We All Fam

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ONLY LOVE

 

 

 
 
 

HEALTH - YOU ONLY HAVE ONE BODY IN THIS LIFE SO PLEASE OWN IT AND LOVE IT!!!!!

SIMPLE HEALTH TIPS ONE ON ONE!!!!!

 

 

1.  EAT WITHIN 45 MINUTES THAT YOU WAKE UP.....  THIS WILL JUMP START YOUR METABOLISM.....

2.  DRINK CLOSE TO A GALLON OF WATER PER DAY AND ALSO DRINK 20 OUNCES OF WATER WITHIN 45 MINUTES YOU WAKE UP.....

3.  EAT EVERY 2 1/2 TO 3 HRS.  IF YOU DO NOT YOUR METABOLISM WILL TRICK YOUR BODY INTO THINKING YOU ARE STARVING, THERFORE IT WILL STORE THE NEXT THING YOU EAT AS FAT.  NO EXCUSES!!!!!  IF YOU SAY YOU DON'T HAVE TIME I CHALLENGE YOU TO TIME HOW LONG IT TAKES YOU TO EAT A PROTEIN BAR, BANANA OR DRINK A PROTEIN SHAKE.....  MAKE TIME!!!!!

4.  - VERY OBESE FOLKS SHOULD HAVE .25-.4 GRAMS OF PROTEIN PER POUND OF BODY WEIGHT.  LET'S DO IT TO IT!!!!!

- AVERAGE HEALTHY ADULTS THAT ARE NOT ACTIVE SHOULD HAVE AROUND .5-.7 GRAMS OF PROTEIN PER POUND OF BODY WEIGHT.

- AVERAGE HEALTHY ADULTS THAT EXCERCISES REGULARLY AND ARE LOOKING TO LOSE WEIGHT WHILE BUILDING MUSCLE COULD HAVE .8-1 GRAMS OF PROTEIN PER POUND OF BODY WEIGHT.

- AVERAGE HEALTHY FEMALE ADULTS LOOKING TO BUILD MUSCLE COULD HAVE 1-1.2 GRAMS OF PROTEIN PER POUND OF BODY WEIGHT.

- AVERAGE HEALTHY MALE ADULTS LOOKING TO BUILD MUSCLE COULD HAVE AROUND 1-1.5 GRAMS OF PROTEIN PER POUND OF BODY WEIGHT.

5.  EXAMPLES OF HEALTHY PROTEIN FOODS - FISH, BEEF(LEAN) LIMIT TO 3 TIMES PER WEEK IF YOUR LOOKING TO LOSE WEIGHT, EGGS, BEANS, NUTS, CHICKEN, PROTEIN SUPPLEMENTS(WHEY PROTEIN FOR AFTER WORKOUTS AND SOY PROTEIN OR A COMBINATION FOR MEAL REPLACEMENT), NUTS, SOME LEAN PORK (LIMIT TO ONCE PER WEEK IF YOU ARE LOOKING TO LOSE WEIGHT), GREEK YOGURT.....

6.  AVERAGE FAT INTAKE SHOULD BE AROUND 20-30% OF YOUR TOTAL CALORIE INTAKE.  AGAIN THIS DAILY INTAKE DEPENDS ON WHAT YOUR GOALS ARE, WHAT KIND OF SHAPE YOU ARE IN AND HOW ACTIVE YOU ARE.  AS IT DID FOR THE PROTEIN.  THERE ARE 4 TYPES OF FAT WHICH INCLUDES TRANS FAT, SATURATED FAT, MONOUNSATURATED FAT, POLYUNSATURATED FAT.  AVOID EATING MOST TRANS FAT BECAUSE IT IS BY FAR THE WORST FOR YOU.  SATURATED FAT IS BAD BUT NOT QUITE AS BAD AND THE LAST TWO LISTED ARE THE HEALTHIER FATS THAT YOUR BODY NEEDS DAILY.

7.  NOW WITH THE CALORIES FROM CARBS YOU NEED TO KNOW HOW MANY CALORIES WERE IN THE PROTEIN YOU ATE ALONG WITH THE FAT.  MOST FOLKS WHO ARE LOOKING TO LOSE WEIGHT SHOULD START AROUND 1700 CALORIES PER DAY.  SO ADD UP THE CALORIES YOU HAD FROM THE PROTEIN AND FAT THEN TRY TO HIT THAT 1700 CALORIE MARK IF YOU ARE LOOKING TO LOSE WEIGHT.  IF YOU ARE LOSING A DECENT ABOUNT OF WEIGHT AT THAT KEEP ON KEEPING ON.  IF YOU ARE LOSING IT TOO FAST OR IF YOUR BODY FEELS DRAINED AS IF YOU NEED MORE CALORIES YOU COULD ALWAYS UP YOUR DAILY CALORIE INTAKE A LITTLE AT A TIME.  ALSO THE MORE MUSCLE YOU HAVE THE MORE CALORIES YOUR BODY BURNS DAILY. (GOOD CARBS CAN BE FOUND IN VEGGIES, FRUITS, WHOLE GRAIN FOODS, OATMEAL, BROWN RICE, POTATOES, WHITE RICE, ECT.)  RESEARCH THE GI FOR MORE ON CARBS AND WHAT FOODS ARE HEALTHY.  THE INTERNET GIVES US AN UNLIMITED SUPPLY OF INFORMATION.....  UTILIZE IT.....

8.  IF YOU ARE LOOKING TO LOSE WEIGHT YOU MUST CUT OUT THE MAJORITY OF SUGARS 6 HOURS BEFORE YOU GO TO SLEEP AND IF YOU ARE WONDERING YES FRUIT HAS A LOT OF SUGAR IN IT THAT YOU SHOULD AVOID HOURS BEFORE YOU GO TO SLEEP.  LEFT OVER SUGARS AT NIGHT YOUR BODY CAN ALSO STORE AS FAT.....

9.  WORKING OUT CAN GREATLY IMPROVE YOUR DEPRESSION, CONFIDENCE, MOTIVATION, MAKE YOU FEEL GOOD ABOUT YOURSELF ALL AROUND, YOUR MINDSET, MENTALITY, OVERALL HEALTH, EXTEND YOUR LIFE, EVENTUALLY GET RID OF UNNECESSARY MEDICATION (SUCH AS HIGH CHOLESTEROL PILLS, DEPRESSION PILLS, ECT.....  BECAUSE ALL MEDICATION YOU TAKE CAN GIVE YOU SIDE EFFECTS!!!!!) 

(FAITH>MEDICATION)(#LOVEYOURSELF #BEYOURSLEF #OWNYOURSELF #LOVEYOURGOD)AND YOUR FITNESS GOALS.  BUT MAKE SURE YOU DO A LITTLE RESEARCH ON WORKING OUT OR GET SOME HELP IF YOU DON'T KNOW WHAT YOUR DOING SO YOU DON'T INJURE YOURSELF!

10. GIVE YOURSELF ONE CHEAT DAY PER WEEK TO EAT WHATEVER YOU WANT SO YOU DON'T LOSE IT OR LOSE MOTIVATION.  REMEMBER NOTHING GOOD COMES EASY!!!!!  ALSO FINDING A WORKOUT PARTNER TO KEEP YOU MOTIVATED CAN DO WONDERS.  FIND SOME GOOD MUSIC THAT WILL MOTIVATE YOU WHEN YOU ARE WORKING OUT!!!!!  F-Hate ONLY LOVE

11.  NOT EATING AT NIGHT IS A LIE.  YOU SHOULD ALWAYS EAT 2 TO 3 HOURS BEFORE YOU GO TO BED BUT IF YOU ARE LOOKING TO LOSE WEIGHT LIKE I SAID EARLIER.....  YOU MUST CUT OUT SUGARS AT NIGHT!!!!!  IF YOU ARE LOOKING TO BULK UP YOU MUST EAT RIGHT BEFORE YOU GO TO BED NIGHTLY!!!!!

12.  NEVER EAT UNTIL YOU ARE COMPLETELY STUFFED IF YOU ARE LOOKING TO LOSE WEIGHT.....  THAT WILL ONLY MAKE YOU STORE THE FOOD YOUR BODY CAN'T USE AS FAT.....  THANK YOU LADIES AND GENTLEMEN.....  THANK YOU VERY MUCH.....  

13.  IF YOU ARE LOOKING TO BUILD MUSCLE TRY NOT TO DRINK ALCOHOL ON THE DAYS THAT YOU WORKOUT BECAUSE THAT DEFEATS MOST OF THE GAINS YOU WOULD HAVE GOTTEN.....

14.  YOU MUST DRINK A WHEY PROTEIN SHAKE OR CONSUME SOME SORT OF PROTEIN THAT YOUR BODY CAN ABSORB QUICKLY WITHIN 10-30 MINUTES OF THE END OF YOUR WORKOUT ESPECIALLY IF YOU ARE LOOKING TO GAIN MUSCLE..... 

15.  IF YOU HAVE A MAJOR SWEET TOOTH THE BEST TIME TO CONSUME JUNK FOOD WOULD BE AFTER A WORKOUT BECAUSE YOU BODY WILL GET RID OF IT ALMOST IMMEDIATELY.....

16.  YOU MUST EAT A BIG MEAL TWO HOURS BEFORE OR A SMALLER MEAL AN HR BEFORE YOUR WORKOUT.....  AVOID SPICY FOODS BEFORE WORKING OUT BECAUSE IT WON'T SIT VERY WELL IN YOUR STOMACH.....

17.  IF YOU ARE LOOKING TO GAIN WEIGHT A MASS GAINER PROTEIN WOULD SUIT YOU BEST.....  DRINK AT LEAST TWO SHAKES PER DAY.....  IT TASTE MUCH BETTER WITH MILK BTW.....  ALSO A PRE WORKOUT WILL HELP.....

18.  NEVER CONSUME MORE THAN 40-50 GRAMS OF PROTEIN WITHIN TWO HOURS BECAUSE IT WILL GO RIGHT THROUGH YOU!!!!!

19.  YOU HAVE TO TRY TO CHANGE THE FOOD YOU EAT JUST AS YOU NEED TO CHANGE THE WORKOUTS YOU DO SO YOUR BODY DOESN'T HIT A PLATO.....  ALONG WITH THE PROTEIN YOU CONSUME AND THE PREWORKOUT YOU USE.....  ALSO AFTER YOU USE A PRE-WORKOUT FOR 2 MONTHS TAKE A FEW WEEKS OFF OF IT.....  IF YOU ARE LOOKING TO GAIN WEIGHT IT WOULD BE BEST TO TAKE YOURSELF OFF OF IT WHEN YOU ARE DOING ENDURANCE BASE WORKOUTS.....

20.  IT TAKES YOUR BODY 3-4 WEEKS TO GET USED TO A WORKOUT WHICH WILL MAKE YOU HIT A PLATO..... SO NEVER DO THE SAME WORKOUT LONGER THAN THAT UNLESS YOU CHANGE THE AMOUNT OF REPS YOU DO AND ROCK THE SAME WORK OUT FOR 2 MONTHS BECAUSE THAT WILL BE ENOUGH TO STOP A PLATO.....  EXAMPLE = DO 6 OR LESS REPS ONE MONTH AND 8-12 REPS THE NEXT MONTH.....  YOU CAN ALSO CHANGE IT UP BY DOING A 3 SECOND COUNT BOTH ON THE HARD AND EASY PART OF THE LIFTS ALONG WITH CHANGING THE AMOUNT OF REPS YOU DO.....  FOR EXAMPLE IF YOU ARE DOING A BENCH PRESS- PUSH SLOWLY UP TO FULL EXT WHILE COUNTING 3 SECONDS AND COUNT TO 3 SECONDS ON THE WAY DOWN ALSO.....  FEEL THE BURN!!!!!

21.  GET YOUR BUTT IN THE GYM IF YOU ARE FEELING LOW OR UPSET BECAUSE IT IS MUCH BETTER TO TAKE YOUR ANGER OUT ON WEIGHTS OR A PUNCHING BAG!!!!!  THAN TO END UP IN JAIL OR PRISON.....

22.  6 REPS OR LESS IS FOR STRENGTH (2 MIN-3 MIN REST), 8-12 REPS IS FOR SIZE ( 90 SEC - 2 MIN REST, 15 PLUS REPS IS FOR ENDURANCE (30-90 SEC REST).....

23.  USE A WASTE BELT IF YOU ARE GOING HEAVY WITH SQUATS OR DEADLIFTS.....

24.  PROPER FORM OVER HEAVY WEIGHT.....  IF YOUR FORM IS BAD YOU NEED TO DROP THE AMOUNT OF WEIGHT YOU ARE DOING!!!!!

25.  YOU CAN RESEARCH ANY WORKOUTS I HAVE ON THIS PAGE ON YOUTUBE.....  MANY MORE WORKOUTS WILL BE ADDED EVENTUALLY!!!!!

 

 

NO EXCUSES!!!!!  SAY IT WITH ME PLEASE.....  F HATE ONLY LOVE AND SPREAD THE WORD FAM..... ;-)

 

 

WORKING OUT IS A MUST IF YOU ARE SUFFERING FROM DEPRESSION, LOW SELF ESTEEM, DRUG ADDICTION, HIGH BLOOD PRESSURE, HIGH CHOLESTROL, ETC.....  IT CAN AND WILL TURN YOUR LIFE AROUND!!!!!

 

A FEW PERKS INCLUDE

-  BOOST YOUR CONFIDENCE AND OVERALL HAPPINESS

-  HELP YOU SLEEP BETTER

-  GIVE YOU MORE ENERGY

-  INCREASE YOUR STRENGTH AND FLEXIBILITY

-  HELP YOU LIVE LONGER

-  HELP YOU PREFORM BETTER AT WORK

-  HELP YOU BE LESS PRONE TO CERTAIN DISEASES AND HEART CONDITIONS!!!!!

 

FIRST OFF I WILL NOT BE RESPONSIBLE IF YOU INJURE YOURSELF SO PLEASE RESEARCH ALL WORKOUTS TO VIEW PROPER FORM.....  MANY CAN BE FOUND ON YOUTUBE!!!!!

 

BASIC WORKOUT TO GET YOU STARTED.....  A GYM MEMBERSHIP MAY BE NECESSARY FOR A FEW OF THESE BUT IT IS VERY CHEAP.....  ANYWHERE FROM $10-50 PER MONTH.  SOME MAY BE MORE EXPENSIVE BUT THEY COME WITH A LOT OF EXTRA PERKS BUT I MYSELF WOULDN'T PAY MORE THAN THAT.....  ALSO CHECK YOUR HEALTH INSURANCE BECAUSE THEY MAY COVER IT.  MOST CITIES HAVE A COMMUNITY CENTER THAT IS THE CHEAPEST ROUTE BUT THEY HAVE LIMITED EQUIPMENT.

 

 

 

BASIC WORKOUT  3 TIMES PER WEEK TO START.....

 

1.  SQUATS ON A BENCH 20 REPS TO START AND ADD WEIGHT IF IT IS TOO EASY (FEET SHOULDER WIDTH, CHEST OUT, CHIN UP, EYES LOOKING SLIGHTLY UP, GO DOWN TO 90 DEGREES OR SO AND TAP BUTT ON THE BENCH OR WHATEVER YOU ARE USING.

2  PUSH UPS/20 REPS ON A BENCH OR ON FLAT GROUND IF YOU ARE FEELING STRONG.

IF THOSE ARE TOO TOUGH YOU MAY USE A CHEST PRESS MACHINE INSTEAD(CHIN IN LINE WITH THE BODY, CHEST OUT, BACK STRAIGHT, SHOULDERS DOWN, KEEP CHEST SLIGHTLY FLEXED, DOWN TO 90 DEGREES OR SLIGHTLY LESS TO AVOID SHOULDER INJURIES.....

REPEAT 3 TIMES

1.  LAT PULL DOWN/20 REPS  ( HANDS SLIGHTLY PAST SHOULDER WIDTH, AGAIN EYES LOOKING SLIGHTLY UP, PINCH SHOULDER BLADES TOGETHER WHEN YOU BRING THE BAR DOWN, KEEP SHOULDERS DOWN, BACK STRAIGHT, CHIN UP)

2.  STEP UPS FOR 30 SECONDS TO ONE MINUTE PER LEG ( IF THIS IS TOO EAST MAKE THE STEP SLIGHTLY HIGHER BUT NOT MUCH MORE THAN PUTTING YOUR LEG AT 90 DEGREES WHEN YOU START OR HOLD A FEW DB, CHIN UP, CHEST OUT, BACK STRAIGHT, ABS SLIGHTLY FLEXED, EYERS LOOKING SLIGHTLY UP AGAIN.

REPEAT 3 TIMES

1.  SHOULDER PRESS/20 REPS (BACK STRAIGHT, CHIN UP, EYES LOOKING SLIGHTLY UP, SHOULDER WIDTH FOR HANDS, BRING DOWN TO 90 DEGREES OR SLIGHTLY LESS TO AVOID SHOULDER INJURIES)

2.  PLANK/ 1 MINUTE TO START (FEET SHOULDER WIDTH APART ALONG WITH YOUR ELBOWS, FEET AND ELBOWS CAN BE WIDER IF YOU ARE HAVING BALANCE ISSUES AND YOU CAN ALSO START WITH ELBOWS ON A BENCH IF YOU STRUGGLE OR YOU MAY START WITH YOUR KNEES ON THE GROUND, BACK STRAIGHT,  BUTT SLIGHTLY ABOVE THE REST OF YOUR BODY, KEEP ABS SLIGHTLY FLEXED).

REPEAT 2 TIMES

 

COOL DOWN ON A TREADMILL, ELIPTICAL, BIKE OR WALK ON A TRACK FOR 5-10 MINUTES..... 

 

STRETCH AT LEAST 3 TIMES PER WEEK!!!!!

 

AGAIN RESEARCH THESE WORKOUT A LITTLE BEFORE ATTEMPTING THEM SO YOU DON'T HARM YOURSELF.....  I WILL NOT BE LIABLE IF YOU DO INJURE YOURSELF.....

 

BASIC WORKOUT 2 (3 TIMES PER WEEK)

 

1.  LEG PRESS (CIRCUIT)

2.  SIDE PLANK (CIRCUIT)

1.  WALKING LUNGES (CIRCUIT)

2.  SEATED ROW (CIRCUIT)

1.  CHEST PRESS MACHINE (CIRCUIT)

2.  BURPIES (CIRCUIT)

3.  LAYING ABDOMINAL CRUNCHES (CIRCUIT)

 

MASS GAINER WORKOUT #1 (3-4 SETS OF EACH)

CHEST

1.  DB CHEST PRESS(FLAT BENCH)

2.  BENCH (INCLINED)

3.  CLOSE GRIP BENCH(FLAT)

4.  CHEST PRESS HAMMER STRENGTH (DECLINED)

5. DB CHEST FLYS (INCLINED)

BACK

1.  ROWS HAMMER STRENGTH(PULL FROM LOWER OF THE TWO HAMMER STR ROWS) (OVERHAND GRIP)

2.  LAT PULL DOWN (UNDERHAND)(CLOSE GRIP)

3.  SEATED ROW (NUETRAL GRIP)(WIDE GRIP)

4.  PULL UP MACHINE

5.  PULLDOWNS STANDING

LEGS

1.  SQUATS

2.  DEAD LIFTS

3.  LEG PRESS MACHINE/CALVE RAISES

4.  BACKWARD LUNGES

ARMS

(CIRCUIT STYLE BETWEEN 1 AND 2 FOR THE WHOLE WORKOUT)

1.  BENCH (CLOSE GRIP)(FLAT)

2.  BICEP CURL MACHINE

1.  TRICEP EXTENSION(CABLE)(ROPE)

2.  BICEP CURL(CABLE)(ROPE)

1.  DB OVERHAND OVERHEAD TRI=TRICEP EXT=EXTENSION

2.  DB WIDE BICEP CURLS

LEGS/SHOULDERS

1.  SQUAT

2.  STANDING DB SHRUGS

3.  ARNOLD PRESS

1.  LEG EXT  CIRCUIT STYLE

2.  LEG CURL CIRCUIT STYLE

1.  DB REVERSE FLYS ON INCLINED BENCH

 

MASS WORKOUT 2

 

CHEST DAY

1.  FLAT BENCH

2.  INCLINED CHEST PRESS DB

3.  INCLINED CHEST PRESS HAMMER STR

4. DECLINED BENCH

1.  DIPS UNTIL FAILURE(CIRCUIT)

2.  PECTORAL FLY MACHINE(CIRCUIT)

 

BACK DAY

1.  LAT PULL DOWN NORMAL

2.  1 ARM ROWS DB ON FLAT BENCH

3.  UPPER OF THE TWO HAMMER STR ROWS

4.  SEATED ROW V GRIP NORMAL

5.  PULL OVERS BB DECLINED BENCH

 

LEG DAY

1.  DEAD LIFTS

2.  LEG PRESS

3.  WALKING LUNGES W/ DB

4.  LAYING LEG CURL

5.  LEG EXTENSION

 

ARM DAY

1.  SKULL CRUSHER LAYING BENCH (DB)

2.  SEATED BICEP CURLS W/ TWIST DB 

3.  SINGLE BENT OVER TRI EXT ON BENCH DB.....

4.  SEATED CONCENTRATED CURL ON BENCH DB

5.  V GRIP TRI EXT (CABLE)

6.  V GRIP BICEP CURLS (CABLE)

 

LEGS/SHOULDERS DAY

1.  DEAD LIFTS

2.  WALKING LUNGES W/ DB

3.  SHRUGS W/ BB

4.  SHOULDER PRESS SEATED BB

5.  REVERSE FLY SEATED MACHINE

 

 

 

F-HATE ONLY LOVE LLC

-APOSTLE CORD

 

 

 

 

 

 

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