Recent Posts by Matthew L.

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18 Posts
Mar 31, 2015 2:02pm
via Android

Motivation & Support / GOOD MORNING MY FIT FREAKS!!!!!!

Time and health are two precious assets that we don't recognize and appreciate until they have been depleted.

Let's get it. Stay focused! Summers right around the corner. #goals

01 Apr
Amen to that brother
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18 Posts
Mar 25, 2015 4:57am
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Motivation & Support / Feeling good

😺lol yes it it

16 Jun
you are beauty
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18 Posts
Mar 25, 2015 4:54am
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Motivation & Support / Hit my first plateau

Simple. Change your workouts and Shock your muscles

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18 Posts
Mar 25, 2015 4:44am
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Welcome Wagon / Gaining Weight!

Turning a dream into reality takes hard work, determination, and commitment. Otherwise it's just a dream.

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18 Posts
Mar 25, 2015 4:34am
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Motivation & Support / Please

First of all I want to say that you are a beautiful young lady with a world ahead of you. And you is what matters most. You MUST value yourself before you can start valuing other things. EVERTHING you do should be for yourself and ones who truly love you. Second, wherever you got that diet plan from, you need to erase that from your memory immediately that wouldn't be healthy for anyone. Lastly of you really want to get more into fitness I'll give you the same advice I give everyone it called commitment. YOU must truly want to get healthier. It won't happen overnight but small steps are better than no steps♧

25 Mar
Agreed!
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18 Posts
Mar 25, 2015 4:23am
via Android

Motivation & Support / Just do it

So what is it I'm doing😳

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18 Posts
May 16, 2014 12:25am
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Fab 40 Somethings / Looking to loose 30lbs

What's your current fitness level

16 May
I currently workout in the gym 5 days a week and walk on weekends. Need to start strength training
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18 Posts
Feb 2, 2014 3:35am
via Android

Suggestions & Ideas / Pilease

The best exercise will be the Wide-Stance Squat(with rest pause)
Position your feet to be slightly wider than shoulder-width. Rotate your legs externally so your feet are pointing out by approximately 30 degrees. Perform the squat as normal. Stop lowering when your thighs are PARALLEL to the floor. Hold the contraction for one count and then push through your feet to return to the starting position. Complete three sets of eight to 12 squats.

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18 Posts
Feb 2, 2014 3:27am
via Android

Motivation & Support / Drinking while exercising?

You should be hydrating all day long. You should be consuming at least 8 glasses per day. Over hydrating before you run can cause more harm then help. If your hydrated properly before you run, during your wourkout you will only be maintaining your fluids as needed. (small sips or a few trips to the water fountain as another suggested). If you run first thing in the morning I highly recommend drinking at least 2 glasses right before bed. Also be sure to consume a small amount of electrolytes before and after workout.   ♧

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18 Posts
Jan 7, 2014 3:00am
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Motivation & Support / Who needs a workout

Sorry everyone just got back from vacation. I been off the app for a few weeks. I will be assisting as many of you as I can in the next few days starting from the oldest replys first. Thanks and stay motivated♧

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18 Posts
Jan 7, 2014 2:53am
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Motivation & Support / Supplements

Sorry...been off the site for a while. Just got back from Bahamas.

But yes bro if your not already you need to be taking protein everyday. It's recommended 2 grams per pound of body weight. If trying to gain muscle madd take one between meals, before bed, and immediately following a work out. As a starter you should begin with a solid Whey Protein.   No need for that other junk ( besides for casein, but dont worry about this yet). I recommend ON (optimum nutrition) standard whey. It's has great nutrients, has bcaa's and other great recovery supplements mixed with it, it taste the best and is affordable. You can get it at gnc. Hope this helps you bro good luck. ♧

07 Jan
Thanks a lot man
07 Jan
Which product of optimum nutrition do you suggest
07 Jan
ON Gold Standard Whey. If you go into GNC or any supplement store they'll know exactly what your talking about. All flavors are good. I like cookies and cream.
07 Jan
Alright thanks!
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18 Posts
Dec 27, 2013 6:41am
via Android

Motivation & Support / Who needs a workout

@Nancy N.
Sorry I forgot you already mentioned your trying to tone. So here it is. Getting toned means that you are building muscle and losing the layer of fat over these muscles, so that you achieve a healthy body shape. This means that to get toned, your workouts should be a combination of weight lifting to build muscle, and cardio such as running, swimming, or biking to lose fat. Doing cardio helps lose the excess fat to show off the muscles underneath lookinng more toned. But too much cardio can really slim you down and even burn much muscle which will take away from toning. To get perfectly toned, you have to build muscle. This applies to both men and women. Doing a lot of cardio and losing weight, without building muscle, will make you look skinny, breakable, and underfed. Lifting weights and doing resistance training (and eating right!) will develop muscle tone so you look shapely, not sickly. Be aware to the myth “low weight, high reps” to get tonedtoned. If you are doing high reps of low weights, your muscles are not working very hard and they will not grow to be nice and shapely and you will continue to look the same as you always have. And you will have wasted a lot of time flapping your arms around the gym, looking the same. To get toned, you should be lifting weights that push your muscles to the limit for each and every set of 6-12 reps you do. This means you will naturally be increasing the weights you are lifting with each workout as your muscles get stronger. As a rule of thumb, if you can do more than 12 reps per set, then your weight is not heavy enough. A great plan would be to be stay active at a minimum of 3 days a week. You mentioned you go to the gym for sometimes 3 hours. Many would argue, including myself, this is not a perferred method. I feel you would have better results going every other day for 45 min to a max of 1 1/2 hours.  Cross fit and High intensity training (HIT) are hands down the best programs for toning men and women. They offer both muscle building and great cardio with every workout. I suggest rotating every other day or at a minimum 3 days a week. Weight training one day(ex. Cross fit or HIT) and cardio the next workout. Good luck ♧

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18 Posts
Dec 27, 2013 6:01am
via Android

Motivation & Support / Supplements

Willing to answer any questions you may have

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18 Posts
Dec 27, 2013 5:08am
via Android

Motivation & Support / Who needs a workout

@Christopher E

Here is a great workout example I use when trying to build or maintain solid muscle and lean out some. For this program I use the split body plan. For example a workout schedule would look similar to this:
Mon - chest/tri's
Tues- back/bi's
Wed - off
Thurs - legs
Fri - shoulders and arm's.
I do abs alomst everday. Note this just an example you can mix this up any way, this is just how I usually rotate. But ensure you get at least 48 hours recovery for each muscle group.
*On the chest and back day I only perform 2-3 exercises for arms using the  light weight-more reps plan, only because when performing chest and back exercises you actually use your arms alot more than you think. And you never want to over do it csusing yourself more negative than positive. With this workout you want to start with basic compound movements. Bench Press, Squat, Shoulder Press, ect. Keep your range in the 4-6 rep range for 4 sets. This will help build strength. Take a 2-3 minute break with these sets.  Depending on your level you can do another strict compound exercise with the same format. Next will be your muscle builders. Pick at least two to three exercises. Performing 3-4 sets of each exercise with 8-12 reps. With only 1-2 minute break between sets. And finally you want to burn out by performing 2 exercises of 2-3 sets with 15-20 reps. Here you will only rest 30secs-1min. Here is Chest/ Tri example 1. Bench Press: 4 sets 4-6 reps
2. Dumbell Incline Press: 3 sets 4-6 reps
3. Decline Bench Press: 3 sets 8- 12 reps
4. Dips ( If experienced use weighted belt):           3 sets 8-12 reps
5. Smith machine Bench press with wide grip:    3 sets 8-12 reps
6. Incline Chest Flys: 2 sets 15-20 reps
7. Cable Chest Flys: 2 sets 15-20 reps 8. Skull crushers: 3 sets 10 reps
9. Triceps extension: 3 sets 10 reps
10. Rope pull down: 2 sets 15 -20 reps Notes:
● always keep track of weight so you can increase next time.
● mix up workouts frequently
● always perform at least 1 or 2 warm up sets especially on first exercises
● eat and sleep right. Stay motivated and challeng yourself. HOPE THIS HELPS WITH YOUR GOALS♧

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18 Posts
Dec 27, 2013 3:43am
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Stress & Relaxation / Bedtime Workouts ?!

Lie flat on bed with blanket over top of you. Shut eyes for 8-10 hours do this everyday for the rest of your life and you will be happy ☆

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18 Posts
Dec 27, 2013 3:33am
via Android

Motivation & Support / Who needs a workout

Send me you goals and fitness level and I will create one special for you.

27 Dec
Hi i want to lose some exstra kg and get more flexibilty! I like to work out fast and hard (Thanks)
27 Dec
Hi Matthew, I would like to work on toning my abs and building on core strength! Could you please help
27 Dec
This is really awesome! We all appreciate your time to give us advice. I'm trying to tone muscles, lose about 10 -15 lbs max and lose belly fat. My muscle memory is pretty good so I always try low weights so I don't get bulky muscles but my arm fat isn't going away -_- should I increase? I know the cliche that women don't want to have extra muscular body which I agree to a certain extent. I want to grow my glutes as well!
27 Dec
Im about to be fourty had six kids pretty fit for my age. But cant seem to be able to to my belly..Stopped eating carbs and my intake of sugar has been very different for the past year no juice intake just water stopped smoking.. see results everywhere but abs..Please help..
29 Dec
I am 5'1 and 190 lbs. I am petite with hips...need a workout!
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18 Posts
Dec 27, 2013 1:13am
via Android
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18 Posts
Dec 27, 2013 1:12am
via Android

20 Somethings / How often do you work out?

Plan for no days off.