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📝 Training Frequency - How Often Should You Train Each Muscle Group? By @jonashereora
⠀
These are averages and your specific training frequency will vary depending on your fitness level and experience. ⠀
💪 These training frequencies are for strength and muscle growth.
⠀
Back 2-4 times per week
Chest 2-3 times per week
Deltoids 2-6 times per week
Arms 2-3 times per week
Abs 2-3 times per week
Quadriceps 2-3 times per week
Glutes 2-3 times per week
Hamstrings 2-3 times per week
⠀
How often do you train? Comment below 👇

📝 Training Frequency - How Often Should You Train Each Muscle Group? By @jonashereora

These are averages and your specific training frequency will vary depending on your fitness level and experience. ⠀
💪 These training frequencies are for strength and muscle growth.

Back 2-4 times per week
Chest 2-3 times per week
Deltoids 2-6 times per week
Arms 2-3 times per week
Abs 2-3 times per week
Quadriceps 2-3 times per week
Glutes 2-3 times per week
Hamstrings 2-3 times per week

How often do you train? Comment below 👇

💥FULL BODY CONDITIONING💥
...
I love to create workouts that challenge the entire body while targeting the core at a high intensity. The high intensity of the workout will test your cardiovascular endurance. 🥵💪💥
...
This workout is made up of three circuits. All exercises are performed back to back with no rest until all are completed then each circuit is repeated for 3 rounds total before advancing to the next. 💥
...
THE WORKOUT 👇
...
💥CIRCUIT 1:
•Barbell Hip Thrusters (10 full range reps, 10 top range pulses, 10 sec top range hold, 10 Banded Abductors)
•KB Swings (40 reps)
•Bosu Plank (feet on Bosu to challenge core stability during Plank)
...
💥CIRCUIT 2: •Wall Balls (30 reps)
•Bosu Plank Mini Pikes (30 reps)
•Plate Push Plank Pushups (10 reps)
...
💥CIRCUIT 3:
(Performed like a HIIT- 40 sec each exercise. 20 sec rest between)
•Bosu Battle Ropes
•Squat Front Raises
•Hanging Ab Stairstepper ...
🎶 Music Credit: Rosa Park by @outkast ...
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#fullbodyworkout #workoutvideo #workoutroutine #workoutideas #exerciseroutine #exercisemotivation #exercise #fitnessmotivation #lowerbodyworkout #upperbodyworkout #exerciseideas #iam1stphorm #legionofboom #duespaid #75hard #pham #fitfam #fitspo #buildmuscle #burnfat #weighttraining #gymworkout #circuittraining #strengthandconditioning #hiitworkout #hiit #dumbellworkout #barbellworkout #bosuballworkout

💥FULL BODY CONDITIONING💥
...
I love to create workouts that challenge the entire body while targeting the core at a high intensity. The high intensity of the workout will test your cardiovascular endurance. 🥵💪💥
...
This workout is made up of three circuits. All exercises are performed back to back with no rest until all are completed then each circuit is repeated for 3 rounds total before advancing to the next. 💥
...
THE WORKOUT 👇
...
💥CIRCUIT 1:
•Barbell Hip Thrusters (10 full range reps, 10 top range pulses, 10 sec top range hold, 10 Banded Abductors)
•KB Swings (40 reps)
•Bosu Plank (feet on Bosu to challenge core stability during Plank)
...
💥CIRCUIT 2: •Wall Balls (30 reps)
•Bosu Plank Mini Pikes (30 reps)
•Plate Push Plank Pushups (10 reps)
...
💥CIRCUIT 3:
(Performed like a HIIT- 40 sec each exercise. 20 sec rest between)
•Bosu Battle Ropes
•Squat Front Raises
•Hanging Ab Stairstepper ...
🎶 Music Credit: Rosa Park by @outkast ...
.
.
.
.
.
#fullbodyworkout #workoutvideo #workoutroutine #workoutideas #exerciseroutine #exercisemotivation #exercise #fitnessmotivation #lowerbodyworkout #upperbodyworkout #exerciseideas #iam1stphorm #legionofboom #duespaid #75hard #pham #fitfam #fitspo #buildmuscle #burnfat #weighttraining #gymworkout #circuittraining #strengthandconditioning #hiitworkout #hiit #dumbellworkout #barbellworkout #bosuballworkout

𝙒𝙃𝘼𝙏 𝙄𝙎 𝙈𝙐𝙎𝘾𝙇𝙀 𝙈𝙀𝙈𝙊𝙍𝙔🧠
👇𝙏𝙖𝙜 𝙖 𝙛𝙧𝙞𝙚𝙣𝙙 𝙩𝙝𝙖𝙩 𝙣𝙚𝙚𝙙𝙨 𝙩𝙝𝙞𝙨 𝙞𝙣𝙛𝙤!👇
- 
Follow @P.T.Pete for daily fitness/nutrition tips and knowledge!📚
- 
Unlike octopuses, we don't have brains in our limbs. So we can't really "remember" anything in our arms and legs. But it's true that once you learn how to do something physical—whether it be riding a bike or deadlifting—it becomes easier and easier to do it without thinking. It sure feels like your body remembers how to do it.
- 
Most people are referring to this phenomenon when they talk about "muscle memory," but when biologists and neuroscientists study it they mean at least two slightly different things, though only one actually happens inside your muscles.
- 
If you've never held a barbell in your life, the first time you try working out with one it'll probably feel heavy and awkward. You'll need to work your way up to lifting impressive poundage. But if you take a break from working out and return months later, you'll find it's much easier to get back up to the weights you were lifting before. And the same is true no matter what your exercise of choice—it's simply easier to put lost muscle back on than it is to bulk up for the first time.
- 
Some biologists have done elaborate experiments in recent years to try to figure out why that is. Their current theory: that even as muscles shrink, muscle cells stick around.
- 
See, when you stress your muscles to the point of hypertrophy, they grow new cells to get stronger. For a long time, the idea was that the same thing happens in reverse if you don't use your muscles—those cells should die off. But that might not be quite right.
- 
Recent research where biologists, like Kristian Gundersen at the University of Oslo, tag specific cells to track their growth or decay have found that myonuclei shrink down without disappearing as muscles atrophy.
- 
𝐑𝐞𝐟𝐞𝐫𝐞𝐧𝐜𝐞:
Muscle memory and a new cellular model for muscle atrophy and hypertrophy --
Kristian Gundersen -- Journal of Experimental Biology 2016 219: 235-242;doi: 10.1242/jeb.124495

𝙒𝙃𝘼𝙏 𝙄𝙎 𝙈𝙐𝙎𝘾𝙇𝙀 𝙈𝙀𝙈𝙊𝙍𝙔🧠
👇𝙏𝙖𝙜 𝙖 𝙛𝙧𝙞𝙚𝙣𝙙 𝙩𝙝𝙖𝙩 𝙣𝙚𝙚𝙙𝙨 𝙩𝙝𝙞𝙨 𝙞𝙣𝙛𝙤!👇
-
Follow @P.T.Pete for daily fitness/nutrition tips and knowledge!📚
-
Unlike octopuses, we don't have brains in our limbs. So we can't really "remember" anything in our arms and legs. But it's true that once you learn how to do something physical—whether it be riding a bike or deadlifting—it becomes easier and easier to do it without thinking. It sure feels like your body remembers how to do it.
-
Most people are referring to this phenomenon when they talk about "muscle memory," but when biologists and neuroscientists study it they mean at least two slightly different things, though only one actually happens inside your muscles.
-
If you've never held a barbell in your life, the first time you try working out with one it'll probably feel heavy and awkward. You'll need to work your way up to lifting impressive poundage. But if you take a break from working out and return months later, you'll find it's much easier to get back up to the weights you were lifting before. And the same is true no matter what your exercise of choice—it's simply easier to put lost muscle back on than it is to bulk up for the first time.
-
Some biologists have done elaborate experiments in recent years to try to figure out why that is. Their current theory: that even as muscles shrink, muscle cells stick around.
-
See, when you stress your muscles to the point of hypertrophy, they grow new cells to get stronger. For a long time, the idea was that the same thing happens in reverse if you don't use your muscles—those cells should die off. But that might not be quite right.
-
Recent research where biologists, like Kristian Gundersen at the University of Oslo, tag specific cells to track their growth or decay have found that myonuclei shrink down without disappearing as muscles atrophy.
-
𝐑𝐞𝐟𝐞𝐫𝐞𝐧𝐜𝐞:
Muscle memory and a new cellular model for muscle atrophy and hypertrophy --
Kristian Gundersen -- Journal of Experimental Biology 2016 219: 235-242;doi: 10.1242/jeb.124495

𝐓𝐇𝐄 𝐌𝐎𝐒𝐓 𝐈𝐌𝐏𝐎𝐑𝐓𝐀𝐍𝐓 𝐒𝐇𝐎𝐔𝐋𝐃𝐄𝐑 𝐄𝐗𝐄𝐑𝐂𝐈𝐒𝐄! --👇 𝐓𝐚𝐠 𝐚 𝐟𝐫𝐢𝐞𝐧𝐝 👇
⁠- Follow @TheTrainingManual for daily fitness/nutrition tips and education📚
- 
When performing the exercise, your grip should be just outside of shoulder width and you should aim to keep your arms vertical to the floor.⁠
⁠
It is very common to see slanted or angled arms, which results in the misalignment of your joints and consequently leads to a less stable and inefficient pressing movement.⁠
- 
Great post by @nattyknowledge .
.
.
⁠#shoulderworkout #shoulderworkouts #buildmuscle #musclebuilding #backworkout #legworkout #backday #shoulders #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #mobility #yogafit #iifym

𝐓𝐇𝐄 𝐌𝐎𝐒𝐓 𝐈𝐌𝐏𝐎𝐑𝐓𝐀𝐍𝐓 𝐒𝐇𝐎𝐔𝐋𝐃𝐄𝐑 𝐄𝐗𝐄𝐑𝐂𝐈𝐒𝐄! --👇 𝐓𝐚𝐠 𝐚 𝐟𝐫𝐢𝐞𝐧𝐝 👇
⁠- Follow @TheTrainingManual for daily fitness/nutrition tips and education📚
-
When performing the exercise, your grip should be just outside of shoulder width and you should aim to keep your arms vertical to the floor.⁠

It is very common to see slanted or angled arms, which results in the misalignment of your joints and consequently leads to a less stable and inefficient pressing movement.⁠
-
Great post by @nattyknowledge .
.
.
#shoulderworkout #shoulderworkouts #buildmuscle #musclebuilding #backworkout #legworkout #backday #shoulders #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #mobility #yogafit #iifym

🔥 Pull-Ups Vs. Chin-Ups - Which is Better? By @jonashereora
⠀
There's a big debate on which is better, the Pull-up (pronated / overhand grip) or the Chin-up (supinated / underhand grip).
⠀
🤷‍♂️ They are actually very similar at targeting the latissimus dorsi and developing a wider and stronger back.
⠀
The biggest difference is that the chin-up activates the biceps more than the pull-up, and can therefor seem easier to perform for some people.
⠀
🤕 The chin-up is also considered to be easier on the shoulder for those with shoulder joint issues.
⠀
Most people will feel that the Pull-up is working the lats more, but studies show that they're almost identical on targeting the lats.
⠀
💪 As long as you're performing one of them correct and progressively overloading, you're probably going to see great results in back development over time.
⠀
Which one is your favorite? Comment below! 👇

🔥 Pull-Ups Vs. Chin-Ups - Which is Better? By @jonashereora

There's a big debate on which is better, the Pull-up (pronated / overhand grip) or the Chin-up (supinated / underhand grip).

🤷‍♂️ They are actually very similar at targeting the latissimus dorsi and developing a wider and stronger back.

The biggest difference is that the chin-up activates the biceps more than the pull-up, and can therefor seem easier to perform for some people.

🤕 The chin-up is also considered to be easier on the shoulder for those with shoulder joint issues.

Most people will feel that the Pull-up is working the lats more, but studies show that they're almost identical on targeting the lats.

💪 As long as you're performing one of them correct and progressively overloading, you're probably going to see great results in back development over time.

Which one is your favorite? Comment below! 👇

🔥🔥𝐏𝐔𝐒𝐇 𝐔𝐏 𝐕𝐀𝐑𝐈𝐀𝐓𝐈𝐎𝐍𝐒!
What's your favourite?
-⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Follow @TheTrainingManual or daily fitness/nutrition tips and education📚⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Push-ups are a great exercise for developing your chest, triceps, shoulders, and core.⁣⠀⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here are a few variations you can try!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
To perform a standard push-up⁣ begin with hands placed directly under shoulders and feet slightly wider than hip-width distance apart on the floor.⁣⠀⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Lower your chest to touch the floor. Always aim to go as low as you can, using a full range of motion.⁣⠀⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Push palms into the floor and extend arms to press your body back up to start position.⁣⠀⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
--⁣⠀⠀⠀⠀⠀
Great post by @jameskewfitness.
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#musclebuilding #buildmuscle #chestworkout #chestworkouts #pushpulllegs #pushday #pullday #squat #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding  #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #mobility  #yogafit  #iifym

🔥🔥𝐏𝐔𝐒𝐇 𝐔𝐏 𝐕𝐀𝐑𝐈𝐀𝐓𝐈𝐎𝐍𝐒!
What's your favourite?
-⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Follow @TheTrainingManual or daily fitness/nutrition tips and education📚⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Push-ups are a great exercise for developing your chest, triceps, shoulders, and core.⁣⠀⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here are a few variations you can try!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
To perform a standard push-up⁣ begin with hands placed directly under shoulders and feet slightly wider than hip-width distance apart on the floor.⁣⠀⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Lower your chest to touch the floor. Always aim to go as low as you can, using a full range of motion.⁣⠀⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Push palms into the floor and extend arms to press your body back up to start position.⁣⠀⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
--⁣⠀⠀⠀⠀⠀
Great post by @jameskewfitness .
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.⠀⠀⠀⠀
#musclebuilding #buildmuscle #chestworkout #chestworkouts #pushpulllegs #pushday #pullday #squat #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding   #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #mobility   #yogafit   #iifym

🔥CALORIE DEFICIT🔥
-
-
________________
It has become an oddly common phenomenon in today’s nutrition & fitness world to shame all the scientific mechanisms that have been proven to work, all in lieu of a lack of results.

Although several different factors can indirectly impact the way your body loses fat (e.g. some people are more susceptible to having stronger symptoms of hunger), at the end of the day it still comes down to your total energy intake through the day.

Creating a negative energy balance is what will ultimately ensure that you lose fat long term; don’t blame the system if you aren’t willing to stay accountable and put in consistent work for a long period of time.

A calorie deficit is and always will be king when it comes to losing weight. Period.

Yaniv ✌❤
________________

For more fitness & nutrition info:
⚡Follow @nutritionculture
⚡Follow @nutritionculture
⚡Follow @nutritionculture

_________________________
#nutrition #calories #caloriedeficit #buildmuscle #nutritionculture #fatlossjourney #fatloss #gainmuscle #calorieintake #eatright #hiitworkout #gains💪 #fitnesslife #fitnessfreaks #gymfood #workouts #workoutroutine #workouts #goodworkout #gotothegym #funnyfitness #fitnessfunny #workoutmeme #workoutmemes #fitnessmeme #fitnessmemes #gymmeme #gymmemes #fitnesshumor #gymhumor
_________________________

🔥CALORIE DEFICIT🔥
-
-
________________
It has become an oddly common phenomenon in today’s nutrition & fitness world to shame all the scientific mechanisms that have been proven to work, all in lieu of a lack of results.

Although several different factors can indirectly impact the way your body loses fat (e.g. some people are more susceptible to having stronger symptoms of hunger), at the end of the day it still comes down to your total energy intake through the day.

Creating a negative energy balance is what will ultimately ensure that you lose fat long term; don’t blame the system if you aren’t willing to stay accountable and put in consistent work for a long period of time.

A calorie deficit is and always will be king when it comes to losing weight. Period.

Yaniv ✌❤
________________

For more fitness & nutrition info:
⚡Follow @nutritionculture
⚡Follow @nutritionculture
⚡Follow @nutritionculture

_________________________
#nutrition #calories #caloriedeficit #buildmuscle #nutritionculture #fatlossjourney #fatloss #gainmuscle #calorieintake #eatright #hiitworkout #gains 💪 #fitnesslife #fitnessfreaks #gymfood #workouts #workoutroutine #workouts #goodworkout #gotothegym #funnyfitness #fitnessfunny #workoutmeme #workoutmemes #fitnessmeme #fitnessmemes #gymmeme #gymmemes #fitnesshumor #gymhumor
_________________________

⁉️ Did YOU Know This About Chin-Ups? By @jonashereora
⠀
Chin-Up is a variation of the Pull-Up, which both are considered as top upper bodyweight exercises. 🔱 The Chin-Up is a multi-joint/compound movement that targets your Lats, Trapezius, Posterior Deltoids, Major & Minor Rhomboids, and Teres Major.
⠀
Your biceps are highly activated in this movement and helps you grow bigger and stronger arms.
⠀
⭐️ It also helps develop your 'Six-pack' as you need to use your Abs to stabilize your body when pulling yourself up & down.
⠀
How many chin-ups can you do in one go? Comment below! 👇

⁉️ Did YOU Know This About Chin-Ups? By @jonashereora

Chin-Up is a variation of the Pull-Up, which both are considered as top upper bodyweight exercises. 🔱 The Chin-Up is a multi-joint/compound movement that targets your Lats, Trapezius, Posterior Deltoids, Major & Minor Rhomboids, and Teres Major.

Your biceps are highly activated in this movement and helps you grow bigger and stronger arms.

⭐️ It also helps develop your 'Six-pack' as you need to use your Abs to stabilize your body when pulling yourself up & down.

How many chin-ups can you do in one go? Comment below! 👇

Most Recent

ROMANIAN DEADLIFTS 💥
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This exercise is one of the most versatile deadlift supplemental exercises. It’s a great exercise to build hypertrophy in the hamstrings and glutes without adding a taxing amount of stress. It’s also a form corrector- it helps teach you how to set your back in normal anatomical extension. Another plus of this exercise is that it can be used to help with rehab for the low back.
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Questions? Drop a comment below or slide in the dms!
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I’m currently taking on 1:1 online coaching clients who are ready to become their highest self! Click the link in my bio to apply ✨.
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#fitnesscoach #onlinefitnesscoach #healthybody #healthymindset #personaltrainer #wellness #healthyfood #dieting #buildmuscle #toned #gymprogress #gymworkout #gyminspiration #gymmotivation #selfdiscipline #selfcare #fatloss #weightloss #fitnessjourney #fitnessmotivation #mealprep #abworkout #nutritionist

ROMANIAN DEADLIFTS 💥
.
This exercise is one of the most versatile deadlift supplemental exercises. It’s a great exercise to build hypertrophy in the hamstrings and glutes without adding a taxing amount of stress. It’s also a form corrector- it helps teach you how to set your back in normal anatomical extension. Another plus of this exercise is that it can be used to help with rehab for the low back.
.
Questions? Drop a comment below or slide in the dms!
.
I’m currently taking on 1:1 online coaching clients who are ready to become their highest self! Click the link in my bio to apply ✨.
.
.
.
.
.
.
.
#fitnesscoach #onlinefitnesscoach #healthybody #healthymindset #personaltrainer #wellness #healthyfood #dieting #buildmuscle #toned #gymprogress #gymworkout #gyminspiration #gymmotivation #selfdiscipline #selfcare #fatloss #weightloss #fitnessjourney #fitnessmotivation #mealprep #abworkout #nutritionist

Hi!  My name is Abbie and This is my NEW Thrive Experience with Sculpt ...Day 16... this is my NEW daily routine. 
I am a part-time fitness instructor, teaching 9 cycle and strength classes per week and Thrive plus Sculpt has truly changed my fitness game!  I have to say that I thought my “experience” couldn’t get any better than my 3 daily steps, but I was pleasantly blown away with the addition of Sculpt.

Day 6: Can you say mental clarity and focus? I desperately needed that in my profession and in my personal life as a mom of a 2 year old. 
Day 16: I can tell my brain is functioning at peak levels and my stamina during the day is that of the energizer bunny.  I am recovering so much faster after my classes and I have even more left afterward to continue accomplishing what I have on my “to do” list. 
Guess what...I even am starting to see my post-pregnancy belly change in a way it hasn’t in 2 years.  I can tell that my body is using the amino acids when it needs them as the energy is sustainable and pushes me throughout the day but especially during exercise. 
The Thrive Experience plus SCULPT is THE game changer and I can’t wait to continue to see what it does for me! 
Don’t hold back in your health goals this holiday season! 
Abbie Cooper

Hi! My name is Abbie and This is my NEW Thrive Experience with Sculpt ...Day 16... this is my NEW daily routine.
I am a part-time fitness instructor, teaching 9 cycle and strength classes per week and Thrive plus Sculpt has truly changed my fitness game! I have to say that I thought my “experience” couldn’t get any better than my 3 daily steps, but I was pleasantly blown away with the addition of Sculpt.

Day 6: Can you say mental clarity and focus? I desperately needed that in my profession and in my personal life as a mom of a 2 year old.
Day 16: I can tell my brain is functioning at peak levels and my stamina during the day is that of the energizer bunny. I am recovering so much faster after my classes and I have even more left afterward to continue accomplishing what I have on my “to do” list.
Guess what...I even am starting to see my post-pregnancy belly change in a way it hasn’t in 2 years. I can tell that my body is using the amino acids when it needs them as the energy is sustainable and pushes me throughout the day but especially during exercise.
The Thrive Experience plus SCULPT is THE game changer and I can’t wait to continue to see what it does for me!
Don’t hold back in your health goals this holiday season!
Abbie Cooper

My name is Sully and I like to wear my destuffed Llama.  Such a goofy dog!

My name is Sully and I like to wear my destuffed Llama. Such a goofy dog!

Is your coffee really coffee, or is it actually a metric shit-tonne of milk, cream, sauce, sprinkles mixed in with some coffee?⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you're struggling to lose fat it might be worth looking into how many calories you're drinking on a daily basis.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Credit to @physiqonomics for the great content!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Want to learn how to lose fat and get lean the right way? Download your FREE guide 'The 5 Fundamentals of Fat Loss' - link in bio⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Want to work with me using a science based approach to achieve your goals? Join the @transformation.academy today!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

Is your coffee really coffee, or is it actually a metric shit-tonne of milk, cream, sauce, sprinkles mixed in with some coffee?⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you're struggling to lose fat it might be worth looking into how many calories you're drinking on a daily basis.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Credit to @physiqonomics for the great content!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Want to learn how to lose fat and get lean the right way? Download your FREE guide 'The 5 Fundamentals of Fat Loss' - link in bio⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Want to work with me using a science based approach to achieve your goals? Join the @transformation.academy today!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

We offer a FREE Trial Fitness Training Session via the weblink in the guzzFIT bio or by calling Matt; 0415 811 228 / Shirin; 0415 859 426
so your fitness plan includes the 3 main components of achieving a physical transformation or a specific result on the day you require, those 3 components will be: - Nutrition (EAT)
- Recovery (REST) and - Exercise (MOVE)

To be your best consume food with MEAL BALANCE,
There are 3 Macro Nutrients;
- Proteins
- Fats and
- Carbohydrates

Micro Nutrients and Phytonutrients are usually just referred to as vitamins and minerals,

The other important qualities of foods are;
- Grams of fibre
- The GI level of the carbohydrates in each meal
- The spectrum and amount of nutrients metabolically available in each meal
- The amount of good bacteria contained in the food of each meal and
- The amount of bad or bacteria destroying elements within the food you consume.

Balanced meal ingredients and meal qualities allows your body to operate at its highest level, you'll feel and look good too!

Shape and sculpt your body during a FREE Trial Fitness Training Session via the contact page on the guzzFIT website via the weblink in our bio or call Matt; 0415 811 228 / Shirin; 0415 859 426

#CoogeeFitness #RandwickFitness #BronteFitness #PersonalTrainer #PersonalTraining #FitnessTraining #FitnessInstructors #GroupFitnessTrainers #InjuryRehabTraining #BuildMuscle #guzzFIT #Boxing #BodyTransformation #HealthyDiet #SportsFitness #MuscleFitness #WomensFitness #OutdoorFitness #FitnessWorkout #HIIT #FemaleFitnessTrainer #BodyMobility #StretchingProgram #FitnessRegime #ExerciseProgram #PersonalTrainersSydney #Bootcamp #PhysicalWellbeing #guzzFITlifestyle #HealthyLifestyle

We offer a FREE Trial Fitness Training Session via the weblink in the guzzFIT bio or by calling Matt; 0415 811 228 / Shirin; 0415 859 426
so your fitness plan includes the 3 main components of achieving a physical transformation or a specific result on the day you require, those 3 components will be: - Nutrition (EAT)
- Recovery (REST) and - Exercise (MOVE)

To be your best consume food with MEAL BALANCE,
There are 3 Macro Nutrients;
- Proteins
- Fats and
- Carbohydrates

Micro Nutrients and Phytonutrients are usually just referred to as vitamins and minerals,

The other important qualities of foods are;
- Grams of fibre
- The GI level of the carbohydrates in each meal
- The spectrum and amount of nutrients metabolically available in each meal
- The amount of good bacteria contained in the food of each meal and
- The amount of bad or bacteria destroying elements within the food you consume.

Balanced meal ingredients and meal qualities allows your body to operate at its highest level, you'll feel and look good too!

Shape and sculpt your body during a FREE Trial Fitness Training Session via the contact page on the guzzFIT website via the weblink in our bio or call Matt; 0415 811 228 / Shirin; 0415 859 426

#CoogeeFitness #RandwickFitness #BronteFitness #PersonalTrainer #PersonalTraining #FitnessTraining #FitnessInstructors #GroupFitnessTrainers #InjuryRehabTraining #BuildMuscle #guzzFIT #Boxing #BodyTransformation #HealthyDiet #SportsFitness #MuscleFitness #WomensFitness #OutdoorFitness #FitnessWorkout #HIIT #FemaleFitnessTrainer #BodyMobility #StretchingProgram #FitnessRegime #ExerciseProgram #PersonalTrainersSydney #Bootcamp #PhysicalWellbeing #guzzFITlifestyle #HealthyLifestyle

Repost from @fierce_fitnessp413 using @_repostplus
•
💥FIERCE FITNESS💥

MONDAY: Full Body Workout
TUESDAY: Abs & Glutes
WEDNESDAY: Upper Body
THURSDAY: HIIT

6:30PM Our Place
$35 a Month/$5 Drop Fee
~
•Love to be part of a group that will hold you accountable and cheers you on?🙌🏼
•Learn about basic nutrition? 🤓
•Gain lots of nutritional/supplement tips for participating?
.
.
For more info:
📲 (951)523-0066
Dan & Lily
#teamfierce_fitness 
@los_fit_entrepreneur @wellness_and_protection #losfitentrepreneur #mindbodysoul #jointheteam #wellness #buildmuscle #fitover40 #wellnesscoach #personaltrainer #trainer 
#health #strongandhealthy #groupchallenge #livelifetogether #eatclean #nutrition #nutrients #micronutrients #phytonutrients #mealplan #mealprep #couplethatlifts #bodybuilding #fatloss #weightloss #moms #dads #couples

Repost from @fierce_fitnessp413 using @_repostplus

💥FIERCE FITNESS💥

MONDAY: Full Body Workout
TUESDAY: Abs & Glutes
WEDNESDAY: Upper Body
THURSDAY: HIIT

6:30PM Our Place
$35 a Month/$5 Drop Fee
~
•Love to be part of a group that will hold you accountable and cheers you on?🙌🏼
•Learn about basic nutrition? 🤓
•Gain lots of nutritional/supplement tips for participating?
.
.
For more info:
📲 (951)523-0066
Dan & Lily
#teamfierce_fitness
@los_fit_entrepreneur @wellness_and_protection #losfitentrepreneur #mindbodysoul #jointheteam #wellness #buildmuscle #fitover40 #wellnesscoach #personaltrainer #trainer
#health #strongandhealthy #groupchallenge #livelifetogether #eatclean #nutrition #nutrients #micronutrients #phytonutrients #mealplan #mealprep #couplethatlifts #bodybuilding #fatloss #weightloss #moms #dads #couples

💥FIERCE FITNESS💥

MONDAY: Full Body Workout
TUESDAY: Abs & Glutes
WEDNESDAY: Upper Body
THURSDAY: HIIT

6:30PM Our Place
$35 a Month/$5 Drop Fee
~
•Love to be part of a group that will hold you accountable and cheers you on?🙌🏼
•Learn about basic nutrition? 🤓
•Gain lots of nutritional/supplement tips for participating?
.
.
For more info:
📲 (951)523-0066
Dan & Lily
#teamfierce_fitness 
@los_fit_entrepreneur @wellness_and_protection #losfitentrepreneur #mindbodysoul #jointheteam #wellness #buildmuscle #fitover40 #wellnesscoach #personaltrainer #trainer 
#health #strongandhealthy #groupchallenge #livelifetogether #eatclean #nutrition #nutrients #micronutrients #phytonutrients #mealplan #mealprep #couplethatlifts #bodybuilding #fatloss #weightloss #moms #dads #couples

💥FIERCE FITNESS💥

MONDAY: Full Body Workout
TUESDAY: Abs & Glutes
WEDNESDAY: Upper Body
THURSDAY: HIIT

6:30PM Our Place
$35 a Month/$5 Drop Fee
~
•Love to be part of a group that will hold you accountable and cheers you on?🙌🏼
•Learn about basic nutrition? 🤓
•Gain lots of nutritional/supplement tips for participating?
.
.
For more info:
📲 (951)523-0066
Dan & Lily
#teamfierce_fitness
@los_fit_entrepreneur @wellness_and_protection #losfitentrepreneur #mindbodysoul #jointheteam #wellness #buildmuscle #fitover40 #wellnesscoach #personaltrainer #trainer
#health #strongandhealthy #groupchallenge #livelifetogether #eatclean #nutrition #nutrients #micronutrients #phytonutrients #mealplan #mealprep #couplethatlifts #bodybuilding #fatloss #weightloss #moms #dads #couples

Which of these squat variations is correct?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
In my most recent post, I mentioned RPE to be a pretty ineffective tool for calculating progress if you’re unable specify how you’re performing an exercise and replicate each rep to match the specification.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
For example, if your squat position looks like the example on the left during your first session, and the example on the right during your next session, you can practically say you’re performing a completely different exercise - so there’s no relativity in comparing RPE’s.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Answering the initial question, both squat variations are correct and incorrect.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Meaning, the example on the left is likely going to emphasize more glute activation than quad, which would be the incorrect variation for someone looking to emphasize quad development and correct for someone looking to emphasize glute development through the squat - vice versa for the example on the right.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Details matter.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#hardgainer #hardgainers #hardgainercrew #strongaf #liftheavy #liftsmart #buildmuscle #bulkingseason #bulking #skwats #squats #squatday

Which of these squat variations is correct?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
In my most recent post, I mentioned RPE to be a pretty ineffective tool for calculating progress if you’re unable specify how you’re performing an exercise and replicate each rep to match the specification.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
For example, if your squat position looks like the example on the left during your first session, and the example on the right during your next session, you can practically say you’re performing a completely different exercise - so there’s no relativity in comparing RPE’s.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Answering the initial question, both squat variations are correct and incorrect.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Meaning, the example on the left is likely going to emphasize more glute activation than quad, which would be the incorrect variation for someone looking to emphasize quad development and correct for someone looking to emphasize glute development through the squat - vice versa for the example on the right.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Details matter.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#hardgainer #hardgainers #hardgainercrew #strongaf #liftheavy #liftsmart #buildmuscle #bulkingseason #bulking #skwats #squats #squatday

Happy Sunday! Did you get trashed last night? 🤔⠀
.⠀
.⠀
.⠀
It's okay, a lot of people did! It's not right to cut out everything enjoyable, it's just about finding some balance. If you've spent your most recent years not taking care of yourself or eating right, now is the time to start. Drag yourself out of bed (or off the couch or out of that stranger's place, I don't judge) and get to it, drink more water and increase your fruit and vegetable intake. Making consistent baby steps in the right direction will have you arriving at your destination before you know it, good luck! 🍑⠀
.⠀
.⠀
.⠀
Could you be eating better than you do? Let me know in the comments below! 😊⬇️⠀
.⠀
.⠀
.⠀
#personalfitness #fitnessplan #buildmuscle #fitaddicted #fitnessprofessional #properform #onlinefitness #privategym #personaltraininggym #fullbodyworkouts #exercisephysiologist #loseweightforgood #healthyswaps #weightgoals #phytonutrients #fitnessindustry #trainingprogram #canfitpro #workoutprogram #fitnessgoals2019 #fitnessjourney2019 #challengeyourbody

Happy Sunday! Did you get trashed last night? 🤔⠀
.⠀
.⠀
.⠀
It's okay, a lot of people did! It's not right to cut out everything enjoyable, it's just about finding some balance. If you've spent your most recent years not taking care of yourself or eating right, now is the time to start. Drag yourself out of bed (or off the couch or out of that stranger's place, I don't judge) and get to it, drink more water and increase your fruit and vegetable intake. Making consistent baby steps in the right direction will have you arriving at your destination before you know it, good luck! 🍑⠀
.⠀
.⠀
.⠀
Could you be eating better than you do? Let me know in the comments below! 😊⬇️⠀
.⠀
.⠀
.⠀
#personalfitness #fitnessplan #buildmuscle #fitaddicted #fitnessprofessional #properform #onlinefitness #privategym #personaltraininggym #fullbodyworkouts #exercisephysiologist #loseweightforgood #healthyswaps #weightgoals #phytonutrients #fitnessindustry #trainingprogram #canfitpro #workoutprogram #fitnessgoals2019 #fitnessjourney2019 #challengeyourbody

Challenge issued-Challenge accepted!! @sharpephotographics Hey Block I know you did your leg work first and then the push-ups so I owe you another challenge & it ain’t gonna be that crazy leg workout again, I gotta be able to walk the next day....Lol🤣🤣😂😂😂! I appreciate the push brother and the motivation. Let’s get that work in the gym....Let’s Goooo! @kuntry_kappa challenge issued, what’s up?! 💪🏾🙌🏾 #underarmour #pushupchallenge #chest #chestworkout #pushups #athlete #gohard #challengeaccepted #bulk #buildmuscle #bigbody #bench #benchpress #workout #motivation #bigboy #flex #arms #biceps #triceps #strength #power #conditioning #beastmode #gymlife #chocolate #me #shoulders #traps #lifestyle

Challenge issued-Challenge accepted!! @sharpephotographics Hey Block I know you did your leg work first and then the push-ups so I owe you another challenge & it ain’t gonna be that crazy leg workout again, I gotta be able to walk the next day....Lol🤣🤣😂😂😂! I appreciate the push brother and the motivation. Let’s get that work in the gym....Let’s Goooo! @kuntry_kappa challenge issued, what’s up?! 💪🏾🙌🏾 #underarmour #pushupchallenge #chest #chestworkout #pushups #athlete #gohard #challengeaccepted #bulk #buildmuscle #bigbody #bench #benchpress #workout #motivation #bigboy #flex #arms #biceps #triceps #strength #power #conditioning #beastmode #gymlife #chocolate #me #shoulders #traps #lifestyle

INTRODUCING MEALIONAIRE

Memperkenalkan produk baru dari MCI, yaitu serbuk meal replacement yang memiliki kandungan serat dari biji-bijian dan oats serta kandungan protein didalamnya yang dapat membantu proses penurunan berat badan serta pembentukan otot anda.

Terdapat 3 varian rasa yaitu :
1. Wheat Grass
2. Black sesame
3. Vanilla

For more info detail
Rhoni
082232278851

GET YOUR BODY SHAPE AND BETTER LIFE WITH MCI

#Mealreplacement
#Mealionaire
#Healthymeal
#Lowgiproduct
#Fatloss
#Buildmuscle

INTRODUCING MEALIONAIRE

Memperkenalkan produk baru dari MCI, yaitu serbuk meal replacement yang memiliki kandungan serat dari biji-bijian dan oats serta kandungan protein didalamnya yang dapat membantu proses penurunan berat badan serta pembentukan otot anda.

Terdapat 3 varian rasa yaitu :
1. Wheat Grass
2. Black sesame
3. Vanilla

For more info detail
Rhoni
082232278851

GET YOUR BODY SHAPE AND BETTER LIFE WITH MCI

#Mealreplacement
#Mealionaire
#Healthymeal
#Lowgiproduct
#Fatloss
#Buildmuscle

🚨GIVEAWAYYYYYYY!!!!!!🚨
We’ve teamed up with @etra for a little Black Friday giveaway. You like great pre-workout, and you like great chalk so why not get both for FREE?? 🥳 to enter just like this post, comment/tag two friends and follow @etra & @titanfuelsupplements 
Every comment is an entry. Winner will be drawn on Black Friday the 29th! Good luck 🍀

🚨GIVEAWAYYYYYYY!!!!!!🚨
We’ve teamed up with @etra for a little Black Friday giveaway. You like great pre-workout, and you like great chalk so why not get both for FREE?? 🥳 to enter just like this post, comment/tag two friends and follow @etra & @titanfuelsupplements
Every comment is an entry. Winner will be drawn on Black Friday the 29th! Good luck 🍀

It be like that sometimes. Tag someone who knows‼🤷🏾‍♂️🤣😜
.
🍫🐇🥚Don't let a bad meal ruin the day. Just get back on the wagon next meal

A little Sunday humor. Let's make it a great week
.
#weightlossdiet #nutritioncoach #buildmuscle #weightlossfood #wheyprotein #proteinpowder #nutritiontips #leanprotein #protein #proteina #weightlosstips #proteinshake #proteinbar #proteins #fatlosstips #proteinpancakes #proteine #losefat #nutritionfacts #teamgorillawear #weightlosscoach #burnfat #healthyweightloss #getlean

It be like that sometimes. Tag someone who knows‼🤷🏾‍♂️🤣😜
.
🍫🐇🥚Don't let a bad meal ruin the day. Just get back on the wagon next meal

A little Sunday humor. Let's make it a great week
.
#weightlossdiet #nutritioncoach #buildmuscle #weightlossfood #wheyprotein #proteinpowder #nutritiontips #leanprotein #protein #proteina #weightlosstips #proteinshake #proteinbar #proteins #fatlosstips #proteinpancakes #proteine #losefat #nutritionfacts #teamgorillawear #weightlosscoach #burnfat #healthyweightloss #getlean

5 RULES FOR GETTTING RIPPED FAST by @tomthetrainerfitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
IF YOU WANT TO BREAKTHROUGH YOUR FITNESS BARRIERS FOLLOW @tomthetrainerfitness TODAY!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Use these tips to get ripped fast and have all your friends asking what you have been doing to look so great!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. Eat 5 Meals Per Day & Don't Starve! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Pro Bodybuilders have been eating every 3 hours since the 70s and science indicates that an Essential Amino Acid called Leucine (a staple for muscle growth) is best optimized by the body when provided through 30-40 grams of animal protein every 3-4 hours! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Don't Be Afraid of Carbs! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Research indicates the optimal intake for muscle growth is 2 grams of carbs per POUND of lean mass! Start your carb intake a little lower to shred but don't drop it completely or you won't gain muscle while you cut! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Use Compound Movements Circuits! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I love compound movements! If you want to cut fat fast focus on Bench, Squat, Shoulder Press, Deadlifts, Row and Chin Up variations run in circuits with HIIT instead of steady state cardio.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Use High Rep Ranges for Success! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Hit all your muscle fibers and use all the muscle growing methods with high reps. Save the heavy stuff for after the cut. My best fat loss program includes 12s, 15s and 20s to  yields THE BEST results! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Always use Progressive Overload! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
You have to get stronger to grow. You cant go to the gym Mon-Fri hit the same weights, reps and sets with the same rest intervals and expect results! Try increasing your weight each week by 5% on every movement and your body has to change! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
SEND THIS TO SOMEONE WHO WANTS TO LOSE FAT AND GAIN MUSCLE TODAY!! @tomthetrainerfitness 😊💪😊-⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀ #muscle#exercise#workouttips#musclebuilding#buildmuscle#getstrong#musclemass#musclefit#chestpump#armday

5 RULES FOR GETTTING RIPPED FAST by @tomthetrainerfitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
IF YOU WANT TO BREAKTHROUGH YOUR FITNESS BARRIERS FOLLOW @tomthetrainerfitness TODAY!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Use these tips to get ripped fast and have all your friends asking what you have been doing to look so great!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. Eat 5 Meals Per Day & Don't Starve! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Pro Bodybuilders have been eating every 3 hours since the 70s and science indicates that an Essential Amino Acid called Leucine (a staple for muscle growth) is best optimized by the body when provided through 30-40 grams of animal protein every 3-4 hours! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Don't Be Afraid of Carbs! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Research indicates the optimal intake for muscle growth is 2 grams of carbs per POUND of lean mass! Start your carb intake a little lower to shred but don't drop it completely or you won't gain muscle while you cut! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Use Compound Movements Circuits! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I love compound movements! If you want to cut fat fast focus on Bench, Squat, Shoulder Press, Deadlifts, Row and Chin Up variations run in circuits with HIIT instead of steady state cardio.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Use High Rep Ranges for Success! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Hit all your muscle fibers and use all the muscle growing methods with high reps. Save the heavy stuff for after the cut. My best fat loss program includes 12s, 15s and 20s to yields THE BEST results! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Always use Progressive Overload! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
You have to get stronger to grow. You cant go to the gym Mon-Fri hit the same weights, reps and sets with the same rest intervals and expect results! Try increasing your weight each week by 5% on every movement and your body has to change! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
SEND THIS TO SOMEONE WHO WANTS TO LOSE FAT AND GAIN MUSCLE TODAY!! @tomthetrainerfitness 😊💪😊-⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀ #muscle #exercise #workouttips #musclebuilding #buildmuscle #getstrong #musclemass #musclefit #chestpump #armday

🚫 Procrastination is slowing down your gains 🚫⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I used to be a slave to procrastination.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Procrastination affects everyone on a daily basis. But how do you handle it?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What if I were to tell you that it's even holding you back from gaining more muscle?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
...getting girls?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
...gaining more confidence?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
...or even sticking up for yourself when stakes are high?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I've experienced a lack in every single one of those situations listed above, and what I've learned is this:⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Taking fast action on one thing will transfer into every other aspect of your life.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What do I mean by this?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
How you do one thing is how you do everything & that's the fucking truth.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you second guess yourself when it comes to approaching a hot girl...⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you don't think your worthy enough to be confident...⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you don't step up when opportunity presents itself...⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Well... what do you think you'll do when you don't feel like working out today?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
That my friend is how one little act of procrastination can effect not only your productivity, but also your fitness.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Instead of giving into the little bitch voice in your head, tell it to shut the f*ck up and tell yourself that YOU are in control of everything you do.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Now go take some action & kick ass this week.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
P.S. If you need help getting set up on the right program for you, send me a DM.  It's time to get you the results that you're craving.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#fitness #exercise #workoutroutine #fitfam #gymtips #personaltrainer #onlinecoach #workouttips #exercise #muscle #gains #gainmuscle #buildmuscle #skinnyguy #hardgainer #motivation #procrastination

🚫 Procrastination is slowing down your gains 🚫⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I used to be a slave to procrastination.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Procrastination affects everyone on a daily basis. But how do you handle it?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What if I were to tell you that it's even holding you back from gaining more muscle?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
...getting girls?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
...gaining more confidence?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
...or even sticking up for yourself when stakes are high?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I've experienced a lack in every single one of those situations listed above, and what I've learned is this:⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Taking fast action on one thing will transfer into every other aspect of your life.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What do I mean by this?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
How you do one thing is how you do everything & that's the fucking truth.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you second guess yourself when it comes to approaching a hot girl...⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you don't think your worthy enough to be confident...⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you don't step up when opportunity presents itself...⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Well... what do you think you'll do when you don't feel like working out today?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
That my friend is how one little act of procrastination can effect not only your productivity, but also your fitness.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Instead of giving into the little bitch voice in your head, tell it to shut the f*ck up and tell yourself that YOU are in control of everything you do.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Now go take some action & kick ass this week.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
P.S. If you need help getting set up on the right program for you, send me a DM. It's time to get you the results that you're craving.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#fitness #exercise #workoutroutine #fitfam #gymtips #personaltrainer #onlinecoach #workouttips #exercise #muscle #gains #gainmuscle #buildmuscle #skinnyguy #hardgainer #motivation #procrastination

Calves vs. Genetics 🧬 .
There is a lot of controversy over the calf muscle... people say it’s all genetics, or its a stubborn muscle, or it depends on the attachments, etc... in my opinion, its a little bit of all of that, but nonetheless, it is a muscle like any other one, and it has the capacity for growth through adaptation 💪🏽.
.
Where a lot of people go wrong is the same mistake they make with a lot of other “small” muscles... for some reason (instagram), when it comes to calves, abs, forearms and other small muscles, we are led to believe that the only way to train them is with high volume...😒
.
Reality is, if you want a muscle to respond, the best stimulus is NOVELTY, regardless of what research (or your jacked bodybuilder friend) might say 🙄... Even though hypertrophy rep ranges might be best for building muscle, nothing works forever... So if you are stuck in those ranges, focusing on lifting heavy, 1-6 reps, and getting your calves STRONG might be the best thing you can do for growth. 🤯
.
Another mistake that tends to happen, is since progress is specially slow in certain individuals, they might just use one of the mentioned excuses (such as genetics) for their lack of progress and give up altogether... DO NOT be this person... slow progress will lead to great results eventually... as opposed to not training them, which GUARANTEES no growth, it is up to you 🤙🏽
.
.
If you like my content, follow me @dres_fit for more fitness and health tips! 💪🏽
. 
For coaching and training inquiries, DM me or email me at corralesfitness@gmail.com
.
#benchpress #workouttips #musclebuilding #squats #deadlift #gymtips #fittips #gains #liftingweights #buildmuscle #bodybuildings #tipoftheday #health #fitness

Calves vs. Genetics 🧬 .
There is a lot of controversy over the calf muscle... people say it’s all genetics, or its a stubborn muscle, or it depends on the attachments, etc... in my opinion, its a little bit of all of that, but nonetheless, it is a muscle like any other one, and it has the capacity for growth through adaptation 💪🏽.
.
Where a lot of people go wrong is the same mistake they make with a lot of other “small” muscles... for some reason (instagram), when it comes to calves, abs, forearms and other small muscles, we are led to believe that the only way to train them is with high volume...😒
.
Reality is, if you want a muscle to respond, the best stimulus is NOVELTY, regardless of what research (or your jacked bodybuilder friend) might say 🙄... Even though hypertrophy rep ranges might be best for building muscle, nothing works forever... So if you are stuck in those ranges, focusing on lifting heavy, 1-6 reps, and getting your calves STRONG might be the best thing you can do for growth. 🤯
.
Another mistake that tends to happen, is since progress is specially slow in certain individuals, they might just use one of the mentioned excuses (such as genetics) for their lack of progress and give up altogether... DO NOT be this person... slow progress will lead to great results eventually... as opposed to not training them, which GUARANTEES no growth, it is up to you 🤙🏽
.
.
If you like my content, follow me @dres_fit for more fitness and health tips! 💪🏽
.
For coaching and training inquiries, DM me or email me at corralesfitness@gmail.com
.
#benchpress #workouttips #musclebuilding #squats #deadlift #gymtips #fittips #gains #liftingweights #buildmuscle #bodybuildings #tipoftheday #health #fitness

Need to sort myself out now and get myself ripped 👌🏼 #mindset #muscle #buildmuscle #gains #gettingthere #exercise #process #nopainnogain

Need to sort myself out now and get myself ripped 👌🏼 #mindset #muscle #buildmuscle #gains #gettingthere #exercise #process #nopainnogain

RIP to my shoulders. 😣
.
So, I decided to add a new burn out move I saw again by @coacheugeneteo and I'm sure I'm not going to be able to lift my arms tomorrow. .
I'm only using 10lbs and the burn was real! Super set with cable lateral raises and it was over. (5 sets of 10) Complete burn out and my face says it all!🔥

RIP to my shoulders. 😣
.
So, I decided to add a new burn out move I saw again by @coacheugeneteo and I'm sure I'm not going to be able to lift my arms tomorrow. .
I'm only using 10lbs and the burn was real! Super set with cable lateral raises and it was over. (5 sets of 10) Complete burn out and my face says it all!🔥

🚲How to set up a cardio routine🚲
If you’re not sure where to start when it comes to your cardio routine then here are a few things that might help you! 
The recommended amount of cardio for the average healthy adult is 3-5 days a week. If you are fairly new to working out and cardio then a more moderate intensity is recommended like walking, light jogging or light cycling. The duration you do your cardio would depend on your intensity. If you are doing high intensity cardio then you only need about 20-25 minutes for 3 days a week if you are doing a more moderate intensity then try to keep your duration to about 30-40 minutes. If you have a specific goal of weight loss and fat loss then more cardio is recommended, around 50-60 minutes 5-6 days a week at a moderate intensity. 
Now that you have a good idea of how much you should be doing you need to decide what kind of cardio you will do. This is mostly up to personal preference and what you enjoy the most. There are tons of different kinds of cardio. For example: running, walking, stair master, elliptical, swimming, cycling, hiit and jump rope. There are a ton more but that’s just a few examples to help give you an idea. So now that you know all the different factors and how much cardio to do you can set up a plan that works for your goals, schedule and preferences. Enjoy, and let me know your favorite kind of cardio below!

🚲How to set up a cardio routine🚲
If you’re not sure where to start when it comes to your cardio routine then here are a few things that might help you!
The recommended amount of cardio for the average healthy adult is 3-5 days a week. If you are fairly new to working out and cardio then a more moderate intensity is recommended like walking, light jogging or light cycling. The duration you do your cardio would depend on your intensity. If you are doing high intensity cardio then you only need about 20-25 minutes for 3 days a week if you are doing a more moderate intensity then try to keep your duration to about 30-40 minutes. If you have a specific goal of weight loss and fat loss then more cardio is recommended, around 50-60 minutes 5-6 days a week at a moderate intensity.
Now that you have a good idea of how much you should be doing you need to decide what kind of cardio you will do. This is mostly up to personal preference and what you enjoy the most. There are tons of different kinds of cardio. For example: running, walking, stair master, elliptical, swimming, cycling, hiit and jump rope. There are a ton more but that’s just a few examples to help give you an idea. So now that you know all the different factors and how much cardio to do you can set up a plan that works for your goals, schedule and preferences. Enjoy, and let me know your favorite kind of cardio below!

Follow @oli.rogers ,

In order to train your chest & upper body effectively, it’s important for you to understand the different chest variations and their functions.

If you’ve simply just been benching and incline pressing, you’re limiting your muscle building potential.
Working in different variations through the course of time is a great way to challenge muscle fibers and revamp your chest workout.

To build a well defined chest, emphasise different resistances. Don’t just stick to dumbbells or barbels.
- 
Free Exercise Program, &
Calorie TDEE Calculator, Click the Link in My Bio. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #bodybuildingtips #chestexercise #pushworkout #buildmuscle #compoundexercises #strongnotskinny #strengthtraining #powerlifting #buildmuscle #weightlosstransformation #weightlossmotivation #weightgain #weightgainjourney #hypertrophy #chestday #workoutroutine #workoutmotivation #chestworkout

Follow @oli.rogers ,

In order to train your chest & upper body effectively, it’s important for you to understand the different chest variations and their functions.

If you’ve simply just been benching and incline pressing, you’re limiting your muscle building potential.
Working in different variations through the course of time is a great way to challenge muscle fibers and revamp your chest workout.

To build a well defined chest, emphasise different resistances. Don’t just stick to dumbbells or barbels.
-
Free Exercise Program, &
Calorie TDEE Calculator, Click the Link in My Bio. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #bodybuildingtips #chestexercise #pushworkout #buildmuscle #compoundexercises #strongnotskinny #strengthtraining #powerlifting #buildmuscle #weightlosstransformation #weightlossmotivation #weightgain #weightgainjourney #hypertrophy #chestday #workoutroutine #workoutmotivation #chestworkout

👣 Should you workout today? 🦾
.
I was so intentionally lazy yesterday that my legs actually started to feel restless today!
.
Luckily the rain finally stopped and I took full advantage with a 9.15 km (5.7 mile) seawall walk!
.
I had an average kilometer pace of 9 minutes 59 seconds!!!
.
And I set a Personal Record of total active calories burned during a walk ... 591 😲

👣 Should you workout today? 🦾
.
I was so intentionally lazy yesterday that my legs actually started to feel restless today!
.
Luckily the rain finally stopped and I took full advantage with a 9.15 km (5.7 mile) seawall walk!
.
I had an average kilometer pace of 9 minutes 59 seconds!!!
.
And I set a Personal Record of total active calories burned during a walk ... 591 😲

#thisis43 ✨✨Today’s #ootd brought to you by #virus & #victoriasecretsport. Today was my swim lesson & leg day. My quads are on fire🙃 but all worth it to build balance while building muscle ••••••••••••••#sundayfunday ••••••••••••
••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••• #health #fitness #legday #healthylifestyle #girlswholift #hypertrophy #hypertrophytraining #quadzilla #bodybuilding #fitspo #fitnessmotivation #bwdwo #blackwomendoworkout #blackfitness #darkskingirls #sweateveryday #buildmuscle #blackgirlmagic #blackyogi #selfiesunday #quadsquad #girlswhosquat #darkskinwomen #melanin #melaninmagic

#thisis43 ✨✨Today’s #ootd brought to you by #virus & #victoriasecretsport . Today was my swim lesson & leg day. My quads are on fire🙃 but all worth it to build balance while building muscle •••••••••••••• #sundayfunday ••••••••••••
••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••••• #health #fitness #legday #healthylifestyle #girlswholift #hypertrophy #hypertrophytraining #quadzilla #bodybuilding #fitspo #fitnessmotivation #bwdwo #blackwomendoworkout #blackfitness #darkskingirls #sweateveryday #buildmuscle #blackgirlmagic #blackyogi #selfiesunday #quadsquad #girlswhosquat #darkskinwomen #melanin #melaninmagic

Life is better when you’re laughing and when you find the people who make you laugh- don’t let them go 😉

#laughteristhebestmedicine #igfitmom #npcbikinicompetitor #thefitlife #strengthisbeauty #healthylifehappylife

Life is better when you’re laughing and when you find the people who make you laugh- don’t let them go 😉

#laughteristhebestmedicine #igfitmom #npcbikinicompetitor #thefitlife #strengthisbeauty #healthylifehappylife

Do you know the ingredients in the food that you eat?

Are you sure you don’t eat pork?

Do you know the ingredients in the food that you eat?

Are you sure you don’t eat pork?

Olympic lifting requires a lot of explosive power and skill to execute each lift, today I worked on transferring the power from ground to shoulders with snatch grip high pulls.
.
.
Explosive exercises are good for building strength, burning fat, reducing risk of injury and has good transfer to many field sports skills. @anytimefitnesshopeisland .
.
.
#explosivetraining #olympicweightlifting #buildmuscle #burnfat #noweaklinks #anytimefitness

Olympic lifting requires a lot of explosive power and skill to execute each lift, today I worked on transferring the power from ground to shoulders with snatch grip high pulls.
.
.
Explosive exercises are good for building strength, burning fat, reducing risk of injury and has good transfer to many field sports skills. @anytimefitnesshopeisland .
.
.
#explosivetraining #olympicweightlifting #buildmuscle #burnfat #noweaklinks #anytimefitness

Leg raises are the best to make your lower abs pop, try till failure. You’ll feel the burn!!🔥 for beginners try 3-4 leg raises depending on your strength level and repeat 3 to 4 times. Drop a comment if you have any questions! Let’s work 💪🏽

Leg raises are the best to make your lower abs pop, try till failure. You’ll feel the burn!!🔥 for beginners try 3-4 leg raises depending on your strength level and repeat 3 to 4 times. Drop a comment if you have any questions! Let’s work 💪🏽

INGREDIENTS 
1 tsp rapeseed oil
15g popcorn kernels
50g raisins
45g whole almonds (ideally skins on)
25g puffed wheat

Method 👌 Heat the oil in a small pan, add the corn, cover and cook for 2-3 mins or until all the kernels pop. Tip into a bowl, leave to cool, then stir in the raisins, almonds and puffed wheat. Store in an airtight container. -

#fitness #wellness #personaltrainer #scotland #gymlife #nutrition #gymmotivation #gymgoals #lifestyle #gym #fitnessmotivation #workout #workouts #nutrition #diet #longtermchange #buildmuscle #burnfat #exercise #diet #health #healthychoice #weights #cardio #recipe #fatburn #bodytransformation #macnutritionuni

INGREDIENTS
1 tsp rapeseed oil
15g popcorn kernels
50g raisins
45g whole almonds (ideally skins on)
25g puffed wheat

Method 👌 Heat the oil in a small pan, add the corn, cover and cook for 2-3 mins or until all the kernels pop. Tip into a bowl, leave to cool, then stir in the raisins, almonds and puffed wheat. Store in an airtight container. -

#fitness #wellness #personaltrainer #scotland #gymlife #nutrition #gymmotivation #gymgoals #lifestyle #gym #fitnessmotivation #workout #workouts #nutrition #diet #longtermchange #buildmuscle #burnfat #exercise #diet #health #healthychoice #weights #cardio #recipe #fatburn #bodytransformation #macnutritionuni

Progressive Overload
.
👉🏻In order for a muscle to grow, strength to be gained, performance to increase, or for any similar improvement to happen, the human body must be forced to adapt to a tension that is above and beyond what it has previously experienced.
.
👉🏻This method isn’t just specialized for strength training, this is going to increase all aspects of your workout.
.
This is where tracking your workouts is HUGE!
.
📝You need to know what sets and weights you did the previous week. So that for 4 months straight you aren’t continuously doing 4 sets of 135lbs and wondering why you’re not getting any stronger or gaining more mass. 🤦🏼‍♂️
.
If you want results, you need to push the weight, push the reps, add an additional 5lbs this week. That 5lbs will go a loooong way in your journey!
.
From your previous workout, be sure to:
✅Add more weight!
✅Add more reps!
✅Add more sets!
.
And then let me know how your progress goes!
.
Questions??? Ask below! 😘
.
.
.
.

#strengthtraining #strengthandconditioning #musclebuilding #musclegain #leanmuscle #trainingprogram #bodybuilding #massgainer #hardgainer #buildingmuscle #buildmuscle #leanbulk #liftheavy #macros #gainmuscle #hypertrophy #trainsmart #phys  #musclemass #nickkrantzfit

Progressive Overload
.
👉🏻In order for a muscle to grow, strength to be gained, performance to increase, or for any similar improvement to happen, the human body must be forced to adapt to a tension that is above and beyond what it has previously experienced.
.
👉🏻This method isn’t just specialized for strength training, this is going to increase all aspects of your workout.
.
This is where tracking your workouts is HUGE!
.
📝You need to know what sets and weights you did the previous week. So that for 4 months straight you aren’t continuously doing 4 sets of 135lbs and wondering why you’re not getting any stronger or gaining more mass. 🤦🏼‍♂️
.
If you want results, you need to push the weight, push the reps, add an additional 5lbs this week. That 5lbs will go a loooong way in your journey!
.
From your previous workout, be sure to:
✅Add more weight!
✅Add more reps!
✅Add more sets!
.
And then let me know how your progress goes!
.
Questions??? Ask below! 😘
.
.
.
.

#strengthtraining #strengthandconditioning #musclebuilding #musclegain #leanmuscle #trainingprogram #bodybuilding #massgainer #hardgainer #buildingmuscle #buildmuscle #leanbulk #liftheavy #macros #gainmuscle #hypertrophy #trainsmart #phys #musclemass #nickkrantzfit

Hip Thrust!!!! I tried to lift heavier last night and was able to lift 94 lbs!!!!! 🤩🤩🤩. The heaviest that I could lift last week was only a 30 lbs dumbbell.
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 #train #buildmuscle #progress #fitfam #instafit #fitness #fitnessjourney #weightlossjourney #muscles #gainmuscle #booty #gymlife #titanstrong #instagood #grind #focus #beastmode #gains #glutes #fit #lift #weights #hardwork #pr #personalrecord #newrecord #legday #fitspiration #fitspo #hipthrust

Hip Thrust!!!! I tried to lift heavier last night and was able to lift 94 lbs!!!!! 🤩🤩🤩. The heaviest that I could lift last week was only a 30 lbs dumbbell.
.
.
#train #buildmuscle #progress #fitfam #instafit #fitness #fitnessjourney #weightlossjourney #muscles #gainmuscle #booty #gymlife #titanstrong #instagood #grind #focus #beastmode #gains #glutes #fit #lift #weights #hardwork #pr #personalrecord #newrecord #legday #fitspiration #fitspo #hipthrust

Posted @withrepost • @jameskewfitness Often people struggle to get their protein in and still have some calories to spare for other stuff you like. You know like, donuts, beer, and anything else that’s not “fitness” food.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Which is a pretty rough way to stick to your diet long-term. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Getting your protein in from lean sources will free up more calories for all the other treats you’d like to get your teeth into!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Credit to @johnjvfit for the great content!⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Want to learn how to lose fat and get lean the right way? Download your FREE guide 'The 5 Fundamentals of Fat Loss' - link in bio ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Got a question? Comment below or DM me!⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

Posted @withrepost@jameskewfitness Often people struggle to get their protein in and still have some calories to spare for other stuff you like. You know like, donuts, beer, and anything else that’s not “fitness” food.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Which is a pretty rough way to stick to your diet long-term. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Getting your protein in from lean sources will free up more calories for all the other treats you’d like to get your teeth into!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Credit to @johnjvfit for the great content!⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Want to learn how to lose fat and get lean the right way? Download your FREE guide 'The 5 Fundamentals of Fat Loss' - link in bio ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Got a question? Comment below or DM me!⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

🔹️Fotot lart jane gjate pushimeve verore
🔹️Transformimi ka ndodhur per rreth 3 muaj
🔹️Ky transformim ka ndodhur vetem nepermjet stervitjes intesive dhe te ngrenurit normalisht
🔹️Djetat ekstreme ku ju premtojne humbje peshe te menjehershme pervecse jane te demshe,pas 2 javesh nuk do jeni ne gjendje ta vazhdoni me tej

🔹️Fotot lart jane gjate pushimeve verore
🔹️Transformimi ka ndodhur per rreth 3 muaj
🔹️Ky transformim ka ndodhur vetem nepermjet stervitjes intesive dhe te ngrenurit normalisht
🔹️Djetat ekstreme ku ju premtojne humbje peshe te menjehershme pervecse jane te demshe,pas 2 javesh nuk do jeni ne gjendje ta vazhdoni me tej