#underdogstrength

[underdogstrength-blog]

Should women lift heavy weights? The short answer is Yes. Unfortunately, many women are afraid of lifting anything over 5 pounds. We all start somewhere but are these plastic dumbbell useful for anyone? In my previous post. I talked about why women should train with weights. 👉In this post, I'll share with you the benefits of lifting heavy. - What is heavy? As a coach, I define 'heavy' as a weight you can lift for about 4-6 reps max or lower. This equals roughly 80% of your one rep max. - Ideally, a periodized training programs combines high, medium and low reps to get the best results. - Women can absolutely lift heavy as part of a periodized strength training program without worrying about becoming too 'bulky'. - 🏋️'Heavy' is a relative term. What's heavy for one person may not be heavy for another. As you lift weights, eventually a weight that was heavy for you will become light. - Benefits of lifting heavy: ✅Increased strength ✅Better body composition (more muscle less fat) ✅Good carryover to other forms of fitness ✅Helps get better at sports ✅Improved bone density ✅Decreased risk of osteoporosis ✅Stronger joints ✅Functional strength for everyday activities ✅Improved posture ✅Increased confidence and goal setting ✅Continuous progress through progressive overload ✅Stronger joints ✅Reduced risk of everyday injuries ✅Advantageous in emergency situations ✅Increased self defense abilities ✅Boosts metabolism You can read my complete blog post at www.underdogstrength.com/strength-training-women (link in bio). . . . . #womensfitness #femalefitnessmotivation #femalefitness #fitness #gym #weightlosswomen #womenweightloss #womenstrength #womanstrength #indianfitness #fitindian #fitnessindia #bayareafitness #powerliftingforfatloss #underdogstrength #weightlosstips #strengthtrainingforwomen #workouttips #workouttip #womenexercise #femalefitnessmotivation #liftheavythings #liftheavyweights #liftheavystuff #beginnerworkout #girlswholiftheavy #girlswholiftweights #girlswholiftaresexy #strongisthenewsexy (at Mountain View, California)

[underdogstrength-blog]

It’s #NationalPastaDay ! 🍝 How to make healthy pasta: ✅Use plenty of veggies ✅Add some lean protein ✅Try whole grain pasta (high fiber) ✅Avoid high-fat sauces ✅Avoid adding too much oil ✅If dieting, substitute with Pasta with Shirataki noodles ✅Try some spaghetti squash instead of pasta ✅Add in some lower fat cheese(also high in protein ✅Watch your portion sizes - Many people think that pasta Is unhealthy. This is not necessarily the case. It depends on how you prepare it. - If you’re trying to control calories, substituting some of the pasta with vegetables and protein can really help. - What are some of your tips on making pasta healthy? . . . . . #pastaday #italianrecipe #italianrecipes #healthypasta #pennepasta #healthyrecipeideas #iifymrecipe #iifymrecipes #simplerecipes #simplerecipe #weightlossrecipe #weightlossrecipes #fitrecipe #lowcalorierecipes #lowcaloriefood #highproteinpasta #vegetarianrecipe #vegetarianfitness #plantbasedrecipes #healthyitalian #healthyitalianfood #indianfitness #fitindian #underdogstrength #fatlosscoach #powerliftingforfatloss #simpleweightloss #weightlossideas (at Sunnyvale, California)

[underdogstrength-blog]

Want to build strong shoulders? The shoulder muscles (deltoids) are some of the most important muscles which are used in virtually all upper body exercises. - There are 3 heads of the Deltoids: 1️⃣Anterior/Front Delts 2️⃣Lateral/Side Delts 3️⃣Posterior/Rear Delts - 1️⃣Anterior/Front delts These are used in all pressing movements and any movement that raises the arm in front of the body. If you already do a lot of pressing exercises in your training, you don’t need to do any extra exercises for the Front delts 💪Best Exercises: Compound -Overhead/Military Press -Dumbbell Press -Incline Bench Press -Dips -Dumbbell Front Raises - Dumbbell Flys -Arnold Presses Isolation -Cable Front raises -Cable flys -Machine presses - 2️⃣Lateral/Side Delts They are used an any movement that raises your arms on your sides. 💪Best Exercises Compound -Dumbbell Side laterals -Barbell/Dumbbell upright rows Isolation -Cable Side Raises -Machine Side Raises -Cable Upright Rows -Lying Side laterals -Shoulder Rotation with Cable - 3️⃣Posterior/Rear Delts These are used in all pulling and rowing movements. They help bring your arms behind your body (Shoulder extension). Many people ignore this muscle, which can cause shoulder imbalances and injuries. 💪Best Exercises Compound -Face pulls with cable or resistance band -Bent over Rear delt flys -Pull ups -Lat pull downs -Barbell and Dumbbell Rows Isolation -Cable Rear Delt Flys -Reverse Pec Dec -Machine Rows — How to train shoulders ✅Train each muscle group at least 2x per week for maximum results ✅Use a combination of Compound + Isolation Exercises ✅Use 1-2 Compound and 1-2 Isolation Exercises per training session ✅Try 6-8 Reps on Compound Exercises and 8-12+ Reps on Isolation Exercises ✅Practice good form - What are some of your favorite shoulder exercises? . . . . . #bouldershoulder #bestexercises #bestexercise #shoulderexercise #shoulderexercises #deltsday #delt #shoulderworkouts #strongshoulders #vtaper #shoulderday💪 #powerliftingforfatloss #underdogstrength #fatlosscoach #3ddelts #reardelts #bodybuildingtips #indianfitness #fitindian #mountainviewca #bayareafitness #strengthtrainingforwomen #workoutsforwomen #armfat #armworkouts (at Mountain View, California)

[underdogstrength-blog]

Some training clips from last night. 1 week out from #bossofnorcal5 🏋️‍♀️ I need some Donuts! #nationaldonutday🍩 . . . . . #bossofnorcal #bbbc #bossofbosses #bossbarbell #bossbarbellclub #dangreen #indianpowerlifting #powerliftingindia #lowbarsquat govelowbarachance #underdogstrength #fullbodytraining #fullbodyworkouts #longfemurs #indianguy #nri #desiguy #indianamerican #nationaldoughnutday🍩 #nikeromaleos2 #mountainviewca #mountainviewfitness #powerlifting #usaplca #usaplcalifornia #indianfitness #fatlosscoach (at Boss Barbell Club)

[underdogstrength-blog]

Today is #StressAwarenessDay Stress is a normal part of life. A little bit of stress is healthy but too much stress has a lot of negative effects. - Training is a form of physical stress that is necessary to get stronger. Our bodies have the ability to recover from stress but this ability is limited. - The process of getting stronger has 3 phases: Stress=>Recovery=>Adaptation (SRA) - As strength athletes, if we overtrain and/or under recover for an extended period of time, we will not get stronger. - Training is not the only stressor in our lives. Stress from all sources adds up. This means that if you have a stressful life outside the gym, your training and recovery will be negatively affected. - Stress management tips ✅Train Smart. Your training program or your Coach should keep your training volume between your Minimum Effective Dose and the Maximum Recoverable Volume (MRV) most of the time. ✅Get enough sleep. Sleep is one of the best ways of improving recovery ✅Reduce caffeine intake. Caffeine and other stimulants can increase stress, make it easier to overtrain and affect sleep. ✅Try meditation ✅Nutrition: Eat enough calories to support your training. A caloric deficit will increase stress and decrease recovery ✅Supplements: Try supplements such as Ashwagandha(KSM-66), Magnesium and Melatonin. ✅Reduce overall lifestyle stress. - Check out my complete article with video at underdogstrength.com/stress-management-strength-training (Link in bio) - Share this with someone who is stressed out all the time! 😀 . . . . . #nationalstressawarenessday #stressawarenessmonth #stressawareness #stressmanagement #managestress #stressrecoveryadaptation #strengthtrainingforwomen #strengthtrainingforrunners #startingstrength #stressreduction #dontstressit #fitness #powerlifting #fatlosscoach #underdogstrength #nri #mrv #maximumrecoverablevolume #trainingvolume #highvolumetraining #ashwagandha #strengthgains #strengthgoals #toomuchstress #bayareafitness #indianfitness #fitindian #gymtips (at Mountain View, California)

[underdogstrength-blog]

Is this RAW or is this Classic RAW (RAW w/ Wraps)? 😂 Happy Halloween Everyone! 🎃 What’s your costume for this year? . . . . . #jackedolantern #halloweenfitness #gymhalloween #mummylifts #halloweenjokes #halloweenhumor #classicraw #rawwithwraps #kneewraps #fullbodywrap #wristwraps #wristwrap #powerliftingmeme #powerliftingmemes #gymfunny #gymfunnies #deadliftparty #sumodeadlift #deathlift #deathlifts #bayareafitness #mountainviewca #scoobydoowhereareyou #underdogstrength #gymjokes #fitness #usaplca #powerlifting #fatlosscoach (at Mountain View, California)

[underdogstrength-blog]

Had to share this! 😂 Repost @thealanaragon ・・・ Cartoon by Bruce Hammond. Things were simpler when I was a kid. Now, times are, uh... Different. :) #halloween2017🎃 . . . . . #halloweenjokes #halloweenhumor #halloweenfunny #halloweenfitness #halloweenfit #alanaragon #halloweendiet #trickortreat2017 #funnyhalloween #halloweenmeme #halloweenmemes #fitness #gymjokes #gymjoke #fitnesshumour #fitnessjoke #fitnessjokes #halloweencostumeideas #underdogstrength #iifymhumor #fitnessmeme #idontwanttoliveonthisplanetanymore #halloweenkids #bayareafitness #mountainviewca (at Mountain View, California)

[underdogstrength-blog]

Fun facts about chocolate for #NationalChocolateDay - 🍫 Preworkout performance: Cocoa has been shown in studies to help increase blood flow to the muscles. 🍫Cocoa has cognitive benefits to help improve brain function and mood 🍫Want more fiber in your diet? Try adding in some unsweetened cocoa powder to your shakes or oatmeal. 🍫Chocolate can help reduce the risk of stroke, Alzheimer’s and hear disease. 🍫Chocolate is a good source of Iron, Magnesium, Copper, Manganese, Potassium Phosphorus, Zinc and Selenium 🍫Dark Chocolate is a good source of Antioxidants including Polyphenols, Flavanols, Catechins and more 🍫It takes 400 cocoa beans to make 1 pound of chocolate 🍫White chocolate is not chocolate! 🍫Cocoa beans used as currency by the ancient Aztecs. 🍫The blood in the famous shower scene in Psycho was actually chocolate syrup. 🍫Hershey’s Kisses got their name from the kissing sound made by the machine at the factory - Chocolate is my only weakness. Actually, that’s not true. Chocolate and Bench Press are my 2 weaknesses 😂 #povertybench - Tag a Chocoholic in the comments! - Do you know any additional fun facts about chocolate? . . . . . #chocolateaddiction #chocoheaven #chocolateday #chocolateday🍫 #chocolatedrizzle #underdogstrength #cocoapowder #chocolateheart #cacaobeans #chocolaterecipes #chocolateaddiction #fitness #weightlossfoods #myfitnesspaldiary #iifymrecipes #flexibledietinglifestyle #micronutrients #foodfact #foodfacts #nutritionfact #nutritionfacts #mountainviewfitness #bayareafitness #healthysweet #fatlosscoach #fatlossfood #dietfoods (at Mountain View, California)

[underdogstrength-blog]

Is Instagram good or is it bad for fitness? Positives include: ✅Community ✅Motivation ✅Informative posts ✅Progress pics ✅Training videos ✅Brand building tool - Negatives: 👎Too many selfies 👎Overuse of filters 👎Repetitive 👎Addictive 👎Photoshopped images 👎Fake weights 👎Limited content quality and quantity 👎Unnecessary supplement promotion 👎Too many unquantified opinions - What do you think of Instagram fitness? Overall good or bad? . . . . . #fitness #gymgains #gymgainz #gymgain #instagramfit #bathroomlighting #halfnattylighting #underdogstrength #quickpump #instagramfilters #powerliftingforfatloss #eatsleeptrain #eatsleeptrain #expectationvsreality #expectationsvsreality #biceppump #triceppumpmp armwoe #India fitness #fitindian #nri #mountainviewfitness #mountainviewca #bayareafitness

[underdogstrength-blog]

Last night’s SBD Workout. 3 weeks out from #bossofnocal5 😀 Squats 290x5x5 Bench 190x4x4 Deadlift 375x5 . . . . . #bossofnorcal #norcalfitness #norcalpowerlifting #usaplca #usaplca #bossbarbell #bossbarbellclub #dangreen #sumodeadlifts #lowbarsquat #lowbarsquats #powerliftingtowin #longfemurs #indianguy #indianfitness #indianpowerlifting #desilife #underdogstrength #powerliftingforfatloss #semisumo #powerlifting #reebokpowershoe #bbbc #mountainviewca #bayareafitness #mountainviewfitness #nri #desiguy (at Boss Barbell Club)

[underdogstrength-blog]

Want to grow your biceps? The Seated Incline Bicep Curl is one of the best exercises you can do. - Benefits of Incline Curls: ✅Increased Range of motion. With incline Curls, your arms can go behind your body. On regular curls, your arms are typically by your side. ✅Increased Time Under Tension: since the range of motion is greater, the time under tension is greater. Also, with regular Curls, you lose Tension on the biceps at the bottom of the movement. With incline Curls, you have constant tension on the muscle. ✅Greater Stretch on the Muscle: The bicep attaches at 2 joints - the elbow and the shoulder. With incline Curls, you place a greater stretch on the bicep at both joints, which can help you build bigger and stronger biceps. ✅No Cheating: It’s almost impossible to cheat the movement. This leads to more bicep isolation. ✅Less stress on the lower back. This is great for people with injuries or if your back is fatigued from heavy squats and deadlifts. - How to perform incline Curls 👉Set the bench to about 45 degrees. 👉Start with a light weight 👉Start with a arm behind you feeling a stretch 👉Use biceps to move the weight until you reach the top 👉Squeeze at the top 👉Repeat 8-12 times - If you want to learn more, check out my YouTube video. (Link in bio) . . . . . #bicepworkouts #inclinecurls #inclinebicepcurls #fitness #bicepcurls #armworkouts #exercisetutorial #howtobuildmuscle #strongarms #powerliftingtforfatloss #underdogstrength #bestexercise #indianfitness #fitindian #desilife #nri #mountainviewfitness #bayareafitness #buildmuscles #strongerwoman #indianguy #iifymers #strengthtrainingforwomen #womensworkout #workoutsforwomen #musclebody #bodybuildingtips #fitnesstip #skinnyfat (at Mountain View, California)

[underdogstrength-blog]

In all my years in the gym, I’ve seen people do some of the most ridiculous exercises for the biceps. 😂 - Training the biceps is pretty straightforward. The bicep has 3 primary functions: 💪Elbow flexion 💪Wrist supination 💪Shoulder flexion - Good exercises 💪Barbell Curls (not in the squat rack) 💪Dumbbell Curls 💪Hammer Curls 💪Seated incline Curls (my favorite) 💪Preacher Curls 💪Chin ups 💪Cable Curls - What’s your favorite bicep exercise? . . . . . #exerciseright #rightvswrong #rowingmachine #gymfails #gymfails #desilife #indianfitness #bicepworkout #bicepexercises #biceptraining #armday💪 #armworkouts #indianfitness #fitnessindia #nri #pullworkout #pullday #underdogstrength #powerliftingforfatloss #fatlosscoach #hypertrophytraining #hiitworkouts #mountainviewfitness #bayareafitness #strengthtrainingforwomen #indianfoodies #rowingmachine #curlsinthesquatrack #gymfunny #desifitfam (at Mountain View, California)

[underdogstrength-blog]

Squats and bench from last night. Squats: 325x4 Bench 200x3 Also did deadlifts with 395x3 😰Everything felt really heavy during this session. - I’d like to thank everyone at Boss Barbell for the support! - I can’t emphasize how important it is to have the right training environment. If you’re not getting the results you want in life, maybe it’s time to change your environment. . . . . . #lowbarsquat #lowbar #squats #skwaats #longfemurs #longfemurcrew #powerlifting #trainingenvironment #associatewithgrindersonly #hardworkalwayspaysoff #underdogstrength #powerliftingforfatloss #indianfitness #fitindian #desilife #nri #nikeromaleos2 #nikeromaleos #sbdkneesleeves #givelowbarachance #powerliftingtowin #trainuntamed #texasmethod #hipdrive #hipdrahve #bossofnorcal #bossofnorcal5 #indianmen #biggerleanerstronger (at Boss Barbell Club)

[underdogstrength-blog]

Want to improve your squats? Try some Controlled Tempo Squats. - 🏋️‍♀️Normally, if you want to squat heavy, it’s a fast movement. You should go as fast as you can while maintaining tightness and without losing position. - Sometimes you might have issues with balance, tightness, positioning, depth etc. 👉All of these can be corrected by slowing down the movement. - Benefits of Tempo Squats: ✅Instant improvement in technique ✅Better Balance ✅Improved tightness ✅Find your strongest position ✅Improved depth ✅More time under tension ✅Makes the squat harder without going too heavy ✅Increased confidence - In this video, I’m doing 2-0-2 tempo squats. 👉2 count on the way down 👉0 pause 👉2 count on the way up - I don’t recommend this as being your primary squat style but it can be a good addition to your training program. You can also add these to your warmup to get a better feel for the movement. - Try these out and let me know what you think! 😀 . . . . . #howtosquat #squatform #squattechnique #temposquats #slowsquats #slowreps #powerliftingsquat #givelowbarachance #indianpowerlifting #powerliftingindia #powerlifting #usapl #usaplca #usaplcalifornia #trainuntamed #squat #squats #skwaat #bossbarbell #dangreen #bbbc #indianfitness #fitindian #fatlosscoach #powerliftingforfatloss #powerliftingtowin #danglelikestangl #underdogstrength #bayareafitness (at Boss Barbell Club)

[underdogstrength-blog]

Cupcake vs Muffin Which one do you prefer? Since today is National Chocolate Cupcake day, I thought you might find this useful. - 🍰As you can see, both are virtually identical in terms of calories, macros, fiber and sugar. - Many people have the impression that a muffin is ‘healthier’ but that’s simply not the case. You can have either one you prefer. 👉Just make sure it fits your calorie and macronutrient goals. - You can also modify recipes for both to make them more macro-friendly. - Personally i would go for the cupcake. ❓Which one would you prefer? Cupcake or Muffin? . . . . . #nationalchocolatecupcakeday #chocolatecupcakeday #cupcakecake #macrofriendly #iifym #iifymdessert #blueberrymuffins #cupcakevsmuffin #muffinvscupcake #breakfastpastry #breakfastpastries #healthybreakfastideas #eatthisnotthat #foodfight #healthierchoice #iifymmeals #iifymcoach #underdogstrength #fitness #powerliftingforfatloss #indianfitness #fitindian #fatlosscoach #breakfastidea #weightlossideas (at Mountain View, California)

[underdogstrength-blog]

Since my next meet is coming up soon, I’m trying to make sure my squats are deep enough for the USAPL. #bossofnorcal5 . . . . . #bossesofbbbc #bossbarbell #bossbarbellclub #usaplca #usaplcalifornia #mountainviewfitness #bayareafitness #indianpowerlifting #powerliftingindia #longfemurs #longfemurcrew #dangreen #mountainviewca #indianfitness #fitindian #powerliftingforfatloss #underdogstrength #fitnessindia #bossofnorcal #howtosquat #squatdepth #squatdeeper #deepsquat #deepsquats #squats #powerlifting #fitness (at Boss Barbell Club)