Starting back on a regular ab routine tomorrow! I have a cruise in two months and I’m determined to have the best abs on that damn ship haha.
What’s your “go-to” ab workout?! I would love to hear them!
Starting back on a regular ab routine tomorrow! I have a cruise in two months and I’m determined to have the best abs on that damn ship haha.
What’s your “go-to” ab workout?! I would love to hear them!
I’m making the most of the hotel gym this week! There are so many things you can do with limited equipment! But I did bring my resistance loops so that helps a lot! Today I did 25 mins of cardio/HIIT on the treadmill and some abs!🏃🏻♀️💪🏼
3/5 Workout:
Treadmill: 25 mins HIIT at 6.0 speed and incline 1-4.5
Leg lifts: 3x10
Scissor kicks: 3x10
RL single leg lifts: 3x10
Ball crunches and presses: 3x15
Ball knee tucks: 3x15
This is a collection of all the best articles I’ve created for my blog about working out.
**Last updated December 2016**
WORKOUTS
LIFTING
RUNNING
YOGA
BEING INJURED
GETTING FIT - AND MORE!
I’ll update it regularly as I make more posts. Feel free to send me topics you’d like to see a post about!
- Lots of love, Anne
OTHER MASTER POSTS:
1.10.17 | january goals and habit/workout tracker
bullet journaling has definitely boosted my productivity
1. Get more sleep
2. Drink more water
3. Get more exercise
4. Read more
5. Get more organized
6. Clean more often
7. Explore more
8. Relax more
9. Have more patience
10. Be happy
- Go to bed earlier
- Finish things ahead of time
- Eat whole-food
- Exercise
- Be present
- Organize
- Listen to music
- Think positively
- Drink lots of water
- Journal
- Read
- Be productive
- Eat fresh fruit
- Breathe deeply
- Go for a bike ride
Calculating your macros is a crucial part of making progress with your body. The macronutrients are proteins, carbohydrates, and fats. Calculating how much you need of each is a huge part of your success. It is simpler than a lot of people think.
PROTEIN - Protein is what the muscle tissue in your body is made of. It also plays a key role in the functioning of many hormones. Without protein you cannot build or even maintain muscle tissue, or even maintain things like collagen in your cartilage. Protein is necessary when trying to gain muscle, lose weight, or just maintain good health. Protein yeilds 4 calories per gram. An easy way to calculate how much of it you need in your diet is to eat a gram per pound of lean body mass. This means you must figure out your body fat percentage, multiply that by your weight, and then subtract that number from your body weight. What is left is your lean body mass in pounds. If you don’t know your body fat percentage, it is okay to estimate. Typically protein should make up about 25-30% of your diet, depending on the individual and what their goals are. To calculate how many grams you need using a percentage, take your total calories and multiply it by .3 or whatever percentage you are using. Then take that number and divide it by 4.
FATS - The reason I put fat next is because they have more function than carbohydrates. Fats are in each cell in your body, and they supply your body with much more energy per gram than carbohydrates (9 calories per gram). Fats also make up many hormones and help to transport nutrients across the body. Many people try low fat diets in fear that eating fat will make them gain fat. This has been proven to be untrue again and again in studies. Because fat is used for so many other things in the body, your body does not just store all of them. Also eating too low of fat could suppress hormones, cause malfunction with the micronutrients in your body, and ultimately will force you to eat more carbohydrates, which can cause fat gain much more easily. Typically fats should make up 25-30% of the diet depending on your goals and body type. To calculate how many grams you need, take your total calories and multiply it by the percentage you are using, then take that number and divide it by 9.
CARBOHYDRATES - Carbs are pretty simple; they are your body’s main energy source. They have other functions, but giving you energy to do everything you do is the main function. Carbohydrates have much more leeway than the other two macros. Carbohydrates can change drastically depending on what your goal is. For example, many bodybuilders eat anywhere from 300-500 carbohydrates when bulking, and then drop them close to 0 when cutting. When you consume carbohydrates they are either stored as glycogen (in the muscles), converted to glucose (in the blood), or stored as fat. When you have more carbohydrates than you need to supply your body with proper energy, it stores the rest as fat. This is why they must be limited when trying to lose weight. This is not to say you must drop your carbs to 0, just don’t overeat them. If you do decide to go 0 carb, just keep in mind that you will most likely experience dizziness, fatigue, and some other abnormal symptoms when you first stop eating them. This is due to your body trying to find a new energy source as you have taken away its main one. When eating 0 carbs, your body will be forced to burn fat through the process of lipolysis, and convert amino acids to glucose through the process of gluconeogenesis. If you do things right and eat enough, you should not lose much muscle. Carbohydrates yield 4 calories per gram. Typically they should make up about 35-50% of the diet. Like I mentioned before this varies drastically depending on your goal and body type. I myself can only get away with about 35% when bulking and I go to 0 when cutting. For others they go up to 60% when bulking and only down to 40% when cutting. To calculate how many grams you need, take your total calories and multiply them by the percentage you want, and divide that number by 4.
Sorry this became such a long post but it is a more complex subject and requires more information. No matter what diet you decide to do, just try to find what works best for you and stick to it. Never starve yourself. You want to eat less than you burn off, but only by about 250-500 calories. This a surefire way to burn muscle. Hope this helps guys, let me know if you have any questions.
it’s important to be able to track your progress toward your goals! here are a few ideas for goals that can be quantified:
these are just a few ideas, and you can always adjust the time frame :-)! go forth and achieve!
13/10/16 📖
aromatic synthesis map in progress! send help, there’s so much info i still have to add..!

