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Under Ten Fitness Talk Show

Health and fitness that matters to you. Breaking down specific topics and discussing workout programs. Hear interviews with doctors, dietitians, athletes, trainers, coaches and more. Finding real workouts and information without the gimmicks. Find the show online and on social media: Email: drew@undertenfitness.com Twitter: @undertenfitness Facebook: undertenfitness Instagram: undertenfitness And as always remember – Stay Motivated! Drew Smith
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Now displaying: April, 2018
Apr 15, 2018

Plateau what to do when you stop losing weight?

It’s been 4 weeks and we have lost 5 pounds but the weight loss has stopped.

This was expected and now we need to recalculate our Basal Metabolic Rate (BMR).

To do this we use this online calculator:

http://www.myfitnesspal.com/tools/bmr-calculator

The numbers we need are:

  • Current weight minus 5 pounds
  • Height
  • Age
  • Sex

Simply enter these numbers in the calculator and it will give you your daily calorie intake goal.

Brittany is now at 1374 calories a day

Drew is at 1787 a day

 

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

Apr 13, 2018

Burst Cardio Rows Back and Legs Workout of the Week

Warmup-

Spinal Flexion

Ankle Tilts

Hip Tilts

Over Head Squats

 

ERG Rowing Machine 10 minutes – Burst every 2 minutes row as fast as possible for 15 seconds.

 

Seated Rowing Machine – 3 Sets 8 Reps 100 lbs

Lat Pull Down – 3 Sets 8 Reps 100 lbs

Leg Press – 3 Sets 10 Reps 180 lbs

 

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

Apr 7, 2018

We talk about our current weight loss and gym schedule.

Apr 3, 2018

Ultimate Chest Day Workout of the Week 4-2-18

Bench Press – 5 sets 5 reps – 165 lbs.

Wide grip Bench Press – 8 reps 5 sets – 165 lbs.

Close grip Bench Press – 8 reps 3 sets – 95 lbs.

Seated Bench Press with Machine – 30lbs.

*note* This machine lets you press each arm independent of the other. I would do a static hold with one arm while pressing with the other. I would do a full rep and stop when I had the pressing arm about one inch higher than the holding arm. I would then move the holding arm into a bench press and stop the other for a static hold. I would alternate this until I was fully extended and take a rest break.

You could also do this with a dumbbell bench press by lying on the bench with a dumbbell in each hand. Starting with the left arm you do a full rep and press up one inch and hold your left arm in a static position. Then do a rep with you right arm and finish an inch above your left arm and hold. You will continue to alternate with each arm until you are fully extended.

This movement is great for muscle building and time under tension. As you continuing to press with one arm you never get the slightest break as you’re always under load. It will start to burn pretty quick so I would suggest using a little less weight than you’re used to.

Hanging leg lifts – 5 sets 5 reps.

Pull ups -  5 sets 2-3reps.

Email: drew@undertenfitness.com
Twitter: @undertenfitness
Facebook: undertenfitness
Instagram: undertenfitness

And as always remember – Stay Motivated!

Drew Smith

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