Go Heavy!

Hey everyone. I hope your week is going well and that everyone is staying in the gym and hitting there workouts for the week!

I want to leave you all with a little bit of advice for today. GO heavy! Today at the gym I want you all to go heavy on whatever you are working out. For me its leg, so you bet I will be throwing in the extra plates and going heavy today. Stop making excuses as to why you aren't, or why you don't like to lift heavy. Go out there today and challenge yourself to be better, and to do better. I know you will surprise yourself with the strength that you have.

Enjoy your workout today everyone and LIFT HEAVY!
Let me know how it goes!

Keep it real everyone

-American Tiger

A simple lesson on working out

Have you ever had a hard time deciding how you were going to work out? Like wanting to bulk or wanting to cut? Have you ever changed your mind 50 times a week? 

Well it happens. But that's not the important thing. Wants important is your willingness to go after the goals you set and how you carry out the deeds necessary to what you want to accomplish. You need to have an understanding about your body and working out in general. You can't blame not lifting heavier or changing things up on being lazy. You aren't being lazy, really, you are just making excuses. If you don't want to put in the time and effort necessary, then find something else to do. 

If you want to bulk, you cannot do 15 reps 3 times with a considerably light weight all the time. Your muscles get used to it. If that were true than roofers, brick layers, etc. would be huge, because they are doing the same thing with the same eight over and over. If you want size, you have to lift heavy, and shock your muscle; expose them to a lot of resistance. You have to change up your workout so your muscles don't get used to the excercise... You have to push and push them. So don't just rep and go for a pump, put on really muscle and show off some real gains. 

Its monday.. that means chest day!

Its everyones favorite day at the gym. Monday, aka Chest Day. Will you be hitting up the gym today to get a good workout in? Need help knowing what to do, or just need a change of pace from your normal chest workout? Give this workout a try and you will be feeling that chest grow! 

Here it is! 

Bench Press- 5x5 

Incline DB press- 5x5 

Decline Bench press- 3x12 

*SuperSet* 3*12

*DB pullovers 

*DB flys 

Cable Crosses 3*25 

DB overhead extension 5x5

Tricep kickbacks 3x12

Bench dips3xFailure 

Rope Press Down 2x35 

Good Luck everyone let me know what you think! 

- American Tiger 

Yoga

Yoga. There are a ton of benefits that come from doing yoga. Overall, it is good for your whole body, but there are some key aspects of it that can help when added to your regular fitness routine.

1. After working out, you probably experience soreness and muscle aches. Yoga does very well to help ease the pain, as it stretches your muscles and relaxes your whole body.

2. Most of us these days don't always get enough sleep, or the quality of sleep that we would like. Doing yoga helps you sleep well, and you need sleep for your muscles to have time to recover.

3. Even if you are going for a thick frame and big muscles, it does't hurt to to have some muscle tone, and yoga ensures that you get that tone working for you.

No matter what your fitness goals are, yoga is a very good full body work out that can make you feel better about yourself; give you more self-confidence, which is never a bad thing.

Feel good, look good.

-Ty

Monday-Chest and triceps

Hey everyone!

Its Monday! In the gym universe we all know what that means.. Chest day! Here is a workout for you to try on the infamous chest day!

The rep range that we will be doing today is 10,8,5,5. Your first set is going to act as a warm up, throw on some weight you think you can do about 10 times. The next set of 8 reps is where we are going to start to add some weight. Increase the amount of weight you did from 10 reps to where the 8 reps will be pushing you to the max. Make the same jump from your 8 rep to your 5 rep. The last set is gut check time. Add even more weight than your previous 5 rep and get after it for 5 more. Really push yourself, even if you cannot get 5, do your best to challenge yourself and push yourself to the max. What your body can do will really surprise you.

Chest:
Bench Press- 10,8,5,5
Incline DB Press- 10,8,5,5
Decline Bench Press- 10,8,5,5
DB flys- 10,8,5,5
DB pullovers- 10,8,5,5
Triceps:
Skullcrushers-10,8,5,5
Close grip bench- 10,8,5,5
Rope press down- 10,8,5,5
Tricep kickbacks- 10,8,5,5
Abs- (don't forget to train these!)

There you go guys! Get after it and make those muscles grow!
Keep checking in for more workout and other health and fitness tips!

-Jon

Feel good; Look good

Welcome back everyone!

Fitness.. That seems to be the focus of a lot of people these days. Everyone seems to be trying new diets and posting there gym seflies. It is great to see so many people getting out there and trying to change there lives for the better. I know for me it wasn't always all about the gym life. Its tough to get out there and do it day after day after day. Where did my motivation come from? Its got to come from within. Something in your brain and your mind needs to tell you to get out there and go do it. Make a change. Thats what has lead me to where I am right now.

Feel good, look good. I want you all to keep this in your mind and close to your heart. Fitness is about you! Its about you feeling better about yourself and making yourself a better person. It shouldn't be to go out there and be bigger than someone else because they called you small once. That may be a good driving factor for a day or maybe even a week. But it boils down to you. If you feel good about yourself and you are out there working your tail off week in and week out, your going to look good.

Keep that in mind this week as your head out there. Keep up the good work!
Stay tuned for more health and fitness!

-Jon


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We have been on the down low for a bit, figuring out what we want this blog to be and things similar and will return shortly with sweet blog posts, fitness stories, YouTube videos and much more! Stick with us and see what we have to offer you!

~Jon & Ty

What's your body type?

Go to BodyBuilding.com Body Test, to see what your body type is.
More on body types; go here to see how to better your routine and eating habits to make the most of your work outs.

Stay Awesome!

---Jon & Ty

Stubborn Chest?

        If you are like me you may have a stubborn chest that no matter what just doesn't want to grow. Desperate times call for serious action. Try this chest routine and you will spark some growth into your chest!
        In this routine we are going to take serious action in growing your chest muscles. To do that we are going to work your chest in BACK TO BACK days. The first day you will perform isolation moves to prime your chest muscles. Do 16-20 total sets of these isolation moves. Each set should be at least 25 reps, and you should not hit muscle failure on any set. You can to make sure you hit the muscle from at least 4 different angles. Do exercises such as; incline flyes, decline flyes, regular flyes, cable crosses, dumbbell pullovers, ect. Make sure you eat extra protein and carbs this day! It is very important to get extra nutrients.
       On the next day you will come and do presses. You want to do 16-22 sets of 6-10 reps. Focus on exercise such as barbell and dumbbell presses. You can do incline decline and regular of all three of these. Again, make sure you are hitting extra protein and carbs today too. After day two you will want to take a FULL week off from training chest.
       Do these back to back chest days for 4 weeks, then take at least 2 month off from this type of training to make sure you don't overtrain the chest muscles.
       Stayed tuned for more fitness tips and motivation!

-Jon and Ty

Equipment

Is there anything you use to help track your fitness goals? Like an application for your phone or  a monitor of sorts?

I, (Ty), use a FitBit flex, which tracks my steps, calories eaten and burned, and things of that nature. It's nice, because it is an easy way to track fitness goals. 61YRYwYtSJL._SL1500_.jpg

I also use a heart-rate monitor so that I can make sure I am in the best zone for burning fat.

Things of this nature can be very helpful.

Stay awesome!

---Jon & Ty

Goals

Have you ever made a goal because someone told you you should, or made fun of you for whatever reason? Like they call you fat or too skinny? If so, you may have wanted to prove them wrong by busting your butt trying to slim down it beef up. In reality you should set goals based on your ideal image of yourself. Try not to let other dictate your goals. Be who you are and do what you can to be happy with your body, and never give up just because it is hard.

Stay strong, motivation, and challenge yourself. 

---Jon & Ty

300

Try this 300 Workout if you are stuck and unsure what you should be doing!

It isn't enough just to eat healthy, or just work out. Do both, and see how amazing you feel!

Earn it

You get what you give when it comes to your fitness. Make your time at the gym count and EARN IT!


-Jon and Ty

Home..

Be Safe!

It may seem like common sense, but it needs to be said... BE SAFE! 

Safety when lifting is an important thing to remember. Do you have a good grip? Do you have a spotter? What about equipment? is everything in working order?

You should make sure the plates are secure on. The other day I there was a man working out with his girlfriend. Both forgot to secure the plates, and the guy ended up losing the plates on both sides. One landed on the woman's foot, and she had to be rushed to the hospital.
A perfect example of why you need to be careful and double check that you are being safe. If you aren't, you could hurt yourself, or someone else.

If you see someone being unsafe, don't hesitate to say something. It is for their own good.

Be safe and keep lifting!

Lifting Like a Pro

Video on youtube

Keep up the great work!

Setting Goals

Setting Goals

“Set your goals high, and don't stop until you get there”

          Everyone one has fitness goals. Wether it is to lose 50 pounds, gain 20, or simply just feeling healthier everyone has something they want to achieve. As for my personal goals; I want to weight 215 and be able to bench press over 300 pounds. Here is a little challenge for all the readers: Take a piece of paper and write down your goal. Now take that goal and take it somewhere you see at least once everyday, I recommend the fridge. You will now see this goal everyday and it will help motivate you toward your goal. My advice to you is to set your goals high. Sky high. Map out your progress to help you along your way, set milestones and REWARD yourself when you hit those milestones. Before you know it you will be reaching your goals and setting new ones! Let’s get out there and achieve those goals! Keep checking back and let us help you reach your goals! 

- Jon and Ty 

Visualize your success..

Motivational Video

Needing a little extra lifting motivation..? Check out this awesome youtube clip!!
Never give up!

 http://www.youtube.com/watch?v=41Zjh3AirjU


-Jon and Ty

Spread the Word

  

 

Omega Fitness wants to help you reach your goals and keep you motivated.

    We are just starting out and need your help spreading the word about us and what we are all about.

    Subscribe to or blog via email (the top text field), follow us on Twitter (@omegafitness365), like us on Facebook (Omega Fitness), and follow us on
Google+ (Omega).

    Leave us a comment, or contact us (right sidebar) and tell us your fitness goals, and keep checking back for a daily dose of helpful tips and motivation.

    Keep up the good work and strive to reach whatever goals you may have. We are here to help you.

---Jon & Ty


P.S. Happy Valentine’s Day

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