How To Target Areas and See Results

Jen_Selter_Stairmaster

Hi my loves! Hope you all are having a great week and are looking forward to a relaxing weekend. Today I wanted to touch on the topic of actually gaining muscle and getting the body that you are aiming for.

A lot of you ask me questions about how to actually put on muscle and get a bigger butt instead of just losing weight and I want to help you guys with that because I know how hard it can be sometimes. So here are all the things you need to know about gaining muscle and getting the body that you want!

If you truly want to grow certain areas of your body to get the look you want, like a bigger butt, more defined abs, or even some more muscular arms, you have to gain muscle to do this and that’s really the only way to go about forming the body you really want. That’s how I did it. I grew specific muscle areas in order to make them stand out more than others.

 

1. Lift Weights

Girls, you’re not going to end up looking like a man if you lift some weights – I don’t, do I? No! Lifting weights is vital to building muscle because you need to break down your muscle fibers in order to build them up.

Now, it's absolutely fine to use your bodyweight for squats, lunges, pull-ups, planks, and other exercises to build muscle. But there comes a point when you’ve built your muscles strong enough that your own body weight isn’t enough anymore and you need to change up your routine and really challenge yourself by pushing the boundaries of what you’re capable of. That’s where muscle growth happens.

So pick up a set of weights! Your muscles have to work really hard in order to tear your muscle fibers and lifting heavier weights does just that.

 

2. Protein, Protein, Protein!

After a workout of heavy lifting, your body is going to need some supplies to rebuild those muscles and it wants protein! No matter how much you’re lifting and working out, if you’re not getting enough protein in your diet, your body is not going to be able to rebuild your muscles.

You should get at LEAST one gram of protein per pound of body weight. So if you’re 125 pounds, you need 125 grams of protein a day in order to build up your muscles. If you expect your body to grow muscle without protein, it’s like expecting a construction worker to build a house without any tools – it just doesn’t work.

 

3. Cardio: STAIR MASTER!

If you’re getting into the gym and lifting weights and downing protein like your life depended on it – that’s AMAZING! You’re doing everything right. The one factor that may be missing is just the fact that you can’t see the muscle you’re building.

Cardio is not only important for keeping your heart healthy, it’s also important in ridding your body of excess fat so those beautiful muscles can peek their way out. You should get at least 3 days of 30-minute cardio sessions in a week and you’ll start seeing those muscles popping out.

I started my fitness journey using the Stair Master, yes the step machine that you climb up until you start sweating so much that you literally can't breathe. I would incorporate weights with my cardio on the Stair Master and found I would sweat more on this machine compared to any others in such a short period of time. Once word spread that the Stair Master helped me get into the best shape of my life, and taught me to love sweating an LA based company called Global Fitness had reached out to customize me a Stair Master for my apartment in NYC!

*Picture above and more coming soon to my Instagram.. A special thank you to the Co-Founder of Global Fitness Roy for designing this piece of art for me :) www.globalfitness.com

 

4. Rest Days

Some of you have been commenting and telling me that you’re lifting every single day and not seeing any change. Well, that’s because your body actually needs rest days in order to rebuild.

If you’re constantly tearing your muscle fibers over and over again without giving them time to build back up, you’re delaying your progress. This is called over-training. You need at least 2 days of rest for your muscles to really build up and become stronger and bigger.

 

5. Be Patient

This isn’t something that I can give you and it’s not something that you have lying around. Muscles take time to grow and you have to give your body time before you start seeing some real growth. Have some patience and let your body do what it was made to.

Building muscle isn’t easy for everyone, but it’s just about the same process for everyone. All you need to do is get in the gym, pick up some heavy weights, fuel your body with protein, and let your muscles recover so you can get the body that you want.

I believe all of you have the capability of building muscle in order to sculpt the body you have your sights set on. Work hard, have patience, and BELIEVE in yourself like I believe in all of you.

Jen_Selter_Global

Getting Back on Track After a Weekend of "Cheat Meals" and Partying

Jen_Confidence.jpg

Hi everyone! So, over the weekend I had a celebration and obviously may have had a little more cheat meals than I should have and partied a bit more than I usually do.

I think we all have those weekends or even weeks that gets us thrown off track and has us indulging in things we normally wouldn’t. While it’s really fun and you get to eat ALL the delicious food, it’s also really hard to get back on track after a few days of this.

That’s why today I’m going to help all of you with how to get back on track after a weekend of cheat meals and partying because, well, I need some help, too! This is how you can have a crazy weekend and still manage to start your Motivation Monday off right.

 

Stay Hydrated

Partying usually goes hand in hand with having a few drinks – at least it does for me every once in awhile– especially during celebrations. Which means you’re more than likely dehydrated at this point. One great way to start feeling better and to even get rid of cravings is to stay hydrated. Add a liter of water to the normal amount of water you usually drink in a day to get back on track after a weekend of fun.

 

Reevaluate Your Goals

Sometimes one weekend is enough to derail us from our goals the Monday after. We get so caught up in the drinking and eating junk food that we think it’s not a big deal to just have a few more cheat meals during the week.

One way for you guys to get back on track is to reevaluate your goals. Open that picture up again or go find that piece of paper that had them all written down. Coming face to face with those goals will push you to stick to your diet and exercise program.

 

Prepare Healthy Snacks And Meals

When you have a few cheat meals, chances are those meals were BIG – I know mine always are. That means your stomach has stretched out a little bit and you’ll start to feel hungrier more often than you did when you were in your prime routine.

In order to get back on track, you should prepare healthy snacks and meals that you can just grab quickly and eat. If you have to wait and think about what you want to eat, you’ll probably end up choosing something that resembles your cheat meal weekend. Always aim for fruit, nuts, or healthy forms of protein to keep you feeling full!

 

Never Skip A Monday

This is the GOLDEN RULE! If you really want to stay on track after a weekend where you partied a little more than usual, never skip that Monday. You may feel tired, weak, and kind of crappy from all the junk food, but you HAVE to get into that gym and eat the same foods you were before.

By going in on that Monday, you’re telling your body that it’s time to get back on track and you’re also showing yourself that you can get right back to it without skipping a day. Mondays are so important because they’re always the hardest. If you can push past it and go in on a Monday, you can do it on any day.

 

Get Right Back To Your Previous Routine

Just because you took a weekend off doesn’t mean that your routine is completely ruined. Your body will recognize being back in the routine and start to feel much better if you stick to it. Don’t wait a week before going back to things as you did before, start right away and it’ll wake your body up!

 

Detox Drink

After a weekend of fun, your body is probably filled with toxins that you don’t normally have. One way to kick extra cravings and feel all-around better is to drink a detox drink first thing Monday morning.

This will not only wake up your system, but it will help flush out all of that junk that you put into your body during your free for all. This recipe is a great one for detoxing your system so you’ll feel better and be reenergized to get right back on track. Plus, it’s delicious!

Watermelon – One cup cut up is enough for one glass. Watermelon actually has an amino acid that can help  your kidneys and liver flush out toxins that got built up over the weekend.

Cucumber – Half a cucumber is all you need. This is helpful for the same exact reason watermelon is and it helps keep you hydrated to reduce cravings.

Lemon – Lemons are powerful at detoxing your body and adding a little freshness to the flavor.

Lime – Lime goes really well with watermelon and mint and will tie this whole drink together by adding its own detoxifying agents, as well.

Mint Leaves – 4-5 large leaves will do for this recipe. Mint is not only refreshing, but it will also help kick those cravings you developed from letting yourself indulge over the weekend and even ease your stomach if you’re not feeling well.

Directions: Chop the watermelon, cucumbers, and mint into small pieces and add them to 8-12oz of water.  Squeeze half a lemon and half a lime into the mixture. Drink up and enjoy!

 

Overall, the most important thing you can do to get back on track after a weekend of cheat meals and partying is to get right back into your routine – same workouts, same meals, etc. Doing this will get your body back into the swing of things and it’ll be easier for you to maintain.

This happens to everyone – even the best of us – so it’s really important for us all to know how to get back on track. Tell me about a time you had to get back on track and what you did to maintain your routine after a weekend of cheat meals and partying!

Can What You Wear Affect How You Workout?

Jen_Selter_Yoga

Hi loves! Something I wanted to talk about today has to do with what you wear when you’re working out. As much as it seems pointless, what you wear can actually impact your workout for the better…or for the worse.

There’s a reason we don’t go into the gym in jeans and a leather jacket. As cool as we might look in a badass outfit like that, they don’t offer what we need in order to get a killer workout in. In fact, they make working out a lot harder and can negatively impact our results.

Now, I know all of you won’t go to the gym dressed in jeans and a leather jacket, but are you wearing the right clothes in order to get the most out of your workout? Here’s how what you wear can affect your workout and stunt the progress toward your goals.

1.    Compression Leggings VS Yoga Leggings

Heavy weight lifting and yoga are almost opposite workouts. I think we can all agree on that. So why is it that many people wear the same leggings for each? Truth be told, if you want to reap the most rewards from your specific workouts, you should wear the leggings that support what you’re doing.

For example, yoga is all about movement and breathability. You want your yoga leggings to be able to stretch far but still have some breathing room. On the other hand, when you’re lifting heavy weights, compression leggings – or tighter leggings – are better for constricting the muscle to induce more blood flow. The increase in blood flow provides your muscles with more oxygen which in turn makes them function at a higher level.

 2.    Sweaters VS Tanks

Weather and the temperature of your gym is always going to play a role in whether you should wear sweaters or tank tops in the gym. If you find that your movements are slow and you’re not able to stay “warmed up” for very long, it’s probably because your muscles are cooling down a lot faster than they should be. That being said, wearing tanks is a bad idea if this happens to you often. On the other hand, wearing sweaters and sweatpants will keep your body temperature higher for a longer period of time, allowing your muscles to stay warm and fully functioning.

 3.    Running Shoes VS Lifting Shoes

By now, I’m sure you’ve noticed that shoes are labeled differently according to what they’re made for. But maybe some of you aren’t fully aware of just how beneficial working out with the right shoe can be.

If you’re a long distance runner, you’ll definitely need some shoes that are meant specifically for running. They’re padded more at the bottom and allow for spring when you step. This is to protect your knees because the repeated impact of running can harm them if you don’t use the right shoes to run in.

Lifting shoes that are meant for heavy weight training are specifically designed do be sturdy, have a slightly raised heel (depending on the shoe) and won’t have much – if any – spring at all because it would hinder your performance. If you use running shoes during your heavy lifting, you won’t be able to lift as stable as with a training shoe and this could compromise your form significantly.

 4.    Fashion Sports Bra VS Effective Sports Bra

You can’t deny just how adorable some sports bras are out there, but how many of those fashion forward bras are actually effective? Sports bras are meant to hold the girls in tight so you don’t have the discomfort of them moving too much during a workout. If you don’t wear effective sports bras, you could be easily distracted by your discomfort and may even skip out on important and beneficial exercises (like jumping rope) that can help you achieve your goals.

 5.    Look Good, Feel Good

Now, your attire may not be ALL about how good you look, but I think we can all agree that looking great in the gym definitely helps you feel amazing. When you feel confident, you push yourself harder, find your workouts to be a little easier, and you actually want to stay in the gym longer to show off your adorable outfit. Those are all things that can help propel you forward to meet your fitness goals.

 What you wear in the gym is actually more important than you think. If you want to make the most out of your workout, try your best to find the clothes that will help you achieve your goals!