Gainsthetics

05Nov 2015 by Cristian No Comments

Leg workout routine I’m doing right now

Hello guys and gals, today’s post is all about legs. I never skip leg day and I always walk funny when I go out of the gym after a leg day :). As you may know, right now I am hitting legs once a week and I have a full day just for working out my legs – as part of the push, pull, legs day program I am doing at the moment. I am not super happy with the fact that I hit my legs just once a week while the other body parts get worked out twice a week but I will make sure to focus more on legs when I change my training routine. So, here is what I typically do in the gym for my legs. Leg day…

04Nov 2015 by Cristian 4 Comments

My personal experience with weight training and headaches

Exercise & Training

If you are reading this you probably experienced headaches during or after your training. These type of pains are also referred to as exertion headaches. Here is what they are, when they occur and what you need to do in order to fix them and avoid them. What are exertion headaches An exertion headache is a very intense pain in the back area of your head or in the sides of your head, which occurs as a result of a very intense training session, usually during the final reps of a very heavy weight training exercise, when you are very close to failure or at failure. My personal experience with exertion headache Personally, to me it happened while I was doing leg press and I was hitting the weights really hard.…

01Nov 2015 by Cristian No Comments

3 cardio exercises that helped me lose 50 pounds

Exercise & Training, Weight Loss

I did a lot of cardio in my first 6 months of training. I had a lot of weight to lose therefore I included quite a few hours of cardio in my weekly training routine and it worked great. I started my weight loss journey at about 245 lbs and went down to 196 lbs just by doing 3 types of different cardio exercises after my weight training. If you don’t know it yet, cardio is one of the best exercises if you are trying to lose weight. It helps you burn more calories that you would burn by doing weight training because you heart rate is elevated for a longer period of time. Weight training helps as well, but cardio is more efficient. I did both because my goal was…

29Oct 2015 by Cristian No Comments

Foods to buy when you try to lose fat

Food

As you may know I just started cutting for the next 8 weeks – you can check the first episone of my shredding program over here – and the first thing I had to do prior to my cut, was to go to the grocery store and get some clean food for the first week of my cut. I thought it would be good idea to give you a few hints, what to buy and what not to buy in order to make your fat loss easier. Here it goes. What to get This is what I got. greek yogurt low fat cheese / cottage cheese milk eggs chicken tuna fish (cod fillet) beef bananas apples frozen veggies rice (sweet) potatoes diet Coke still water As you can see there are a lot…

26Oct 2015 by Cristian No Comments

Winter shredding Ep. 1 – Starting point

Weight Loss

What’s up guys and gals, good to have you here on the blog and I am very excited to share this post wih you. This is the the first one in a mini-series on which I take you through my 8 weeks cutting program. The Winter Shredding as I call it because it will end just before the winter Holliday’s. Starting point So let’s start off by looking at my current stats. Weight: 201 pounds Waist: 39 inches Body fat: 18-19 % This is what I’m working with. The cut is going to be 8 weeks long and my goal is to get lean enough to see my abs. Right know I am at about 18-19% body fat and I can barely see my upper abs in good lighting. Here is a…

25Oct 2015 by Cristian No Comments

Chest workout routine I’m doing right now

Exercise & Training

Hello guys and gals, today I am going to present to you my current chest workout routine. This is my favorite body part to train and I am doing a bunch of different chest exercises in the gym. Right now I am doing a push, pull, legs routine and obviously, the chest is a part of the push day. I am hitting my chest twice a week. Once on Monday and once on Thursday, so I have 3 – 4 days between my workouts. This is a very good training frequency for any muscle group because your muscles have enough time to recover from the previous training and you are also able to hit twice in one week, which is optimal for growth. OK, so here is what I do…

25Oct 2015 by Cristian No Comments

It all start with calories: How to determine your caloric needs accurately

Diet & Nutrition

You probably know already that losing or gaining weight is all about calories – you need to be in a caloric deficit in order to lose weight and you need to be in a caloric surplus in order to gain weight. Now, for those of you which are really new at this – caloric deficit means that you are eating fewer calories than your body needs in order to maintain its weight. While a caloric surplus is an exact opposite – you are eating more calories than your body consumes. So, regardless of what your goal is – to lose or to gain weight – your starting point will be to find out how many calories you need in order to maintain your current weight. This is also called the…