Anonymous Asks:
fitnessforqueers Said:
Good question!
Big powerful chest muscles in males can be attained through hypertrophy training. How do we accomplish this? Volume + Overload. You want to fatigue the muscle; tear it apart so it is rebuilt again better and stronger… and bigger! Load up those weights to approximately 75-80% of your max and pack on 3-4 sets of 10-12 reps. Make sure that your recovery period between sets is approx 30-60 seconds.
If you want to incorporate some hypertrophy training for those chest muscles into your exercise program, I recommend piling 3 different chest exercises to your routine. Since I do not know your current routine, I would arrange them at your discretion.
Sample:
DB Bench Press 3x12
DB Chest Flies 3x12 drop set*
Push ups
DB Incline Bench Press 3x12
*drop sets are when you begin your first set with heavier weights and decrease your weight with each consecutive set.
HOWEVER
If you are not interested in getting big strong chest muscles, then I would point you in the direction of endurance training; training that increases your caloric expenditure. If you combine high volume, low intensity strength training with high quality cardio, you will attain that nice “lean” look. The best way to accomplish this is through what we call circuit training.
Here is a sample work out: (For simplicity sake, I’ve only trained the chest muscles to better illustrate the concept).
Set a stopwatch to 8 minutes. Repeat this exercise sequence as many times as physically possible within the 8 minutes.
DB Bench 15 reps
DB Flies 20 reps
Push up 25 reps
DB Incline Bench 15 reps
*******
20 minute run, 4 sets of 3 minutes hard (faster speed) 2 minutes easy (slower speed)
(so 4 sets of a 5 minute interval block, 3 mins hard, 2 easy, can be accomplished at any tolerable pace on the treadmill for 20 minutes)
Hope that was helpful!
fitnessforqueers
Shed approximately 5lbs since the inception of this blog/I restarted my strength training program to build more lean body mass. Shed all 9 extra lbs of my college weight over the course of the year.
On track to get my NCSF personal training certification.
On track to be a 5-zone heart rate interval group personal training instructor at my fitness studio.
With these new things occurring in my life will come more blog entries attempting to tie together how LGBT people can embrace a healthy lifestyle without being intimidated by their gyms that pulse with heteronormative and cissexist messages.
love,
Fitness for queers
MEN AND WOMEN- If you are having difficulty achieving orgasm, you could have deficient pelvic floor muscles. Try some of the exercises in this article and if you have no success, there are physical therapists who actually assist in sexual/reproductive health.
Love,
Fitnessforqueers
Have any questions about our feature?
Since “dieting” implies short term changes to nutritional habits and because this blog supports healthy lifestyle changes forlife…
It has a nice rhythm to it, doesn’t it?
High protein fooding, vegetarian fooding…
What sort of fooding do you do?
Quinoa with quorn tenders (meatless soyless chicken tenders) , broccoli, sliced tomato, cucumber, and crumbled feta cheese.
pros of this meal: loaded with insoluble fibers, non animal protein, approx 350-390 calories.
cons of this meal: tons of sodium thanks to prepackaged “seasoning” additives.
Everything in moderation. :)
PS BE ON THE LOOK OUT FOR OUR FEATURED POST TONIGHT! WE’LL BE DISCUSSING PALEO, RAW, VEGAN, VEGETARIAN, AND ORGANIC DIETS!
by Sarah Croce
This shit is relevant to your interests, queers.
Aside: feeling a little self conscious that the photo they used is basically what I wear to exercise in on a regular basis.
love,
Fitnessforqueers.
What are some of your fitness goals?
I wrote a little email to both my state senator and my delegate in the Virginia House of Delegates about the ultrasound bill that the Virginia legislature recently tried to slip past the voters. This was my response to the response Thomas Garrett’s secretary sent to me in reply. (couple typos…
Because we often like to include topics in women’s reproductive health as well :)
love
fitnessforqueers
Banana & Cream Cheese Stuffed French Toast
What you’ll need:
- 2 slices whole wheat or multi-grain bread
- ½ banana
- 1-2 tbsp low-fat cream cheese
- 1 tbsp toasted almonds, chopped
- ½ tbsp honey
- Nutmeg
- Cinnamon
- 1 large organic egg
- 2 tbsp 1% milk
- 1 tsp vanilla extract
- cooking spray
Spread ½-1 tbsp of cream cheese on each slice of bread. Slice the banana lengthwise into 4-5 thin strips and layer banana over the cream cheese. On the other slice of bread, sprinkle toasted almonds, nutmeg, cinnamon, and honey. Place one piece of bread over the other making a sandwich.
Whisk egg, milk and vanilla in a shallow dish. Place the sandwich in egg mixture; flipping over to make sure each side is coated in egg. Sauté on low to medium heat in a nonstick skillet coated with cooking spray until golden brown.
Top with blueberries and powdered sugar.
Serves: 1 (Perfect!)
Just remember- everything in moderation!
For more information on how you can take control of your sugar intake, see our article on softdrinks.
Still stumped? See our article on how your sugar intake actually affects your energy levels and food cravings.
via dapperQ’s He Said/We Said Brings Style Inspiration, Diversity, Realness
Fitnessforqueers wants you ‘mos to dress for success.
love
fitnessforqueers
