#buildmuscle

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Need to get dressed up more 🥰

Need to get dressed up more 🥰

PULL WORKOUT
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▶Follow & share @fitness_tipsters for more daily videos⠀⠀⠀⠀⠀⠀⠀⠀⠀
▶Tag your friends so they can enjoy this post. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#foodporn #food #foodgasm #fitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
#fitnessmotivation #losefatfast #buildmuscle #bodybuilder #gym #gymtime #leanmuscle #fitnessaddict #buildmuscle #healthyfood #healtylife #follow #videoedits #love #gym #gymlife #gymtime #fitnesstips #fitnesstipsters #fitnessfun #deadlifting#foodlover #fitnessfood#protein

PULL WORKOUT
-
▶Follow & share @fitness_tipsters for more daily videos⠀⠀⠀⠀⠀⠀⠀⠀⠀
▶Tag your friends so they can enjoy this post. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#foodporn #food #foodgasm #fitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#fitnessmotivation #losefatfast #buildmuscle #bodybuilder #gym #gymtime #leanmuscle #fitnessaddict #buildmuscle #healthyfood #healtylife #follow #videoedits #love #gym #gymlife #gymtime #fitnesstips #fitnesstipsters #fitnessfun #deadlifting #foodlover #fitnessfood #protein

🔥CALORIE INTAKE🔥
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Tracking your calories is an incredibly useful tool when it comes to fat loss. Drink all the green smoothies and eliminate all the carbs that you want, but if you’re not in a calorie deficit, you won’t lose fat. Besides, opting for a crash or fad diet that is restrictive in nature is highly unlikely to yield long term results, nor be enjoyable while you’re on it. In 99% of cases, flexible dieting is the best way to go. Eat a balanced diet with an emphasis on 80% whole, healthy food, and 20% less healthy food that you love to indulge in every once in a while. Finally, ensure that you are in a calorie deficit by using a calorie tracking app like myfitnesspal.

Have any questions? Drop em’ down below! 👇

Yaniv ✌❤
________________

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

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

🔥CALORIE INTAKE🔥
-
-
________________
Tracking your calories is an incredibly useful tool when it comes to fat loss. Drink all the green smoothies and eliminate all the carbs that you want, but if you’re not in a calorie deficit, you won’t lose fat. Besides, opting for a crash or fad diet that is restrictive in nature is highly unlikely to yield long term results, nor be enjoyable while you’re on it. In 99% of cases, flexible dieting is the best way to go. Eat a balanced diet with an emphasis on 80% whole, healthy food, and 20% less healthy food that you love to indulge in every once in a while. Finally, ensure that you are in a calorie deficit by using a calorie tracking app like myfitnesspal.

Have any questions? Drop em’ down below! 👇

Yaniv ✌❤
________________

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

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

FOLLOW @protein__recipes for more
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▶Follow & share @fitness_tipsters for more daily videos⠀⠀⠀⠀⠀⠀⠀⠀⠀
▶Tag your friends so they can enjoy this post.⠀⠀⠀⠀⠀⠀⠀⠀⠀
▶Credit:@protein__recipes ⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
#foodporn #food #foodgasm #fitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
#fitnessmotivation #losefatfast #buildmuscle #bodybuilder #gym #gymtime #leanmuscle #fitnessaddict #buildmuscle #healthyfood #healtylife #follow #videoedits #love #gym #gymlife #gymtime #fitnesstips #fitnesstipsters #fitnessfun #deadlifting#foodlover #fitnessfood#protein

FOLLOW @protein__recipes for more
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▶Follow & share @fitness_tipsters for more daily videos⠀⠀⠀⠀⠀⠀⠀⠀⠀
▶Tag your friends so they can enjoy this post.⠀⠀⠀⠀⠀⠀⠀⠀⠀
▶Credit:@protein__recipes ⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
#foodporn #food #foodgasm #fitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#fitnessmotivation #losefatfast #buildmuscle #bodybuilder #gym #gymtime #leanmuscle #fitnessaddict #buildmuscle #healthyfood #healtylife #follow #videoedits #love #gym #gymlife #gymtime #fitnesstips #fitnesstipsters #fitnessfun #deadlifting #foodlover #fitnessfood #protein

BUILDING MUSCLE WHILE STAYING LEAN by @jarrahmartinfitness_wbffpro 🏋🏽‍♂️
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Building muscle is probably one of the easiest things to do in bodybuilding and it really does surprise me that so many people find it such a difficult challenge. If you want to build muscle all you need to do is train hard and train smart and eat more food then you burn and I am 100% confident you will start growing. You destroy your muscles in the gym and create those tears in the muscle which allows the food you are eating to be absorbed and your muscles build back bigger and stronger.💪
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Now, the hard part is building muscle but keeping your body fat percentage low at the same time. For this reason a 200-300 calorie surplus is optimal for muscle building❗️
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A lot of people believe the off season, off season meaning the period where you are no longer looking to drop fat and want to start building muscle, is a time to relax on the diet and as long as you are keeping your calories up you are still going to grow.📈
-
Building muscle through food is a very similar process to dropping fat through food but it is switched the other way around. You need to come up with an original starting diet, which is called your base diet and the very first thing you need to take into consideration is the amount of food are consuming on a day to day basis.✅
-
In week 1 of the bulk you are on the absolute minimum amount of food you can be, you still want carbs in all  meals to keep the metabolism firing but only a small amount of carbs is required in the first week or two.👌
-
You will more then likely not be building any muscle during this period which is fine, all you want to do is monitor your weight on this low amount of food and wait until it stabilizes.⚖️
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Once your bodyweight has stabilized you increase the amount of carbs in 1 of your meals because you let your bodyweight stabilize and become accustomed to that low amount of food, once you add in more carbs you will build muscle.💪
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👉🏻 Follow @jarrahmartinfitness_wbffpro 👈🏻
👉🏻 Follow @jarrahmartinfitness_wbffpro 👈🏻
👉🏻 Follow @jarrahmartinfitness_wbffpro 👈🏻
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#buildingmuscle #buildingmuscles #musclebuilder #caloriesurplus #progressiveoverload

BUILDING MUSCLE WHILE STAYING LEAN by @jarrahmartinfitness_wbffpro 🏋🏽‍♂️
-
Building muscle is probably one of the easiest things to do in bodybuilding and it really does surprise me that so many people find it such a difficult challenge. If you want to build muscle all you need to do is train hard and train smart and eat more food then you burn and I am 100% confident you will start growing. You destroy your muscles in the gym and create those tears in the muscle which allows the food you are eating to be absorbed and your muscles build back bigger and stronger.💪
-
Now, the hard part is building muscle but keeping your body fat percentage low at the same time. For this reason a 200-300 calorie surplus is optimal for muscle building❗️
-
A lot of people believe the off season, off season meaning the period where you are no longer looking to drop fat and want to start building muscle, is a time to relax on the diet and as long as you are keeping your calories up you are still going to grow.📈
-
Building muscle through food is a very similar process to dropping fat through food but it is switched the other way around. You need to come up with an original starting diet, which is called your base diet and the very first thing you need to take into consideration is the amount of food are consuming on a day to day basis.✅
-
In week 1 of the bulk you are on the absolute minimum amount of food you can be, you still want carbs in all meals to keep the metabolism firing but only a small amount of carbs is required in the first week or two.👌
-
You will more then likely not be building any muscle during this period which is fine, all you want to do is monitor your weight on this low amount of food and wait until it stabilizes.⚖️
-
Once your bodyweight has stabilized you increase the amount of carbs in 1 of your meals because you let your bodyweight stabilize and become accustomed to that low amount of food, once you add in more carbs you will build muscle.💪
-
👉🏻 Follow @jarrahmartinfitness_wbffpro 👈🏻
👉🏻 Follow @jarrahmartinfitness_wbffpro 👈🏻
👉🏻 Follow @jarrahmartinfitness_wbffpro 👈🏻
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#buildingmuscle #buildingmuscles #musclebuilder #caloriesurplus #progressiveoverload

𝐒𝐀𝐕𝐄 𝐅𝐎𝐑 𝐋𝐀𝐓𝐄𝐑📲
𝐓𝐀𝐆 𝐀 𝐅𝐑𝐈𝐄𝐍𝐃 𝐓𝐎 𝐓𝐑𝐘 𝐈𝐓 𝐖𝐈𝐓𝐇🙋‍♂️
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Follow @TheTrainingManual for daily fitness/nutrition tips & education📚
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Hered the second installment of our upper/lower body split, if you missed the first one it was posted yesterday and was lower body A.
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This will be designed for people that do resistance training 4 times per week!
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Here's an example!
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Mon: Lower Body A
Tues: Upper Body A 
Wed: Rest
Thurs: Lower Body B
Fri: Upper Body B
Sat: Rest
Sun: Rest
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Repeat
- (Rest can be active rest)
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Do 3 Sets of 10 reps for all exercises 👊
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If you got any questions leave them below ! See you on the next post 🔥
- 
Comment "Lower Body B" if you want that and your gonna try this split!
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musclebuilding #buildmuscle #progressiveoverload #pushpulllegs #pushday #pullday #squat #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #mobility  #yogafit  #iifym

𝐒𝐀𝐕𝐄 𝐅𝐎𝐑 𝐋𝐀𝐓𝐄𝐑📲
𝐓𝐀𝐆 𝐀 𝐅𝐑𝐈𝐄𝐍𝐃 𝐓𝐎 𝐓𝐑𝐘 𝐈𝐓 𝐖𝐈𝐓𝐇🙋‍♂️
-
Follow @TheTrainingManual for daily fitness/nutrition tips & education📚
-
Hered the second installment of our upper/lower body split, if you missed the first one it was posted yesterday and was lower body A.
-
This will be designed for people that do resistance training 4 times per week!
-
Here's an example!
-
Mon: Lower Body A
Tues: Upper Body A
Wed: Rest
Thurs: Lower Body B
Fri: Upper Body B
Sat: Rest
Sun: Rest
-
Repeat
- (Rest can be active rest)
.
.
Do 3 Sets of 10 reps for all exercises 👊
-
If you got any questions leave them below ! See you on the next post 🔥
-
Comment "Lower Body B" if you want that and your gonna try this split!
.
.
.
musclebuilding #buildmuscle #progressiveoverload #pushpulllegs #pushday #pullday #squat #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #weekendyoga #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #mobility #yogafit #iifym

𝗛𝗼𝘄 𝗺𝗮𝗻𝘆 𝗽𝘂𝘀𝗵 𝘂𝗽𝘀 𝗰𝗮𝗻 𝘆𝗼𝘂 𝗱𝗼? -👇 Let us know below! 👇
- 
Follow @TheTrainingManual for daily fitness/nutrition tips & education 📚
-
A new study finds that middle-aged men who can do more than 40 push-ups in one go had a 96 percent lower risk of cardiovascular disease events compared with those able to do fewer than 10.
__
Furthermore, push-up capacity was more strongly associated with cardiovascular disease risk than the results of submaximal treadmill tests.
__
Other studies have shown that muscular strength is associated with lower cardiometabolic risk independent of cardiorespiratory fitness. 
__
Muscular strength has been shown to have an independent protective effect for all-cause mortality and hypertension in healthy males and is inversely associated with metabolic syndrome incidence and prevalence. 
__
Best of all is that the test is free and very simple to perform! How many push-ups can you do?

Reference article - https://www.hsph.harvard.edu/news/press-releases/push-up-capacity-cardiovascular-disease-events-men/
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Repost @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

𝗛𝗼𝘄 𝗺𝗮𝗻𝘆 𝗽𝘂𝘀𝗵 𝘂𝗽𝘀 𝗰𝗮𝗻 𝘆𝗼𝘂 𝗱𝗼? -👇 Let us know below! 👇
-
Follow @TheTrainingManual for daily fitness/nutrition tips & education 📚
-
A new study finds that middle-aged men who can do more than 40 push-ups in one go had a 96 percent lower risk of cardiovascular disease events compared with those able to do fewer than 10.
__
Furthermore, push-up capacity was more strongly associated with cardiovascular disease risk than the results of submaximal treadmill tests.
__
Other studies have shown that muscular strength is associated with lower cardiometabolic risk independent of cardiorespiratory fitness.
__
Muscular strength has been shown to have an independent protective effect for all-cause mortality and hypertension in healthy males and is inversely associated with metabolic syndrome incidence and prevalence.
__
Best of all is that the test is free and very simple to perform! How many push-ups can you do?

Reference article - https://www.hsph.harvard.edu/news/press-releases/push-up-capacity-cardiovascular-disease-events-men/
__
Repost @jameskewfitness
-
#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

Do you know how much water you should be drinking?💦
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Comment down below where you lie on this chart!🎯
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Tag your friends and follow @physiqueandstrength !👇🏻
-⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
The answer is going to be different for everyone, depending on how big you are, how much exercise you do, the temperature, your intake of other fluids, how much water you eat in food and many other factors.✅
-⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
On the left we have some broad guidelines on water intake which will suit most but by no means all.⁣⁣💧
⁣⁣⁣-
A great way to assess whether you're drinking enough water is to look at the colour of your pee. Ideally, it will be a pale yellow. If it's more of a dark yellow or orangey/brown then you'd benefit from drinking more❗️
-
👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Credit @jameskewfitness 👈🏻
-
#stayhydrated #hydrationiskey #waterbenefits #drinkyourwater #drinkwater #infusedwater

Do you know how much water you should be drinking?💦
-
Comment down below where you lie on this chart!🎯
-
Tag your friends and follow @physiqueandstrength !👇🏻
-⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
The answer is going to be different for everyone, depending on how big you are, how much exercise you do, the temperature, your intake of other fluids, how much water you eat in food and many other factors.✅
-⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
On the left we have some broad guidelines on water intake which will suit most but by no means all.⁣⁣💧
⁣⁣⁣-
A great way to assess whether you're drinking enough water is to look at the colour of your pee. Ideally, it will be a pale yellow. If it's more of a dark yellow or orangey/brown then you'd benefit from drinking more❗️
-
👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Credit @jameskewfitness 👈🏻
-
#stayhydrated #hydrationiskey #waterbenefits #drinkyourwater #drinkwater #infusedwater

Most Recent

Here's the number one fitness tip you'll ever need.

Just one. Just this one. You follow this, you'll be golden forever.

You ready?

Just keep going.

Keep showing up. Keep doing what you need to do. If you screw up, fall off track, you don't feel well... life happens.

It's fine. Just get back on track. Keep showing up. Keep putting in work.

That's it. You do that, you won't lose.

Here's the number one fitness tip you'll ever need.

Just one. Just this one. You follow this, you'll be golden forever.

You ready?

Just keep going.

Keep showing up. Keep doing what you need to do. If you screw up, fall off track, you don't feel well... life happens.

It's fine. Just get back on track. Keep showing up. Keep putting in work.

That's it. You do that, you won't lose.

705 calories burned this morning in a hour! 🙌🏽Starting the week off right. Everyday I’m feeling myself getting stronger and stronger. Let’s go! Stay focused, stay motivated. We got this! .
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#fitmom #fitness #boxing #motivation #cardio #boxing #postpartum #letsgo #mondaymotivation #workout  #workhard #summer2020 #spin #buildmuscle #burnfat #beyondyourcomfortzone #postpregnancybody

705 calories burned this morning in a hour! 🙌🏽Starting the week off right. Everyday I’m feeling myself getting stronger and stronger. Let’s go! Stay focused, stay motivated. We got this! .
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#fitmom #fitness #boxing #motivation #cardio #boxing #postpartum #letsgo #mondaymotivation #workout #workhard #summer2020 #spin #buildmuscle #burnfat #beyondyourcomfortzone #postpregnancybody

¡El versátil #ZField se puede usar sobre la ropa! El paciente disfruta mientras tonifican sus músculos.🔝👌
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ℹ Consúltenos!
Tekmedic S.A. distribuidor autorizado de tecnología médica en Centroamérica y el Caribe. 🥇
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Video crédito 📹 @zimmer.aesthetic.division 🥇
• • • • •
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#ZField #ZFieldDual #buildmuscle #bodyimage #dreambody #muscle #bodyshaping #bodycontouring #dreamfigure #muscletone #beautifulbody #bodypositive #bodytransformation

¡El versátil #ZField se puede usar sobre la ropa! El paciente disfruta mientras tonifican sus músculos.🔝👌
.
.
ℹ Consúltenos!
Tekmedic S.A. distribuidor autorizado de tecnología médica en Centroamérica y el Caribe. 🥇
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.
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Video crédito 📹 @zimmer.aesthetic.division 🥇
• • • • •
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#ZField #ZFieldDual #buildmuscle #bodyimage #dreambody #muscle #bodyshaping #bodycontouring #dreamfigure #muscletone #beautifulbody #bodypositive #bodytransformation

🔥Snacks to build muscle 🔥by @dancudes !
.
Do you snack throughout the day?
While there is some sort of hate towards snacking (be side it makes you fat apparently), I think snacking is not only fine but actually more beneficial than avoiding it for most people especially when looking to get lean, fit, and healthy. It stabilizes blood sugar levels while also allowing a constant and continuous influx of nutrients and fuel into your body throughout the day, making it easier on your digestive system to work effectively and efficiently while maintaining a good energy level. When it comes to building muscle, some of these snacks may need to be a bit more calorically-dense, but that doesn't mean pop tarts, donuts, cookies, and trash protein bars (not all are trash, but most). Here are some snacks I like to have: banana and peanut butter on toast (not only is it high in calories, carbs, fats, and protein, but there is almost no better combo than PB and banana, let's just lay that where it may), smoothies (I like to add bananas and dates along with protein and some chia seeds to up the calories and micronutrient content), apple and cashews (don't neglect getting in those healthy fats, but also fruit does not make you fat no matter what nonsense someone told you. If so...I'd be a whale), proats (a high carb and high protein meal that I think is best suited post-workout), homemade energy balls (because they are a little bit of a dessert let alone are very calorically-dense especially when made with a peanut butter and date base), and chia pudding (super high in healthy fats and protein, both required to build muscle). Let me know a snack I missed below.
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#workout #healthyeating #macros #fatloss #physique #bodybuilding #musclegain #fitnesstips #flexibledieting #liftheavy #onlinecoach #officelife #corporate #musclebuilding #nutritioncoach #liftweights #weightlosscoach #personaltrainers #gainmuscle #trainsmart #countingcalories #nutritiontips #fatlosstips #buildmuscle #cpa #accountant #corporatelife #taxseason #taxes #accounting

🔥Snacks to build muscle 🔥by @dancudes !
.
Do you snack throughout the day?
While there is some sort of hate towards snacking (be side it makes you fat apparently), I think snacking is not only fine but actually more beneficial than avoiding it for most people especially when looking to get lean, fit, and healthy. It stabilizes blood sugar levels while also allowing a constant and continuous influx of nutrients and fuel into your body throughout the day, making it easier on your digestive system to work effectively and efficiently while maintaining a good energy level. When it comes to building muscle, some of these snacks may need to be a bit more calorically-dense, but that doesn't mean pop tarts, donuts, cookies, and trash protein bars (not all are trash, but most). Here are some snacks I like to have: banana and peanut butter on toast (not only is it high in calories, carbs, fats, and protein, but there is almost no better combo than PB and banana, let's just lay that where it may), smoothies (I like to add bananas and dates along with protein and some chia seeds to up the calories and micronutrient content), apple and cashews (don't neglect getting in those healthy fats, but also fruit does not make you fat no matter what nonsense someone told you. If so...I'd be a whale), proats (a high carb and high protein meal that I think is best suited post-workout), homemade energy balls (because they are a little bit of a dessert let alone are very calorically-dense especially when made with a peanut butter and date base), and chia pudding (super high in healthy fats and protein, both required to build muscle). Let me know a snack I missed below.
.
.
.
#workout #healthyeating #macros #fatloss #physique #bodybuilding #musclegain #fitnesstips #flexibledieting #liftheavy #onlinecoach #officelife #corporate #musclebuilding #nutritioncoach #liftweights #weightlosscoach #personaltrainers #gainmuscle #trainsmart #countingcalories #nutritiontips #fatlosstips #buildmuscle #cpa #accountant #corporatelife #taxseason #taxes #accounting

Would you rather look a certain way OR weigh a certain amount? 
Today, I officially hit my pre contest weight of 136.8.  Instead of bawling my eyes out over a number, I’m actually excited.  Here is why: ✅My smallest cutoffs shorts still fit perfectly ✅My eating has been on point continuing to refine my intake ✅My lifts are intense and I’m very strong compared to my past ✅ my goal the last 6 months has been muscle growth.  I like my muscles 💪🏻 So if all that takes me to that weight so be it.  I used to be obsessed over the number and would center everything around it.  But,  focusing on the bigger picture with lifting and eating for overall goals, has actually gotten me closer to my goals. 
Pick your goal and work on that.  The rest follows. 
#motivationmonday #mondaymotivation #buildmuscle #gains #gains💪 #goals #goaldiggers #goalsover50 #50andfierce

Would you rather look a certain way OR weigh a certain amount?
Today, I officially hit my pre contest weight of 136.8. Instead of bawling my eyes out over a number, I’m actually excited. Here is why: ✅My smallest cutoffs shorts still fit perfectly ✅My eating has been on point continuing to refine my intake ✅My lifts are intense and I’m very strong compared to my past ✅ my goal the last 6 months has been muscle growth. I like my muscles 💪🏻 So if all that takes me to that weight so be it. I used to be obsessed over the number and would center everything around it. But, focusing on the bigger picture with lifting and eating for overall goals, has actually gotten me closer to my goals.
Pick your goal and work on that. The rest follows.
#motivationmonday #mondaymotivation #buildmuscle #gains #gains 💪 #goals #goaldiggers #goalsover50 #50andfierce

You have to be patient and consistent....Changes won’t happen overnight and it won’t come easy! .... it’s all about how badly you want it! 😊💪...
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Set is the metallic blue from @myproteinuk [AD] @myproteinwomen ... use my code EMFIT35 for 35% off 😊... get the set for only £37!! ... .
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#bodygoals #bikinigirl #womenwholift  #bodybuildingwomen #getstronger #physiquegoals #bikinigoals #fitnessgurls #buildmuscle #strongchicks #workhardforit #fitnessfun #fitchicksrock #fitnessaddiction #gymgirls #buildingmuscles #buildingmuscle #quadzilla #legdayeveryday #bodyshaping #workhardforit #transformations #progresspic #progresspics #gainingmuscle #bootygainz #bootybuilder #peachaesthetic #myproteinuk

You have to be patient and consistent....Changes won’t happen overnight and it won’t come easy! .... it’s all about how badly you want it! 😊💪...
.
Set is the metallic blue from @myproteinuk [AD] @myproteinwomen ... use my code EMFIT35 for 35% off 😊... get the set for only £37!! ... .
.
.
.
.
.
.
.
.
.
.
#bodygoals #bikinigirl #womenwholift #bodybuildingwomen #getstronger #physiquegoals #bikinigoals #fitnessgurls #buildmuscle #strongchicks #workhardforit #fitnessfun #fitchicksrock #fitnessaddiction #gymgirls #buildingmuscles #buildingmuscle #quadzilla #legdayeveryday #bodyshaping #workhardforit #transformations #progresspic #progresspics #gainingmuscle #bootygainz #bootybuilder #peachaesthetic #myproteinuk

Hip mobility work from butterfly base position. Hip external and internal rotation as the main focus. Improving your hip mobility is improving your strength. Improving mobility is improving end range strength aka getting stronger and more resilient. This might not be your start point but I've got all the regressions and progressions you will need to help improve the function and strength of your hips.

And, just so you know, we're putting together a brand new program starting Oct 30th, 2019. This is specifically for men who work from an office or desk job who want to put on a few pounds of muscle and avoid that holiday fluff over the next 60 days. It's a remote program, so you can join from anywhere in the world.

We're looking for 6 men to test it out at a HUGE DISCOUNT, help us work out the kinks, and get amazing results that we can use as a case study. If that's you, comment 'tell me more' below and I'll message you with the details.

Hip mobility work from butterfly base position. Hip external and internal rotation as the main focus. Improving your hip mobility is improving your strength. Improving mobility is improving end range strength aka getting stronger and more resilient. This might not be your start point but I've got all the regressions and progressions you will need to help improve the function and strength of your hips.

And, just so you know, we're putting together a brand new program starting Oct 30th, 2019. This is specifically for men who work from an office or desk job who want to put on a few pounds of muscle and avoid that holiday fluff over the next 60 days. It's a remote program, so you can join from anywhere in the world.

We're looking for 6 men to test it out at a HUGE DISCOUNT, help us work out the kinks, and get amazing results that we can use as a case study. If that's you, comment 'tell me more' below and I'll message you with the details.

Even with all of the success stories we see in our clients, the results continue to amaze us! ⠀
⠀
Get your own EMSCULPT success story by booking your sessions with Forever Wellness today!⠀
⠀
⠀⠀
:::⠀⠀⠀
:::⠀⠀⠀
#Emsculpt #Emsculptresults #Emsculptbutt #Emsculptcalves #ButtLift #Toned #MuscleDefinition #bocatowncenter #modernbocamom #southflorida #momlife #bocaratonblogger #bocablogger #bocaratonflorida #foreverwellnessboca⠀⠀
#buildmuscle #reducefat #natural #tonedabs #sixpack #bikinigoals #bodygoals #bootyfordays #bootygains #buttlift #naturalbuttlift #bodycontouring #bodyconfident #cellulitetreatment #gymalternative

Even with all of the success stories we see in our clients, the results continue to amaze us! ⠀

Get your own EMSCULPT success story by booking your sessions with Forever Wellness today!⠀

⠀⠀
:::⠀⠀⠀
:::⠀⠀⠀
#Emsculpt #Emsculptresults #Emsculptbutt #Emsculptcalves #ButtLift #Toned #MuscleDefinition #bocatowncenter #modernbocamom #southflorida #momlife #bocaratonblogger #bocablogger #bocaratonflorida #foreverwellnessboca ⠀⠀
#buildmuscle #reducefat #natural #tonedabs #sixpack #bikinigoals #bodygoals #bootyfordays #bootygains #buttlift #naturalbuttlift #bodycontouring #bodyconfident #cellulitetreatment #gymalternative

5 Movements You Need to be Doing by @BreakingNinetyFitness
--
There are five movements that any training program needs to incorporate. There are some exceptions for injuries and specific sports, but for the most part, none of these movements should be neglected. These are all compound movements, meaning they target several body parts at the same time. A good idea is to use these compound movements as your first big lift in your training day
--
Each of these movements target many different muscle groups and have several variations, I will mention a few of each.
--
Squat -
Targets: Quads, Hamstrings, Glutes, Core, Back, +
Variations: Back, Front, Overhead, Zercher, Box, Goblet, +
--
Deadlift -
Targets : Back, Hamstrings, Core, Glutes, Quads, +
Variations: Conventional, Sumo, Romanian, Deficit, +
--
Chin-Up -
Targets: Lats, Biceps, Delts, Traps, Rhomboids, +
Variations: Underhand (Chin), Overhand (Pull-Up), Mixed, +
--
Overhead Press -
Targets: Delts, Pecs, Triceps, Core, Lats, Traps, +
Variations: Push-Press, Jerks, Seated, Db or Bb, +
--
Bench Press -
Targets: Pecs, Triceps, Delts, Core, Lats, Glutes, +
Variations: Close Grip, Floor Press, Incline, Decline, Db, +
--
What's your favourite lift? Mine is Squat.
--
#trainhard #liftheavy #gainmuscle #buildmuscle #losefat #fatloss #musclegain #workhard #rest #lift #reps #sets #transformation #breakingninety #weightlifting #strength #power #speed #muscle #squat #bench #deadlift #press #militarypress #overheadpress #chinup #pullup #powerlifting #compoundlifts

5 Movements You Need to be Doing by @BreakingNinetyFitness
--
There are five movements that any training program needs to incorporate. There are some exceptions for injuries and specific sports, but for the most part, none of these movements should be neglected. These are all compound movements, meaning they target several body parts at the same time. A good idea is to use these compound movements as your first big lift in your training day
--
Each of these movements target many different muscle groups and have several variations, I will mention a few of each.
--
Squat -
Targets: Quads, Hamstrings, Glutes, Core, Back, +
Variations: Back, Front, Overhead, Zercher, Box, Goblet, +
--
Deadlift -
Targets : Back, Hamstrings, Core, Glutes, Quads, +
Variations: Conventional, Sumo, Romanian, Deficit, +
--
Chin-Up -
Targets: Lats, Biceps, Delts, Traps, Rhomboids, +
Variations: Underhand (Chin), Overhand (Pull-Up), Mixed, +
--
Overhead Press -
Targets: Delts, Pecs, Triceps, Core, Lats, Traps, +
Variations: Push-Press, Jerks, Seated, Db or Bb, +
--
Bench Press -
Targets: Pecs, Triceps, Delts, Core, Lats, Glutes, +
Variations: Close Grip, Floor Press, Incline, Decline, Db, +
--
What's your favourite lift? Mine is Squat.
--
#trainhard #liftheavy #gainmuscle #buildmuscle #losefat #fatloss #musclegain #workhard #rest #lift #reps #sets #transformation #breakingninety #weightlifting #strength #power #speed #muscle #squat #bench #deadlift #press #militarypress #overheadpress #chinup #pullup #powerlifting #compoundlifts

The RECC offers so many different options to get your exercise in! There is a full gym with weights, cardio machines and more. Structured group fitness classes, 2 swimming pools, 35ft rock wall, a walking track with 3 lanes for both walkers and runners (FREE to use, no membership required) and a full ice surface! There’s so much to do!!!
.
Membership Options:
⛸ Monthly
🏊🏼‍♀️ Annually
🏃🏻‍♀️Drop In
🏋🏻‍♀️ They also offer Family, Individual, Senior & Student membership rates as well as a 24 hour day pass.
.
Contact Info: 902-893-2224 and you can get them on media platforms as well @ratheastlinkcc
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Proudly Sponsored by: @TruroColchesterPartnership @townoftruro @colchesterco.ns
.
#trurobuzz #trurons #fitness #adultrecprogram #colchestercounty #overallbodyworkout #walkingtrack #run #complimentrywalkingtrack #swimming #fitnessclasses #gym #buildmuscle #structuredclasses #personaltraining @ratheastlinkcc

The RECC offers so many different options to get your exercise in! There is a full gym with weights, cardio machines and more. Structured group fitness classes, 2 swimming pools, 35ft rock wall, a walking track with 3 lanes for both walkers and runners (FREE to use, no membership required) and a full ice surface! There’s so much to do!!!
.
Membership Options:
⛸ Monthly
🏊🏼‍♀️ Annually
🏃🏻‍♀️Drop In
🏋🏻‍♀️ They also offer Family, Individual, Senior & Student membership rates as well as a 24 hour day pass.
.
Contact Info: 902-893-2224 and you can get them on media platforms as well @ratheastlinkcc
.
Proudly Sponsored by: @TruroColchesterPartnership @townoftruro @colchesterco.ns
.
#trurobuzz #trurons #fitness #adultrecprogram #colchestercounty #overallbodyworkout #walkingtrack #run #complimentrywalkingtrack #swimming #fitnessclasses #gym #buildmuscle #structuredclasses #personaltraining @ratheastlinkcc

⭕️PROTEIN SHAKES⭕️
➖➖➖➖➖
👉 Follow @uarefitnow 👈
👉 Follow @uarefitnow 👈
👉 Follow @uarefitnow 👈
👉 Follow @uarefitnow 👈
➖➖➖➖➖
📷: @fitness_tipsters

⭕️PROTEIN SHAKES⭕️
➖➖➖➖➖
👉 Follow @uarefitnow 👈
👉 Follow @uarefitnow 👈
👉 Follow @uarefitnow 👈
👉 Follow @uarefitnow 👈
➖➖➖➖➖
📷: @fitness_tipsters

Such amazing transformations coming out of the August Shreddin8!! Well done guys 😁

Posted @withrepost • @charliejohnsonfitness 🔥FINAL TRANSFORMATIONS PART 2🔥
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is what Shreddin8 is all about! Checkout a few of this rounds INSANE transformations that have come in today! SWIPE LEFT👈 (comment your favourite)
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀
NOW ITS YOUR TURN! 💪This is your🚨LAST CHANCE FOR 2019🚨 to Get LEAN and WIN £500 Cash💸Link in bio 👉@charliejohnsonfitness
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅The WORLD FAMOUS Shreddin8 program starts 21st of October! ✅If you need a flexible start date this can be arranged!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
2019 is almost done. Just a few weeks to the end of the year. Have you hit your 2019 goals
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You have two choices - use the final weeks of 2019 to DOMINATE the year, or give up and promise to tackle it after Christmas and New Year
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ready to make the final weeks of 2019 count?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
We start 21st of October!💯 Limited SPACES LEFT at just £99.99 or around $120 USD
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
This not only a custom program designed to get you in the best shape possible in 8 weeks but their are also some incredible prizes to be won for the best transformations!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The prizes to be won are 💥INSANE💥 and include
✅£500 cash for the 1st place transformation
✅A FULL training accessories kit from Tuff Wraps
✅A HUGE supplement and clothing bundle from Muscle Nation!
✅Jeans from Legend London
✅Egg whites by Two Chicks Products
✅A photoshoot with mr.media.creations
✅A 1 to 1 training session with me
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
💥Only a FEW SPACES LEFT💥The last program was a SELL OUT! If your looking to 💥TRANSFORM💥 your PHYSIQUE hit the link in the bio 👉  @charliejohnsonfitness #Shreddin8 #cjcoaching #8weektransformation #caloriecounter #musclegains #gymhelp #healthyeating #8weektransformation #fatlosstransformation #buildmuscle #leangains #weightlossprogram #losingweightjourney #fatlosscoach #beforeandafterweightloss #naturalweightloss #losefat #myweightlossstory #weightlosstip #howtolosefat #onlinecoach

Such amazing transformations coming out of the August Shreddin8!! Well done guys 😁

Posted @withrepost@charliejohnsonfitness 🔥FINAL TRANSFORMATIONS PART 2🔥
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is what Shreddin8 is all about! Checkout a few of this rounds INSANE transformations that have come in today! SWIPE LEFT👈 (comment your favourite)
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀
NOW ITS YOUR TURN! 💪This is your🚨LAST CHANCE FOR 2019🚨 to Get LEAN and WIN £500 Cash💸Link in bio 👉@charliejohnsonfitness
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅The WORLD FAMOUS Shreddin8 program starts 21st of October! ✅If you need a flexible start date this can be arranged!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
2019 is almost done. Just a few weeks to the end of the year. Have you hit your 2019 goals
⠀⠀⠀⠀⠀⠀⠀⠀⠀
You have two choices - use the final weeks of 2019 to DOMINATE the year, or give up and promise to tackle it after Christmas and New Year
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Ready to make the final weeks of 2019 count?
⠀⠀⠀⠀⠀⠀⠀⠀⠀
We start 21st of October!💯 Limited SPACES LEFT at just £99.99 or around $120 USD
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
This not only a custom program designed to get you in the best shape possible in 8 weeks but their are also some incredible prizes to be won for the best transformations!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The prizes to be won are 💥INSANE💥 and include
✅£500 cash for the 1st place transformation
✅A FULL training accessories kit from Tuff Wraps
✅A HUGE supplement and clothing bundle from Muscle Nation!
✅Jeans from Legend London
✅Egg whites by Two Chicks Products
✅A photoshoot with mr.media.creations
✅A 1 to 1 training session with me
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
💥Only a FEW SPACES LEFT💥The last program was a SELL OUT! If your looking to 💥TRANSFORM💥 your PHYSIQUE hit the link in the bio 👉 @charliejohnsonfitness #Shreddin8 #cjcoaching #8weektransformation #caloriecounter #musclegains #gymhelp #healthyeating #8weektransformation #fatlosstransformation #buildmuscle #leangains #weightlossprogram #losingweightjourney #fatlosscoach #beforeandafterweightloss #naturalweightloss #losefat #myweightlossstory #weightlosstip #howtolosefat #onlinecoach

⭕️RECOVERY AFTER WORKOUTS⭕️
➖➖➖➖➖
👉 Follow @uarefitnow 👈
👉 Follow @uarefitnow 👈
👉 Follow @uarefitnow 👈
👉 Follow @uarefitnow 👈
➖➖➖➖➖
📷: @fitness_tipsters

⭕️RECOVERY AFTER WORKOUTS⭕️
➖➖➖➖➖
👉 Follow @uarefitnow 👈
👉 Follow @uarefitnow 👈
👉 Follow @uarefitnow 👈
👉 Follow @uarefitnow 👈
➖➖➖➖➖
📷: @fitness_tipsters

Did you know this⁉️⁉️ 💎HEALTH hacks
1. Headache and teeth
Babies will often suffer from headaches and teeth pain. If you notice that your child is suffering from these, massage the tips of his toes! You can do it even when they're asleep.

2. Sinus pain
Sinus pain can be very annoying when you are an adult, but for babies it is a brand new experience, and could be pure suffering. To relieve them, massage the middle of the lower part of the toes. Apply light pressure to provide pain relief!

3. Chest pain
When your child has congestion in the chest, relief can be found in the foot pads, just below the fingers and over the arch. Apply light pressure and massage with circular movements to relieve congestion and cough problems.

4. Pain in the stomach (solar plexus)
For children with abdominal pain, stomach pressure or respiratory difficulty, massage the middle of the foot under the ball where the arch starts. This area is connected to the solar plexus, a group of nerves between the abdomen and lungs.

5. Abdominal pain (upper and lower)
For constipation, heartburn, and indigestion, massage the area between the middle of the child's foot and the foot pads. If the child is suffering from excessive pain or swelling in the lower intestine, massage the area between the middle of the foot and the heel.

6. Pelvis
Babies can sometimes grow faster than certain organs in their body that are not ready for it, and pain in the hips can be a common problem for the little ones. Rub the heels to help with this problem! The heel can help constipation and abdominal pain as well!
.
.
. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup

Did you know this⁉️⁉️ 💎HEALTH hacks
1. Headache and teeth
Babies will often suffer from headaches and teeth pain. If you notice that your child is suffering from these, massage the tips of his toes! You can do it even when they're asleep.

2. Sinus pain
Sinus pain can be very annoying when you are an adult, but for babies it is a brand new experience, and could be pure suffering. To relieve them, massage the middle of the lower part of the toes. Apply light pressure to provide pain relief!

3. Chest pain
When your child has congestion in the chest, relief can be found in the foot pads, just below the fingers and over the arch. Apply light pressure and massage with circular movements to relieve congestion and cough problems.

4. Pain in the stomach (solar plexus)
For children with abdominal pain, stomach pressure or respiratory difficulty, massage the middle of the foot under the ball where the arch starts. This area is connected to the solar plexus, a group of nerves between the abdomen and lungs.

5. Abdominal pain (upper and lower)
For constipation, heartburn, and indigestion, massage the area between the middle of the child's foot and the foot pads. If the child is suffering from excessive pain or swelling in the lower intestine, massage the area between the middle of the foot and the heel.

6. Pelvis
Babies can sometimes grow faster than certain organs in their body that are not ready for it, and pain in the hips can be a common problem for the little ones. Rub the heels to help with this problem! The heel can help constipation and abdominal pain as well!
.
.
. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup

The week is yours OWN IT! The harder you work for something, the better you feel when you receive it. 🦍 week13
#gainsseason#motiv8#buildmuscle

The week is yours OWN IT! The harder you work for something, the better you feel when you receive it. 🦍 week13
#gainsseason #motiv8 #buildmuscle

💯No guesswork - Track, stay consistent and guarantee yourself you’re moving forward.
-
But…
-
It can be tough, it can get overwhelming and it can be stressful if you let it… 🤯
-
🥩Tracking and stay consistent every single day can be enjoyable, addictive and give you the profound results you want if you follow these easy tips.
🍽
Plan the evening before - Don’t do it as you go along unless you’ve got a really relaxing day with no plans… It’s gunna be much easier to look at what you’ve got in the fridge and when you get into bed just relax and get the food into the day and tweak the quantities until everything is perfect, that way when you wake up all you’ve got to do is follow the plan, no thinking, deciding and calculating necessary🌙
🍽
Have treats and make them fit - Don’t go crazy trying to be CLEAN as fuck only to then binge and fall off track. Reward yourself, when you’ve earned them have rewards, sometimes small ones each day, other times big ones and only every week or 2 but ALWAYS… MAKE THEM FIT.🍕
🍽
Keep single macro foods around - When it gets to the end of the day and you have ZERO of 2 macros left and some left for one it can be tough to hit your target without going over one the other 2, so keep single macro foods around, like fruit for carbs, or shakes or chicken for protein, or butter or cheese for fat, it’s gunna be much easier to hit those numbers! 🍌
🍽
Be consistent enough to see results - Theres nothing less enjoyable than putting effort towards something and seeing no return, but that’s exactly what happens if you are only consistent some of the time. Be relentlessly consistent ALL the time, then you will see results and fall in love with the process.‼️
🍽
🔥Enjoy it - Yup, as above… Enjoy it every single day. Enjoy the control, the structure the routine and the changes you see and feel🖤
🍽
If you know someone who needs this send them here! ⬇️
-
FOLLOW👇🏼
@jonnycollinsuk
@jonnycollinsuk
@jonnycollinsuk
FOLLOW👆🏼
-
-
#musclegrowth #hardgainer #weighttogain #skinnytomuscle #musclegain #liftweight #deadlift #squat #legday #buildmuscle #fitsporation #inkedandfit #fitfamuk #ukfitfam #workharder #masscamp #massaccelerator #jonnycollinsuk

💯No guesswork - Track, stay consistent and guarantee yourself you’re moving forward.
-
But…
-
It can be tough, it can get overwhelming and it can be stressful if you let it… 🤯
-
🥩Tracking and stay consistent every single day can be enjoyable, addictive and give you the profound results you want if you follow these easy tips.
🍽
Plan the evening before - Don’t do it as you go along unless you’ve got a really relaxing day with no plans… It’s gunna be much easier to look at what you’ve got in the fridge and when you get into bed just relax and get the food into the day and tweak the quantities until everything is perfect, that way when you wake up all you’ve got to do is follow the plan, no thinking, deciding and calculating necessary🌙
🍽
Have treats and make them fit - Don’t go crazy trying to be CLEAN as fuck only to then binge and fall off track. Reward yourself, when you’ve earned them have rewards, sometimes small ones each day, other times big ones and only every week or 2 but ALWAYS… MAKE THEM FIT.🍕
🍽
Keep single macro foods around - When it gets to the end of the day and you have ZERO of 2 macros left and some left for one it can be tough to hit your target without going over one the other 2, so keep single macro foods around, like fruit for carbs, or shakes or chicken for protein, or butter or cheese for fat, it’s gunna be much easier to hit those numbers! 🍌
🍽
Be consistent enough to see results - Theres nothing less enjoyable than putting effort towards something and seeing no return, but that’s exactly what happens if you are only consistent some of the time. Be relentlessly consistent ALL the time, then you will see results and fall in love with the process.‼️
🍽
🔥Enjoy it - Yup, as above… Enjoy it every single day. Enjoy the control, the structure the routine and the changes you see and feel🖤
🍽
If you know someone who needs this send them here! ⬇️
-
FOLLOW👇🏼
@jonnycollinsuk
@jonnycollinsuk
@jonnycollinsuk
FOLLOW👆🏼
-
-
#musclegrowth #hardgainer #weighttogain #skinnytomuscle #musclegain #liftweight #deadlift #squat #legday #buildmuscle #fitsporation #inkedandfit #fitfamuk #ukfitfam #workharder #masscamp #massaccelerator #jonnycollinsuk

Morning everyone -

Morning everyone -

💥 𝐅𝐈𝐗 𝐘𝐎𝐔𝐑 𝐒𝐐𝐔𝐀𝐓 💥⁣
⁣
When it comes to squatting and shifting some heavy weight, you want to keep the bar moving in the straightest line possible and directly above the mid foot 🦶 ⁣
⁣
If there is any deviation of the barbell outside of that vertical line the harder you have to work, and it’s just not optimal.⁣
⁣
If you keep the bar in that vertical line, you can assure all of your joints and muscles are going to be aligned properly and will produce maximum force 💥⁣ ⁣
You can't fight physics. Well, You can try, but you won't be able to lift nearly as much weight.⁣ ⁣
Finding it hard to PR on your squat?⁣
⁣
Then take a look at your bar path from the side.⁣
⁣
Doing this will give you an indication with what’s going wrong, and you can then work on fixing those issues before they get any worse⁣ ⁣
A few common issues with the squat are;⁣
⁣
- To much forward lean⁣
- Rounding of the lower back⁣
- Heels coming up off the floor⁣
- Knees caving in⁣
- Failing to break parallel ⁣
⁣
The best way to see if you are doing any of the above, is to film yourself squatting, or have a friend do it 📸 ⁣
⁣
All these issues are fixable with a bit of know how and patience 👍🏼⁣
⁣
With all that said, here’s how to Squat with proper form, using a barbell:⁣
⁣
- Stand with the bar on your upper-back, and your feet shoulder-width apart⁣
- Squat down by pushing your knees to the side while moving hips back⁣
- Break parallel by Squatting down until your hips are lower than your knees⁣
- Squat back up while keeping your knees out and chest up⁣
- Stand with your hips and knees locked at the top⁣
⁣
ps., My Squat is far from perfect and that’s the point, we are all here to better ourselves in one way or another 😁⁣
⁣
Ash 🦊⁣ #squatworkout #squatguide #deepsquat #barbellsquats #backsquatting #stronglegs #chickenleg #neverskiplegday #squattechnique #quadworkout #glutebuilding #hamstringworkout #strengthworkout #squattips #olympiclift #backsquats #squatheavy #liftweight #buildmuscle #musclebuild #legdayproblems #onlinecoaching #personaltraining #sthelier #jerseyci #ashleygwinpt #channelislands #musclebuildingtips #exerciseroutine #trainingideas

💥 𝐅𝐈𝐗 𝐘𝐎𝐔𝐑 𝐒𝐐𝐔𝐀𝐓 💥⁣

When it comes to squatting and shifting some heavy weight, you want to keep the bar moving in the straightest line possible and directly above the mid foot 🦶 ⁣

If there is any deviation of the barbell outside of that vertical line the harder you have to work, and it’s just not optimal.⁣

If you keep the bar in that vertical line, you can assure all of your joints and muscles are going to be aligned properly and will produce maximum force 💥⁣ ⁣
You can't fight physics. Well, You can try, but you won't be able to lift nearly as much weight.⁣ ⁣
Finding it hard to PR on your squat?⁣

Then take a look at your bar path from the side.⁣

Doing this will give you an indication with what’s going wrong, and you can then work on fixing those issues before they get any worse⁣ ⁣
A few common issues with the squat are;⁣

- To much forward lean⁣
- Rounding of the lower back⁣
- Heels coming up off the floor⁣
- Knees caving in⁣
- Failing to break parallel ⁣

The best way to see if you are doing any of the above, is to film yourself squatting, or have a friend do it 📸 ⁣

All these issues are fixable with a bit of know how and patience 👍🏼⁣

With all that said, here’s how to Squat with proper form, using a barbell:⁣

- Stand with the bar on your upper-back, and your feet shoulder-width apart⁣
- Squat down by pushing your knees to the side while moving hips back⁣
- Break parallel by Squatting down until your hips are lower than your knees⁣
- Squat back up while keeping your knees out and chest up⁣
- Stand with your hips and knees locked at the top⁣

ps., My Squat is far from perfect and that’s the point, we are all here to better ourselves in one way or another 😁⁣

Ash 🦊⁣ #squatworkout #squatguide #deepsquat #barbellsquats #backsquatting #stronglegs #chickenleg #neverskiplegday #squattechnique #quadworkout #glutebuilding #hamstringworkout #strengthworkout #squattips #olympiclift #backsquats #squatheavy #liftweight #buildmuscle #musclebuild #legdayproblems #onlinecoaching #personaltraining #sthelier #jerseyci #ashleygwinpt #channelislands #musclebuildingtips #exerciseroutine #trainingideas

Kroppen har börjat säga ifrån lite. Så håller mig ifrån gymmet en period. Däremot blir de nog att simma en dag extra. 👊.
•
•
#neverskipmonday #swim #cardio #buildmuscle #getfit #getinshape #aldriggeupp #minresaräknas #träning #jagharviljan #rawpowerlifting #powerlift

Kroppen har börjat säga ifrån lite. Så håller mig ifrån gymmet en period. Däremot blir de nog att simma en dag extra. 👊.


#neverskipmonday #swim #cardio #buildmuscle #getfit #getinshape #aldriggeupp #minresaräknas #träning #jagharviljan #rawpowerlifting #powerlift

Sometimes two @inspirefitnessofficial FT2s’ are better than one 💪🏻

Sometimes two @inspirefitnessofficial FT2s’ are better than one 💪🏻

At it again. Start the week off strong . Here are my favourite exercise to build a big chest . 
A) INC barbell bench press 4x8-10

A2) INC DB flys 4x10 
B1) Decline DB press 4x8-12 
B1) Dips ( chest version ) leaning forward 3 x Failure

What’s your favourite chest exercise? Comment down below ! *
*
*
*
*

Save for later & Tag your workout partner! 
#chestworkout #chest #chestmonday #pec #fatlosstips #buildmuscle #mondaymotivation #lfl #fuelyourambition #pushday #pushworkout #workoutroutine

At it again. Start the week off strong . Here are my favourite exercise to build a big chest .
A) INC barbell bench press 4x8-10

A2) INC DB flys 4x10
B1) Decline DB press 4x8-12
B1) Dips ( chest version ) leaning forward 3 x Failure

What’s your favourite chest exercise? Comment down below ! *
*
*
*
*

Save for later & Tag your workout partner!
#chestworkout #chest #chestmonday #pec #fatlosstips #buildmuscle #mondaymotivation #lfl #fuelyourambition #pushday #pushworkout #workoutroutine

💪Muscle Mass Gaining - Things You Need to know 😃
➖➖➖➖➖
👉 Follow @uarefitnow 👈
👉 Follow @uarefitnow 👈
👉 Follow @uarefitnow 👈
👉 Follow @uarefitnow 👈
➖➖➖➖➖
📷: @fitnessgyan

💪Muscle Mass Gaining - Things You Need to know 😃
➖➖➖➖➖
👉 Follow @uarefitnow 👈
👉 Follow @uarefitnow 👈
👉 Follow @uarefitnow 👈
👉 Follow @uarefitnow 👈
➖➖➖➖➖
📷: @fitnessgyan

Always a work in progress... one month apart, I can tell my quads are shaping out. 
Would really like some ideas on exercises to work the inner thighs! Thanks!
#progress #progresspic #weightlossjourney #weightloss #fitness #fitnessjourney #beforeandafter #quads #quadsworkout #legs #buildmuscle #burnfat

Always a work in progress... one month apart, I can tell my quads are shaping out.
Would really like some ideas on exercises to work the inner thighs! Thanks!
#progress #progresspic #weightlossjourney #weightloss #fitness #fitnessjourney #beforeandafter #quads #quadsworkout #legs #buildmuscle #burnfat

BUILDING MUSCLE WHILE STAYING LEAN by @jarrahmartinfitness_wbffpro 🏋🏽‍♂️
-
Building muscle is probably one of the easiest things to do in bodybuilding and it really does surprise me that so many people find it such a difficult challenge. If you want to build muscle all you need to do is train hard and train smart and eat more food then you burn and I am 100% confident you will start growing. You destroy your muscles in the gym and create those tears in the muscle which allows the food you are eating to be absorbed and your muscles build back bigger and stronger.💪
-
Now, the hard part is building muscle but keeping your body fat percentage low at the same time. For this reason a 200-300 calorie surplus is optimal for muscle building❗️
-
A lot of people believe the off season, off season meaning the period where you are no longer looking to drop fat and want to start building muscle, is a time to relax on the diet and as long as you are keeping your calories up you are still going to grow.📈
-
Building muscle through food is a very similar process to dropping fat through food but it is switched the other way around. You need to come up with an original starting diet, which is called your base diet and the very first thing you need to take into consideration is the amount of food are consuming on a day to day basis.✅
-
In week 1 of the bulk you are on the absolute minimum amount of food you can be, you still want carbs in all  meals to keep the metabolism firing but only a small amount of carbs is required in the first week or two.👌
-
You will more then likely not be building any muscle during this period which is fine, all you want to do is monitor your weight on this low amount of food and wait until it stabilizes.⚖️
-
Once your bodyweight has stabilized you increase the amount of carbs in 1 of your meals because you let your bodyweight stabilize and become accustomed to that low amount of food, once you add in more carbs you will build muscle.💪
-
👉🏻 Follow @jarrahmartinfitness_wbffpro 👈🏻
👉🏻 Follow @jarrahmartinfitness_wbffpro 👈🏻
👉🏻 Follow @jarrahmartinfitness_wbffpro 👈🏻
-
#buildingmuscle #buildingmuscles #musclebuilder #caloriesurplus #progressiveoverload

BUILDING MUSCLE WHILE STAYING LEAN by @jarrahmartinfitness_wbffpro 🏋🏽‍♂️
-
Building muscle is probably one of the easiest things to do in bodybuilding and it really does surprise me that so many people find it such a difficult challenge. If you want to build muscle all you need to do is train hard and train smart and eat more food then you burn and I am 100% confident you will start growing. You destroy your muscles in the gym and create those tears in the muscle which allows the food you are eating to be absorbed and your muscles build back bigger and stronger.💪
-
Now, the hard part is building muscle but keeping your body fat percentage low at the same time. For this reason a 200-300 calorie surplus is optimal for muscle building❗️
-
A lot of people believe the off season, off season meaning the period where you are no longer looking to drop fat and want to start building muscle, is a time to relax on the diet and as long as you are keeping your calories up you are still going to grow.📈
-
Building muscle through food is a very similar process to dropping fat through food but it is switched the other way around. You need to come up with an original starting diet, which is called your base diet and the very first thing you need to take into consideration is the amount of food are consuming on a day to day basis.✅
-
In week 1 of the bulk you are on the absolute minimum amount of food you can be, you still want carbs in all meals to keep the metabolism firing but only a small amount of carbs is required in the first week or two.👌
-
You will more then likely not be building any muscle during this period which is fine, all you want to do is monitor your weight on this low amount of food and wait until it stabilizes.⚖️
-
Once your bodyweight has stabilized you increase the amount of carbs in 1 of your meals because you let your bodyweight stabilize and become accustomed to that low amount of food, once you add in more carbs you will build muscle.💪
-
👉🏻 Follow @jarrahmartinfitness_wbffpro 👈🏻
👉🏻 Follow @jarrahmartinfitness_wbffpro 👈🏻
👉🏻 Follow @jarrahmartinfitness_wbffpro 👈🏻
-
#buildingmuscle #buildingmuscles #musclebuilder #caloriesurplus #progressiveoverload

🚨GROW ABS AT HOME🚨🔥
➖➖➖➖➖
Build up your abs and core strength at home. No gym or equipment needed, what could possibly be the excuse?🙏🎉
.
Nothing changes if nothing changes⛏️
Success requires daily action⛏️
Success comes from something you do daily, not occasionally⛏️
➖➖➖➖➖
👉 Follow @uarefitnow 👈
👉 Follow @uarefitnow 👈
👉 Follow @uarefitnow 👈
👉 Follow @uarefitnow 👈
➖➖➖➖➖
📷: @lionstrengthfitness⁣⁣

🚨GROW ABS AT HOME🚨🔥
➖➖➖➖➖
Build up your abs and core strength at home. No gym or equipment needed, what could possibly be the excuse?🙏🎉
.
Nothing changes if nothing changes⛏️
Success requires daily action⛏️
Success comes from something you do daily, not occasionally⛏️
➖➖➖➖➖
👉 Follow @uarefitnow 👈
👉 Follow @uarefitnow 👈
👉 Follow @uarefitnow 👈
👉 Follow @uarefitnow 👈
➖➖➖➖➖
📷: @lionstrengthfitness ⁣⁣

Opremamo se tako da udovoljimo mnoštvu želja naših vežbača ➡️ Požeška 35, Banovo brdo. 💪👍
____
#fitnescentarplay #playfitnes #fit #fitness #fitnes #gym #teretana #fitnescentar #trening #treniraj #trainhard #workout #exercise #muscle #strength #buildmuscle #vezbanje #ponedeljak #monday #banovobrdo #banovo #beograd

Opremamo se tako da udovoljimo mnoštvu želja naših vežbača ➡️ Požeška 35, Banovo brdo. 💪👍
____
#fitnescentarplay #playfitnes #fit #fitness #fitnes #gym #teretana #fitnescentar #trening #treniraj #trainhard #workout #exercise #muscle #strength #buildmuscle #vezbanje #ponedeljak #monday #banovobrdo #banovo #beograd

🔥CALORIE INTAKE🔥
-
-
________________
Tracking your calories is an incredibly useful tool when it comes to fat loss. Drink all the green smoothies and eliminate all the carbs that you want, but if you’re not in a calorie deficit, you won’t lose fat. Besides, opting for a crash or fad diet that is restrictive in nature is highly unlikely to yield long term results, nor be enjoyable while you’re on it. In 99% of cases, flexible dieting is the best way to go. Eat a balanced diet with an emphasis on 80% whole, healthy food, and 20% less healthy food that you love to indulge in every once in a while. Finally, ensure that you are in a calorie deficit by using a calorie tracking app like myfitnesspal.

Have any questions? Drop em’ down below! 👇

Yaniv ✌❤
________________

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

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

🔥CALORIE INTAKE🔥
-
-
________________
Tracking your calories is an incredibly useful tool when it comes to fat loss. Drink all the green smoothies and eliminate all the carbs that you want, but if you’re not in a calorie deficit, you won’t lose fat. Besides, opting for a crash or fad diet that is restrictive in nature is highly unlikely to yield long term results, nor be enjoyable while you’re on it. In 99% of cases, flexible dieting is the best way to go. Eat a balanced diet with an emphasis on 80% whole, healthy food, and 20% less healthy food that you love to indulge in every once in a while. Finally, ensure that you are in a calorie deficit by using a calorie tracking app like myfitnesspal.

Have any questions? Drop em’ down below! 👇

Yaniv ✌❤
________________

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

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

You want FAT LOSS...not weight loss
Lifting weights will build muscle to give you curves in the right places and help you drop the fat.
#liftweights #agelessmuscle #nutrition #buildmuscle #losefat #friendswood #friendswoodtx #leaguecity #liftweightssafely

You want FAT LOSS...not weight loss
Lifting weights will build muscle to give you curves in the right places and help you drop the fat.
#liftweights #agelessmuscle #nutrition #buildmuscle #losefat #friendswood #friendswoodtx #leaguecity #liftweightssafely

Fitoekdisteroidi, koji se nalaze u spanaću, pomažu povećanje mišića za 20 procenata. Spanać sadrži i kalcijum, koji pomaže oporavak mišića i sprečava grčeve tokom treninga.
Osim toga, sadrži visok procenat gvožđa što je bitno za izgradnju mišića. Nazivaju ga još i "kraljem povrća", ali ni ne čudi jer samo 100 grama spanaća sadrži oko 1400 mg mineralnih sastojaka. Ko je kao mali gledao Popaja, zna o čemu je reč. .
.
. #eatclean #eatgood #eating #eathealthy #healthy #healthyfood #health #vitamins #protein #foodporn #fitnessmotivation #fit #fittness #lifestyle #cleaneating #buildmuscle #goodfood #spinach #strong #staystrong

Fitoekdisteroidi, koji se nalaze u spanaću, pomažu povećanje mišića za 20 procenata. Spanać sadrži i kalcijum, koji pomaže oporavak mišića i sprečava grčeve tokom treninga.
Osim toga, sadrži visok procenat gvožđa što je bitno za izgradnju mišića. Nazivaju ga još i "kraljem povrća", ali ni ne čudi jer samo 100 grama spanaća sadrži oko 1400 mg mineralnih sastojaka. Ko je kao mali gledao Popaja, zna o čemu je reč. .
.
. #eatclean #eatgood #eating #eathealthy #healthy #healthyfood #health #vitamins #protein #foodporn #fitnessmotivation #fit #fittness #lifestyle #cleaneating #buildmuscle #goodfood #spinach #strong #staystrong

🔥🚨BEGINNERS CALISTHENICS🚨🔥
.
Anyone that wants to get into shape with calisthenics this is a good starting point for you🔥
.
Nothing changes if nothing changes⛏️
Success requires daily action⛏️
Success comes from something you do daily, not occasionally⛏️
. 
Cost to follow me - £0.00👑
.⁣⁣
🦁 FOLLOW 🦁
@lionstrengthfitness
@lionstrengthfitness⁣⁣
@lionstrengthfitness⁣⁣
🦁 FOLLOW 🦁
⁣⁣.⁣⁣
⁣⁣.⁣⁣
.⁣⁣ ⁣⁣
.⁣
#musclescience #gymfit #naturalbodybuilding #workoutroutine #exercise #nutrition #weightgain #musclebuilding #musclegain #muscle #fitnessfam #buildmuscle #musclebuilding #getshredded #lionstrengthgang #armworkout #liftweights #upperbody #trainlikeabeast #trainhardorgohome #bulkseason #musclemass #naturalbodybuilder #musclegains #lowerbody #journeytofit #workouttips #fittips #fitsagram #fitnessmotivation

🔥🚨BEGINNERS CALISTHENICS🚨🔥
.
Anyone that wants to get into shape with calisthenics this is a good starting point for you🔥
.
Nothing changes if nothing changes⛏️
Success requires daily action⛏️
Success comes from something you do daily, not occasionally⛏️
.
Cost to follow me - £0.00👑
.⁣⁣
🦁 FOLLOW 🦁
@lionstrengthfitness
@lionstrengthfitness ⁣⁣
@lionstrengthfitness ⁣⁣
🦁 FOLLOW 🦁
⁣⁣.⁣⁣
⁣⁣.⁣⁣
.⁣⁣ ⁣⁣
.⁣
#musclescience #gymfit #naturalbodybuilding #workoutroutine #exercise #nutrition #weightgain #musclebuilding #musclegain #muscle #fitnessfam #buildmuscle #musclebuilding #getshredded #lionstrengthgang #armworkout #liftweights #upperbody #trainlikeabeast #trainhardorgohome #bulkseason #musclemass #naturalbodybuilder #musclegains #lowerbody #journeytofit #workouttips #fittips #fitsagram #fitnessmotivation

🔥UPPERBODY WORKOUT🔥
🔺2 Circuits-🔺4 Rounds Each 🔺
THE WORKOUT👇
🔥CIRCUIT 1:
🔺Full Lateral Raise w/ Shoulder Press 4x10
🔺Alternating Front Raises 4x12 each arm
🔺External Rotations 4x15
🔺Burpees 4x10
🔥CIRCUIT 2:
🔺Wide Bicep Curls 4x15
🔺Decline Tricep Extension 4x12
🔺Decline Sit-Up w/ Shoulder Raise 4x10
🔺Army Crawl Plank w/ Decline Bench 4x10
🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥
Your UpperBody should be on fire after these two circuits. 💪💪🔥
There are 4 rounds in each circuit. All exercises should be performed one after the other with little to no rest. After all exercises have been performed rest for 60-90 sec before repeating the round.🔥
.
.
Bookmark and Save for your next UpperBody day! 🤩💪🙌✨
.
.
🎶 Music Credit: Perfect Storm by Pink is Punk & @bennybenassi .
. .
#circuitworkout #workoutvideo #workoutroutine #workoutideas #exerciseroutine #exercisemotivation #exercise #fitnessmotivation #cardioworkout #upperbodyworkout #exerciseideas #iam1stphorm #legionofboom #duespaid #75hard #pham #fitfam #fitspo #buildmuscle #burnfat #weighttraining #gymworkout #circuittraining #strengthandconditioning #hiitworkout #hiit #dumbellworkout #workoutathome

🔥UPPERBODY WORKOUT🔥
🔺2 Circuits-🔺4 Rounds Each 🔺
THE WORKOUT👇
🔥CIRCUIT 1:
🔺Full Lateral Raise w/ Shoulder Press 4x10
🔺Alternating Front Raises 4x12 each arm
🔺External Rotations 4x15
🔺Burpees 4x10
🔥CIRCUIT 2:
🔺Wide Bicep Curls 4x15
🔺Decline Tricep Extension 4x12
🔺Decline Sit-Up w/ Shoulder Raise 4x10
🔺Army Crawl Plank w/ Decline Bench 4x10
🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥🔥
Your UpperBody should be on fire after these two circuits. 💪💪🔥
There are 4 rounds in each circuit. All exercises should be performed one after the other with little to no rest. After all exercises have been performed rest for 60-90 sec before repeating the round.🔥
.
.
Bookmark and Save for your next UpperBody day! 🤩💪🙌✨
.
.
🎶 Music Credit: Perfect Storm by Pink is Punk & @bennybenassi .
. .
#circuitworkout #workoutvideo #workoutroutine #workoutideas #exerciseroutine #exercisemotivation #exercise #fitnessmotivation #cardioworkout #upperbodyworkout #exerciseideas #iam1stphorm #legionofboom #duespaid #75hard #pham #fitfam #fitspo #buildmuscle #burnfat #weighttraining #gymworkout #circuittraining #strengthandconditioning #hiitworkout #hiit #dumbellworkout #workoutathome

SUSTAINABLE DIET by @kruckifitness
-
One of the great things about flexible dieting is it allows you to attain your goals of rather building muscle or losing fat while still enjoying the foods that you love. The key to doing so is eating them in moderation. This is where the 80/20 rule comes in. 80% of your calories should come from from healthy, whole foods, like fruits, veggies, meats, healthy fats, etc, and 20% can come from whatever you really love, like chips, candy, ice cream, wings, sugary cereal, cookies, doughnuts, pizza, burgers, or whatever snack you crave.
-
Doing this makes things much easier to stay in terms of sustainability with your diet. Eating our favorite foods in moderation keeps us from caving and eventually binging on them in the future. It also creates a wonderful relationship with food. We satisfy our cravings, still hit our calories, and it simply makes the process of losing fat or building muscle a lot easier.
-
What's your favorite food from each side? Let me know in the comments!
-
#physiology#nutritiontips#fitnesscoach#musclebuilding#fitsporation#hypertrophy#justlift#musclebuilding#6pack#buildmuscle

SUSTAINABLE DIET by @kruckifitness
-
One of the great things about flexible dieting is it allows you to attain your goals of rather building muscle or losing fat while still enjoying the foods that you love. The key to doing so is eating them in moderation. This is where the 80/20 rule comes in. 80% of your calories should come from from healthy, whole foods, like fruits, veggies, meats, healthy fats, etc, and 20% can come from whatever you really love, like chips, candy, ice cream, wings, sugary cereal, cookies, doughnuts, pizza, burgers, or whatever snack you crave.
-
Doing this makes things much easier to stay in terms of sustainability with your diet. Eating our favorite foods in moderation keeps us from caving and eventually binging on them in the future. It also creates a wonderful relationship with food. We satisfy our cravings, still hit our calories, and it simply makes the process of losing fat or building muscle a lot easier.
-
What's your favorite food from each side? Let me know in the comments!
-
#physiology #nutritiontips #fitnesscoach #musclebuilding #fitsporation #hypertrophy #justlift #musclebuilding #6pack #buildmuscle

After doing some proper cardio Saturday 🤢 I’ve decided that I want up my cardio fitness again so going to try and include it a few times a week plus walking as much as I can! Even though I’m trying to build and gain size for next time I compete it’s important that I don’t gain too much fat and also keep my body as healthy as possible 😌 #fitness #fit #fitnessmotivation #fitnessgirl #fitnesslife #fitspo #gym #gymmotivation #gymlife #gymtime #health #healthylifestyle #healthy #buildmuscle #musclegain #cardio #cardioworkouts #getfit #gethealthy #getstrong

After doing some proper cardio Saturday 🤢 I’ve decided that I want up my cardio fitness again so going to try and include it a few times a week plus walking as much as I can! Even though I’m trying to build and gain size for next time I compete it’s important that I don’t gain too much fat and also keep my body as healthy as possible 😌 #fitness #fit #fitnessmotivation #fitnessgirl #fitnesslife #fitspo #gym #gymmotivation #gymlife #gymtime #health #healthylifestyle #healthy #buildmuscle #musclegain #cardio #cardioworkouts #getfit #gethealthy #getstrong

⭕️BARBELL SHRUGS⭕️⁣⁣
⁣⁣
As always, thanks to @champagnepapi for teaching us science & biomechanics, through memes. ⁣⁣
⁣⁣
Anyway, to strengthen the upper trapezius muscle, shrugs against resistance are usually performed. However, some authors have proposed that a variant of this exercise with a shoulder abduction of 30 degrees would allow better muscle activation, but no study have yet investigated this point.⁣⁣
⁣⁣
A team of Australian researchers compared muscle activation in two shrug variants: Researchers recruited healthy subjects (11 women and 12 men) and patients with multidirectional glenohumeral instability (MDI) (7 women and 7 men). All participants made two dumbbell shrug variants :⁣⁣
⁣⁣
a standard shrug : the arms along the body, and modified shrug : with shoulder abduction of 30° ⁣⁣
💡 For each variant, all the participants performed 10 repetitions under both conditions. The concentric phase and the eccentric phase took each 2 seconds to complete, and 30 seconds of rest was allowed between each repetition. ⁣⁣
⁣⁣
The load corresponded to about 25% of the isometric maximal voluntary contraction (CMVI) when the shoulders are at 90° of abduction. Thus, the group "Healthy" used dumbbells of 2.5 kg and the group "MDI" dumbbells of 2kg.⁣⁣
⁣⁣
Under both conditions and at each repetition, the electromyographic activity of the upper, middle, lower trapezius and serratus anterior muscles was recorded. Moreover, to put the observed results in perspective, the maximum voluntary isometric contraction (MVIC) was measured for each muscle in 4 different positions.⁣⁣
⁣⁣
The main results of this study show that the shrug variant with arm abduction of approximately 30 degrees allows significantly higher muscle activation of the upper and lower trapezius in all participants. This because the arms abduction allows a better trapezius muscle activation, including the upper part, maybe due to the change in the contraction axis of the fibers compared to the classic version of the shrug, with arms along the body. The external scapular rotation caused by the abduction of the shoulder facilitates this.⁣⁣ Credit to @pheasyque

#nutrition #macros #losefat #gainmuscle #buildmuscle

⭕️BARBELL SHRUGS⭕️⁣⁣
⁣⁣
As always, thanks to @champagnepapi for teaching us science & biomechanics, through memes. ⁣⁣
⁣⁣
Anyway, to strengthen the upper trapezius muscle, shrugs against resistance are usually performed. However, some authors have proposed that a variant of this exercise with a shoulder abduction of 30 degrees would allow better muscle activation, but no study have yet investigated this point.⁣⁣
⁣⁣
A team of Australian researchers compared muscle activation in two shrug variants: Researchers recruited healthy subjects (11 women and 12 men) and patients with multidirectional glenohumeral instability (MDI) (7 women and 7 men). All participants made two dumbbell shrug variants :⁣⁣
⁣⁣
a standard shrug : the arms along the body, and modified shrug : with shoulder abduction of 30° ⁣⁣
💡 For each variant, all the participants performed 10 repetitions under both conditions. The concentric phase and the eccentric phase took each 2 seconds to complete, and 30 seconds of rest was allowed between each repetition. ⁣⁣
⁣⁣
The load corresponded to about 25% of the isometric maximal voluntary contraction (CMVI) when the shoulders are at 90° of abduction. Thus, the group "Healthy" used dumbbells of 2.5 kg and the group "MDI" dumbbells of 2kg.⁣⁣
⁣⁣
Under both conditions and at each repetition, the electromyographic activity of the upper, middle, lower trapezius and serratus anterior muscles was recorded. Moreover, to put the observed results in perspective, the maximum voluntary isometric contraction (MVIC) was measured for each muscle in 4 different positions.⁣⁣
⁣⁣
The main results of this study show that the shrug variant with arm abduction of approximately 30 degrees allows significantly higher muscle activation of the upper and lower trapezius in all participants. This because the arms abduction allows a better trapezius muscle activation, including the upper part, maybe due to the change in the contraction axis of the fibers compared to the classic version of the shrug, with arms along the body. The external scapular rotation caused by the abduction of the shoulder facilitates this.⁣⁣ Credit to @pheasyque

#nutrition #macros #losefat #gainmuscle #buildmuscle

We had an awesome afternoon at Arete with everyone smashing the work out. .
.
We kicked off each class with some strength work. 5 x Front Squats with sets determined by you within 15mins. 
Followed up with an 8min AMRAP of 10 x Cals and 10 x burpees. 😉
.
.
It's amazing to see so many people in giving their all trying to be better versions of themselves. Thank you all for what you give. .
.
#crossfitarete #areteathletes #aretearmy #hawkesbury #Richmond #fitness #loseweight #buildmuscle #proudcoach #windsor #burpee #crossfit

We had an awesome afternoon at Arete with everyone smashing the work out. .
.
We kicked off each class with some strength work. 5 x Front Squats with sets determined by you within 15mins.
Followed up with an 8min AMRAP of 10 x Cals and 10 x burpees. 😉
.
.
It's amazing to see so many people in giving their all trying to be better versions of themselves. Thank you all for what you give. .
.
#crossfitarete #areteathletes #aretearmy #hawkesbury #Richmond #fitness #loseweight #buildmuscle #proudcoach #windsor #burpee #crossfit

4 BEST TIPS FOR MUSCLE RECOVERY by @thefitnessnco⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Recovery is ABSOLUTELY CRUCIAL for muscle growth, and is often overlooked by many people. Doing the following 4 things properly can significantly improve your recovery. -⠀⠀⠀⠀⠀⠀⠀⠀⠀
1) REST DAYS: Allowing your body more time to rest from your workouts gives the muscle more time to repair and rebuild. Take 1-4 rest days a week, depending on your training split.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
2) SLEEP: This is the MOST IMPORTANT! Sleep is when the muscle really grows. Try your best to get a minimum on 7 hours a night.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
3) EAT ENOUGH: Our body feeds on the calories we put into it. Having a proper caloric intake can really help with fatigue reduction. The best way to tell is normally to just eat enough to at least feel satisfied.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
4) PROTEIN: Protein is a very important macro in recovery, as it repairs the muscle cells that we damage through our workouts. Try to get 1g of protein per pound.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you feel like you aren't fully recovering, chances are you're not doing one of these things, or you might be overdoing it on your training a bit. Make sure you keep these in check in order to maximize your recovery!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Which of these is the biggest struggle for you? Let me know in the comments!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
#workingout #leanmuscle #healthy #motivationmonday #onlinecoaching #fatlosstips #gymtips #gym⠀⠀⠀⠀⠀⠀⠀⠀⠀
#gymmotivation #fitness #nutrition #weightloss #getshredded #musclebuilding #buildmuscle⠀⠀⠀⠀⠀⠀⠀⠀⠀
#nutritional #diethacks #fittips #musclegrowth #healthymindset #vegetables #fatlossjourney⠀⠀⠀⠀⠀⠀⠀⠀⠀
#healthychoice #diethacks #gymproblems #cardio workout #cardio #muscle #gymlife #musclegains

4 BEST TIPS FOR MUSCLE RECOVERY by @thefitnessnco ⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Recovery is ABSOLUTELY CRUCIAL for muscle growth, and is often overlooked by many people. Doing the following 4 things properly can significantly improve your recovery. -⠀⠀⠀⠀⠀⠀⠀⠀⠀
1) REST DAYS: Allowing your body more time to rest from your workouts gives the muscle more time to repair and rebuild. Take 1-4 rest days a week, depending on your training split.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
2) SLEEP: This is the MOST IMPORTANT! Sleep is when the muscle really grows. Try your best to get a minimum on 7 hours a night.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
3) EAT ENOUGH: Our body feeds on the calories we put into it. Having a proper caloric intake can really help with fatigue reduction. The best way to tell is normally to just eat enough to at least feel satisfied.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
4) PROTEIN: Protein is a very important macro in recovery, as it repairs the muscle cells that we damage through our workouts. Try to get 1g of protein per pound.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you feel like you aren't fully recovering, chances are you're not doing one of these things, or you might be overdoing it on your training a bit. Make sure you keep these in check in order to maximize your recovery!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Which of these is the biggest struggle for you? Let me know in the comments!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
#workingout #leanmuscle #healthy #motivationmonday #onlinecoaching #fatlosstips #gymtips #gym ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#gymmotivation #fitness #nutrition #weightloss #getshredded #musclebuilding #buildmuscle ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#nutritional #diethacks #fittips #musclegrowth #healthymindset #vegetables #fatlossjourney ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#healthychoice #diethacks #gymproblems #cardio workout #cardio #muscle #gymlife #musclegains

Check out all that sweat! 28 minutes of Cardio Meltdown, day 1 of 100 in Morning Meltdown 100. This program has a different workout every day, 5 days a week, for 100 days. This way my muscles won't be used to the same moves or routine, and that should help bust through the plateau. I am not sure I will stick with the Friday workout because every Friday is yoga and I despise yoga; so I may switch to Turbo. I will definitely be adding some type of workout on Saturdays as well because I like to workout 6 mornings per week, not 5. Those are my preferences though, and not needed to be followed, just sharing. Have a magnificent Monday!

Check out all that sweat! 28 minutes of Cardio Meltdown, day 1 of 100 in Morning Meltdown 100. This program has a different workout every day, 5 days a week, for 100 days. This way my muscles won't be used to the same moves or routine, and that should help bust through the plateau. I am not sure I will stick with the Friday workout because every Friday is yoga and I despise yoga; so I may switch to Turbo. I will definitely be adding some type of workout on Saturdays as well because I like to workout 6 mornings per week, not 5. Those are my preferences though, and not needed to be followed, just sharing. Have a magnificent Monday!

𝐒𝐀𝐕𝐄 𝐅𝐎𝐑 𝐋𝐀𝐓𝐄𝐑📲
𝐓𝐀𝐆 𝐀 𝐅𝐑𝐈𝐄𝐍𝐃 𝐓𝐎 𝐓𝐑𝐘 𝐈𝐓 𝐖𝐈𝐓𝐇🙋‍♂️
- 
Follow @obtain_aesthetics for daily fitness/nutrition tips & education📚 
Training for mass is predicated on a few important principles. These include:
-
✔️Beginning your workout with heavy multijoint movements
✔️Hitting the muscle from a variety of angles
✔️A high amount of overall volume (number of exercise, sets, reps)
-
Give this workout a go to spur new growth! TAG a friend.

Don't forget to turn on post notifications in the top right of our profile so you never miss a workout or post!📲
- 
Great post by @musclemorph_
- .
.
.
.
#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

𝐒𝐀𝐕𝐄 𝐅𝐎𝐑 𝐋𝐀𝐓𝐄𝐑📲
𝐓𝐀𝐆 𝐀 𝐅𝐑𝐈𝐄𝐍𝐃 𝐓𝐎 𝐓𝐑𝐘 𝐈𝐓 𝐖𝐈𝐓𝐇🙋‍♂️
-
Follow @obtain_aesthetics for daily fitness/nutrition tips & education📚
Training for mass is predicated on a few important principles. These include:
-
✔️Beginning your workout with heavy multijoint movements
✔️Hitting the muscle from a variety of angles
✔️A high amount of overall volume (number of exercise, sets, reps)
-
Give this workout a go to spur new growth! TAG a friend.

Don't forget to turn on post notifications in the top right of our profile so you never miss a workout or post!📲
-
Great post by @musclemorph_
- .
.
.
.
#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

Think outside your hips! 😮
—
Have you hit a road block with your hip mobility?
—
🍏 For so long I was guilty of focussing on squats and deadlifts. There’s nothing wrong with it but here’s what can happen.
—
🍪 You become SUPER strong in the up and down but once you take your leg out of that range, you’re not as strong and you’re not as stable and mobile.
—
🎃 Train your hips to become strong in all angles and you’ll really feel the difference in how it moves!
—
What are some ways you like to train your hips?
—
Vic

Think outside your hips! 😮

Have you hit a road block with your hip mobility?

🍏 For so long I was guilty of focussing on squats and deadlifts. There’s nothing wrong with it but here’s what can happen.

🍪 You become SUPER strong in the up and down but once you take your leg out of that range, you’re not as strong and you’re not as stable and mobile.

🎃 Train your hips to become strong in all angles and you’ll really feel the difference in how it moves!

What are some ways you like to train your hips?

Vic

𝐒𝐀𝐕𝐄 𝐅𝐎𝐑 𝐋𝐀𝐓𝐄𝐑📲
𝐓𝐀𝐆 𝐀 𝐅𝐑𝐈𝐄𝐍𝐃 𝐓𝐎 𝐓𝐑𝐘 𝐈𝐓 𝐖𝐈𝐓𝐇🙋‍♂️
- 
Follow @obtain_aesthetics for daily fitness/nutrition tips & education📚
- 
Here's an awesome Chest Workout using multiple supersets!
- 
This is Part 1 of a 6 day superset workout routine, click the 3 dots in the top right corner of our profile and turn on post notifications so you get notified when we put up a post 📲
- 
Great post by @musclemorph_
.
.⠀⠀⠀⠀
#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

𝐒𝐀𝐕𝐄 𝐅𝐎𝐑 𝐋𝐀𝐓𝐄𝐑📲
𝐓𝐀𝐆 𝐀 𝐅𝐑𝐈𝐄𝐍𝐃 𝐓𝐎 𝐓𝐑𝐘 𝐈𝐓 𝐖𝐈𝐓𝐇🙋‍♂️
-
Follow @obtain_aesthetics for daily fitness/nutrition tips & education📚
-
Here's an awesome Chest Workout using multiple supersets!
-
This is Part 1 of a 6 day superset workout routine, click the 3 dots in the top right corner of our profile and turn on post notifications so you get notified when we put up a post 📲
-
Great post by @musclemorph_
.
.⠀⠀⠀⠀
#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