Fit To Fat To Fit -Exclusive

Fallon Mercedes' Exclusive Weight Loss Tip!
Expand to watch latest episode

Posts Tagged: bodybuilding.com

[Video] Fit With Fallon: Train Like An Athlete @ Xplode

Screen shot 2014-11-09 at 3.50.27 PM

Screen shot 2014-11-09 at 3.55.15 PM

For this episode of Fit with Fallon, I wanted to step up my fitness game and look, feel and train like an athlete. I knew the perfect place to do so, and that was Xplode training center in Chatsworth where real athletes train.

I met up with Troy Lewis, a trainer at Xplode who trains athletes both on the pro and amateur levels. He worked with me on agility, speed, strength, plyometrics and core training. We used equipment that is not neceissarily found in your typical gym, like the vertimax machine, battle ropes, plyo-mats, and a sandpit with a bungee cord.

Below I broke down my complete workout and described the benefits of each exercise for both the athlete and regular person. I can honestly say this was such an intense workout. I was able to push my body to limits I have never pushed myself before. The facility does have your normal machines and equipment as well like treadmills, barbells, and smith machines, but it was definitely nice to switch up and use equipment I wasn’t very familiar with.

 

Screen shot 2014-11-16 at 8.54.08 PM

Dynamic Warm Up: I began with a dynamic warm up which you warm up the body with a series of exercises and stretches to help with range of motion and fire up the muscles to help increase your performance. You never want to stretch while your muscles are not warmed up, this could cause injury. My dynamic warm up consisted of a combination of light jogging, side shuffles, leg kickback stretches, planks and push ups.

Screen shot 2014-11-09 at 4.05.47 PM

Vertimax Machine: Next I used a platform device that provides low impact plyometric jump training called the vertimax machine, it helps with leg strength and explosiveness. Troy had me do a combination of squat jumps with both the resistance cables hooked on to me, and without. I also did sets of single leg split jumps with a set of the bands on and then another set off.

Screen shot 2014-11-16 at 8.14.34 PM

Box Jumps:  I worked on my vertical jump doing box jumps. I did 3 sets of 20 jumps on 3 different levels of mats. Jumping on a stack of mats is much safer than jumping on regular plyo-boxes that are not padded. I have seen a lot of shins split open due to accidents doing this exercise. It was nice not having to worry about getting injured while doing this exercise. Read more

Idris Elba Flexing on Instagram

7412fd8559c701f0_Screen_Shot_2014-10-08_at_8.55.26_AM.xxxlarge

Idris Elba is flexing on instagram training for his new film. You would think it was for Magic Mike 2 or Chocolate City by the way he is looking! Those chiselled abs and buffed biceps are working hard to look good in Bastille Day, where he will play a CIA agent.

Idris in this quick instagram clip is showing everyone how a movie star does barbell rollouts. This exercise works not only the abs, but lowerback and shoulders. This is a great way to switch up your ab routine from your everyday crunches and sit ups. 3 sets of 15 reps of slow and controlled barbell rollouts will definitely make you feel a burn and get you one step closer to have Idris worthy abs.

Peep the clip below for some motivation;

July 17, 2014

[Workout] Get A Butt Like Rihanna

20140717-071346-26026647.jpg

Rihanna both shocked & stunned the world when she arrived to the CFDA awards this summer in a see-thru head to toe crystal ensemble. What stood out most (other than her nipples on display) was that perfect, lifted, little round tush of hers!

You would think she spent hours in the gym getting in some major squat sessions, but there are some people born with a genetic booty advantage, and Rihanna happens to be one of them. But this doesn’t mean its impossible to build up your glutes!

I put together a workout regimen that will help you get that Rihanna booty of your dreams. Whether your flat as a board, or your just in need of a lift, this workout will help anyone get ready to wear their own see-thru crystallized diamond dress, or maybe just feel confident in a Brazilian bikini bottom.

Now before you run to the treadmill or dash for the elliptical, a better booty is not created with cardio alone, it’s created with  weights as well! That’s right, to get a serious sculpted backside you’ll need to add some iron to those squats and lunges. If you are new to working out, lighter weights or even small dumbbells will give you a burn.

Remember; No burn, No booty!!!

 

rihanna

Below is my Get A Butt Like Rihanna Workout that contains four different types of exercises; barbell squats, barbell lunges, good mornings & weighted hip thrusts. Each exercise requires 3 Sets and 6-20 reps each.

Read more

Fallon Mercedes is a Celebrity Fitness Reporter.

She is a Certified Personal Trainer who has years of experience in Entertainment Reporting.

Putting her two passions together fitness and celebrity news, she created a unique concept, blog and show called “Fit With Fallon” that educates and inspires individuals to get fit in an entertaining and fun way.
  • Working the #JumpBoard #Pilates https://t.co/dsGFr546TU,
  • RT : cried at the doctors office with JD. Love this episode. It shows that you can't help everyone no matter how much you try!,
  • You know you have been working hard when even your watch tells you it's time to… https://t.co/NKljHktdMP,
  • Thank you 🙏🏽 https://t.co/OYkhNJrcNQ,
  • Did you Love #FitToFatToFit ? listen to the finale recap while & I breakdown each episode https://t.co/jzN7amjspS,