#gainmuscle

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• alright guys so the giveaway is finally wrapped up and the winner is ..... drum roll.... 👏🏻👏🏻👏🏻 @liquidcharlotte !! 🌈💕✨ woop woop! •
•
• thanks to everyone that entered and continues to support me ! 💖 really had fun doing it and look forward to a giveaway at 50k haha (if I make it there lol 😂) •
•
• all smiles from this girl as I finally have a few videos recorded! 🙊 the editing process is a whole other story though LETS BE REAL 😭😭 hahaha but it’s a learning process and I’m sure I’ll get faster at #finalcutpro once I use it more ! 🤓 •
•
• if you guys have any tips let me know ! always open to hearing suggestions. 🙏🏻🙏🏻 •
• • going to attempt to finish the video I’m working on tonight and get it up by tomorrow 🔥🔥🔥 wish me luck and pray my videos don’t randomly get deleted while editing 😂😝 •
• • hope you are all are having a lovely day and had a great thanksgiving on the weekend (to my fellow canadian peeps 🇨🇦) 💖
•
•
#smilesarecontagious #90degreebyreflex #fitnessfam #gainmuscle #giveawaywinner #happydays😊 #gymoutfits #fitnessblogger #eatmoreveggies #bodypositivemovement #feelinghappy #youtubelife #eatbetternotless #strongishappy

• alright guys so the giveaway is finally wrapped up and the winner is ..... drum roll.... 👏🏻👏🏻👏🏻 @liquidcharlotte !! 🌈💕✨ woop woop! •

• thanks to everyone that entered and continues to support me ! 💖 really had fun doing it and look forward to a giveaway at 50k haha (if I make it there lol 😂) •

• all smiles from this girl as I finally have a few videos recorded! 🙊 the editing process is a whole other story though LETS BE REAL 😭😭 hahaha but it’s a learning process and I’m sure I’ll get faster at #finalcutpro once I use it more ! 🤓 •

• if you guys have any tips let me know ! always open to hearing suggestions. 🙏🏻🙏🏻 •
• • going to attempt to finish the video I’m working on tonight and get it up by tomorrow 🔥🔥🔥 wish me luck and pray my videos don’t randomly get deleted while editing 😂😝 •
• • hope you are all are having a lovely day and had a great thanksgiving on the weekend (to my fellow canadian peeps 🇨🇦) 💖


#smilesarecontagious #90degreebyreflex #fitnessfam #gainmuscle #giveawaywinner #happydays 😊 #gymoutfits #fitnessblogger #eatmoreveggies #bodypositivemovement #feelinghappy #youtubelife #eatbetternotless #strongishappy

Have you smashed your Monday?🔨
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Comment down below how many of these you managed to do today!👇🏻
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This list shouldn’t just be specified to Monday but the start of the new week is when most people begin good habits or try to become a better person.✅
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Certain things on this list you may not be able to do for different reasons or may not want. for example I’m currently following an intermittent fasting diet because my current goal is fat loss, and I find dieting easier when I fast in the morning and save my calories for later in the day. I have eaten in a deficit however and hit my calorie and macro goals so I have smashed my day of eating, do not worry if something gets in the way of you hitting all 10 just try to do your best.👌
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Tag your friends who you think need to smash their Tuesday!👇🏻
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👉🏻Follow @physiqueandstrength 👈🏻
👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Credit @corebodyfitness 👈🏻
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#mondayinspiration #mondaymotivations #mondaygoals #fitnessmonday #productivity #healthymonday

Have you smashed your Monday?🔨
-
Comment down below how many of these you managed to do today!👇🏻
-
This list shouldn’t just be specified to Monday but the start of the new week is when most people begin good habits or try to become a better person.✅
-
Certain things on this list you may not be able to do for different reasons or may not want. for example I’m currently following an intermittent fasting diet because my current goal is fat loss, and I find dieting easier when I fast in the morning and save my calories for later in the day. I have eaten in a deficit however and hit my calorie and macro goals so I have smashed my day of eating, do not worry if something gets in the way of you hitting all 10 just try to do your best.👌
-
Tag your friends who you think need to smash their Tuesday!👇🏻
-
👉🏻Follow @physiqueandstrength 👈🏻
👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Credit @corebodyfitness 👈🏻
-
#mondayinspiration #mondaymotivations #mondaygoals #fitnessmonday #productivity #healthymonday

Do you want to build your chest?☑️
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Comment down below how much you can incline bench press!💯
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Tag your spotter!👇🏻
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The incline bench is arguably the best exercise for upper body pushing strength as the 45 degree angle translates nicely into a flat lying bench press or a standing or seated 90 degree shoulder press.🔥
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Training your upper chest will also  give your chest that plate of armour look, rather then the booby like look just training your lower pecs can give.💯
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👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Follow @physiqueandstrength 👈🏻
-
#chestgains #bulkingup #progressiveoverload #inclinebench #compoundexercises #buildingmuscle

Do you want to build your chest?☑️
-
Comment down below how much you can incline bench press!💯
-
Tag your spotter!👇🏻
-
The incline bench is arguably the best exercise for upper body pushing strength as the 45 degree angle translates nicely into a flat lying bench press or a standing or seated 90 degree shoulder press.🔥
-
Training your upper chest will also give your chest that plate of armour look, rather then the booby like look just training your lower pecs can give.💯
-
👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Follow @physiqueandstrength 👈🏻
-
#chestgains #bulkingup #progressiveoverload #inclinebench #compoundexercises #buildingmuscle

Have you tried these tactics to improve your sleep?💤
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Comment down below what works for you!👇🏻
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Tag a bad sleeper!👇🏻
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It is important you are getting enough sleep in for countless reasons and has a major impact on diet and exercise. Studies show that you lose more muscle mass during a fat loss phase if you are not getting enough sleep and it is actually harder to stick to your diet as ghrelin the hunger hormone increases. You are more likely to be lazier and therefore decreasing NEAT and will also have less energy for your workouts leading to strength loss.📉
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Try these 6 tips if you struggle to fall asleep quickly, have ongoing sleep disorders or wake up throughout the night. 
Firstly avoiding water intake 2-3 hours before you go to bed helps as it reduces the amount of urine you produce therefore making it easier to fall asleep as you don’t need to keep getting up to use the loo and to stay asleep for the same reason. 
Caffeine has a half life of around 5-6 hours so there is always going to be some caffeine knocking about when you go to sleep if your a caffeine drinker but since cutting off caffeine 4 hours after waking I have really noticed a difference in my sleep. 
Electronic devices get confused in your brain for sunlight and therefore causes your body to think it is daytime which makes it harder to fall asleep. Sometimes I listen to podcasts or YouTube videos with my eyes closed before going to sleep. 
Carbs activate the parasympathetic nervous system making you feel sleepy and a big feed will stop you waking up hungry and feeling hungry when you try to fall asleep.

Sweating in bed is definitely a reason why people struggle to fall asleep so keeping it cool can be a great help.

By far the biggest help is simply routine. It’s amazing how body clock works... during 2nd year of university I woke up between 11am and 3pm everyday in a crazily sporadic routine. Now I wake up at 8-9:30 every single day, this makes it easier to fall asleep at the same time every night.
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👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Follow @physiqueandstrength 👈🏻
-
#sleephelp #sleepbetter #sleepingtips #sleeptraining #sleepaid

Have you tried these tactics to improve your sleep?💤
-
Comment down below what works for you!👇🏻
-
Tag a bad sleeper!👇🏻
-
It is important you are getting enough sleep in for countless reasons and has a major impact on diet and exercise. Studies show that you lose more muscle mass during a fat loss phase if you are not getting enough sleep and it is actually harder to stick to your diet as ghrelin the hunger hormone increases. You are more likely to be lazier and therefore decreasing NEAT and will also have less energy for your workouts leading to strength loss.📉
-
Try these 6 tips if you struggle to fall asleep quickly, have ongoing sleep disorders or wake up throughout the night.
Firstly avoiding water intake 2-3 hours before you go to bed helps as it reduces the amount of urine you produce therefore making it easier to fall asleep as you don’t need to keep getting up to use the loo and to stay asleep for the same reason.
Caffeine has a half life of around 5-6 hours so there is always going to be some caffeine knocking about when you go to sleep if your a caffeine drinker but since cutting off caffeine 4 hours after waking I have really noticed a difference in my sleep.
Electronic devices get confused in your brain for sunlight and therefore causes your body to think it is daytime which makes it harder to fall asleep. Sometimes I listen to podcasts or YouTube videos with my eyes closed before going to sleep.
Carbs activate the parasympathetic nervous system making you feel sleepy and a big feed will stop you waking up hungry and feeling hungry when you try to fall asleep.

Sweating in bed is definitely a reason why people struggle to fall asleep so keeping it cool can be a great help.

By far the biggest help is simply routine. It’s amazing how body clock works... during 2nd year of university I woke up between 11am and 3pm everyday in a crazily sporadic routine. Now I wake up at 8-9:30 every single day, this makes it easier to fall asleep at the same time every night.
-
👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Follow @physiqueandstrength 👈🏻
-
#sleephelp #sleepbetter #sleepingtips #sleeptraining #sleepaid

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

Light weight  baby 💯👊⁠
.⁠ What workout are you killing today? Comment below 👇⁠
.⁠
.⁠
👉 Follow @global_strength 🔥⁠
👉 Follow @global_strength 🔥⁠
👉 Follow @global_strength 🔥⁠
.⁠
Via  dm for credit ⁠
.⁠
#justlift #contestprep #pumpingiron #bodybuildingnation #bodybuildinglifestyle #bodybuildingfood #deadlifting #powerliftingmotivation #hypertrophy #gainmuscle #delts #armday #lats #buildyourbody #backdayworkout #gymshark #cuttingseason #npcphysique #biceps #oldschoolbodybuilding #musclemodel

Light weight baby 💯👊⁠
.⁠ What workout are you killing today? Comment below 👇⁠
.⁠
.⁠
👉 Follow @global_strength 🔥⁠
👉 Follow @global_strength 🔥⁠
👉 Follow @global_strength 🔥⁠
.⁠
Via dm for credit ⁠
.⁠
#justlift #contestprep #pumpingiron #bodybuildingnation #bodybuildinglifestyle #bodybuildingfood #deadlifting #powerliftingmotivation #hypertrophy #gainmuscle #delts #armday #lats #buildyourbody #backdayworkout #gymshark #cuttingseason #npcphysique #biceps #oldschoolbodybuilding #musclemodel

Are you taking all the essential equipment to maximise your gym sessions?🤔
-
Comment down below how many of these you take to the gym!👇🏻
-
Tag your gym partner!👇🏻
-
Wrist wraps/straps are essential if you’re looking to get really strong in big lifts such as the bench press and overhead press, providing support to your wrists and stopping your forearms giving out before your back muscles in heavy pulls.🏋️‍♀️
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Headphones are a must have to stay focused on your training, avoid distraction and feel pumped by your favourite tracks.🎧
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It is impossible to become extremely strong in weighted chins/dips without a dip/pull-up belt so get one now!😱
-
Shaker bottles can be used for pre workout or BCAAs and your post workout shake, it is also so crucial to stay hydrated throughout a workout.💦
-
Resistance bands are great for warms ups, especially to work your rotator cuff or to use as a pre-activation whilst the lifting belt is very important for keep tight and stable in heavy lifts such as deadlifts and overhead press.🏋️‍♀️
-
NOW LISTEN UP! - I have selected what I believe to be the best on the market for most of these items and you can now see these through the link in bio. YOU DO NOT WANT TO MISS THIS.❗️
-
👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Follow @physiqueandstrength 👈🏻
-
#gymbag #gymessentials #gymequipment  #powerliftinggear #fitnessequipment #whatsinmybag

Are you taking all the essential equipment to maximise your gym sessions?🤔
-
Comment down below how many of these you take to the gym!👇🏻
-
Tag your gym partner!👇🏻
-
Wrist wraps/straps are essential if you’re looking to get really strong in big lifts such as the bench press and overhead press, providing support to your wrists and stopping your forearms giving out before your back muscles in heavy pulls.🏋️‍♀️
-
Headphones are a must have to stay focused on your training, avoid distraction and feel pumped by your favourite tracks.🎧
-
It is impossible to become extremely strong in weighted chins/dips without a dip/pull-up belt so get one now!😱
-
Shaker bottles can be used for pre workout or BCAAs and your post workout shake, it is also so crucial to stay hydrated throughout a workout.💦
-
Resistance bands are great for warms ups, especially to work your rotator cuff or to use as a pre-activation whilst the lifting belt is very important for keep tight and stable in heavy lifts such as deadlifts and overhead press.🏋️‍♀️
-
NOW LISTEN UP! - I have selected what I believe to be the best on the market for most of these items and you can now see these through the link in bio. YOU DO NOT WANT TO MISS THIS.❗️
-
👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Follow @physiqueandstrength 👈🏻
-
#gymbag #gymessentials #gymequipment #powerliftinggear #fitnessequipment #whatsinmybag

You don’t go to the gym if you don’t take pics.. right??😂😂🤷🏼‍♂️

You don’t go to the gym if you don’t take pics.. right??😂😂🤷🏼‍♂️

Most Recent

H.B. Lol my teeth are whiter than white 🤣 2 sets x10 of cables cross & push motion build that chest followed by 20 Reps of press ups !!! Build muscle fountain of youth new supplement 💊💊💊gives u back years DM for more info limited offer only 40+ 🤷‍♂️🤷‍♂️🤷‍♂️🤣🤣🤣 #gainmuscle #youth #gymmotivation #training #fitnesslife #happiness #feelinggood #confidence #smile

H.B. Lol my teeth are whiter than white 🤣 2 sets x10 of cables cross & push motion build that chest followed by 20 Reps of press ups !!! Build muscle fountain of youth new supplement 💊💊💊gives u back years DM for more info limited offer only 40+ 🤷‍♂️🤷‍♂️🤷‍♂️🤣🤣🤣 #gainmuscle #youth #gymmotivation #training #fitnesslife #happiness #feelinggood #confidence #smile

Here’s how to Deadlift with proper form:⁣⁣
Via @muscle.matics 
1. Stand with your mid-foot under the barbell⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Bend over and grab the bar with a shoulder-width grip⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Bend your knees until your shins touch the bar⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Lift your chest up and straighten your lower back⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
5. Take a big breath, hold it, and stand up with the weight⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
6. Hold the weight for a second at the top, with locked hips and knees. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
7. Then return the weight to the floor by moving your hips back while bending your legs. Rest a second at the bottom and repeat. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your lower back must stay neutral to avoid injury. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Rounding it during heavy Deadlifts is dangerous for your spine. It puts uneven pressure on your spinal discs which can injure them. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Always Deadlift with a neutral lower back – maintain the natural inward curve of your lower spine.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The fastest way to increase your Deadlift is to improve your form. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
By pulling more efficiently, you can use more muscles and Deadlift heavier weights. This results in more strength and muscle gain. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
--⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

Here’s how to Deadlift with proper form:⁣⁣
Via @muscle.matics
1. Stand with your mid-foot under the barbell⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Bend over and grab the bar with a shoulder-width grip⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Bend your knees until your shins touch the bar⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Lift your chest up and straighten your lower back⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
5. Take a big breath, hold it, and stand up with the weight⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
6. Hold the weight for a second at the top, with locked hips and knees. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
7. Then return the weight to the floor by moving your hips back while bending your legs. Rest a second at the bottom and repeat. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your lower back must stay neutral to avoid injury. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Rounding it during heavy Deadlifts is dangerous for your spine. It puts uneven pressure on your spinal discs which can injure them. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Always Deadlift with a neutral lower back – maintain the natural inward curve of your lower spine.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The fastest way to increase your Deadlift is to improve your form. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
By pulling more efficiently, you can use more muscles and Deadlift heavier weights. This results in more strength and muscle gain. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
--⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

Happy Tuesday!! Todaayyy called for....Back attack!!! 💪 awesome back day with my workout buddy @mama.coda , I'm stoked that we can challenge and learn from each other! It's so much fun. I hope everyone had a good day! Let's OWN this week✌️❤️ 2 exercises from today's workout:

Seated Rows 
Assisted Pull-ups 
@1upnutrition 'ELIANA20'
🎥: @mama.coda

#readygo#fitgirls#fitgirl#nutritiononmymind#gains#gainmuscle#loseweight#feelgood#goodfeeling#livefit#kindmindstrongbody#fitlife#girlswholift#lifting#fitnessgoals#routine#backworkout#befit#fitness#inspire#determined#motivation#fitnessmotivation#

Happy Tuesday!! Todaayyy called for....Back attack!!! 💪 awesome back day with my workout buddy @mama.coda , I'm stoked that we can challenge and learn from each other! It's so much fun. I hope everyone had a good day! Let's OWN this week✌️❤️ 2 exercises from today's workout:

Seated Rows
Assisted Pull-ups
@1upnutrition 'ELIANA20'
🎥: @mama.coda

#readygo #fitgirls #fitgirl #nutritiononmymind #gains #gainmuscle #loseweight #feelgood #goodfeeling #livefit #kindmindstrongbody #fitlife #girlswholift #lifting #fitnessgoals #routine #backworkout #befit #fitness #inspire #determined #motivation #fitnessmotivation #

Semangat pagii💪💪💪
Anda pernah melakukan Body Weight Training?
Didalam program latihan Body Weight Training ada serangkaian olahraga seperti Push Up, Sit Up, Jumping Jacks, Burpees, Plank dan lain lain.
Apa saja manfaatnya?
.
- Meningkatkan stamina dan daya tahan tubuh
- Meningkatkan kekuatan otot
- Mendukung program penurunan berat badan

Bagi kalian yang ingin lebih tau lagi program latihan Body Weight Training lainnya kuy..ntar malam gabung bareng kita..jangan lupa ajak orang terdekat kalian kita sehat bareng bareng😉😉 📅 : Rabu, 23 Okt 2019
⌚ : 19.00 wita
📍 : Lapangan Tenis Taruna Remaja
💰 : Gratiiiissss
📑 : Bawa baju ganti, handuk, botol minum dan matras jika ada

Sampai jumpa dilokasi yah... #gorontalogermascommunity #i❤️forhealthy #ayodukunggermas #sehatbugarproduktif
#sehatdimulaidarisaya #lostweight #gainmuscle
#bodyweightworkout #ggctogetherwecan

Semangat pagii💪💪💪
Anda pernah melakukan Body Weight Training?
Didalam program latihan Body Weight Training ada serangkaian olahraga seperti Push Up, Sit Up, Jumping Jacks, Burpees, Plank dan lain lain.
Apa saja manfaatnya?
.
- Meningkatkan stamina dan daya tahan tubuh
- Meningkatkan kekuatan otot
- Mendukung program penurunan berat badan

Bagi kalian yang ingin lebih tau lagi program latihan Body Weight Training lainnya kuy..ntar malam gabung bareng kita..jangan lupa ajak orang terdekat kalian kita sehat bareng bareng😉😉 📅 : Rabu, 23 Okt 2019
⌚ : 19.00 wita
📍 : Lapangan Tenis Taruna Remaja
💰 : Gratiiiissss
📑 : Bawa baju ganti, handuk, botol minum dan matras jika ada

Sampai jumpa dilokasi yah... #gorontalogermascommunity #i ❤️forhealthy #ayodukunggermas #sehatbugarproduktif
#sehatdimulaidarisaya #lostweight #gainmuscle
#bodyweightworkout #ggctogetherwecan

Here’s how to Deadlift with proper form:⁣⁣
Via @fitness _model.1 ⁣⁣-
1. Stand with your mid-foot under the barbell⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Bend over and grab the bar with a shoulder-width grip⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Bend your knees until your shins touch the bar⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Lift your chest up and straighten your lower back⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
5. Take a big breath, hold it, and stand up with the weight⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
6. Hold the weight for a second at the top, with locked hips and knees. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
7. Then return the weight to the floor by moving your hips back while bending your legs. Rest a second at the bottom and repeat. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your lower back must stay neutral to avoid injury. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Rounding it during heavy Deadlifts is dangerous for your spine. It puts uneven pressure on your spinal discs which can injure them. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Always Deadlift with a neutral lower back – maintain the natural inward curve of your lower spine.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The fastest way to increase your Deadlift is to improve your form. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
By pulling more efficiently, you can use more muscles and Deadlift heavier weights. This results in more strength and muscle gain. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
--⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

Here’s how to Deadlift with proper form:⁣⁣
Via @fitness _model.1 ⁣⁣-
1. Stand with your mid-foot under the barbell⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Bend over and grab the bar with a shoulder-width grip⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Bend your knees until your shins touch the bar⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Lift your chest up and straighten your lower back⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
5. Take a big breath, hold it, and stand up with the weight⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
6. Hold the weight for a second at the top, with locked hips and knees. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
7. Then return the weight to the floor by moving your hips back while bending your legs. Rest a second at the bottom and repeat. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your lower back must stay neutral to avoid injury. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Rounding it during heavy Deadlifts is dangerous for your spine. It puts uneven pressure on your spinal discs which can injure them. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Always Deadlift with a neutral lower back – maintain the natural inward curve of your lower spine.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The fastest way to increase your Deadlift is to improve your form. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
By pulling more efficiently, you can use more muscles and Deadlift heavier weights. This results in more strength and muscle gain. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
--⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

We are all about learning healthy habits so we make this our lifestyle!

We are all about learning healthy habits so we make this our lifestyle!

Morning các cô gái 💓💓💓
Hôm nay các nàng tập gì nào, nếu là Legs day thì thử ngay các bài tập cùng với tớ nhe
Mỗi bài làm 4 hiệp mỗi hiệp 12 cái. Muốn hạn chế vô đùi trước và tập trung vào mông đùi sau , háng thì chị em khi squat đứng stance rộng, mở mũi chân nhiều qua 2 bên để mở gối. Tập chậm cảm nhận, tập cách bracing gồng core để tránh bị võng lưng nhé
❌ Hiện mình còn trống slot kèm 1:1 trực tiếp, mình vẫn nhận coaching online cho các bạn tự tập. DR để tư vấn nhé
⛔Thắc mắc luyện tập , tư vấn gói tập sẽ được giải đáp chi tiết cho mọi người. Direct cho Nugasi hoặc zalo/viber
Hotline 0967.413.615 ( Thanh 94-er )
Fanpage : nugasi.studio  #nugasiteam#loosefat#gainmuscle

Morning các cô gái 💓💓💓
Hôm nay các nàng tập gì nào, nếu là Legs day thì thử ngay các bài tập cùng với tớ nhe
Mỗi bài làm 4 hiệp mỗi hiệp 12 cái. Muốn hạn chế vô đùi trước và tập trung vào mông đùi sau , háng thì chị em khi squat đứng stance rộng, mở mũi chân nhiều qua 2 bên để mở gối. Tập chậm cảm nhận, tập cách bracing gồng core để tránh bị võng lưng nhé
❌ Hiện mình còn trống slot kèm 1:1 trực tiếp, mình vẫn nhận coaching online cho các bạn tự tập. DR để tư vấn nhé
⛔Thắc mắc luyện tập , tư vấn gói tập sẽ được giải đáp chi tiết cho mọi người. Direct cho Nugasi hoặc zalo/viber
Hotline 0967.413.615 ( Thanh 94-er )
Fanpage : nugasi.studio #nugasiteam #loosefat #gainmuscle

Growth. See these two? I’ve watched them grow in the sport of bodybuilding. Under the guidance of Greg Yoshida @_gyfitness they went from common, to uncommon, average to elite. I’m proud of both of you. Can’t wait to see you two killing it onstage!💪🏾 .....

Growth. See these two? I’ve watched them grow in the sport of bodybuilding. Under the guidance of Greg Yoshida @_gyfitness they went from common, to uncommon, average to elite. I’m proud of both of you. Can’t wait to see you two killing it onstage!💪🏾 .....

💪 Trying to build more muscle? 💪
Essential amino acids are the building blocks of protein, necessary for building and growing skeletal muscles mass. Muscles tissue is rebuilt and repaired after a workout through the process of protein synthesis, which relies on the presence of essential amino acids. Ensuring adequate consumption of all eight essential amino acids along will help further maximize the effects of the protein intake, helping to curb muscle loss during long periods of inactivity.
BodyHealth’s PerfectAmino contains the eight essential amino acids the body needs to optimally support and maintain it’s muscular, skeletal, enzymatic, and hormonal systems. PerfectAmino is formulated in the ideal proportions for maximum utilization by the body. It contains all eight essential amino acids in pure, elemental form for quick and easy absorption into the bloodstream for maximum power, energy and recovery.

💪 Trying to build more muscle? 💪
Essential amino acids are the building blocks of protein, necessary for building and growing skeletal muscles mass. Muscles tissue is rebuilt and repaired after a workout through the process of protein synthesis, which relies on the presence of essential amino acids. Ensuring adequate consumption of all eight essential amino acids along will help further maximize the effects of the protein intake, helping to curb muscle loss during long periods of inactivity.
BodyHealth’s PerfectAmino contains the eight essential amino acids the body needs to optimally support and maintain it’s muscular, skeletal, enzymatic, and hormonal systems. PerfectAmino is formulated in the ideal proportions for maximum utilization by the body. It contains all eight essential amino acids in pure, elemental form for quick and easy absorption into the bloodstream for maximum power, energy and recovery.

#TRAINERTUESDAY
🤗MEET trainer Jahayra and start to work on your fitness program to achieve your goals 🎯 
#fitnessgoals #personaltraining #fitnessprogram #weightloss #gainmuscle

#TRAINERTUESDAY
🤗MEET trainer Jahayra and start to work on your fitness program to achieve your goals 🎯
#fitnessgoals #personaltraining #fitnessprogram #weightloss #gainmuscle

#TRAINERTUESDAY
🤗MEET trainer Malcom and start to work on your fitness program to achieve your goals 🎯 
#fitnessgoals #personaltraining #fitnessprogram #weightloss #gainmuscle

#TRAINERTUESDAY
🤗MEET trainer Malcom and start to work on your fitness program to achieve your goals 🎯
#fitnessgoals #personaltraining #fitnessprogram #weightloss #gainmuscle

Posing practice led by Greg Yoshita @_gyfitness . Awesome practice, awesome Bunch. Getting cut, getting ready. @shawnrayhawaiianclassic .

Posing practice led by Greg Yoshita @_gyfitness . Awesome practice, awesome Bunch. Getting cut, getting ready. @shawnrayhawaiianclassic .

🍳🍔🌱Protein Sources🍗🍖🥩
.
I was having a conversation with a very new client the other day & asked if they knew what protein was and if they currently take in protein daily.
.
“Well, I eat peanut butter, almonds, and uh is egg a protein?”
.
It’s very, very important to understand what nutrients are in the food that we are eating. This a big game changer (obviously) when trying to reach your goals. 🎯
.
Having an adequate protein intake is crucial no matter if you’re bulking, eating for maintenance, or cutting.
.
.8/1g of protein her bodyweight is a great target to shoot for. Never neglect your protein as it is your most important macronutrient!
.
.
.
.
#proteins #musclegains #musclefoods #fatloss #weightlosstips #gainmuscle #deadlifts #musclefood #steaks #strengthtraining #proteinshake #proteinpancakes #proteinpowder #proteinbars #nickkrantzfit

🍳🍔🌱Protein Sources🍗🍖🥩
.
I was having a conversation with a very new client the other day & asked if they knew what protein was and if they currently take in protein daily.
.
“Well, I eat peanut butter, almonds, and uh is egg a protein?”
.
It’s very, very important to understand what nutrients are in the food that we are eating. This a big game changer (obviously) when trying to reach your goals. 🎯
.
Having an adequate protein intake is crucial no matter if you’re bulking, eating for maintenance, or cutting.
.
.8/1g of protein her bodyweight is a great target to shoot for. Never neglect your protein as it is your most important macronutrient!
.
.
.
.
#proteins #musclegains #musclefoods #fatloss #weightlosstips #gainmuscle #deadlifts #musclefood #steaks #strengthtraining #proteinshake #proteinpancakes #proteinpowder #proteinbars #nickkrantzfit

🎯 Target All Back Areas With These Exercises.. comment your favorite back exercise —
The back is the biggest muscle on the upper body..
—
Just doing a bunch of lat pull downs and throwing in some cable rows isn’t gonna get your back to its max potential —
The combination of vertical and horizontal pulling movements are key for every back day
—
🔥these are some of the best movements to grow each section of your back.. try this the next time u train back
.
Follow@fitness _model.1 for more fitness n mindset tips!
Road to 100k
.
.
.
.
.
. @sionmonty . #Teamselfcultured #gainmuscle #getripped #bodybuildinglife #musclegains #goodworkout #musclemass #buildingmuscle #gymtips #workouttips #nutritionplan #nutritiontips #bodybuilders #upperbodyworkout #caloriedeficit #backworkout #backday #bicepsworkout #bicepsday #pullups

🎯 Target All Back Areas With These Exercises.. comment your favorite back exercise —
The back is the biggest muscle on the upper body..

Just doing a bunch of lat pull downs and throwing in some cable rows isn’t gonna get your back to its max potential —
The combination of vertical and horizontal pulling movements are key for every back day

🔥these are some of the best movements to grow each section of your back.. try this the next time u train back
.
Follow@fitness _model.1 for more fitness n mindset tips!
Road to 100k
.
.
.
.
.
. @sionmonty . #Teamselfcultured #gainmuscle #getripped #bodybuildinglife #musclegains #goodworkout #musclemass #buildingmuscle #gymtips #workouttips #nutritionplan #nutritiontips #bodybuilders #upperbodyworkout #caloriedeficit #backworkout #backday #bicepsworkout #bicepsday #pullups

He's gonna kill me for this post.... but oh well 🤣
This is the man who makes me stronger & pushes me to be a better person, as well makes sure I never change who I am. Not only that he alway keeps me laughing & smiling. 
#FitFam#Beastmode#FitLife#gainmuscle#Fitspo#beconfident#GoalSetting#inkedup#FitnessGoals#TrainHard#aesthetics#gymrat#fitworld#muscles#fitspo#physique#determination#sweat#mensfitness#menshealth#fitdad#instafit#tatted#accomplishment#tattedfitmen#fitness#bodybuilding#gymlife#igfitness

He's gonna kill me for this post.... but oh well 🤣
This is the man who makes me stronger & pushes me to be a better person, as well makes sure I never change who I am. Not only that he alway keeps me laughing & smiling.
#FitFam #Beastmode #FitLife #gainmuscle #Fitspo #beconfident #GoalSetting #inkedup #FitnessGoals #TrainHard #aesthetics #gymrat #fitworld #muscles #fitspo #physique #determination #sweat #mensfitness #menshealth #fitdad #instafit #tatted #accomplishment #tattedfitmen #fitness #bodybuilding #gymlife #igfitness

How to properly cable row
READ CAPTION
—
Make sure you’re pulling with your elbows and not with your biceps.. you want to pull your elbows slightly behind your lats
—
Use a weight you can truly handle, swinging and over extending is only increasing your odds of hiring your lower back which can take weeks to months to properly heal
—
Get a good stretch then pull with your elbows and slightly pause/squeeze when you pull back
—
If you found this video helpful throw me a follow @selfcultured_ for more tips!
—
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.
.
.
.
. .

#getshredded #bicepworkout #backworkout #backday #cablerow #backworkouts #armdayeveryday #biceps #buildingmuscle #musclemass #gains💪 #gainmuscle #hypertrophy #teamselfcultured #gymtips #gymgrind #getstronger

How to properly cable row
READ CAPTION

Make sure you’re pulling with your elbows and not with your biceps.. you want to pull your elbows slightly behind your lats

Use a weight you can truly handle, swinging and over extending is only increasing your odds of hiring your lower back which can take weeks to months to properly heal

Get a good stretch then pull with your elbows and slightly pause/squeeze when you pull back

If you found this video helpful throw me a follow @selfcultured_ for more tips!

.
.
.
.
.
. .

#getshredded #bicepworkout #backworkout #backday #cablerow #backworkouts #armdayeveryday #biceps #buildingmuscle #musclemass #gains 💪 #gainmuscle #hypertrophy #teamselfcultured #gymtips #gymgrind #getstronger

Basketball training with my nephew (he’s only 9 years old when this was filmed). We focus on fundamental first more than anything. Fundamentals are the staples to becoming a great basketball player ⛹🏽‍♂️🏀 Dylan’s workout routine:

Ball handling stationary drills, michael jordan freethrow routine, control dribble, speed dribble, change of pace/ direction

Basketball training with my nephew (he’s only 9 years old when this was filmed). We focus on fundamental first more than anything. Fundamentals are the staples to becoming a great basketball player ⛹🏽‍♂️🏀 Dylan’s workout routine:

Ball handling stationary drills, michael jordan freethrow routine, control dribble, speed dribble, change of pace/ direction

Here’s how to Deadlift with proper form:⁣⁣
Via @jameskewfitness
⁣⁣-
1. Stand with your mid-foot under the barbell⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Bend over and grab the bar with a shoulder-width grip⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Bend your knees until your shins touch the bar⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Lift your chest up and straighten your lower back⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
5. Take a big breath, hold it, and stand up with the weight⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
6. Hold the weight for a second at the top, with locked hips and knees. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
7. Then return the weight to the floor by moving your hips back while bending your legs. Rest a second at the bottom and repeat. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your lower back must stay neutral to avoid injury. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Rounding it during heavy Deadlifts is dangerous for your spine. It puts uneven pressure on your spinal discs which can injure them. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Always Deadlift with a neutral lower back – maintain the natural inward curve of your lower spine.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The fastest way to increase your Deadlift is to improve your form. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
By pulling more efficiently, you can use more muscles and Deadlift heavier weights. This results in more strength and muscle gain. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
--⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

Here’s how to Deadlift with proper form:⁣⁣
Via @jameskewfitness
⁣⁣-
1. Stand with your mid-foot under the barbell⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Bend over and grab the bar with a shoulder-width grip⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Bend your knees until your shins touch the bar⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Lift your chest up and straighten your lower back⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
5. Take a big breath, hold it, and stand up with the weight⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
6. Hold the weight for a second at the top, with locked hips and knees. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
7. Then return the weight to the floor by moving your hips back while bending your legs. Rest a second at the bottom and repeat. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your lower back must stay neutral to avoid injury. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Rounding it during heavy Deadlifts is dangerous for your spine. It puts uneven pressure on your spinal discs which can injure them. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Always Deadlift with a neutral lower back – maintain the natural inward curve of your lower spine.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The fastest way to increase your Deadlift is to improve your form. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
By pulling more efficiently, you can use more muscles and Deadlift heavier weights. This results in more strength and muscle gain. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
--⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

Louis, a long distance runner, never thought he could achieve these kind of results in 8 weeks like he did. He came to me and said the same things most skinny guys want advice on @louisacra⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏼 My metabolism is so high, how can I get results?⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏼 What workouts should I do in the gym?⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Louis had another problem as well... he's a big time runner.  So not only is he having a hard time putting on size, but he was burning hundreds of calories nonstop from doing long distance running⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
I knew it wouldn't be easy, but I knew with the right workout structure & strategy, he could gain strength, increase muscle density, and even put on size in the right places⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Louis was able to achieve all of those things in my coaching program⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
When he had every excuse to not lift and think he would always have a runner's body, he was able to turn all of that around and be able to achieve an athlete's physique in very little time⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Perfect example of going after what you want when the odds aren't in your favor⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you want to take your body to the next level, send me a DM to see how I can help⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#workouttransformation #muscle #skinnyfat #skinnyguy #musclegain #gains #gainmuscle #fitness #fitpro #onlinecoach #gymtime #gym #gymmotivation #fitnessmotivation #fitfam

Louis, a long distance runner, never thought he could achieve these kind of results in 8 weeks like he did. He came to me and said the same things most skinny guys want advice on @louisacra ⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏼 My metabolism is so high, how can I get results?⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏼 What workouts should I do in the gym?⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Louis had another problem as well... he's a big time runner. So not only is he having a hard time putting on size, but he was burning hundreds of calories nonstop from doing long distance running⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
I knew it wouldn't be easy, but I knew with the right workout structure & strategy, he could gain strength, increase muscle density, and even put on size in the right places⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Louis was able to achieve all of those things in my coaching program⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
When he had every excuse to not lift and think he would always have a runner's body, he was able to turn all of that around and be able to achieve an athlete's physique in very little time⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Perfect example of going after what you want when the odds aren't in your favor⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you want to take your body to the next level, send me a DM to see how I can help⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#workouttransformation #muscle #skinnyfat #skinnyguy #musclegain #gains #gainmuscle #fitness #fitpro #onlinecoach #gymtime #gym #gymmotivation #fitnessmotivation #fitfam

BULKING AND CUTTING by @newtonkwong
⠀⠀⠀⠀⠀⠀⠀⠀⠀
There’s usually two major goals someone is seeking in their fitness routine: build muscle (bulking) or to lose fat (cutting). Most folks want both!  The most optimal way to get to your desired result is to focus on one first, then switch to the other second.  It’s much easier to build muscle or lose fat, when you are fully dedicated to only one of those goals.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
A couple of basics when it comes to bulking and cutting: your workout routine will remain mostly the same.  It is geared towards building and preserving muscle, meaning there will be heavy lifting involved.  Focus on compound lifts for overall size, and isolations to bring up lagging body parts.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The difference occurs on the nutrition end.  Bulking requires a calorie surplus and 0.7g-1g of protein per lb of bodyweight to ensure enough energy for workouts and muscle recovery and protein synthesis. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Cutting requires a calorie deficit and 1g-1.2g of protein per lb of bodyweight to ensure net fat loss.  Cutting requires more protein in order to preserve muscle mass, as some protein is used as energy to make up for the calorie deficit.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
There are more nuances and technicalities as you try to get leaner, such as diet breaks, refeeds, and calorie cycling.  For now, get the basics right, and you can make lots of progress!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
And, just so you know, I’m putting together a brand-new program starting Nov 1st. I am looking for 5 accountants and corporate professionals who want to gain muscle, get energized, and look good in a suit within the next 60 days! It’s a remote program, so you can join from anywhere in the world.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I’m looking for 5 clients to test it out at a HUGE DISCOUNT, help me work out the kinks, and get amazing results that I can use as a case study. If that’s you, DM me with “TELL ME MORE” and I’ll share details about this exciting program!
.
.
.
#workout #healthyeating #macros #fatloss #iifym #bodybuilding #leanmuscle #musclegain #fitnesstips #flexibledieting #liftheavy #caloriecounting #onlinecoach #officelife #corporate #musclebuilding #liftweights #gainmuscle #countingcalories #nutritiontips

BULKING AND CUTTING by @newtonkwong
⠀⠀⠀⠀⠀⠀⠀⠀⠀
There’s usually two major goals someone is seeking in their fitness routine: build muscle (bulking) or to lose fat (cutting). Most folks want both! The most optimal way to get to your desired result is to focus on one first, then switch to the other second. It’s much easier to build muscle or lose fat, when you are fully dedicated to only one of those goals.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
A couple of basics when it comes to bulking and cutting: your workout routine will remain mostly the same. It is geared towards building and preserving muscle, meaning there will be heavy lifting involved. Focus on compound lifts for overall size, and isolations to bring up lagging body parts.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The difference occurs on the nutrition end. Bulking requires a calorie surplus and 0.7g-1g of protein per lb of bodyweight to ensure enough energy for workouts and muscle recovery and protein synthesis. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Cutting requires a calorie deficit and 1g-1.2g of protein per lb of bodyweight to ensure net fat loss. Cutting requires more protein in order to preserve muscle mass, as some protein is used as energy to make up for the calorie deficit.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
There are more nuances and technicalities as you try to get leaner, such as diet breaks, refeeds, and calorie cycling. For now, get the basics right, and you can make lots of progress!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
And, just so you know, I’m putting together a brand-new program starting Nov 1st. I am looking for 5 accountants and corporate professionals who want to gain muscle, get energized, and look good in a suit within the next 60 days! It’s a remote program, so you can join from anywhere in the world.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I’m looking for 5 clients to test it out at a HUGE DISCOUNT, help me work out the kinks, and get amazing results that I can use as a case study. If that’s you, DM me with “TELL ME MORE” and I’ll share details about this exciting program!
.
.
.
#workout #healthyeating #macros #fatloss #iifym #bodybuilding #leanmuscle #musclegain #fitnesstips #flexibledieting #liftheavy #caloriecounting #onlinecoach #officelife #corporate #musclebuilding #liftweights #gainmuscle #countingcalories #nutritiontips

🚨Not ideal to post a non-shredded pic BUT I want to set a good example and show my current physique (taken yesterday for check-ins) vs. a photo from my last competition prep. Instagram is full of bull🤬 sometimes so I want to do my best to be 💯 REAL. Let’s talk about in-season vs. off-season. I preach it all the time, but IT’S A LIFESTYLE. Yes, you will gain weight in improvement season…it’s inevitable because being less than 10% body fat year round is not healthy. However, I make it a priority to continue my routine year-round to stay successful when it becomes time to “prep” again. You know what is so amazing? I could literally start prep tomorrow and none of my daily habits would need to change or be adjusted. It would not be a shock to my body because it’s my NORM. Sometimes people will say things like “live a little,” or “just enjoy being flexible right now…” Well the truth is… I AM enjoying life. I will enjoy a refeed every 7-10 days or so, having something different than my planned-out meals or having a bite of my favorite chocolate (still tracking my macros on that day and planning my carb intake post-workout to be smart about it though!). I don’t need to go out to eat or drink to have fun. I can still go out and enjoy the COMPANY of friends and the environment without over-indulging. Food and alcohol does NOT need to always be the center of bringing people together – good conversation, quality time, spending time with people with like interests and similar ambitions are what make me happy. If you have goals, be smart about your decisions and don’t let anyone hold you back!
.
#bereal #transparency #inseasonvsoffseason #competitors #competitionprep #reversediet #dieting #gainmuscle#leanmuscle #preplife #bikini #npc #improvement #improvementseason #gains #vegan #veganathlete #physique #physiquetraining #physiquecoach

🚨Not ideal to post a non-shredded pic BUT I want to set a good example and show my current physique (taken yesterday for check-ins) vs. a photo from my last competition prep. Instagram is full of bull🤬 sometimes so I want to do my best to be 💯 REAL. Let’s talk about in-season vs. off-season. I preach it all the time, but IT’S A LIFESTYLE. Yes, you will gain weight in improvement season…it’s inevitable because being less than 10% body fat year round is not healthy. However, I make it a priority to continue my routine year-round to stay successful when it becomes time to “prep” again. You know what is so amazing? I could literally start prep tomorrow and none of my daily habits would need to change or be adjusted. It would not be a shock to my body because it’s my NORM. Sometimes people will say things like “live a little,” or “just enjoy being flexible right now…” Well the truth is… I AM enjoying life. I will enjoy a refeed every 7-10 days or so, having something different than my planned-out meals or having a bite of my favorite chocolate (still tracking my macros on that day and planning my carb intake post-workout to be smart about it though!). I don’t need to go out to eat or drink to have fun. I can still go out and enjoy the COMPANY of friends and the environment without over-indulging. Food and alcohol does NOT need to always be the center of bringing people together – good conversation, quality time, spending time with people with like interests and similar ambitions are what make me happy. If you have goals, be smart about your decisions and don’t let anyone hold you back!
.
#bereal #transparency #inseasonvsoffseason #competitors #competitionprep #reversediet #dieting #gainmuscle #leanmuscle #preplife #bikini #npc #improvement #improvementseason #gains #vegan #veganathlete #physique #physiquetraining #physiquecoach

#transformationtuesday #shoutout @coach_sammyb killed them results and she’s still going hard. Just follow and watch her IG story💯btw, her shake presentations are 🔥🔥🔥

#transformationtuesday #shoutout @coach_sammyb killed them results and she’s still going hard. Just follow and watch her IG story💯btw, her shake presentations are 🔥🔥🔥

✅ Follow @GymsBeast For DAILY Fitness Tips Nutrition Advice 💪.
➖➖➖➖➖
➡️ TAG a Friend Who Would Like This ♥️.
➖➖➖➖➖
👉 Follow @GymsBeast For More 👈
👉 Follow @GymsBeast For More 👈
👉 Follow @GymsBeast For More 👈
➖➖➖➖➖
#musclegirls #muscleblaze #gainmuscle #workoutinspo #workoutinstyle #workoutday #musclenation #workoutvideos #workoutgirl #workoutfit #musclebuilding #workoutdone #workoutplans #workoutquotes #workoutstyle #musclefit #workoutoftheday #classicmuscle #musclefood #muscleups #beginnerworkout #workout24 #gainingmuscle #workouts #workoutvids #workout👍 #muscleup #workoutroutines #workoutfood #gymworkouts .
➖➖➖➖➖
📷: @rob_its_gymtime

✅ Follow @GymsBeast For DAILY Fitness Tips Nutrition Advice 💪.
➖➖➖➖➖
➡️ TAG a Friend Who Would Like This ♥️.
➖➖➖➖➖
👉 Follow @GymsBeast For More 👈
👉 Follow @GymsBeast For More 👈
👉 Follow @GymsBeast For More 👈
➖➖➖➖➖
#musclegirls #muscleblaze #gainmuscle #workoutinspo #workoutinstyle #workoutday #musclenation #workoutvideos #workoutgirl #workoutfit #musclebuilding #workoutdone #workoutplans #workoutquotes #workoutstyle #musclefit #workoutoftheday #classicmuscle #musclefood #muscleups #beginnerworkout #workout24 #gainingmuscle #workouts #workoutvids #workout 👍 #muscleup #workoutroutines #workoutfood #gymworkouts .
➖➖➖➖➖
📷: @rob_its_gymtime

I love when clients 'get it'⁠
⁠
"The number on the scale no longer defines me or dictates my mood!! I feel strong and confident in my body and I love it!!"⁠
⁠
The random number generator has no place determining your physique goals (unless sport is weight driven).⁠
⁠
We train for a look not a weight!⁠
⁠
#leanbodiesconsulting #resultsareearned #goalweight #fatlossjourney #fitnessquotes⁣ #workoutquotes #exerciseroutine #wellnessthatworks #fitquotes #bodymotivation #gymlifestyles #lifestylechanges #workoutday #workoutlife #workoutmode #gymaddicts #fitnessmotivations #howtolosefat #howtoloseweight #fatlosstips #fatlosscoach #onlinecoaching #fitnesscoaching #onlinefitness #fat2fit #ineedtoloseweight #doingthisforme #gainmuscle #gotothegym #onlinecoaching⁠

I love when clients 'get it'⁠

"The number on the scale no longer defines me or dictates my mood!! I feel strong and confident in my body and I love it!!"⁠

The random number generator has no place determining your physique goals (unless sport is weight driven).⁠

We train for a look not a weight!⁠

#leanbodiesconsulting #resultsareearned #goalweight #fatlossjourney #fitnessquotes#workoutquotes #exerciseroutine #wellnessthatworks #fitquotes #bodymotivation #gymlifestyles #lifestylechanges #workoutday #workoutlife #workoutmode #gymaddicts #fitnessmotivations #howtolosefat #howtoloseweight #fatlosstips #fatlosscoach #onlinecoaching #fitnesscoaching #onlinefitness #fat2fit #ineedtoloseweight #doingthisforme #gainmuscle #gotothegym #onlinecoaching

為什麼要重訓?

這張圖表是P在2016大量做有氧的體脂變化和2019只做重訓的體脂變化。

我想圖表已經很清楚說明,在重量訓練下,因為肌肉量上升,加速了新陳代謝,體脂肪會以穩定、持續性慢慢下降;反之大量有氧雖然每分鐘燃燒比重訓多的卡路里,但是因為沒有建構肌肉量,體脂肪、體重會因為多吃了什麼、多喝了水、過鹹過油的飲食而大幅的上下擺動。 「做有氧就不會瘦嗎? 」「當然會!」只是要問自己妳願意花多長的年日、每天多久的時間運動而達到妳的目標。

而且重訓還可以增加你的骨質密度、提升心肺功能、改善柔軟度、調整不良姿勢等等這些很多大家都沒有想過的好處。重訓不是為了只追求表面的體態而已,它帶給長遠的健康才是真正的重點。

但是不論是20幾歲的年輕人想要追求腹肌、翹臀、蜜大腿,還是70幾歲的長輩要避免「肌少症」,不論妳開始重訓的理由是什麼,都是P樂見的!

P在二胎產後瘦身的文章分享中不斷強調「重訓」的重要,也許可以在這個圖表裡再次證實。

為什麼要重訓?來看看這篇文章吧https://pelieving.com/?p=564

愛妳們每一位❤️ ———————————————————
按讚P的臉書粉絲頁:www.facebook.com/pelieving
更多運動影片在YouTube🔎pelieving
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#postnatal #fitmom #workout #weightlifting #training #產後瘦身 #健身 #健身房 #重訓 #減脂 #增肌 #瘦身 #健身教練 #運動營養師 #賀爾蒙 #pelieving #momfit #fitmomof2 #gymmom #momswholift #fitmomgoals #fitnesstrainer #stayauthentic #weighttrainingforwomen #mommyblogger #健身媽咪 #losefat #gainmuscle #weighttraining #fitnessnutritionspecialist

為什麼要重訓?

這張圖表是P在2016大量做有氧的體脂變化和2019只做重訓的體脂變化。

我想圖表已經很清楚說明,在重量訓練下,因為肌肉量上升,加速了新陳代謝,體脂肪會以穩定、持續性慢慢下降;反之大量有氧雖然每分鐘燃燒比重訓多的卡路里,但是因為沒有建構肌肉量,體脂肪、體重會因為多吃了什麼、多喝了水、過鹹過油的飲食而大幅的上下擺動。 「做有氧就不會瘦嗎? 」「當然會!」只是要問自己妳願意花多長的年日、每天多久的時間運動而達到妳的目標。

而且重訓還可以增加你的骨質密度、提升心肺功能、改善柔軟度、調整不良姿勢等等這些很多大家都沒有想過的好處。重訓不是為了只追求表面的體態而已,它帶給長遠的健康才是真正的重點。

但是不論是20幾歲的年輕人想要追求腹肌、翹臀、蜜大腿,還是70幾歲的長輩要避免「肌少症」,不論妳開始重訓的理由是什麼,都是P樂見的!

P在二胎產後瘦身的文章分享中不斷強調「重訓」的重要,也許可以在這個圖表裡再次證實。

為什麼要重訓?來看看這篇文章吧https://pelieving.com/?p=564

愛妳們每一位❤️ ———————————————————
按讚P的臉書粉絲頁:www.facebook.com/pelieving
更多運動影片在YouTube🔎pelieving
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#postnatal #fitmom #workout #weightlifting #training #產後瘦身 #健身 #健身房 #重訓 #減脂 #增肌 #瘦身 #健身教練 #運動營養師 #賀爾蒙 #pelieving #momfit #fitmomof2 #gymmom #momswholift #fitmomgoals #fitnesstrainer #stayauthentic #weighttrainingforwomen #mommyblogger #健身媽咪 #losefat #gainmuscle #weighttraining #fitnessnutritionspecialist

Montanna and I on our first trial of couples vlogging! we’re learning okay?! 😂🤷🏼‍♂️

Montanna and I on our first trial of couples vlogging! we’re learning okay?! 😂🤷🏼‍♂️

Bulking season is here, let me show you how to lean bulk the right way!!!!⁠
-⁣⠀⁠
Let me help you become that version of yourself that you always aspired to be. Your health, your physique, and your mindset will all be better than ever before. ⁣⠀⁠
⁣⠀⁠
Click the link in the bio to learn more:⁣⠀⁠
@drkwaz @drkwaz @drkwaz ⁣⠀⁠
or ⁣⠀⁠
DrKwaZ@gmail.com⁣⠀⁠
⁣⠀⁠
DrKwaZ .com⁣⠀⁠
.⁣⠀⁠
-⁠ #eatbig #regret #drkwaz #consistencyiskey #muscle #musclebuilding #gainmuscle #musclegains #musclemania #musclecoach #strengthtraining #strengthandconditioning #strengthening #gainmuscle #gains💪 #fitnesslife #healthy #healthyfood #healthylifestyle #healthyeating #weightloss #fatloss #breakfast #heretohelp⁠

Bulking season is here, let me show you how to lean bulk the right way!!!!⁠
-⁣⠀⁠
Let me help you become that version of yourself that you always aspired to be. Your health, your physique, and your mindset will all be better than ever before. ⁣⠀⁠
⁣⠀⁠
Click the link in the bio to learn more:⁣⠀⁠
@drkwaz @drkwaz @drkwaz ⁣⠀⁠
or ⁣⠀⁠
DrKwaZ@gmail.com ⁣⠀⁠
⁣⠀⁠
DrKwaZ .com⁣⠀⁠
.⁣⠀⁠
-⁠ #eatbig #regret #drkwaz #consistencyiskey #muscle #musclebuilding #gainmuscle #musclegains #musclemania #musclecoach #strengthtraining #strengthandconditioning #strengthening #gainmuscle #gains 💪 #fitnesslife #healthy #healthyfood #healthylifestyle #healthyeating #weightloss #fatloss #breakfast #heretohelp

If it doesn’t challenge you, it doesn’t change you ✨
Pushing the limit everyday, even when we aren’t able to hit those numbers on the first try. Keep pushing until you get them and more 💪🏼🙌🏼

If it doesn’t challenge you, it doesn’t change you ✨
Pushing the limit everyday, even when we aren’t able to hit those numbers on the first try. Keep pushing until you get them and more 💪🏼🙌🏼

#TRAINERTUESDAY
🤗WATCH how to do push ups properly on trainer Rob’s IGTV @robertpdtraining
✅Stop by the front desk and start to work on your fitness program to achieve your goals 🎯 
#fitnessgoals #personaltraining #fitnessprogram #weightloss #gainmuscle #pushup #trainertips

#TRAINERTUESDAY
🤗WATCH how to do push ups properly on trainer Rob’s IGTV @robertpdtraining
✅Stop by the front desk and start to work on your fitness program to achieve your goals 🎯
#fitnessgoals #personaltraining #fitnessprogram #weightloss #gainmuscle #pushup #trainertips

#TRAINERTUESDAY
🤗MEET trainer Shevonne @fitnessbyshevonneleanne and start to work on your fitness program to achieve your goals 🎯 
#fitnessgoals #personaltraining #fitnessprogram #weightloss #gainmuscle

#TRAINERTUESDAY
🤗MEET trainer Shevonne @fitnessbyshevonneleanne and start to work on your fitness program to achieve your goals 🎯
#fitnessgoals #personaltraining #fitnessprogram #weightloss #gainmuscle

#TRAINERTUESDAY
🤗MEET our Fitness Manager: Sean and start to work on your fitness program to achieve your goals 🎯 
#fitnessgoals #personaltraining #fitnessprogram #weightloss #gainmuscle

#TRAINERTUESDAY
🤗MEET our Fitness Manager: Sean and start to work on your fitness program to achieve your goals 🎯
#fitnessgoals #personaltraining #fitnessprogram #weightloss #gainmuscle

IF YOU WANT TO LOSE FAT AND GAIN MUSCLE FOLLOW @tomthetrainerfitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
8 WEEKS RESULTS! by @tomthetrainerfitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Want to know the secret to this 8-week Transformation? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
My Client who prefers to remain anonymous has been doing amazing during her first 8 weeks of my Online Coaching Case Study! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
- ⠀⠀⠀⠀⠀⠀⠀⠀⠀
These results were achieved through dedication to the program and a willingness to be patient and coachable! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
The nutrition methods for success include eating 4-5 scheduled meals per day, without over restricting Carbs, Fats or Proteins and selecting the highest digestible food sources. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Training focused  on Compound Movements, spending 4 hours per week in the gym with the use of different Rep Ranges, Progressive Overload, Tempo changes and Linear Periodization!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Most important method for success? CONSISTENCY!!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
- ⠀⠀⠀⠀⠀⠀⠀⠀⠀
The scale can be deceptive, and shouldn't be the only tool for measuring progress! It's hard to believe that these amazing results are only 4lbs apart, and the first week accounted for 3lbs of that! MUSCLE weighs so much more than FAT! So you can't just look at the scale!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
I am extremely proud of her results and hard work! I can't wait to share her continued success over the upcoming months! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
- ⠀⠀⠀⠀⠀⠀⠀⠀⠀
KEP UP THE GREAT WORK MS. ANONYMOUS! (you know who you are)⠀⠀⠀⠀⠀⠀⠀⠀⠀
- ⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW @tomthetrainerfitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
- #squat #benchpress #deadlift #bodybuilding #getfit #leanmuscles #gainmuscle #gainmuscles #compoundlifts #squatting #skwats #gymlife #gymlifestyles #benchpressing #deadliftday #personaltraining #gymfam #gymlife #gymlifestyles #clientprogress #clientresults #successes #successmotivation #trainerslife #proudtrainer #trainerlife #gymtips #gymtrainer #trainertips

IF YOU WANT TO LOSE FAT AND GAIN MUSCLE FOLLOW @tomthetrainerfitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
8 WEEKS RESULTS! by @tomthetrainerfitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Want to know the secret to this 8-week Transformation? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
My Client who prefers to remain anonymous has been doing amazing during her first 8 weeks of my Online Coaching Case Study! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
- ⠀⠀⠀⠀⠀⠀⠀⠀⠀
These results were achieved through dedication to the program and a willingness to be patient and coachable! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
The nutrition methods for success include eating 4-5 scheduled meals per day, without over restricting Carbs, Fats or Proteins and selecting the highest digestible food sources. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Training focused on Compound Movements, spending 4 hours per week in the gym with the use of different Rep Ranges, Progressive Overload, Tempo changes and Linear Periodization!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Most important method for success? CONSISTENCY!!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
- ⠀⠀⠀⠀⠀⠀⠀⠀⠀
The scale can be deceptive, and shouldn't be the only tool for measuring progress! It's hard to believe that these amazing results are only 4lbs apart, and the first week accounted for 3lbs of that! MUSCLE weighs so much more than FAT! So you can't just look at the scale!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
I am extremely proud of her results and hard work! I can't wait to share her continued success over the upcoming months! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
- ⠀⠀⠀⠀⠀⠀⠀⠀⠀
KEP UP THE GREAT WORK MS. ANONYMOUS! (you know who you are)⠀⠀⠀⠀⠀⠀⠀⠀⠀
- ⠀⠀⠀⠀⠀⠀⠀⠀⠀
FOLLOW @tomthetrainerfitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
- #squat #benchpress #deadlift #bodybuilding #getfit #leanmuscles #gainmuscle #gainmuscles #compoundlifts #squatting #skwats #gymlife #gymlifestyles #benchpressing #deadliftday #personaltraining #gymfam #gymlife #gymlifestyles #clientprogress #clientresults #successes #successmotivation #trainerslife #proudtrainer #trainerlife #gymtips #gymtrainer #trainertips

🕓When is the best time to workout? 🕓
.
Follow @roballenfitness for more fitness/nutrition info 😊
.
Comment when YOU like to workout
.
Most people are super busy and just getting a workout in is an accomplishment on its own. Family, kids, school, social life etc can pull you all over the place. Your best bet is to book in a time and try your best to stick to it. You and everyone around you will get to know this as your “gym time” even if it’s tough at first, your body will adapt 😊
.
Early in the morning is popular because you probably haven’t gotten sidetracked by anything or gotten stuck on a call or in a meeting. It’s tough though because we’re so lethargic in the morning. (Once you’re there it’s not so bad) 😊
.
At lunch is a good option if you’ve got responsibilities in the morning and evening (ie kids). You’ve got to have some flexibility to take a long lunch though and have to schedule it assertively
.
Evening is nice because you might have more time, be in a better mood and the gym is a bit more social then. On the other hand, you might get stuck late at work or just be drained from your long day
.
Everyone is different and you’ve got to choose what’s best for you - AND STICK TO IT!!! Don’t go 2 days and give up and try another time. Give it a chance. Sure, there are minor hormonal differences throughout the day that can affect your performance but unless you’re a professional athlete, these will not be significant. Your body will burn just as many calories at night as in the morning 😉
.
Let me know if you have any questions 😊
.
.
.
#workout #workouttime #fitness #fatloss #exercisetime #losefat #riseandshine #riseandgrind #montrealfitness #gymschedule #onlinecoach #workoutadvice #funworkout #wod #calorieburn #protip #personaltrainer #weightloss #workoutroutine #trainingtime #trainingadvice #strengthtraining #gainmuscle #gymtime

🕓When is the best time to workout? 🕓
.
Follow @roballenfitness for more fitness/nutrition info 😊
.
Comment when YOU like to workout
.
Most people are super busy and just getting a workout in is an accomplishment on its own. Family, kids, school, social life etc can pull you all over the place. Your best bet is to book in a time and try your best to stick to it. You and everyone around you will get to know this as your “gym time” even if it’s tough at first, your body will adapt 😊
.
Early in the morning is popular because you probably haven’t gotten sidetracked by anything or gotten stuck on a call or in a meeting. It’s tough though because we’re so lethargic in the morning. (Once you’re there it’s not so bad) 😊
.
At lunch is a good option if you’ve got responsibilities in the morning and evening (ie kids). You’ve got to have some flexibility to take a long lunch though and have to schedule it assertively
.
Evening is nice because you might have more time, be in a better mood and the gym is a bit more social then. On the other hand, you might get stuck late at work or just be drained from your long day
.
Everyone is different and you’ve got to choose what’s best for you - AND STICK TO IT!!! Don’t go 2 days and give up and try another time. Give it a chance. Sure, there are minor hormonal differences throughout the day that can affect your performance but unless you’re a professional athlete, these will not be significant. Your body will burn just as many calories at night as in the morning 😉
.
Let me know if you have any questions 😊
.
.
.
#workout #workouttime #fitness #fatloss #exercisetime #losefat #riseandshine #riseandgrind #montrealfitness #gymschedule #onlinecoach #workoutadvice #funworkout #wod #calorieburn #protip #personaltrainer #weightloss #workoutroutine #trainingtime #trainingadvice #strengthtraining #gainmuscle #gymtime

Push yourself to your limit. That’s how you truly grow.💪
.
.
#workout #works #workmotivation #workoutroutine #workismypassion #gainmuscle #proteinshake #hardwork

Push yourself to your limit. That’s how you truly grow.💪
.
.
#workout #works #workmotivation #workoutroutine #workismypassion #gainmuscle #proteinshake #hardwork

🕓When is the best time to workout? 🕓
.
Follow @roballenfitness for more fitness/nutrition info 😊
.
Comment when YOU like to workout
.
Most people are super busy and just getting a workout in is an accomplishment on its own. Family, kids, school, social life etc can pull you all over the place. Your best bet is to book in a time and try your best to stick to it. You and everyone around you will get to know this as your “gym time” even if it’s tough at first, your body will adapt 😊
.
Early in the morning is popular because you probably haven’t gotten sidetracked by anything or gotten stuck on a call or in a meeting. It’s tough though because we’re so lethargic in the morning. (Once you’re there it’s not so bad) 😊
.
At lunch is a good option if you’ve got responsibilities in the morning and evening (ie kids). You’ve got to have some flexibility to take a long lunch though and have to schedule it assertively
.
Evening is nice because you might have more time, be in a better mood and the gym is a bit more social then. On the other hand, you might get stuck late at work or just be drained from your long day
.
Everyone is different and you’ve got to choose what’s best for you - AND STICK TO IT!!! Don’t go 2 days and give up and try another time. Give it a chance. Sure, there are minor hormonal differences throughout the day that can affect your performance but unless you’re a professional athlete, these will not be significant. Your body will burn just as many calories at night as in the morning 😉
.
Let me know if you have any questions 😊
.
.
.
#workout #workouttime #fitness #fatloss #exercisetime #losefat #riseandshine #riseandgrind #montrealfitness #gymschedule #onlinecoach #workoutadvice #funworkout #wod #calorieburn #protip #personaltrainer #weightloss #workoutroutine #trainingtime #trainingadvice #strengthtraining #gainmuscle #gymtime

🕓When is the best time to workout? 🕓
.
Follow @roballenfitness for more fitness/nutrition info 😊
.
Comment when YOU like to workout
.
Most people are super busy and just getting a workout in is an accomplishment on its own. Family, kids, school, social life etc can pull you all over the place. Your best bet is to book in a time and try your best to stick to it. You and everyone around you will get to know this as your “gym time” even if it’s tough at first, your body will adapt 😊
.
Early in the morning is popular because you probably haven’t gotten sidetracked by anything or gotten stuck on a call or in a meeting. It’s tough though because we’re so lethargic in the morning. (Once you’re there it’s not so bad) 😊
.
At lunch is a good option if you’ve got responsibilities in the morning and evening (ie kids). You’ve got to have some flexibility to take a long lunch though and have to schedule it assertively
.
Evening is nice because you might have more time, be in a better mood and the gym is a bit more social then. On the other hand, you might get stuck late at work or just be drained from your long day
.
Everyone is different and you’ve got to choose what’s best for you - AND STICK TO IT!!! Don’t go 2 days and give up and try another time. Give it a chance. Sure, there are minor hormonal differences throughout the day that can affect your performance but unless you’re a professional athlete, these will not be significant. Your body will burn just as many calories at night as in the morning 😉
.
Let me know if you have any questions 😊
.
.
.
#workout #workouttime #fitness #fatloss #exercisetime #losefat #riseandshine #riseandgrind #montrealfitness #gymschedule #onlinecoach #workoutadvice #funworkout #wod #calorieburn #protip #personaltrainer #weightloss #workoutroutine #trainingtime #trainingadvice #strengthtraining #gainmuscle #gymtime