fitness

What is Glute Activation?

Have you ever wondered to yourself why you haven’t made as much booty gains as you anticipated to? Well maybe you have what we call a sleepy butt and need some Glute activation in your life to get them fired up to build some bootilicious muscles!

What is Glute Activation ?

Alot of us girls suffer what we call Sleepy Butt Syndrome, SBS. Because for most of us girls, even the active ones, our glutes have this main function to just sleep as it thinks that the only purpose for it is to help you sit down. So whenever we try to target our glute muscles in focused glute exercises you will find that the strain in that exercise will actually make you compensate to use other muscles to fire the workout and not the glutes itself because its too lazy…

So glute activation is a series of warm up exercises before any leg/ Glute driven day to fully activate them to give yourself the maximum growth benefits

 

instaimage_22.pngI can tell you, this is me all over. I cannot tell you how hard it has been to even make the slightest of gains on my booty. I’ve kind of always had a long flat bum, comes from my mother because hers was identical to mine. I had a SBS because no matter how hard/ how many times I worked those glutes and prayed for

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them to grow, they just didn’t seem to budge!! Hence the picture on the right. 2016.  Yup! That’s 2 years into the training. AND STILL NOTHING!!

 

So since the start of September 2017 I’ve been doing my research on Glute activation and have implemented them into every single day i have either a Leg or Glute day!

ITS A MIRACLE!!

I’ve seen double the improvement of growth in my glutes in the 6 months than the last 3-4 years I’ve worked on them previously. I truly must have had an EXTREMELY LAZY BUTT.

So if you feel like your glutes are stubborn like mine I would definitely give these a try before any workout you do on the lower body. Even when I’m Squatting my PR’s at 90kg, I feel more focused and balanced within the strain of muscles. MAKING GAINS!!

Not only will it help with you muscle gains, but will also decrease chances of injury and decrease poor running form.

Here are a few exercises that you can implement in your glute warms up! A Resistance band will because your best friend, Purchase some its money that you wont regret using!

Your exercises Explained/shown

3/4 Length  Squats ( with resistance bands) 

squat pulse with band3 Sets of 10-12

The Resistance band helps the form of squeezing the hips in whilst keeping your knees out. This type of mentality of squeezing your hips is the road to accessing your activation.

Like a basic Squat but you aren’t going to bring yourself up to the last 1/4 to the thrust.

You can give yourself some weights if you need but they aren’t a must

Keeping your back straight with no arch in the lower back (this can cause injury)

and keeping all the pushing and weight on your knees

 

3/4 Deadlifts with resistance band

34 deadlift

3 sets of 10-12

I like to Super Set these with the  squats, because it saves time and its easy to transition into. Again, its like a deadlift but you aren’t going to do the last 1/4 of the hip thrust. Keep those legs straight with a slight bent at the knee, really pushing your bum out behind you. Pushing away from the heels.

Hip Thrusts with resistance band

hip thrusts3 sets of 10-12

You can do this with your heels on a platform on flat on the floor! the platform will work a little of hamstrings also. Pushing away with the heels and thrusting up as much as possible! really squeeze at the top and give it the best UGLY BUTT you can giv it.

 

Cable Deadlifts  

cable deadlifts3 sets of 10-12

These are my absolute favourite because when I squeeze… i can FEEL the SQUEEZE. similar to a deadlift but instead of the weight going down your legs, its going out! plus the cables going to give you a constant resistance. just remember to keep all your weight on your heels and push from the heels and SQUEEZE at the top

Sumo Squats 

3 sets of 10-12 with 10kg dumbell

With legs apart a little bit wider than shoulder width apart. Keeping your back straight angle so that there is no arch in the lower back. Pushing at the heels and squeezing at the top of your thrust.

Glute activation workout summary

  • 3/4 squats  – 3 sets of 10-12 ( with or without dumbbells)

  • 3/4 Deadlifts – 3 sets of 10 – 12 ( with or without dumbbells)

  • Hip Thrusts – 3 sets of 10 – 12 ( with or without platform)

  • Cable Deadlifts – 3 sets of 10-12 (as heavy as you can go)

  • Sumo Squat – 3 sets of 10 -12 ( 10 kg dumbbell)

 

NOW GO WORK OUT SOME GLUTES and feel the difference in your workout !

HAPPY TRAINING FRIENDS!

Ling x

Untill the next workout, if you want to check all these out they are mostly in this vlog here! Enjoy!

 

 

 

 

 

 

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exercises, fitness

At Home H.I.I.T Workout

This workout is going to be a High intensity interval Training workout that you can bring anywhere! This Fat burning workout is going to be that loaded gun in your pocket. And you know whats good about HIIT? it’ll will keep burning the fat even when your relaxing yourself in your living room after your workout!

It’s gonna make you sweat.

Its going to make those endorphins pumping. 

It’s going to burn 

More importantly its going to burn fat!

bidy 1.PNGMy body transformation within 2 months along side intuitively tracking my diet. (wasn’t too strict on this.)

Incorporating this HIIT twice a week. along side some cardio and heavy lifting sessions to help maintain my muscles.

 

body 2.PNG

Its not bad considering I wasn’t really strictly tracking, I lost a bit of fluff from every single part of my body. More importantly I’m comfortable!.

 

 

SO ONTO THE WORKOUT!

3 Sets of exercises

One minute rest between each.

LETS GO!!

1st Set of Exercises

leg raises.gif
leg Raises
Sqauts lunges 2
squat into lunge

 

 

 

 

20secs – 2 x 3/4 Pulsing Squats into 2 lumping lunges

20 Secs — Leg up  raises

20 seconds rest

REPEAT FOR 2ND TIME

then rest for 40-60 seconds, move onto next exercises

2nd Set Of Exercsies

frog burpees 2.gif
Frog Jumps
v-ups 2.gif
V-ups

 

 

 

 

20secs – Frog Burpees

20 Secs — V-Ups

20 seconds rest

REPEAT FOR 2ND TIME

then rest 40-60 seconds, move onto next exercises

3rd set of Exercises

crawls
Crawls
side lunges 2
side lunges

 

 

 

 

20secs – Side Lunges

20 Secs —  2x Mountain climbs into  spider crawls

20 seconds rest

REPEAT FOR 2ND TIME

then rest 40-60 seconds, move onto next exercises

TRY and ADD a SET of your FAVourite workout every week to increase the benefits!

So LETS go get some PERSPIRATION going! get that fat crying!

 

ENJOY !

LING.x

Here’s a little video for you to see if it real time!

diets, fitness, food

Banana Chocolate Muffins

Banana Chocolate muffins!

I have worked super hard to make these as tasty as they can be and finally, I have the perfect ratios and am ready to share with you guys this glorious recipe. As a little healthy but sneaky snack for whenever you are experiencing a craving for something naughty.

I don’t know about you but I get these cravings nearly EVERY single day. So these little bites work wonders for me.

f3.PNG

 

Ingredients:

Makes 6 muffins

2 large ripe Bananas (mashed)

1/2 Cup of Coconut Flour

1 Tablespoon of Baking Powder

2 Tablespoons of Light Butter

2 Eggs

Handful of Dark chocolate Drops.

SUPER EASY!

Just simply put all the ingredients in one bowl and mix them all together until all mixed without any clumps.

You can pop some more drops on top of the muffins if you like, Your choice.

Bake at 175 degrees. for 25-30 minutes

 

I hope you enjoy these delightful treats! Coconut flour may be a hard ingredient to cook with but its extremely good for the body and a much better option that flour as its high in fibre and protein!

So if you’re one to count macros, this will be slightly higher in your Fat intake. but great for the body.

diets, fitness, food

Recipes

A page dedicated to help you on your way on how you decide to eat for your fitness/health goals.

Whether your goal is to be healthy or to lose some weight, 80 per cent of this is all due to how and what you eat!

Not only does tracking your macros help you either gain/maintain or even shed weight.  But its all about what you put into your body too! Fit calories into your day that are healthy for your body. It feels good to look good but its feels even more amazing to feel healthy and fit in the inside too!

“Heading to the gym is important but what you put into your body is whats going to be the game changer!”

If you don’t know already I LOVE my food, so making healthy food taste  delicious is extremely hard but invigorating as i love experimenting.

I’m here to share with you what i create, that passes the standards to my palette.

LET’S GET INSPIRING to get a healthier mindset towards food and aiming to achieve a new recipe every week!

If you have time, take a little look into this video on talking about eating healthy, whether it’ll  help you lose weight or not, AS this can be misconstrued a lot of the times depending on what your goals are.

 

 

exercises, fitness

Fat Burning Leg Plyo for Leg day

If you are one to have no specific leg targets. Wanting to build some muscle, but ALSO burn ALOT of Fat This is one workout that i would definitely recommend

I’ve made up a Leg plyo circuit that I Have been working on once a week for the last 3 months. Its done me wonders! I’m Building some well rounded Leg Muscles along with burning a lot of Fat.

Killing 2 birds with one stone with this workout! 

I’m one to have no main muscle areas I need to particularly grow on my legs, apart from my Glutes that is. My leg muscles just tend to grow very easily and I wish I could say the same for my Glutes.

One thing I’ve learnt is that I don’t need to left heavy, as I don’t need to grow that much muscle. BUT I DO NEED TO BURN FAT.

So I made this Leg Plyo Circuit to help me Maintain my leg Muscles But Also Burn the fat I don’t want on my body.

So Here we go!

4 sets of 10 Wide stance squats – High rep side steps  – 30-45 sec rest

4 sets of 10 Romanian deadlifts – 15 Jumping Lunges – 30-45 sec rest

2 sets of walking lunges

A Very effective leg workout. Plus it takes 15 minutes max!

If you want to see how the plyo is actually done, Click the link below to my youtube channel!

Fat Burning Leg Plyo | Leg Day Explained

Stay Tuned for more!

 

Ling xxx

 

 

 

 

 

 

 

diets, exercises, fitness, food, Uncategorized

Supplements to help Aid Diets.

 

Are supplements vital to diets? …. No, its not Vital. But it can  aid in any diet by reducing some of the natural effects your body can change on you when you are on a diet.

When taking supplements, make sure you ask these questions first before purchasing.

  • What are your reasons into taking it?
  • What does it do?
  • What are the benefits towards your diet?
  • Do you know the ingredients?
  • Have you read the reviews on the brand of the product?

Here are some supplements that I take and why I take them and how are they effect towards my body.

  1. Omega 3 Fish oil capsules

Omega 3 can naturally be consumed within our diet in the likes of salmon, flaxseeds and walnuts etc. Although not everyone  will consume these kinds of foods but instead, the likes of Meat and others which are high in Omega 6’s.

A healthy diet contains a balance of omega 3 and omega 6 fatty acids. Omega-3 fatty acids help reduce inflammation, and some omega 6 fatty acids tend to promote inflammation.

Even though some Omega 6 fatty acids tend to promote inflammation. It doesn’t mean to be entirely bad for the body. It can still be benefitted to our bodies. But the main goal here is to keep a balanced diet of Omega 3 and Omega 6.

I could go on and on about how Omega 3 works in the body. But this is the main reason as to why I take them. I Know myself that I don’t eat enough foods that are naturally enriched so I balance my omegas at the end of the day with some fish oil capsules. It helps me from promoting inflammation in my body, which I don’t need when I am on a Competition Prep.

*TIP* Some Fish oils are made from crustacean shells. So if you are allergic to shellfish, I would look into the ingredients first before you purchase it and make sure for your own health and safety.

2. Zma’S

Zma supplements are mostly supported by minerals like Zinc, Magnesium and Vitamin B6. They are created for the  ability to improve the quality of sleep. Which is extremely important if you are aiming to build some muscle..

During sleep, your body repairs the damage done to muscle fibers in the gym. When these slightly torn fibers are repaired, you naturally get stronger, gain more lean mass and also a very good nights sleep.

*TIP* Should contain 30 milligrams of zinc, 400-450 milligrams of magnesium and 11 milligrams of vitamin B6. This supplement is best taken before bedtime and on an empty stomach.

3. Dandelion root (Tea, Extract, Capsule)

Dandelion is used in a lot of herbal medicines. Mostly used to aid in digestion, inflammation.

For me, It is only used for around the time of my menstrual cycle. As I become very congested and Bloated from inflammation. Water rentention is high for many ladies, at that time of month. So we can benefit from this supplement.

*TIP* Great for using on your peak week, especially if you are expecting your cycle through your show.

4. Protein shakes

Protein Shakes are more for people who cant get enough protein intake from their foods. Where you can turn to Protein Shakes to get that intake. Especially when you are  bulking.

First thing you should ask yourself before you decide about  purchasing Protein shakes.

‘Are you getting enough protein intake in your diet to substantially help you grow muscles from eating?’

An average amount is around 1-1.2g of protein per Ibs that you weigh.

There are many more in which you can add to your supplement stash. Eg BCCA’s, Creatine etc. It entirely depends on your body, and do you need it. I’ve used the likes of these before and have never seen much difference with them, so therefore I decide not to waste my time and money with it, as it can be extremely expensive buying all these supplements.

Check out my link below from Youtube. You can see what supplements I use and from what brands.

Also the big question I get asked : Should you have protein shakes just to lose weight.?

supplements to aid a diet

 

 

 

 

 

 

 

 

 

 

 

fitness

Obese : A year to save my life

Obese : A year to save my life, is a programme of people with eating disorders or extremely over weight to turn their lives back round and get their life back on track.

I have been watching this all afternoon, non stop. It truly is inspirational to see these people work extremely hard to help them get back on track with their bodies and health. It’s amazing to see the journey these people go through. It just makes me go ‘WOW’ watching them at the end result.

one story actually talked about how they refused to gym or live a healthier life because they were scared on what people would think about them. Its made me think back to the times when I’m in the gym, and I would see someone on the treadmill, working extremely hard, who was overweight. I would ALWAYs overhear at least  one person who would laugh at them, it disgusts me on how people do this. it doesn’t benefit you at the gym to laugh or ridicule them. Don’t be that person please.

To everyone who’s trying to overcome your weight no matter how big or small you are, don’t let people bring you down with their criticisms. Work hard for your success, that end result will be unbelievably rewarding no matter what size you are.

Chris Powell, you are one amazing man to help transform these people, giving them a chance to live a healthier life. It’s wonderful, it inspires me to hopefully one day help transform others and let them lead a healthier lifestyle.

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LETS ALL INSPIRE AND PERSPIRE FOR SUCCESS

Ling x

diets, fitness

Refeed/Carb-cycling or Cheat day?

What is Refeed/ Carb-cyling or even Cheat day ?

This is simply the one day in the week in which you have a higher Carb intake, indulge on more foods than you would on any other day.

Why do we have to do this?

So basically I’m going to put it real simple because explaining this non-scientifically will probably make your life more simple, since dieting is hard enough.

Our bodies are like engines. Carbs are our fuel source. When we diet, we tend to lower our Carbs, This aids us in losing body weight. Yes, you can lose weight by lowering your Carbs. although only for a certain amount of days. Why is this?

This is simply because our bodies start to think that its low on its fuel (carbs) hence it goes into help mode. Your brain tells your body to store fat, because it thinks it’s going into starvation mode, weight-loss is in hibernation. Therefore we have to trick our bodies and have Refeeds. Give your body the fuel (carbs) it needs, it’ll then think its back on track and no need for starvation mode and start burning fat again instead of storing it for the next few days. You’re simply tricking your body to think that you are eating and not starving yourself.

How to do it?

Usually if you have a low carb diet for 5-6 days, you’ll need this day. The days could vary, but the simple strategy is to listen to your body. if you find yourself more tired than usual, not budging any more weight off the scale then REFEED!

On your Refeed day you’ll want to increase your Carb intake 2 times higher than your normal intake.

For example, I was on 80g carbs but when I Refeed i bump myself onto 175g, giving you the opportunity to indulge a little.

What’s the difference between Refeed/carb-cycling and cheat day?

A lot of people get confused on what these really mean.Usually PT’s tell their clients to have a cheat day, to indulge a little but some clients seem to think this is a chance to eat like no tomorrow. That is not the case. Eating whatever you want will simply put all  your hard work from the week into the drain and let’s be honest we don’t want that do we? Do it properly, you still get indulge, just be careful and count what you eat and you make GAINS!

ALWAYS LISTEN TO YOUR BODY, IT KNOWS YOU BEST!

instaImage_26

Just this week, I experienced a really bad case with lack of Carbs. I forgot that I was due for a Refeed. I started feeling extremely exhausted and felt aggravated with my lack of weight-loss, as it wasn’t budging. I Knew instantly that my body was shutting down, and it need refueled desperately.

REFEED day !

bumped it to 175g

breakfast

80g of oatmeal

6 squares of low fat chocolate

2 scoop protein

58.5 C, 46 P, 13.5 F

Lunch

3 pieces of toast with butter and jam

57 C, 16.2 P, 4.5 F

Dinner

Lamb Jalfrezi

Pilau rice

35.3 C, 17 P, 19F

total 150 C, 79.2 P 37 F

and then I had a malteaser bunny and an apple (YOLO)

What’s your Refeed?

Ling x

exercises, fitness

Ab wheel?

2015-03-08_20-48-24_247“You may not see the little changes to your body  day by day but its the new things that you achieve that is rewarding.”

Worked with this little wonder today, even though it was my rest day, thought I’d do a little of abs. I used to always faceplant at the end but being able to do at least 3 sets of 10 makes me extremely happy. Plus you can really feel the pain the next day !

Anyone else experienced this wheel?

Love Ling

fitness

About me.

Well here I am! I’m just an average girl who has been inspired by others to the world of health and fitness.

Now at 23, I want to blog about my fitness journey and maybe help inspire some others into this life too, it really is something to try.

Just a little heads up, I’m not a fitness model or anything, just a small Asian girl trying to make gains and hopefully inspire others along the way too!

I’ll be posting  more about my previous diet experiences (which where nightmares), massive weight gains, how I flexible diet with macros.  My weekly workouts, weekly weigh ins, some workout videos   and of course tinstaImage_24he food I make for my diet!

Love Ling x