shes-a-mustang-at-heart:

Welcome to Hicktown, where we aren’t afraid to get dirty.

(via hicktownkindaboy)

mandyqueenofsquats:

Fucking leg day. Do you know how hard it was getting down the stairs outside the gym without looking stupid? Very hard.


Haven’t done kettle ball swings since before I had a kettle ball (I used a gallon of water), and they fun. Not fun at the end of a work out so much though lol

APP USED: Fitocracy// USERNAME: queenofsquats

allgutsnotglory:

Thursday:

Pic #1- Lifted in my new Chucks today.  Felt good, 

Pics #2 & #3- “The Arena”- All the heavy free weight/power lifting/strongman stuff in this room.  Made my return to squats and deadlifts today.  Felt good to be back.

BTW- Check out the battle axe.

Final Pic: Today’s workout.

When I finished, my legs were shaking. I had to spend extra time stretching. Feeling very fatigued, but in a good way.

This was probably the hardest leg workout I’ve done since college. I’m kind of excited in a sick sort of way.

My workout is evolving again.  I’ve been moving away from a volume training routine and adding in one or two heavy sets over the last week.  I love research on this type of stuff and right now I’m a little interested in fascia stretch training.

Last night I spent a little time planning the next weeks workouts around this concept.  

We shall see how this goes…

Anonymous asked: For the person asking about cardio: if the reason you want to do cardio fasted is for weight loss, you might not get the results you want because you'll have less energy. Try alternating the speed every minutes or so. The incline too, plays a major role. It's been proven to burn way more fat then just normal running.


Answer:

lifeofalifter:

All true. Also, don’t be so fooled by the “fat burning zone” and low intensity. Yes, it is true that when you perform exercise at a lower intensity, a higher percentage of calories will be taken from your fat stores rather than your carbohydrate stores. What this concept forgets, however, is that when you perform at a high intensity, more calories will be burned overall, and your body works more on a long term basis, so it will replace lost fat stores with carbohydrates if it has excess energy, or it will use fat for energy later if it doesn’t have the carbs because you used them in exercise.

To further illustrate why the fat burning zone isn’t so great, imagine you’re working at a low intensity with a respiratory quotient (CO2 expended divided by O2 consumed), such as a 3mph walk of .8 for 20 minutes. This means that roughly 67% of the energy will come from fat, and 33% from carbs, or 64 calories from fat and 32 from carbs.
If the intensity was doubled and you ran 6 mph, and the RQ was around .86, 54% of the energy would come from carbs and only 46% from fat. However, more calories are burned at this intensity, so 104 would be from carbohydrates and 90 from fat.

Make sense?

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