Get Fit + Healthy

The best weight loss tips for women looking to start a workout plan to lose weight, get lean and build strength. Learn the benefits of weightlifting combined with a Keto diet menu to help you burn fat, have more energy and feel confident. Whether you are just looking try a new challenging weightlifting routine or looking for Hiit workouts for beginners, The Mermaid with Muscles will provide you the ultimate guide for using gym equipment, meal prep ideas, Keto recipes and weekly workout plans. We offer workout programs to lose weight, workout programs for strength, weightlifting and cardio workouts. You’ll find the best gym workout routines, gym workout tips, how to lose weight fast and how to burn fat naturally without burn fat supplements. Plus all the details to help you get started on a Keto Diet with keto recipes and how to get into ketosis and maintain ketosis and a healthy lifestyle in and out of the gym

When it comes to lifting weights the most important thing is having the proper form to prevent injury + if you know how to do the exercises correctly you will feel more confident in the gym!

I'm going to demonstrate the 3 exercises I see most commonly done incorrectly, proper form and ways to work on improving your form if you can't seem to get it right!

Lat Pull Downs

Incorrect: Most often you’ll see people sitting straight up, pulling the lat bar too far in front of their chest, straight down parallel to their upper body. When doing it this way you are using your arms to perform the exercise rather than using your back or more specifically your lats to move the weight.

Proper Form:

Slightly lean back about 30 degrees or so. This will put a slight curve on your lower back
Stick your chest out.
Bring the bar down until it touches your upper chest by drawing the shoulders and the upper arms down and back.
Upper body should remain stationary and only the arms should move.

Tip: Concentrate on squeezing your back muscles and squeezing your shoulder blades together.

2. Squats

Incorrect: People often lean their upper body too far forward, and their stance maybe too narrow or wide.

Proper Form:

Stand with your feet shoulder width apart.
Push your butt/hips back as if you were sitting in a chair.
Keep your head and chest up, and don’t lean too far forward

Tip: Use a TRX to practice proper squat form, this helps keep your upper body up right while also allowing you to go deeper into your squat.

Also practice going from sitting to standing from a bench focusing on pushing straight up through your feet as if you were driving the top of your head into the ceiling,

3. Bicep Curls

Incorrect: Two common mistakes people make when doing bicep curls are bringing your elbows too far forward and swinging the dumbbells using momentum to curl the weight up instead of isolating the bicep to do the work.

Proper Form:

Stand with a staggered stance and core tight to prevent your upper body from swaying
Keep your elbows and upper arm by your sides
Curl the dumbbell without swinging or using momentum to preform the exercise

Tip: Do bicep curls with your back against a wall this way you can not swing the dumbbell behind you and focus on keeping the back of your upper arm against the wall.

if you are already over thinking it and feeling like you have no idea what workouts you should do head over to The Ladies Locker Room on Facebook.

Once you join the group there is a link to my online locker room that is packed with HIIT workouts, strength training workouts and more!