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          Below you will find a copy of the meal plan I am currently following.  I started following this meal plan about a week ago.  My protein intake went up a bit since my last meal plan and my fat intake is still relatively low since I only eat clean foods.  My carbohydrate intake went up quite a bit which is ok with me because I’m a high carbohydrate dieter. 

           Even though I only train three days per week, I realized I still needed to consume more food as I am working to get up into the mid – 240 pound range.  The good news is that after a few days of following this new meal plan I am  stuffed and I should be hitting 245 pounds in no time!    If you are interested in finding out how I can help you with your meal planning, please contact me at any one of the sites listed below.  I look forward to talking with you!

Meal Number 1    

  • 7 whole omega 3 eggs, 1 cup of oatmeal, 1/8 cup of raisins, 3 pieces of whole wheat bread with jelly

 

 Meal Number 2  

  • 8 oz. of Chicken breast, 2 cups of rice, 1 banana

 

Meal Number 3   

  • 8 oz. of Ground beef, 12 oz. of Potato, 8 oz. of Iced tea with sugar

 

Meal Number 4   

  • 8 oz. of Chicken, 2 cups of rice, 1 pear

 

Meal Number 5   

  • 8 oz. of Steak, 12 oz. of Potato, salad (Yes, I eat salads!)

 

 Meal Number 6    

  • 50 grams of casein protein and 20 grains of whey isolate, 1 cup of oatmeal, 1.5 oz. of Walnuts.

 

If you are interested in finding out how I can help you with your meal planning, please contact me at any one of the sites listed below.  I look forward to talking with you soon!

Malcolm Tears II

http://www.elite-personaltraining.com

http://www.facebook.com/eliteinhomepersonaltraining.com

http://www.youtube.com/elieihpt

http://www.myspace.com/elite916

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 Phew!  A lot has happened the past few months so for this blog entry I am just going to start from the beginning and move forward from there….

            Last July I ran into a one of my old training partners as I was going to the bank to make a deposit.  We started chatting… you know the usual “hey what’s up, what have you been up to…” conversation and we both realized that all we were doing was working and not having much fun so I said,  “hey, why don’t we start training together again and jump into the Contra Costa Classic next year?”  We agreed to train together and that’s how I got back into competing after I told everyone I was done for good in 2008.  🙂

            Once I had mentally committed to the Contra I thought, well heck, why not get serious and jump on stage and compete for the title of Mr. California the following week.  My goal in getting back on stage was not necessarily to win; I wanted to get back into the best shape of my life – I wanted to be in even better shape than I was while playing for the Fresno State Bulldogs.  I also set a goal of earning a top ten placing at a National Level competition by 2012.  In order to accomplish this I felt I needed a team, a coach.  I could remember Fresno State’s head coach screaming in 115 degree weather “coaches coach and players play”; Even Michael Jordan had Phil Jackson, so I showed up at my friend and mentor Kris Dim’s personal training studio and told him everything I wanted to do and he offered to help.  He helped me out a lot. I was eating way too many carbs and not enough protein… hey I didn’t earn the nickname “cookie monster” for nothing! LOL  🙂

            On January 12th 2010 I flew to MuscleTech’s headquarters in Canada for the first of two photo shoots that I would be doing with them.  They took my measurements – body fat, circumference, and weight.  I weighed 250.8 pounds!  They flew me back to Sacramento and I started training harder than ever hoping to accomplish the goals I outlined above. 

            It was around this time that Kris Dim became even more popular than he was before, earning another trip to the Olympia and began appearing in Optimum Nutrition ads around the world.  In talking to him one day he came to me and explained that due to all his recent success he wouldn’t be able to continue to put 100% into me and wouldn’t give anything less to a friend so in the interest of our friendship he referred me to his fellow Optimum Nutrition teammate, IFBB Pro and GURU, George Farah.  At the time, I didn’t know much about these so-called Guru’s but Kris and I talked and went over all of them and decided working with George would be the best fit for me – Kris knew we’d work well together; and we do. Thanks Kris!

            I’ve worked with George for three months now and we have gotten very close.  He calls me “his boy” and “his little brother” and he is definitely like a big brother to me.  George doesn’t just work with anyone.  In fact at the time he took me on he wasn’t even accepting anymore clients but on Kris’ recommendation he took me on and we haven’t looked back since!  With my work ethic, being a person who is very coachable, willing to learn, and picks up things very quickly, I have literally improved every week, in more ways than one under his guidance.  I accomplished more in a few months than I expected to accomplish in two years.

            The first show I did was the Contra Costa Classic (one of the toughest competitions in California – which is one of the toughest states to compete in) I was the first runner up which qualified me to compete at the National Level for my Pro Card! (the top two in each weight class at a national qualifying event are qualified to compete at the national level/for their Pro Card for one year without having to re-qualify) It was a controversial second at that. Many thought I should have taken the overall title.  But that is in the past and I moved on to the California State Championships in Culver City the following week.

            For the second week in a row I re-qualified as the first runner up in my class in one of the most competitive shows in the golden state. I was a little disappointed because I wanted to improve to first however I was still very happy due to the fact that I improved and qualified for Nationals two weeks in a row! On top of that I was asked to go back to Southern California and do a photo shoot at Gold’s Gym Venice, the “Mecca” of bodybuilding the following Thursday.  That was an incredible experience that I will never forget.  The photos should be published soon so keep an eye out. I will update everyone when they are.

           

          The day after the California State Bodybuilding championships I was back on a plane headed to Canada for my second photo shoot with MuscleTech.  The shoot was awesome and everyone was all smiles and laughs because my photos came out great.  I just got word from MuscleTech that my photos will be used in their ads!  MuscleTech has treated me with first class professionalism the whole way and I look forward to continuing our relationship now and in the future. Thanks guys!

           After the Cal State, George and I were talking and he said, “I want you to do the Rochester and the Jr. Nationals brother”.  My response: “whatever you say bro, coaches coach, players play” and I was having fun playing my game so I said lets do it!  This would put me at four competitions in five weeks but I knew I had the stamina and the support team in Elite In-Home Personal Training, MuscleTech, George, and the fans to help me get through and improve at each of my next two stops. On the flip side, there were a lot of people who started to question whether or not I could still make improvements, stay healthy, compete at such a high level, and stay so lean for so long. It was a valid concern; I was 2-4% body fat for at least six weeks. I will say however, that these people (some might use the term haters) motivated me as well, so a big thanks goes out to all of you as well!  And today I feel as good and as healthy as ever!

            I placed third at the 56th annual Rochester Bodybuilding, Fitness, Figure, and Bikini Championships in New York two weeks after The California State Championships. This is the oldest running National Qualifier in the US – and the most Competitive.  It is judged exclusively by NPC National Judges and IFBB PRO Judges.  This show has produced over 22 Professional Bodybuilders alone! This show is done by competitors who are serious about going to the next level and turning pro and this is where you go to be judged by the same people who will judge you on the national and professional stage.  Feedback from the judges at this show is a must.  They will let you know if you have what it takes or not.  Thankfully I was told to keep doing what I am doing and to go ahead and make the jump to the National stage the following week at Jr. Nationals! Another awesome thing happened the day before the contest; I was invited to do a video shoot with Muscular Development TV the day before the Rochester. It was super fun and there were fans who saw the video before me and approached me the next day at the Rochester and said it was a nice piece.  You can view it here —> http://mdtv.musculardevelopment.com/contests/250-2010-npc-rochester-championships/3028-malcolm-tears-ii-1-day-out-from-the-npc-rochester.html

           So wow, now I was headed to Chicago for Jr. Nationals.  At the beginning of this entry I said one of my goals was place in the top ten at a national level competition by 2010.  In going to this show my goal was to just place; after all I gave myself two years to place in the top ten right?  At National Level shows only the top 15 are placed and so that was my goal.  Everyone who places 16th and below aren’t even placed. They are given a nice handshake and told to go home and try again.

            When I arrived in Chicago and weighed in Thursday at early weigh-ins I didn’t make weight! I was over by three pounds and had until Friday morning at 9am to make weight at final weigh-ins.  If I didn’t make weight I would have had to compete as the smallest heavyweight – not a formula for success! No way was I going to let that happen! I called George to find out what I should do and…. his phone was OFF!!!!  He was still on the plane flying to Chicago. I was lost. So I had to relax and just to think clearly and solve this problem on my own.  I threw a bunch of sweats on and jumped on the treadmill and went to work. I had to make weight. I went to my room and laid down so I could hopefully get my body to relax enough to take the fluids from my muscles to my bladder so I could get it out my system and make weight.  I fell asleep due to exhaustion and woke up with twenty minutes left before the scales closed. I ran down to where weigh ins were taking place and saw George. “George I didn’t make weight!” I said as I was rushing to get to weigh-ins.  “Calm down brother you’ll be fine”, he said as he walked away. I just looked at him like he was crazy.  “Don’t worry, you’ll wake up tomorrow weighing 195”.  It was at this point that I was convinced that George was absolutely insane.  There was no way in the world I was just going to go to sleep and wake up seven pounds lighter! So I went to weigh anyway. Bam. 198.25 on the dot. I made weight. I came back out and saw George – “I made weight!” he said, “Good now go rest.” I went back up to my hotel room and was out like a light.  The next day I woke up and guess what???  LOL. I weighed 195.8!! George called it! LOL.

            Ok so Friday was a breeze. I ate all day and night and was in bed by about 9pm.  At about 11pm I woke up because someone was knocking on my door talking about “room service” in a high pitched feminine tone of voice, obviously playing and laughing at the same time. I woke up and was thinking, “what the hell…?” It was George coming to check on me! He had me hit a few poses. I was on.  I said to him, “dude I think I might make top ten looking like this” and George responded with, “ha ha are you kidding? Top ten? You are looking better than ever bro! You will do way better than top ten!” Then he turned around and left. That was a nice thought to go to sleep on.

            Saturday morning I woke up and contacted George like he told me to do and he had me come to his room for one final look.  He took a look at me and said “brother you’re by far at your best yet…”  He looked me in the eye and very seriously said, “keep everything the same, just do what I told you.” By him telling me that I knew I was spot on. Thoughts of top 5 were dancing around in my mind.  I left his room and was smiling all day! 

            8:30am.  Prejudging came and went.  It was a little strange how they did the callouts but as soon as I got off stage George sent me a text confirming what I and everyone else there saw… “At Least Top Six Bro!”  And that’s it.  I took sixth in the most competitive and largest class at the 25th Annual Jr. National Championships. The top three finishers all scored perfect scores and there was only an average of one point separating fourth, fifth, and sixth place!

 

          So the most common questions that I get asked now are: what’s in store for the rest of 2010,  what are you going to do for 2011, and “WHEN IS YOUR NEXT SHOW?”

            As for 2010, Elite In-Home Personal Training and I have a lot going on: we have a number of incredible before and after videos, photos, and testimonial letters from our clients that we will be releasing soon and have a number of photo and video shoots scheduled and in the works.

            For 2011….? My response to that question is… “Keep in touch. It will be fine. Just wait and see brother…! LOL!” 🙂

           AS FOR MY NEXT SHOW….. FOLKS!!!!  ITS ONLY BEEN A FEW DAYS… LET IT MARINATE A LITTLE 🙂 I WILL ANNOUNCE THAT INFO VERY SOON! 🙂

Stay up to date by following along on Facebook, Youtube, and Twitter.

 

Best in all,

Malcolm Tears II

http://www.elite-personaltraining.com

http://www.myspace.com/elite916

Hey guys!

          WOW!  I had a great time yesterday and was able to meet some really great people, spend time with family and friends, got paid for a photo shoot, and as the first runner up in the light-heavyweight division; I am now qualified to move on to compete at national level bodybuilding competitions such as the Mr. USA and the National Championships!  Doing well at these events will take me to the next level as I will have earned the right to call myself an International Federation of Bodybuilding Professional Athlete (IFBB PRO).  

          I couldn’t be more motivated to train for and compete at the 2010 California State Bodybuilding Championships which is being held in Culver City California Saturday, May 29th, 2010.  I fully expect to win.  I only compete to win.  On Sunday, May 30th I fly to Canada to visit MuscleTech headquarters to wrap up my physique transformation photoshoot.  I currently have a few photo shoots scheduled for June and from there I plan on keeping the momentum going and train with even more disipline, concentration, and intensity and will jump on stage at a national level competition with hopes of earning my IFBB Pro card; all in one year!

        I sincerely appreciate all the support from my friends, family, and fans; everyone from the people who are involved in my life and have been for quite some time as well as all of the new people who support Team Tears!  Please feel free to come out again and show some love at the Cal!  After Pre-Judging we will be going out to get some lunch and anyone making the trip is more than welcome to have lunch with us before heading back for finals.  My contact information can be found below so feel free to contact me if you have any questions and I will do my best to respond in a timely fashion.  Again thanks so much!  I’ve included a few pictures from finals for everyone who couldn’t make it.  Oh, look at the time… time to go feed the machine! See you there! 🙂

 

 

Malcolm Tears II

Contact info:

http://www.elite-personaltraining.com/contact/

Links:

http://www.elite-personaltraining.com

http://www.facebook.com/elite916

http://www.youtube.com/eliteihpt

http://www.twitter.com/eliteihpt916

http://www.myspace.com/elite916

https://blogeliteihpt.wordpress.com

          Today Elite In-Home Personal Training Sacramento will let you in on a little secret and tell you what the best workout routine is for beginners!  The routine is called the “Legs – Push – Pull” routine.  This is a simple routine that any beginner can follow.  We recommend following this routine for one to three months and then advancing from there! Feel free to contact us if you would like to get more details on this routine or would like to find out how we can design an individualized program just for you!  Good Luck!   

 

 

Weight Training 

          Day 1: Legs  

                *** Perform four exercises, doing three sets per exercise for a total of twelve sets.

          Day 2: Push Day (chest/triceps) 

               *** Perform three exercises, doing three sets per exercise for a total of nine sets for chest.

               *** Perform two exercises, doing three sets per exercise for a total of six sets for triceps.

          Day 3: Pull (back/biceps)

               *** Perform three exercises, doing three sets per exercise for a total of nine sets for back.

               *** Perform two exercises, doing three sets per exercise for a total of six sets for biceps.

 

Cardio: 

               *** Do 25 minutes of cardio – four times per week.  

 

 

EAT HEALTHY DAILY!!!!

 

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Hey Everyone!

Today marks Elite In-Home Personal Training’s five year anniversary and I decided that this would be an opportune time to let you know how Elite In-Home Personal Training got started as well as  highlight some of our accomplishments to this point.

I’m sure some of you are wondering why we aren’t doing something exciting to celebrate this milestone in a small businesses lifespan.   The answer is ironic actually, because I am currently on the tail end of a 20 week diet and am only three weeks away from competing for the title of Mr. Contra Costa, four weeks away from competing for the title of Mr. California!  It’s Ironic because I had just won my first bodybuilding competition and had a photo and article printed in FLEX magazine around the time I made the decision to take the plunge into entrepreneurship.

 I was still in college at the time, and although winning my first bodybuilding competition was a great accomplishment, it didn’t translate into more income and well, I was putting myself through college and things were very tight.  Business was so slow that I had to start making more money right away or I was going to be in trouble. I explained my situation to our fitness manager and told me he didn’t want me to go and asked me to do my best to hang on until things picked up again.  I told him I could only afford to wait another two weeks then I would have to give a two week notice and look for another job. I prayed about this a lot. I really enjoyed helping people grow and do things they never knew they could do, and I was good at it. 

A few days later I was training a client when I noticed an unfamiliar face walk into the gym. I was hoping he came in to ask about working with a personal trainer but when he left shortly after he sat down I put the thought out of my mind.  A couple days later the fitness manager gave me his contact information and told me to call him and explained that the reason the guy came in was because he and his wife preferred to work with a personal trainer at their house instead of the gym.  I called later that day and we scheduled a time to meet later that week.  We met and everything went well and he, his wife and I felt it was a good fit.  Before I left we came to an agreement, shook hands and we began working together and continued to do so for nearly three years.

It turns out this guy was a very successful entrepreneur who started his own business when he was 22 years old and never looked back.  Up until this point I had never met someone like this; someone who was very successful in a business they built from the ground up.  Not too long after we started working together he suggested that I start my own business.   He told me there was a need that could be filled and that I should be the one to fill it.  The example he set and those few words of encouragement was enough to inspire me to take action and on  May 5th, 2005,  I opened Elite In-Home Personal Training for business!

It is now 2010 and my team and I have reached a number of important milestones.  By the spring of 2008 I had built Elite In-Home Personal Training up to the point where I was able to quit working at the gym and focus on my business full-time.   I’ve been very fortunate to meet and work with some awesome individuals since then and I would like to think they feel the same about me.  Elite In-Home Personal Training’s staff has helped a lot of people improve their lives for good through health and fitness. 

We have also helped three of our associates make positive changes in their lives as well.  I remember one of our team members saying, “If I didn’t have a job with Elite In-Home Personal Training, I may not have graduated.”  He graduated with a BS in biology and is now trying to get into medical school to become a doctor.  Another personal trainer that we brought on was able to graduate with a business marketing degree.  We now have an office located on K Street in Downtown Sacramento right across form the Convention center and serve all of Sacramento as well as the smaller surrounding communities.  

Thanks to everyone who has supported us in the past as well as everyone we will work with in the future.  The link below is to  the song I will be  using for my posing routine at the Contra.  It’s a must listen! What’s next? Stay tuned, check back often! Thanks again!

WE MADE IT!

And we did… and are! We are ranked as the number one personal training company in Sacramento by Yahoo Local!  

Malcolm Tears II

Founder/CEO

Elite In-Home Personal Training

http://www.elite-personaltraining.com

http://www.facebook.com/elite916

http://www.youtube.com/eliteihpt

http://www.twitter.com/eliteihpt916

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https://blogeliteihpt.wordpress.com

Top Ten Exercises for Your Legs and Butt Pt. 2

Finally! The last five of the top ten exercises to get your legs and butt in shape for the summer.  Rotate these exercises throughout your routine for the next six -to- twelve weeks and watch your legs shape up fast!

        6.      SUMO SQUAT

                  The first thing to consider when performing this exercise is form.  Once your form is correct you can add some weight.  This squatting movement is difficult but it isn’t as hard to perform as the squat.  Be sure to go down low enough so you engage your quadriceps, hamstrings, and especially your glutes.  This exercise targets the inner thigh/glute area making this a must exercise for bathing suit weather!

        7.     QUADRUPED HIP EXTENSION

                Now that the thighs and hamstrings have gotten some work, focus on your glutes.  This exercise is great for your butt.  It will help tighten and firm that area right up!  Be sure to use a full range of motion on this exercise but do not arch your back during this movement. Keep as much stress on your glutes as possible.  This is one of the BEST exercises to isolate your glutes.   

       8.  SPLIT JUMPS

               Great for overall leg development, coordination, and toning, this exercise is a more advanced move and should only be done once you have mastered walking lunges.  Once you have mastered walking lunges and can progress to this movement, you will know why this should be a staple in your routine. Your legs will shape up like never before!!!

      9.   UP HILL WIND SPRINTS

              Why do football players have great legs?  They train them hard!  There isn’t one exercise that will tax every system in you body like up-hill wind sprints.  Start out slow – begin with short sprints, say 20 -30 yards.  Start out by doing sprints for fifteen minutes, only resting long enough back to your original starting point.  Once that is a breeze begin increasing the distance you are sprinting until you are doing 40-60 yard sprints up hill.  At that point everything will be toned! 

        10.    STANDING CALF RAISE

                If you still fell like you need to do a little more toning for your legs and glutes, take the next step and start doing uphill walking lunges.  Do your lunges walking up hill taking long deep strides for 303-40 yards. 

   That’s it!  Now you have the top ten exercises for your legs and butt.  If, you include these exercises into your routine for 6-to-12 weeks and that still doesn’t do the trick, nothing will.  So get to work!   To have a program constructed that will assist you in reaching your fitness goals contact us today!

Malcolm Tears II

Elite In-Home Personal Trainer

http://www.elite-personaltraining.com

http://www.facebook.com/elite916

http://www.youtube.com/eliteihpt

http://www.twitter.com/eliteihpt916

http://www.myspace.com/elite916

https://blogeliteihpt.wordpress.com

2010 Competition Dates and Ticket Information

 

          First off, I’d like to say thanks to everyone who has been so supportive during my preparation for the upcoming shows.  In order to make sure as many of you get this information as efficiently as possible, I have posted links to each events web site below.   You can find all the information you need to be able to make the appropriate plans so that you are able to attend.  The tickets are very affordable and if you carpool, you can save gas and our environment at the same time!  I highly encourage everyone to go; attending one of these events is an experience you will enjoy and won’t forget! I hope to see you all there!

 

2010 GNC NPC Contra Costa Bodybuilding, Figure, Fitness, and Bikini Championships (NQ)

 

 

2010 GNC NPC California Bodybuilding, Figure, and Bikini Championships (NQ)

 

 

          

Feel free to call or e-mail if you have questions!

Malcolm Tears II

http://www.elite-personaltraining.com

Insider Exclusive! Advanced Training Routine

 

          Here is an inside look at Elite In-Home Personal Trainer Malcolm Tears II current workout routine as he gets ready for the 2010 Contra Costa Classic and the 2010 California State Bodybuilding Classic.  This program should be only be followed by an advanced athlete with years of training under their belt.  If you are not at that level yet or even if you never have aspirations of being a top competitor in your sport, you can take some of this valuable information and apply it to you training and watch as the results begin to show and people start to take notice!  So far, Malcolm has lost 24 pounds and has seven and a half weeks left until he steps on stage at the Contra Costa Classic.  How much more will he lose? Stay tuned to find out.  Until then, DO WORK SON! 

Training 

      Malcolm’s training is done with the intensity knob turned all the way up!  He typically does 12-15 sets per bodypart, 5-15 reps per set.  Each workout lasts no longer than forty five minutes .  The exception is on leg day.  On leg day, Malcolm does 24 total sets in only 75 minutes, doing between eitght and fifteen reps per bodypart!  Calfs and abs are done either at the beginning or end of his workout and he always does eight sets.  The rep range for calfs and abs can vary anywhere from 10 to 100 reps!

Monday : Chest/Calfs

Tuesday: Back/Abs

Wednesday: Legs/Calfs

Thursday: Shoulders/Abs

Friday: Arms/Calfs

Saturday: no weight training

Sunday: no weight training

Cardio

     Malcolm’s cardio routine is as follows.  This routine is followed every day:

  • Cardio session #1 is done before Malcolm’s first meal for 40 minutes walking on the treadmill.
  • Cardio session #2 is done mid-day for 30 minutes walking on the treadmill

Questions?  Send your questions to any of the links below and a response will be returned promptly!

916.503.3255

http://www.elite-personaltraining.com

http://www.facebook.com/elite916

http://www.youtube.com/eliteihpt

http://www.twitter.com/eliteihpt916

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https://blogeliteihpt.wordpress.com

Sneak Peek

 

Malcolm Tears II

Elite In-Home Personal Trainer @ 7 weeks out from 2010 Contra Costa Classic and 8 weeks out from the 2010 Cal State Bodybuilding Championships

 

http://www.elite-personaltraining.com

http://www.facebook.com/elite916

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http://www.twitter.com/eliteihpt916

http://www.myspace.com/elite916

https://blogeliteihpt.wordpress.com

Top Ten Exercises for Your Legs and Butt

Here are the top ten exercises to get your legs and butt in shape for the summer.  Rotate these exercises throughout your routine for the next six -to- twelve weeks and watch your legs shape up fast!

        1.      SQUAT

                  The first thing to consider when performing this exercise is form.  Once your form is correct you can add some weight.  This is a tough exercise.  You must be sure to go down low enough so your knees form a 90 degree angle; come back up making sure not to lock your knees out at the top.  This exercise will work your thighs, hamstrings, and your butt… but only if you go ALL THE WAY DOWN!

        2.     WALKING LUNGES

                These are great for your butt.  They will tighten that line between your butt and the back of your leg (hamstring) and keep your glutes from sagging.  It will also help develop separation between your leg muscles so the natural lines in your legs will show as your fitness level increases giving you that long and lean look!   Be sure to use a full range of motion on this exercise as well.  IMPORTANT TIP: Do not go so low that your knee touches the floor; you could injure yourself that way.  Stop a couple inches above the floor.

       3.     LEG PRESS

               Great for overall leg and glute development.  This exercise is great when done using the drop set technique.  This technique is best performed when accompanied by a personal trainer.  Again always use a full range of motion and be make sure you don’t lock your knee’s our so you don’t risk hyper extending your knee.

      4.   WALL SITS

              This exercise is well known to most…. but they are avoided by most! Why?  THEY BURN!   Start with sets that last 30-seconds and add time from there.  Make sure your knee is at a 90 degree angle and be sure to squeeze all your leg muscles – butt, hams, and quads the whole time!  This is an isometric exercise and is great for strengthening and firming!

        5.    STANDING CALF RAISE

                Can’t forget about the calves!  Calves finish your legs and butt off and give you a more aesthetically pleasing look.  Walking around with legs and a butt to die for but calves that are non-existent only takes away from the hard work you did to get your legs and buns of steel.  Standing calf raises can be done with or without weight no matter where you are in your training.  Try doing three sets of 100 calf raises each and call me the next day.  I bet you’ll see a difference if you do that for six – to – twelve weeks!

   That’s it!  You only get the first five today.  You can have the last five next week.  Get started on these exercises for now and let me know how you do!

Malcolm

Elite In-Home Personal Trainer

http://www.elite-personaltraining.com

http://www.facebook.com/elite916

http://www.youtube.com/eliteihpt

http://www.twitter.com/eliteihpt916

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