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      "body": "In this post today I will be sharing one of my workouts.\nThis workout will be a chest & tricep workout.\nI have about 6 different workouts, if you guys like this one I will post more for sure!\n\n- I train these 2 muscles together as they are both pushing muscles and they work together a lot.\n- I like to do a small bodyweight warm up followed by 6 excersises for chest and 4 for triceps. We will be using our triceps for almost each chest exercise so 4 will be enough.\n- Every time I go down in repetitions I add some weight, you should struggle with the last 2 or 3 reps but you should be able to complete the set. Then you are on the good weight.\n- Each of my workouts should take you 60-90 minutes.\n- I like to end them with some short cardio or a few minutes of abs workout.\n\n**Warm up:**\n\n-30 push up\n-20 diamond push up\n<img src=\"http://workoutlabs.com/wp-content/uploads/watermarked/Diamond_Pushup_M_WorkoutLabs.png\" data-url_male=\"http://workoutlabs.com/wp-content/uploads/watermarked/Diamond_Pushup_M_WorkoutLabs.png\" data-url_female=\"http://workoutlabs.com/wp-content/uploads/watermarked/Diamond_Pushup_F_WorkoutLabs.png\" alt=\"Diamond / Pyramid / Triceps Push-ups / Pushups\" class=\"exercisesImg singleExerciseImg CHANGEABLE_SEX\" oncontextmenu=\"return false\" style=\"display: block;\" data-original=\"http://workoutlabs.com/wp-content/uploads/watermarked/Diamond_Pushup_M_WorkoutLabs.png\">\n**Actual workout:**\n\n-Bench press **4 sets (15-12-10-8) chest**\n<img style=\"-webkit-user-select: none;background-position: 0px 0px, 10px 10px;background-size: 20px 20px;background-image:linear-gradient(45deg, #eee 25%, transparent 25%, transparent 75%, #eee 75%, #eee 100%),linear-gradient(45deg, #eee 25%, white 25%, white 75%, #eee 75%, #eee 100%);cursor: zoom-in;\" src=\"http://workoutlabs.com/wp-content/uploads/watermarked/Barbell_Bench_Press_M_WorkoutLabs.png\" width=\"506\" height=\"337\">\n-Dumbell skullcrushers **3 sets (15-12-9) triceps**\n<img style=\"-webkit-user-select: none;background-position: 0px 0px, 10px 10px;background-size: 20px 20px;background-image:linear-gradient(45deg, #eee 25%, transparent 25%, transparent 75%, #eee 75%, #eee 100%),linear-gradient(45deg, #eee 25%, white 25%, white 75%, #eee 75%, #eee 100%);cursor: zoom-in;\" src=\"http://monthlymale.com/wp-content/uploads/2016/03/skull-dumbbell.png\" width=\"506\" height=\"337\">\n-Dumbell chest press **4 sets (15-12-10-8) chest**\n<img style=\"-webkit-user-select: none;background-position: 0px 0px, 10px 10px;background-size: 20px 20px;background-image:linear-gradient(45deg, #eee 25%, transparent 25%, transparent 75%, #eee 75%, #eee 100%),linear-gradient(45deg, #eee 25%, white 25%, white 75%, #eee 75%, #eee 100%);cursor: zoom-in;\" src=\"http://workoutlabs.com/wp-content/uploads/watermarked/Dumbbell_Bench_Press_M_WorkoutLabs.png\" width=\"506\" height=\"337\">\n-Cable tricep extension **3 sets (15-12-9) triceps**\n<img style=\"-webkit-user-select: none;background-position: 0px 0px, 10px 10px;background-size: 20px 20px;background-image:linear-gradient(45deg, #eee 25%, transparent 25%, transparent 75%, #eee 75%, #eee 100%),linear-gradient(45deg, #eee 25%, white 25%, white 75%, #eee 75%, #eee 100%);cursor: zoom-in;\" src=\"http://workoutlabs.com/wp-content/uploads/watermarked/Triceps_Pushdown.png\" width=\"506\" height=\"337\">\n-Cable fly **4 sets (15-12-10-8) chest**\n<img style=\"-webkit-user-select: none;background-position: 0px 0px, 10px 10px;background-size: 20px 20px;background-image:linear-gradient(45deg, #eee 25%, transparent 25%, transparent 75%, #eee 75%, #eee 100%),linear-gradient(45deg, #eee 25%, white 25%, white 75%, #eee 75%, #eee 100%);cursor: zoom-in;\" src=\"http://workoutlabs.com/wp-content/uploads/watermarked/Standing_Cable_Fly.png\" width=\"506\" height=\"337\">\n-One hand cable extension **3 sets (15-12-9) triceps**\n<img style=\"-webkit-user-select: none;background-position: 0px 0px, 10px 10px;background-size: 20px 20px;background-image:linear-gradient(45deg, #eee 25%, transparent 25%, transparent 75%, #eee 75%, #eee 100%),linear-gradient(45deg, #eee 25%, white 25%, white 75%, #eee 75%, #eee 100%);\" src=\"https://i.pinimg.com/736x/4f/0b/7f/4f0b7f5811a3b2cf999d331be3fab7a1--arm-exercises-arm-workouts.jpg\">\n-Incline bench press **4 sets (15-12-10-8) chest**\n<img style=\"-webkit-user-select: none;background-position: 0px 0px, 10px 10px;background-size: 20px 20px;background-image:linear-gradient(45deg, #eee 25%, transparent 25%, transparent 75%, #eee 75%, #eee 100%),linear-gradient(45deg, #eee 25%, white 25%, white 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      "author": "wesleyb9",
      "body": "In this post today I will be sharing one of my workouts.\nThis workout will be a chest & tricep workout.\nI have about 6 different workouts, if you guys like this one I will post more for sure!\n\n- I train these 2 muscles together as they are both pushing muscles and they work together a lot.\n- I like to do a small bodyweight warm up followed by 6 excersises for chest and 4 for triceps. We will be using our triceps for almost each chest exercise so 4 will be enough.\n- Every time I go down in repetitions I add some weight, you should struggle with the last 2 or 3 reps but you should be able to complete the set. Then you are on the good weight.\n- Each of my workouts should take you 60-90 minutes.\n- I like to end them with some short cardio or a few minutes of abs workout.\n\n**Warm up:**\n\n-30 push up\n-20 diamond push up\n<img src=\"http://workoutlabs.com/wp-content/uploads/watermarked/Diamond_Pushup_M_WorkoutLabs.png\" data-url_male=\"http://workoutlabs.com/wp-content/uploads/watermarked/Diamond_Pushup_M_WorkoutLabs.png\" data-url_female=\"http://workoutlabs.com/wp-content/uploads/watermarked/Diamond_Pushup_F_WorkoutLabs.png\" alt=\"Diamond / Pyramid / Triceps Push-ups / Pushups\" class=\"exercisesImg singleExerciseImg CHANGEABLE_SEX\" oncontextmenu=\"return false\" style=\"display: block;\" data-original=\"http://workoutlabs.com/wp-content/uploads/watermarked/Diamond_Pushup_M_WorkoutLabs.png\">\n**Actual workout:**\n\n-Bench press **4 sets (15-12-10-8) chest**\n<img style=\"-webkit-user-select: none;background-position: 0px 0px, 10px 10px;background-size: 20px 20px;background-image:linear-gradient(45deg, #eee 25%, transparent 25%, transparent 75%, #eee 75%, #eee 100%),linear-gradient(45deg, #eee 25%, white 25%, white 75%, #eee 75%, #eee 100%);cursor: zoom-in;\" src=\"http://workoutlabs.com/wp-content/uploads/watermarked/Barbell_Bench_Press_M_WorkoutLabs.png\" width=\"506\" height=\"337\">\n-Dumbell skullcrushers **3 sets (15-12-9) triceps**\n<img style=\"-webkit-user-select: none;background-position: 0px 0px, 10px 10px;background-size: 20px 20px;background-image:linear-gradient(45deg, #eee 25%, transparent 25%, transparent 75%, #eee 75%, #eee 100%),linear-gradient(45deg, #eee 25%, white 25%, white 75%, #eee 75%, #eee 100%);cursor: zoom-in;\" src=\"http://monthlymale.com/wp-content/uploads/2016/03/skull-dumbbell.png\" width=\"506\" height=\"337\">\n-Dumbell chest press **4 sets (15-12-10-8) chest**\n<img style=\"-webkit-user-select: none;background-position: 0px 0px, 10px 10px;background-size: 20px 20px;background-image:linear-gradient(45deg, #eee 25%, transparent 25%, transparent 75%, #eee 75%, #eee 100%),linear-gradient(45deg, #eee 25%, white 25%, white 75%, #eee 75%, #eee 100%);cursor: zoom-in;\" src=\"http://workoutlabs.com/wp-content/uploads/watermarked/Dumbbell_Bench_Press_M_WorkoutLabs.png\" width=\"506\" height=\"337\">\n-Cable tricep extension **3 sets (15-12-9) triceps**\n<img style=\"-webkit-user-select: none;background-position: 0px 0px, 10px 10px;background-size: 20px 20px;background-image:linear-gradient(45deg, #eee 25%, transparent 25%, transparent 75%, #eee 75%, #eee 100%),linear-gradient(45deg, #eee 25%, white 25%, white 75%, #eee 75%, #eee 100%);cursor: zoom-in;\" src=\"http://workoutlabs.com/wp-content/uploads/watermarked/Triceps_Pushdown.png\" width=\"506\" height=\"337\">\n-Cable fly **4 sets (15-12-10-8) chest**\n<img style=\"-webkit-user-select: none;background-position: 0px 0px, 10px 10px;background-size: 20px 20px;background-image:linear-gradient(45deg, #eee 25%, transparent 25%, transparent 75%, 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      "body": "<html>\n<p>Helloooo Steemit, I've recently added HIIT running into my fitness schedule to get rid of the last fat. I think its a really good and healthy way to burn fat and get in shape instead of having to spend hours on the threadmill. Before reading this you should know that HIIT is not an easy way to run or to lose fat. You do need a basic stamina to do this, when you come from a complete couh-lifestyle you should start with some regular cardio first.</p>\n<p><img src=\"https://kissgyms.files.wordpress.com/2016/06/hiit.jpg\" width=\"849\" height=\"385\"/></p>\n<h3>What is high intensity interval training?</h3>\n<p>HIIT is going really really hard and then go slow for a while and repeat. When we look at this in crossfit for example we see 30 seconds all out sit ups then 30 seconds all out push ups and then pull up for 30 seconds, then rest. So you have to give full 100% during the set of exercises and the main point is to make your whole body work, you use all your muscles in those 90 seconds. Thats not what I want to talk about, I want to discuss HIIT running in this post. For example we sprint 30 seconds, we walk 30 seconds, sprint 45 seconds, walk 45 seconds and so on. What we do to our body when we do HIIT running is basicly running for you life. So its a complete different proces then going for a 5km or 10km run on a normal pace. We put a lot of training stress on our body. Because we do this we will pull energy from a ton of sources at once. Because of this our insulin sensitivity will get better. This is basicly how good we take nutritions from food etc. This lasts for approx 48 hours so doing HIIT every 2 days is ideal. Also your &nbsp;cardiovascular system gets stronger and pushes more oxygen-rich blood through your body. Will help build mucle and lose fat. You like it already?</p>\n<h3>How to figure out your ideal HIIT training?</h3>\n<p>I would advice you to do a test for yourself to determine the level you are on and figure out a good routine for yourself. A way to do this is sprint 10 seconds then walk 10 seconds then sprint 20 seconds then walk 20 seconds and so on. Keep adding 10 sec until failure, then start going down again so for example you get to 50 sec sprint and fail, your next sprint should be 40 again. Once you determine your max you can figure out a routine.</p>\n<h3>Different types of HIIT.</h3>\n<ol>\n  <li><strong>All out</strong> - You want to start with a short 5-10min warmup run to get your heart rate going then go sprint at almost full capacity for 15 seconds lower then your determined maximum. (if you can go all out for 90 seconds you sprint 75) You go back to the warmup pace for the double amount of time (would be 150sec for the example) you do this 4-5 times then finish with a 5min cooldown run at warmup speed.<br>\nThis one is pretty hard because you go to your max 4 or 5 times.</li>\n  <li><strong>Short Go's</strong>- The same 5-10min warmup run but in your last 2min of the warmup you add some 20 second sprints. Then you take a 30sec on/90 sec routine of going at maximum speed and going back to the warmup level. Repeat this between 4 and 8 times then finish with a 5min cooldown run at warmup speed.<br>\nI think this is the best one to start with, 30 seconds can be done by perseverance.</li>\n  <li><strong>Superset run</strong>- Again we start doing 5-10min warmup run and after that we go to a ratio of 80/50, when we sprint we try to use 80% of our capacity, so not all out. When we go to active rest we try to use 50% of our capacity. We build a pyramid starting at 30sec sprint / 30sec active rest. The sprint and active rest time is always equal in this workout. We add 15 seconds every time until we get to 3 min. This means you will spend 30mins+ on this workout without warmup be prepared! Your last Active rest will be 3min so you don't need a cooldown run for this workout.</li>\n</ol>\n<p>I use a app thats called interval trainer to make my routines.<br>\nI really hope you guys enjoyed this post and try out some of them yourself!<br>\nPlease share your expieriences with HIIT or other training methods with me!<br>\nIf you like to see any particular fitness subject post just let me know in the&nbsp;comments.</p>\n<p>Peace out and STEEM ON!</p>\n<p><br></p>\n</html>",
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      "body": "Congratulations @wesleyb9! You have completed some achievement on Steemit and have been rewarded with new badge(s) :\n\n[![](https://steemitimages.com/70x80/http://steemitboard.com/notifications/firstcommented.png)](http://steemitboard.com/@wesleyb9) You got a First Reply\n\nClick on any badge to view your own Board of Honnor on SteemitBoard.\nFor more information about SteemitBoard, click [here](https://steemit.com/@steemitboard)\n\nIf you no longer want to receive notifications, reply to this comment with the word `STOP`\n\nBy upvoting this notification, you can help all Steemit users. Learn how [here](https://steemit.com/steemitboard/@steemitboard/http-i-cubeupload-com-7ciqeo-png)!",
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      "body": "Thank you man you too!",
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      "body": "Hello @reggaemuffin , I saw your comment on my introducing myself video. I just made a second post and after I came to check this out. Lately I've been really into cryptocurrency and thats how I discovered steemit so I'm still figuring stuff out but I did my researsh. After looking into steem I found my love for social media wich I lost a few years ago. I think this is what social media should look like! So I was very excited about posting blogs on steemit. My blogs will mainly go about fitness and a healthy lifestyle in general. Might want to do some cryptotrading video's when I get the real hang of it. Thank you a lot for doing this, its nice to get some support when you try to get started. \nLink introducing myself: https://steemit.com/introduceyourself/@wesleyb9/introducing-myself-22-new-to-steemit-and-ready-to-go\nLink 2nd post: https://steemit.com/sports/@wesleyb9/my-weight-loss-and-muscle-gain-story-backing-myself-up-ready-to-go\nThanks & keep steeming",
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      "author": "wesleyb9",
      "body": "Thank you for that!",
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      "author": "wesleyb9",
      "body": "Thanks for the kind help!",
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