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DAILY MOTIVATION

EXERCISE OF THE DAY

UPRIGHT ROW VARIATION

I love this upright row variation for rear delts using an EZ bar and incline bench. Isolating rear delts can be very hard for many. This angle helps target the rear delt as well as using the incline bench provides stability and lessens the chance of cheating by swinging the weight too much. Don’t worry about going super heavy just focus on form! Remember, it’s not how much you lift, IT’S HOW WELL YOU LIFT IT! - Watch EOD Video

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BURN STOMACH FAT

Do you have your diet in check but want to reel in your training and target your stomach? Do you remember seeing a late-night infomercial showing a new piece of AB equipment promising a 6-pack as long as you pay five installments of $19.99? Unfortunately, it’s not as simple as 3 AM paid ads would have you believe.

You can’t spot target fat with exercise. If you could, tennis or baseball players would have one shredded arm.

That’s the bad news.

The good news is that you can help build your core to look better and even draw in your stomach a bit.

Just your other muscles, working out your abs and obliques, can create a nice muscle tone that looks great when your body fat is low enough to reveal your abs. However, that is almost entirely a nutrition-centered issue.

If you want to know what you can do today, in addition to getting your diet in check, the key is working your Transverse Abdominis (TVA) or Corset Muscle.

The TVA sits underneath your 6-pack, obliques, and wraps around your torso like a corset. This helps compress your abdomen during heavy compound lifts, stabilize your lower back and pelvis, and build a strong foundation for your lifts overall.

Most importantly, working out the TVA will help draw your stomach in (like a corset) and make it appear flatter. Plus, it can help increase your gym performance, leading to more calorie burn and weight loss!

Add these exercises to your ab routine to target the TVA and start improving your core today:

Dying Bugs:

Lie on your back with arms extended towards the ceiling and knees bent at 90 degrees. Raise one arm above your head and the opposite leg towards the floor while keeping your back flat and TVA engaged. Pause and return to the starting position. Repeat with the opposite arm and leg. Repeat for the desired amount of reps.

Leg Raises:

Lie on your back with your legs straight. Raise your legs towards the ceiling while keeping your lower back pressed into the floor and TVA engaged. Slowly lower your legs back to the starting position. Repeat for the desired amount of reps.

Planks:

Hold a plank position (face down) with your forearms and toes on the ground, keeping your body in a straight line. Engage your core by pulling your belly button towards your spine. Hold for the desired amount of time while contracting your core.

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FAT BURNING FOODS

It’s summertime, and with that sun out, it’s time to bring the guns out! You’ve been working hard and are ready to show off your nice arms, but chances are you’re still struggling to get off that last bit of fat. If you talk to some people, they’ll recommend tilapia, lean meats, celery, etc. to help burn the fat (and make you a little miserable). While those foods CAN help you reach your six-pack goal, they aren’t magic or especially fat-burning. Let me tell you why.

Asking what foods to add to your diet to help burn fat is like asking what extra things you should buy to help you stay under budget. It’s counterintuitive. Instead, focus on these things below:

Lean proteins: Protein is thermogenic, which means it takes considerable calories for your body to digest it. Protein burns 20-30% of its calories during digestion, while carbs burn 5-10% and fat 0-3%. Plus, lean proteins are lower in fat and thus relatively low in calories overall. Thus, a diet high in protein can help boost energy burn and keep lean muscle mass. and help you feel full.

Fiber: Fiber is a type of carbohydrate that our bodies can’t digest. Fiber passes through our digestive tract relatively intact while providing a host of health benefits, including lowered cholesterol, glucose, and improved digestive health. Plus, fiber, like that found in oatmeal, beans, lentils, and fruits and veggies, can help you feel full. This fullness makes it easier to limit calories and stay on track with your weight loss goals.

So, if you want to go the old-school route of tilapia, brown rice, and broccoli, that’s fine! But those foods aren’t magic. They work because they are lean proteins and fibrous carbs that can help you keep calories lower. When it comes to what foods you should eat for shredding, the real answer is a calorie-appropriate diet with lean protein and fibrous carbs you enjoy and can stick to.

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TIME TO DO BETTR!

Don’t forget… the road to success and failure are the exact same. You won’t know which one you’re on unless you keep pushing!

Stay strong, stay consistent, and keep doing BETTR!

BOOM 👊 - Joey Swoll