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On My Latest Newsletter: VIDEO: How Much Sleep Do You Need? | Heal Back Pain With Exercise | Back BEAST Workout with Sergio | Bison Jalapenos Poppers and more!
http://www.labrada.com/newsletterarchive/lbnl268

Make sure to sign up today to my Newsletter & you also get our FREE 12 Week Lean Body Training/Diet Program as a gift! Sign up now here >>> http://bit.ly/13sZFrS

#bodybuilding #bodybuildingcompetition , #pumped , #shredded , #arms , #shoulders , #back , #huge , #monster , #weights , #weightlifting , #competition , #workingout , #diet , #nutrition , #protein , #supplements , #muscle , #muscular , #active , #built , #toned , #gains , #leanbody , #labradanutrition #gym #fitness #photooftheday #fitness #fatloss #leelabrada  
Our goal at Labrada has always been to educate and inform our customers. We do this by providing free quality articles, videos, and more every week via our newsletter. You'll receive a bi-weekly newsletter full of tips on how to get fit, lose fat, gain muscle and stay motivated.
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People perform cardiovascular exercise or "cardio" for a number of reasons. Cardiovascular exercise refers to any exercise performed repetitively over a period of time with the goal of raising the heart rate and sustaining it at a level where oxygen taken up by the lungs equals the oxygen used by the body.

Cardio provides exercise to the heart and stimulates fat burning. Many trainees use cardio as a means of controlling their weight and more specifically, their body fat levels. Others use cardio to build the health of the heart and the various cardiovascular functions of the body.

Whatever the goal, most trainees will agree that cardiovascular exercise has a place in their exercise regimen. Cardio works synergistically with a good weight-training program to exponentiate the health benefits to your body.

Cardiovascular exercise is also referred to as "aerobic exercise," or "aerobics." Once again, it gets the name "aerobic" from the fact that the oxygen taken up by the body, i.e., the oxygen breathed in through the lungs, equals the oxygen used by the body. In other words, oxygen uptake equals oxygen expenditure during aerobic exercise.

Aerobic exercise was first popularized by joggers and runners, and later, by the aerobic dance craze of the '80's. Aerobic exercise was first touted as a "stand alone exercise," meaning that weight training or any other kind of resistance exercise was unnecessary to derive maximum health benefits.

Over time, however, this theory of aerobics-only has been proven to be less beneficial both in terms of heart health and body composition management. The use of aerobics alone may result in the loss of lean muscle tissue which is crucial to the maintenance of the body's metabolic rate. The indiscriminate use of long bouts of aerobic exercise causes the body to indiscriminately burn both fat and lean muscle tissue.

As I've mentioned in previous tips, the maintenance of lean muscle tissue is essential to sustaining the body's metabolic rate. Simply put, if you lose muscle tissue, you will diminish your metabolic rate.
It is now generally recognized that A COMBINATION of resistance training (weight training) and cardio exercise is the best formula for both heart health and control of body composition. By incorporating resistance training in your program, you have a higher probability of maintaining lean muscle tissue and hence keeping your metabolic rate intact.

With that said, check out my routines here. If you are wondering when to incorporate cardio, you can do it on the off days.
http://www.labrada.com/forum/muscle-building-workouts/
Happy ‪#‎FlexFriday‬.

Best,
Lee

#bodybuilding #bodybuildingcompetition , #pumped , #shredded , #arms , #shoulders , #back , #huge , #monster , #weights , #weightlifting , #competition , #workingout , #diet , #nutrition , #protein , #supplements , #muscle , #muscular , #active , #built , #toned , #gains , #leanbody , #labradanutrition #gym #fitness #photooftheday #fitness #fatloss #leelabrada  
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On My Latest Newsletter: VIDEO: Losing Fat With Protein - The Thermic Effect of Food | The Key to Success is Tracking Your Progress | Bicep Buster Workout http://www.labrada.com/newsletterarchive/lbnl267

Make sure to sign up today to my Newsletter & you also get our FREE 12 Week Lean Body Training/Diet Program as a gift! Sign up now here >>> http://bit.ly/13sZFrS

#bodybuilding #bodybuildingcompetition , #pumped , #shredded , #arms , #shoulders , #back , #huge , #monster , #weights , #weightlifting , #competition , #workingout , #diet , #nutrition , #protein , #supplements , #muscle , #muscular , #active , #built , #toned , #gains , #leanbody , #labradanutrition #gym #fitness #photooftheday #fitness #fatloss #leelabrada 
Our goal at Labrada has always been to educate and inform our customers. We do this by providing free quality articles, videos, and more every week via our newsletter. You'll receive a bi-weekly newsletter full of tips on how to get fit, lose fat, gain muscle and stay motivated.
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On My Latest Newsletter: VIDEO: How David Gonzales Eats For Amazing Abs | Sticking to Your Bodybuilding Program While Traveling | Late Night Protein Crepes: http://www.labrada.com/newsletterarchive/lbnl266

Make sure to sign up today to my Newsletter & you also get our FREE 12 Week Lean Body Training/Diet Program as a gift! Sign up now here >>> http://bit.ly/13sZFrS

#bodybuilding #bodybuildingcompetition , #pumped , #shredded , #arms , #shoulders , #back , #huge , #monster , #weights , #weightlifting , #competition , #workingout , #diet , #nutrition , #protein , #supplements , #muscle , #muscular , #active , #built , #toned , #gains , #leanbody , #labradanutrition #gym #fitness #photooftheday #fitness #fatloss #leelabrada 
Our goal at Labrada has always been to educate and inform our customers. We do this by providing free quality articles, videos, and more every week via our newsletter. You'll receive a bi-weekly newsletter full of tips on how to get fit, lose fat, gain muscle and stay motivated.
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Ways to Measure Progress Part I: Today I want to talk about measuring progress. There are many ways to measure progress and the most obvious form of feedback is the sight of our image in the mirror. Nobody is more familiar with our bodies than we are, obviously. But, we must be careful because this of itself can be a pitfall.

How so? Because we see our bodies on a regular basis, we can become oblivious to the progress that we are actually making. In short, we don't realize how much we are actually improving!
There are psychological factors which are directly tied to the self-image that come into play when we look at ourselves in the mirror. What we see in the mirror and how it measures up to the mental self-image that we have of ourself impacts how we feel about our appearance. Pitfalls: we can either be:

(a) too hard on ourselves, not giving ourselves enough credit for our progress or (b) unrealistic about what we see in the mirror, giving ourselves more credit than we deserve. How can we remain objective?

Another way to get feedback is by soliciting the opinions of those we trust. Now what I would suggest is that you neither go looking for a "yes" man, who will tell you that "you look great" no matter what, nor someone so critical of you that he/she gives you bad progress reports.

Yet another form of feedback is MEASUREMENT. This is my favorite form of feedback because it is unbiased. Measurement techniques include (a) measuring body fat, (b) weighing, (c) using the tape measure, and (d) using photography.

Getting feedback on your progress is essential if you want to keep improving the shape of your body. Most of the time, progress doesn't happen fast enough. I know, we are all impatient and that's why I say that we must learn "to live with progress".

Learning to live with progress means learning to accept the fact that it is only humanly possible to progress only so fast. And for that progress to be satisfying on an ongoing basis, and therefore provide you with motivation, you must measure it.

If you don't measure progress, you won't get satisfaction from your training and dieting efforts, and you'll lose motivation. Using measurement to gauge progress can keep you on course, and headed in the direction of constant physical improvement!

More on this topic next week my friends. 

Note: if you are looking for a new program to gain muscle while losing fat, be sure to download my FREE 12 Week Lean Body Training and Diet program here: http://bit.ly/13sZFrS.

Best!
Lee

#bodybuilding #bodybuildingcompetition , #pumped , #shredded , #arms , #shoulders , #back , #huge , #monster , #weights , #weightlifting , #competition , #workingout , #diet , #nutrition , #protein , #supplements , #muscle , #muscular , #active , #built , #toned , #gains , #leanbody , #labradanutrition #gym #fitness #photooftheday #fitness #fatloss #leelabrada 
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Looks delicious Derek! Keep it up!
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+Labrada Nutrition Thanks Labrada! You know I'll do my best!
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The Power of Positive Affirmations: It's important to keep thoughts positive and to push negative thoughts of insecurity and disbelief out of your mind whenever they occur, replacing them instead with positive, reinforcing thoughts. Here are some examples of positive self-affirmations: "I weigh 180 lbs and have 7% body fat." This could be a positive self-affirmation for an individual weighing 200 lbs. and desiring to lose 20 lbs. of fat.

Notice that the positive self-affirmation is stated in a manner in which the goal is considered "already achieved." Belief is key. If you believe that you have already achieved your goal, your mind will lead your body to ellicit the desired results. Here are some other examples of positive self-affirmations:

"My arms measure 18" cold"
"I weigh 120 lbs and wear a size 6 dress" (female)
"I benchpress 250 lbs for 8 repetitions."

As I mentioned before, it is vital that you avoid negatives. It is even more vital that you avoid negatives when establishing your positive self-affirmations. For instance, instead of saying, "I will not eat junk foods," you should say, "I eat only lean foods." See the difference? Now let's move on to the subject of when you should use these positive self-affirmations. The most effective times to use your positive self-affirmations are, without a doubt, upon awakening in the morning and before retiring in the evening.

Upon awakening in the morning, your mind is still in a sort of "twilight zone" between consciousness and sub-consciousness, and until it is fully awake, is very receptive to thoughts.

It is at this time that you should repeat your positive self-affirmations at least 10-15 times. By the way, this is one of the reasons that I refuse to read a newspaper or turn on the news first thing in the morning. I realize that my mind is like a sponge at this time of day, ready to absorb and internalize thoughts, and I won't have any part of allowing negative material into my mind.

Before retiring in the evening is the next best time to repeat your positive self-affirmations. Repeating your positive self-affirmations and visualizing what you want as you fall asleep is a powerful way to program your subconscious mind to work throughout the night. To borrow from biblical scripture, "As you sow, so shall you reap."
In other words, as you think, so shall you be.

Try this technique of positive self-affirmations for at least 30 days and see if it doesn't start working on your mindset and strengthening and accomplishing your will to accomplish your goals. Try it with your physique goals. I am very confident that it will make a difference for you. If it works for you, and you are motivated to, I would encourage you to take it one step further and apply it to other aspects of your life. Practice keeping your thoughts positive. Guard your thoughts because they will beget real results in your life. Try these powerful life-changing techniques that I have mentioned here and let me know how they're working for you.

Note: Need a new program? Make sure to sign up to my Free Weekly Newsletter today & you also get my FREE 12 Week Lean Body Training/Diet Program as a gift! Sign up here >>> http://bit.ly/13sZFrS
Best!
Lee

#bodybuilding #bodybuildingcompetition , #pumped , #shredded , #arms , #shoulders , #back , #huge , #monster , #weights , #weightlifting , #competition , #workingout , #diet , #nutrition , #protein , #supplements , #muscle , #muscular , #active , #built , #toned , #gains , #leanbody , #labradanutrition #gym #fitness #photooftheday #fitness #fatloss #leelabrada  
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Thanks for taking the time to write this important mesage! 
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Remember that your body is a living organism and as such will have cycles where it is "up" and cycles where it is "down." In other words, physique development progress is seldom a linear event. Use variety in your workouts whenever you hit a plateau in order to keep progressing. What are some techniques that you use in order to introduce variety in your workouts? Share your best tip for everyone else's benefit! Best! Lee 

Note: Need new workouts? If you are looking for a good diet & workout program, be sure to get the FREE program that thousands are using to gain muscle while losing fat in 12 weeks! => http://www.bodybuilding.com/fun/lee-labrada-12-week-lean-body-trainer.html

#tbt #throwbackthursday #bodybuilding #bodybuildingcompetition , #pumped , #shredded , #arms , #shoulders , #back , #huge , #monster , #weights , #weightlifting , #competition , #workingout , #diet , #nutrition , #protein , #supplements , #muscle , #muscular , #active , #built , #toned , #gains , #leanbody , #labradanutrition #gym #fitness #photooftheday #fitness #fatloss #leelabrada 
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Here is some ‪#‎MondayMotivation‬ to get the week started on the right path. For more inspirational images like these ones be sure to visit my motivational images page here: http://www.labrada.com/inspirational/ and be sure to sign up to my newsletter in which I sent new images every week! Sign up to my Newsletter here >> http://bit.ly/13sZFrS

#bodybuilding #bodybuildingcompetition , #pumped , #shredded , #arms , #shoulders , #back , #huge , #monster , #weights , #weightlifting , #competition , #workingout , #diet , #nutrition , #protein , #supplements , #muscle , #muscular , #active , #built , #toned , #gains , #leanbody , #labradanutrition #gym #fitness #photooftheday #fitness #fatloss #leelabrada 
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Here is some ‪#‎MondayMotivation‬ to get the week started on the right path. For more inspirational images like these ones be sure to visit my motivational images page here: http://www.labrada.com/inspirational/ and be sure to sign up to my newsletter in which I sent new images every week! Sign up to my Newsletter here >> http://bit.ly/13sZFrS

Best,
Lee

#bodybuilding #bodybuildingcompetition , #pumped , #shredded , #arms , #shoulders , #back , #huge , #monster , #weights , #weightlifting , #competition , #workingout , #diet , #nutrition , #protein , #supplements , #muscle , #muscular , #active , #built , #toned , #gains , #leanbody , #labradanutrition #gym #fitness #photooftheday #fitness #fatloss #leelabrada 
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