three favorite and Best "booty" workouts for women

I hate that term booty, but whatever.

THERE IS NO SUCH THING AS A WORKOUT FOR WOMEN AND A WORKOUT FOR MEN

However, we both men and women have our preference to which body part we want to show the most.

Here my list of the best "booty" (quads) workout. Also butts are the biggest muscle in your body and lots of strength comes from there! Size of your quads 99% of the time determine the size of your butt for your information ladies.


Squats




There isn't much more to say, but this is a great core workout and the best way to build legs for a lifter male and female.

Leg extension



Honestly the best way to build a tear drop in your quads. However, for women one would say this is the best way to build delicious quads.



Lunges


a great way to build size to quads, hamstrings, and butt. You will be sweating like a volcano at the end of this workout!


NONE OF THAT INSTAGRAM MODEL STUFF PLEASE NONE OF THIS BELOW THIS TEXT




PLEASE DON'T INSTAGRAM MODELS ARE LIES AND MAKE EASY MONEY FROM WOMEN.


Anyways those are my three favorite "booty" workout for women

"I eat a lot and don't gain a lot of weight"

AHHHHH




Bulking the one iffy topic for all lifters in general. Bulking is when you eat a surplus amount of food to put on weight. For example, a male can be 150ibs. Well, if he bulks and eats around 3,000 calories a day he gains 12ibs in one year. The thing that I hate is when people say "I eat a lot and don't gain weight." Here is the easy explanation

If you're going to lie about how much you eat at least be truthful when you tell me this.
If you eat "a lot" why arent you gaining weight? For starters, 98% of the people who tell me this are NOT counting their macros day in and day out. You don't even know if you're eating a surplus, nor even have a smaller amount of diet knowledge, but claim nothing works.

Here is the easiest ways to fix this


Count your macros

Macros not calories
Lets say im 145ibs and 5'7 and I must consume over 300grams of carbs to gain weight
divide that number by the amount of meals you will eat. Lets say four

300/4= 75g of carbs a meal

in four meals you MUST consume 75g of carbs


Lean bulk

The results will be a bit different than not watching your diet because of how much more you're going to have to work for it and it might take a little longer.

Lean bulking is when you eat a healthy amount of surplus food and build muscle. An non steriod user can easily build 10-15ibs of muscle on a dedicated work ethic in a year. If you gain more knowledge in lifting you can build even more muscle by doing various exercises to make yourself an advanced lifter quickly!

Dirty Bulk (not recommended) 

This works for a small amount of us natural lifters. Fat cells  don't go away so it drives you away from that goal body you desire. However, people dirty bulk with a lot of fast foods to gain weight quickly which just most of the time makes you fat. These people who dirty bulk most of the time are advanced lifters who know how to cut the weight down.

When starters dirty bulk they often don't do it correctly. For example, they put on 25-30% body fat instead of muscle. Because they just started lifting it takes up to 2-3 years to gain abs or strides, feathers, and separation from the bicep and shoulders! Plus these guys just started lifting so they don't know how to diet neither and end up just quitting.

Carb cycling series Episode 1

Best way to get yourself into lifting weights everyday

Forget about dieting, lifting weights, goals, routines, what to eat, how to train, cardio, ect. The best way to get into lifting is to find a workout at the gym that makes you want to come back! Yes this is true! Someone who comes into the gym with so many things in their mind it often overwhelms them and frustrates them when they don't see results fast. However, when people find a reason to keep coming back because they enjoy it everything else catches on naturally.

Another great way is to workout everyday is to find a friend to workout with! they can push you and motivate you everyday. If the both of you stay hungry and push each other to failure it will give great results. Motivation is one thing, but having fun is another. As people say if you have fun at your job you'll feel like you never worked a day in your life.

E.Coli out break in Chipotle

The favorite Mexican food that constantly advertises fresh foods have given many people from Oregon and Washington e.coli. Chipotle has shut 43 restaurants in those areas. I too have gotten sick from eating Chipotle myself a couple months ago.  Chipotle owners does not know what is contaminated yet.

Three reasons why women should weightlift

1.Tighten Breasts
Working out  gives women tighter breast by the reduced body fat loss. To strengthen the breasts from sagging by doing strength exercises like benching will give this result too.
2. Thicker Butt and Quads 
Squatting gives women the butt they want. However, some women fail to realize that squatting is more for the quads and the entire body too. Quads generally gives the butt it's shape. For example, most women with big quads tend to have a bigger butt. Some women don't notice this and just search on google "butt workouts" instead of "quad workouts"  Women who workout their quads WILL get the butt their body has the potential to look like.

3. Slim waist
Working out gives a slim waist believe it or not. Women who workout lose body fat around their waist and will get a smaller waist. When you get a smaller waist and a big quads, and butt the abs will come around later with proper diet. When women workout they generally feel more happier and reach a body they may have thought was unattainable.


-Isma'il Bronson

Buying healthy food for body building under 60 dollars

Will drinking ruin your gains this Halloween?

The common question among the fitness industry! Will drinking ruin my gains! The answer is yes and no! The liver is able to handle one drink an hour. However, people obviously don't drink one an hour. When people drink your body focuses on getting rid of the alcohol and not the other processes. When carbs are not being burned it's stored into fat. Typically you will gain some fat because your body will now focus on  getting rid of alcohol.

However, you won't get "fat".  Everyone has different heights, tolerances, weight classes, and drink different things. Simply a yes or no answer isn't correct. One night won't kill you if you're a party goer, but if you have a really high goal (like losing a lot of weight 100+) I wouldn't recommend it. However, its your choice the main thing is to bounce back to the gym the next day! Keep pushing that iron and get rid of the guilt later!


-Isma'il Bronson

Insulin and body building.. why do people take it?

Insulin is something most people with type II diabetes will take before eating a meal. However, body builders take insulin too. Why is that?

"insulin helps store the sugar in your liver and releases it when your blood sugar level is low or if you need more sugar, such as in between meals or during physical activity. Therefore"  Body builders take this to keep themselves as thin as possible to make sure their body can keep up with the amount of sugars and food they eat a day. However, when the pancreas releases insulin its normally the exact match to how many crabs are released into the blood stream. A body builder sees this as a way to keep burning and absorbing as much nutrients as possible.
Is there such thing call insulin gut? The answer is no. Insulin does not give the guts of body builders.

Hess-Fischl, Amy. "What Is Insulin?" EndocrineWeb. Endocrine Web, 25 Mar. 15. Web. 29 Oct. 2015.

Motivation Vol 1 Isma'il Bronson BRCinemax

How to create a Workout Schedule in one simple step

BRO SPLITS!

Whats a bro split? Well, its just a fun term used to how will you split your days of working out. Now there are people who spend 2-3 hours working on their entire body 3 times a week. Yes you can do that too, but for the average joe like myself, ill only talk about what i’ve done.

Splitting is simple. Lets think of a scenario that's common. You work 5 times a week Monday through friday mostly 9-5 or some variation of coming out of work near the end of the evening.  Monday it’s 5:40 you’re home and want to hit the gym. Well lets go ahead and work on our chest cool! Do some biceps some bench cool! Next day some legs and maybe back cool! Weds lets throw in shoulders and abs! Alright 3 days thats it? Lets do one more Thursday we will do our chest again this will be our special day because we want to push out our chest first and then every month we change it up. Thats basically a bro split, its just a schedule to follow. Hell, throw in some cardio too keep a healthy heart especially if you’re bulking. If you bulk correctly sometimes you might have hard time breathing because of the sudden mass your body accumulated so quickly. It happens cardio won’t kill gains unless you’re a long distance runner in college.

What a schedule looks like “bro splits” I do 6 because I go six a week Saturday I rest  Some people also add the workouts to be done with reps, but I already know what I want to do and reps don’t matter to me. If its not hurting i’m not doing it good enough.

Sunday	Mon	Tues	Weds	Thurs	Friday
Back	Chest (a lot) Biscop (little) Tricep (little)	Quads Hams Calves No lounges	Biscop (a lot) Tricep (a lot) Chest (little bit)	Quads Hams Calves Lounges today	Shoulders Abs

-Isma'il Bronson

Red Meat causes cancer World Health Organization reveals

A lot of people will advise that smoking causes cancer, but would you say the same to red meat? WHO does (World health organization). Recent studies show that processed red meat causes colorectal cancer.  It’s researched that fifty grams of red meat increases cancer by seventeen percent. Red meat includes goats, lambs, and cows. Food that is altered like chicken nuggets, grilled, smoked, cleaned, and salted is altered food.  Vegetarian hot dogs are revealed to have human DNA inside of them.

Moderation is said to be key, however it’s not defined to what is moderate. However, WHO did not deny that red meat gives nutrition such as iron, zinc, and B12.  More to be revealed as many people look to vegan diets and more fish instead.

-Ismail Bronson