#buildmusclelosefat

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Got in a quick arm pump tonight in between writing sessions on The Ultimate Guide to Body Recomposition 📖 @christopher.barakat and I decided to add 3 extra chapters on:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Training for recomposition (a big one).
- The “skinny fat” solution.
- How to self-coach.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
It’s gonna be one of the most comprehensive and practical resources available for building muscle and losing fat. I promise it will be a masterpiece by the time we’re done 😬😬 #bodyrecomposition #buildmusclelosefat #armday #restday

Got in a quick arm pump tonight in between writing sessions on The Ultimate Guide to Body Recomposition 📖 @christopher.barakat and I decided to add 3 extra chapters on:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Training for recomposition (a big one).
- The “skinny fat” solution.
- How to self-coach.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
It’s gonna be one of the most comprehensive and practical resources available for building muscle and losing fat. I promise it will be a masterpiece by the time we’re done 😬😬 #bodyrecomposition #buildmusclelosefat #armday #restday

How many times have you seen the transformation pic followed by a scammy product sale? Ain’t nobody got time for that!
-
Here are the basics. What got me from the pic on the left to the one on the right in just 5 WEEKS, which is still only half way through my program.
-
Workouts are 6 days a week and last from 35 min to an hour. The volume is high, rest is low and pumps are insane. All I need to do is press play on my video workout for the day and follow along.
-
Diet is high in protein and moderate in carbs and fats. I track my macros daily and eating is geared towards fat loss and muscle retention. Supplementation is very important and fills all the gaps as well as fuels exercise performance.
-
The most important factor is: DO NOT LIE TO YOURSELF. You are ultimately responsible for the food that goes into your mouth and the effort put forth on workouts. Even with the best accountability buddies, it still comes down to our personal will and desire to achieve more.
-
DM FOR INFO 💯 🦍
#noquitinwitt #aquarianmuscle #transformationtuesday #transformed #transformationjourney #bodytransformation #bodygoals ##6pack #sixpackabs #bodybeastresults #bodybeast #getshredded #suppzmafia #preplife #strongnotskiny #fatloss #fatlosscoaching #fitnessjourney #fitnesscoach #weightlossgoals #weightlossdiary #weightlosscoach #beachbodyresults #beastup #dreambody #accountabilityiskey #selfaccountability #accountabilitybuddy #buildmusclelosefat

How many times have you seen the transformation pic followed by a scammy product sale? Ain’t nobody got time for that!
-
Here are the basics. What got me from the pic on the left to the one on the right in just 5 WEEKS, which is still only half way through my program.
-
Workouts are 6 days a week and last from 35 min to an hour. The volume is high, rest is low and pumps are insane. All I need to do is press play on my video workout for the day and follow along.
-
Diet is high in protein and moderate in carbs and fats. I track my macros daily and eating is geared towards fat loss and muscle retention. Supplementation is very important and fills all the gaps as well as fuels exercise performance.
-
The most important factor is: DO NOT LIE TO YOURSELF. You are ultimately responsible for the food that goes into your mouth and the effort put forth on workouts. Even with the best accountability buddies, it still comes down to our personal will and desire to achieve more.
-
DM FOR INFO 💯 🦍
#noquitinwitt #aquarianmuscle #transformationtuesday #transformed #transformationjourney #bodytransformation #bodygoals # #6pack #sixpackabs #bodybeastresults #bodybeast #getshredded #suppzmafia #preplife #strongnotskiny #fatloss #fatlosscoaching #fitnessjourney #fitnesscoach #weightlossgoals #weightlossdiary #weightlosscoach #beachbodyresults #beastup #dreambody #accountabilityiskey #selfaccountability #accountabilitybuddy #buildmusclelosefat

😧WEIGHT LOSS ≠ FAT LOSS🚫

There are so many factors that affect our weight in our body, water, bloating, hormone and etc. Our weight could fluctuate a few times even during a day, doesn’t mean that we can losing or gaining body fat during that period of time
.
.
■ Instead of rely on only the numbers, I would focus more on the visual changes on our body, which is more relevant to our body fat percentage and it gives us a better sense of where we are in the fat loss process. 
And when you build more muscles, it also adds to your weight because muscles weight more than fat but they are much smaller in size so you will look much toner and leaner when you have a higher lean muscles mass and lower body fat percentage
.
.
■ Don’t beat yourself up on a couple pounds up and down here and there, establish a long-term sustainable approach to achieve the body you want. The more lean muscle mass you build, the higher your metabolic rate becomes and the easier for you to lose fat and have a leaner and toner looking physique. .
.
■ Focus more on the BUILD then the LOSS, it will surprise you with the results😉 .
.
.
.
.
.
#fitnessinspiration #bodypositive #weightlossmyths #mindsetiseverything  #girlwholifts #strongnotskinny #strongbodystrongmind #strongissexy #girlpower #fatlosstips #listentoyourbody  #gymaddict #buildmusclelosefat #sustainablestyle #functionalfitness #loveyourbody #healthylifestyle #lifequote #loveyourself

😧WEIGHT LOSS ≠ FAT LOSS🚫

There are so many factors that affect our weight in our body, water, bloating, hormone and etc. Our weight could fluctuate a few times even during a day, doesn’t mean that we can losing or gaining body fat during that period of time
.
.
■ Instead of rely on only the numbers, I would focus more on the visual changes on our body, which is more relevant to our body fat percentage and it gives us a better sense of where we are in the fat loss process.
And when you build more muscles, it also adds to your weight because muscles weight more than fat but they are much smaller in size so you will look much toner and leaner when you have a higher lean muscles mass and lower body fat percentage
.
.
■ Don’t beat yourself up on a couple pounds up and down here and there, establish a long-term sustainable approach to achieve the body you want. The more lean muscle mass you build, the higher your metabolic rate becomes and the easier for you to lose fat and have a leaner and toner looking physique. .
.
■ Focus more on the BUILD then the LOSS, it will surprise you with the results😉 .
.
.
.
.
.
#fitnessinspiration #bodypositive #weightlossmyths #mindsetiseverything #girlwholifts #strongnotskinny #strongbodystrongmind #strongissexy #girlpower #fatlosstips #listentoyourbody #gymaddict #buildmusclelosefat #sustainablestyle #functionalfitness #loveyourbody #healthylifestyle #lifequote #loveyourself

NO WEIGHTS? NO PROBLEM!⠀
⠀
⠀
If the weights flew out of the store before you could grab them do not worry because you can still maintain them gains with resistance bands!⠀
⠀
⠀
I have received numerous pics from clients showing me empty shelves in the weight section of their local stores which sucks (I KNOW)⠀
⠀
But the good news is there are plenty of long bands on the internet you can purchase ⠀
⠀
We just got these ones from @wodfitters last week⠀
⠀
Here are some simple yet effective exercise that will leave your muscles on 🔥⠀
⠀
⠀
🌻Good Morning: hamstrings ⠀
🌻Squat: quads⠀
🌻Straight kick back: glutes⠀
⠀
🌻Single arm row: back⠀
🌻Lying cross over: back and rear delta⠀
🌻Push up: Chest and front delts⠀
🌻Banded pull aparts⠀
⠀
⠀
Other key tips:⠀
1. Use bands with high rep ranges⠀
2. Add them to light-weighted exercises to increase resistance⠀
3. Add a towel to the center to create "handles"⠀
⠀
P.S. Don't forget to sign up for the Live training session going down Wednesday (see link in bio) to grab your spot ⠀
⠀
⠀
⠀
#resistancebands #resistancebandsworkout #workoutbands #homeworkoutvideos #homeworkoutideas #homeworkoutsforyou #buildingmuscle #workoutwithbands #glutesworkout #bootybuilding #bodyweighttraining  #workouttips #bootybands #womenlift #fitnessmom #momstrong #liftlikeagirl #momfitness #momswithmuscle  #strongmom #gluteworkouts #gluteworkout #fitnessnewbie #buildmusclelosefat #shoulderworkout ⠀
⠀

NO WEIGHTS? NO PROBLEM!⠀


If the weights flew out of the store before you could grab them do not worry because you can still maintain them gains with resistance bands!⠀


I have received numerous pics from clients showing me empty shelves in the weight section of their local stores which sucks (I KNOW)⠀

But the good news is there are plenty of long bands on the internet you can purchase ⠀

We just got these ones from @wodfitters last week⠀

Here are some simple yet effective exercise that will leave your muscles on 🔥⠀


🌻Good Morning: hamstrings ⠀
🌻Squat: quads⠀
🌻Straight kick back: glutes⠀

🌻Single arm row: back⠀
🌻Lying cross over: back and rear delta⠀
🌻Push up: Chest and front delts⠀
🌻Banded pull aparts⠀


Other key tips:⠀
1. Use bands with high rep ranges⠀
2. Add them to light-weighted exercises to increase resistance⠀
3. Add a towel to the center to create "handles"⠀

P.S. Don't forget to sign up for the Live training session going down Wednesday (see link in bio) to grab your spot ⠀



#resistancebands #resistancebandsworkout #workoutbands #homeworkoutvideos #homeworkoutideas #homeworkoutsforyou #buildingmuscle #workoutwithbands #glutesworkout #bootybuilding #bodyweighttraining #workouttips #bootybands #womenlift #fitnessmom #momstrong #liftlikeagirl #momfitness #momswithmuscle #strongmom #gluteworkouts #gluteworkout #fitnessnewbie #buildmusclelosefat #shoulderworkout

Just hit a leg day rocking my @boohoomanofficial Active Funnel Neck Hoodie & @tenthousand.cc shorts. ⁣
⁣
Leg Workout below 👇🏻⁣
⁣
•Dynamic Warm Up x5 minutes ⁣
•Barbell Squat 5x6 (aim for RPE ~7-8)⁣
•Dumbbell Step up 4x10 per side⁣
Superset ♻️⁣
**Leg Press 4x12-15⁣
**Hex Bar Stiff Leg Deadlift 4x12-15⁣
•Leg Extension 3x15⁣
⁣
Keeping a specific focus on building a bit of strength while leaning back out. ⁣
⁣
Go crush this workout and get back on the strength train with me 🐅⁣
⁣
#tigersonly #legworkouts #legworkout

Just hit a leg day rocking my @boohoomanofficial Active Funnel Neck Hoodie & @tenthousand.cc shorts. ⁣

Leg Workout below 👇🏻⁣

•Dynamic Warm Up x5 minutes ⁣
•Barbell Squat 5x6 (aim for RPE ~7-8)⁣
•Dumbbell Step up 4x10 per side⁣
Superset ♻️⁣
**Leg Press 4x12-15⁣
**Hex Bar Stiff Leg Deadlift 4x12-15⁣
•Leg Extension 3x15⁣

Keeping a specific focus on building a bit of strength while leaning back out. ⁣

Go crush this workout and get back on the strength train with me 🐅⁣

#tigersonly #legworkouts #legworkout

Should You Do Fasted Cardio or Workout Before Breakfast🧐?
.
Many of us have heard that “fasted cardio” burns more fat than regular cardio. But does it really?
.
Research lends itself both ways.
.
On one hand, fasted cardio dips into fat stores a little more & uses stored fat rather than recently eaten food for energy.
.
On the other hand it can burn muscle and you probably won’t have as much energy to push out.
.
Doing fasted cardio really comes down to these 2 things:
✅Do you want to?
✅Is it the only time of day you have to workout?
.
With any type of cardio the body will adapt, so if you choose to do it fasted, mix it up with some evening sessions as well (and vary your intensity!)
.
If your goal is weight loss (not just burning a little stubborn fat), focus on the big picture: When can you exert more energy and get a bigger caloric burn? Before eating or after eating?
.
🧠Here are 3 sources that will give you some clarity:
https://www.acefitness.org/education-and-resources/professional/expert-articles/5696/does-fasted-cardio-provide-significant-benefits
.
https://www.nutrex.com/articles/pros-and-cons-of-fasted-cardio/
.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4242477/
.
Most of all, fat loss happens primarily through your diet!!!🍴For customized nutrition plans & coaching, click the link in my bio!

Should You Do Fasted Cardio or Workout Before Breakfast🧐?
.
Many of us have heard that “fasted cardio” burns more fat than regular cardio. But does it really?
.
Research lends itself both ways.
.
On one hand, fasted cardio dips into fat stores a little more & uses stored fat rather than recently eaten food for energy.
.
On the other hand it can burn muscle and you probably won’t have as much energy to push out.
.
Doing fasted cardio really comes down to these 2 things:
✅Do you want to?
✅Is it the only time of day you have to workout?
.
With any type of cardio the body will adapt, so if you choose to do it fasted, mix it up with some evening sessions as well (and vary your intensity!)
.
If your goal is weight loss (not just burning a little stubborn fat), focus on the big picture: When can you exert more energy and get a bigger caloric burn? Before eating or after eating?
.
🧠Here are 3 sources that will give you some clarity:
https://www.acefitness.org/education-and-resources/professional/expert-articles/5696/does-fasted-cardio-provide-significant-benefits
.
https://www.nutrex.com/articles/pros-and-cons-of-fasted-cardio/
.
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4242477/
.
Most of all, fat loss happens primarily through your diet!!!🍴For customized nutrition plans & coaching, click the link in my bio!

Most Recent

willzwey 😧WEIGHT LOSS ≠ FAT LOSS🚫

There are so many factors that affect our weight in our body, water, bloating, hormone and etc. Our weight could fluctuate a few times even during a day, doesn’t mean that we can losing or gaining body fat during that period of time
.
.
■ Instead of rely on only the numbers, I would focus more on the visual changes on our body, which is more relevant to our body fat percentage and it gives us a better sense of where we are in the fat loss process.
And when you build more muscles, it also adds to your weight because muscles weight more than fat but they are much smaller in size so you will look much toner and leaner when you have a higher lean muscles mass and lower body fat percentage
.
.
■ Don’t beat yourself up on a couple pounds up and down here and there, establish a long-term sustainable approach to achieve the body you want. The more lean muscle mass you build, the higher your metabolic rate becomes and the easier for you to lose fat and have a leaner and toner looking physique. .
.
■ Focus more on the BUILD then the LOSS, it will surprise you with the results😉 .
.
.
.
.
.
#fitnessinspiration #bodypositive #weightlossmyths #mindsetiseverything #girlwholifts #strongnotskinny #strongbodystrongmind #strongissexy #girlpower #fatlosstips #listentoyourbody #gymaddict #buildmusclelosefat #sustainablestyle #functionalfitness #loveyourbody #healthylifestyle #lifequote #loveyourself

willzwey 😧WEIGHT LOSS ≠ FAT LOSS🚫

There are so many factors that affect our weight in our body, water, bloating, hormone and etc. Our weight could fluctuate a few times even during a day, doesn’t mean that we can losing or gaining body fat during that period of time
.
.
■ Instead of rely on only the numbers, I would focus more on the visual changes on our body, which is more relevant to our body fat percentage and it gives us a better sense of where we are in the fat loss process.
And when you build more muscles, it also adds to your weight because muscles weight more than fat but they are much smaller in size so you will look much toner and leaner when you have a higher lean muscles mass and lower body fat percentage
.
.
■ Don’t beat yourself up on a couple pounds up and down here and there, establish a long-term sustainable approach to achieve the body you want. The more lean muscle mass you build, the higher your metabolic rate becomes and the easier for you to lose fat and have a leaner and toner looking physique. .
.
■ Focus more on the BUILD then the LOSS, it will surprise you with the results😉 .
.
.
.
.
.
#fitnessinspiration   #bodypositive   #weightlossmyths   #mindsetiseverything   #girlwholifts   #strongnotskinny   #strongbodystrongmind   #strongissexy   #girlpower   #fatlosstips   #listentoyourbody   #gymaddict   #buildmusclelosefat   #sustainablestyle   #functionalfitness   #loveyourbody   #healthylifestyle   #lifequote   #loveyourself

#athomeworkouts if you love them or hate them they’re here to stay for quite some time. I don’t know about you but I’ve found it EXTREMELY difficult to stay on track since being confined to my home which is 2 weeks now. So I’ve been working on some ideas about how we can stay motivated to lose weight AND not put on a ton of weight which is in my brand new video How to keep motivated to lose weight and NOT gain weight at home. Link in my bio and I promise No at home workout demos 😂🙏🏾🤦🏽‍♀️. #fitnessmotivation #fitover40 #fitover50 #weightlossmotivation #buildmusclelosefat #workoutmotivation #fitnessmodelover40 #absworkout #glutesworkoutworkout

#athomeworkouts if you love them or hate them they’re here to stay for quite some time. I don’t know about you but I’ve found it EXTREMELY difficult to stay on track since being confined to my home which is 2 weeks now. So I’ve been working on some ideas about how we can stay motivated to lose weight AND not put on a ton of weight which is in my brand new video How to keep motivated to lose weight and NOT gain weight at home. Link in my bio and I promise No at home workout demos 😂🙏🏾🤦🏽‍♀️. #fitnessmotivation #fitover40 #fitover50 #weightlossmotivation #buildmusclelosefat #workoutmotivation #fitnessmodelover40 #absworkout #glutesworkoutworkout

Apologies for the sheer amount of summer in this video.
☀️🤭
It hurts me as much as it hurts you. Filmed last summer back when we were allowed outside.
😯 #TheGoodOldDays
Reverse Nordic curls are an advanced body-weight exercise and excellent for building strength while also improving mobility.
🦜🦜 ☄️
Take caution if you suffer or have suffered knee issues in the past. Do additional mobility work on the ITB and hips before attempting these.
🔗
Putting the finishing touches on my Advanced Home Training Programme (requiring zero equipment) & YES these feature 😈
🔗
Hola if you want in!
🔗
#LegTraining #LegHomeWorkout #LowerbodyHomeWorkout #quadexercises #coreexercise #besthomeexercises #TrainAnywhere #MoveMore #MovementIsMedicine #TrainSmart #BuildMuscleBurnFat #BuildMuscleLoseFat #MadeToMove

Apologies for the sheer amount of summer in this video.
☀️🤭
It hurts me as much as it hurts you. Filmed last summer back when we were allowed outside.
😯 #TheGoodOldDays
Reverse Nordic curls are an advanced body-weight exercise and excellent for building strength while also improving mobility.
🦜🦜 ☄️
Take caution if you suffer or have suffered knee issues in the past. Do additional mobility work on the ITB and hips before attempting these.
🔗
Putting the finishing touches on my Advanced Home Training Programme (requiring zero equipment) & YES these feature 😈
🔗
Hola if you want in!
🔗
#LegTraining #LegHomeWorkout #LowerbodyHomeWorkout #quadexercises #coreexercise #besthomeexercises #TrainAnywhere #MoveMore #MovementIsMedicine #TrainSmart #BuildMuscleBurnFat #BuildMuscleLoseFat #MadeToMove

NO WEIGHTS? NO PROBLEM!⠀
⠀
⠀
If the weights flew out of the store before you could grab them do not worry because you can still maintain them gains with resistance bands!⠀
⠀
⠀
I have received numerous pics from clients showing me empty shelves in the weight section of their local stores which sucks (I KNOW)⠀
⠀
But the good news is there are plenty of long bands on the internet you can purchase ⠀
⠀
We just got these ones from @wodfitters last week⠀
⠀
Here are some simple yet effective exercise that will leave your muscles on 🔥⠀
⠀
⠀
🌻Good Morning: hamstrings ⠀
🌻Squat: quads⠀
🌻Straight kick back: glutes⠀
⠀
🌻Single arm row: back⠀
🌻Lying cross over: back and rear delta⠀
🌻Push up: Chest and front delts⠀
🌻Banded pull aparts⠀
⠀
⠀
Other key tips:⠀
1. Use bands with high rep ranges⠀
2. Add them to light-weighted exercises to increase resistance⠀
3. Add a towel to the center to create "handles"⠀
⠀
P.S. Don't forget to sign up for the Live training session going down Wednesday (see link in bio) to grab your spot ⠀
⠀
⠀
⠀
#resistancebands #resistancebandsworkout #workoutbands #homeworkoutvideos #homeworkoutideas #homeworkoutsforyou #buildingmuscle #workoutwithbands #glutesworkout #bootybuilding #bodyweighttraining  #workouttips #bootybands #womenlift #fitnessmom #momstrong #liftlikeagirl #momfitness #momswithmuscle  #strongmom #gluteworkouts #gluteworkout #fitnessnewbie #buildmusclelosefat #shoulderworkout ⠀
⠀

NO WEIGHTS? NO PROBLEM!⠀


If the weights flew out of the store before you could grab them do not worry because you can still maintain them gains with resistance bands!⠀


I have received numerous pics from clients showing me empty shelves in the weight section of their local stores which sucks (I KNOW)⠀

But the good news is there are plenty of long bands on the internet you can purchase ⠀

We just got these ones from @wodfitters last week⠀

Here are some simple yet effective exercise that will leave your muscles on 🔥⠀


🌻Good Morning: hamstrings ⠀
🌻Squat: quads⠀
🌻Straight kick back: glutes⠀

🌻Single arm row: back⠀
🌻Lying cross over: back and rear delta⠀
🌻Push up: Chest and front delts⠀
🌻Banded pull aparts⠀


Other key tips:⠀
1. Use bands with high rep ranges⠀
2. Add them to light-weighted exercises to increase resistance⠀
3. Add a towel to the center to create "handles"⠀

P.S. Don't forget to sign up for the Live training session going down Wednesday (see link in bio) to grab your spot ⠀



#resistancebands #resistancebandsworkout #workoutbands #homeworkoutvideos #homeworkoutideas #homeworkoutsforyou #buildingmuscle #workoutwithbands #glutesworkout #bootybuilding #bodyweighttraining #workouttips #bootybands #womenlift #fitnessmom #momstrong #liftlikeagirl #momfitness #momswithmuscle #strongmom #gluteworkouts #gluteworkout #fitnessnewbie #buildmusclelosefat #shoulderworkout

This is how a poor man can still leg press, but also make it slightly better
-
Contracting muscle from the elongated position is a whole new different kind of beast
-
What it does is increasing the neural signalling and reduces your ability to take advantage of the stretch reflex with in muscle tissue
-
As muscle stretches it contracts like a rubber band. This movement - called an Anderson squat - is and absolute savage
-
Developing your ability to both use the stretch reflex effectively while also strengthening your neural capacity is a double edge sword
-
This coupled with heavy eccentrics make for a brutal combination of strength like iron
-
#buildmusclelosefat

This is how a poor man can still leg press, but also make it slightly better
-
Contracting muscle from the elongated position is a whole new different kind of beast
-
What it does is increasing the neural signalling and reduces your ability to take advantage of the stretch reflex with in muscle tissue
-
As muscle stretches it contracts like a rubber band. This movement - called an Anderson squat - is and absolute savage
-
Developing your ability to both use the stretch reflex effectively while also strengthening your neural capacity is a double edge sword
-
This coupled with heavy eccentrics make for a brutal combination of strength like iron
-
#buildmusclelosefat

Work for strong not skinny💪
I need Back hug...haha😘
.
.
.
New body is Calling 📞
#fitbyairdivaday4
#buildmusclelosefat 
#workoutathome 
#ปรับการกิน70ออกกำลังกาย30 
#ถามได้ใจดีเหมือนหน้าตา

Work for strong not skinny💪
I need Back hug...haha😘
.
.
.
New body is Calling 📞
#fitbyairdivaday4
#buildmusclelosefat
#workoutathome
#ปร ับการกิน70ออกกำลังกาย30
#ถามได ้ใจดีเหมือนหน้าตา

⁣Hiii guys!!! This morning I was thinking to myself, what is the most common piece of at home equipment people likely have 🤔 The good ole #resistanceband ⁣
⁣
So I whipped up a pyramid style total body circuit with  5️⃣ movements. This stimulates🔥the whole package and hits the ticker ❤️ too! ⁣
⁣
I’m using a light to medium @sklz band. Choke up or down on the band you have to make each movement challenging for you! I only demonstrated 5 reps in the video⁣
⁣
The deets 👇⁣
_________⁣
🔺Front Squat to Overhead Press⁣
🔺Lateral shuffle⁣
🔺Bent Over Row⁣
🔺RDL⁣
🔺 Bicep Curls ⁣
_________⁣
This is a pyramid style dealio guys⁣
⁣
Round 1 || 20 reps of each move⁣
Round 2 || 15 reps⁣
Round 3 || 10 reps ⁣
Round 4 || 5 reps ⁣
⁣
Active recovery between rounds (no sitting on the buttocks). Start the next round when “the burn” has subsided 😛 Remember... good posture ... stay tight ... never saggy!⁣
⁣
I hope this was helpful 🙏 Doing my best to give quality content. I know motivation is wavering and I’m trying to make things a little easier for you to get some daily movement and have a lil fun too. If you like the video ... please share and tag 🏷 your friends. DM me if you have any questions. I gotcha back my peeps 👊❤️⁣ #staystrong and #staysane ⁣
.⁣
.⁣
.⁣
⁣
As always #smileandhavefun but #doitlikeyoumeanit⁣
.⁣
.⁣
.⁣
.⁣
.⁣
.⁣
#fitmom #fitness #fitfam #training #strength #fitspo #exercise #compoundexercises #circuitworkout  #totalbodycircuit #graciebarra #strengthandconditioning #bjjlifestyle #fitnessmotivation  #workout #homeworkout #functionaltraining #gbwear #resistancetraining #bodybuilding#workoutvideo#buildmusclelosefat #arrowfitmom⁣
⁣

⁣Hiii guys!!! This morning I was thinking to myself, what is the most common piece of at home equipment people likely have 🤔 The good ole #resistanceband

So I whipped up a pyramid style total body circuit with 5️⃣ movements. This stimulates🔥the whole package and hits the ticker ❤️ too! ⁣

I’m using a light to medium @sklz band. Choke up or down on the band you have to make each movement challenging for you! I only demonstrated 5 reps in the video⁣

The deets 👇⁣
_________⁣
🔺Front Squat to Overhead Press⁣
🔺Lateral shuffle⁣
🔺Bent Over Row⁣
🔺RDL⁣
🔺 Bicep Curls ⁣
_________⁣
This is a pyramid style dealio guys⁣

Round 1 || 20 reps of each move⁣
Round 2 || 15 reps⁣
Round 3 || 10 reps ⁣
Round 4 || 5 reps ⁣

Active recovery between rounds (no sitting on the buttocks). Start the next round when “the burn” has subsided 😛 Remember... good posture ... stay tight ... never saggy!⁣

I hope this was helpful 🙏 Doing my best to give quality content. I know motivation is wavering and I’m trying to make things a little easier for you to get some daily movement and have a lil fun too. If you like the video ... please share and tag 🏷 your friends. DM me if you have any questions. I gotcha back my peeps 👊❤️⁣ #staystrong and #staysane
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As always #smileandhavefun but #doitlikeyoumeanit
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#fitmom #fitness #fitfam #training #strength #fitspo #exercise #compoundexercises #circuitworkout #totalbodycircuit #graciebarra #strengthandconditioning #bjjlifestyle #fitnessmotivation #workout #homeworkout #functionaltraining #gbwear #resistancetraining #bodybuilding #workoutvideo #buildmusclelosefat #arrowfitmom

Best bodyweight strength exercises ⁣
1️⃣Pull-ups ⁣
2️⃣Chin ups ⁣
3️⃣Pistol squats ⁣
4️⃣Pushups ⁣
5️⃣Pike Pushups ⁣
6️⃣Don’t get me started on all the core work too 😅⁣
⁣
If you haven’t mastered all these this might be a good time to start. ⁣
⁣
We can keep our muscle and even develop it during this time with creativity and going back to the basics. ⁣
⁣
Lmk what you are trying to work on during this time ❤️

Best bodyweight strength exercises ⁣
1️⃣Pull-ups ⁣
2️⃣Chin ups ⁣
3️⃣Pistol squats ⁣
4️⃣Pushups ⁣
5️⃣Pike Pushups ⁣
6️⃣Don’t get me started on all the core work too 😅⁣

If you haven’t mastered all these this might be a good time to start. ⁣

We can keep our muscle and even develop it during this time with creativity and going back to the basics. ⁣

Lmk what you are trying to work on during this time ❤️

Give this workout a go and let us know your score once you’ve completed it. 
1.push ups 
2.sit ups
3.chest to floor burpees
4.spider thrusters
5.squat jumps
6.walk outs 
7.plank arm reaches 
8.curl and press 
9.close grip push ups
10. Reverse crunch 
Set your timer for 35 minutes and complete each exercise for 5 reps then 10,15,20..... let’s see where you get to. 
Don’t forget to let us know your scores and tag us in your sweaty selfies. 
#crew42gym #jointhecrew #workout #liverpool #liverpoolgyms #liverpoolcitycentre #hiit #strengthandconditioning #strong #muscle #buildmusclelosefat #fatloss #weightloss #goals #resultsnotexcuses #crew42movement #tone #metcon#personaltrainer #liverpoolpt #liverpoolpersonaltrainer #fitnesscoach #fitnessmotivation #fitnessliverpool #homeworkout

Give this workout a go and let us know your score once you’ve completed it.
1.push ups
2.sit ups
3.chest to floor burpees
4.spider thrusters
5.squat jumps
6.walk outs
7.plank arm reaches
8.curl and press
9.close grip push ups
10. Reverse crunch
Set your timer for 35 minutes and complete each exercise for 5 reps then 10,15,20..... let’s see where you get to.
Don’t forget to let us know your scores and tag us in your sweaty selfies.
#crew42gym #jointhecrew #workout #liverpool #liverpoolgyms #liverpoolcitycentre #hiit #strengthandconditioning #strong #muscle #buildmusclelosefat #fatloss #weightloss #goals #resultsnotexcuses #crew42movement #tone #metcon #personaltrainer #liverpoolpt #liverpoolpersonaltrainer #fitnesscoach #fitnessmotivation #fitnessliverpool #homeworkout

You don’t need a gym to get stronger.
-
I don’t care what anybody tells you.
-
If someone is telling you that you need weights to get stronger and build muscle, than you probably shouldn’t listen to that person anymore.
-
Of course using weights is the optimal way to build muscle.
-
But to say you can’t without them is preposterous.
-
I’ve  given you 5 different ways to get stronger while working out at home with just body weight.
-
These are only 5 ways and I’m sure there are plenty more out there. It shows that getting stronger and progressing is actually pretty simple.
-
1️⃣Add more Reps. Each time you do a push up, pull up, squat or anything related to body weight, have a goal of adding in more reps the next time you do the exercise. Even 1 extra rep will make a huge difference.
-
2️⃣Use a different variation. Go to single leg squats, or elevated pushups if the normal versions are too easy for you. Anything can be modified and made more challenging.
-
3️⃣Add more weight. What better way to get stronger than adding more weight? Use books, water jugs, backpacks or anything you can grab on to that will add some resistance to you exercise.
-
4️⃣Complete in less time. If you’re doing a timed circuit, challenge yourself and try to beat your previous time.
-
5️⃣Add in an extra set or an extra round.  Adding in a little more volume is a great way to push yourself even harder and make your body do more work for the next workout.
-
Hope you are staying healthy and happy!
-
Reach out if you have any questions!
-
Coach Bob
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-
#progressiveoverload #bodyweighttraining #workoutsathome #exercisechallenges #fitnesschallenges #stayingactive #buildmusclelosefat #getstrongerlivelonger #fitnesscoachonline

You don’t need a gym to get stronger.
-
I don’t care what anybody tells you.
-
If someone is telling you that you need weights to get stronger and build muscle, than you probably shouldn’t listen to that person anymore.
-
Of course using weights is the optimal way to build muscle.
-
But to say you can’t without them is preposterous.
-
I’ve given you 5 different ways to get stronger while working out at home with just body weight.
-
These are only 5 ways and I’m sure there are plenty more out there. It shows that getting stronger and progressing is actually pretty simple.
-
1️⃣Add more Reps. Each time you do a push up, pull up, squat or anything related to body weight, have a goal of adding in more reps the next time you do the exercise. Even 1 extra rep will make a huge difference.
-
2️⃣Use a different variation. Go to single leg squats, or elevated pushups if the normal versions are too easy for you. Anything can be modified and made more challenging.
-
3️⃣Add more weight. What better way to get stronger than adding more weight? Use books, water jugs, backpacks or anything you can grab on to that will add some resistance to you exercise.
-
4️⃣Complete in less time. If you’re doing a timed circuit, challenge yourself and try to beat your previous time.
-
5️⃣Add in an extra set or an extra round. Adding in a little more volume is a great way to push yourself even harder and make your body do more work for the next workout.
-
Hope you are staying healthy and happy!
-
Reach out if you have any questions!
-
Coach Bob
-
-
#progressiveoverload #bodyweighttraining #workoutsathome #exercisechallenges #fitnesschallenges #stayingactive #buildmusclelosefat #getstrongerlivelonger #fitnesscoachonline

Give this one a try guys you will need a set of dumbells. 
The heavier the dumbells you’ve got obviously the harder it’s going to get 💪💪 ———————————————
Complete 15 reps of each exercise and complete the whole circuit 3/4 times ———————————————
1.  Shoulder press 
2. Narrow feet squats
3. Renegade rows 
4. Bicep curls
5. Dumbell burpees
6. Punch outs (left & right =1 rep)
7.  Reverse lunges (left & right=1 rep)
8. Dumbell snatch (left & right =1 rep)
9.  Hammer curls 
10. Overhead tricep extensions 
Get the workout saved and tag me in your sweaty selfies 💪🔥 #crew42gym #jointhecrew #workout #liverpool #liverpoolcitycentre #hiit #strengthandconditioning #strong #muscle #buildmusclelosefat #fatloss #weightloss #goals #resultsnotexcuses #transformation #tone #strongnotskinny #personaltrainer #liverpoolpt #liverpoolpersonaltrainer #fitnesscoach #fitnessmotivation #fitnessliverpool #fatloss #homeworkout #dumbellworkout

Give this one a try guys you will need a set of dumbells.
The heavier the dumbells you’ve got obviously the harder it’s going to get 💪💪 ———————————————
Complete 15 reps of each exercise and complete the whole circuit 3/4 times ———————————————
1. Shoulder press
2. Narrow feet squats
3. Renegade rows
4. Bicep curls
5. Dumbell burpees
6. Punch outs (left & right =1 rep)
7. Reverse lunges (left & right=1 rep)
8. Dumbell snatch (left & right =1 rep)
9. Hammer curls
10. Overhead tricep extensions
Get the workout saved and tag me in your sweaty selfies 💪🔥 #crew42gym #jointhecrew #workout #liverpool #liverpoolcitycentre #hiit #strengthandconditioning #strong #muscle #buildmusclelosefat #fatloss #weightloss #goals #resultsnotexcuses #transformation #tone #strongnotskinny #personaltrainer #liverpoolpt #liverpoolpersonaltrainer #fitnesscoach #fitnessmotivation #fitnessliverpool #fatloss #homeworkout #dumbellworkout

Nothing Better Than Building Some Serious Strength 😤⁣
⁣
Save this workout for later & TAG a friend If you want to build some serious strength 💪🏾⁣
⁣
Coaching Focus 🎯 ⁣
Aim to focus on making each rep as hard as the next. Focus on contracting and squeezing your every muscle in your body. Its all about creating tension in the body.⁣
⁣
Perform 3 rounds⁣
⏰ Rest 2 min after you finish each round⁣
💥 Perform no more than 6 reps (per side as well for squats & Turkish get ups)⁣
🚨 If you can do more than 6 reps go slower!⁣
⁣
Workout 👇🏾⁣
⁣
👉🏾Feet Elevated 5/5/1 Tempo Pushups⁣
‼️Keep glutes engaged, core tight. Use dumbells to make it harder and get more Range of motion. ⁣
⁣
👉🏾Single Leg Box Squat⁣
‼️Slide hips back and try to your best to minimize slamming your butt on the chair. I did say TRY your best 😅⁣
⁣
👉🏾Weighted Vest Pull ups⁣
‼️Get the full lock out on the bottom and get your chin past whatever your doing a pull up on 😂⁣
⁣
👉🏾Bodyweight Turkish Get Up⁣
‼️Keep your shoulder packed tight with whatever arm is up. Focus on technique with this exercise and don’t rush it. ⁣
⁣
⁣
Also for those interested in making sure they won’t lose their strength gains I’m putting together a FREE 4 week at home workout program for those interested.⁣
⁣
One program will consist of just bodyweight and the other has minimal equipment so DM what equipment you have so I can send you the right program!

Nothing Better Than Building Some Serious Strength 😤⁣

Save this workout for later & TAG a friend If you want to build some serious strength 💪🏾⁣

Coaching Focus 🎯 ⁣
Aim to focus on making each rep as hard as the next. Focus on contracting and squeezing your every muscle in your body. Its all about creating tension in the body.⁣

Perform 3 rounds⁣
⏰ Rest 2 min after you finish each round⁣
💥 Perform no more than 6 reps (per side as well for squats & Turkish get ups)⁣
🚨 If you can do more than 6 reps go slower!⁣

Workout 👇🏾⁣

👉🏾Feet Elevated 5/5/1 Tempo Pushups⁣
‼️Keep glutes engaged, core tight. Use dumbells to make it harder and get more Range of motion. ⁣

👉🏾Single Leg Box Squat⁣
‼️Slide hips back and try to your best to minimize slamming your butt on the chair. I did say TRY your best 😅⁣

👉🏾Weighted Vest Pull ups⁣
‼️Get the full lock out on the bottom and get your chin past whatever your doing a pull up on 😂⁣

👉🏾Bodyweight Turkish Get Up⁣
‼️Keep your shoulder packed tight with whatever arm is up. Focus on technique with this exercise and don’t rush it. ⁣


Also for those interested in making sure they won’t lose their strength gains I’m putting together a FREE 4 week at home workout program for those interested.⁣

One program will consist of just bodyweight and the other has minimal equipment so DM what equipment you have so I can send you the right program!

💕Build habits💕⁣
Wanna know the biggest secret to consistency and staying motivated? ⁣
⁣
It’s to build small habits over time so even when you don’t feel motivated you just do it anyways! ⁣
⁣
You would not believe the amount of times I would be on the way to the gym and not even realize till I’m halfway there 😅⁣
(I know it’s kinda scary lol 🙈) ⁣
⁣
When you have habits in place your body is used to the routine and just automatically does the good and healthy stuff. ⁣
⁣
I know that’s easier said than done but hey I did it ❤️ and so can you. ⁣
Habits take time to build, so in those times of high motivation try to start building them that’s when it will be easiest. ⁣
⁣
Then at the end instead of being burnt out from trying to do too much at once you’ll have some good solid habits in place. ⁣
And you can add more and more good habits as time goes on. ⁣
⁣
It may take some time but the results are long lasting and easily sustainable.

💕Build habits💕⁣
Wanna know the biggest secret to consistency and staying motivated? ⁣

It’s to build small habits over time so even when you don’t feel motivated you just do it anyways! ⁣

You would not believe the amount of times I would be on the way to the gym and not even realize till I’m halfway there 😅⁣
(I know it’s kinda scary lol 🙈) ⁣

When you have habits in place your body is used to the routine and just automatically does the good and healthy stuff. ⁣

I know that’s easier said than done but hey I did it ❤️ and so can you. ⁣
Habits take time to build, so in those times of high motivation try to start building them that’s when it will be easiest. ⁣

Then at the end instead of being burnt out from trying to do too much at once you’ll have some good solid habits in place. ⁣
And you can add more and more good habits as time goes on. ⁣

It may take some time but the results are long lasting and easily sustainable.

Here you go guys as promised a full banded glute workout. ——————————————
1.banded clams x 20 & 10 second hold 
2.hip thrusts x 20 & 10 second hold 
3.side steps x20
4.fire hydrants x 20 each side 
5.lying leg raises x 20 each side 
6.banded half squats x 20
7.standing kick back x 20 each side 
8.banded squat jumps 
9.frog pumps x 20 & 10 second hold. ——————————————
Complete full circuit 2/3 times 
Please save the workout and tag me in and let me know if you’ve completed it and how your bums feeling afterwards 🔥🔥🍑🍑

Here you go guys as promised a full banded glute workout. ——————————————
1.banded clams x 20 & 10 second hold
2.hip thrusts x 20 & 10 second hold
3.side steps x20
4.fire hydrants x 20 each side
5.lying leg raises x 20 each side
6.banded half squats x 20
7.standing kick back x 20 each side
8.banded squat jumps
9.frog pumps x 20 & 10 second hold. ——————————————
Complete full circuit 2/3 times
Please save the workout and tag me in and let me know if you’ve completed it and how your bums feeling afterwards 🔥🔥🍑🍑

‘Full body variation circuit with the lovely @asfit__ - keep your fitness up and your sanity in tact with todays bodyweight workout. 
30second each exercise (no rest in between exercises) 
Squat jumps 
Jump lunges 
Chest to Floor burpees 
Push ups (adapt if needed) Crunches 
Bicycles 
Side crunches 
Plank variation - forearm and full arm 
3 ROUNDS REMEMBER TO STRETCH PRE AND POST’

‘Full body variation circuit with the lovely @asfit__ - keep your fitness up and your sanity in tact with todays bodyweight workout.
30second each exercise (no rest in between exercises)
Squat jumps
Jump lunges
Chest to Floor burpees
Push ups (adapt if needed) Crunches
Bicycles
Side crunches
Plank variation - forearm and full arm
3 ROUNDS REMEMBER TO STRETCH PRE AND POST’

Whilst we are unable to put on classes at crew42 we are going to be providing you with a live full body home workout everyday at 12.30. ———————————————if you’re at work and you miss the workout don’t worry we will also be posting it to the page so you have access for whatever time you get to train. ———————————————
We hope that you enjoy the workouts and ask that you tag us in any sweaty selfies/videos so that we know you’re joining in. ———————————————
There are different options available for each exercise depending on your current fitness levels so just do whatever you feel is the best option for you. 
Today’s workout is 
1.walk out to push up 
2.up down plank
3.squat jumps 
4.jumping lunges (left and right =1 rep)
5.push ups
6.mountain climbers (left and right =1 rep)
Start off by completing one of each exercise once you’ve done one of everything do 2 of everything and work your way up to 10. If you get to 10 and still feel like you have anything left in the tank make your way back down to 1. ———————————————
Let’s go crew!!!!
#crew42movement

Whilst we are unable to put on classes at crew42 we are going to be providing you with a live full body home workout everyday at 12.30. ———————————————if you’re at work and you miss the workout don’t worry we will also be posting it to the page so you have access for whatever time you get to train. ———————————————
We hope that you enjoy the workouts and ask that you tag us in any sweaty selfies/videos so that we know you’re joining in. ———————————————
There are different options available for each exercise depending on your current fitness levels so just do whatever you feel is the best option for you.
Today’s workout is
1.walk out to push up
2.up down plank
3.squat jumps
4.jumping lunges (left and right =1 rep)
5.push ups
6.mountain climbers (left and right =1 rep)
Start off by completing one of each exercise once you’ve done one of everything do 2 of everything and work your way up to 10. If you get to 10 and still feel like you have anything left in the tank make your way back down to 1. ———————————————
Let’s go crew!!!!
#crew42movement

Fitness After Forty .
Warm-up before exercising
.
Stretch after exercising
.
Emphasize form and technique
.
Give yourself enough recovery time after exercise
.
Enjoy yourself!
.
Consider supplementing with EMSCULPT

Fitness After Forty .
Warm-up before exercising
.
Stretch after exercising
.
Emphasize form and technique
.
Give yourself enough recovery time after exercise
.
Enjoy yourself!
.
Consider supplementing with EMSCULPT

If you’re afraid of losing your gains don’t be 🙅🏼‍♀️⁣
I know being out of the gym for a while can be scary but you didn’t make these gains in a few weeks and they won’t be long in that amount of time either ❤️⁣
Try to stay active, keep your protein high and work on your weaknesses. ⁣
If you take this time to rest and recover you’ll go back into the gym feel refreshed and strong. ⁣
⁣
Sure you might have to start off with lower weight than you left, but you’ll be surprised with how fast you move back up again. ⁣
⁣
A couple of weeks ago I took a week break from the gym and found that I had better energy coming back, was a bit leaner, and made some serious strength strides 🔥⁣
⁣
Don’t stress too much and just enjoy the break 😌 I bet most of you haven’t taken one in a while you deserve it 😘⁣
⁣
We’ll all go back to the gym ready to crush our goals 💪🏻

If you’re afraid of losing your gains don’t be 🙅🏼‍♀️⁣
I know being out of the gym for a while can be scary but you didn’t make these gains in a few weeks and they won’t be long in that amount of time either ❤️⁣
Try to stay active, keep your protein high and work on your weaknesses. ⁣
If you take this time to rest and recover you’ll go back into the gym feel refreshed and strong. ⁣

Sure you might have to start off with lower weight than you left, but you’ll be surprised with how fast you move back up again. ⁣

A couple of weeks ago I took a week break from the gym and found that I had better energy coming back, was a bit leaner, and made some serious strength strides 🔥⁣

Don’t stress too much and just enjoy the break 😌 I bet most of you haven’t taken one in a while you deserve it 😘⁣

We’ll all go back to the gym ready to crush our goals 💪🏻

The 2nd of the Made To Excel Fitness Podcast is out early!
⠀
With COVID-19 being so prevalent, and having so much time on my hands (*lol but also crying on the inside*), I figured now is a good a time as any to release this episode.
⠀
If you’re feeling lost at home without the gym, this episode is for you.
⠀
A brief discussion on training method, nutrition, and equipment you may need in the upcoming weeks to help you continue to succeed in your fitness journey.
⠀
#mte #mtefit #madetoexcelfitness #fitnesspodcast #podcast #progressiveoverload #homegym #homeworkout #homefitness #athomefitness #buildmusclelosefat

The 2nd of the Made To Excel Fitness Podcast is out early!

With COVID-19 being so prevalent, and having so much time on my hands (*lol but also crying on the inside*), I figured now is a good a time as any to release this episode.

If you’re feeling lost at home without the gym, this episode is for you.

A brief discussion on training method, nutrition, and equipment you may need in the upcoming weeks to help you continue to succeed in your fitness journey.

#mte #mtefit #madetoexcelfitness #fitnesspodcast #podcast #progressiveoverload #homegym #homeworkout #homefitness #athomefitness #buildmusclelosefat

A massive 8% drop in body fat in just 8 weeks... We are all so obsessed with what the scales say, but it doesn't always represent progress when it comes to fat loss. Yes, if you lose body fat, you will almost always lose weight on the scales, particularly over a short period. Long-term, you may gain muscle and lose body fat, but I'm talking much longer-term; therefore, your body weight may remain similar despite a massive shift in your body composition. Check out Travis' bodyfat % during his 8-week transformation. Massive congrats, mate! Now, if Travis had only used his bodyweight to identify progress, he may have been somewhat disappointed, as his bodyweight drop isn't as significant as his body fat reduction. Due to the nature of his programme; focusing on weight training to build muscle, and get strong by progressing his lifts as often as possible, he was able to preserve muscle, and potentially build some new tissue. We combined his weight training programme with a high protein diet, which is not only ideal for satiation when cutting calories, but it also requires more energy to metabolise, due to its high thermic effect. This approach, not only meant Travis dropped mostly body fat throughout the programme, but it made it easier for him to stay in a calorie deficit without wanting to kill people! (Travis may disagree here! 🤣). Guys, if you're weight training and disappointed with what the scales are saying, take measurements so you can be sure to see the full picture. With this said, if you are not training VERY hard, effectively, and frequently with weights, and you do not see the scales move much, I hate to say it, but you are NOT replacing your fat weight for muscle weight - sorry!
.
.
#8weeksprogress #8weekstransformation #bodytransformation #fatloss #12percentbodyfat #8percentfatloss #crazyprogress #fatlossnotweightloss #muscle #protein #caloriedeficit #caloriecounting #onlinecoaching #personaltrainer #lifestyle #trainerize #fit #healthy #summershreds #getstrongandlean #buildmusclelosefat #workout #weightloss #cuttingfat #burningfat #bodytransformationcoach

A massive 8% drop in body fat in just 8 weeks... We are all so obsessed with what the scales say, but it doesn't always represent progress when it comes to fat loss. Yes, if you lose body fat, you will almost always lose weight on the scales, particularly over a short period. Long-term, you may gain muscle and lose body fat, but I'm talking much longer-term; therefore, your body weight may remain similar despite a massive shift in your body composition. Check out Travis' bodyfat % during his 8-week transformation. Massive congrats, mate! Now, if Travis had only used his bodyweight to identify progress, he may have been somewhat disappointed, as his bodyweight drop isn't as significant as his body fat reduction. Due to the nature of his programme; focusing on weight training to build muscle, and get strong by progressing his lifts as often as possible, he was able to preserve muscle, and potentially build some new tissue. We combined his weight training programme with a high protein diet, which is not only ideal for satiation when cutting calories, but it also requires more energy to metabolise, due to its high thermic effect. This approach, not only meant Travis dropped mostly body fat throughout the programme, but it made it easier for him to stay in a calorie deficit without wanting to kill people! (Travis may disagree here! 🤣). Guys, if you're weight training and disappointed with what the scales are saying, take measurements so you can be sure to see the full picture. With this said, if you are not training VERY hard, effectively, and frequently with weights, and you do not see the scales move much, I hate to say it, but you are NOT replacing your fat weight for muscle weight - sorry!
.
.
#8weeksprogress #8weekstransformation #bodytransformation #fatloss #12percentbodyfat #8percentfatloss #crazyprogress #fatlossnotweightloss #muscle #protein #caloriedeficit #caloriecounting #onlinecoaching #personaltrainer #lifestyle #trainerize #fit #healthy #summershreds #getstrongandlean #buildmusclelosefat #workout #weightloss #cuttingfat #burningfat #bodytransformationcoach

Stuck at home? ⁣
⁣
At home workout for you using toilet paper and soup cans ⁣
⁣
I know you all have these two items!!! ⁣
⁣
In my private Facebook group! Come workout with me 😷⁣ #noequipmentworkout #workoutwithme #letmehelpyou #quarantine #5daystuckathomechallenge #fullbodyworkout #under25min #momsofinstagram #momstyle#everymovementcounts #mindset#accountabilty#support #athome#online#coach#corona #virus #tone #losefat #buildmusclelosefat

Stuck at home? ⁣

At home workout for you using toilet paper and soup cans ⁣

I know you all have these two items!!! ⁣

In my private Facebook group! Come workout with me 😷⁣ #noequipmentworkout #workoutwithme #letmehelpyou #quarantine #5daystuckathomechallenge #fullbodyworkout #under25min #momsofinstagram #momstyle #everymovementcounts #mindset #accountabilty #support #athome #online #coach #corona #virus #tone #losefat #buildmusclelosefat

Want to keep your immune system strong? ⁣
⁣
Keep working out 💪🏻 it’s as easy as going for a walk or doing some stuff at home. ⁣
⁣
Eat healthy, keep eating good foods get your fruits and veg in. Now is the time to learn how to make some food at home 🤙🏻⁣
If you don’t know where to start and are a bit lazy when it comes to cooking 🥘 ⁣
I have to cookbook for you! ⁣
⁣
I put together some of my favorite quick and yummy recipes into a pdf and want to offer it to anyone who wants to have some quick, yummy and healthy recipes!⁣
⁣
Shoot me a dm or leave a comment I’ll send you the pdf for free. If you like a recipe share it with a friend 😊

Want to keep your immune system strong? ⁣

Keep working out 💪🏻 it’s as easy as going for a walk or doing some stuff at home. ⁣

Eat healthy, keep eating good foods get your fruits and veg in. Now is the time to learn how to make some food at home 🤙🏻⁣
If you don’t know where to start and are a bit lazy when it comes to cooking 🥘 ⁣
I have to cookbook for you! ⁣

I put together some of my favorite quick and yummy recipes into a pdf and want to offer it to anyone who wants to have some quick, yummy and healthy recipes!⁣

Shoot me a dm or leave a comment I’ll send you the pdf for free. If you like a recipe share it with a friend 😊

Steps to getting your nutrition in check✅⁣
1️⃣ Calculate your calories and macros. Start by calculating your maintenance calories, the easiest way to do this is to multiply your bodyweight by 14 (for me this would be 14x130 = 1820). From here you have a pretty close number to your maintenance, I’ve done a lot of calculators and found this to be more accurate. ⁣
You can start with this number and adjust from here. ⁣
Depending on your goal you are going to want to add or subtract calories. If you wanna gain add 150-200, if you wanna lose some fat subtract 200-300 and if you wanna gaintain (lose fat and build muscle aka recomp) stay at maintenance. ⁣
You also want to make sure you are getting sufficient protein so multiply your weight by .8 (130x.8 =104) ⁣
2️⃣ Start to track your calories and macros, the easiest way to do this is to get an app like my fitness pal. ⁣
Tracking has a learning curve to it but once you’ve been doing it a while it becomes super quick and easy. ⁣
3️⃣ Next focus on the foods you are eating. You’ve been tracking a while and want to start making sure you are properly fueling your body for your health and performance. Make sure you are getting in good foods around 80% of the time and the foods you enjoy and are a little more indulgent 20% of the time. Fruits, veggies, rice, oatmeal, eggs, chicken, beans, cottage cheese, yogurt, quinoa and just natural unprocessed foods are a great thing to focus on. ⁣
4️⃣Lastly monitor your progress, if the calories you are on aren’t giving you the results you want adjust accordingly. You’ll want to give it some time though at least a month before you change what you are doing.

Steps to getting your nutrition in check✅⁣
1️⃣ Calculate your calories and macros. Start by calculating your maintenance calories, the easiest way to do this is to multiply your bodyweight by 14 (for me this would be 14x130 = 1820). From here you have a pretty close number to your maintenance, I’ve done a lot of calculators and found this to be more accurate. ⁣
You can start with this number and adjust from here. ⁣
Depending on your goal you are going to want to add or subtract calories. If you wanna gain add 150-200, if you wanna lose some fat subtract 200-300 and if you wanna gaintain (lose fat and build muscle aka recomp) stay at maintenance. ⁣
You also want to make sure you are getting sufficient protein so multiply your weight by .8 (130x.8 =104) ⁣
2️⃣ Start to track your calories and macros, the easiest way to do this is to get an app like my fitness pal. ⁣
Tracking has a learning curve to it but once you’ve been doing it a while it becomes super quick and easy. ⁣
3️⃣ Next focus on the foods you are eating. You’ve been tracking a while and want to start making sure you are properly fueling your body for your health and performance. Make sure you are getting in good foods around 80% of the time and the foods you enjoy and are a little more indulgent 20% of the time. Fruits, veggies, rice, oatmeal, eggs, chicken, beans, cottage cheese, yogurt, quinoa and just natural unprocessed foods are a great thing to focus on. ⁣
4️⃣Lastly monitor your progress, if the calories you are on aren’t giving you the results you want adjust accordingly. You’ll want to give it some time though at least a month before you change what you are doing.

It doesn’t seem like it in the UK but summer is just round the corner so many of us will be preparing to reveal more flesh. I’ve created a brand new video with the focus on how to create a diet plan specifically aimed at women over the age of 40. If this is something you’re interested in have a watch and do subscribe to my channel. Link is in my bio!  #weightlossover40 #loseweightover40 #fitover40 #fitover40mom #menopauseweightloss #menopauseweightgain #buildmusclelosefat #bodytransformation #youtubefitness #youtubefitnesschannel #femalefatloss #femalefatlossover40 #fitover50 #weightlossover50

It doesn’t seem like it in the UK but summer is just round the corner so many of us will be preparing to reveal more flesh. I’ve created a brand new video with the focus on how to create a diet plan specifically aimed at women over the age of 40. If this is something you’re interested in have a watch and do subscribe to my channel. Link is in my bio! #weightlossover40 #loseweightover40 #fitover40 #fitover40mom #menopauseweightloss #menopauseweightgain #buildmusclelosefat #bodytransformation #youtubefitness #youtubefitnesschannel #femalefatloss #femalefatlossover40 #fitover50 #weightlossover50

🔥𝗔𝗡𝗡𝗢𝗨𝗡𝗖𝗘𝗠𝗘𝗡𝗧🔥
_______________________________
We would like to give a very warm CREW42 welcome to @asfit__ 
_______________________________
Alice is ‘dedicated to helping everyone get ASFIT as they can be’ 🍑🔥
_______________________________
Starting next week, Alice will be taking on PT clients and putting you all through your paces with instructed classes 💥 Show her some 42 love! ❤️

🔥𝗔𝗡𝗡𝗢𝗨𝗡𝗖𝗘𝗠𝗘𝗡𝗧🔥
_______________________________
We would like to give a very warm CREW42 welcome to @asfit__
_______________________________
Alice is ‘dedicated to helping everyone get ASFIT as they can be’ 🍑🔥
_______________________________
Starting next week, Alice will be taking on PT clients and putting you all through your paces with instructed classes 💥 Show her some 42 love! ❤️

From fat to fit at age 53! Do you want a bikini body 👙 or be able to rock that pair of Speedos 🩲?
.
Have you considered online training but don't know where to start? Let me help!
.
Change your mindset 🤯 and nothing will stop you from being your best! 💯
.
If you need a guide I can help you with that! DM me or visit www.bodiesbystevie.com
.
💪 Growing my back and shoulders has become a passion and I'm never looking back...only at my back 😉 .
.

#bikiniseason #lifestylechange #musclebuilding #fatlossjourney #menopause #weightlossprogram #eatclean #fitnessgoals #nutrition #buildmusclelosefat #weightloss #weightlosstransformation #transformationcoach #fatloss #cleaneating #backday #womenwholift #fitover50 #fitover50women #fitover40 #womensbodybuilding #womensphysique #loseweight #strengthtraining #personaltraining #transformation #girlswithmuscles  #weightlosscoach #bodiesbystevie 
#personaltrainer

From fat to fit at age 53! Do you want a bikini body 👙 or be able to rock that pair of Speedos 🩲?
.
Have you considered online training but don't know where to start? Let me help!
.
Change your mindset 🤯 and nothing will stop you from being your best! 💯
.
If you need a guide I can help you with that! DM me or visit www.bodiesbystevie.com
.
💪 Growing my back and shoulders has become a passion and I'm never looking back...only at my back 😉 .
.

#bikiniseason #lifestylechange #musclebuilding #fatlossjourney #menopause #weightlossprogram #eatclean #fitnessgoals #nutrition #buildmusclelosefat #weightloss #weightlosstransformation #transformationcoach #fatloss #cleaneating #backday #womenwholift #fitover50 #fitover50women #fitover40 #womensbodybuilding #womensphysique #loseweight #strengthtraining #personaltraining #transformation #girlswithmuscles #weightlosscoach #bodiesbystevie
#personaltrainer

Signed up to @snapportlandau today and went to my first class in a long time. It's been a long haul battling mental health but today was the first step towards getting back to where i was pre ectopic pregnancy. Yes, that's how long it's been since i was going up to 5 times a week. 
#snapfitness #snapfitnessportland #gettingthereslowly #kangatraining #mummysnewgymbuddy #strongnotskinny #buildingthebooty #aimforthegains #fitmums #fitmumma #buildmusclelosefat #trainawaythepain #teamhealthymummy #healthylifestyle #fitlife #itsalifestylenotadiet #eatcleantrainmean

Signed up to @snapportlandau today and went to my first class in a long time. It's been a long haul battling mental health but today was the first step towards getting back to where i was pre ectopic pregnancy. Yes, that's how long it's been since i was going up to 5 times a week.
#snapfitness #snapfitnessportland #gettingthereslowly #kangatraining #mummysnewgymbuddy #strongnotskinny #buildingthebooty #aimforthegains #fitmums #fitmumma #buildmusclelosefat #trainawaythepain #teamhealthymummy #healthylifestyle #fitlife #itsalifestylenotadiet #eatcleantrainmean

£𝟭𝟬 𝗙𝗢𝗥 𝟭𝟬 𝗗𝗔𝗬𝗦 🔥 
_______________________________________________

𝗪𝗘 𝗛𝗔𝗩𝗘 𝗔 𝗖𝗟𝗔𝗦𝗦 𝗙𝗢𝗥 𝗘𝗩𝗘𝗥𝗬𝗢𝗡𝗘 
Monday - Friday 
06.30-07.15
10.00-10.45
12.15-12.45
17.30-18.15
18.30-19.15

Wednesday 
19.30-20.15 (yoga)

Sat and sun 
10.00-10.45
11.00-11.45 (boxing)
________________________________________________
Find out what everyone is raving 😉 about.. join us with a 10 day class pass and experience the CREW42 buzz for yourself 🕺🏻🏋🏼‍♂️🍑💥

£𝟭𝟬 𝗙𝗢𝗥 𝟭𝟬 𝗗𝗔𝗬𝗦 🔥
_______________________________________________

𝗪𝗘 𝗛𝗔𝗩𝗘 𝗔 𝗖𝗟𝗔𝗦𝗦 𝗙𝗢𝗥 𝗘𝗩𝗘𝗥𝗬𝗢𝗡𝗘
Monday - Friday
06.30-07.15
10.00-10.45
12.15-12.45
17.30-18.15
18.30-19.15

Wednesday
19.30-20.15 (yoga)

Sat and sun
10.00-10.45
11.00-11.45 (boxing)
________________________________________________
Find out what everyone is raving 😉 about.. join us with a 10 day class pass and experience the CREW42 buzz for yourself 🕺🏻🏋🏼‍♂️🍑💥

Constantly decreasing your calories over and over is not the answer to long term weight loss.
-
The more weight you lose over time, the lower your metabolic rate and the less calories you burn.
-
If you keep reducing calories, there will come a point where the amount will be way to low to sustain and will be extremely unhealthy.
-
This is because your metabolic rate decreases as your weight and calories decrease.
-
✅Instead of focusing on losing weight, focus on building muscle and adequately fueling your body to support muscle growth.
-
Start off by eating at maintenance or in a slight deficit.  This will support muscle growth and allow you to burn fat.
-
The more muscle you have on your body, the more calories and fat you burn over time.
-
This way, whenever you want to be in a deficit, it will be easier to lose the weight because your metabolic rate will be higher with having more muscle.
-
I know it’s tempting to lose the most amount of weight in the shortest time possible.
-
That’s not sustainable and it sets you up for failure.
-
Practice patience.
-
Even though it will take longer to transform your body by focusing on building muscle rather than losing weight, the long term results are that much more beneficial than they’d be if weight loss was your only goal.
-
Now, go lift some heavy weight and trust the process!
-
-
#liftweights #fitness #fatlosstips #loseweighttips #maintenancecalories #buildmusclelosefat #buildmuscleburnfat #weightscale #exerciseforweightloss

Constantly decreasing your calories over and over is not the answer to long term weight loss.
-
The more weight you lose over time, the lower your metabolic rate and the less calories you burn.
-
If you keep reducing calories, there will come a point where the amount will be way to low to sustain and will be extremely unhealthy.
-
This is because your metabolic rate decreases as your weight and calories decrease.
-
✅Instead of focusing on losing weight, focus on building muscle and adequately fueling your body to support muscle growth.
-
Start off by eating at maintenance or in a slight deficit. This will support muscle growth and allow you to burn fat.
-
The more muscle you have on your body, the more calories and fat you burn over time.
-
This way, whenever you want to be in a deficit, it will be easier to lose the weight because your metabolic rate will be higher with having more muscle.
-
I know it’s tempting to lose the most amount of weight in the shortest time possible.
-
That’s not sustainable and it sets you up for failure.
-
Practice patience.
-
Even though it will take longer to transform your body by focusing on building muscle rather than losing weight, the long term results are that much more beneficial than they’d be if weight loss was your only goal.
-
Now, go lift some heavy weight and trust the process!
-
-
#liftweights #fitness #fatlosstips #loseweighttips #maintenancecalories #buildmusclelosefat #buildmuscleburnfat #weightscale #exerciseforweightloss

Here is a health reason to consider #Emsculpt. Without weight training, your muscles experience atrophy and lose mass. Age-related loss of muscle mass is known as sarcopenia, and if you don't do anything to stop it you can expect to lose about 15% of your muscle mass between your 30s and your 80s. Curious to learn more? Schedule your free EMSCULPT trial and consult by calling 614-891-2000 today. We have some availability tomorrow afternoon.

Here is a health reason to consider #Emsculpt . Without weight training, your muscles experience atrophy and lose mass. Age-related loss of muscle mass is known as sarcopenia, and if you don't do anything to stop it you can expect to lose about 15% of your muscle mass between your 30s and your 80s. Curious to learn more? Schedule your free EMSCULPT trial and consult by calling 614-891-2000 today. We have some availability tomorrow afternoon.

#throwbackthursday left pic July 2016 just before I started on a #bodybuilding journey and right pic Sept 2019. Left pic running and Crossfit right pic heavy weightlifting, a proper nutrition plan and cardio included just before stepping on stage. If you want to know more about how you should diet and exercise age over 40 (I’m almost 53), look at my YouTube channel or blog. Link in Bio prepped by @wellnessbikiniqueen #weightlosstransformation #weightlossover40 #loseweightover40 #menopauseweightloss #menopauseweighttraining #fitover40 #fitover50 #fitover50wonen #buildmuscleburnfat #muscleover40 #fatburningworkouts #buildmusclelosefat

#throwbackthursday left pic July 2016 just before I started on a #bodybuilding journey and right pic Sept 2019. Left pic running and Crossfit right pic heavy weightlifting, a proper nutrition plan and cardio included just before stepping on stage. If you want to know more about how you should diet and exercise age over 40 (I’m almost 53), look at my YouTube channel or blog. Link in Bio prepped by @wellnessbikiniqueen #weightlosstransformation #weightlossover40 #loseweightover40 #menopauseweightloss #menopauseweighttraining #fitover40 #fitover50 #fitover50wonen #buildmuscleburnfat #muscleover40 #fatburningworkouts #buildmusclelosefat

4 fat loss mistakes making & keeping you frustrated 😳🥴⠀
⠀
1️⃣ only focusing on cardio⠀
Incorporate strength training 3-5 times a week because muscle burns more fat!⠀
⠀
2️⃣ Being scared of carbs⠀
Carbs are not your enemy!! Focus on eating nutritious rich carbs to help you feel fuller & for that fiber intake!⠀
⠀
3️⃣ Focusing on restriction⠀
Restriction is NOT the answer to fat loss! Restricting will only lead you to binge and fall into this horrible cycle of starting & stopping⠀
⠀
4️⃣ Focusing on being perfect with your diet & fitness⠀
Sorry but perfection is a lie & instead I need you to take small baby steps & celebrate weekly goals! ⠀
⠀
I personally know how hard it is to see past these mistakes.⠀
I was a cardio freak, restricting, afraid of carbs& aiming for 100% adherence.⠀
I have been in the same exact place feeling “stuck” and I’m here to tell you you CAN get past these mistakes.⠀
⠀
Imagine how your life would change🥳⠀
Envision how much self confidence & love you feel for your new habits that slowly become your lifestyle 🥰⠀
⠀
In my signature 1:1 coaching FIT METABOLIC ACCELERATOR I help you stop hoping you’ll reach your goals & help you start DOING & SUCCEEDING because you deserve it 🌟 DM me & we can chat to see if it’s a good fit for you!⠀
⠀
#howtobuildmuscle #fitnesstips #liftingweights #flexibledietlifestyle #eatguiltfree #buildmusclelosefat #foodfreedom⠀ #itsajourneynotadestination #healthyhabits #progressnotperfection #striveforstronger #honoryourfeelings #bodypositive #strongnotskinny #healthyhabits #sustainableweightloss #lifestylemedicine #healthiswealth #choosehealthyfoods #exerciseistherapy #mindsetwork #ditchthediet #nodietmentality ⠀⠀
⠀

4 fat loss mistakes making & keeping you frustrated 😳🥴⠀

1️⃣ only focusing on cardio⠀
Incorporate strength training 3-5 times a week because muscle burns more fat!⠀

2️⃣ Being scared of carbs⠀
Carbs are not your enemy!! Focus on eating nutritious rich carbs to help you feel fuller & for that fiber intake!⠀

3️⃣ Focusing on restriction⠀
Restriction is NOT the answer to fat loss! Restricting will only lead you to binge and fall into this horrible cycle of starting & stopping⠀

4️⃣ Focusing on being perfect with your diet & fitness⠀
Sorry but perfection is a lie & instead I need you to take small baby steps & celebrate weekly goals! ⠀

I personally know how hard it is to see past these mistakes.⠀
I was a cardio freak, restricting, afraid of carbs& aiming for 100% adherence.⠀
I have been in the same exact place feeling “stuck” and I’m here to tell you you CAN get past these mistakes.⠀

Imagine how your life would change🥳⠀
Envision how much self confidence & love you feel for your new habits that slowly become your lifestyle 🥰⠀

In my signature 1:1 coaching FIT METABOLIC ACCELERATOR I help you stop hoping you’ll reach your goals & help you start DOING & SUCCEEDING because you deserve it 🌟 DM me & we can chat to see if it’s a good fit for you!⠀

#howtobuildmuscle #fitnesstips #liftingweights #flexibledietlifestyle #eatguiltfree #buildmusclelosefat #foodfreedom#itsajourneynotadestination #healthyhabits #progressnotperfection #striveforstronger #honoryourfeelings #bodypositive #strongnotskinny #healthyhabits #sustainableweightloss #lifestylemedicine #healthiswealth #choosehealthyfoods #exerciseistherapy #mindsetwork #ditchthediet #nodietmentality ⠀⠀

There are no buts about it, your butt changes every decade. The biggest change occurs at 50 when one is near menopause and estrogen levels begin to fall off along with gravity pulling your butt down. Not only that, you're losing fat in your butt, which could make it look like the flattest of pancakes. Whether you want to be preventive in your 40's or reactive in your 50's there is #EMSCULPT. Call 614-891-2000 and schedule your free mini session and consult today!

There are no buts about it, your butt changes every decade. The biggest change occurs at 50 when one is near menopause and estrogen levels begin to fall off along with gravity pulling your butt down. Not only that, you're losing fat in your butt, which could make it look like the flattest of pancakes. Whether you want to be preventive in your 40's or reactive in your 50's there is #EMSCULPT . Call 614-891-2000 and schedule your free mini session and consult today!

Getting regular exercise is incredibly beneficial for your body & mind⁣
⁣
But how do you know if you’re getting the most out of your workouts?⁣
⁣
And how do you know if you’re pushing it too far or not challenging yourself enough?⁣
⁣
An effective workout is challenging & requires you to push yourself, is one that you feel engaged & focused throughout, makes you feel strong, accomplished & energized, is fun & results in great sleep afterwards!⁣
⁣
Not sounding like your workouts?⁣
⁣
Here are some signs to look out for that are telling you your workouts are either not challenging enough or are too tough on your body.⁣
⁣
1️⃣It was easy & didn’t require you to push yourself much - You should be challenged & have to work hard to complete those last couple of reps⁣
⁣
2️⃣You were just going through the motions - It’s important to be focused & engaged through every single rep to prevent injury & enhance your mind-body connection & muscle engagement⁣
⁣
3️⃣You are so sore you can’t move for days afterwards - Your muscles should feel somewhat sore & tired, but a workout shouldn’t leave you in pain for days afterwards. Not only does this decrease the likelihood that you’ll get to the gym again anytime soon, but it can be dangerous for your body!⁣
⁣
4️⃣You felt light-headed/weak - Sure, we all have our off days, but if you’re consistently feeling dizzy or weak during your workouts, chances are you’re not properly fueled & you’re just pushing yourself too hard⁣
⁣
5️⃣You feel drained/sluggish/lethargic after - Workouts should leave you feeling a bit fatigued but never should they lay you out on the couch for the rest of the day⁣
⁣
6️⃣You hated it & are dreading the next one - If you always leave the gym dreading the next workout because of how much you hated this one, you’re doing something wrong. Maybe your workout was too long or not challenging or too challenging. Find what changes you can make to make working out more enjoyable⁣
⁣
7️⃣You struggled to get to sleep after - This is a sign you pushed your body too far. Dial it back the next session
-
#strengthworkout #howtogetstrong #buildmusclelosefat #musclebuildingtips #fitnesshelp #exercisehelp #trainsmartandhard

Getting regular exercise is incredibly beneficial for your body & mind⁣

But how do you know if you’re getting the most out of your workouts?⁣

And how do you know if you’re pushing it too far or not challenging yourself enough?⁣

An effective workout is challenging & requires you to push yourself, is one that you feel engaged & focused throughout, makes you feel strong, accomplished & energized, is fun & results in great sleep afterwards!⁣

Not sounding like your workouts?⁣

Here are some signs to look out for that are telling you your workouts are either not challenging enough or are too tough on your body.⁣

1️⃣It was easy & didn’t require you to push yourself much - You should be challenged & have to work hard to complete those last couple of reps⁣

2️⃣You were just going through the motions - It’s important to be focused & engaged through every single rep to prevent injury & enhance your mind-body connection & muscle engagement⁣

3️⃣You are so sore you can’t move for days afterwards - Your muscles should feel somewhat sore & tired, but a workout shouldn’t leave you in pain for days afterwards. Not only does this decrease the likelihood that you’ll get to the gym again anytime soon, but it can be dangerous for your body!⁣

4️⃣You felt light-headed/weak - Sure, we all have our off days, but if you’re consistently feeling dizzy or weak during your workouts, chances are you’re not properly fueled & you’re just pushing yourself too hard⁣

5️⃣You feel drained/sluggish/lethargic after - Workouts should leave you feeling a bit fatigued but never should they lay you out on the couch for the rest of the day⁣

6️⃣You hated it & are dreading the next one - If you always leave the gym dreading the next workout because of how much you hated this one, you’re doing something wrong. Maybe your workout was too long or not challenging or too challenging. Find what changes you can make to make working out more enjoyable⁣

7️⃣You struggled to get to sleep after - This is a sign you pushed your body too far. Dial it back the next session
-
#strengthworkout #howtogetstrong #buildmusclelosefat #musclebuildingtips #fitnesshelp #exercisehelp #trainsmartandhard

It's crazy how the number on the scale really messes with our minds!
The picture on the left showed up in my feed last night , so for #transformationtuesday I needed to weight myself and try to take the same photo!
So here it is picture on the left was this time last yr sitting at 130.2lbs
Picture on the right is just now after eating and drinking my coffee and weighing in at 132lbs!!
So there ya go friends
Stop being a slave to the numbers on the scale
Ohhh and to keep it real I am pulling in my lower abs on BOTH pictures 🤗#trusttheprocess #dotheworkgettheresults #consistencyiskey #rippedbyred #fatlosstakestime #buildmusclelosefat

It's crazy how the number on the scale really messes with our minds!
The picture on the left showed up in my feed last night , so for #transformationtuesday I needed to weight myself and try to take the same photo!
So here it is picture on the left was this time last yr sitting at 130.2lbs
Picture on the right is just now after eating and drinking my coffee and weighing in at 132lbs!!
So there ya go friends
Stop being a slave to the numbers on the scale
Ohhh and to keep it real I am pulling in my lower abs on BOTH pictures 🤗 #trusttheprocess #dotheworkgettheresults #consistencyiskey #rippedbyred #fatlosstakestime #buildmusclelosefat

🔥SAVE THIS WORKOUT🔥⠀
⠀
4x8 Goblet Squat⠀
3x10 Reverse Lunge⠀
3x12 Single Leg Linear Leg Press⠀
⠀
----------------------------------⠀
⠀
2 Rounds of the Following:⠀
⠀
20 Monster Walks⠀
20 Side to Side lateral steps⠀
20 Monstor Walks back to starting position⠀
⠀
Rest 45 secs⠀
Repeat⠀
⠀
-----------------------------------⠀
⠀
3x30 Shoulder Taps⠀
⠀
⠀
⠀
Enjoy ladies!⠀
⠀
💕PS If ou want to get your hands on the 🍩glute bands🍩 you see me using send me a DM ⠀
⠀
⠀
⠀
⠀⠀
⠀⠀
#glutesworkout #bootyworkout #gym_videos #bandworkouts #bootybuilding #bodyweighttraining #shelifts #fitnesssolution #trainlikeagirl #fitnesslove #fabfitfun #gymlife #gymgirls #fitnesstips #resistancebandsworkout #workouttips #bootybands #womenlift #fitnessmom #glutes #momstrong #liftlikeagirl #momfit #momswithmuscle #glutes #strongmom #glutecircuit #gluteworkout #fitnessnewbie #buildmusclelosefat

🔥SAVE THIS WORKOUT🔥⠀

4x8 Goblet Squat⠀
3x10 Reverse Lunge⠀
3x12 Single Leg Linear Leg Press⠀

----------------------------------⠀

2 Rounds of the Following:⠀

20 Monster Walks⠀
20 Side to Side lateral steps⠀
20 Monstor Walks back to starting position⠀

Rest 45 secs⠀
Repeat⠀

-----------------------------------⠀

3x30 Shoulder Taps⠀



Enjoy ladies!⠀

💕PS If ou want to get your hands on the 🍩glute bands🍩 you see me using send me a DM ⠀



⠀⠀
⠀⠀
#glutesworkout #bootyworkout #gym_videos #bandworkouts #bootybuilding #bodyweighttraining #shelifts #fitnesssolution #trainlikeagirl #fitnesslove #fabfitfun #gymlife #gymgirls #fitnesstips #resistancebandsworkout #workouttips #bootybands #womenlift #fitnessmom #glutes #momstrong #liftlikeagirl #momfit #momswithmuscle #glutes #strongmom #glutecircuit #gluteworkout #fitnessnewbie #buildmusclelosefat

This is the only way to lose weight
(Unless you’d like to chop an arm off)
-
It’s called a calorie deficit, the definition basically means you’re eating less calories than you need to maintain your body weight and as such will lose weight.
-
Where these calories come from is up to you, any diet that has successfully produced weight loss has done so because it helped you create a calorie deficit, whether you know it or not.
-
Here’s an example, a fair few of my followers are slimming world followers. SW assigns syns to high calorie foods so that people don’t over consume high calorie foods often. When you limit high calorie foods it increases your chances of being in a calorie deficit.
-
This is why keto works too, when someone who always eats pizza cuts out all carbs from their diet, they’re cutting out massive amounts of calories they’d usually eat. What happens when you cut massive amounts of calories? You’re likely to be in a calorie deficit.
-
Think of your daily calories as a budget. If 2000 calories is a deficit for you that means you have 2000 calories to spend that day. Every food has calories and as such will take a chunk out of that 2000.
-
If you want a pizza but want to lose weight you can do that! But it will take a big chunk of your calories that day which means you won’t be able to eat many more times after the pizza.
-
Problem is, if you want to continually lose weight you need to find a way of hitting a calorie deficit you can adhere to. If you’ve been cutting calories by eating zero bread it’s unlikely you’re going to maintain that forever, which means when you reintroduce those calories you’ll probably just put the weight back on and potentially more than before.
-
Not because bread is bad, but because you don’t understand calories, you limited yourself too much, for too long and now you’re binging and eating way too many calories.
-
Whatever method you use to create your calorie deficit is up to you. The one that will work long term is the one you can stick to, forever!
-
If anyone’s actually read this whole thing, please leave a comment letting me know your thoughts!
-

This is the only way to lose weight
(Unless you’d like to chop an arm off)
-
It’s called a calorie deficit, the definition basically means you’re eating less calories than you need to maintain your body weight and as such will lose weight.
-
Where these calories come from is up to you, any diet that has successfully produced weight loss has done so because it helped you create a calorie deficit, whether you know it or not.
-
Here’s an example, a fair few of my followers are slimming world followers. SW assigns syns to high calorie foods so that people don’t over consume high calorie foods often. When you limit high calorie foods it increases your chances of being in a calorie deficit.
-
This is why keto works too, when someone who always eats pizza cuts out all carbs from their diet, they’re cutting out massive amounts of calories they’d usually eat. What happens when you cut massive amounts of calories? You’re likely to be in a calorie deficit.
-
Think of your daily calories as a budget. If 2000 calories is a deficit for you that means you have 2000 calories to spend that day. Every food has calories and as such will take a chunk out of that 2000.
-
If you want a pizza but want to lose weight you can do that! But it will take a big chunk of your calories that day which means you won’t be able to eat many more times after the pizza.
-
Problem is, if you want to continually lose weight you need to find a way of hitting a calorie deficit you can adhere to. If you’ve been cutting calories by eating zero bread it’s unlikely you’re going to maintain that forever, which means when you reintroduce those calories you’ll probably just put the weight back on and potentially more than before.
-
Not because bread is bad, but because you don’t understand calories, you limited yourself too much, for too long and now you’re binging and eating way too many calories.
-
Whatever method you use to create your calorie deficit is up to you. The one that will work long term is the one you can stick to, forever!
-
If anyone’s actually read this whole thing, please leave a comment letting me know your thoughts!
-

And so the 𝗖𝗥𝗘𝗪𝟰𝟮 six week challenge begins 🔥
______________________________________________
If you’re joining in comment below/messages us! We’re here to help 😁
______________________________________________
It’s day one, your new start, make it count
 𝗬𝗢𝗨’𝗩𝗘 𝗚𝗢𝗧 𝗧𝗛𝗜𝗦💥💪🏼
______________________________________________

And so the 𝗖𝗥𝗘𝗪𝟰𝟮 six week challenge begins 🔥
______________________________________________
If you’re joining in comment below/messages us! We’re here to help 😁
______________________________________________
It’s day one, your new start, make it count
𝗬𝗢𝗨’𝗩𝗘 𝗚𝗢𝗧 𝗧𝗛𝗜𝗦💥💪🏼
______________________________________________

First off, what is muscle confusion? -

There is a misconception that you need to do different things to “shock” your muscle into growing. This just isn’t the case.
-
The number one thing that will determine whether or not you grow is effort.

Science tells us we can grow muscle from any rep range from 5-30 reps. The caveat here is that those reps are hard. You can’t just lift a weight 12 times that you could have lifted 20 times and expect to improve.
-
Whatever rep range you’re aiming for, you need to at least be at almost failure by the end of that rep. That means if you’re aiming for 12 reps, you really shouldn’t be physically capable of getting more than 12 with the weight you’re using. If you can, you aren’t training hard enough.
-
Your muscles do not care what exercise you’re doing, whatever exercise you do just needs to place a muscle under tension, and then you have to take that exercise and run with it until you’re very very strong across multiple rep ranges.
-
By changing your exercises up all the time you’re not allowing yourself to progress them and as such you will not improve.

#Personaltrainerstafford
#personaltraineruk
#personaltrainerlife
#glutes
#fitnessgoals2020
#fitnesspage
#fitnessjourneybegins
#fitnessjourneyuk
#bodybuilding
#bodybuildingwomen
#bodybuildingnation
#bodybuildingnatural
#slimmingworldideas
#studentbodybuilding
#slimmingworldweightloss
#sw
#gymworkouts
#gymshark66
#gymprogress
#puregym
#puregymofficial
#puregymstafford
#buildmuscle
#buildmusclelosefat
#muscle
#gymtimebaby
#trainingtips
#gymtips
#igfitspo#fitfamuk

First off, what is muscle confusion? -

There is a misconception that you need to do different things to “shock” your muscle into growing. This just isn’t the case.
-
The number one thing that will determine whether or not you grow is effort.

Science tells us we can grow muscle from any rep range from 5-30 reps. The caveat here is that those reps are hard. You can’t just lift a weight 12 times that you could have lifted 20 times and expect to improve.
-
Whatever rep range you’re aiming for, you need to at least be at almost failure by the end of that rep. That means if you’re aiming for 12 reps, you really shouldn’t be physically capable of getting more than 12 with the weight you’re using. If you can, you aren’t training hard enough.
-
Your muscles do not care what exercise you’re doing, whatever exercise you do just needs to place a muscle under tension, and then you have to take that exercise and run with it until you’re very very strong across multiple rep ranges.
-
By changing your exercises up all the time you’re not allowing yourself to progress them and as such you will not improve.

#Personaltrainerstafford
#personaltraineruk
#personaltrainerlife
#glutes
#fitnessgoals2020
#fitnesspage
#fitnessjourneybegins
#fitnessjourneyuk
#bodybuilding
#bodybuildingwomen
#bodybuildingnation
#bodybuildingnatural
#slimmingworldideas
#studentbodybuilding
#slimmingworldweightloss
#sw
#gymworkouts
#gymshark66
#gymprogress
#puregym
#puregymofficial
#puregymstafford
#buildmuscle
#buildmusclelosefat
#muscle
#gymtimebaby
#trainingtips
#gymtips
#igfitspo #fitfamuk