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

Go To A Pyramid Workout For A Change-Up

Or A Lean Legs Pyramid Workout

Lean Legs Pyramid
Work Top To Bottom and then Bottom To top

Heather Morris

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.”

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

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.”


Live A Vytal Life-See You Soon~

Regards, Frank

Leave a Reply

Fill in your details below or click an icon to log in:

WordPress.com Logo

You are commenting using your WordPress.com account. Log Out /  Change )

Google photo

You are commenting using your Google account. Log Out /  Change )

Twitter picture

You are commenting using your Twitter account. Log Out /  Change )

Facebook photo

You are commenting using your Facebook account. Log Out /  Change )

Connecting to %s

This site uses Akismet to reduce spam. Learn how your comment data is processed.

%d bloggers like this: