MICHAEL COUNIHAN

Age: 32
Height: 5’9″ – 175 cm
Weight: 205 lbs – 93 kg

How did you get started with bodybuilding?

Initially, my motivation for working out came from training for football at the age of twelve. Throughout college, I continued to have a passion for training. At that time, I loved the way training made me feel, and I loved seeing my body change over time as it become stronger.

Where does your motivation come from?

Today my motivation has changed because I feel like I need to be in shape for my career. I also feel as if I have a small group of people that rely on me for motivation. This in itself is motivation for me, as I don’t want to let those people down.

What do you love most about being a police officer in NYC, and do you feel your celebrity status has helped you while patrolling NYC?

I love being a cop, especially in NYC. And no, I wouldn’t consider myself a celebrity by any means. People very rarely recognize me on the street, but it’s gratifying when they do. It’s nice to know I motivate them to live a healthier lifestyle, and sometimes they even fill me in on what accomplishments they’ve made because I have inspired them. News like that really helps keep me going!

What workout routine has worked best for you?

For me, hammering one body part at a time has worked best for me. Training this way also allows me to focus on bringing up any areas I feel may be lagging behind. Some conventional training methods have also helped me to achieve more overall muscle mass. For cardio, I do thirty minutes each day, and I prefer using the treadmill on an incline.

Full Routine:

Monday: Chest/Cardio

  • Incline Bench Press 25/15/15/12/10/8
  • Flat Bench Dumbbell 25/15/15/12/10/8
  • Incline Dumbbell Fly’s 25/15/15/12/10/8
  • Incline Machine Press 25/15/15/12/10/8
  • Cable Fly’s 25/15/15/12/10/8
  • 30 Minutes Treadmill (Steady State)

Tuesday: Back/Cardio

  • Lat Pulldowns 25/15/15/12/10/8
  • Cable Rows 25/15/15/12/10/8
  • Barbell Rows 15/12/10/8/6
  • Dumbbell Rows 15/12/10/8/8
  • Low Rows 25/15/15/12/10/8
  • T-Bar Rows 25/15/15/12/10/8
  • Deadlifts 15/12/10/10/6/4/2
  • 30 Minutes Treadmill (Steady State)

Wednesday: Quads/Hams

  • Squats 25/15/12/10/8/6
  • Wide Leg Press 5 x 15 (Superset)
  • Narrow Stance 5 x 15
  • Hack Squats 15/12/10/8
  • Lying Leg Curls 15/15/12/10/8
  • Leg Extensions 25/15/15/12/10/8
  • Walking Lunges 4 x 15 (per leg)
  • 30 Minutes Treadmill (Steady State)

Thursday: Shoulders

  • Dumbbell Shoulder Press 25/15/15/12/10/8
  • Behind the Neck Military Barbell Press 15/15/12/10
  • Reverse Pec Deck Fly’s 15/15/12/10
  • Lateral Raises 25/15/15/12/10/8
  • Wide Grip Upright Rows 25/15/15/12/10/8
  • Front Raises 15/12/10/8
  • 30 Minutes Treadmill (Steady State)

Friday: Arms/Cardio

  • EZ-Bar Curls 25/15/15/12/10/8
  • Rope Pushdowns 25/15/15/12/10/8
  • Cable Curls 25/15/15/12/10
  • Skull Crushers 25/15/15/12/10
  • Straight Bar Curls 15/12/10/8
  • Close Grip Bench Press 15/12/10/8
  • Machine Curls 25/15/15/12/10/8
  • 30 Minutes Treadmill (Steady State)

Saturday: Cardio/Abs

  • 30 Minutes Treadmill (Steady State)
  • Crunches 3 x 25
  • Hanging Leg Raises 3 x 25

Sunday: Fasted Cardio/Abs

  • 30 Minutes Treadmill (Steady State)
  • Crunches 3 x 25
  • Hanging Leg Raises 3 x 25

If you had to pick only 3 exercises what would they be and why?

If I had to pick three exercises, they would probably be squat, bench and deadlift due to their overall value.

  1. Squats: I love doing squats for my overall core stability and leg mass.
  2. Bench: This is a great overall compound movement that not only works my chest, but it hits my triceps, shoulders and back.
  3. Deadlifts: In my opinion deadlifts are a true strength builder.

What is your diet like?

My nutrition solely depends on my desired physique, so it will vary from time to time. For example, if I’m trying to get leaner, I will manipulate my carbs and fats, and I will keep my protein levels relatively high. Currently, I am eating an unlimited quantity of vegetables during my meals, and I’m keeping my carbs at about 25-50 grams per serving. My diet at the moment looks something like below.

Daily Diet:

  • Meal 1: 1 scoop Protein
  • Meal 2: 6 Egg Whites and 1 Whole Egg
  • Meal 3: 6 ounces Chicken and 1 cup Vegetables
  • Meal 4: 6 ounces Lean Steak, 8 ounces Rice and 1 cup Vegetables
  • Meal 5: 1 scoop Protein and 50 grams Carb Powder
  • Meal 6: 6 ounces Chicken and 1 cup Vegetables

They didn’t call him “The Oak” for nothing. When he was in his prime Arnold Schwarzenegger was unlike anything anyone had ever seen before. He took bodybuilding by storm and put the sport on the map.

You don’t get to level Schwarzenegger attained without being insanely driven. Here he is in his own words on what it took to get push himself to those heights.

“The worst thing I can be is the same as everybody else. I hate that” – Arnold Schwarzenegger

So you want to build muscle without steroids do you? Well let me tell you that natural bodybuilding is hard…

Especially since it feels like it’s an uneven playing field in the gym, doesn’t it?

There are some guys where you just know they’re on steroids. Other guys, you suspect, but aren’t really sure.

It’s a sad fact of the matter: steroids are far more common than you’d like to believe and it can feel like everyone is doing them…

But, if you’ve resolved tostay natural and want to build muscle without steroids fast no matter what it takes, you may be feeling a little discouraged at your ability to build muscle.

But don’t worry, you’ve actually made a very smart decision…

In this article, you’ll learn:

  • Why staying steroid-free is better
  • How to build muscle without steroids or any other illegal substances
  • The secret trick to keep the muscle on without spending hours in the gym

When you hit the gym, you might feel like there’s two camps: those on gear and those who are not. If you feel like your group – non-steroid users – is growing smaller by the day, you may be tempted to try a cycle.

I mean, how bad can it really be, right?

Fact is, it can be very bad…

Why Using Steroids To Build Muscle Is a Bad Idea

Consider this:

Most users of steroids take 10 to 100 times more than what a doctor would prescribe to treat a real medical condition or illness

  • Steroids don’t just impact your body. They also impact your mind. symptoms related to steroid use include mood swings, manic behavior, insomnia, irritability, and impaired judgment. Some individuals also become very aggressive.
  • Steroids are not a long-term solution. Do too many cycles and your body may become reliant on external testosterone, reducing own natural production. Then, should you choose to come off, you’re left with testosterone levels lower than normal. Say good-bye to that muscle you’ve built!
  • Steroids are addictive. Rarely will someone ever just do one cycle. The reason? See above. Men who use steroids can suffer from any of the following: Shrinking testicles, breast growth, infertility, impotence, a higher risk for prostate cancer. Steroids may impact your ability to have children.
  • Steroid users are at a higher risk for HIV/Aids if unsterile needles are used.

While steroids may give you that initial boost you long for – to feel like you have superhuman powers in the gym, when you get right down to it, you know very well it’s not a wise long-term option.

Be smart and stick to your guns. Staying natural will not only give you the feeling of being able to achieve excellent muscle group without assistance, but will also set you up for long-term health.

Plus, your chances of keeping your gains will be far higher if steroids aren’t involved.

Okay, so now that you’re back on the straight and narrow, let’s talk about how you can build muscle without steroids but so it would actually seem like you are on steroids even though you know (proudly!) that you aren’t.

Get Serious About Creatine

One product that isn’t illegal that you definitely want to get serious about using is creatine. If you aren’t using this product already, now is the time to start.Creatine is one of the most well-researched supplements in the industry and has been proven to help accelerate the rate of lean muscle mass tissue. Of course, it won’t do the work for you – you’ll have to bust your ass in the gym each workout to build muscle quickly, but with creatine on your side, you’ll do more each session, thus seeing faster results.

Need proof?

One study published in the Medicine & Science in Sports & Exercise noted that when test subjects were either given creatine with carbohydrates, creatine with whey protein, or whey protein or carbohydrates alone, the creatine focused groups showed greater improvements in muscle strength as well as size compared to carbohydrates alone.

The researchers determined that up to 76% of the strength improvements in the squat exercise being performed could be attributed to hypertrophy of the muscles involved in this exercise.

Creatine isn’t a magic bullet where you take it and grow muscle out of thin air. But, it may help you do more before reaching that point of fatigue where you have to stop each set.

This in turn is what helps you grow.

Even better, unlike steroids and some other supplements out there, there is no need to cycle creatine either. This is something that can help you get bigger 365 days per year.

Know That Building Muscle Naturally Is All In The Food

You might think that the true secret to getting as big as possible is through hitting the gym as hard and often as you can. But if you’re natural, the real secret lies in the kitchen. What you eat is going to help or hinder your success, period. Now, when steroid users eat, it’s pretty much a game of eat as much as you possibly can to grow as fast as you possibly can. Steroids ramp up the rate of protein synthesis so that the trainee is able to accelerate muscle building without much body fat gain. As a natural trainee, you need to be smarter. Yes, you do need to eat big to get big, but timing your food becomes more important. This is what helps get you big, but keeps you lean at the same time. If you just eat everything in sight, unless you’re a natural ectomorph, you’ll find yourself gaining unwanted body fat as well. What you’ll want to do is set your calorie intake to around a 600-700 calorie surplus on training days, placing the bulk of those added calories before/after your workout session. This is the time when protein synthesis will be elevated, so when you’ll be most likely to shuttle those calories towards the process of muscle building. Then on rest days, cut back slightlyEat in a 100-200 calorie surplus (remember, recovery uses energy too!) and focus on keeping your dietary fat a little higher that day while carbs are slightly lower. Using this eating style will help you maximize your muscle gain while minimizing additional unwanted body fat. As a natural trainee, you want to avoid lengthy cutting periods as this is a time when you can begin to lose your hard earned muscle.

Back Off Your Training (Slightly!)

As much as it might come as a surprise, as a natural trainee, you might want to consider backing off your training. Now, don’t get me wrong – training is still critical and when you hit the gym, you need to be giving 110% of your effort each and every set you do.

As a natural trainee though, too much training will just lead to slow muscle growth and possibly lead you down the path to overtraining. While steroid users may be doing two-a-day sessions, for you, you’re better off hitting the gym hard once per day and making sure that you have at least two days off a week for rest and recovery. It’s during recovery that you grow, so don’t miss out on this opportunity. Many natural lifters are already on the verge of overtraining and when they finally do cut back, that’s when they see the best results. If you aren’t getting any gains and you know your calorie intake is where it needs to be, chances are, you’re training too much. Back off slightly and your results may skyrocket.

Clock More Sleep Time and Build Muscle Before You Even Start the Day

Believe it or not, sleeping more will actually help you build muscle without steroid. Since you aren’t getting the help of external sources of testosterone, you’ll want to do whatever you can to maximize your internal production. This means getting serious about sleep. I get it. You’re busy and your to-do list never stops. But if you want results, you need to be clocking 8-9 hours of sleep each night.

Get this:

In one study published in the Jama Journal, researchers studied what the implications of one week of sleep deprivation would be. They had test subjects sleep for 8 hours for one week (the washout period) and then spent 11 nights in the lab. The first three nights they slept for 10 hours to really restore any sleep debt present.

Testosterone levels were then recorded to serve as a baseline reading.

After this, they were then subjected to 8 nights with just 5 hours of sleep. After this period, testosterone levels were taken once again. After the results were in, it was seen that subjects experienced a 10-15% decline in free testosterone levels.

Considering the fact that testosterone naturally declines about 1% a year, this means you could be walking around with testosterone levels that are a decade older than you.

Moral of the story?

Get serious about sleep. To do natural bodybuilding, you cannot afford to not be getting the natural boost to your testosterone that sleep gives. As you know your natural testosterone production is vital if you want to be able to build muscle without steroids fast.

Eat More Saturated Fat (Really!)

Chances are, you’ve probably been told that decreasing your saturated fat intake is best for health purposes. And, if you feast on a half dozen eggs, steak, and bacon daily, then yes, that probably is good advice. But for the natural trainee who eats a relatively healthy diet? Adding more saturated fat could actually be key to success. Research suggests that men who consume too much dietary fiber and not enough saturated fat show suppressed testosterone profiles compared to men who eat more saturated fat and less fiber.

So should you swap out your broccoli for bacon?

Not so fast brother. You don’t want to avoid fiber entirely but instead, make sure you aren’t overdoing it. And then make sure that the saturated fat sources you are eating come from natural sources. Think lean red meat, eggs, and possibly even some higher fat dairy products. Stay away from deep fried foods or those heavily processed. While they may contain saturated fat, they contain a number of other things that will do your health harm.

Take home advice

So after this natural bodybuilding guide you now have the key steps to take if you want to build muscle without steroids as fast as possible.

Make sure you:

  • Take creatine
  • Fully understand the importance of nutrition
  • Remember that muscle is built while you rest
  • Get 10 hours of sleep
  • Eat more saturated fat

Work hard, follow this advice, and don’t give in to the pressures to take steroids. You can build muscle without steroids and when you do, you’ll feel far better knowing you did it through strictly your own resources.

REFERENCES:

Cribb, Paul J., et al. “Effects of whey isolate, creatine and resistance training on muscle hypertrophy.” Medicine & Science in Sports & Exercise 39.2 (2007): 298-307.

Leproult, Rachel, and Eve Van Cauter. “Effect of 1 week of sleep restriction on testosterone levels in young healthy men.” Jama 305.21 (2011): 2173-2174.

Dorgan, Joanne F., et al. “Effects of dietary fat and fiber on plasma and urine androgens and estrogens in men: a controlled feeding study.” The American journal of clinical nutrition 64.6 (1996): 850-855.

It’s official: party season is in full swing, and once that holiday cheer starts flowing, any semblance of healthy living goes right out of the window. From cheese platters to tequila shots, the effects of partying can wreak havoc on your physique. Even those with serious fortitude find themselves buckling under the strain of constant temptations. And while all the celebrating will raise your spirits, it’s also likely to derail your fitness progress. The good news is your physical accomplishments don’t have to go down the drain just because you want to partake in the festivities.

You can still party and stay in good shape. With a little advance planning and a few simple techniques, you’ll be armed with the knowledge to maintain your current level of fitness throughout the party season. It doesn’t take CSI: MiamiNY, or even Toledo to identify the main progress-crushing culprits—bad foods, bad habits and booze. Get a handle on these and you’ll be able to weather the perfect storm of office, family and bowl game celebrations. So follow my lead and you just may be able to keep those killer abs you spent countless hours chiseling at the gym.

How to prepare:

When you know you’re going to go all out and balls to the wall, you need to be aware that your calories on vacation are going to be all out of wack. I prefer not to track calorie intake, because I’m not trying to stress about that stuff.

Instead what I like to have clients do is prepare for a couple of weeks before hand by constantly under eating, and training just a bit more intensely.

For example: 2 weeks out from Austin I made a continual effort to eat about 300 calories under my maintenance level. That’s not a big deficit at all, but over the course of 2 weeks it works up to about 4,200 calories. That’s over 4,000 calories I’ve stashed away to play with on vacation. Not a bad start.

On top of that I typically like to start including some additional cardio 3-4 times a week. I respond well to steady state cardio, and that helps fat come off pretty quickly for me. For others, they do better with HIIT, barbell complexes, or circuits. Find what works for you, and start implementing it.

After the deficit and additional cardio I had given myself roughly 7,000 calories or so to work with during the week. I’m already kicking ass and vacation hasn’t even started.

What to drink:

I knew I’d be drinking constantly. And since I would be seeing old friends and a bunch of fitness professionals that I love to hang out with, there was no way I was going to bitch out and only drink water. I wanted to go balls to the wall.

The trick is going balls to the wall and being smart. I love beer, but it’s rather easy to drink a ton beer and throw back an additional 1,000 calories a night from alcohol alone. And since alcohol is a true empty calorie, I wasn’t about that life. Instead my drink of choice became the Old Fashioned. The average Old Fashioned is about 155 calories, similar to a beer, but packs more of a punch. On top of that, shots were flowing like the Guadalupe River. That keeps calories down, but provides plenty of liquid courage for me to make an ass out of myself.

Pro tip: avoid mixed drinks with heavy mixers. Opt for low calorie sweeteners and straight liquor. Not only do you save calories, you look like more of a man.

How to train:

When you get a bunch of fitness professionals together your bound to do some hardcore training. That’s just a fact of life, even when all of you stayed out until 4am drinking and eating pancakes at Kerbey Lane and IHOP. No joke, one of us actually got cut off from bacon by the waitress at IHOP. For me this didn’t mean I really trained any differently, but I did try and cut down rest periods to make each workout more metabolic, and burn through some extra calories. I wasn’t trying to do anything crazy. I was just lifting heavy, doing some extra mobility work or other exercises between sets, and kept moving. This helped keep my heart rate high, and also helped me feel like a functioning human being again.

How to eat:

Just fucking eat, man. I’m not a fan of trying to stay on point all the damn time on vacation. I would actually like to round up the people who bring Tupperware containers of prepped food on vacation and throw them off a cliff into Lake Travis.

Unless you’re prepping for a big event like a bodybuilding show, wedding, or something similar then just go enjoy yourself, especially if you’re in an awesome food city like Austin. Enjoy the food trucks, enjoy the local fare, and don’t beat yourself up over it.

It’s natural to feel bloated and like you’ve gained 10lbs of fat, especially if you’ve been dieting before hand. Thanks to increased sodium intake and the high intake of carbs you’re going to carry more water.The good news about that is that it’s not fat. It’s more difficult to put on pure body fat than you think, and a few meals isn’t going to do the trick.

Once I started eating I kept it relatively “clean”. Lots of leafy greens and fibrous vegetables, along with plenty of lean proteins, and I kept carbs relatively low. The combination of the fast, lots of water, and fewer carbs helped me flush most of the water weight. I actually weighed in 3lbs lighter when I got back than when I had left. Part of that is thanks to my metabolism working overtime thanks to the excess food, and also thanks to shedding that excess water. The body can do some crazy shit, bro.

The big takeaways:

Preparation is key. Prepare beforehand for your vacation, and then enjoy the fuck out of the vacation. That’s why you’re on vacation. Get some training in, but don’t stress about it. Enjoy the people you’re with, and make some awesome memories. You’ll look back and be happy you did.

Physical exercises, undoubtedly, are critical to getting a well-built athletic body. Regular workouts are also instrumental to staying in shape and living a healthy life. Although very important, physical activity is not the only component of a balanced lifestyle. In both, getting and staying in shape, it is also important to support fitness efforts with a healthy diet and positive day-to-day habits. This article presents you with six things, that can meaningfully enhance your lifestyle if integrated into your daily routine.

1. Have A Protein-Rich Breakfast

There is a tendency among many people to consume processed and refined foods in the morning. This is hardly a good idea since such breakfast adversely impacts your endurance and stamina levels that are particularly important if you exercise. Such food barely contains any nutrients and raises your blood sugar levels, hence increasing the risk of type II diabetes.  Instead, your breakfast should consist of protein-rich food, like eggs and beans. It will energize you and set you up for an active productive day. Breakfast is often referred to as “the most important meal of the day” – and this is justified to a high extent, as you need to get as much nourishment as possible in order to boost your stamina and endurance levels.

2. Have A Dietary Plan

The importance of a healthy diet is widely acknowledged today. In spite of this, unfortunately, the fast-paced lifestyle and the increasing need for quick and easy food, lead to many people eating poorly. You need to be mindful of what, how much and when you eat – especially if you have a strict workout regimen.

Your diet needs to be designed with your health and fitness goals in mind. Professional and aspiring bodybuilders need to estimate the number of calories burnt as a result of the training and develop their meal plan accordingly. For this, naturally, it is important to know exactly what the food contains, in terms of calories, vitamins and minerals. Align your diet with your training requirements, and ensure that the food you are eating is natural and diverse.

3. Don’t Miss On Food Supplements 

4. Drink More Water

Water is crucial, as it helps detoxify the body. Vital organs, like the liver and kidneys, are dependent on water to remain healthy. If you actively and regularly exercise, rehydrating yourself is critical during and after training sessions. Water also assists digestion and helps avoid constipation problems. For best effects, consumer 1 gallon (4.5 liters) daily.
5. Get Plenty Of Sleep And Rest

One way to stay fit and strong is to get a lot of rest and sleep. Your body burns a lot of energy during the day, and “the batteries” need to be recharged overnight. The optimal amount of sleep you should be getting is 8 hours per day. This way you will feel rejuvenated in the morning, and be more energetic and concentrated during the day. The health consequences of not getting enough sleep include fatigue, migraines, lack of focus, indigestion, constipation, weak immune system and deteriorating muscle tissues.

6. Be More Active During The Day
As part of your daily routine, you need to engage in activities, that involve movement, in order to stimulate your body. You can be regularly going for a run or cycling to work every day. Whatever you do, make sure you are actively moving, as this will be a good cardio exercise, which would allow you to effectively burn fat and calories. Living a passive lifestyle is a step on the way to obesity, heart attack and diabetes.
Conclusion

A healthy lifestyle is not simply a result of regularly going to the gym. It is a complex combination of factors, from physical activity to diet and sleep. These six habits will allow you live a more

Just as you have rules at home or at work, there are rules you need to respect and adhere to in the gym. Training guidelines and precautions should be taken very seriously, as they can be the difference between a successful workout,  and the one marred by injury and frustration. Below are five mistakes that you can easily make in the gym – it’s crucial that you avoid those as much as possible. Following the rules and respecting the gym etiquette is crucial for establishing and maintaining positive exercise habits.

1. Skipping Warm-Ups

There is a trend among many bodybuilders and fitness enthusiasts – to skip warm-ups and go straight to lifting the weight. This is a mistake, as warm-ups play an important role in preparing your body and mind for the workout. They stimulate the inflow of blood to your muscles and increase the adrenaline levels. All this reduces the risk of injury. Warm-ups are particularly important before high-intensity sessions.

2. Not Having A Workout Plan

The key objective of any plan is to help you achieve the pre-set objectives in an efficient way. This is also the case with workout plans. First of all, you need to determine what your fitness objectives are. Is it to lose weight or build muscle mass? Is it to become a professional bodybuilder or prepare the body for the beach season? Is it to develop the entire body or a particular group of muscles? A clear workout plan is effectively a roadmap of how to get to these objectives. A good plan should specify what you need to be working on each day and, ideally, also how to measure success. In addition, it saves a lot of time in the gym, as you’re not thinking about what to do next.

3. Doing Cardio Before Lifting

A common mistake is to engage in cardio workouts before performing lifts with dumbbells or barbells.  Elliptical or treadmill equipment should not be used before weight-lifting workouts. After cardio, your heart rate is significantly increased and you’re more likely to be tired having not even started the main routine. As a result, you’re less likely to pay attention to your posture, and this can lead to serious injury. Try to leave cardio for the end of your workout.

4. Not Changing Your Routine

Boredom is a substantial barrier to achieving any fitness objectives and it shouldn’t be discarded. A sure way to quickly get bored in the gym, and ultimately lose motivation, is to engage in the same workouts, using the same equipment, and performing the same number of sets and repetitions day in, day out. You need to put effort into making your workouts more enjoyable and fun. Although, this may sound somewhat lighthearted, bringing true enjoyment to your daily routine can deliver tangible benefits. Stick with the exercises that you feel comfortable with, both physically and mentally, but over time make sure to vary the number of sets and repetitions, and try new workouts and equipment.

5. Not Waiting For Your Turn To Use Equipment

Physical and mental guidelines are important to ensure that you avoid injury and achieve great results. Social norms, however, also must not be ignored, as they determine the atmosphere, in which you train. When it’s peak period at your gym, you are bound to experience a queue to use the equipment, but do not jump the queue because you are in a hurry – everyone is. If you can’t patiently wait, then adjust your training schedule to go to the gym at less busy times.

Conclusion


Just working out is not enough to achieve ambitious fitness objectives. How you exercise also matters. So if you want to achieve great results and avoid injury, make sure to not to make these five mistakes. Do not forget about the social norms in the gym. If you’re a frequent visitor, you’d want to ensure a positive workout environment and good relationships with your fellow gym goers.

 

 

 

 

We’re pretty sure you’ve seen many guys in the gym looking like roosters – big upper body and thin legs… Do you know what this is called? Chicken legs! A lot of people skip leg days. It is either because it’s too hard, they can’t be bothered or think that building up the upper body is enough. Well, we can say for sure that it doesn’t look that great!

Avoiding exercising the legs is one of the biggest mistakes one can make, and that is why in this two-part article we share with you 7 main reasons not to skip leg day. There are, of course, many more of them, but these 7 are among the most important ones. We hope, after reading this you’ll think twice before skipping leg day again!

Why You Shouldn’t Skip Leg Day

#1 You’d Avoid Injury

Believe it or not, skipping leg day can be dangerous. If you’re only training the upper body and not the leg muscles, how much longer, do you think, your legs can hold your constantly growing body? Your legs take all the pressure from your torso. Without regular exercise, weak legs can lead to severe back problems, among other things.

#2 You’d be Stronger

It is no secret that your legs contain a lot of strength. But only if you train them, will you be
able to unleash that power! Since many exercises require strength from your legs, developing the lower body can increase the overall power and boost performance. Your legs have some of the most powerful muscles in your body – so why waste them?

#3 You’d be Growing

Did you know that compound exercises help release higher amounts of testosterone? Squats, for example, are a compound exercise. What this means is that as you train legs, your entire body grows bigger. For many of us, it’s a major reason to regularly exercise the lower body. 

#4 You’d Look Better

Do you go to the gym to get in shape and look nice? In this case, not training your lower body barely makes any sense. There is no point to work and make your upper buddy look good, when you have, well, chicken legs. You’d be making the wrong impression – training for all the wrong reasons. Skipping leg day can make you look somewhat vain.


#5 You’d Impress ladies

If you’re a guy, chicken legs will not do you any favors with women. This is partly because for them, legs workouts are among the most important ones. In fact, womens  prioritisetraining legs. So if your body is nothing but a wide chest and big arms, you might have a problem.

#6 You’d Have Easier Time On A Diet

compound movements stimulate the release of testosterone? That’s not the only positive effect. This, of course, doesn’t mean that you can eat anything you see, but if you’re regularly training your legs, you can go just a little bit easier on yourself, when trying to lose weight.

#7 You’d Feel Better

Wide range of benefits come with regularly training your legs, including a more balanced body, increased strength, accelerated muscle growth and many more. But the key one is that you simply feel better! At the end of the day, your wellbeing is what matters most. Plus, you’ll boost your self-confidence – completing the entire look of your body is worth a lot!

Conclusion

There you have it – 7 reasons not to skip leg day! Trust us, training the legs brings plenty of benefits, and otherwise, you’ll face some serious consequences. As any reasonable person would want to avoid these, we hope this article convinced you not to skip leg day anymore.

 

Personal trainer Josh Hopkins gives us the inside scoop on what keeps him motivated, and how he stays shredded.

-When did you start REALLY working out?

I started working out around 15 years old.

-What was/is your motivation for being fit?

I just wanna look good naked. I wanna be as healthy as I can be for my future family.

-What are your fitness goals?

I just wanna be comfortable in my own skin. I don’t have a specific weight or bf %. I’m at 5’9 190lbs right now.

-What is the hardest part about staying disciplined with your workout routine?

Making it to the gym is the hardest part these days. I’m training clients all day and last place I wanna be is the gym so sometimes it gets difficult.

-Favorite lifts?

Pull ups.

-Least favorite lifts?

Deadlifts

-What does a normal week at the gym look like for you?

I usually hit one body part a day, so usually it’s like below:
Mon-Arms
Tues-Legs
Wed-back
Thurs-shoulders
Fri-chest
Sat- make-up

-What does a normal days diet look like for you?

I have a company called icon-meals that does all my meals for me. I have no time to count calories. I try to eat 5 good clean meals a day.

-Any inspiration you’d like to share with our readers

My only inspiration is all my followers. Those people don’t realize how much of an impact they have on me as I have on them. They will never realize the impact they have made on my life.

Welcome to Shredded Academy’s newest series: interviewing fitness pros.

Today we are featuring certified personal trainer Katie Sonier.

-When did you start REALLY working out?

I’ve been some sort of athlete my entire life. I’ve been weight training for about 7 years now. Every year I become more knowledgeable and fall in love with what I do, so each year gets more intense/better.

-What was/is your motivation for being fit?

I like to feel good every single day because it allows me to feel good about every other aspect of my life.

-What are your fitness goals?

Be the best version of myself- which means to be a strong, powerful woman and inspire other women to get strong and powerful as well.

-What is the hardest part about staying disciplined with your workout routine?

I honestly don’t find it very hard to stay disciplined because I absolutely love what I do. It brings me genuine happiness to wake up and work hard every day.

Sweating into the best version of myself ⭐️ www.katiesonier.com

A post shared by Katie Sonier, CPT (@katiesonier) on

-Favorite lifts?

Anything lower body- hip thrusts specifically. Currently can hip thrust 600 lbs!

-Least favorite lifts?

I would say pull ups because that’s definitely my weakness, but I still do them a ton because I want to make them a strength!

-What does a normal week at the gym look like for you?

Train 6 days a week, 1 cardio/core/flail around day. 4 lower body training sessions and 2 upper body/gymnastics sessions per week.

Wall werk 🤸🏼‍♀️ www.katiesonier.com

A post shared by Katie Sonier, CPT (@katiesonier) on

-What does a normal days diet look like for you?

Tons of protein, fats and carbs. I like to eat and eating a lot allows me to perform the way I like to perform.

-Any inspiration you’d like to share with our readers

Always remember that we all start somewhere. A lot of your favorite fit people have been doing this stuff for years. Stick to the process and never give up on yourself!

Confidence may come from within, but looking good definitely helps.

Think about it. If you are speaking in front of a big crowd, or going out with a group of people, would you be less nervous if you know you look good?

While much of the world wishes to praise people who “accept their bodies”, we want to celebrate those who take the time to achieve their personal fitness goals.

All of us would be a lot better off (and healthier) if we took our fitness serious. From eating right, to getting daily exercise, to having proper rest, a lot goes into achieving a great body.

There’s something desirable and attractive about someone willing to work hard to have great physiques. Aside from looking good, the dedication it takes to be physically fit is a quality that most people admire.

Go out there and kick Monday’s ass!