New Year, New Goals

I gotta share my 2017 Goals that I set, and I gotta say it was a good year for me!

– 200lbs body weight with >15% BFP(body fat)

– hitting 405 on my deadlift!(a little shakey)

I know to a lot of people that may not be impressive, but I set goals and I was able to hit them. For 2018 I would like to increase all of my Maxes (bench, squat, dead lift) and just work on overall muscle growth.

 

 

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Time for Change

It takes up too two months to start a new habit. So in this new year, its time to develop some constructive habits. Better yet, start this year by creating a lifestyle! Don’t just be one of the many that start their New Year’s Resolution and quit the first month in. Make the life decision to live healthy at the start of this year and hopefully by January 1, 2019 you can look back and see how far you have come!

Even if you are already an avid gym rat, set goals for this year. Try something new in your routine, aim for a new max on your bench press, or maybe even focus on specific body parts that you feel need a little more attention. Always push yourself.

Although, the gyms will be flooded with people thinking they will get 6-pack abs in 30-days or less and you have to wait in line for a treadmill, don’t sell yourself short. Keep at it and you will see the fruits of your labor in no time!

If it Ain’t Broke, Don’t Fix it!

Should you switch up your workouts? This is something that found very situational, it really depends on what works for you. I personally do not switch up my workouts. I usually stick to a split Push, Pull, and Leg routine and I have been doing it weekly for 3+ Years now! I have been happy with the results of my workouts so I have never felt the need to change my workouts. Know your body and do what ever works best for you!

Skinny Guy Diet for Gains

The basics of weight are quite simple: to GAIN weight, intake MORE calories then what your body burns Vice versa, in order to LOSE weight, intake LESS calories then what your body burns.

Pretty simple Right?

Now, this doesn’t necessarily mean you have to eat Big Mac’s and an entire pizza 3 times a day. (#DirtyBulk) However, there are certain Nutritional Values that you need to hit in order to pack on muscle and gain weight.

First, make sure you are consuming enough calories. For Example, I am about 6’3″ and 195 lbs and try to shoot for at least 3500 Calories a day. Your caloric intake required for you to gain weight will vary, you can find online calculators to discover what works for you. Secondly,  focus on the big three for your Macros: 50% Carbs, 30% Proteins, and  20% Fats. Follow these dietary rules and continue to workout and you’ll start to see results in no time!

Calorie Calculator – Visit Here!

Top 5 Fitness Christmas Gifts 2017

Christmas is quickly approaching and if you are still look for presents for your friends and family, then take a look at the Top 5 Fitness Christmas Gifts!

1. Headphones

Jaybird X3 – Purchase Here!

Jaybird_X3

These headphones are great for anyone who lives an active lifestyle. From Running, to weightlifting, to athletic pregame warm up, these headphones will be an excellent gift idea. These headphones are designed to be water/sweat proof with there hydrophobic nano-coating. The Jaybird X3  have a sleek build designed to be very lightweight, while also, not sacrificing sound quality with less size. Battery life is said to last 8 hours of play time at full charge.

Jaybird X3 – Purchase Here!

2. Workout Clothes

Leggings – Purchase Here!

Lifting Hoodie – Purchase Here!

One of the simplest gifts, but also one of the most well received. You can’t go wrong with the gift of some good looking active wear for him or her!

 

 

3.  Athletic Bags

Adidas Defender Duffel Bag – Purchase Here!

AdidasDefIIBag

Perfect Size for carrying items to the gym. This bag may look small but it has plenty of room for all of your gear, comes in handy as small luggage as well for small trips.  The bag is 15 x 29 x 12 and comes in an assortment of colors to choose from.

Adidas Defender Duffel Bag – Purchase Here!

4. Travel Training Gear

TRX Training Kit – Purchase Here!

TRXTrainer

Give a gift that they can take with them wherever they go! TRX Training GO Kit is perfect for those who travel or need a quick workout at home. This convenience that the TRX Training Kit offers can keep you on track with your workouts for anyone with a tight schedule. Also, it provides the ability to take the gym with you when you travel because this lightweight gym weighs less then 1 lb!

TRX Training Kit – Purchase Here!

5. Fitness Smartwatches 

Fitbit Ionic Smartwatch – Purchase Here!

Fitbit ionic

The Fitbit Ionic is the most recent addition to the line up of today’s fitness smart watches. The Ionic has a great fitness track OS as well as: heart monitors, timers, and is compatible with the Fitbit simple application. It has a very thin and glossy design that looks very stylish for an fitness accessory that is to be worn all day. These smartwatches come with the functionality to work with texts, calls, and emails (as well as some other applications). It also has a phenomenal battery life of a length up too four days! I would recommend this watch over the Apple Watch, because the Fitbit Ionic is compatible with Android and IOS devices.

Fitbit Ionic Smartwatch – Purchase Here!

 

The Bane of Gym Bros

The Squat is the quintessential workout for all gym goers!  The Squat does more then just help you get massive tree-trunk thighs, but it also improves core strength and flexibility.  I would consider squats a Mandatory workout, these should be performed at least once a week. Although, many people distress about having to work on there legs, I believe that you can learn to love it. Don’t Skip Leg Day!

I personally really enjoy working out on leg day, especially Back Squats. I start with a warm-up set or maybe two, then I move into about 5-7 working sets. I try to get the most out of my back squats and I am usually exhausted my the time I am finished with them, so I almost always do them first.

Side Note: I also really appreciate how my pants fit on my bottom since I have been a skinny guy all my life, and I know my Fiancee does as well. 😉 She is a fan of the booty!

To All My Hardgainers

Are you a hardgainer? Have an ectomorph body type? Tired of being the skinny guy? Trust me, I know exactly how you feel. I graduated high school at 155lbs and I am 6’3″. Plus, I was growing out my thick black hair, so just ended up looking like Esqueleto from Nacho Libre…

There was three things that I changed in order to start packing on muscle:

1. Eat more! The number one rule to gaining weight is to start increasing your calorie intake. Supply your body with the materials it needs to grow. There are many different ways to do this. Being that my body type is very slim, I went with the “dirty bulk” approach. Which means I ate everything and anything that was in front of my face! This my not be the healthiest method but it got the job done.

2. Lift Heavy. Secondly, start lifting heavy. But be sure to be safe and bring a gym mate! Stick to your compound lifts such as back/front squats, deadlifts, bench press, bent over rows, and overhead shoulder press. Do your heavy lifts at the beginning of the workout and do at least 5 sets of 3-5 reps. I recommend the 5×5 strong lift program. Stronglifts.com5x5

3. Do less. Try to keep your workouts limited, aim for 45 mins to an hour and Also, cut back on your cardio or just cut it out completely for a set period.

Welcome To Kekoa Fitness Blog

Welcome to  the Kekoa Fitness blog! My Name is Kekoa Kubli and I am a 22-years old fitness advocate. I am very passionate about personal health/fitness and helping people get started on there own fitness journey.

The purpose of this blog is to share ideas with other people about all-things fitness! I want to inspire people to live a healthier lifestyle, as well as learn from others. I want to share some insight from my own personal fitness journey such as workout plans, nutrition, and personal obstacles that I had  to overcome. My main target is to help those who are just getting started, whether your goal is just weight-loss or to build muscle, we all need to just make the decision to get it started!