A Quote by Jessica Stroup
Circuit training is a great way to go. Keeping the reps high and the weight low, you'll tone your muscles without bulking up.
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All the circuit training, it's cardio circuit training, so everything you're doing, you're still running up your heart rate. You're burning, I think, triple the amount of calories than if you were just weight lifting.
I think the body responds to more reps better than heavier weight. As long as I got those reps in three or four sets, it didn't bother me and I could come down on the weight. Teams didn't want me to do it as much, but that's just the way it is.
I really love Pilates. It lengthens and strengthens without bulking the muscles.
Constant tension should be applied to the last five reps of every working set, meaning, do the first 5-6 reps normal tempo, and the last few reps should be held for at least two seconds at the peak of the contraction. This allows your muscles to have more time under tension, and you work different muscle fibers.
Circuit training is doing repeated exercises on machines without rest. It tones the sagging skin when one starts to lose weight fast.
The athlete who is building muscles though weight training should be very sure to work adequately on speed and flexibility at the same time. In combat, without the prior attributes, a strong man will be like the bull with its colossal strength futilely pursuing the matador or like a low-geared truck chasing a rabbit.
I go to practice each and every day, but my intensity is not the same. If I get tired, I'll go sit down. If I want some water, I'll go drink it. When I'm in training camp, I don't. I've got to push through being tired. I've got to push through being uncomfortable. That's really it. It's largely a mentality. You kind of flip that switch and turn your intensity up. Your heart rate goes up. Your reps go up. And you start to get in the frame of mind.
To every man there openeth a way, and ways, and a way. And the high soul climbs the high way, and the low soul gropes the low. And in between, on the misty flats, the rest drift to and fro. But to every man there openeth a high way and a low, and every man decideth the way his soul shall go.
You have to challenge yourself and your muscles. When you are really regimented, it's the same over and over and you start to get comfortable. Switching up the style of training works your muscles differently.
For getting lean and trying to get toned, it's not about having a low weight and maximising as many reps as possible.
Weight (too much or too little) is a by-product. Weight is what happens when you use food to flatten your life. Even with aching joints, it's not about food. Even with arthritis, diabetes, high blood pressure. It's about your desire to flatten your life. It's about the fact that you've given up without saying so. It's about your belief that it's not possible to live any other way - and you're using food to act that out without ever having to admit it.
Experiencing this pain in my muscles and aching and going on and on is my challenge. The last three or four reps is what makes the muscles grow. This area of pain divides a champion from someone who is not a champion. That's what most people lack, having the guts to go on and just say they'll go through the pain no matter what happens. I have no fear of fainting. I do squats until I fall over and pass out. So what? It's not going to kill me. I wake up five minutes later and I'm OK. A lot of other athletes are afraid of this. So they don't pass out. They don't go on.
I love yoga, and I love circuit training where you can do five exercises, 15-20 reps of each exercise, and I do it five times in a row - it only takes twenty minutes, and you can do it anywhere. You feel instantly better.
Since weight training involves repetitions, a great deal of energy must be exerted. Therefore, weight training should be practiced only every other day.
I find that the thing that makes every body look the best is great toning, and really, really targeting the muscles, and low cardio, where you're sculpting and getting your heart rate up but not beating yourself up.
I would eat 300 calories a day - a lot of Jell-O and no-sugar everything, of course. I was doing Pilates, weight-training, circuit training; over lunch I would run on a treadmill in my dressing room with a fan on my face so I wouldn't sweat my makeup off.
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