#gainmuscle

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Top Posts

Are you gaining muscle? 💪🏻
-
Follow @physiqueandstrength 👈🏻
-
Comment down below which category you fall into! 👇🏻
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Muscle gain is a simple process; if you apply progressive overload on key lifts in the gym, eat in a slight caloric surplus and consume adequate protein, you will gain muscle. ✅
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If you’re not gaining strength you’re either not eating enough food or not trying to apply progressive overload so whichever one of the two you’re not doing you need to start implementing that. 👌🏻
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If you are gaining strength then great, you’re slowly gaining muscle, you just need to be more patient to see the visual difference if you can’t as of yet. 🙌🏻
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#gainingmuscle #musclegain #musclegains #progressivemetal #caloriesincaloriesout #gainstrength

Are you gaining muscle? 💪🏻
-
Follow @physiqueandstrength 👈🏻
-
Comment down below which category you fall into! 👇🏻
-
Muscle gain is a simple process; if you apply progressive overload on key lifts in the gym, eat in a slight caloric surplus and consume adequate protein, you will gain muscle. ✅
-
If you’re not gaining strength you’re either not eating enough food or not trying to apply progressive overload so whichever one of the two you’re not doing you need to start implementing that. 👌🏻
-
If you are gaining strength then great, you’re slowly gaining muscle, you just need to be more patient to see the visual difference if you can’t as of yet. 🙌🏻
-
#gainingmuscle #musclegain #musclegains #progressivemetal #caloriesincaloriesout #gainstrength

Are you taking all the essential equipment to maximise your gym sessions? 🤔
-
Follow @physiqueandstrength
-
Comment down below how many of these you take to the gym!👇🏻
-
Tag your gym partner!👇🏻
-
Wrist wraps and 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 keeping tight and stable in heavy lifts such as deadlifts and squats. 🏋️‍♀️
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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. ❗️
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#gymbag #gymessentials #gymequipment  #powerliftinggear #fitnessequipment #whatsinmybag

Are you taking all the essential equipment to maximise your gym sessions? 🤔
-
Follow @physiqueandstrength
-
Comment down below how many of these you take to the gym!👇🏻
-
Tag your gym partner!👇🏻
-
Wrist wraps and 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 keeping tight and stable in heavy lifts such as deadlifts and squats. 🏋️‍♀️
-
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. ❗️
-
#gymbag #gymessentials #gymequipment #powerliftinggear #fitnessequipment #whatsinmybag

🥊Finally got back into the gym today to lift and take my kickboxing class!
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Haven’t lifted in a little over a week which was hard for me... but probably a nice break for my body haha😄
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🏠It’s good to be home!!
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Also it looks like there are little squares indented in my back and I love it ahaha😂
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🥊Finally got back into the gym today to lift and take my kickboxing class!
-
Haven’t lifted in a little over a week which was hard for me... but probably a nice break for my body haha😄
-
🏠It’s good to be home!!
-
Also it looks like there are little squares indented in my back and I love it ahaha😂
-

BUILD MUSCLE w/ A 9-5 JOB 💪
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Comment down below how you make time for the gym with a 9-5 job and make sure to tag your work colleagues!👇🏻
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I understand how difficult it can be getting to the gym when you're working a 9-5 job, but I'm here to say it's possible.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you can't make it to the gym in the pm you can always go early in the morning before work.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Look, I'm not saying it's easy, but at the end of the day, we all have to make sacrifices to achieve our goals.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Prioritising sleep will become more important when you follow this schedule. Sleep deprivation is associated with a decrease in leptin levels, which leads to increases in hunger. It also causes increases in ghrelin levels, which has the same effect. This can make it much harder to adhere to your diet. Poor sleep quality & quantity causes increased cortisol levels, which add to general physical and mental fatigue. Again, this can really be detrimental to long-term adherence. So make sure you're getting at least 7-9hrs of quality uninterrupted sleep every night.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you know somebody who makes the excuse of not being able to go to the gym, because of work, tag them below.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Follow @footyteacher 👈🏻
👉🏻 Credit @hockfitness 👈🏻
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#mealplans #nutritionplan #mealplanner #9to5life #healthymealplan

BUILD MUSCLE w/ A 9-5 JOB 💪
-
Comment down below how you make time for the gym with a 9-5 job and make sure to tag your work colleagues!👇🏻
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
I understand how difficult it can be getting to the gym when you're working a 9-5 job, but I'm here to say it's possible.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you can't make it to the gym in the pm you can always go early in the morning before work.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Look, I'm not saying it's easy, but at the end of the day, we all have to make sacrifices to achieve our goals.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Prioritising sleep will become more important when you follow this schedule. Sleep deprivation is associated with a decrease in leptin levels, which leads to increases in hunger. It also causes increases in ghrelin levels, which has the same effect. This can make it much harder to adhere to your diet. Poor sleep quality & quantity causes increased cortisol levels, which add to general physical and mental fatigue. Again, this can really be detrimental to long-term adherence. So make sure you're getting at least 7-9hrs of quality uninterrupted sleep every night.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you know somebody who makes the excuse of not being able to go to the gym, because of work, tag them below.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏻 Follow @physiqueandstrength 👈🏻
👉🏻 Follow @footyteacher 👈🏻
👉🏻 Credit @hockfitness 👈🏻
-
#mealplans #nutritionplan #mealplanner #9to5life #healthymealplan

Lightweight baby💪💪⁠⠀Follow @global_strength for more 💯
.⁠⠀
What is your squat Pr? Comment below 👇⁠⠀
.⁠⠀
.⁠⠀
👉 Follow @global_strength 🔥⁠⠀
👉 Follow @global_strength 🔥⁠⠀
👉 Follow @global_strength 🔥⁠⠀
.⁠⠀
Via ⁠⠀
.⁠⠀
#justlift #contestprep #pumpingiron #bodybuildingnation #bodybuildinglifestyle #bodybuildingfood #deadlifting #powerliftingmotivation #hypertrophy #gainmuscle #delts #armday #lats #buildyourbody #backdayworkout #gymshark #cuttingseason #npcphysique #biceps #oldschoolbodybuilding #the

Lightweight baby💪💪⁠⠀Follow @global_strength for more 💯
.⁠⠀
What is your squat Pr? Comment below 👇⁠⠀
.⁠⠀
.⁠⠀
👉 Follow @global_strength 🔥⁠⠀
👉 Follow @global_strength 🔥⁠⠀
👉 Follow @global_strength 🔥⁠⠀
.⁠⠀
Via ⁠⠀
.⁠⠀
#justlift #contestprep #pumpingiron #bodybuildingnation #bodybuildinglifestyle #bodybuildingfood #deadlifting #powerliftingmotivation #hypertrophy #gainmuscle #delts #armday #lats #buildyourbody #backdayworkout #gymshark #cuttingseason #npcphysique #biceps #oldschoolbodybuilding #the

BCAAs by @apfau
@fitness_lovers_point 
If you enjoy my content, make sure to follow me, @apfau  for daily fitness content 😁.
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Branched chain amino acids (BCAAs) are essential amino acids that our bodies do not synthesize on their own. They include: valine, isoleucine, and leucine. BCAAs are important for building muscle. BCAAs have also been found to help with soreness and repairing muscles after training. Additionally, BCAAs can lower fatigue and improve aerobic exercise too.
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So, it sounds like BCAAs are a magic powder right? Well, there is no question that BCAAs are necessary. The question is whether supplementing with BCAAs is necessary. Studies have shown that as long as you’re consuming enough daily total protein, BCAAs do not provide an additional benefit since you’re already getting them through other sources.
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I think the reality of supplementing with BCAAs falls somewhere between a “magic powder” and “no benefit at all.” I do think BCAAs have their role in certain situations. If you train fasted, they may help. If you’re in a caloric deficit, they can be useful. If you enjoy drinking a tasty, refreshing, low calorie drink during your workouts, they make a great choice. I do sip on BCAAs during my workouts because I train fasted or don’t eat much before I train, I do cardio afterwards, and there is a large gap of time before I end up eating again. Having BCAAs is reassuring for me at the very least. However, they are far from a necessity and if you have a limited supplement budget, I would not spend money on them. Swipe left for a graphic from @jameskewfitness that makes me laugh every time 😂.
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If you’re interested in working with me 1 on 1 for a custom plan tailored to your goals, send me an email for more information on online coaching.
-
#allfitnesslovrs #bcaas #bcaa #supplements #proteinpowder #supplementsthatwork #buildmuscle #musclegain #protein #proteinshakes #musclerecovery #musclegrowth #aminoacids #gainmuscle #leangains #gym

BCAAs by @apfau
@fitness_lovers_point
If you enjoy my content, make sure to follow me, @apfau for daily fitness content 😁.
-
Branched chain amino acids (BCAAs) are essential amino acids that our bodies do not synthesize on their own. They include: valine, isoleucine, and leucine. BCAAs are important for building muscle. BCAAs have also been found to help with soreness and repairing muscles after training. Additionally, BCAAs can lower fatigue and improve aerobic exercise too.
-
So, it sounds like BCAAs are a magic powder right? Well, there is no question that BCAAs are necessary. The question is whether supplementing with BCAAs is necessary. Studies have shown that as long as you’re consuming enough daily total protein, BCAAs do not provide an additional benefit since you’re already getting them through other sources.
-
I think the reality of supplementing with BCAAs falls somewhere between a “magic powder” and “no benefit at all.” I do think BCAAs have their role in certain situations. If you train fasted, they may help. If you’re in a caloric deficit, they can be useful. If you enjoy drinking a tasty, refreshing, low calorie drink during your workouts, they make a great choice. I do sip on BCAAs during my workouts because I train fasted or don’t eat much before I train, I do cardio afterwards, and there is a large gap of time before I end up eating again. Having BCAAs is reassuring for me at the very least. However, they are far from a necessity and if you have a limited supplement budget, I would not spend money on them. Swipe left for a graphic from @jameskewfitness that makes me laugh every time 😂.
-

If you’re interested in working with me 1 on 1 for a custom plan tailored to your goals, send me an email for more information on online coaching.
-
#allfitnesslovrs #bcaas #bcaa #supplements #proteinpowder #supplementsthatwork #buildmuscle #musclegain #protein #proteinshakes #musclerecovery #musclegrowth #aminoacids #gainmuscle #leangains #gym

Are you struggling to build your arms? 💪🏻
-
Follow @physiqueandstrength
-
Comment down below your favourite arm exercise!👇🏻
-
Building big, sculpted arms as a natural mainly comes down to two things:
-
Firstly, you need to get brutally strong on your presses and pulls. This is really what’s going to drive around 80% of your arm growth and give you that size and density. This can be done by doing bench press, overhead press, weighted chins, etc multiple times a week, aiming for progressive overload. 👊🏻
-
Secondly, the other 20% of growth is driven by a lot of high volume accessory movements, such as bicep curls and overhead extensions. The reality is, however, you can only get so strong on these isolation movements; they’re not going to be the main driver of muscle growth but they are still great movements that will really give your arms a fuller appearance. 👀
-
Over time, you should aim to build up to bench pressing 1.5xBW for reps to really build the size and strength of your triceps, and performing weighted chins with 0.5xBW added for reps to build your biceps. Complement this with progressive overload on high volume accessory movements and you will achieve full developed arms. 📈
-
Patience is key. 🙏🏻
-
#bigbiceps #bigtriceps #armgains #bigarms

Are you struggling to build your arms? 💪🏻
-
Follow @physiqueandstrength
-
Comment down below your favourite arm exercise!👇🏻
-
Building big, sculpted arms as a natural mainly comes down to two things:
-
Firstly, you need to get brutally strong on your presses and pulls. This is really what’s going to drive around 80% of your arm growth and give you that size and density. This can be done by doing bench press, overhead press, weighted chins, etc multiple times a week, aiming for progressive overload. 👊🏻
-
Secondly, the other 20% of growth is driven by a lot of high volume accessory movements, such as bicep curls and overhead extensions. The reality is, however, you can only get so strong on these isolation movements; they’re not going to be the main driver of muscle growth but they are still great movements that will really give your arms a fuller appearance. 👀
-
Over time, you should aim to build up to bench pressing 1.5xBW for reps to really build the size and strength of your triceps, and performing weighted chins with 0.5xBW added for reps to build your biceps. Complement this with progressive overload on high volume accessory movements and you will achieve full developed arms. 📈
-
Patience is key. 🙏🏻
-
#bigbiceps #bigtriceps #armgains #bigarms

Lightweight baby💪💪⁠⠀👉 Follow @celestial.gains for more 💯⁠
.⁠⠀⁠
What is your squat Pr? Comment below 👇⁠⠀⁠
.⁠⠀⁠
.⁠⠀⁠
👉 Follow @celestial.gains 🔥⁠
👉 Follow @celestial.gains 🔥⁠
👉 Follow @celestial.gains 🔥⁠⠀⁠
.⁠⠀⁠
Via ⁠⠀⁠
.⁠⠀⁠
#justlift #contestprep #pumpingiron #bodybuildingnation #bodybuildinglifestyle #bodybuildingfood #deadlifting #powerliftingmotivation #hypertrophy #gainmuscle #delts #armday #lats #buildyourbody #backdayworkout #gymshark #cuttingseason #npcphysique #biceps #oldschoolbodybuilding #the ( via @global_strength )

Lightweight baby💪💪⁠⠀👉 Follow @celestial.gains for more 💯⁠
.⁠⠀⁠
What is your squat Pr? Comment below 👇⁠⠀⁠
.⁠⠀⁠
.⁠⠀⁠
👉 Follow @celestial.gains 🔥⁠
👉 Follow @celestial.gains 🔥⁠
👉 Follow @celestial.gains 🔥⁠⠀⁠
.⁠⠀⁠
Via ⁠⠀⁠
.⁠⠀⁠
#justlift #contestprep #pumpingiron #bodybuildingnation #bodybuildinglifestyle #bodybuildingfood #deadlifting #powerliftingmotivation #hypertrophy #gainmuscle #delts #armday #lats #buildyourbody #backdayworkout #gymshark #cuttingseason #npcphysique #biceps #oldschoolbodybuilding #the ( via @global_strength )

Do you know how much water you should be drinking? 💦
-
Follow @physiqueandstrength
-
Comment down below where you lie on this chart! 🎯
-
Tag your friends!👇🏻
-⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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 then you'd benefit from drinking more. ❗️
-
#stayhydrated #hydrationiskey #waterbenefits #drinkyourwater #drinkwater #infusedwater

Do you know how much water you should be drinking? 💦
-
Follow @physiqueandstrength
-
Comment down below where you lie on this chart! 🎯
-
Tag your friends!👇🏻
-⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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 then you'd benefit from drinking more. ❗️
-
#stayhydrated #hydrationiskey #waterbenefits #drinkyourwater #drinkwater #infusedwater

Most Recent

Најдобро време да почнеш не е "после празниците"најдобро време е кога ќе одлучиш.
Празници и поводи за славење ќе има секогаш. Нека не бидат одлучувачки фактор за тоа како ти ќе изгледаш и кско ќе се чувствуваш! .
.
#loseweight #herbalife
#loseweightfast
#losefat #fatburn #gainmuscle
#consistency #confidence #diet #nutrition #lowcarb #fat #mealplan #keto

Најдобро време да почнеш не е "после празниците"најдобро време е кога ќе одлучиш.
Празници и поводи за славење ќе има секогаш. Нека не бидат одлучувачки фактор за тоа како ти ќе изгледаш и кско ќе се чувствуваш! .
.
#loseweight #herbalife
#loseweightfast
#losefat #fatburn #gainmuscle
#consistency #confidence #diet #nutrition #lowcarb #fat #mealplan #keto

#gains	32,801,080
2	#gainpost	24,108,727
3	#gaintrick	15,680,351
4	#gainz	11,438,023
5	#gaintrain	6,022,772
6	#gainparty	4,552,107
7	#gainfollowers	2,396,516
8	#gainlikes	849,183
9	#gainallday	837,302
10	#gainesville	774,946
11	#gaintricks	599,274
12	#gainposts	591,091
13	#gainwithxtiandela	584,477
14	#gainwithspikes	494,322
15	#gainwithjay	465,531
16	#gainwithus	431,974
17	#gainmuscle	345,919
18	#gainer	325,542
19	#gainwithty	310,875
20	#gainwithcarlz

#gains 32,801,080
2 #gainpost 24,108,727
3 #gaintrick 15,680,351
4 #gainz 11,438,023
5 #gaintrain 6,022,772
6 #gainparty 4,552,107
7 #gainfollowers 2,396,516
8 #gainlikes 849,183
9 #gainallday 837,302
10 #gainesville 774,946
11 #gaintricks 599,274
12 #gainposts 591,091
13 #gainwithxtiandela 584,477
14 #gainwithspikes 494,322
15 #gainwithjay 465,531
16 #gainwithus 431,974
17 #gainmuscle 345,919
18 #gainer 325,542
19 #gainwithty 310,875
20 #gainwithcarlz

REST DAYS by @jmaxfitness
.
Ever heard that days off are for the weak? Or that if you don't train everyday then you're leaving gains on the table?
.
Here's the thing, this is complete nonsense; in fact the opposite is true. People often think that training is anabolic, however this couldn't be further from the truth. Training is possibly the most catabolic thing you can do to your body. After all what is the goal of your training? It is to cause microtrauma to your muscle tissues right?! That's completely catabolic.
.
You know what is anabolic though? Rest and recovery. This is when your body delivers nutrients to help your muscle tissue rebuild itself bigger and stronger than before. If you don't give your muscles enough time to recover not only will your performance suffer but so are your muscle building potential!
.
So, don't be afraid to take your rest days. Aim to take 1-3 a week; your muscles will thank you.
.
If you know a friend who never takes a day off gym, send them here.
.
.
.
#workout #healthyeating #macros #fatloss #iifym#bodybuilding #leanmuscle #musclegain #fitnesstips#flexibledieting #liftheavy #caloriecounting #onlinecoach#officelife #corporate #musclebuilding #liftweights#gainmuscle #countingcalories #nutritiontips #buildmuscle#trainsmart #cpa #accountant #taxes #accounting#gotothegym #balancedmeals #trackingmacros#nutritionadvice

REST DAYS by @jmaxfitness
.
Ever heard that days off are for the weak? Or that if you don't train everyday then you're leaving gains on the table?
.
Here's the thing, this is complete nonsense; in fact the opposite is true. People often think that training is anabolic, however this couldn't be further from the truth. Training is possibly the most catabolic thing you can do to your body. After all what is the goal of your training? It is to cause microtrauma to your muscle tissues right?! That's completely catabolic.
.
You know what is anabolic though? Rest and recovery. This is when your body delivers nutrients to help your muscle tissue rebuild itself bigger and stronger than before. If you don't give your muscles enough time to recover not only will your performance suffer but so are your muscle building potential!
.
So, don't be afraid to take your rest days. Aim to take 1-3 a week; your muscles will thank you.
.
If you know a friend who never takes a day off gym, send them here.
.
.
.
#workout   #healthyeating   #macros   #fatloss   #iifym #bodybuilding   #leanmuscle   #musclegain   #fitnesstips #flexibledieting   #liftheavy   #caloriecounting   #onlinecoach #officelife   #corporate   #musclebuilding   #liftweights #gainmuscle   #countingcalories   #nutritiontips   #buildmuscle #trainsmart   #cpa   #accountant   #taxes   #accounting #gotothegym   #balancedmeals   #trackingmacros #nutritionadvice

Which one are you ? Up or Down ? 🥦
.
💪🏼Tag your gym buddy with whom you want to share the information with💪🏼

Which one are you ? Up or Down ? 🥦
.
💪🏼Tag your gym buddy with whom you want to share the information with💪🏼

An ideal way to make your efforts count while you are losing weight or getting into shape is by taking the right diet along with best exercise routine. 
Here is Akash one of our gym goers sharing his experience about TWU - Training With Utpal and what all the changes he has noticed after joining the training.

At FITNESS 24x7 we have a full fledged Gym, FITNESS 24x7 with dedicated diet kitchen, PROTEINBOX, at Medical Square Nagpur. 
Get in touch with us on 88509 16053 for enquiries on Personal Training.

#fitness24*7 #nagpur #gym #gainmuscle #gymmotivation #fitnessmotivation #instalike #fitnessgym #fitfood #nagpurfitness #fitness #getlean #gymtime #healthyfats #testimonial #proteinbox

An ideal way to make your efforts count while you are losing weight or getting into shape is by taking the right diet along with best exercise routine.
Here is Akash one of our gym goers sharing his experience about TWU - Training With Utpal and what all the changes he has noticed after joining the training.

At FITNESS 24x7 we have a full fledged Gym, FITNESS 24x7 with dedicated diet kitchen, PROTEINBOX, at Medical Square Nagpur.
Get in touch with us on 88509 16053 for enquiries on Personal Training.

#fitness24 *7 #nagpur #gym #gainmuscle #gymmotivation #fitnessmotivation #instalike #fitnessgym #fitfood #nagpurfitness #fitness #getlean #gymtime #healthyfats #testimonial #proteinbox

Plant based protein diet Day 11. My all time favorite Quinoa Fried Rice top up with Teriyaki Tofu served with cut red chilli and cucumber.  Having adequate protein is important, being  vegan, vegetarian or meat free is not about having vegetables only. Learn what are the selections of plant protein and carbs. #iamyourmakancoach

#getfitwithrandall #fitover40 #fitness #weightloss #fatloss  #healthy  #weightlossjourney #fitnesscoach #healthyliving #wellness #gainmuscle #nakkurus #personaltrainer #fitnesstrainer #jomkurus #buanglemak #fitnutsalliance #dietplan #diet #healthyweightloss
#tipssihat #tipskurus #personaltraining #jomsihat #hidupsihat #lifegoal #goal #expressyourself24

Plant based protein diet Day 11. My all time favorite Quinoa Fried Rice top up with Teriyaki Tofu served with cut red chilli and cucumber. Having adequate protein is important, being vegan, vegetarian or meat free is not about having vegetables only. Learn what are the selections of plant protein and carbs. #iamyourmakancoach

#getfitwithrandall #fitover40 #fitness #weightloss #fatloss #healthy #weightlossjourney #fitnesscoach #healthyliving #wellness #gainmuscle #nakkurus #personaltrainer #fitnesstrainer #jomkurus #buanglemak #fitnutsalliance #dietplan #diet #healthyweightloss
#tipssihat #tipskurus #personaltraining #jomsihat #hidupsihat #lifegoal #goal #expressyourself24

2 exercise of our legs day:
Hack Squat: 10reps Heavy x 10reps slow motion drop set
Pendulum squat: close stance 10r x sumo 10r

We laugh, we train hard , we get results. 
We are Team Hunter!

#TeamHunter #weightlifting #weightraining #gymmotivation#nevergiveup #personaltrainer #onlinecoach #fitness #fitnessadvice #fatloss #weightlose #loseweightfast weight fast #muscle #gainmuscle #bulking #cutting #online training #online coach # #freelancetrainer

2 exercise of our legs day:
Hack Squat: 10reps Heavy x 10reps slow motion drop set
Pendulum squat: close stance 10r x sumo 10r

We laugh, we train hard , we get results.
We are Team Hunter!

#TeamHunter #weightlifting #weightraining #gymmotivation #nevergiveup #personaltrainer #onlinecoach #fitness #fitnessadvice #fatloss #weightlose #loseweightfast weight fast #muscle #gainmuscle #bulking #cutting #online training #online coach # #freelancetrainer

2 exercise of our legs day:
Hack Squat: 10reps Heavy x 10reps slow motion drop set
Pendulum squat: close stance 10r x sumo 10r

We laugh, we train hard , we get results. 
We are Team Hunter!

#TeamHunter #weightlifting #weightraining #gymmotivation#nevergiveup #personaltrainer #onlinecoach #fitness #fitnessadvice #fatloss #weightlose #loseweightfast weight fast #muscle #gainmuscle #bulking #cutting #online training #online coach # #freelancetrainer

2 exercise of our legs day:
Hack Squat: 10reps Heavy x 10reps slow motion drop set
Pendulum squat: close stance 10r x sumo 10r

We laugh, we train hard , we get results.
We are Team Hunter!

#TeamHunter #weightlifting #weightraining #gymmotivation #nevergiveup #personaltrainer #onlinecoach #fitness #fitnessadvice #fatloss #weightlose #loseweightfast weight fast #muscle #gainmuscle #bulking #cutting #online training #online coach # #freelancetrainer

MUSCLE GROWTH HABITS
⠀⠀⠀⠀⠀⠀⠀⠀⠀
There are many misconceptions when it comes to building muscle.  Most of us have been conditioned to believe that we need to kill ourselves with heavy weights all the time, and live in the gym.  There are better ways to do it.  Here are several habits you’ll want to incorporate into your life:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
1.) Lift at least 3 times a week.  Focus mostly on compound movements, making sure each major body part is targeted at least 2-3x a week.  Work with heavy, medium, and light weights with different rep ranges.  Your aim is not to kill yourself each workout session, but to have steady progress over time.

Some workouts will be heavy and intense, and others will be light and easy.  It’s essential that you follow a workout program that has those elements built in.

2.) Be conscious of your protein consumption.  Develop a “protein lens” for which you view your food.  You want to consume at least .7g-1g per lb of bodyweight.  Ensure you have a high protein source with every meal you eat.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
3.) Eat enough calories.  What makes this easier is to not skip any meals, and to eat until you’re full each and every time.  I recommend tracking your calories to ensure you get enough everyday, otherwise you’re just shooting in the dark.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
4.) Get enough sleep.  Muscle grows in your sleep, not in the gym.  To ensure optimal recovery and growth, allow yourself to have 7-9 hours of quality sleep every night.  Develop a sleep routine to get to bed at a reasonable time each night.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
-
Credit by: @newtonkwong
______________________
#musclegain #workout #muscle #fitness#leanmuscle #fitnesstips #jacked #trainlikeabeast#musclefood #weightgain #leangains #proteins#buildingmuscle #musclebuilding #musclemass#musclegains #musclegrowth #gainmuscle#journeytofit #fittips #gymtips #weightmanagement#6packabs #getinshape #gains💪 #diets#fatlosscoach #fat

MUSCLE GROWTH HABITS
⠀⠀⠀⠀⠀⠀⠀⠀⠀
There are many misconceptions when it comes to building muscle. Most of us have been conditioned to believe that we need to kill ourselves with heavy weights all the time, and live in the gym. There are better ways to do it. Here are several habits you’ll want to incorporate into your life:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
1.) Lift at least 3 times a week. Focus mostly on compound movements, making sure each major body part is targeted at least 2-3x a week. Work with heavy, medium, and light weights with different rep ranges. Your aim is not to kill yourself each workout session, but to have steady progress over time.

Some workouts will be heavy and intense, and others will be light and easy. It’s essential that you follow a workout program that has those elements built in.

2.) Be conscious of your protein consumption. Develop a “protein lens” for which you view your food. You want to consume at least .7g-1g per lb of bodyweight. Ensure you have a high protein source with every meal you eat.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
3.) Eat enough calories. What makes this easier is to not skip any meals, and to eat until you’re full each and every time. I recommend tracking your calories to ensure you get enough everyday, otherwise you’re just shooting in the dark.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
4.) Get enough sleep. Muscle grows in your sleep, not in the gym. To ensure optimal recovery and growth, allow yourself to have 7-9 hours of quality sleep every night. Develop a sleep routine to get to bed at a reasonable time each night.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
-
Credit by: @newtonkwong
______________________
#musclegain   #workout   #muscle   #fitness #leanmuscle   #fitnesstips   #jacked   #trainlikeabeast #musclefood   #weightgain   #leangains   #proteins #buildingmuscle   #musclebuilding   #musclemass #musclegains   #musclegrowth   #gainmuscle #journeytofit   #fittips   #gymtips   #weightmanagement #6packabs   #getinshape   #gains 💪  #diets #fatlosscoach   #fat

Reposted from @jameskewfitness (@get_regrann) -  What the hell even are macros? And should I be tracking macros or calories?⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Macros is short for the term 'macronutrients'. ALL food is made up of 3 different macronutrients. These are Protein, Carbs, and Fat.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
So should you track macros or calories?⁣ Well if you're tracking macros, you're already calories by default.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here's why.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Protein contains 4 calories per gram. So if you eat 100 grams of protein a day, that's 400 calories (as 100 x 4 = 400).⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Carbohydrates also contain 4 calories per gram. So if you eat 250 grams a day, that's 1000 calories (as 250 x 4 = 1000).⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Fat contains 9 calories per gram. So if you eat 70 grams a day, that's 630 calories (70 x 9 = 630).⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Add that all together and 400+1000+630 = 2030 calories.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
But why would you want to track macros instead of calories?⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here's why:⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you track calories and make sure you're in a deficit, you WILL lose weight, regardless of what the macros are. So WEIGHT loss, does NOT depend on you getting your macros right.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
But the reason we track macros is that we care about the COMPOSITION of that weight loss.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
In other words, we want to make sure the stuff we lose is FAT tissue and we keep all our muscle mass.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is the key to making sure that at the end of your diet you look lean and athletic, rather than 'skinny-fat'.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
To work out your macros download my free fat loss guide - link in bio⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Want to work with me using a science-based approach to achieve your goals? Join the @transformation.academy today!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamsc

Reposted from @jameskewfitness (@get_regrann ) - What the hell even are macros? And should I be tracking macros or calories?⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Macros is short for the term 'macronutrients'. ALL food is made up of 3 different macronutrients. These are Protein, Carbs, and Fat.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
So should you track macros or calories?⁣ Well if you're tracking macros, you're already calories by default.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here's why.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Protein contains 4 calories per gram. So if you eat 100 grams of protein a day, that's 400 calories (as 100 x 4 = 400).⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Carbohydrates also contain 4 calories per gram. So if you eat 250 grams a day, that's 1000 calories (as 250 x 4 = 1000).⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Fat contains 9 calories per gram. So if you eat 70 grams a day, that's 630 calories (70 x 9 = 630).⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Add that all together and 400+1000+630 = 2030 calories.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
But why would you want to track macros instead of calories?⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here's why:⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you track calories and make sure you're in a deficit, you WILL lose weight, regardless of what the macros are. So WEIGHT loss, does NOT depend on you getting your macros right.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
But the reason we track macros is that we care about the COMPOSITION of that weight loss.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
In other words, we want to make sure the stuff we lose is FAT tissue and we keep all our muscle mass.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is the key to making sure that at the end of your diet you look lean and athletic, rather than 'skinny-fat'.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
To work out your macros download my free fat loss guide - link in bio⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Want to work with me using a science-based approach to achieve your goals? Join the @transformation.academy today!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamsc

No better lift to hit on a Thursday than legs! Let’s crush it! Daily workouts coming BACK! Lots in store. 💥
.
.
.
Music: FYS by @2thacrown

No better lift to hit on a Thursday than legs! Let’s crush it! Daily workouts coming BACK! Lots in store. 💥
.
.
.
Music: FYS by @2thacrown

While doing cardio can help your fat-loss goals, in a lot of ways weight training is more effective and will also give you a more toned body shape. While lifting weights can help you build muscle mass, that muscle mass will in turn help you lose fat mass.#weightlossjourney #weightloss #weightlosstransformation #gainmuscle #getfit #dumbbellworkout

While doing cardio can help your fat-loss goals, in a lot of ways weight training is more effective and will also give you a more toned body shape. While lifting weights can help you build muscle mass, that muscle mass will in turn help you lose fat mass. #weightlossjourney #weightloss #weightlosstransformation #gainmuscle #getfit #dumbbellworkout

While doing cardio can help your fat-loss goals, in a lot of ways weight training is more effective and will also give you a more toned body shape. While lifting weights can help you build muscle mass, that muscle mass will in turn help you lose fat mass.#weightlossjourney #weightloss #weightlosstransformation #gainmuscle #getfit #dumbbellworkout

While doing cardio can help your fat-loss goals, in a lot of ways weight training is more effective and will also give you a more toned body shape. While lifting weights can help you build muscle mass, that muscle mass will in turn help you lose fat mass. #weightlossjourney #weightloss #weightlosstransformation #gainmuscle #getfit #dumbbellworkout

🔥HOMEMADE MASS GAINER🔥
-
-
___________________
⚡Follow @bodybuilding.diet for more fitness & nutrition info!! 💪
___________________
Who says you need to buy an expensive mass gainer from the store? Make yours at home today without all the unhealthy additives!
___________________
Tag a friend that needs to see this!👇
__________________
If you love keeping up with trendy kitchen gadgets, follow @bodybuilding.diet
__________________
Be sure to turn on our post notifications to never miss a post! 📲
__________________
As always, let us know if you have any questions at all! 🤓
___________________
#caloriedeficit #caloriesurplus #bulking #bulkingseason #bulkup #muscle #cuttingseason #rippedabs #fitnessmodel #musclemodel #fitnessbody #chestday #highprotein #highproteindiet #proteinbar #fitnessboy #fitnessgurls #fatlosstips #arnoldclassic #recovery #fatloss #weightlossdiary #weightlossstory #weightlosssuccess #gainmuscle #musclemass #massgainer #proteinshake #getbig #nutritioncultured

🔥HOMEMADE MASS GAINER🔥
-
-
___________________
⚡Follow @bodybuilding.diet for more fitness & nutrition info!! 💪
___________________
Who says you need to buy an expensive mass gainer from the store? Make yours at home today without all the unhealthy additives!
___________________
Tag a friend that needs to see this!👇
__________________
If you love keeping up with trendy kitchen gadgets, follow @bodybuilding.diet
__________________
Be sure to turn on our post notifications to never miss a post! 📲
__________________
As always, let us know if you have any questions at all! 🤓
___________________
#caloriedeficit #caloriesurplus #bulking #bulkingseason #bulkup #muscle #cuttingseason #rippedabs #fitnessmodel #musclemodel #fitnessbody #chestday #highprotein #highproteindiet #proteinbar #fitnessboy #fitnessgurls #fatlosstips #arnoldclassic #recovery #fatloss #weightlossdiary #weightlossstory #weightlosssuccess #gainmuscle #musclemass #massgainer #proteinshake #getbig #nutritioncultured

What the hell even are macros? And should I be tracking macros or calories?⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Macros is short for the term 'macronutrients'. ALL food is made up of 3 different macronutrients. These are Protein, Carbs, and Fat.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
So should you track macros or calories?⁣ Well if you're tracking macros, you're already calories by default.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here's why.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Protein contains 4 calories per gram. So if you eat 100 grams of protein a day, that's 400 calories (as 100 x 4 = 400).⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Carbohydrates also contain 4 calories per gram. So if you eat 250 grams a day, that's 1000 calories (as 250 x 4 = 1000).⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Fat contains 9 calories per gram. So if you eat 70 grams a day, that's 630 calories (70 x 9 = 630).⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Add that all together and 400+1000+630 = 2030 calories.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
But why would you want to track macros instead of calories?⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here's why:⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you track calories and make sure you're in a deficit, you WILL lose weight, regardless of what the macros are. So WEIGHT loss, does NOT depend on you getting your macros right.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
But the reason we track macros is that we care about the COMPOSITION of that weight loss.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
In other words, we want to make sure the stuff we lose is FAT tissue and we keep all our muscle mass.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is the key to making sure that at the end of your diet you look lean and athletic, rather than 'skinny-fat'.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
To work out your macros download my free fat loss guide - link in bio⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Want to work with me using a science-based approach to achieve your goals? Join the @transformation.academy today!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

What the hell even are macros? And should I be tracking macros or calories?⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Macros is short for the term 'macronutrients'. ALL food is made up of 3 different macronutrients. These are Protein, Carbs, and Fat.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
So should you track macros or calories?⁣ Well if you're tracking macros, you're already calories by default.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here's why.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Protein contains 4 calories per gram. So if you eat 100 grams of protein a day, that's 400 calories (as 100 x 4 = 400).⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Carbohydrates also contain 4 calories per gram. So if you eat 250 grams a day, that's 1000 calories (as 250 x 4 = 1000).⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Fat contains 9 calories per gram. So if you eat 70 grams a day, that's 630 calories (70 x 9 = 630).⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Add that all together and 400+1000+630 = 2030 calories.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
But why would you want to track macros instead of calories?⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here's why:⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you track calories and make sure you're in a deficit, you WILL lose weight, regardless of what the macros are. So WEIGHT loss, does NOT depend on you getting your macros right.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
But the reason we track macros is that we care about the COMPOSITION of that weight loss.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
In other words, we want to make sure the stuff we lose is FAT tissue and we keep all our muscle mass.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is the key to making sure that at the end of your diet you look lean and athletic, rather than 'skinny-fat'.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
To work out your macros download my free fat loss guide - link in bio⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Want to work with me using a science-based approach to achieve your goals? Join the @transformation.academy today!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

HOW TO LEAN BULK by @skiman.factual.fitness
⠀⠀⠀⠀⠀⠀⠀⠀⠀
For the most part all these are pretty much self explanatory but for the captions sake, here's a few mistakes as to why you may not be "LEAN BULKING". I've included a few key points as to what you need to do in order to optimize a lean bulk and get those gains.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#leanbulk #leanbulking #leanmuscle #gainmuscle #musclemass #fullbodysplits #lifting #fittips #fitnesstips #workouttips #exercisetips #gettingbettereachday #strengthtraining #hypertrophytraining #smarttraining #compounds #compoundmovements #skimanfactualfitness

HOW TO LEAN BULK by @skiman.factual.fitness
⠀⠀⠀⠀⠀⠀⠀⠀⠀
For the most part all these are pretty much self explanatory but for the captions sake, here's a few mistakes as to why you may not be "LEAN BULKING". I've included a few key points as to what you need to do in order to optimize a lean bulk and get those gains.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#leanbulk #leanbulking #leanmuscle #gainmuscle #musclemass #fullbodysplits #lifting #fittips #fitnesstips #workouttips #exercisetips #gettingbettereachday #strengthtraining #hypertrophytraining #smarttraining #compounds #compoundmovements #skimanfactualfitness

Wherever you store fat, the answer to losing it is always the same - a sustainable calorie deficit.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
You need to eat fewer calories than you burn. It really is that simple.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Unfortunately, you can't target fat loss at any particular area of your body.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Sit-ups aren't going to remove your belly fat.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tricep exercises aren't going to remove your bingo wings.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
However what weight training WILL do is ensure that once you've lost the fat, you have some muscle underneath to make you look lean and athletic.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
--⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
#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

Wherever you store fat, the answer to losing it is always the same - a sustainable calorie deficit.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
You need to eat fewer calories than you burn. It really is that simple.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Unfortunately, you can't target fat loss at any particular area of your body.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Sit-ups aren't going to remove your belly fat.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tricep exercises aren't going to remove your bingo wings.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
However what weight training WILL do is ensure that once you've lost the fat, you have some muscle underneath to make you look lean and athletic.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
--⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
#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

When it comes to training legs,  people often make their quads a priority - probably because that is the part of the leg that gets shown off the most. This means that the hamstrings, glutes and calves, are often only trained like they're an afterthought.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
It's important that when you train legs you try to hit everything. Don't just obliterate the quads. Spreading out your exercises for the WHOLE leg is the best approach for growth.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Credit to @kruckifitness for the great content!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Want to learn how to lose fat and get lean the right way? Download your FREE guide 'The 5 Fundamentals of Fat Loss' - link in bio⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Got a question? Comment below or DM me!⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

When it comes to training legs, people often make their quads a priority - probably because that is the part of the leg that gets shown off the most. This means that the hamstrings, glutes and calves, are often only trained like they're an afterthought.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
It's important that when you train legs you try to hit everything. Don't just obliterate the quads. Spreading out your exercises for the WHOLE leg is the best approach for growth.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Credit to @kruckifitness for the great content!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Want to learn how to lose fat and get lean the right way? Download your FREE guide 'The 5 Fundamentals of Fat Loss' - link in bio⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Got a question? Comment below or DM me!⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

Niezbyt ciężkie, ale też nie lekkie, zabawy z @32kg na koniec treningu. #bottomuppress i #militarypress x10... dobra, 9 😃 Późna godzina, głowa zmęczona, liczenia dużo 😜 A z resztą - czy to ma jakieś większe znaczenie? 🤪

#kettlebells #ohp #kettlebellmilitarypress #playingwithkettlebells #repsinreserve #rir #hypertrophy #masteringstrength #core #strongforearms #gripstrength #grip #chwyt #wyciskaniezolnierskie #overheadpress #bottomup #gainmuscle #trainweisely #trainsmart #centrumkettlebellkołobrzeg #kolobrzeg #kg

Niezbyt ciężkie, ale też nie lekkie, zabawy z @32kg na koniec treningu. #bottomuppress i #militarypress x10... dobra, 9 😃 Późna godzina, głowa zmęczona, liczenia dużo 😜 A z resztą - czy to ma jakieś większe znaczenie? 🤪

#kettlebells #ohp #kettlebellmilitarypress #playingwithkettlebells #repsinreserve #rir #hypertrophy #masteringstrength #core #strongforearms #gripstrength #grip #chwyt #wyciskaniezolnierskie #overheadpress #bottomup #gainmuscle #trainweisely #trainsmart #centrumkettlebellkołobrzeg #kolobrzeg #kg

SELF MOTIVATION IS THE ONLY KEY TO SUCCESS 💪💪!!!
Come and train yourself only at #sonagymspa located at #Sector70 MOHALI under certified trainers !!!
Morning Evening batches available 
For more information Call 9888891318 or logon to www.sonagymspa.in 
#gym #cardio #weighttraining #crossfit #weightloss #weightgain #buildthatmuscle #trainlikeabeast #looklikeabeauty #looseweight #gainmuscle #lookbeautiful #stayfit #fitindiamovement #girlpower #womensupportingwomen #mohali✌️ #mohali #mohalishoutouts #mohalifoodies #mohali3b2 #mohaligirls #chandigarh #chandigarhdiaries #fitmohali #girlsgym #girlswholift #girlsworkingout

SELF MOTIVATION IS THE ONLY KEY TO SUCCESS 💪💪!!!
Come and train yourself only at #sonagymspa located at #Sector70 MOHALI under certified trainers !!!
Morning Evening batches available
For more information Call 9888891318 or logon to www.sonagymspa.in
#gym #cardio #weighttraining #crossfit #weightloss #weightgain #buildthatmuscle #trainlikeabeast #looklikeabeauty #looseweight #gainmuscle #lookbeautiful #stayfit #fitindiamovement #girlpower #womensupportingwomen #mohali ✌️ #mohali #mohalishoutouts #mohalifoodies #mohali3b2 #mohaligirls #chandigarh #chandigarhdiaries #fitmohali #girlsgym #girlswholift #girlsworkingout

💪💯Food for gains!💪
🏋️FOLLOW OUR PAGE! 🏋️✌️
👌Tag you friends! 👌

💪💯Food for gains!💪
🏋️FOLLOW OUR PAGE! 🏋️✌️
👌Tag you friends! 👌

Its 12/12, last Identical month and date combo for 2019!! Lets plan ahead for 2020, so you are few steps ahead of people who wait for new years!! 😅 @optimumnutri_in  #TeamON #Proven

Its 12/12, last Identical month and date combo for 2019!! Lets plan ahead for 2020, so you are few steps ahead of people who wait for new years!! 😅 @optimumnutri_in #TeamON #Proven

5 Tips for Bigger Tricpes

1. Do reverse grip tricep push downs to hit the long head of the tricep. This is the largest head of the tricep which gives the big round look we all want (I.e. this exercise in the video)
-
2. Train each head of the tricep. Lateral head, long head and medial. (Bonus tip: force elbows to your sides on dips to target medial head) -
3. Train the lagging head first when you’re fresh and can lift heavier/harder.
-
4. Warm up elbows with cable push downs. Then hit free weights first, machines second, and finish with cables
-
5. Use elbow sleeves so you can lift heavier without damaging elbows. Also this is a great idea if you suffer from tennis elbow.

If you found this helpful, leave a “yes” down in the comments below!
#bodybuilding #triceps #tricepworkout #armday #muscle #gainmuscle #workouttips #buildmuscle #fitness #fitspo #fit #gymtips #gym #health #howtogainmuscle #bigarms #armworkout #bulkupfast #classicphysique #getshredded #ripped #classicbodybuilding

5 Tips for Bigger Tricpes

1. Do reverse grip tricep push downs to hit the long head of the tricep. This is the largest head of the tricep which gives the big round look we all want (I.e. this exercise in the video)
-
2. Train each head of the tricep. Lateral head, long head and medial. (Bonus tip: force elbows to your sides on dips to target medial head) -
3. Train the lagging head first when you’re fresh and can lift heavier/harder.
-
4. Warm up elbows with cable push downs. Then hit free weights first, machines second, and finish with cables
-
5. Use elbow sleeves so you can lift heavier without damaging elbows. Also this is a great idea if you suffer from tennis elbow.

If you found this helpful, leave a “yes” down in the comments below!
#bodybuilding #triceps #tricepworkout #armday #muscle #gainmuscle #workouttips #buildmuscle #fitness #fitspo #fit #gymtips #gym #health #howtogainmuscle #bigarms #armworkout #bulkupfast #classicphysique #getshredded #ripped #classicbodybuilding

Follows😍🔥
➡➡➡@healthygram_fact 📚🏋🌾
➡➡➡@healthygram_fact 📚🏋🌾
➡➡➡@healthygram_fact 📚🏋🌾 Why Getting Healthy is Hard by @maxlugavere
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I see a lot of weird stuff on the Internet. (Calorie zealots are gonna hate this post.) 🧐
.
Like the idea that one must incorporate junk foods to attain the elusive and abstract notion of "balance."
.
Of course, any food can fit within a diet that's mostly filled with healthy, minimally-processed foods. And it's good to treat yourself.
.
But this idea of balance is hard for most people.
.
Look around.
.
Seriously—not just on Instagram.
.
Did you know that 2/3 of people are now overweight or obese, and half are either type 2 diabetic or prediabetic?
.
Carbs are not evil. Fat doesn't make you fat. And food has no moral value.
.
But hyper-processed junk foods, love them as we may, may be the cornerstone of modern chronic non-communicable disease. These foods are fine as a treat, but today are NOT treats for most people; nay, they make up 60% of the calories we consume every day.
.
When our communities embrace the propaganda that "balance" is just incorporating a salad here and there (fast food companies love this advice), we've lost. They win. The status quo marches on unfettered.
.
But by *basing* your diet around fresh fruits and veggies, high quality sources of protein (grass-fed beef, fish, chicken), and incorporating your favorite fries as a treat, your hunger levels will begin to self-regulate, you'll increase your metabolism, and likely make it easier on yourself to achieve the health goals you've always desired.
.
.
.
#workout #healthyeating #macros #fatloss #iifym #bodybuilding #leanmuscle #musclegain #fitnesstips #flexibledieting #liftheavy #caloriecounting #onlinecoach #officelife #corporate #musclebuilding #liftweights #gainmuscle #countingcalories #nutritiontips #buildmuscle #trainsmart #cpa #accountant #taxes #accounting #gotothegym #balancedmeals #trackingmacros #nutritionadvice

Follows😍🔥
➡➡➡@healthygram_fact 📚🏋🌾
➡➡➡@healthygram_fact 📚🏋🌾
➡➡➡@healthygram_fact 📚🏋🌾 Why Getting Healthy is Hard by @maxlugavere
⠀⠀⠀⠀⠀⠀⠀⠀⠀
I see a lot of weird stuff on the Internet. (Calorie zealots are gonna hate this post.) 🧐
.
Like the idea that one must incorporate junk foods to attain the elusive and abstract notion of "balance."
.
Of course, any food can fit within a diet that's mostly filled with healthy, minimally-processed foods. And it's good to treat yourself.
.
But this idea of balance is hard for most people.
.
Look around.
.
Seriously—not just on Instagram.
.
Did you know that 2/3 of people are now overweight or obese, and half are either type 2 diabetic or prediabetic?
.
Carbs are not evil. Fat doesn't make you fat. And food has no moral value.
.
But hyper-processed junk foods, love them as we may, may be the cornerstone of modern chronic non-communicable disease. These foods are fine as a treat, but today are NOT treats for most people; nay, they make up 60% of the calories we consume every day.
.
When our communities embrace the propaganda that "balance" is just incorporating a salad here and there (fast food companies love this advice), we've lost. They win. The status quo marches on unfettered.
.
But by *basing* your diet around fresh fruits and veggies, high quality sources of protein (grass-fed beef, fish, chicken), and incorporating your favorite fries as a treat, your hunger levels will begin to self-regulate, you'll increase your metabolism, and likely make it easier on yourself to achieve the health goals you've always desired.
.
.
.
#workout #healthyeating #macros #fatloss #iifym #bodybuilding #leanmuscle #musclegain #fitnesstips #flexibledieting #liftheavy #caloriecounting #onlinecoach #officelife #corporate #musclebuilding #liftweights #gainmuscle #countingcalories #nutritiontips #buildmuscle #trainsmart #cpa #accountant #taxes #accounting #gotothegym #balancedmeals #trackingmacros #nutritionadvice

GET STRONG
-
If you enjoy my content, make sure to follow me, @_neil_lester_ for daily fitness content 😁.
-
How much you bench bro? If you want the answer to that question to be an impressive number (without lying), read below 💪🏼😁.
-
First, a bro split where you hit each body part once per week is not very conducive to getting stronger. Strength is partly a skill and the more often you practice a skill, the better you’ll become at that skill (to an extent). If you want to bench more weight, benching just once per week on chest day is not the most efficient method.
-
Second, your focus should be on compound exercises that train multiple muscle groups. If you add 100 pounds to your squat and deadlift in a year, you’ll be significantly stronger. If you spend most of your time doing bicep curls, you won’t be.
-
Lastly, it’s important to have some sort of mechanism to track progress and progressively overload. If you’re not doing more sets and/or reps over time then you aren’t getting stronger. I suggest following a program that has a built in method of progression on a weekly and monthly basis.
-
If you are struggling with 𝐜𝐚𝐥𝐜𝐮𝐥𝐚𝐭𝐢𝐧𝐠 your 𝐦𝐚𝐜𝐫𝐨𝐬, setting up 𝐲𝐨𝐮𝐫 𝐝𝐢𝐞𝐭, and designing an 𝐞𝐟𝐟𝐞𝐜𝐭𝐢𝐯𝐞 𝐰𝐨𝐫𝐤𝐨𝐮𝐭 𝐫𝐨𝐮𝐭𝐢𝐧𝐞, check out my 𝐞𝐛𝐨𝐨𝐤 by clicking the 𝐥𝐢𝐧𝐤 𝐢𝐧 𝐦𝐲 𝐛𝐢𝐨💪🏼.
-
If you’re interested in working with me 1 on 1 for a custom plan tailored to your goals, send me an email for more information on online coaching.
-
Credit- @apfau
-
-
#musclegain #leangains #gains #strength #strengthtraining #gainmuscle #buildmuscle #weighlifting #lifting #liftweights #musclebuilding #powerlifting #strengthgains #workouttips #gymtime

GET STRONG
-
If you enjoy my content, make sure to follow me, @_neil_lester_ for daily fitness content 😁.
-
How much you bench bro? If you want the answer to that question to be an impressive number (without lying), read below 💪🏼😁.
-
First, a bro split where you hit each body part once per week is not very conducive to getting stronger. Strength is partly a skill and the more often you practice a skill, the better you’ll become at that skill (to an extent). If you want to bench more weight, benching just once per week on chest day is not the most efficient method.
-
Second, your focus should be on compound exercises that train multiple muscle groups. If you add 100 pounds to your squat and deadlift in a year, you’ll be significantly stronger. If you spend most of your time doing bicep curls, you won’t be.
-
Lastly, it’s important to have some sort of mechanism to track progress and progressively overload. If you’re not doing more sets and/or reps over time then you aren’t getting stronger. I suggest following a program that has a built in method of progression on a weekly and monthly basis.
-
If you are struggling with 𝐜𝐚𝐥𝐜𝐮𝐥𝐚𝐭𝐢𝐧𝐠 your 𝐦𝐚𝐜𝐫𝐨𝐬, setting up 𝐲𝐨𝐮𝐫 𝐝𝐢𝐞𝐭, and designing an 𝐞𝐟𝐟𝐞𝐜𝐭𝐢𝐯𝐞 𝐰𝐨𝐫𝐤𝐨𝐮𝐭 𝐫𝐨𝐮𝐭𝐢𝐧𝐞, check out my 𝐞𝐛𝐨𝐨𝐤 by clicking the 𝐥𝐢𝐧𝐤 𝐢𝐧 𝐦𝐲 𝐛𝐢𝐨💪🏼.
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If you’re interested in working with me 1 on 1 for a custom plan tailored to your goals, send me an email for more information on online coaching.
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Credit- @apfau
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#musclegain #leangains #gains #strength #strengthtraining #gainmuscle #buildmuscle #weighlifting #lifting #liftweights #musclebuilding #powerlifting #strengthgains #workouttips #gymtime

💁🏻‍♀️💁🏻‍♂️ 減肥/增肌/改善皮膚/改善健康
🔍為您規劃飲食三餐&生活化指導
🙋🏻‍♂️🙋🏻‍♀️專業教練貼心跟進
🧘🏻‍♀️🥑另有運動班&營養小教室
⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️
歡迎預約專業健康分析📤
54084724(King) 歡迎查詢
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#代餐 #健身 #gym #80nutrition20fitness #gainmuscle #maintainhealth #loseweight

💁🏻‍♀️💁🏻‍♂️ 減肥/增肌/改善皮膚/改善健康
🔍為您規劃飲食三餐&生活化指導
🙋🏻‍♂️🙋🏻‍♀️專業教練貼心跟進
🧘🏻‍♀️🥑另有運動班&營養小教室
⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️
歡迎預約專業健康分析📤
54084724(King) 歡迎查詢
⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️
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#代餐 #健身 #gym #80nutrition20fitness #gainmuscle #maintainhealth #loseweight

💁🏻‍♀️💁🏻‍♂️ 減肥/增肌/改善皮膚/改善健康
🔍為您規劃飲食三餐&生活化指導
🙋🏻‍♂️🙋🏻‍♀️專業教練貼心跟進
🧘🏻‍♀️🥑另有運動班&營養小教室
⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️
歡迎預約專業健康分析📤
54084724(King) 歡迎查詢
⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️
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#代餐 #健身 #gym #80nutrition20fitness #gainmuscle #maintainhealth #loseweight

💁🏻‍♀️💁🏻‍♂️ 減肥/增肌/改善皮膚/改善健康
🔍為您規劃飲食三餐&生活化指導
🙋🏻‍♂️🙋🏻‍♀️專業教練貼心跟進
🧘🏻‍♀️🥑另有運動班&營養小教室
⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️
歡迎預約專業健康分析📤
54084724(King) 歡迎查詢
⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️
#playhardworksmart #運動 #健康 #營養 #eliteprosportshk #hkiger #sick #fatloss #hk #hkig #food #減肥 #增肌 #健康飲食 #減大脾 #去水腫 #調理 #養生 #BreakfastTime
#代餐 #健身 #gym #80nutrition20fitness #gainmuscle #maintainhealth #loseweight

💁🏻‍♀️💁🏻‍♂️ 減肥/增肌/改善皮膚/改善健康
🔍為您規劃飲食三餐&生活化指導
🙋🏻‍♂️🙋🏻‍♀️專業教練貼心跟進
🧘🏻‍♀️🥑另有運動班&營養小教室
⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️
歡迎預約專業健康分析📤
54084724(King) 歡迎查詢
⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️
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#代餐 #健身 #gym #80nutrition20fitness #gainmuscle #maintainhealth #loseweight

💁🏻‍♀️💁🏻‍♂️ 減肥/增肌/改善皮膚/改善健康
🔍為您規劃飲食三餐&生活化指導
🙋🏻‍♂️🙋🏻‍♀️專業教練貼心跟進
🧘🏻‍♀️🥑另有運動班&營養小教室
⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️
歡迎預約專業健康分析📤
54084724(King) 歡迎查詢
⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️⬜️
#playhardworksmart #運動 #健康 #營養 #eliteprosportshk #hkiger #sick #fatloss #hk #hkig #food #減肥 #增肌 #健康飲食 #減大脾 #去水腫 #調理 #養生 #BreakfastTime
#代餐 #健身 #gym #80nutrition20fitness #gainmuscle #maintainhealth #loseweight

Yılbaşına özel indirimler başladı.. 🎉🎉🎉
SSN Command Quadro Whey Protein.
Herkese Günaydınlar 💪🏻💪🏻🔥
Kampanyalardan haberdar olmak için 👇🏻
DM 📩
0554 751 8199 📲

#gainz #shredded #musclemass #gainmuscle #workout #workouttips #arnoldnation #deadlifting #bodybuilding #naturalbodybuilder #lats #besyo #macfit #personaltrainer #vücutgeliştirme #antrenman #egzersiz #musclemodel #inspiration #lifting #fitness #baby #bigarms 
#ssn #commad #commandquadro #commandwhey

Yılbaşına özel indirimler başladı.. 🎉🎉🎉
SSN Command Quadro Whey Protein.
Herkese Günaydınlar 💪🏻💪🏻🔥
Kampanyalardan haberdar olmak için 👇🏻
DM 📩
0554 751 8199 📲

#gainz #shredded #musclemass #gainmuscle #workout #workouttips #arnoldnation #deadlifting #bodybuilding #naturalbodybuilder #lats #besyo #macfit #personaltrainer #vücutgeliştirme #antrenman #egzersiz #musclemodel #inspiration #lifting #fitness #baby #bigarms
#ssn #commad #commandquadro #commandwhey

HOW TO GROW THEM LEGS?!⚡️Follow @alexrichardson.fit @alexnroberto @alexrobertomusic @athleticfitworld for daily fitness and health content!👊🏼SAVE THIS TO REVIEW LATER!🔰Tag a friend who needs to see this!🙋🏻‍♂️
.
If you want to put some extra growth on a specific body part, you need to put more frequency on it. Here is simply one way you can go about it.
.
When it comes to building muscle, usually train muscles twice a week works just fine, but if you wan to amp it up a bit, go for 3 times a week.
.
This is an example split you can use if you want to focus on building your legs. You'll trian them 3 times a week, while still being able to hit all muscles twice a week!
.
Tag someone trying to grow their legs!
.
Let me know what you think in the comments below?🤔
.
.
Caption by: @alexrichardson.fit @alexnroberto .
Content: @kruckifitness 
#biglegs #legday #legdayproblems #bodybuildinglifestyle  #buildmuscle #gains💪 #gainmuscle #gaintrain #fitnessfreaks #fitnessboy #quadsquad  #hamstrings #quadzilla #quad  #musclebuilding #legdays #legworkout #workoutcomplete #workouts #strengthtraining #squatspo #squatting #deadlifting #maxmuscle #gymmemes #bodybuildinglifestyle #bodybuildinglife #fitguy #fitguys #gymlife💪

HOW TO GROW THEM LEGS?!⚡️Follow @alexrichardson.fit @alexnroberto @alexrobertomusic @athleticfitworld for daily fitness and health content!👊🏼SAVE THIS TO REVIEW LATER!🔰Tag a friend who needs to see this!🙋🏻‍♂️
.
If you want to put some extra growth on a specific body part, you need to put more frequency on it. Here is simply one way you can go about it.
.
When it comes to building muscle, usually train muscles twice a week works just fine, but if you wan to amp it up a bit, go for 3 times a week.
.
This is an example split you can use if you want to focus on building your legs. You'll trian them 3 times a week, while still being able to hit all muscles twice a week!
.
Tag someone trying to grow their legs!
.
Let me know what you think in the comments below?🤔
.
.
Caption by: @alexrichardson.fit @alexnroberto .
Content: @kruckifitness
#biglegs #legday #legdayproblems #bodybuildinglifestyle #buildmuscle #gains 💪 #gainmuscle #gaintrain #fitnessfreaks #fitnessboy #quadsquad #hamstrings #quadzilla #quad #musclebuilding #legdays #legworkout #workoutcomplete #workouts #strengthtraining #squatspo #squatting #deadlifting #maxmuscle #gymmemes #bodybuildinglifestyle #bodybuildinglife #fitguy #fitguys #gymlife 💪

🔥🔥PAST CLIENT RESULTS🔥🔥
.
Following my Nutrition Programming, Methods and Coaching Jannine was able to:
🔥Burn 3.8kg (8 POUNDS) of FAT
⬇️Decreased BODY FAT by 6.7%
.
All in ONLY 6 WEEKS‼️
.
Give her some ❤️❤️❤️

🔥🔥PAST CLIENT RESULTS🔥🔥
.
Following my Nutrition Programming, Methods and Coaching Jannine was able to:
🔥Burn 3.8kg (8 POUNDS) of FAT
⬇️Decreased BODY FAT by 6.7%
.
All in ONLY 6 WEEKS‼️
.
Give her some ❤️❤️❤️

#Dontquit when troubles try to scare you off on the way. Show them that you are stronger 💪🏽 than they are. Stronger 💪🏽 than you portray. Don’t worry weather you pass or fail. Whatever happens through it will surely sail. Tell yourself that soon will rise the sun 🌞. Believe in yourself and fight even when others tell you to run 🏃🏽‍♀️ #fitnessmotivation #progress #healthylifestyle #selfvalidation #selflove #startyourjourney #loseweight #gainmuscle #makeextramoney #askmehow  to #makeeverydaycount #ificanyoucan #fitmom #down96lbs #herbaliferesults

#Dontquit when troubles try to scare you off on the way. Show them that you are stronger 💪🏽 than they are. Stronger 💪🏽 than you portray. Don’t worry weather you pass or fail. Whatever happens through it will surely sail. Tell yourself that soon will rise the sun 🌞. Believe in yourself and fight even when others tell you to run 🏃🏽‍♀️ #fitnessmotivation #progress #healthylifestyle #selfvalidation #selflove #startyourjourney #loseweight #gainmuscle #makeextramoney #askmehow to #makeeverydaycount #ificanyoucan #fitmom #down96lbs #herbaliferesults

Only on leg day when my legs are completely pumped, will it look like I dont skip leg day...

Only on leg day when my legs are completely pumped, will it look like I dont skip leg day...

🔥CARDIO TERBAIK UNTUK TURUN BERAT BADAN LEBIH CEPAT🔥
.

Jumping Jack, Burpees masih aman untuk orang yang beratnya sekitar dibawah 70kg. Banyaknya pembakaran kalori tergantung tingkat kebugaran & intensitas.
.
Cardio hanya berpengaruh 20% untuk menghilangkan lemak. Karena yang terpenting kita harus berada dalam defisit kalori untuk menurunkan berat badan atau lemak. Agar sebagian besar berat badan yang hilang adalah lemak, memang harus membuat defisit ini melalui pelatihan resistensi, kardio, makan siang sehat yang eat clean 😋😋
.
Hal Itulah yang kami lakukan di #moiraclub
untuk mendapatkan hasil yang maksimal 🤗🤗
.
.
Biar makin paham, yuk ikut program #24fitandshape di Moira Club
Kamu akan dapetin : MEAL PLAN, OLAHRAGA, EDUKASI, TIPS & INFORMASI, serta GARANSI 😎
Klik link di bio saya 😍😍
.
.

#olahraga #studiozumba #poundfit #strongbyzumba #yoga #pilates #personaltrainer #gainmuscle #airputih #dehidrasi #kurangcairan #jarangminum #workout #cipinangindah #studioolahraga

🔥CARDIO TERBAIK UNTUK TURUN BERAT BADAN LEBIH CEPAT🔥
.

Jumping Jack, Burpees masih aman untuk orang yang beratnya sekitar dibawah 70kg. Banyaknya pembakaran kalori tergantung tingkat kebugaran & intensitas.
.
Cardio hanya berpengaruh 20% untuk menghilangkan lemak. Karena yang terpenting kita harus berada dalam defisit kalori untuk menurunkan berat badan atau lemak. Agar sebagian besar berat badan yang hilang adalah lemak, memang harus membuat defisit ini melalui pelatihan resistensi, kardio, makan siang sehat yang eat clean 😋😋
.
Hal Itulah yang kami lakukan di #moiraclub
untuk mendapatkan hasil yang maksimal 🤗🤗
.
.
Biar makin paham, yuk ikut program #24fitandshape di Moira Club
Kamu akan dapetin : MEAL PLAN, OLAHRAGA, EDUKASI, TIPS & INFORMASI, serta GARANSI 😎
Klik link di bio saya 😍😍
.
.

#olahraga #studiozumba #poundfit #strongbyzumba #yoga #pilates #personaltrainer #gainmuscle #airputih #dehidrasi #kurangcairan #jarangminum #workout #cipinangindah #studioolahraga

Life of an athlete. Need to constantly have a full bladder? 🤔. Spent my morning, telling this ADAMS guy or maybe girl😂 where to find me. Need to be ready to give up a couple of cc's of my golden rain for some anti doping testing. Must have done 7 or 8 urine and blood tests to date. #personaltraining #healthandfitness #strength #strengthtraining #gettoned #getripped #gainmuscle #lifegoals #lifeofanathlete #benchpress #parapowerlifting #parasports #oneteamsg #amputee #amputeelife #goals #dontgiveup #wada #urinetest #antidoping #fairplay #sports

Life of an athlete. Need to constantly have a full bladder? 🤔. Spent my morning, telling this ADAMS guy or maybe girl😂 where to find me. Need to be ready to give up a couple of cc's of my golden rain for some anti doping testing. Must have done 7 or 8 urine and blood tests to date. #personaltraining #healthandfitness #strength #strengthtraining #gettoned #getripped #gainmuscle #lifegoals #lifeofanathlete #benchpress #parapowerlifting #parasports #oneteamsg #amputee #amputeelife #goals #dontgiveup #wada #urinetest #antidoping #fairplay #sports