TonySthetics Fitness (2024)

10/03/2017

Importance of Water
It's crazy to me how many people I see drink little to no water. The first thing I'd recommend to anyone who's starting out on their fitness journey is to increase their water intake. So if you used to drink about 2 bottles of water, start drinking 3 bottles of water a day. Then after consistently doing that, increase to 4 bottles and etc.
Some quick benefits:
* Boosts immune system
* Prevents cramps
* Flushes out toxins
* Increases energy
* Satiates appetite (most times when you get that hunger feeling, it just might just be that you're dehydrated)
I used to only drink about 2 cups of water a day and then started increasing my intake and now I drink about a gallon a day. Things I've noticed with myself is increase in energy and my skins smoother. I used to get headaches all the time but not anymore.
Especially if you're in a high intensity sport, it's vital to be consuming lots of water before, during and after workouts or games.

02/03/2017

How to increase an extra 5-10 lbs in any of your heavy lifts. 👆
Its called firing up your central nervous system and what that means is tightening and calling upon all your muscles.
Let's look at bench press for example. Powerlifters have this term called leg and hip drive and you may be wondering, what do my legs have to do with bench press?
I want to you do this; squeeze something in your hand as hard as possible but keeping the rest of your body relaxed. Now repeat it but now tense up your whole body along with your grip. Did you notice an increase in strength? Of course you did.
This same thing goes with performing a bench press or any other compound lift. When you have your feet grounded in like your trying to break the floor and you flex your glutes, core, legs, grip the bar as hard as you can , You will be able to move heavier weight, enhance muscular adaptation, and increase power!
This technique is most effective during low rep heavy sets but not so much with high reps.
TAG someone who needs to know this and let me know if this helped you in any way! 📚

25/02/2017

Back Squat VS. Front Squat
Which one should I do?
Do the one you're not doing!
So what I mean by this is, if you've been doing back squats for some time already, start incorporating front squats into your training routine. Each exercise provide different stimulus and target more muscles than others.
If you're someone who only does back squats, doing front squats will carry over to your back squat and vice versa. It's always best to switch it up so you don't get caught up in a plateau.
Both of them are great and should be implemented in most training routines for optimal strength and performance.
Those who have poor ankle mobility, performing the front squat while keeping good barbell alignment may be difficult so I'd recommend sticking with back squat for a while and working on your ankle mobility as well.
And for those who are dealing with lower back pain, I'd recommend to do front squats while your still in the healing process because as you can see in the photo, the load of the weight is minimal on the back and allows for you to be more in a upright position.

21/02/2017

In the past decades, obesity and diabetes has exploded tremendously. From beginning of humanity to 1966, obesity wasn't a problem like it is today. More than one-third (36.5%) of Adults have obesity today and about 70% of Adults are considered to be overwight(1,2). And it's up there as one of the leading causes of death! Now when we rewind back to the time period of 1977 when the USDA changed it's public health advice (3). They recommended that Americans increase their consumption of fruits, vegetables, and whole grains and decrease the consumption of foods that contained fat. This is also when the food pyramid arised and had carbohydrates at the top priority to be the main source of consumption and fats were demonized (4). Can you see where I'm going with this? Is it just a coincidence that when the US Senate Select Comitte made these guidelines that obesity and diabetes just happened to explode the same time? Also, type 2 diabetes used to be called "mature onset diabetes" because only adults got it. But now children are getting it so they had to change the name. Schools had to follow this. The percentage of children with obesity has more than tripled since the 1970's (5)! This all rotates back to the recommendation that the USDA had made.
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Click the link in the description to read more ⬆️⬆️⬆️

Also what are your guys thoughts, I'd like to hear your perspectives ⬇️⬇️⬇️

31/01/2017

Importance of Phasing your Workouts 🙏
A common question I get is, "what's the best way to build muscle?"
My answer is always, "whatever your not doing right now"
What I mean by that is that if you're currently doing workouts that consist of high reps and low weight then I would recommend you to do low reps and heavier weight.
This is what you call phasing your workouts. For a couple weeks you'll be focusing on strength training and another week will be on hypertrophy. The reason for this is because, our bodies are adapting machines.
If you're in the mindset of high reps as the only way to build muscle then you need to listen to this.
If all you do is hypertrophy training, your missing out on other benefits that you can get from strength training or any other type of training. The body will get used to whatever training your doing after about a 3-4 weeks. Then that's when most people will hit a plateau and won't progress because your body has adapted to that signal. So when you introduce a new way of training, your body responds to it and then will have to adapt to that.
So what this means is that, don't be afraid to change up your reps/sets or intensity or do a different exercise.
As of right now I'm training in a hypertrophy phase where I'm focusing on getting a good pump. It consists of 8-12 reps, 3-4 sets per exercise and with little rest in between sets. Before I was in a strength phase doing 1-4 reps, 5-6 sets, and longer rest periods and mainly compound movements.
This will keep your body adapting to build muscle and keep you progressing in your fitness journey 👍🏼

24/01/2017

Are Deep Squats bad for your knees? 🤔
One of the common squat myths is that if you squat anywhere below 90 degrees, it'll lead to injury. This myth originated all the way back in the 1950's when a man named Dr. Karl Klein wanted to find the reason of why so many football players were getting knee injuries. He stated that deep squatting stretched out the ligaments of the knees and claimed that it compromises the stability of the knee and leads them to injury. So he recommended only squats down to parallel. Then after that, deep squats were demonized by everyone.
Individuals eventually disagreed with Klein and proved him wrong. With the advancement in technology and biomechanics, researchers have learned that at the bottom of a deep squat, it causes little stress on the ligaments in our knees.
A research study that compared knee stability among powerlifters, basketball players, and runners. After a heavy squat workout, the powerlifters actually had more stable knees than the basketball players and runners. Another research showed that weightlifters and powerlifters had knee ligaments that were less taxed than someone who has never squatted before. This is showing that squatting deep may actually protect your knees by increasing its stability.
So as you can see, squatting deep won't cause injury or hurt you in any way. But of course there is still chance of injury if you're technique in the squat is off. My advice, work on your form and progress yourself in squatting deeper. Don't immediately go ass to grass when you were just squatting at 90 degrees a day ago.

Source
Horschig, Dr. Aaron, and Dr. Kevin Sonthana. "Squat Myths." Squat University. Squat University, 22 Jan. 2016. Web. 23 Jan. 2017.

20/01/2017

How many grams of protein should you consume daily? 🤔
Lots of advertising from supplement companies and bodybuilders like "you need 2-3 grams of protein per lbs to build muscle" 🤦‍♂️but is that really true? No it's not; 2-3 grams of protein is way to excessive and unless you're a bodybuilder then you don't need that much!!
According to multiple studies, they found that .6 to .8 grams per pound of body weight maximizes protein synthesis (1,2,3). This is enough protein for the average gym goer to optimally build muscle. Having to take 2-3g is a misconception for best results of building muscle and if you eat more than your body requires, it will just be converted into sugar, then to fat. I used to take to take 300g of protein a day. When you think about it, it's actually really hard to get in that much protein eating Whole Foods. Which is why most supplement companies promote 2-3 grams of protein because they know in order to reach that amount, you have to buy THEIR supplements. It's definitely smart marketing. Eating too much protein can not only just be stored as body fat but also increase chance of inflammation and now new studies are showing increase Cancer Risk. 📈
Most likely you're already getting enough protein for the day from your regular meals, so ditch the supplements for a month and watch NOTHING will change. The only thing that will change is more money in your pocket; not having to spend 100's of dollars on protein powders and protein bars and all that processed junk. In fact, protein bars and powders are usually the most PROCESSED and ARTIFICIAL things you can buy. What you can do instead is get your nutrition down and put that money into buying Whole Foods.
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Research Study
1. Http://www.ncbi.nlm.nih.gov/pubmed/23107527
2. http://www.ncbi.nlm.nih.gov/pubmed/11023001
3. http://www.ncbi.nlm.nh.gov/pubmed/8700446

17/01/2017

When you make your main goal of wanting to lose weight or hit a new PR or build muscle or get in shape, these are all short term goals and won't help motivate you in life long health and fitness.
If your goal is to get shredded as f**k and you eat certain foods and restrict yourself from other foods just because you know you have to eat this way to get shredded. This way of thinking doesn't last very long. What ends up happening is you reach this goal and you stop eating healthy and stop working out because you got to your "end goal" and then you're like now what? Then a month later your back where you started.
It sucks to see these big fitness enthusiasts promote "30 days and get shredded" programs and people believe in them. Some do get shredded but majority of them, how many continue this health and fitness journey for more than 3 months. And not to mention most of their workouts revolve around intense cardio or resistance training. Its constantly a GRIND GRIND GRIND type of training for 30 days. When in reality, how long can you maintain doing that. Can you do that same type of training until your 70? Probably not.
Fitness isn't all about intense training and the Grind. It's about constant life long journey of improving ones health and mind.
When you exercise because you love your yourself and you want to keep it healthy and when you eat healthy foods because you know that your body wants nutrient dense foods. When you finally realize and understand this, you will be able to live a healthier life and the aesthetics will just come naturally.

08/01/2017

If you're always busy and always surrounded by junk food or processed food and find yourself that it's hard to eat healthy, THEN I recommend you meal prep! Make them all on one day and now you have no excuse for this New Year why you can't start eating healthy. If you're too lazy to do it then you don't really want to reach your goals that bad 😤
Let me know down in the comments what's your favorite meal! ⤵️

17/11/2016

Tips On Fat Loss 🔍
I see a lot of people who will hop on the treadmill and be on there foreverrrrrrrr and will fatigue themselves and then realize to lose fat they're gonna have to keep running a lot. Then they decide to give up because it's way too hard!
The best way to burn fat is definitely not long distance running; it's lifting weights. 🏋🏻Studies have shown that cardio burns more calories but these are short term studies. But when you look at long term, lifting weights is far more superior 📈 because cardio builds little muscle (may cause loss in muscle) but when weight training done correctly, it builds more muscle and burn more calories at rest. Best movements for maximum muscle gain and fat loss are:
Squat
Deadlift
Bench Press
Overhead Press
Farmer walks
But there is a place for cardio so if you do enjoy running, stop doing hours of jogging, instead do short sprints where you run your fastest with short rests between for 15 minutes.
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It's best you incorporate both but weight training should be your foundation and cardio has other benefits than calorie burning and could be done sometimes a week
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DM me if you need help with exercise and nutrition programming! 🤘🏻

15/11/2016

Steak, Quinoa, and Bell Pepper for Dinner 🍴
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Stop ✋ eating McDonalds, buying ramen noodles, eating junk food, buying pizza, no more of that unhealthy s**t! I was able to make a good, tasty meal that's nutritious. If you really want to start taking care of your health and reaching your fitness goals, you gotta start eating healthy. None of that IIFYM bulls**t, no exceptions. Period. 😤

13/11/2016

Does lifting weights stunt your growth or effect your growth plates as a teen? 🤔
I've heard this myth countless times and when I ask them how? 🙄 yet They have no evidence to back it up and just say "oh its because if you have a lot of weight on you it will just make you stop growing". Complete B.S. There is some truth in this though. If you lift with improper form, it can lead to an injury which can effect your growth. Also if you only lift heavy all the time, it could put some stress on your joints but that's why you don't always lift heavy for any more than at least 4 weeks. With this being said, if you're looking to get into weight lifting, powerlifting or bodybuilding, go right ahead but learn proper technique in all your movements and don't stay too long in a strength phase.💪
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Studies 📚
1. https://www.ncbi.nlm.nih.gov/pubmed/17119361
2. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3445252/
3. https://sites.psu.edu/siowfa15/2015/10/14/does-lifting-weights-stunt-growth/

11/11/2016

Stop this IIFYM B.S. (If It Fits Your Macros) ✋
Sure you can eat like s**t while building muscle all you want but don't promote that this is a good "diet" to follow. You can build muscle following it, but when you look at long term, all that junk food, Red Bull's, McDonalds, soda that you had will eventually bite you in your ass. Just because your pop tart says it has 35g of carbs, that doesn't mean its right for you! Diversify the food you eat from healthy Whole Foods!
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Change your eating diets and get on check with a proper nutrition and exercise. DM me and I'll help you out! 🤘🏻

08/11/2016

Full Body or body part split workout? 🤔
There are so many guys I see do split workouts 🙄and use machine and never touch a barbell because they see a pro bodybuilder doing it and they think that if they replicate it, they will get like them. But what they don't know is what the bodybuilder did in the beginning. When you first start out, it should be developing your foundation which is compound movements like:
Squat
Deadlift
Bench Press
Overhead Press
Barbell rows
Farmer walks
Focus on strength workouts with these movements and mastering them like a skill. You will see much more strength and muscle gains first starting out.
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Full body workout is better too because it allows more frequency which is key 🔑 to building the most muscle.
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If you like the hat Check out !They're a fitness apparel and got some dope clothing PLUS you can get 15%. Use code GAL15 at checkout! 🤘

06/11/2016

Squat Depth 🏋🏻
How low should you go down on a squat? Anyone who squats should be going down into a full range of motion or at least below parallel (where the hip bone is below knees). I see a lot of guys who will do a quarter squat and believe that going any lower, will cause pain in the knee. But really you are setting up yourself for knee pain and you aren't getting max potential for muscle. The Reason why others think squatting below parallel is bad for your knees because when they do it they:
1. Bend their knees first
2. Know that to go lower they will have to reduce the amount of weight on the bar
3. Don't have proper technique
4. Are ignorant in learning new things
5. Or you don't have the capability to perform in that range of motion.
If you're anyone within 1-4 you gotta stop ✋ being like that and start doing it right
But if you don't have the capability, I suggest that every gym day that you go to squat, go lower than last time you squatted. If you used to only squat 90 degrees, don't just go straight ass to grass. Ease your way into it. Once you start squatting with full range of motion 👍🏼, you will be able to activate your glutes and hamstrings for the best bang for your buck. 💪🏼
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Comment your thoughts! 👇🏻

04/11/2016

How many grams of protein should you consume daily? 🤔
Lots of false advertising from supplement companies like "you need 2-3 grams of protein per lbs to build muscle" 🙄 but is that really true? No it's not; 2-3 grams of protein is way to excessive and more than you really need. According to a research by The McMaster University found that .6 to .8 grams per pound of body weight maximizes protein synthesis. This is enough protein for an average person who goes to the gym to optimally build muscle. Having to take 2-3g is a misconception for best results of building muscle and if you eat more than your body requires, it will just be converted into sugar, then to fat. I used to think that I need to have 250g of protein a day but thanks to , these guys have done a great job of explaining the truth. You are probably already getting enough protein for the day from your regular meals, so take it easy on the supplements.
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Research Study
Http://www.ncbi.nlm.nih.gov/pubmed/23107527

04/11/2016

Don't let the doubters shut you down, instead use that as your motivation to PROVE THEM WRONG. When you hear a negative comment, remember it and challenge it. 🤘🏻

03/11/2016

How to perform the Bench Press 💥
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The bench press is actually one of the most complex exercises but there are too many guys I see at the gym who overlook benching with good form and just slap on 2 plates and then they have their shoulders all shrugged up forward to the bar and legs up in the air to "activate core" and then to top it off the bar doesn't even go down to at least half way, they barely bend their elbows. It's sad to see that because they are setting themselves up for injury and are minimizing their muscle gains. 💯
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First set aside your ego and get into the mindset of wanting to learn to bench with adequate form not "oh lets put 2 plates" so then people won't see that I'm weak. Learning the technique with practice will set you up for lifting heavier in the future and won't get set back from an injury. 👎🏻
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There's no such thing as a perfect form, everyone's body is different. I don't have the best form but I am still working on it and almost getting there. Check out link in bio where he goes into details on his website of performing the bench press. 💪🏼

01/11/2016

How bad do you want to reach your goals?
You can either work hard now, have fun and party later OR party and have fun now but work for the rest of your life? I already made my choice how bout' you? 🤔

31/10/2016

Meal Prep Sunday ! 🤘🏻 Probably my favorite part of the week. Comment your meal prep for the week!
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Ingredients:
Chicken Breast
Mixed Vegetables
Brown Rice
Extra Virgin Oil
Salt & Pepper
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Macros per meal:
Protein- 35g
Carbs-45g
Fat-20g

29/10/2016

Love this quote from Gary 🔮
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Stay focused on your goals and don't look back at the people who doubt you. KEEP MOVING FORWARD!

TonySthetics Fitness

10/03/2017

02/03/2017

25/02/2017

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17/11/2016

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