When it comes to body building a lot of people often want change fast. So instead of getting the results they want the hard way they often times look to other resources that will make them gain quick muscle. Or some people that play sports for example want to use steroids as a competitive edge over their competition. Some think that it helps them recover quick but as the good saying goes, not everything that worth having comes quickly. And as for some people they get the results yes but they often times don’t realize the side affects that come with it. Below I will tell you the side affects of steroid use and why it is dangerous.
Tag: gym
Benefits of working out with Resistance Bands
A lot of you that have been following me on my social media have noticed that I have been working out with strictly body weight and resistance bands and no actual weights. And to be quite honest with all of you my body feels just as good as it did when I was lifting with weights. What a lot of people don’t realize that resistant band workouts when done properly are just as effective as people lifting weights. And the question that has been asked the most is what are the benefits of resistant band workouts? And now I will tell you.
Resistance bands does exactly as it says, it adds resistance to your workout. This added resistance helps strengthen your muscles and pushes you to work harder.
One of the benefits of resistance band workouts is that it for one tones and strengthens your muscles. As resistance bands stretch they create increased tension in your muscles which makes them contract. The more you stretch the band the more intense the resistance gets and the harder the workout becomes.
Another benefit is that it adds assistance to specific exercises that you may be struggling with. For example if you wanted to get better at doing pull ups you can simply attach the resistance band to the bar and under your foot so you can have support until your strong enough to do a regular pull up.
If you’re somebody that is an athlete that needs to put on muscle I suggest using free weights to start. But as you put on the muscle that you want resistance bands are great for retaining the muscle and not losing it. I have always had bad wrists when it comes to lifting with dumbbells I swear every other day I used to sprain my wrist but with the resistance bands I do not have this issue. Also these bands are a great way to recover from injury and get yourself back into the routine of working out again.
One last benefit that I love about resistant band training is that I can do it at home. You never have an excuse on why you don’t have time to get a workout in. Whether you had a long day at work or are just simply tired you can take 15 minutes of your day and get a quick and effective workout in.
If you have any questions about this type of training or want to join one of my programs feel free to contact me on Instagram @quinnmitchellii or Snapchat – quinn03 and I would love to talk to you and work with you.
Coach Q
Misconception of small waist big booty
The question that I get asked the most is, “how do I lose weight, get a skinny waist and get a big butt?” I am sure a lot of you reading this are wondering the same thing. Especially in today’s society that specific look is considered “hot.” Every girl wants the Kardashian body & booty. These women are perceived to be “goals” of what the human female body should look like. But in reality, it’s called money. Every day women are going to the gym and running on the treadmill and doing squats until they die because this is how they think they will create the perfect body. Yes, they are losing weight but they are losing it in the wrong places. Excessive cardio can break down muscle tissue causing you to lose whatever gains you are getting.
Let me break this down. I am going to explain to you the 3 different body types that we have. They are Ectomorph, Mesomorph, and Endomorph.
- Ectomorph is somebody that is small and skinny, they have a hard time putting on weight, have a very fast metabolism and have a lean muscle mass.
- Mesomorph is somebody that has very defined muscles, they are athletic and strong, and are able to gain muscle easily – they gain fat more easily than ectomorphs.
- Endomorph is somebody that has a round physique, stocky build, gains muscle and fat very easily, soft and round body and has a slow metabolism.
Now with this being said, I am not saying that somebody who is an Endomorph can’t bust their ass at the gym for a couple of years and turn into a Mesomorph or vice versa. I am simply putting this here to give you a better understanding of what kind of body types are out there and how they work.
The Solution
The key factors to making your butt grow are very simple. There are 3 main butt muscle groups:
Gluteus Maximus: The largest muscle that makes up the majority of your butt
Gluteus Medius: The second largest muscle that lies near the outside of the pelvis
Gluteus Minimus: The smallest of the 3 main butt muscles, which lies underneath the gluteus medius
If you have any questions or concerns feel free to contact me.
Coach Q
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How to stay motivated for the gym
A lot of people often ask me how do they stay motivated for the gym and I often start to ask them numerous questions such as, what is their reason for going to the gym or how many days do they go to the gym. Often times when you break down these questions you will soon start to realize the reason why people are lacking motivation for the gym. Below I will give you some key tips that will help you stay motivated throughout your journey.
One of the things that you will soon realize that is a major key to staying motivated for the gym is that you have to have a reason on why you want to get into the gym. Whether it is wanting to lose weight or simply doing it for yourself to gain more confidence you have to have that reason engraved in your mind. Because trust me, there will be days when you just want to forget about the gym, Your body will be aching and you will be you will need that extra boost of motivation which will come from having the reason why you want to go in the first place. Playing basketball all my life I had to learn this lesson early. One of the things my dad always told me when I didn’t want to get in the gym is you can either be like everyone else and do what is required and leave or you can want to be the best and do what others won’t do. And that is what drove me to stay consistent and wake up at 5am every morning and not miss a workout.
Another thing that will help you stay consistent is by doing workouts that you enjoy doing. If you hate the treadmill do another form of cardio and if you hate lifting weights then do body weight training, there is always an alternative that you can do to get around something that you hate doing. But the key is to not get emotionally drained because you will eventually tap out mentally and dread the gym and once you get to this point it is a hard place to turn back from.
Lastly I think a key to staying motivated for the gym is having someone that will hold you accountable. Whether it is your friends or a trainer like myself I think when people have someone that will hold them up to a certain standard then it will be hard to let that person down. So you will make sure that you get the workouts in and stay consistent and be true to yourself.
Benefits of body weight training
Getting in shape and having a tone body does not have to be complicated. Simple body weight exercises can be a great option for achieving gains in strength, flexibility and your overall health. When people think of gaining body mass they automatically assume that they have to go lift weights. But there is also an alternative option as well and that is using your body weight to exercise. Also this method of training is free and does not cost you a dime. Below I will give you some benefits on body weight training.
#1. It’s super efficient
Exercises such as plyometrics are something that you can see very quick results from. Being a athlete growing up I always wondered and thought about how I could jump higher. And after doing some research I discovered plyometrics and they helped. Also another example of this type of training is called HIIT workout which are short and intense workouts that can help you have major results.
#2 It can combine cardio and strength training
A lot of times when you are at the gym you often go run on the treadmill for about 20-30 minutes or do some type of cardio and then go lift your weights after or vice versa. With body weight training this allows you to incorporate strength training and cardio at the same time.
#3. You will get a tighter core and get core strength
Performing these exercises will not only give you major core strength but will have better posture and relieve lower back stress as well getting tighter abs. Doing simple body movements while performing this type of workout will force your body to engage your core.
#4. There’s never an excuse that you can’t workout
When it comes to body training you will never have an excuse not to workout. You can’t say well since I can’t make it to the gym I guess I can’t workout because none of this training requires a gym. You can literally do this workout anywhere.
#5 You will never get bored
I know a lot of times when we lift weights we get into a habit of just doing the same thing over and over again and never switch up the routine. However with this type of workout you can switch it up and incorporate different exercises which can then spark your interest and you can get creative!
#6. It can prevent injuries
I know for myself when I get injured working out is the last thing on my mind. I don’t even think about going to the gym. But on the other hand you can workout and prevent these injuries from happening with body weight workouts. Also anyone within reason can perform these workouts.
While everyone will have different perspectives on working out, I think this is one of the best ways to workout besides lifting. If you are not comfortable going to the gym quite yet you should try body weight workouts and see how you like them. I will be posting a video on my YouTube channel soon of some examples that you can do. If you have any questions or concerns feel free to contact me.
Coach Q
New to the gym?
When a lot of people first start going to the gym including myself I noticed that I was worried about what others thought of me. I was always concerned about how they would look at me or if I did a specific workout wrong I thought they would judge me. I literally would skip certain workouts because I was scared of messing up. I often find that this is one of the main reasons that people will not workout. Some of the things you might think are
- I don’t know what kind of clothes to wear.
- I don’t like the way I look
- I’m so awkward. I’m afraid I’ll trip, or not know how to use a machine
- What if it’s crowded and I have to stand around waiting to use the equipment? I’ll feel so uncomfortable.
- I don’t want anyone to talk to me
If you find yourself in this situation today I want to put an end to all of this and help you become confident in yourself. Here are some tips that I want you to follow so you can overcome this fear.
#1. Never care about messing up during your workout.
I know this is harder than it sounds but this is something that I want you to put into practice. The only way to get better is if you mess up. When I first started seriously training I would go to the gym and always look around at everyone who was there before I started working out. I wanted to go to the space or corner where nobody could see me so I could get my workout in. But one day I realized that the people that are at the gym don’t care about what I’m doing, they are focusing on themselves so I thought why am I so focused on them and not myself? And that is when I started going to the gym confidently and didn’t care about what they thought. If I had to do a box jump and I fell I got right back up and did it again.
#2. Come to the gym with a plan
Your lack of confidence when it comes to working out can often come when you do not have a set goal or plan in mind. I used to go to the gym and literally copy what I seen other people doing and have wrong form and almost hurt myself. Having a set plan will eliminate all of this and you will be more focused when you are there. I found myself writing out my workouts in a notebook and after I complete each one literally crossing them out so when I finished I can look back and feel good about what I accomplished. It was always a mental thing for me. So never come to the gym not knowing what you want to work on. Always have a plan
#3 Be comfortable being uncomfortable
A lot of times when people workout they only want to do workouts that they know that they are good at. When the trainer says lets go run some stairs, they tend to shy away from something like this because they worry about tripping and falling so they are not comfortable. I want you to start putting yourself in positions where you have to adapt with being uncomfortable. Whether you hate speaking and you tell your boss you want to present and lead the meeting at work or if you are uncomfortable meeting people, the next time you are going out with friends I want you to introduce yourself with ten new people and get their names and carry on a conversation with them. You will soon realize if you practice this and step out of your comfort zone, you will become comfortable and confident within yourself.
I hope this article is helpful and you will break you out of the fear of being nervous to workout! Love you all
Coach Q
Abs not showing?
Thousands of crunches alone won’t do it. The biggest misconception most people have when training abs is that more is better. The time you spend working on your abs has very little impact on how long it takes you to get a six-pack. People often go to the gym and do a million different style crunches every day of the week waiting and hoping to see results. But if you find yourself doing this I’m afraid to tell you, you are trying to get abs the wrong way.
Abs muscles are like every other muscle in your body and you need to treat them just like you do for example an arm workout. You don’t do arms every day in the gym because they get tired right? Your abs need recovery time as well. You working your abdominal muscles every day is only hurting yourself.
The truth is that everybody already has a six-pack! But in order to see it, you have to lose body fat. Now you can keep killing yourself in the gym but if you are not seeing any results I am going to tell you the key secret. It is something that many people, including a lot of trainers, overlook: diet. The single most important tool that you need in order to develop your abs is diet
As your body fat starts to reduce you will slowly start to see them and you will see that you will not have to work as hard. Bottom line is if you want to see change then it all starts with what you eat!
Be sure to checkout my at home ab workout as well!
Q's Body Blueprint 