Total Fitness Bodybuilding
Total Fitness Bodybuilding
Since 1999 my Total Fitness Bodybuilding website has been online helping people build better bodies. I've been around since the start of the online bodybuilding and fitness scene. If you want to know who you can trust, it’s simple, just look for a coach who has passed the hardest test of all - The Test Of Time!
If you're looking for weight training workouts, fat loss diet tips, help with building lean muscle and losing stubborn bodyfat. Then you've come to the right place.
Lee Hayward
...Began working out in 1990.
...Entered first Bodybuilding Contest in 1995 and has been involved with bodybuilding ever since.
...Started coaching others online in 1999.
...Chosen by KZread as one of the Top Fitness Trainers in 2011.
Through my website and videos I have had the opportunity to reach out and help literally thousands of aspiring bodybuilders and fitness enthusiasts from all over the world. And I would love to help you reach your fitness goals.
all the best,
Lee Hayward
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This is smart advice that many aren’t giving right now.
You have given me the reason to carry on becuase I was at my point of frustration. It's hard when you constantly get lies shoved in your face from influencers online where they've lost all this weight in a month etc.
This cured my procrastination.
You are exactly right about the novices and experts. I believe they need to have separate start times. JMO.
I'm a big fan of the concept of leaving a bit in the tank when it comes to working out. It allows you to build momentum for training better the next workout. When you start pushing beyond your means, the risk for injury raises exponentially.
Absolutely, that's what I mean when I say "Keep it below redline". Makes it easier to stay consistent with your workouts and injury free
I just love my Full body Workout that i do. :)
Good stuff, most of my gym workouts are based around total body training.
I love doing full-body days as well. It's great because if you miss a day, you aren't set back because you just trained the full body the previous workout.
This clip was taken from the Total Fitness Bodybuilding Podcast: "The Ultimate Well Rounded Fitness Routine: Strength, Cardio, and Flexibility" that you can watch at: kzread.info/dash/bejne/g22IlLB-gabYlLA.html
My favorite pullover exercise Variation is:"the barbell pullover"
Has anyone tried to or heard of making an alcohol based tobacco leaf tincture before as a health supplement? I wonder if it would work.
sir i watched your videos almost 10 12 years ago.thank you
Will try this before doing an ab exercise and gulp it down. 🙃Been avoiding ab exercises for 1 month due to Abdominal Muscle Cramps... will see if this works and will get back to you.
What was his cholesterol score pre carnivore and post carnivore. Cholesterol Should be 222.
Hi lee: Can i do those forearms exercises After my biceps workout?
I’m pushing 70 yrs old, everyone my age has different levels of arthritis. I don’t do cardio activities or exercise that wears down joint cartilage…at any level.
I had a lack of bile that stopped my body from adequately digesting fats and absorbing vitamins from food. This caused my testosterone levels to crash. The doctor placed me on HCG to help boost my natural testosterone production.
Great advice on taking it easy and gradually building back up.. I'm doing about 75% of max weight or even a little less but not pushing to failure
You can watch the full episode on KZread at: kzread.info/dash/bejne/X2mL1rSgaKaZiM4.html
Who is this?
I'm Lee Hayward, you can read more about me at: leehayward.com/blog/about/
Hi lee: My favorite 4 day split is: Monday:chest & biceps Tuesday:back & triceps Thursday:legs & abs Friday:shoulders Thanks! Your fan, Josian.
Hi lee: My favorite 4 day split is: Monday:chest & biceps Tuesday:back & triceps Thursday:legs & abs Friday:shoulders Thanks! Your fan, Josian.
Hi lee: My favorite 4 day split is: Monday:chest & biceps Tuesday:back & triceps Thursday:legs & abs Friday:shoulders Thanks! Your fan, Josian.
Hi lee: My favorite 4 day split is: Monday:chest & biceps Tuesday:back & triceps Thursday:legs & abs Friday:shoulders Thanks! Your fan, Josian.
The more you do cardio the more the body gets used to and get less tired and that's a good thing! I go to work by bike everyday and now i am used to it
Absolutely, your body will adapt to the exercise you do regularly. Congrats on biking everyday, that's awesome!
@@TotalFitnessBodybuilding it is ok to do push ups and pull ups every day with low intensity not failure "greasing the groove"?
If you work out with a good intensity, you can gain a small amount of cardio at the same time.
Absolutely, you'll still reap some cardiovascular benefits from strength training - and you'll reap some strength benefits from cardiovascular training. But if you want to get the best results you need to include both forms of exercise. I outline a full plan for doing this in my most recent podcast that's linked in the video description.
Off day cardio 🙌
Lee is your program suitable for women starting out?
Both men and women have the same major muscles and those muscles need to be trained with similar exercises. Even when it comes to nutrition, the same core principles apply to both men and women. So from a practical point of view the training and nutrition is very similar. But where things change is when dealing with life outside of the gym. Men and women usually have different fitness ambitions, different challenges, different responsibilities, etc. and those things can have an impact on a person's ability to follow through with a fitness and nutrition program. I made a video talking more about this at: kzread.info/dash/bejne/rKlm0NVyYqbScrQ.html
This video was taken from the podcast "The Ultimate Well Rounded Fitness Routine: Strength, Cardio, and Flexibility" at: kzread.info/dash/bejne/g22IlLB-gabYlLA.html
Getting in the groove and staying consistently good enough rather than occasionally great I have yet to achieve. But I'm incredibly good at going bad enough consistently and occasionally great. But each great is less than previous "greats," So I appreciate this video. Thank you. I'm 6 weeks in to lifting and weekend biking. I'm pursuing a calorie deficit and taking your advice not to redline, and most importantly to avoid injury. I've always overdone it in the past and created injuries that would persist
Thanks for sharing, I appreciate your honesty. If you ever need help with mapping out an action plan that's right for you, you can schedule in for a strategy session coaching call with me at: www.leehayward.com/call
Stick to.salads. low cals OMAD one salad a day. Cal.deficirt
that would certainly put you in a calorie deficit, but it's probably not sustainable as a lifestyle. I don't know anyone who would like to live their rest of their life eating just a salad per day.
@@TotalFitnessBodybuilding Until desired size or measurements obviously than eat more but do more exercise You could potential be over weight or obese Lose weight with fasting and OMAD Than eat heavy meals like before BUT. Work out at a skinnier size Thus eating lots but working out lots as well To keep the Same weight by exersising it off This motivation would work on obese people Who defuse workout or dieting
great episode keep em comin.. on your points about well rounded fitness (rather than just strength focused routine), i personally think the best way to do it is either low impact long duration (Walking, swimming, cycling) or HIIT . While things like marathons are an impressive feat, i just feel like as humans we're not made for this level of endurance when it comes to the heart muscle atleast . I remember watching a long talk (Dr pradeep something was the name of the cardiologist if you're interested in watching it) where he was talking about how human hearts were never made for this (his argument was that in the past humans would rely on mostly a stop-start style, e.g running to hunt after an animal then resting, then doing it again and his opinion was that thats the ideal way to excercise ur heart, i guess the closest to it would be HIIT or maybe crossfit style workouts) . I spent a bit researching this but I'm always learning so im looking at diff perspectives, but its just one thought and "I dont wanna lift cuz i dont wanna get too big" I hear that alot people really underestimate the process 😆
my bone to pick was mainly with marathons , i dont think a man running for 40km or whatever they do is the healthiest on the heart but thats just my take based on what i read so far
@kareemyoussef2304 I totally agree that extreme endurance isn't done for "health". It's mainly for sport performance and personal challenge to test ones limits. Just like building extreme levels of muscle and lifting super heavy weights isn't "healthy" - neither is pushing the limits with endurance. But with that being said, I still think pushing yourself to improve your fitness is still a lot healthier than ignoring your fitness - like most folks do.
Thanks for video
Most welcome, glad you liked it.
I love that Lee is a bodybuilder but focuses on total fitness not just bodybuilding
Thanks, i appreciate that. That's the main message of this whole podcast. Glad you enjoyed it
I'm 37 and I started my TRT journey a little over a year ago. Whe. We first checked my numbers they were at like 150 and then dripped again after getting them checked. So I think it's a good thing to get checked. The range is like 264 to 915..somewhere around there. It's all about balance.
Thanks for sharing your feedback, how is TRT working for you so far?
@TotalFitnessBodybuilding so they ended up increasing my dosage and I got a referral to a specialist because they are thinking that there might be something else going on that is effecting the testosterone. So yea it has helped and helped discover what might be an underlying issue. I go back in month for my next panel check to see how much the increase dosage has helped.
I had extremely low T for over 5 months, but it's gradually going back up. The doctor prescribed me HCG to help boost my natural testosterone production. Illness, nutrition etc can crash your testosterone levels. It happened to me due to bile issues, I became malnourished. It can take up to a year for your testosterone levels to recover
Next time wear a covid mask during the presentation
will do, you wear one as well, can never be too careful LOL
Here are the topics covered during the podcast: 1:32 - I did a 200 mile (323 km) bicycle ride over the weekend. 2:54 - Well rounded fitness VS one dimensional fitness. 3:52 - Physical 100 Netflix Series - Who is the best overall athlete? 5:06 - The problem with bodybuilding and powerlifting on real world fitness. 5:55 - Why I'm focusing on building well rounded fitness in my own training. 7:22 - Building Your Internal Engine - strengthen your heart, lungs, and cardiovascular system. 8:10 - My first fitness passion wasn't bodybuilding - it was martial arts. 10:18 - Building a base level of fitness with low intensity cardiovascular exercise. 11:30 - Cardio for fat loss VS cardio for athletic performance. 12:29 - The best fitness routine for overall health and longevity. 13:18 - Developing your VO2 max and the importance this has on your long term health. 14:25 - What's more important Building Muscle or Building Endurance? 18:30 - How to structure your workouts for both strength training and cardio. 19:00 - The real definition of "High Intensity Strength Training". 20:00 - Will you lose muscle if you do cardio? The truth... 22:00 - Pairing up complementary forms of exercise to build your total fitness. 23:55 - What is Zone 2 Cardio? 27:45 - The True Definition of Cross Fit. 30:15 - There's only ONE thing that can stop your progress in the gym. 31:41 - Why you should start with easy workouts that are below your maximum effort. 32:47 - The power of marginal gains - getting 1% better each day. 33:35 - My biggest pet peeve in fitness... 34:33 - Keeping it below Red Line - why pushing yourself too hard is counter productive. 36:40 - The "Secret" that all successful fitness influencers have in common. 37:40 - Letting your body grow VS trying to force it to grow. 39:40 - The 2 most neglected areas of fitness - Flexibility and Mobility. 43:05 - The Biggest Mistake Amateur Endurance Athletes Make. 44:18 - The Biggest Mistake Gym Bro Bodybuilders Make. 45:00 - The danger of having excess belly fat and what to do about it.
good workout 🙏🔥🔥
Glad you like it!
Absolutely love physical 100!! And you’re so right about being well Rounded. Keeps life interesting and exciting and for my mental health it’s beautiful
That competition puts "real fitness" into perspective. I have so much respect for those athletes
Good Morning Lee! Hey, great info. This one struck many chords. PEACE from IOWA!
Glad you enjoyed it, appreciate your feedback
Hey Lee. You may like this channel called "The Bioneer". He too focuses a lot of his content on being a well-rounded athlete. I too think for most people, being well-rounded works the best. I love doing the cycling, my bodybuilding, and my heavy-bag work. For me, I like to pick out physical activities that I enjoy.
Thanks for sharing your feedback and I'll check it out, much appreciated
@@TotalFitnessBodybuilding I do think you will appreciate some of his content. If you want one of his best videos in my opinion, look up "if you're moving, you're improving".
Yeah and btw kids don’t do steroids they will make your testicles shrink and blow big holes in your brain
thank you thats what i feel better doing ❤
good stuff
I’ve just getting my other half a gym membership and we’re gonna do this workout together tomorrow. My lower back is starting to feel better and this will be my first workout since returning back to the gym after almost 6 weeks. I’ll let you know how we get on 👊👍.
Nice, hope you can enjoy some good workouts together.
Oxandrolone (Anavar) is legal. It is Rx'd for reversing osteoporosis
Real medication is one thing, but what we're talking about in this video is not actual medication. It's just over priced whey protein in capsules and labeled as "Legal Steroids"
Carnivore is a realistic long term solution. Get rid of all plant products. Only eat meat for a minimum of 90 days. Don't cheat. Make sure you drink a lot of water. Twice as much as you assume. Also get a good electrolyte supplement. Usually an unflavored pack to put in your water daily. Once your carb addiction is kicked, you'll feel way better and you'll realize that this diet is easily sustainable. Much better than a keto diet which still includes carbs. Don't eat carbs... because they are addicting... and they keep ghrelin (the hunger hormone) activated. Being in actual ketosis suppresses ghrelin.
How long have you been carnivore for?
My heels can never stay on the ground when I squat. And since I can't squat I just stay out of weights because I don't want to skip leg day.
Makes sense, can't squat, can't train legs, can't workout... Just stay home and watch workout videos on youtube - it's the next best thing LOL
How to buy this vince gironda book. How much please say. I want to buy. Please say
The link is in the video description. You can download The Vince Gironda Program at: www.VinceGirondaProgram.com
I just started at 135. But then again I was a warehouse worker before
Good stuff, most guys should be able to quickly work up to 135 pounds and progress from there.
Hi Lee, I've been training naturally for 15 years. Im 28 years old and I just bounced back into the gym after two years of having a minor lower back injury. Im interested in competing at the natural level and wanted some tips. I just rediscovered your KZread channel and remembered all of the great advice you always provided. Any advice on contest prep would be much appreciated. Thanks and I just subscribed. Eric
I've got an ebook called "Your First Bodybuilding Competition" if you like I can send you a copy. Just email me [email protected]