If you’re about to attend your first fit expo, get excited! It’s a blast! Many people have some common questions before attending their first expo, so we’re here to answer them!
Planning Your Trip
First thing’s first, you have to plan your trip. If you’re from out of town, check out thefitexpo.com for a discount on local hotels for a limited time. Before you go, be sure to check out our website to make a list of the celebrities and companies that you want to see! Also be sure to check out our schedule of events. This way you won’t miss out on what’s important to you! Again, all of this information can be found at thefitexpo.com . If you’re planning on competing in any of the competitions that are offered such as powerlifting, bodybuilding, Max Reps,etc., check our website to see how to sign up!
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No one is judging you. I know, I know, it sounds crazy. Of course, everyone must be judging you, you’re the newbie in the gym and they can all sense that right? Wrong. I’m sorry if that sounds harsh, but that was my own honest thought process when I first started working out. I didn’t have any idea what I was doing, and there wasn’t an ounce of muscle on me. How could anyone not judge me? Well, the truth of the matter is that 99% of people are too worried about their own workouts to even pay attention to you. The other one percent are just insecure people who are so worried about judging others that they’ll never make any progress of their own. Pay no attention to them, because you’ll pass them up within the year anyway.
You may feel like you don’t belong near some of the ripped, muscular beasts in your gym, but you couldn’t be more wrong. Anyone who has made that much progress relates to you more than you’d expect. You see, even these people who have been working out for quite a while remember their first day in the gym better than you may think. To reach that level of fitness requires absolute determination and a crazy level of consistency. In order to remain this consistent, there must be a deeply personal and meaningful source of motivation for them. Be it feeling like they needed to gain muscle or lose weight, there was likely a point in time when they hated the way that they looked and felt. This need for self-improvement still lives in them to some extent or else they wouldn’t still be in the gym. What I’m trying to say is that they still think of themselves as someone looking to improve, and they still remember being completely unhappy with how they looked and felt about themselves. Knowing all of this, how could they possibly be judging you? They’re not judging because they were in your shoes not too long ago, and they likely picture that memory every single time they workout as motivation to keep progressing.
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If you’re one of the people who skips leg day most weeks, this workout isn’t for you. This workout is for the people who kill their leg days week in and week out, and are looking for a new challenge. This program is designed to not only challenge your muscles, but to challenge your heart, your willpower, and your mental fortitude. It is not an easy workout by any means, but the results are definitely worth it. We’ll be relying on a mix of high and low rep ranges, varying rest times, and multiple different exercises to train your legs from all angles. The reasoning behind each exercise selection is broken down below, with the complete workout routine at the end of the article.
Warm-up: Begin by foam rolling any spots that feel tight, then warm up with a few minutes on the exercise bike to get some blood pumping through your legs. 1-2 minutes of bodyweight walking lunges followed by 2-3 sets of bodyweight back extensions are very helpful to prepare for leg day. If wish to perform other additional warm-up exercises that you have found helpful in the past, do them here. Whatever you do, don’t jump straight into this workout without a warm-up. Especially on leg day, skipping your warm-up is a recipe for disaster.
Exercise #1: Front Squats
Front squats are a very effective, yet very underutilized exercise. Regular back squats may be substituted if you are uncomfortable performing front squats, but remember that the point of this workout is to get outside of your comfort zone and challenge yourself. Give yourself a few warm-up sets before you reach your working weight, eventually working up to a weight that you can do for 4 sets of 6-8 reps. While this lower rep range won’t jack up your heart rate the way that higher rep ranges do, higher intensity resistance training leads to greater boost in EPOC (excess post-exercise oxygen consumption), resulting in more calories burned throughout the day. (1) We’ll be performing these front squats before deadlifts because while it is difficult to deadlift with tired quads, it is much harder to try and squat with an already exhausted lower back.
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There’s a lot more to a good pre-workout supplement than just a caffeine boost! Pre-workouts can help to boost muscle protein synthesis (mps), endurance, strength, pump, energy, even help to limit muscle soreness. Listed below in no particular order, are 5 of the top pre-workout ingredients on the market. If you’re looking to take your results to the next level, read on to make sure that you’re getting the most out of your pre-workout.
Beta-alanine is a non-essential amino acid that is taken up by muscle fibers where it will combine with histidine to create carnosine. Carnosine helps to buffer metabolic waste such as lactic acid, resulting in increased endurance, strength, power, and recovery. (1) The wide variety of proven benefits offered by beta-alanine make it a top pre-workout ingredient for anyone looking to boost their performance in the gym. Optimal dosage ranges from 2-5 g. (2) Some people prefer to split up these doses due to the tingling sensation (called paresthesia) that is often caused by taking large doses of beta-alanine. Don’t worry though, this is a harmless side effect that some people actually enjoy.
- Citrulline Malate
Citrulline Malate (or L-Citrulline Malate) is simply the amino acid citrulline bonded to malic acid. Citrulline is one of the premiere pump-inducing ingredients on the market. A majority of arginine consumed is broken down by the liver long before it can cause an increase in NO levels (and give you a pump). Citrulline, however, bypasses the liver and is then converted to arginine within the body, and eventually to NO. In fact, citrulline has been shown to boost blood arginine levels more than citrulline itself! (3) Though L-Citrulline can provide great pumps on its own, combining citrulline with malate also provides the ATP boosting benefits of malate which helps to generate more ATP through the Krebs cycle to give you more energy. (4) Optimal dosage for L-citrulline itself is about 1-3 grams, while doses of citrulline malate should be about 6 grams in order to provide you with a full dose of L-citrulline (5). Also, look for citrulline-malate in a 2:1 ratio, meaning that there are 2 molecules of citrulline bonded to each molecule of malate, for optimal dosing.
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Working out is hard. It’s tough, painful, time-consuming, and exhausting. Exercise is both physically and mentally demanding. So why even do it? That’s a question that you must ask yourself. As cliché as it is: when you want to give up, remember why you started. For many of us, we started working out to change our appearance and gain confidence. A lot of us (myself included) started working out to attract attention from the opposite sex. Some of us started working out simply to be healthier. Whatever your why is, remember it. Write it down. Look at it every day. With each decision you make, think about how it will affect your why. If it isn’t helping you to achieve your goals, why do it?
Do you know your why? Without a clearly defined reason to push yourself it is almost impossible to stay motivated. If you don’t have a clear why, take 10-15 minutes to define it. Everyone’s why can be reduced down to one thing: being successful. Picture your own personal image of success and compare it to where you are right now. That jump that you want to make from your current situation to your ultimate vision of success; that is your why. Remember the image of your why, write it down if possible. Every time you think about your why associate it with what you personally define as success. Picture reaching your goals so vividly and so frequently that when you finally reach them, it feels like déjà vu. This is a key to success. Without a clearly defined vision of success, you will never know what you’re reaching for. Know that your why may change over time, as mine certainly has, but never stop striving to reach your goals.
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