Monday, February 6, 2017

Stop Training In The Gym! .... Without a plan.

Stop going to the gym just to hang out & get to executing your plan - the one built to build you the body you desire and deserve.

Wait, what? You have no plan? Then when do you know you're done? How do you measure the efficiency of your work?

No map? How do you know where you're going? How do you know you're even going in the right direction?

Having a plan is one of the biggest divides between people with admirable strength, mobility and aesthetics and those who only wish to build the body they desire and deserve.

Whether as specific as the number of sets, reps and rest time you'll do or as general as the total volume you'll complete each workout for the week make a plan, write it down, record the results & enjoy as the magic happens.

A simple breakdown for your workout week could look like the following:

Monday
Chest and Hamstrings

Tuesday
Back and Quads


Wednesday
Shoulders and Calves

Thursday
Arms And Squats


Friday
Cardio Conditioning

Saturday
Outdoor Run

Sunday
Rest



Or, if you're not splitting body parts up and work more full body in the gym you could do the following:


Monday
Full Body Strength Work - Squat Dominant.

Tuesday

Cardio Conditioning & Mobility Workout

Wednesday
Full Body Strength Work - Deadlift Dominant.

Thursday
Cardio Conditioning & Mobility Workout


Friday
Full body Strength Work - Lunge Dominant

Saturday
Cardio Conditioning & Mobility Workout

Sunday
Rest


Whatever you choose, what ever your plan, have one. Stick to it. Write down your results and build the body you desire and deserve.
M.


Instagram: @sparksconditioning
www.SPARKSconditioning.com

Saturday, February 4, 2017

Your workouts suck!

Okay, so maybe they don't suck but are you getting the results you desire and deserve? No? Well here are 5 quick tips that will help you to build the body you desire & deserve.

1. Stop texting while you workout.
Contrary to popular belief - just showing up to the gym is not enough. You have to focus on what you are doing and push in what you are doing. Both are damn near impossible when you spend more time focused on your phone than building your body.

2. You need more leg days.
If you are not training legs at least twice a week as a beginner or intermediate level person working out you're significantly short changing your bodies ability to grow muscle and burn fat.

3. Write stuff down.
How do you know if you are getting stronger/faster/fotter/better week after week if you don't record your workouts? Exactly. Record your workouts.

4. Have a plan.
To many beginner and intermediate lifters go to the gym with no plan. No plan means no workout goal to accomplish. Accomplishing workout goals session after session leads to achieving your body goals. Blah... blah... blah... have a plan and execute. Your workout is done when you finish executing the plan.

5. Stop wasting time with moves with so little R.O.I.
If you need to maximize your time in the gym, trade out moves that do little for moves that give you a bigger return on investment.

Moves to get rid of? Kicking your leg back on the stairmill - useless, by the way, in terms of glute development. Instead, plant your heel and drive through your step on the step - much more glute activation. Or pick up the speed and complete more floors on the stairmill in the same amount of time than you have been.

Point - figure out what exercises and training styles give you the biggest bang for your buck in catapulting you towards your goal and then do those with passion and purpose. Don't know what they are? Hire a professional to help you.

Don't continue workouts that suck...the life out of you because they don't help you build the body you desire and deserve.

Train hard. Train smart. Train often. Fuel well and believe in you. Build the body you desire and deserve.
Mark Sparks




Monday, January 30, 2017

All Calories Are NOT Created Equal.


All calories are NOT created equal.

To measure all calories as the same would be the equivalent of measuring all liquids the same - a litre is a litre right? Well, not quite.

To compare the two drinks in the picture would be like comparing gasoline and water.

Sure a litre is a litre but a litre of gas in your car's fuel tank could prove beneficial while a litre in your body would prove quite destructive.

You may not be reaching your body composition goal (notice I didn't say weight goals) because though you may be eating the right amount of calories you may not be getting them from the right sources.

Dark greens & other veggies, legumes, complex carbs should make up the majority of your diet.

You can also add lean meat protein as an option - though not a prerequisite - to ensure you reach optimal levels of protein.

Opt for foods that are real - that actually grow as often as possible when given the choice and STAY AWAY from foods that have a zero calorie balance cause your body doesn't understand the language those "foods" speak and they create a whole lot of chemical reactions inside you that aren't geared towards optimal health.

All and all, know that calories are a part of the eating equation but they aren't the only thing that matters.
#MarkSparks
#SPARKSconditioning
#YouAreWhatYouEat
#SoDontBeCheapFakeOrFullOfCrap
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#Faith #Focus #Fitness #Food #FoodIsFuel #Meals #MealPrep #Eat #Exercise #Nutrition #NomNomNom #BodyBuilding #BodyPositive #Aesthetics #Strength #EatClean #GoGreen #Health #Encouragement #Entrepreneur
Fact: All calories are NOT created equal.

To measure all calories as the same would be the equivalent of measuring all liquids the same - a litre is a litre right? Well, not quite.

To compare the two drinks in the picture would be like comparing gasoline and water.

Sure a litre is a litre but a litre of gas in your car's fuel tank could prove beneficial while a litre in your body would prove quite destructive.

You may not be reaching your body composition goal (notice I didn't say weight goals) because though you may be eating the right amount of calories you may not be getting them from the right sources.

Dark greens & other veggies, legumes, complex carbs should make up the majority of your diet.

You can also add lean meat protein as an option - though not a prerequisite - to ensure you reach optimal levels of protein.

Opt for foods that are real - that actually grow as often as possible when given the choice and STAY AWAY from foods that have a zero calorie balance cause your body doesn't understand the language those "foods" speak and they create a whole lot of chemical reactions inside you that aren't geared towards optimal health.

All and all, know that calories are a part of the eating equation but they aren't the only thing that matters.