Barbell Madness Elite Performance

Reasons Why Your Back Is Big!!!

Juice Edition! 🤣
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All jokes aside though, that juice and soda are killing your gains ! It’s killing your mental, the excess sugar is tearing your body down.

Sugar is a HUGE issue within our society. Mostly because when it comes to beverages, we quickly and easily consume them in excess. 8oz is not a lot of juice, so I know that folks are drinking at least 12-16oz at a time. That’s literally almost all of your added sugar for the day.

Just ONE CUP.

If you’re looking to lose weight, prevent diabetes or increase your mental health, you’ve got to lay off the excess sugar.

Some Tips:

-If you are consuming something that has lots of sugar in it whether added or naural, at least make sure it also has fiber. The fiber buffer will help to lower the Glycemic Index of the food, so that it doesn’t hit the blood so hard.

- Recommended Added Sugar Intake will vary from person to person but a good baseline is to not consume more than 10% of your total calories per day from added sugars.

-To be proactive: Purchase cups that are already pre measured for 8oz. This takes the thought out of it, and makes it easier to consume less of the beverage.

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Key Takeaways:

-Unless specified, the total calories in a product is the servings per container multiplied by the actual serving size.

- Total Fat is the Total Fat PER SERVING of the product. Not the total fat in the entire product itself. Saturated fat is the amount of Fat that’s considered saturated. It is apart of the total fat.

- Total Sugar is the amount of total sugar PER SERVING, NOT the total amount of sugar in the product. It includes both natural sugar and added sugar. You do not add the two together.

-The ingredients list is ALWAYS listed from the greatest amount of an ingredient to the least amount.

Example: The first listed ingredient is the ingredient that the product contains the most of. The last ingredient is the least amount.

I hope this video was helpful for you! Please drop any questions in the comments 🤞🏾

Progressive Overloading can be achieved in many ways:

1. Increasing the weight of course
2. Increasing the number of reps or sets
3. Changing the Tempo (Tempo is the speed in which you complete the exercise)
4. Paused Reps
5. Incorporating Super Sets
6. Challenging the stability of the exercise (Utilizing Resistance Bands, Boards, Etc)

You DO NOT always have to increase the weight in order to stimulate more strength/muscle growth. As a matter of fact, the stronger you get, progressively overloading starts to be more about switching up the exercises rather than just simply adding weight.

It’s easier to go from a 20lb curl to a 30lb curl vs a 75lb curl to a 85lb curl.

For this reason, we have to have many different ways to stimulate the muscles for growth.

As a beginner, this may not be as important but the more you advance, you’re going to want to start utilizing these training methods more.

I love lifting heavy stuff but I like to be functional as well. Calisthenics is my go to when I want to take a break from the heavy lifting but still get a good workout in.

However, over time, simple bodyweight exercises become less challenging. So the best way to continue to progress is to utilize harder forms of the same exercises.

Regular Push-Ups ➡️ Archer Push-Ups
Regular Pike Push-Ups ➡️ Parallette Pike Push-Ups
Hanging L-Sits ➡️ Parallette L-Sits

Still perfecting the craft, but you only can get better if you actually try. 🤞🏾



For One on One Coaching, shoot me a private message, text or email! I would love to help you push your limits!