5 Yoga Benifits

Here are 5 of my favorite yoga benifits

1. Yoga helps get Oxygen to the brain: Oxygen to the brain is very important for the growth and repairing of the brain.

2. Body detoxification:yoga has been thought to help the body get rid of toxics

3. Less chance of heart disease:yoga deep breathing techniques help lower blood pressure. Yoga also helps quiet the nervous system and eases stress.

4. Better posture and flexibility: trying to get rid of bad posture or feeling to stiff ? Yoga has been proven to help with posture and flexibility by 35% after 8 weeks of practice. Yoga streching helps increase blood flow thru the body and increase the range of motion.

5. Enhances better mind to body connection : having a great mind to body connection means that ur body reacts better to your brains command and not having a great mind to body connection could mean your reflects and body movents might be slower this could be cause by stress,emotions, and even social behaviors.

My Gym Journey

I use to go to the gym every single day work out for 3 to 4 hours push my self till my muscles gave up my dieting was consistent as well. This was one of my meal routines which worked for me and you guys are more than welcome to use it.

•Meal 1- 2 egg white + 1whole egg + 1/2 cup oatmeal

•Meal 2- 1/2 sc. Protein shake

•Meal 3- 4oz lean meat + 1/2cups of yams + 1 cups Green Veggies

•Meal 4- 4 oz lean meat +1/2 Brw Rice 1 cups Green Veggies

•Meal 5- 4 oz lean meat + 1 cups Green Veggies

•Meal 6- 1/2 sc. Protein shake

The reason i stopped working out was that i got a job that didnt let me sleep and rest enough. I would get so drained out from work i couldnt handle working out and its not an excuse i do pool demolitions which if you ever done or seen its a horrible job. I wake up at 4am and drive to work then i would usually get home anywhere from 4-8 I know a lot of people can relate and it honestly sucks to not be able to do something you love.

My goal is to lose 20 pounds and to build some muscle. I want to get back to working out because i miss it and i honestly feel horrible i have gained 40 pounds since i started working. I try working out i get tired and start breathing hard when i use to workout i lifted stuff like nothing and didn’t get as tired i felt great and i set a goal to feel like that again. Im gonna get on a strick diet and strick training scheduled. I will post my meals preps and my workout schedule so if you guys can realate to me u can try it out as well.

WORKOUT ROUTINE

  1. Day 1: Chest and Abs
  • Flat bench press: 4 sets, 8-10 reps
  • Incline bench: 4 sets, 8-10 reps
  • Decline bench: 4 sets, 8-10 reps
  • Machine pull over: 4 sets, 12reps
  • Hammer Press: 3 sets, 10-12 reps
  • Dips: 3 sets, 10-12 reps
  • Weighted sit ups: 4 sets, 10-12 reps Day 2: Back and Traps
  • Bent over row: 4 sets, 8-10 reps
  • Dead lift: 4 sets, 8-10 reps
  • Pull downs: 4 sets, 10-12 reps
  • Pull ups: 4 sets, 10-12 reps
  • Seated cable row: 4 sets, 10-12 reps
  • Standing with wrist curl behind back: 4 sets
  • Shrugs: 6 sets, do as much as you can
  • Reverse wrist curl behind back: 3 sets, do as much as you can

Day 3: Delts and Abs

  • press behind the back: 4 sets, 6-8 reps
  • Machine chest press: 4 sets, 6-8 reps
  • Dumbbell lateral raise: 4 sets, 8-10 reps
  • Weight plate front raise: 4 sets, 8-10 reps
  • Reverse pec deck: 4 sets, 8-10 repsR
  • Reverse fly’s on an incline bench: 4 sets, 10-12 reps
  • Hanging leg raise: 4 sets, do as much as you can
  • Side crunches: 4 sets, do as much as you can
  • Side bends: 4 sets, do as much as you can

Day 4: Biceps, triceps and Forearms

  • Close grip bench press: 4 sets, 8-10 reps
  • Triceps push downs: 4 sets, 8-10 reps
  • EZ bar skull crusher: 4 sets, 10 reps
  • Cable kick back: 4 sets, 8 reps
  • Hammer curl with each hand: 4 sets, 8 reps
  • EZ bar curl: 4 sets, 8-10 reps
  • Wide grip curl: 4 sets, 8 reps
  • Concentration curl: 4 sets, 12 reps
  • Standing with wrist curl behind back: 4 sets, do as much as you can
  • Reverse barbell with wrist curl over bench: 4 sets, do as much as you can

Day 5: Legs and Abs

  • Squats: 4 sets, 12 reps
  • Squats to bench: 4 sets, 12 reps
  • Quad extensions: 4 sets 16 reps
  • Bulgarian squats: 4 sets, 10-12 reps
  • Leg curls: 4 sets, 12-16 reps
  • Stiff leg dead lifts: 4 sets, 10-12 reps
  • Calf machine raises: 4 sets, 20 reps
  • Seated calf raises: 4 sets, 20 reps
  • Leg press calf raises: 4 sets, 20 reps
  • Glute kickbacks: 4 sets 20 reps
  • Weighted sit ups: 4 sets, do as much as you can
  • Air bike: 4 sets, do as much as you can
  • Side bends: 4 sets, do as much as you can
  • Barbell twists: 4 sets, do as much as you can

Eating routine

I try to eat every 2 hours and to take at least 35 grams of protein with every meal. When I start the diet I am usually around 10-12% body fat and it takes me about a month to go down to 3%.

  1. Meal 1: Oatmeal, Eggs, Peanut Butter & Grapefruit
  2. Meal 2: Rice, Chicken & Broccoli
  3. Meal 3: Pasta, Tuna Fish & Avocado
  4. Meal 4: Rice, Chicken
  5. Meal 5: Salmon & Green Salad
  6. Meal 6: Cottage Cheese & Broccoli