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Kevin doing a 1x6 bench press to finish off his #junebcc workouts. Concentric 2 seconds followed by a 4 second eccentric lower.

#junebcc

"The shame about body building is that it's wasted on body builders." -Arthur Jones

#buildmuscle #fat loss #body composition #JuneBCC #muscles #fitnes #exercise #strength training

Fruit, veggies, protein. Simple but oh so satisfying #junebcc

#junebcc

Making it a habit!

Alright guys, I am almost through the body comp challenge and feeling pretty good. It was a challenge at the beginning to really figure out what I could eat in a day but now, I really have a good grasp on how my body feels after 1700 calories in a day. I have been able to say "no, you do not need to look in the fridge for the 1000th time, you are not hungry, your bored. Go do something."

I have tried to occupy my down time by keeping my hands and mind busy. Let Discover Strength train your body but YOU have to train your mind to not give in. You will not starve if you don't have that last hand-full of M&Ms.

Training your mind will help you in the long run to keep this a habit in your life.

You will have days where you over eat. DONT MAKE IT A HABIT and truly listen to how your body feels after that.

Like I said in the first post about the Body Comp Challenge. Do NOT deprive yourself from the things you enjoy: candy, french fries, or even a beer for that matter. But track them. And know, that they will not fill you up and you will most likely want something in addition to this treat.

Don't get down on your self if you go over a couple days. Just make the decision you are going to do better tomorrow and DO IT.

"Never stop improving"

#JuneBCC #bodycomposition #willpower #neverstopimproving

Accentuate the Negative

When we lift a weight we are performing a concentric muscle contraction or "positive" work and when we lower the resistance we are performing an eccentric contraction also known as "negative" work. For the past 8 years, we at Discover Strength have focused extensively on emphasizing the importance of "negative" work. A brand new book, The Body Fat Breakthrough" written by Ellington Darden Ph.D. and a recently published scientific journal article authored by a collaboration of US and South American scientists, "Eccentric Exercise in Rehabilitation: Safety, Feasibility, and Application" have collectively shed tremendous light on the importance of emphasizing the eccentric contraction or the "negative" phase repetition and reinvigorated my personal passion for performing this style of exercise. This new research has surprised even me about the benefits of accentuating the "negative.

According to these researchers, "negative" work may be the most important mode of exercise to reduce body fat, reverse frailty in the elderly, combat diabetes, rehab following ACL surgery, and improve fitness in both cardiopulmonary and cancer patients.

Noteworthy is that although more and more research is continually published about the importance of "negative" work for optimizing fitness and a myriad of health measures, the vast majority of exercisers appear to be engaged in styles of exercise that actually avoid negative work all together. It's not an overstatement to say that the vast majority of dedicated exercisers actually miss out on the most valuable part of exercise.

For the best results from your exercise, accentuate the negative.

#negative only #strength training #HITtraining #JuneBCC #evidencebased #strength #buildmuscle #losefat #bodycompisition

"Long Lean Muscles". This catch phrase has been so apparent in the #fitness industry in the past 10 years. Let's discuss the reality of the muscle. Women are concerned that when they strength train they will get too bulky. What causes bulk? When you have LONG muscle bellies (the actual muscle) and short tendon attachments. Why? Because when the muscle has a further distance to contract it has the ability to look extremely bulky. For example our friend Arnold Schwarzenegger (pictured above). The female in the picture right next to him could do his exact workout for the the exact amount of time and she would never be able to build muscle like he does. Frankly, women do not have the genetic predisposition to have long muscle bellies like Arnold or any male for that matter (unless you are taking additional drug. Don't do that. It's not good for you). You actually have no control over how big your muscle bellies are at all. This is completely reliant on genetics. Genetically women do not have the muscle bellies nor the testosterone levels to build muscle the way males do. The best thing for women to do for cardiovascular health, bone health, metabolic increases and muscle strength is to strength train. So, the next time someone says, "big stretch so we get those long lean muscles", you can say "actually I have no control over that but I will increase my lean muscle mass by strength training and set a caloric deficit to have my muscles appear longer and leaner."