Training abs with the hip flexors is more effective

Training abs while your hip flexors are initiated is an essence in building core strength. People have a false perception that their core is just the abs and all they need to do is contract them. That Is false, your core consist of your lower back, abs, obliques, and essentially the hips. The best ab workouts are the ones where your entire core is activated (I.e. planks .. the mother of all core workouts.)

2 sets of 50 .. uncle @nab_100 coaching me up .. abs and hip flexors feel like it wants to split open . 

@tadesouaiaia #fitness #bodybuilding #motivation #midcitypower #midcityLA #labrea #lacienega #westwood #brentwood #santamonica #musclebeach #losangeles #california #shredded #aesthetic #physique 

~ Bryan Wesley Williams

What to think about prior to working out

Before you lift, decide what your main goal is. The goal to achieve a specific look requires different lifting approach than the goal to become a better performance athlete. Those who lift in order to improve their athletic performance are most concerned with moving the weight from point A to point B the most efficiently with the most weight. Those who lift in order to look a specific way should focus on feeling the target muscles working. Moving a weight from point A to point B is secondary. The amount of weight you use, your rep speed, and your mental focus will be different based upon your main goal.

My now common nick name is "Mo Hawk Guy" or "Guy with the Mo Hawk" Photographer JeaNN YounG - @7cobras . Very Strong Shot #fitness #bodybuilding #motivation #baywatch #thebeach #musclebeach #losangeles #california #shredded #aesthetic #physique #beverlyhills #wilshire #santamonica #westwood #brentwood https://instagram.com/p/0JkuESmgbG/ from @InstaGrab (http://is.gd/pplay)

Feeling tired or raring to go? ~ Thyroid Function

Your thyroid levels can be either optimized or harmed by actions you take. The thyroid needs iodine, either from iodized salt, certain foods, or from supplements. Optimized thyroid levels promote fat loss, as well as maintenance of a lean condition. T4 metabolites can work towards reversing adverse changes to gene function associated with metabolic disorder. For women, iron deficiency is a likely cause of thyroid deficiency.

Bryan Wesley Williams ~ Professional Sprint Runner & Personal Coach

The back pose ~ bodybuild progression over 4 years

Bottom two is 2014 and 2015 .. thanks to the pull up bar and proper nutrition .. back continues to get wider and wider .. width .. lat pulls and pull ups give you wings .. not red bull

Bryan Wesley Williams ~ Pro Athlete, Coach and Bodybuild trainer

When to Carb Up

Eat for what you're about to do. Carbs fuel intense activity, so don't carb-up for bed or you may end up storing them instead of burning them. Do cardio in the morning before you've had any carbs. Tap into fat stores without eating away at muscle by having the amino acids (or protein) pre-cardio. Not all carbs work the same way. Broken down to their smallest components, fructose goes straight to the liver while glucose preferentially gets used in muscle cells. Keep tabs on fructose intake to keep it from being stored as fat.


~ Bryan Wesley Williams - Pro Athlete Track Runner