Tag Archives: MPowerment

#MPOWERment Playlist #48

Again, for those who have followed my blog on the other site in the past, these #MPOWERment playlists are like the artist formerly known as Prince in that these are playlists formerly known as Melisscious’ Delicious Discography 😉 As per usual, you have your warmup and cooldown jams.

Plug in or Play it Loud and Go Get it!

1. Punjabi MC feat Jay Z and Pharrell – Beware of the Boyz

2. Die Mannequin – Sucker Punch

3. Fito Blanko feat Fat Joe and Sophia Del Carmen – Take Over

4. Calvin Harris and R3Hab – Burnin

5. Jessie J feat 2 Chainz – Burnin’ Up

6. Travis Barker feat Busta Rhymes, Lil Jon, Yelawolf & Twista – Let’s Go

7. Fergie – A Little Party Never Hurt Nobody

8. Showtek – We Like to Party

9. Shaggy Mohambi Faydee Costi – Habibi

10. Ed Sheeran – Thinking Out Loud

THE Strength, Performance, Fat Loss and Health Tool

Even if I was the inventor of this piece of equipment, I would still never tell you it was the only training tool you will ever need to reach your goals (although I do feel it could be ;D) Yes, you could only use it and excel at superhuman levels but I prefer to look at things in a complimentary fashion vs an either or.

The barbell. Definitely my favorite piece of equipment and whether you are a newbie or a seasoned vet, the barbell is hands down one of the best tools for any and all goals.

Barbell training is a great way to get a lot of work done in a short amount of time. There are a ton of exercises you can do that will hit just about every muscle in your body, from the superficial to the stabilizers and if you move the bar at a faster pace, you will work your heart muscle pretty darn effectively too!

Want to be faster, have a firm round booty, jump higher, throw powerful punches, be able to LIVE a long life, not be on a medication timeline, look great nekked from head to toe etcetera etcetera (did I spell that right :p) ? You can do some of the following barbell exercises:

Back Squatsdownload

Deadlifts images

Push Press images (1)

Rows download (1)

Angled Barbell Press

images (2)

Glute Bridge

images (3)

I could seriously go on forever on not only the variations of these particular exercises, but the countless other exercises and ways to use barbells for any training goal. Maybe these are not fancy new age moves, (and I could show you some in person if you’d like and have some training behind you) but these basics just freaking work. The entertainment exercises are great for just that as well as for advanced peeps.

With even just the above exercises you are going to build fat burning, performance enhancing muscle mass and strength from head to toe, literally.

With the above, you will be preventing a whole host of diseases (and while I guess I am not really supposed to say this but you will most certainly treat or fix some you may already have) and other misfortunes that come from NOT training.

More work done in less time with barbell training no matter your goal, your age or your training background, sounds pretty kick ass to me!

The Not-So-Sexy Side of Sexy Results

Stop lying to yourself if you keep saying, “Pfft I don’t train to look good that’s for narcissistic shallow people. I train for performance. I train movements not muscles”, and on it goes. You lie and we all do sometimes. GET OVER IT! WE ALL WANT TO LOOK SEXY. When did that become a bad thing anyways?

Sexy is subjective and goes hella far beyond the exterior physical crap but don’t deny yourself that you do want to look a certain way or you will never get the results you actually do want. Looking, feeling and “being good” is ideal absolutely, but the first step in recognizing what your true heart desires most will help you to stop wasting precious time, money and energy on things not serving you.

It is an unfortunate truth that first impressions, ahem, how you look, will get you farther faster (faster being the key word because I promise you that part does not sustain anything!) so instead of poo-pooing things that might not be trendy right now, embrace what truly needs to be done to get the results you want. You want to feel better, look better, have more and better sex, feel energized, succeed faster in getting your foot in the door? I thought so.download (1)

The not-so-sexy side of sexy results means that a. you need to train with your real goal in mind or the one that best serves your entire life, b. you need to train with intensity, c. oh yes you need to body build (see below as to why this is deemed the not-so-sexy side).

Did I freak you out there ladies thinking that you are going to get manly and huge (ha! good luck with that!) and guys did I make you think you will get immobile with a distended belly and more veins on your forearms than on your ummm you know 😉 No that is not what body building is. What you are thinking of is the sport of UNNATURAL bodybuilding and that, at least to me and many like me, is not so sexy. Do not get me wrong there is nothing wrong with what you like as that person or as the likee of that person, it is just not for me physically just as I am not for everyone either lol.

By the way ladies, for over a decade I have been trying to put on and more importantly hold onto muscle (I did a lot of activity and feeding for refuel and recovery sufficiently is tough with that) and believe me it is not as easy as you believe it to be. Read that again…I actually try to gain size in certain areas so you who doesn’t want size, don’t worry about it!

So you want the sexy side now right? Well that is going to mean a few things. You will need to drop your endless cardio, bootcamp training and huff-puff, sweat it all out, ouch my joints hurt type of workouts and you will need to eat. There is a place for those types of workouts and temporarily “not eating”  aka the kids call it intermittent fasting these days :p but right now no.

If you have been slaving away for months doing those types of things and you are only softer and more miserable, let it go, change your mindset to gaining vs losing and tax your muscles other than your heart muscle. Lifting weights in the 6-12 rep range is a great range to play in while also gaining some strength. Rest a little between sets.  Oh and p.s. most of those people you see who only do those types of activities did not build themselves that way. Truestory that there is more to those stories.

Focus on the rep range above, compound movements like deadlifts, squats, rows and presses until your muscles burn, eat a lot of food with protein being a big factor and some level of rest is required. Women tend to be able to take and get better results with more volume (closer to the higher end of the rep range) and men with more intensity less volume although this varies on body types, genetics etc.

 download

Every body is different but those are some pretty solid guidelines to go with for results. Is this post a sexy post? No, but sometimes truth is not so sexy and fancy “add ons” and crazy ish is not what will get you sexy sustainable results. You still need to train hard no matter what you do, but choose wisely on what you do and keep the add-ons as add-ons.