Build a Body Like Chris Hemsworth

Chris Hemsworth, besides being known for his role as Thor, is now gaining more attention for his action star role in Netflix’s latest movie – Extraction. As was the case with his role as Thor, Hemsworth’s physique is on full display in Extraction which has caused guys to seek out the secrets getting a body like Hemsworth. In this article I’m going to walk through a strategy on how I would coach you if you requested to build a body like Chris Hemsworth.

Building a body like Chris Hemsworth starts with knowing where you’re starting from right now. If you’re 50 lbs overweight – your strategy will be much different than if you’re super skinny and need to pack on muscle. When it comes to transforming your body – it’s not enough to know the destination. You need to get crystal clear on the starting point so that you can have an effective game plan to reach your goal. Looking good naked starts with being crystal clear on where you are today.

WHAT’S YOUR STARTING POINT?

Getting a body like Chris Hemsworth begins with an assessment of your current body. Are you overweight ? Super skinny with low muscle mass? Or maybe a combination of the two?

Hemsworth keeps his body fat around 10-12% which allows him to build muscle and keep a chiseled physique. If you’re currently higher than 15% body fat I’d strongly recommend focusing on leaning down first. Getting lean allows for more insulin sensitivity – which basically means your body can shuttle nutrients to where they need to be more efficiently. This results in an easier time with building muscle. Plus, when you’re leaner you look bigger which adds to the aesthetics Losing fat should be the first step for anyone who’s over 15-20% bodyfat. A rapid fat loss plan to kick things off may be the right move in some cases too.

My client Josh went from 25% bodyfat down to 8% bodyfat in 6 months

If you’re super skinny and need to add muscle – your clear focus is packing on size. This doesn’t mean jamming loads of calories into your mouth which ultimately leads to tons of fat gain along with a little muscle. You still need to be calculated with training and nutrition to add muscle. However you will be eating more than someone who needs to lose fat. Keep mind building muscle takes time – usually much longer than losing fat. However, you’re at a huge advantage with being lean already. Small amounts of new muscle will make a drastic difference to your physique.

Chris wanted to pack on muscle without getting fat – I’d say he nailed it.

If you’re “skinny-fat” – you’ll want to jump into what’s called a “re-comp” (losing fat and gaining muscle at the same time). This is definitely a more detailed process than focusing on either fat loss or muscle gain. You’ll rotate periods of burning fat with periods of focusing on muscle. A re-comp is the most enjoyable approach when it comes to body transformation – you get to eat more and see progress on both muscle and fat loss which leads to more motivation.

Bill wanted to lose belly-fat and build muscle in all the right spots. He nailed his recomp

MINDSET FOR SUCCESS

No matter where you’re starting from, the importance of mindset can’t be overstated. If you go into a body transformation expecting overnight results – be prepared for disappointment. Creating a body like Chris Hemsworth will take some time. It’s not that it’s impossible, but it will take work.

That being said, its also very important to use Hemsworth’s physique for inspiration not comparison. Comparing your genetic body to someone else’s genetic make-up is a slippery slope. There are certain things that are truly God-given. For example – you might have abs but they look different than someone else’s. That’s genetics at play. You might not build muscle as fast as your friend Mike who trains at the same gym. That’s simply genetics. Don’t allow comparison to steal your thunder. Instead use others’ success as inspiration to achieve your ultimate best. Being inspired gives you fuel. Comparison drains your tank.

Now let’s recap for a minute. You know where you’re starting from, you’re committed to the long-term process, and you’re inspired (not comparing) by a Hemsworth type of physique. What else can you do to stay mentally focused?

The final step is to get into character. It’s fitting that we’re talking about a celebrity physique like Chris Hemsworth’s because when you mentally get into character it can make a world of a difference. Getting into character is when you start to think and operate like the person you want to become. If you start making decisions based around what the future version of you would do – you’ll start to choose things that help you reach your goals. Many people are stuck in their current ways and mindset which leads to massive struggle. When you literally commit to acting like the jacked, ripped and muscular version of yourself you’ll start choosing the foods, workouts and habits that help you get to those goals.

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BEING LEAN IS TOP PRIORITY

We’ll get to the muscle side in a bit, but I can’t stress enough how important it is to be around 12-15% bodyfat. This is where you’ll look way more impressive – even if you don’t carry loads of muscle mass. Being leaner allows definition to shine through which makes you look much bigger than you really are. I’ve worked with guys who lose 30 lbs and they look 20 lbs bigger afterwards simply because they have more definition.

Unless you’re already super lean – your top priority should be reducing body-fat. Let’s walk through some straightforward strategies on how to get started with fat loss. Keep in mind that initially you probably won’t see dramatic changes in the mirror, but if you give it time you’ll start to notice results happening faster and faster. Fat loss is like compound interest. It starts slow but starts to move rapidly as things pick up steam.

LOSE FAT LIKE CHRIS HEMSWORTH

Actors like Chris don’t stay super lean year round. They allow their body-fat to go up when they aren’t filming. However, they usually don’t allow themselves to get out of control. For guys I work with I suggest staying around 15-17% body-fat year round and then chiseling down to 10-12% for the summer. This can be harder for some guys than others. It’s why I want to map out a few key points that will empower you to get lean and stay lean for life.

First, if you’re interested in learning more about exactly how to lose body – fat – here’s a video that breaks it down in depth:

You might not be sure what your body fat percentage is currently. It can be hard to figure out by just looking in the mirror – so here’s a visual breakdown of body fat percentages. These aren’t perfect but they’re close enough to give you a starting point.

If you’re above 15% body-fat you should strongly consider leaning down first before focusing exclusively on building muscle. This is precisely what I help our clients achieve inside my Novak Method Coaching System. Your focus should be simple and centered around 4 main areas: mindset (we covered that piece), movement, muscle and macros. Lets dive into a few key points that will help you lose fat consistently.

Addressing movement is relatively simple. Most of us live pretty sedentary lives. We sit all day in the car, at the office, on the couch and at the dinner table. Our bodies just don’t burn that many calories so it’s easy to overeat (especially with food being around us constantly). When we get intentional about our daily activity – fat loss starts to happen quickly. The fastest way to get intentional is to start tracking your daily steps. Find your daily average and start adding 2,000 to that goal. This usually means targeting around 8-12k steps per day. When actors, like Chris Hemsworth, start prepping for movie roles they immediately start doing more cardio (walking, HIIT, cycling, etc.) to start adding more caloric burn to their day. Handle your movement and you’ll be well on your way to losing more fat and building a Action Star physique.

Along with movement being low hanging fruit for fat loss – the second area (and more challenging one for most) is Macros. The food you put in your mouth is the ultimate judge and jury when it comes to fat loss results. It’s much easier to out-eat a training regimen than it is to out-train a poor diet. Ripped and muscular actors like Chris Hemsworth have their nutrition dialed in – especially when prepping for a movie role.

Where you start with your diet depends a lot on your nutrition history, but there are a few things that make sense when attempting an impressive transformation. First up is knowing the amount and types of food you’re eating. If you’ve never tracked calories and macronutrients before – I highly suggest starting. You won’t have to track forever, but tracking for a few months gives you clear picture of your nutrition habits. Plus, it gives you the freedom to eat a variety of foods and create healthy versions of things like pizza, burgers and french fries.

To make things super simple for fat loss eating – track your calories and hit your protein goal. I’d be willing to bet quite a bit of money that guys like Chris Hemsworth do a really good job of managing their calories and hitting their protein targets on a consistent basis. For protein – targeting .75-1g per pound of lean body mass is a good place to start. Calories depend heavily on the person. For fat loss I’d suggest somewhere between 10-12x your bodyweight, but if you have more weight to lose these numbers might change. Building muscle will require more calories – usually between 14-15x your bodyweight. Once again, calories are highly individual so you’ll need to test things out and see what your body responds best to.

MUSCLE

Chris Hemsworth and many other action movie stars carry an above average amount of muscle mass. However, this level of muscle isn’t unattainable by any means. We’re not talking about high level, juiced out bodybuilders here. We’re also not talking about guys like The Rock who are not only hard-working genetic freaks, but who also dabble with performance enhancing drugs. In fact, I know many all-natural guys who have built a lot more muscle than Hollywood action stars. I’ve also been around guys who look huge on camera but in real life they aren’t massive. They just look bigger because they have lower body fat – which enhances definition.

You’ll need to build muscle to have an Action Star Physique, but you won’t need to take all sorts of drugs to get there. What you’ll want to focus on is building a streamlined physique that has an emphases on the V-Shape – wide shoulders and back, tight waist and enough leg development to balance things out.

This is, of course, easier said than done. However, most guys who want to build muscle start doing insane workout routines that are way too high in volume and exercise variety. They do tons of machine and cable work when they should be focused getting strong and developing thicker, stronger muscle.

The best bet is to focus on the basic compound movements. Bench press, pull-ups, rows, shoulder press, core work, deadlifts and squats should make up 80-90% of your training. Throw in some extra shoulder and arm work and you’re golden. As you gain experience you can add some conditioning work to sculpt an even more athletic-looking physique. After all, guys like Chris Hemsworth don’t just look impressive. They can use their bodies for stunts and athletic endeavors too.

When structuring a muscle building plan it’s important to give your body enough time to adapt to different stimulus. Don’t change things up constantly. All that “muscle confusion” crap is total bogus. Instead, stay consistent for 3-4 weeks and then change things up if needed. You can always add in challenges or quick conditioning pieces to spice things up. After 3-4 weeks you can change rep schemes, set totals, and even mix and match some compound movements.

Here’s an article I wrote on 5 Things You Aren’t Currently Doing to Build More Muscle

Muscle is built through the process of progressive overload. This means doing more weight, more reps with the same weight, more sets, or a combination of all 3 over time. For example if you currently bench press 100 lbs for 3 sets of 10, and next week you bench press 100 lbs for 3 sets of 12 – you have made progress in the progressive overload department.

Keep in mind you won’t always get stronger. Some days you’ll barely hit the same numbers you did the week prior. This is normal. In fact, at some point you will “max out” your strength on certain exercises. That’s part of the process. Thats where you can try more advanced versions of exercises, slow tempo down or change rep targets to continue to see improvements.

Building a body like Chris Hemsworth requires extra attention to areas like the chest, upper back and shoulders. Be sure to include overhead press, side laterals, heavy shrugs, heavy barbell and dumbbell rows, bicep curls, push ups and incline press. Don’t skip leg day EVER, but understand that you may need a little extra work for areas like the chest and upper back.

If you don’t have access to all the exercises that I’ve mentioned here – don’t worry. You can build a rock solid physique at home too. Check out this article. And for the best home workout equipment on the planet – check out this article too.

A rock solid training routine would involve training your upper body 2-3x per week and your lower body 2x per week. That’s how I would set up your training plan if you were aiming for a Hemsworth-esque physique. Of course weak points would be targeted more often and if your lower body needed more or less we would adjust for that too. I’d recommend avoiding the one-bodypart per day approach simply due to not being able to hit body parts frequently enough to stimulate growth.

RE-COMP

Now we get to the fun stuff. Let’s say you have a gut and you aren’t carrying around tons of muscle either. You have a “skinny-fat” physique and you’re not ok with just losing fat or just building muscle. This is where the recomp strategy comes into play.

Recomps usually start with a moderate fat loss phase where calories are slightly below your maintenance level. Combined with a well thought out training plan – you’ll be mostly burning fat to start but also investing in progressive overload to maximize muscle gain as much as possible.

Once you’ve leaned out a bit – we may switch the focus to adding muscle. Calories come up to maintenance or slightly above and training intensity rises up. This allows for recovery and gives you a chance to take advantage of your higher insulin sensitivity from dropping fat and getting leaner.

You’d then cycle back to a moderate or even more aggressive fat loss phase before starting the process all over again.

Here’s what a successful recomp transformation looks like:

Recomps are the most enjoyable type of transformation to go through – you get to shred up and have periods of eating more and training with full intensity. Overall it can be really fun if put together properly. Most Hollywood Movie Stars using a recomp to get into their roles for action parts. They have to build muscle and lean out over a short period of time so a recomp-style strategy is usually the best route.

GIVE IT TIME

Building a body like Chris Hemsworth or any other action star takes time. There’s really only a couple ways to speed up the process: 1) Take steroids or 2) Hire a coach that can guide you on how to reach your goals faster while avoiding costly mistakes so that you reach your desired physique with way less headache.

Either way, it pays huge dividends to simply commit to the long game. That way you can enjoy the journey along the way. The real secret is that the ultimate satisfaction comes from doing the work required to reach the goal. Once you reach your target – you’ll feel great, but you’ll be on to the next project. It’s the same with guys like Chris Hemsworth. They look like Thor for a bit and then they have to get in shape for their next role. Give it time, effort and dedication and you can reach the Action Star Physique you’ve always wanted.

Check out our other articles here:

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Back Workout for Size

What’s up, guys? Josiah here in North Virginia at the gym over in Manassas with Alexander Cortes and we’re getting ready to hit a back workout. I’m actually just going to let Alexander run the show and I’m following along just working on getting some gains.

So you guys get a chance to see how we train and work on some very basic moves like rows, pull-downs, with progressive overload over two working sets. So all a very simple process that takes adding weight through reps and you can see how it goes down.

Move #1: Seal Rows

With back training, your back is weakest in the short position, meaning that when you are doing that back movement, you’re weakest as you pull back. So, back is the one muscle group where actually okay to kind of cheat the form on and you can arch your back, thoracic spine, and get those elbows behind you, you want to have that happen. You don’t want to train back where you keep it strict, and you pull back but you never actually pulling the traps and making a full contraction. As I said, it’s going to look like you’re cheating a little bit. That’s okay to do.

Now you don’t want your too much momentum, but you want to engage more in the spine, otherwise, you’re never going to get that whole track of stimulation in those muscle fibers. You’ll see here as I do this until it gets here. I’m going to use my torso a little bit. I’m not going to keep myself into a super flat and controlled.

Move #2: Close-grip Seated Rows

Move #3: Close-grip Pulldowns

Move #4: Good Mornings

Move #5: Back Extensions

Move #6: High Rows

Move #7: Plate Overhead Raises

Move #8: Dumbbell curls

All right. We just got done with a pretty sick back session. You know, pump top to bottom, posterior chain. Good to lift Some iron. Super old school barbells, dumbbells, threw in a couple of little things for our lower back and our spinal erectors, but overall, just old school, hardcore bodybuilding workouts.

Awesome. Keep it basic, guys. Keep progressive. You’ll see the gains come.

If you liked this video check some of our other videos here:

5 Minute Full Body Home Workout (NO GYM) https://youtu.be/OpLoR-oyx5w

💪 Getting Stronger With Bodyweight Workouts NO GYM (Try This!) https://youtu.be/biBncVcBfvE

115 – The Truth About Beginning a Fitness Routine

Josiah Novak - Author of Diets Suck

In today’s episode I talk to you about beginning a fitness routine. There are no quick fixes or magic pills to get you to your dream results. It is going to take work, and I am here to help you through your process.

True Beginnings is launching soon. It’s a revolutionary program that is going to help so many people in all areas of their lives. Email me at josiah@thetruetransformation.com to reserve your spot!

Be sure to subscribe, leave a rating and review and let me know what you think of the show – every Wednesday I’ll be giving away a gift to a lucky winner who leaves a rating and review!

To apply for my online coaching program – please email Josiah@thetruetransformation.com

Today’s episode is brought to you by Four Sigmatic – this is my new daily addiction (good thing it’s super healthy right?) !

Check out Four Sigmatic Here and Save 15% off your purchase when you use the code “Fitman”.

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Check out this episode!

Over Training or Over-Life?

Josiah Novak

If you spend enough time around any popular fitness forum, read any fitness magazine, or watch youtube videos you are bound to stumble upon the concept of “Overtraining”. First, we will examine what coaches and science classify as overtraining and then we will uncover whether this is a concept that applies to regular hard-working gym-goers like yourself.

First let’s examine the concept of overtraining. Somewhere many Olympiads ago foreign coaches testing their athletes with brutal two a day sessions and aggressive Bulgarian squat cycles uncovered the concept that the body can only tolerate a certain degree of working out before it would eventually begin to rebel via overuse injuries, decreased performance, or other negative biofeedback & symptoms (such as changes in body temperature, sleep disturbances etc.). However, let’s remember this occurred within the framework of perfectly monitored conditions with athletes whose full time job is just to train, recover, and optimize their life solely for the sake of lifting performance. Unfortunately, this concept of “overtraining” wasn’t created in the lab of a stressful white collar desk job, a strenuous manual labor job, or the parent who can barely make it to the gym in time before the child care desk closes. So then why do symptoms of overtraining occur in a population of individuals like yourself who aren’t working out 14 times per week? The answer – LIFE STRESS.

Our bodies were programmed thousands of years ago to manage acute physical stress or trauma. If there was no food around, or some beastly animal happened to find where you were camping we would face very intermittent stressful situations where we would likely either a) escape or b) die. In modern day society we face what scientists and doctors consider to be chronic stressors – too many TPS reports from our boss, kids not sleeping through the night, paying the bills on time, or telling little Timmy to stop playing video games. These are problems, stressors, and stimuli that simply didn’t exist thousands of years ago, nor did they exist within the social vacuum of an athlete’s training camp. Combine this with the fact that a challenging workout is physiologically stressful in an acute (short-lived) manner (albeit the good kind) and we have a recipe for limited recovery capacity. Whether we like it or not we are still largely biologically identical to our ancestors and this happens to backfire within the context of balancing work, life and training.

Did I lose you somewhere in the science between life stress and TPS reports? Don’t worry – here’s an easy way to break things down- Think of your total volume of stress like a bank account. While individual tolerances and savings thresholds may vary we walk into the week with a set amount of “cash flow” or, in this case “stress flow”, along with a set amount of recovery. To keep your account balanced you need to carefully monitor the outputs or stressors drawing from the account, and the inputs or personal recovery investments you are making into the account. Maintaining this fine balance it what allows some to train more than others over the course of weeks, months and years. Compound this over time and you’ve got a recipe for continued progress.  

If you find yourself struggling to recover from your weekly workouts begin to ask yourself – have I balanced my account? Are my life stressors + training stressors exceeding my capacity to recover? If so, we need to implement more tools for recovery: sleep, nutrition, meditation, breathing, soft tissue work, or any other activity that primes the “rest and digest” response in your body (also known as the “parasympathetic”). Keep a close eye on your progress (weight lifted, repetitions performed, and workout time) as well as a general awareness for your current life demands outside of the gym. There’s a chance your workout routine doesn’t have you over-trained. You may just be overloaded in life.

 

– Sam Miller 

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The 2 Biggest Mistakes Women Make in The Gym

If you’re a woman who’s new to the gym, chances are you’ve been overloaded with information and you’re not sure what is the right thing to do. In this blog we discuss the most common mistakes women make in the gym, and what to do instead.

One of the first mistakes women make is thinking they need different supplements and products than men.

Have you ever gone to a local supplement store or scrolled through instagram looking for fitness inspiration, only to see a ton of products or ads claiming they’re made just for women?  

Yeah, me too. I went to a GNC recently and saw a ‘just for women’ protein powder. It was flashy with pink lettering and a thin silhouette of a woman on the front. Curious, I looked at the back to see the nutrition labeling. It had less grams of protein per scoop than the other regular brands.

It was even in a smaller container. But it cost about the same. It made me angry because I wonder how many women fall prey to this marketing nonsense!

One of the biggest fitness mistakes women make when trying to improve their health is falling for this BS marketing. Just because it says it’s for women doesn’t mean it’s actually any different. Don’t fall prey and pay more money to get less of a product with the exact same ingredients. Look at the nutritional labeling and ingredients before purchasing. Compare products back to back. Ask questions. Know what your needs are and save yourself some money.

 

The second biggest mistake is thinking that the best way to get slim and toned is to stick to ‘women’s workouts,’ ie; 2lb pink dumbbells and tons of cardio.

For generations now women have been told they shouldn’t lift heavy like men, because they’ll get too big, or that their uterus might fall out. <– seriously that’s a real claim. Cue eye roll.

As a result, women have flocked to step-class and Jane Fonda style workouts out of fear of ‘training like a man’. I’m starting to think of the movie, The Stepford Wives now where they exercise in heels.

 

Just say no.

 

Here’s the truth. Sticking to high reps/light weights and several hours of cardio simply because you’re a woman is also a bunch of BS. The best sets/reps/weight to use is going to be specific to your current strength and your goals. Not your gender.

The training plan should reflect if your goal is fat-loss, building muscle or getting strong. If you’re trying to lose that final 10 lbs stuck around your midsection, but you’re only picking up 2 pound pink dumbbells and flailing around doing donkey kicks every day, you’re not going to get there.

Want to get slim and toned? Getting slim has more to do with nutrition, and getting toned means the same thing as building some muscle. Building some muscle is not equal to becoming the hulk’s female counterpart. Building some muscle means the same thing as being “lean and toned.” Let go of the fear to train “like a man.” You won’t blow up and your uterus won’t fall out either. Scouts honor.

 

 

Side note: The women who do get large muscles train deliberately for years and years to get that way. It doesn’t just happen by looking at a dumbbell over twenty pounds. It’s focused work that is intentional and takes discipline and dedication. To the women who do want to build more muscle and train for size, there’s nothing wrong with that either! That’s awesome and something to be respected!

 

Point being, you should train according to how you like to train, what’s going to get you to your goals and make you feel confident. That’s going to look different for everyone.

 

Which leads me to a conversation about body image. As women, we’re told our entire lives what’s attractive and how we should strive to look like society’s standard of beauty. Most women spend their entire lives in a constant state of trying to lose weight with dreams of being slim, all the while feeling insecure and never truly stepping into their strength.

We’re told we need to look a certain way if we want to attract a man; be desirable, but not slutty.

We’re told we need to be slim, but not too skinny, toned but not too muscular. We’re told we need to go to the gym to lose the baby weight, but that our bodies will never be the same after having children.

So much confusing and conflicting information… and it’s a load of crap.

 

Try your best to block out all this nonsense. Take a seat and write down your goals.

What do you want to accomplish? Why are these goals important to you?

 

Then, create a plan, or find a coach to help you reach your goals.

Once you start training for your goals, you will begin to feel more confident in your skin.

As you get stronger, you will see that strength is beautiful.

 

With all of this being said, this pendulum indeed swings the other way too when it comes to women training in the gym. Let me explain.

Many professional athletes and even doctors aren’t aware that there are some key differences in women’s fitness!

One of the biggest differences is that we do have ovaries, a uterus and can grow babies!

 

Yayyyy we’re special…. I got so excited I almost peed myself.

 

Just kidding… But now that  we’re on the topic of incontinence, did you know this is a COMMON thing that happens to women in and out of the gym? As women, our pelvic floor health is unique and absolutely crucial to our health and fitness, especially if you’ve had children.

When a baby grows inside us, our abdominal muscles and pelvic floor muscles stretch out. Many women sadly have to ‘accept’ what’s known as Diastasis Recti (separation of the abdominal wall) and leaking urine during pregnancy, with little to zero education and guidance from their doctors about recovery post childbirth. Most women never fully recover postpartum, either!

I kid you not, my sisters doctor delivered her baby a year ago and said verbatim,

“It [her abdominal muscles and pelvic floor] will go right back to normal after her six week recovery. It’ll heal on its own.”

Cue my angry face again.

It makes me angry that even our medical doctors aren’t educated on the detrimental and long term side effects that pregnancy and childbirth do to a woman’s body. It’s simply brushed aside like it’s nothing when evidence clearly shows it’s a big deal and something that requires recovery.

 

 

The good news is, there is help out there. Pelvic floor physical therapists are staking their claim in the industry. If you’re a woman who’s been hitting the gym and trying to get strong but can’t seem to *not* pee your pants with some exercises, I highly encourage you to search around for a pelvic floor PT specialist. If you don’t know where to start, email me and I’ll refer you to someone.

 

Incontinence is not a badge of honor (which some box-gyms may lead you to believe), it’s actually a red flag. Your body is warning that your pelvic floor has a dysfunction. Listen to your body and take care of the necessary foundations of strength and in turn you’ll lift safer and be stronger. 

 

As always, do your research, ask questions and if you’re paying more for a product because it’s marketed towards women, chances are you can buy the “mens” product and it’ll be the exact same thing.

Use that money you saved on some new workout pants. I know I will.

 

Best,

Jordan Raye

Personal Trainer, Yoga Instructor & Wellness Coach

www.AlphaMaiden.com

info@alphamaiden.com

Train with free weights or your body weight?

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To be number one, train like you’re number two

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Donec pretium, tortor vitae porttitor suscipit, sapien purus aliquet risus, eu finibus arcu ante nec risus. Mauris porta a massa sed consectetur. Fusce porta, quam sit amet tincidunt facilisis, ipsum enim semper nunc, ut sodales ipsum lectus eget dolor. Duis non dapibus elit. Pellentesque habitant morbi tristique senectus et netus et malesuada fames ac turpis egestas. Donec vel leo egestas, finibus felis ac, luctus felis. Nunc mattis elementum ullamcorper. Vivamus eros mi, dapibus sed enim quis, ullamcorper eleifend nunc. Pellentesque ex eros, venenatis in enim nec, facilisis tincidunt sapien. Quisque porttitor, urna a venenatis eleifend, lacus leo tempus elit, et rutrum nisi libero pulvinar ante. Vestibulum faucibus odio eget tellus maximus vestibulum. In eget eros et massa blandit sagittis. Nullam hendrerit, metus eget varius scelerisque, nisl urna venenatis odio, pharetra pharetra lectus justo aliquet quam.

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The myths of shedding body fat explored

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Donec pretium, tortor vitae porttitor suscipit, sapien purus aliquet risus, eu finibus arcu ante nec risus. Mauris porta a massa sed consectetur. Fusce porta, quam sit amet tincidunt facilisis, ipsum enim semper nunc, ut sodales ipsum lectus eget dolor. Duis non dapibus elit. Pellentesque habitant morbi tristique senectus et netus et malesuada fames ac turpis egestas. Donec vel leo egestas, finibus felis ac, luctus felis. Nunc mattis elementum ullamcorper. Vivamus eros mi, dapibus sed enim quis, ullamcorper eleifend nunc. Pellentesque ex eros, venenatis in enim nec, facilisis tincidunt sapien. Quisque porttitor, urna a venenatis eleifend, lacus leo tempus elit, et rutrum nisi libero pulvinar ante. Vestibulum faucibus odio eget tellus maximus vestibulum. In eget eros et massa blandit sagittis. Nullam hendrerit, metus eget varius scelerisque, nisl urna venenatis odio, pharetra pharetra lectus justo aliquet quam.

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Top 5 mistakes every gym member makes

Lorem ipsum dolor sit amet, consectetur adipiscing elit. Donec pretium, tortor vitae porttitor suscipit, sapien purus aliquet risus, eu finibus arcu ante nec risus. Mauris porta a massa sed consectetur. Fusce porta, quam sit amet tincidunt facilisis, ipsum enim semper nunc, ut sodales ipsum lectus eget dolor. Duis non dapibus elit. Pellentesque habitant morbi tristique senectus et netus et malesuada fames ac turpis egestas. Donec vel leo egestas, finibus felis ac, luctus felis. Nunc mattis elementum ullamcorper. Vivamus eros mi, dapibus sed enim quis, ullamcorper eleifend nunc. Pellentesque ex eros, venenatis in enim nec, facilisis tincidunt sapien. Quisque porttitor, urna a venenatis eleifend, lacus leo tempus elit, et rutrum nisi libero pulvinar ante. Vestibulum faucibus odio eget tellus maximus vestibulum. In eget eros et massa blandit sagittis. Nullam hendrerit, metus eget varius scelerisque, nisl urna venenatis odio, pharetra pharetra lectus justo aliquet quam.

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