Vytal Lifestyle and Fitness Blog October Newsletter

October Newsletter

Lose Weight Fast — **Push**
**Pull**
**Weights**
**Core**
**Abs**

The PUSH PULL PRINCIPLE

Push/Pull Weight Training Program:

Each primary muscle group is considered to be either a push muscle group or a pull muscle gro

Benefits of Push-Pull Strength Training Routine:

You will be able to do shorter workouts, which may fit into a busy schedule with a bit more ease

Push-Pull Exercise is a way to maximize your workouts as well as your rest periods, which are essential for building bigger muscles

You can work out more often without overtraining

Day One:

A Push Upper Body Workout Means:

1.) You will be pushing the weights away from your body

2.) You will focus on the quads, outer thighs, chest, shoulders, and triceps

Upper Body Push Exercises Can Include:

Dips
Front Raises
Scull Crushers
Chest Presses
Chest flies
Overhead presses
Lateral raises
Bent arm lateral raises
Pushups
Triceps Extensions
You can do these exercises with resistance bands or with a cable pulley system

Day Two:

A Push Lower Body Workout Means:

1.) You are pulling the weight towards your body

2.) You will focus on the butt, hamstrings, back and biceps

Upper Body Pull Exercises

One arm rows
Barbell rows
Double arm rows
Barbell high rows
Dumbell pullovers
Seated rows with bands
Lat pulls with a resistance band
Back extensions
Seated alternating rows
Renegade rows
Bicep curls
Hammer curls
Reverse curls
Barbell curls
Incline curls
Concentration curls
Preacher curls

Benefits of Working Out More Frequently

Increase your calorie burn (the calories your body burns after your workout to get back to normal is called your afterburn)

Increase your calorie burn (the calories your body burns after your workout to get back to normal is called your afterburn) — **Feel the Afterburn**

Enjoy Workouts With More Variety and Greater Variety

Split Your Lower Body Into

A Push-Pull Routine

Work the quads one day

Work the glutes and hamstrings on another day

Avoid Hitting A Plateau Because That Can Stall Your Weight Loss

Remember To Change Up You Workouts Every 6 to 12 Weeks

Go To A Pyramid Workout For A Change-Up

Or A Lean Legs Pyramid Workout

Heather Morris

“When I’m working 16-hour days and I can’t work out, I get angry very easily. It’s because I’m missing all those good endorphins. For me, exercise equals happiness.”

Michael Jordan

“If you’re trying to achieve, there will be roadblocks. I’ve had them; everybody has had them. But obstacles don’t have to stop you. If you run into a wall, don’t turn around and give up. Figure out how to climb it, go through it, or work around it.”

Lea Michele

“Working out for me is something I do when I feel like it. But it’s really about feeling good and taking care of my body rather than having to fit into any sort of model or anything like that. I try to eat well, and everything I do is really just to make me feel my best.”