RR Revolution Fitness

Let's talk about cardio and how can we take advantage of this for our different goals 💯

We have 2 ways of doing cardio: for fat loss and for stamina.

1) Fat loss: to improve the fat loss you need to take your heart rate between 120 - 140 bpm. This will help you to do your cardio for a longer time, burning more calories 🔥

2) Stamina: in this case, you have to elevate your heart rate between 140-160 bpm and try to stay in that range. You can do short sprints from time to time too, this will improve your endurance.

In both ways you're doing cardio, but now you know how to focus on your goal 💪🏽

Pre-Exhaust vs Post-Exhaust 🔥

📝 The effective way to pair exercises for supersets:

1) Pair movements with different resistance profiles.

2) Pair movements that train the muscle at different lengths.

3) Be aware of how fatigue will affect the subsequent movement.

✅ Let's take legs as an example 💪🏽
Most people start the superset with an exercise like leg extension and then go for barbell squats or lunges... this is good but is not the most efficient way to do it.

Try to start with a compound movement that requires a lot ot muscles for stability, like barbell squats, and then finish the superset with an exercise that gives you stability (like leg extensions) so you can focus on the muscle you're training.
You will feel the difference 💯

So now you can see the difference between pre-exhaust and post-exhaust exercises, both are really good for our workouts! You just need to see which one feels better and go for it!!

Muscle Fiber Recruitment 💪🏽

1) Light weights / Slow speed:

In this case, our body recruits only the determined amount of motor units required to move the weight.

2) Heavy weights:

Here our body recruits all the motor units available, to produce high amounts of force.

3) Light weights / To failure:

Our motor unit recruitment increases due to fatigue, and becomes maximal as we approach the end of the set.

As we already know, the best we can do is apply different kind of exercises to hit all the muscle fibers, this will help us to improve our physiques faster 🔥

Some of you might love to do hiit and hate to lift heavy weights, or maybe you prefer to use only machines and hate doing free weights...
We all have our favorite exercises, but we have to understand that the best way to improve our bodies is to get use to all kind of exercises.

We all know there are many different ways to perform a correct squat, so today let's see how to focus on different parts of our legs 🔥

✅ We have 3 options here:

1. Front:
Knee dominant movement, slightly higher activation of quads and the upper back than the other ones.

2. High bar:
Knee dominant movement, activates more your quads. Slightly higher hamstrings activation than front squats.

3. Low bar:
Hip dominant movement, activates more your glutes and erector spinae. Slightly higher hamstrings activation than front squats.

It depends on which one feels more comfortable for you so you can do a good quality squat 💯

Give it a try! And let us know how you prefer to do this exercise 👍🏽

Does foot rotation make a difference on the knee extension machine? 🤔

🔶 There is no foot rotation that will target one area of the quads more than anothers 🔶

So don't listen to people who says "this exercise is better to build more quad sweep" or "do this variation to focus on your teardrops".

✅ What you really need to do?

Focus on MAXIMIZING KNEE FLEXION in your squats, leg press, hack, lunges, etc.

And stop trying "new ways" to do the knee extensions (or any other exercise), focus on the technique.

When it comes to dieting, the most common problem we have to deal with is consistency, that's the reason why we need strategies to make it feel good and avoid quiting soon.

So here is an excellent tip that works for me 💯

✅ Calculate your daily calories and take off between 100 - 200 from 5 days.

✅ Pack those calories you took off for the weekend (I recommend this but you can choose any other days).

This is how you can have your 5 days of dieting and 2 days of higher calories, you'll keep loosing bodyfat 🔥
But at the same time you'll feel like dieting only 5 days a week instead of 7!!

📝 Extra tip:

Don't take off more than 200 calories, because those days will feel way harder than they should.

Good morning family!! I hope you are doing great this week 💯

Today I want to talk about a muscle that most people, specially girls, don't like to train: the forearms.

And if you want to improve your strength in other exercises you must strengthen your forearms, because they are the grip for this exercises.

Let's say you are doing barbell deadlifts and your legs are strong enough to lift 185 lb, but your arms can handle only half of that weight... then you won't be able to train your legs properly.
This is why most people get stucked and can't improve another muscles.

Here are some exercises for your forearms 💪🏽

Good morning family!!

The last week a few friends were asking me what's the best they can eat before going to the gym, something that will give them more energy ⚡

Most people will say "buy a pre workout", and I know that's going to help you a lot! But it's not the most important. You always have to choose real food before supplements, that's why diets are so important for your body transformation and to improve your health.

In my case, I feel better having a meal at least 2 hours before my workout, so I have my stomach empty and I can give my 100% in the gym, and if I need some extra energy I will have a cup of coffe or take some pre workout if I have some.

Always remember!! As long as you are having good habits like eating healthy, sleeping 7-8 hours, doing exercises every day... you are going to feel full of energy all the time! Because it's not about feeling good only for the gym, you have to feel like that for everything you do in your life, like your job and spending time with your family 💯

Does squats really build the hamstrings? 🤯

A lot of people think that doing squats will help to build their hamstrings, but that's actually wrong!

The reason why is because the hamstrings croos 2 joints: the knee and the hip.

📝 So if we want to target these muscles effectively, either one or the other joint must be locked

The "problem" when doing squats is that we have our hips and knees free for flexing and stretching, making this an exercise to target the quads 🔥
This make the hamstrings work as dynamic stabilizer!!

Today we are going to show you guys some exercises for you to focus on your quads, specifically on the re**us femoris 💪🏽

This is the only muscle that crosses 2 joints: the knee and the hip joint. And it's function is to extend the knee and flex the hip.

Squats won't hit this muscle properly 🤔
Because when we squat we flex and extend the hips and knees simultaneously, so it has poor leverage through the range of motion.

So the vest option is to implement another single joint movements, for example:

✅ Let extensions:
Seated or laying.

✅ Reverse nordics.

✅ Sissy squats.

Most of the times, we box ourselves in what's a comfortable reality to us, whether it's s painful one or not.
This is why it could seem like an "unachievable goal" for many of us, but in reality, it's only our self-limiting beliefs that we have attached to ourselves that we have to battle the most.

"I can't do it." "I've always been like this, I can't change." " I'll always stay the same." "Who cares anyway."

Believe that you can do it!! Try for once to open yourself to the possibility of change, to help yourself break the loop of negative thoughts and self-limiting beliefs.
Make a step on the right direction!! You are in control of what your next action is going to be. We know it's going to be difficult, but nobody will do it for you... so take a chance and do it 💯

Kickbacks on stairmaster

This is something that I want to share with you because I see many girls struggling with this problem.

Just because someone on social media has great glutes, doesn't mean that what she's doing on social media is how she built her glutes, or even what she really does!!!

Influencers do that just for the likes, views, comments... they don't care about the effectiveness of the exercise.

So please, if you really want to work on your glutes or any other muscles, first make sure you reach to a real personal trainer who is capable to help you 💯 or at least investigate more than just following whatever you see on the first video on social media.

✅ Here are some good exercises for your glutes:

Glute bridge (bodyweight or add weight)
Long step lunges
Deadlifts
Squats
Jump squats
Step up