markos_pt markos_pt

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Pt Markos  Auckland Personal trainer 🏋 CFL2 Coach 🇳🇿facebook Pt Markos 👤 DM me for all enquiries on EXERCISE & NUTRITION PROGRAMMES

Rest Days. The other R word. To everyone with a serious goal, it's a terrible day. But it's necessary. What, how, when, where, and why?
What: A rest day is literally a day in which you don't weight train or do cardio. It's a day in which you let your body recover.
How: Sit down. Don't think about the gym. One day of rest won't make you small just like one day of working out won't make you Arnold
When: Once a week typically
Where: Your couch
Why:
1. Prevents injury- yes you push yourself to the hardest of cores when you're at the gym. Sometimes you may hurt yourself and not even realize it. It's vital to take rest days to make sure you aren't worsening an injury.
2. Your muscles need to rest- when you workout, you are ripping muscle fibers. If you don't take adequate rest, you won't give your body enough time to repair the torn fibers and make you jacked as hell
3. It won't hurt your body- it takes 2 weeks of literally being a lard-ass and not doing anything to see a loss in strength- so don't think you will lose everything in a 24 hour rest period
4. Too much exercise can make you not sleep well- you put your body in a constant state of restlessness. So good. So take a day off and sleep
5. Mental stability- taking a day off will re-light the fire that burns deep within your loins to lift heavy ass weight and set it back down.
So, take a damn day off. Let your muscles repair themselves. Take a mental break. Sit on the coach. Yes, you will think about the gym all day long but remember that your muscles NEED the break
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#fitfood #nutrition #cardio #weightlifting #lift #aesthetic #wod #newzealand #crossfit #fitspiration #fitfam #fit #motivation #body #aesthetic #fitness #fitstagram #auckland #health #newmarketnz #fitnessaddict #fitspo #train #training #muscle #diet #getfit #cleaneating #supplements #exercise #gain

Dedication takes work, willpower, mental strength and sacrifice. And just how dedicated you are will determine just how successful you are. Never stop feeding your dreams.
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#fitfood #nutrition #cardio #weightlifting #lift #aesthetic #wod #newzealand #crossfit #fitspiration #fitfam #fit #motivation #body #aesthetic #fitness #fitstagram #auckland #health #newmarketnz #fitnessaddict #fitspo #train #training #muscle #diet #getfit #cleaneating #supplements #exercise #gain

No matter what I'm doing, before any lift heavy or light I warm up! Warming up is an excellent way to address muscle imbalances, it's almost like waking up this muscle that will do most of the lifting. On the video I'm activating glutes med, and max and working a tabata thruster. This warm up is also good for squats and deadlifts and it will save your back 👌
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#fitfood #nutrition #cardio #weightlifting #lift #aesthetic #wod #healthylifestyle #crossfit #fitspiration #fitfam #fit #motivation #body #aesthetic #fitness #fitstagram #fitnation #health #Fitnessmodel #fitnessaddict #fitspo #train #training #muscle #diet #getfit #cleaneating #eatclean #exercise #gain

So getting a bit of progress. 3 minutes faster on my cardio! Today morning wod
5 km row
200 cal assault bike
5 rounds of kb complex.
Your turn now :)
.Back in Auckland and taking on 5 new clients. DM here and book you spot to introduce you to my training methods.
If you are serious about your training or need to work your core strength and stability PM here and I sort you out with a customised program to address your current level of fitness and reach your goals of health and fitness in a safe and efficient way!
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#life #cardio #weightlifting #lift #aesthetic #wod #healthylifestyle #crossfit #fitspiration #fitfam #fit #motivation #body #aesthetic #fitness #fitstagram #fitnation #health #Fitnessmodel #fitnessaddict #fitspo #train #training #muscle #diet #getfit #cleaneating #eatclean #exercise #travel #explore

DID YOU KNOW 🤔
Handstand alignment!!! 🙌
You can hang out anywhere for a long period of time, as long as your center of mass is in the center of your base of support. Just like standing, when you place your pressure toward your toes, the hips shift forward, the back bends back, and you might end up with some aches and pains later on (if not already). It's the same thing in a handstand! When you balance on the heels of your palm, your body counter balances by breaking at the shoulders and arching in the back to balance. Once you trust yourself to use your fingers and really push all the way into those tips, you can fully use those upper traps to engage the shoulders. I always say that alignment starts from the shoulder press (getting those shoulders into those ears!), but it really starts even before that! Shifting your center of mass toward your finger tips allows you to press through the shoulders to create that perfect alignment.
Find a wall, walk your hands as close to the wall as you can, and push into your finger tips and shoulders!! Only your toes should be touching the wall. This is my FAVORITE exercise to learn alignment!
Tag someone struggling with handstands! .
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#fitfood #nutrition #cardio #weightlifting #lift #aesthetic #wod #newzealand #crossfit #fitspiration #fitfam #fit #motivation #body #aesthetic #fitness #fitstagram #auckland #health #newmarketnz #fitnessaddict #fitspo #train #training #muscle #diet #getfit #cleaneating #supplements #exercise #gain

How long should I workout for?

Ok, first things first. Before you say it I'll say it first: I workout more than once a day, sometimes more than twice. I also rest between workouts (aka naps) and eat between workouts.
I am in no way bashing anyone's methods- you do what works for you. What is an ideal weight lifting time? 45 minutes

Males and females: your testosterone levels will peak at 45 minutes (yes ladies, you have test levels too). At the 45 minute mark- you will have reached your maximum growth. Anabolic activity also peaks at this time as does muscle glycogen. Your muscles can only expand and stay expanded for so long before they start to deflate.

This doesn't mean working out for 45 minutes. This INCLUDES all the time spent dallying around the gym, taking selfies, posting on instagram, etc. It's 45 minutes from the time you pick up your first dumbbell. That is why it's so important to have a PLAN when you go into the gym because you are a time crunch if you care about actually getting all the benefits from your weight training session. .
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#fitfood #nutrition #cardio #weightlifting #lift #aesthetic #wod #newzealand #crossfit #fitspiration #fitfam #fit #motivation #body #aesthetic #fitness #fitstagram #auckland #health #newmarketnz #fitnessaddict #fitspo #train #training #muscle #diet #getfit #cleaneating #supplements #exercise #gain

A bit of a core challenge for the long weekend!
Back in Auckland and taking on 5 new clients. DM here and book you spot to introduce you to my training methods.
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#life #cardio #weightlifting #lift #aesthetic #wod #healthylifestyle #crossfit #fitspiration #fitfam #fit #motivation #body #aesthetic #fitness #fitstagram #fitnation #health #Fitnessmodel #fitnessaddict #fitspo #train #training #muscle #diet #getfit #cleaneating #eatclean #exercise #travel #explore

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