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Blog 3: How To Workout Efficiently

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Blog 3: How To Workout Efficiently

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Flat & Long Shadow Dumbbell Icon

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Flat & Long Shadow Dumbbell Icon

Arturo Tena, Digital Media Reporter

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Hello again, welcome to my third blog post on How to Workout Efficiently. Today’s muscle group we are focusing on are the shoulders/deltoids. The shoulders are a muscle group that often gets overlooked or nobody really looks forward to working out. If you want a superhero like physique then you’re going to need to train the shoulders so your build looks more symmetrical. These exercises I’m about to discuss are ones that I personally have in my workout routine.

The first exercise we are going to discuss is the front and side dumbbell raises. When you start off remember to have a lighter weighted dumbbell to focus on the mind muscle connection. These get you tired very quick so pick a weight that you’re comfortable with. Never let your ego get in the way, don’t be discouraged, everyone starts somewhere. Another thing is to not swing your arms when you’re doing this exercise, because then you won’t get the full contraction in the shoulders. The way I do this exercise is by doing 1 front raise and then 1 side rise, then 2 front raises and 2 side raises. I continue this until I get to 5. I continue on to a seated dumbbell press with 45 pounds in each hand. This exercise is self explanatory, you’re just pressing dumbbells with your shoulders and meeting above your head. Next exercise is a barbell shoulder press which is basically the same exercise as the one before, but with a barbell.

My diet consists of eating a lot of carbohydrates, because I do a lot of cardio at track practice. Although a majority of my caloric intake is from protein. The fats i get are from avocados that I eat on toast in the morning before my workouts. Examples of carbs i eat daily are pasta, rice, and oatmeal. Protein I consume daily are chicken, eggs, red minced meat, and turkey. I try to get around 4000 calories a day, because of the cardio I do. Sometimes If I feel spontaneous then I’ll fast from when I wake up until 3:00 pm then I try to get my caloric intake for the day. Studies have shown that this accelerates fat loss and muscle gain as long as your meeting your caloric intake on a consistent basis.

Moving on to the supplements that I use, I use creatine daily to help with muscle growth. A thing you need to know about creatine is that you need to be hydrated to take this, because it absorbs water retention. Creatine expands your blood vessels to get a better pump. Another supplement I use is pre-workout and this is a powder that has 250 mg of caffeine per scoop along with other amino acids that help you get the most optimal workout. Don’t take the pre-workout everyday though, because it can raise your blood pressure.

Thank you for reading! Stop by tomorrow for a segment on ‘Arm Day’.

 

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Blog 3: How To Workout Efficiently