#howtobuildmuscle

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"Susan, you work out 4 days a week. What else do you do?”. "I rest". "Wait, what?  You don’t do anything else?"
-
"Nope.  I workout 4 days a week, and I rest 3".
-
I can’t tell you how many times I have had this conversation.
-
Are you cut from the "More is Better" cloth?  Yes?  I used to be too. -
I remember when I first started working with @syattfitness and he scaled my workouts back from 6 days a week, to 4 days a week, and  I thought I was going to lose my mind. I also started to panic on the inside.  I thought I was going to get fat because I wasn’t working out “enough”.
-
The irony here is that I wasn’t making any progress working out that much. I was tired, and I was getting injured. -
But I soon learned just how valuable rest days are. Not only did my body have time to recover, but my next workout after a rest day was 10x better because I WAS RESTED.
-
So if you are from the “More is Better” camp, I want you to listen up:
-
More is not better. BETTER is better. Make your current workouts more effective:
-
✅Increase weight when you can
✅Focus on perfect technique ✅Cut down rest time
✅Add reps
-
Go hard, then rest hard.  It may be tough at first, but I can guarantee you this:
-
You will see more progress when you allow your body to recover, and you will be chomping at the bit to get back into the gym and crush your workouts.
-
You want some “active recovery”? That’s amazing, but just don’t let the thought of active recovery turn into another balls-to-the-wall workout. Get outside.  Walk.  Go for a jog.  Go for a hike.
-
Rest is the magic bullet - it often gets overlooked, but it is a driving force behind your progress.
-
If you want to be in this game until you are 100 years old, then allow rest days to become your very best friend. Your body will thank you and you will make progress you never dreamed of.
-
Love You
-
#restday #restdays #moreisnotbetter #fatloss #fatlosshelp #buidlingmuscle #howtobuildmuscle #strongwomen #strongmoms #girlswholiftheavy #fitnesshelp #howtogetstrong #weightlossmotivation #workoutplan #workoutprogram #fitover40 #fitover50 #fitover55 #fitover60 #fitnessafter50 #sfinnercircle #susanniebergallfitness

"Susan, you work out 4 days a week. What else do you do?”. "I rest". "Wait, what? You don’t do anything else?"
-
"Nope. I workout 4 days a week, and I rest 3".
-
I can’t tell you how many times I have had this conversation.
-
Are you cut from the "More is Better" cloth? Yes? I used to be too. -
I remember when I first started working with @syattfitness and he scaled my workouts back from 6 days a week, to 4 days a week, and I thought I was going to lose my mind. I also started to panic on the inside. I thought I was going to get fat because I wasn’t working out “enough”.
-
The irony here is that I wasn’t making any progress working out that much. I was tired, and I was getting injured. -
But I soon learned just how valuable rest days are. Not only did my body have time to recover, but my next workout after a rest day was 10x better because I WAS RESTED.
-
So if you are from the “More is Better” camp, I want you to listen up:
-
More is not better. BETTER is better. Make your current workouts more effective:
-
✅Increase weight when you can
✅Focus on perfect technique ✅Cut down rest time
✅Add reps
-
Go hard, then rest hard. It may be tough at first, but I can guarantee you this:
-
You will see more progress when you allow your body to recover, and you will be chomping at the bit to get back into the gym and crush your workouts.
-
You want some “active recovery”? That’s amazing, but just don’t let the thought of active recovery turn into another balls-to-the-wall workout. Get outside. Walk. Go for a jog. Go for a hike.
-
Rest is the magic bullet - it often gets overlooked, but it is a driving force behind your progress.
-
If you want to be in this game until you are 100 years old, then allow rest days to become your very best friend. Your body will thank you and you will make progress you never dreamed of.
-
Love You
-
#restday #restdays #moreisnotbetter #fatloss #fatlosshelp #buidlingmuscle #howtobuildmuscle #strongwomen #strongmoms #girlswholiftheavy #fitnesshelp #howtogetstrong #weightlossmotivation #workoutplan #workoutprogram #fitover40 #fitover50 #fitover55 #fitover60 #fitnessafter50 #sfinnercircle #susanniebergallfitness

I am beyond grateful that you’re here reading my posts!

Thank you, from the bottom of my heart❤️ Pay close attention to what I’m about to say, because it’s likely the most important thing you’ve read on my page yet.

One more tip isn’t going to make a difference if you aren’t acting on the ones you’ve already read.

Knowledge is critical. I fumbled around not understanding weight loss for 20 years. I fell prey to all the typical myths.

So, yeah, I want this page to be a place where you can come and find real deal, evidence based fitness & nutrition information.

But more than that, I want this information to make a difference in your life. That will only happen in one way... Action!

Your results depend on it.

You won’t lose weight reading about the importance of a calorie deficit. You have to create that deficit. 
You won’t build muscle learning about how to use progressive overload. You have to use it.

You won’t improve your relationship with food listening to me talk about quitting the all or nothing mentality or dropping the good food/bad food viewpoint, you have to do the uncomfortable work of trying those out in real life.

Let’s goooo my friend. No more scrolling IG for tips. Come by for the support and for reminders that you can do this, but... Do something today. One specific thing. Ready.... Go!
Love you,
💕💪
Kim
What’s one thing you’re successfully consistently doing right now to improve your fitness?

I am beyond grateful that you’re here reading my posts!

Thank you, from the bottom of my heart❤️ Pay close attention to what I’m about to say, because it’s likely the most important thing you’ve read on my page yet.

One more tip isn’t going to make a difference if you aren’t acting on the ones you’ve already read.

Knowledge is critical. I fumbled around not understanding weight loss for 20 years. I fell prey to all the typical myths.

So, yeah, I want this page to be a place where you can come and find real deal, evidence based fitness & nutrition information.

But more than that, I want this information to make a difference in your life. That will only happen in one way... Action!

Your results depend on it.

You won’t lose weight reading about the importance of a calorie deficit. You have to create that deficit.
You won’t build muscle learning about how to use progressive overload. You have to use it.

You won’t improve your relationship with food listening to me talk about quitting the all or nothing mentality or dropping the good food/bad food viewpoint, you have to do the uncomfortable work of trying those out in real life.

Let’s goooo my friend. No more scrolling IG for tips. Come by for the support and for reminders that you can do this, but... Do something today. One specific thing. Ready.... Go!
Love you,
💕💪
Kim
What’s one thing you’re successfully consistently doing right now to improve your fitness?

PROGRESSIVE OVERLOAD 👇
.
👉🏻In order for a muscle to grow, strength to be gained, performance to increase, or for any similar improvement to happen, the human body must be forced to adapt to a tension that is above and beyond what it has previously experienced.
.
🔥This method isn’t just specialized for strength training, this is going to increase all aspects of your workout. This is where tracking your workouts is HUGE!
.
📝You need to know what sets and weights you did the previous week.So that for 4 months straight you aren’t continuously doing 4 sets of 135lbs and wondering why you’re not getting any stronger or gaining more mass.
.
If you want results, you need to push the weight, push the reps, add an additional 5lbs this week. That 5lbs will go a loooong way in your journey!
.
Questions??? Ask below! 👇
.
#muscleman #buildmuscle #protein#workoutroutine #workouttips#gainmuscle #musclebuilding#musclegain #getstrong #muscleup #greekmusclecoach #progressiveoverload #hypertrophy #trainingplan #trainingtips #hitthegym #musclefood #superset #dropset #getswole #getshredded #bicepsworkout #strengthandconditioning #strengthtraining #trainlikeabeast #gymfitness #pumpingiron #musclephotos #howtobuildmuscle #deadliftparty

PROGRESSIVE OVERLOAD 👇
.
👉🏻In order for a muscle to grow, strength to be gained, performance to increase, or for any similar improvement to happen, the human body must be forced to adapt to a tension that is above and beyond what it has previously experienced.
.
🔥This method isn’t just specialized for strength training, this is going to increase all aspects of your workout. This is where tracking your workouts is HUGE!
.
📝You need to know what sets and weights you did the previous week.So that for 4 months straight you aren’t continuously doing 4 sets of 135lbs and wondering why you’re not getting any stronger or gaining more mass.
.
If you want results, you need to push the weight, push the reps, add an additional 5lbs this week. That 5lbs will go a loooong way in your journey!
.
Questions??? Ask below! 👇
.
#muscleman #buildmuscle #protein #workoutroutine #workouttips #gainmuscle #musclebuilding #musclegain #getstrong #muscleup #greekmusclecoach #progressiveoverload #hypertrophy #trainingplan #trainingtips #hitthegym #musclefood #superset #dropset #getswole #getshredded #bicepsworkout #strengthandconditioning #strengthtraining #trainlikeabeast #gymfitness #pumpingiron #musclephotos #howtobuildmuscle #deadliftparty

“How many calories should I eat?”
I get asked some variation of this question every day, usually several times a day.  In case you’ve been wondering the same thing, here you go:

How many calories should I eat to lose fat?

Multiply your body weight (in lbs) by 10, 11, or 12. Use 10 if you’re sedentary and 12 if you have a lifestyle/job that’s quite active.

If you have a high body fat % try multiplying your *goal* weight by those numbers instead.

How many calories should I eat to maintain my weight?

Multiply your body weight (in lbs) by 14.

How many calories should I eat to gain muscle?

Multiply your body weight (in lbs) by 15 or 16.

A few important points: ✅These formulas (or any like it) only give you a starting point.  From there you adjust based on results. ✅In order to observe what your results truly are you need to be consistent. Don’t go adjusting your calories if you’ve been tracking only some of the time, or not including the weekends, or leaving out licks, bites and tastes. ✅Give yourself plenty of time at a certain calorie target. Don’t adjust after a week or two.  I’d give a target a minimum of 4 weeks of consistency before adjusting. ✅Use multiple measures to track progress. The scale fluctuates all over the place. It’s a good tool to observe trends over time, but it’s only 1 tool. Using progress pictures, circumference measurements and the fit of your clothes together with the scale will give you a more complete picture of what progress you are (or aren’t) making.

I’m happy to help with any questions you have.
💕💪
Kim

“How many calories should I eat?”
I get asked some variation of this question every day, usually several times a day. In case you’ve been wondering the same thing, here you go:

How many calories should I eat to lose fat?

Multiply your body weight (in lbs) by 10, 11, or 12. Use 10 if you’re sedentary and 12 if you have a lifestyle/job that’s quite active.

If you have a high body fat % try multiplying your *goal* weight by those numbers instead.

How many calories should I eat to maintain my weight?

Multiply your body weight (in lbs) by 14.

How many calories should I eat to gain muscle?

Multiply your body weight (in lbs) by 15 or 16.

A few important points: ✅These formulas (or any like it) only give you a starting point. From there you adjust based on results. ✅In order to observe what your results truly are you need to be consistent. Don’t go adjusting your calories if you’ve been tracking only some of the time, or not including the weekends, or leaving out licks, bites and tastes. ✅Give yourself plenty of time at a certain calorie target. Don’t adjust after a week or two. I’d give a target a minimum of 4 weeks of consistency before adjusting. ✅Use multiple measures to track progress. The scale fluctuates all over the place. It’s a good tool to observe trends over time, but it’s only 1 tool. Using progress pictures, circumference measurements and the fit of your clothes together with the scale will give you a more complete picture of what progress you are (or aren’t) making.

I’m happy to help with any questions you have.
💕💪
Kim

🔽NEED A BIGGER CHEST⁉️
—
In order to get the chest you want, you have to know HOW to train in order to achieve your goal. Simple chest presses and pushups will only get you so far! 
_

To direct the emphasis to different portions of the chest, you simply need to alter the line of tension in accordance with the direction of the muscle fibers. 💢For instance - your lower pec fibers run from the front of the shoulders down and towards your midline. Therefore - a chest fly, bringing the cables from a high position to a low position, is in accordance with the direction the muscle fibers run. 
_

If you don’t want to go and study the direction different muscle fibers run, you can simply stick to this cheat sheet to understand the different exercises that work the upper and lower portion of your chest. 
_

Start to examine your chest and spot out lagging areas. Once spotted, really focus on that area for the next month. 
_

If you have any further questionsor would like to see more posts like this - let me know in the comments below! -
-
-
#chestday

🔽NEED A BIGGER CHEST⁉️

In order to get the chest you want, you have to know HOW to train in order to achieve your goal. Simple chest presses and pushups will only get you so far!
_

To direct the emphasis to different portions of the chest, you simply need to alter the line of tension in accordance with the direction of the muscle fibers. 💢For instance - your lower pec fibers run from the front of the shoulders down and towards your midline. Therefore - a chest fly, bringing the cables from a high position to a low position, is in accordance with the direction the muscle fibers run.
_

If you don’t want to go and study the direction different muscle fibers run, you can simply stick to this cheat sheet to understand the different exercises that work the upper and lower portion of your chest.
_

Start to examine your chest and spot out lagging areas. Once spotted, really focus on that area for the next month.
_

If you have any further questionsor would like to see more posts like this - let me know in the comments below! -
-
-
#chestday

WHY PROTEIN IS SO HYPED UP:
⠀
because it’s IMPORTANT!
⠀
a high-protein diet isn’t a trend. there’s a reason the bodybuilder bros have been pounding protein for decades. ⠀ ⠀
& that’s because protein is what builds & preserves muscle. if you aren’t taking in enough protein, your body is using your muscle cells as FUEL, when it could be burning fat instead.
⠀
you should be getting most, if not all, of your protein from whole food sources. i recommend 1 gram of protein per pound of lean body mass. if you have trouble getting your protein in, only then should you look at incorporating protein powders, bars, and shakes.
⠀
there’s so much i could share about protein but wanted to keep it as simple as possible for ya — let me know if you have more specific questions! 🤓
⠀
#proteinisimportant #proteinmacros #macrosmatter #countingmacros #macrotracker #trackingmacros #eatrightnotless #nondietapproach #adequateproteinintake #fatburning #musclegains #howtobuildmuscle #howtoburnfat #howtotoneup #musclebuilding #buildthatbody #builtnotbought #bodycoach #transformationcoach #nutritioncoach #growingseason #improvementseason #gainsseason #offseason #npcbikini #iam1stphorm #legionofboom #bodybuildingnation #girlswholift #girlswithmuscle

WHY PROTEIN IS SO HYPED UP:

because it’s IMPORTANT!

a high-protein diet isn’t a trend. there’s a reason the bodybuilder bros have been pounding protein for decades. ⠀ ⠀
& that’s because protein is what builds & preserves muscle. if you aren’t taking in enough protein, your body is using your muscle cells as FUEL, when it could be burning fat instead.

you should be getting most, if not all, of your protein from whole food sources. i recommend 1 gram of protein per pound of lean body mass. if you have trouble getting your protein in, only then should you look at incorporating protein powders, bars, and shakes.

there’s so much i could share about protein but wanted to keep it as simple as possible for ya — let me know if you have more specific questions! 🤓

#proteinisimportant #proteinmacros #macrosmatter #countingmacros #macrotracker #trackingmacros #eatrightnotless #nondietapproach #adequateproteinintake #fatburning #musclegains #howtobuildmuscle #howtoburnfat #howtotoneup #musclebuilding #buildthatbody #builtnotbought #bodycoach #transformationcoach #nutritioncoach #growingseason #improvementseason #gainsseason #offseason #npcbikini #iam1stphorm #legionofboom #bodybuildingnation #girlswholift #girlswithmuscle

Most Recent

I have told you I am doing “yoga” everyday after working out. .
It is more like stretching, not yoga because I don’t have to knowledge yet so I should not call it yoga 🧘🏼‍♀️. But it’s easier. .
It’s been a while I am doing it and I enjoy how my body is getting use to it and becoming more stretchy. 🤙🏼
.
I really felt like my body needed this. Let’s see how it goes! 💥
.
Namaste! .
#yoga #yogapractice #stretching #gyminterior #gyminteriordesign #bangkok #bangkokgym #livinginasia #mylifeinasia #blessed #gymtime #gymsession #gymmotivation #fitnessblog #fitnessgirl #fitnessgirlsmotivation #fitnessjourney #howtoloseweight #howtobuildmuscle #girlswholift #bbggirls #slimmingworlduk #slimmingworldusa #slimmingworldrecipes

I have told you I am doing “yoga” everyday after working out. .
It is more like stretching, not yoga because I don’t have to knowledge yet so I should not call it yoga 🧘🏼‍♀️. But it’s easier. .
It’s been a while I am doing it and I enjoy how my body is getting use to it and becoming more stretchy. 🤙🏼
.
I really felt like my body needed this. Let’s see how it goes! 💥
.
Namaste! .
#yoga #yogapractice #stretching #gyminterior #gyminteriordesign #bangkok #bangkokgym #livinginasia #mylifeinasia #blessed #gymtime #gymsession #gymmotivation #fitnessblog #fitnessgirl #fitnessgirlsmotivation #fitnessjourney #howtoloseweight #howtobuildmuscle #girlswholift #bbggirls #slimmingworlduk #slimmingworldusa #slimmingworldrecipes

CABLE ROWS by @apfau
-
If you enjoy my content, make sure to follow me, @fitnesss_tipss for daily fitness content 😁.
-
Here’s a helpful post from @fitnesss_tipss . Cable rows are an excellent exercise to train your back. However, cable rows are almost never performed correctly. Most people attempt to go too heavy, use a lot of momentum, and lean too far back. They end up with a forearm and bicep pump and wonder why they don’t feel it in their back 🤔. You want to sit upright, put your chest up, retract your scapula, and row towards your bellybutton. I do like to lean forward just a bit at the start of the rep to get a nice stretch in my lats as well.
-
-
#cablerows #backworkout #backexercises #rows #workouttips #fittips #fitnesstips #weighttraining #weightlifting #musclegrowth #hypertrophy #musclegains #buildingmuscle #howtobuildmuscle #gains

CABLE ROWS by @apfau
-
If you enjoy my content, make sure to follow me, @fitnesss_tipss for daily fitness content 😁.
-
Here’s a helpful post from @fitnesss_tipss . Cable rows are an excellent exercise to train your back. However, cable rows are almost never performed correctly. Most people attempt to go too heavy, use a lot of momentum, and lean too far back. They end up with a forearm and bicep pump and wonder why they don’t feel it in their back 🤔. You want to sit upright, put your chest up, retract your scapula, and row towards your bellybutton. I do like to lean forward just a bit at the start of the rep to get a nice stretch in my lats as well.
-
-
#cablerows #backworkout #backexercises #rows #workouttips #fittips #fitnesstips #weighttraining #weightlifting #musclegrowth #hypertrophy #musclegains #buildingmuscle #howtobuildmuscle #gains

What’s holding you back from the life you really want?

I started my online coaching business with  ZERO dollars.

Yep.  That is correct.
$0 €0 £0

If I would have known what I know now about dealing with debt and credit, I would have leveraged them to grow my business faster instead of using organic methods and taking FOREVER to scale and get where I wanted to be.

What I’m trying to say is... Nowadays - lack of information is not what’s stopping you.

If that were the case, we’d all be rich supermodels by now.

What IS stopping you tho, is a lack of resourcefulness.

Whether you’re growing your business or carving out that summer body... Your lack of FINDING A WAY is precisely the reason you’re feeling stuck.

Working with a coach, throwing out all the crap in the cupboards/fridge and filling them with better options, finding a gym buddy to motivate you... You absolutely CAN MAKE ANYTHING HAPPEN!

So stop making the excuses that are so easy to make because really, they’re only masking the truth.

You got this.
-
-
-
If I let excuses get in my way - I would be a broke, miserable guy with a dad bod instead of crushing this 6-kid dad thing, killing it in the gym everyday and being able to keep up with all of the little ones from age 13 down to 1.

I can handle it, and so can you.

You just gotta decide and commit.
#dadlife #nothingcanstopyou
•
•
•
•

What’s holding you back from the life you really want?

I started my online coaching business with ZERO dollars.

Yep. That is correct.
$0 €0 £0

If I would have known what I know now about dealing with debt and credit, I would have leveraged them to grow my business faster instead of using organic methods and taking FOREVER to scale and get where I wanted to be.

What I’m trying to say is... Nowadays - lack of information is not what’s stopping you.

If that were the case, we’d all be rich supermodels by now.

What IS stopping you tho, is a lack of resourcefulness.

Whether you’re growing your business or carving out that summer body... Your lack of FINDING A WAY is precisely the reason you’re feeling stuck.

Working with a coach, throwing out all the crap in the cupboards/fridge and filling them with better options, finding a gym buddy to motivate you... You absolutely CAN MAKE ANYTHING HAPPEN!

So stop making the excuses that are so easy to make because really, they’re only masking the truth.

You got this.
-
-
-
If I let excuses get in my way - I would be a broke, miserable guy with a dad bod instead of crushing this 6-kid dad thing, killing it in the gym everyday and being able to keep up with all of the little ones from age 13 down to 1.

I can handle it, and so can you.

You just gotta decide and commit.
#dadlife #nothingcanstopyou



#Repost @apfau
• • • • • •
LOSE FAT/GAIN MUSCLE by @apfau
-
If you enjoy my content, make sure to follow me, @apfau for daily fitness content 😁.
-
A common misconception is that your diet and routine must change drastically depending on whether you are trying to gain muscle or lose fat. The truth is, the only major difference is your overall macronutrient intake.
-
When bulking, if you want to gain muscle with minimal fat gain, a 300 calorie surplus is all you need and you should aim to gain no more than 2-3 pounds per month. Since you can lose fat faster than you can gain muscle, when cutting, you should be at around a 500 calorie deficit and you can lose 1-2 pounds per week. I recommend cardio during either phase and that simply gets factored into your overall calorie requirement.
-
As far as training, I always tell people that what worked to build muscle when bulking is what you should do to maintain it while cutting. Your routine should not drastically change when you begin cutting. Light weight with high reps doesn't get you leaner. Eating in a caloric deficit does. If anything, doing light weights will be detrimental since you're not providing your body with a reason to hold onto muscle.
-
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 at pfaufitness@gmail.com for more information on online coaching.
-
#musclegain #buildmuscle #musclebuilding #leangains #gains #fatlosstips #weightlosstips #howtolosefat #howtobuildmuscle #getlean #getshredded #weightloss #fatlosshelp #fatloss #musclegrowth

#Repost @apfau
• • • • • •
LOSE FAT/GAIN MUSCLE by @apfau
-
If you enjoy my content, make sure to follow me, @apfau for daily fitness content 😁.
-
A common misconception is that your diet and routine must change drastically depending on whether you are trying to gain muscle or lose fat. The truth is, the only major difference is your overall macronutrient intake.
-
When bulking, if you want to gain muscle with minimal fat gain, a 300 calorie surplus is all you need and you should aim to gain no more than 2-3 pounds per month. Since you can lose fat faster than you can gain muscle, when cutting, you should be at around a 500 calorie deficit and you can lose 1-2 pounds per week. I recommend cardio during either phase and that simply gets factored into your overall calorie requirement.
-
As far as training, I always tell people that what worked to build muscle when bulking is what you should do to maintain it while cutting. Your routine should not drastically change when you begin cutting. Light weight with high reps doesn't get you leaner. Eating in a caloric deficit does. If anything, doing light weights will be detrimental since you're not providing your body with a reason to hold onto muscle.
-
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 at pfaufitness@gmail.com for more information on online coaching.
-
#musclegain #buildmuscle #musclebuilding #leangains #gains #fatlosstips #weightlosstips #howtolosefat #howtobuildmuscle #getlean #getshredded #weightloss #fatlosshelp #fatloss #musclegrowth

💥BEST DIETS of 2020 💥
.

This is what you have to eat in 2020. I collected the best diets Of 2020 and nutrition strategies that will conquer in this year. My list includes what eating trends are going to peruse this year in the field of food. I will introduce you the best diets of 2020 and I will tell you what makes sense and what is total stupidity. 💪🏼💪🏼💪🏼 .
Check out the blog! (link in my bio)
.
#bestdiets #dieting #nodiet #bestdietof2020 #2020diets #howtodiet #diet #dietplan #fitnessblog #newpostontheblog #fitnessdiet #diéta #healthynutrition  #healthylifestyle #fitnesslifestyle #fitnessgirl #fitnessgirlsmotivation #whattoeat #howtolooseweight #howtobuildmuscle #slimmingworld #fitnessrecipes #fitnesssecrets #slimmingworldmeals #slimmingworlduk #slimmingworldusa #dietitian

💥BEST DIETS of 2020 💥
.

This is what you have to eat in 2020. I collected the best diets Of 2020 and nutrition strategies that will conquer in this year. My list includes what eating trends are going to peruse this year in the field of food. I will introduce you the best diets of 2020 and I will tell you what makes sense and what is total stupidity. 💪🏼💪🏼💪🏼 .
Check out the blog! (link in my bio)
.
#bestdiets #dieting #nodiet #bestdietof2020 #2020diets #howtodiet #diet #dietplan #fitnessblog #newpostontheblog #fitnessdiet #diéta #healthynutrition #healthylifestyle #fitnesslifestyle #fitnessgirl #fitnessgirlsmotivation #whattoeat #howtolooseweight #howtobuildmuscle #slimmingworld #fitnessrecipes #fitnesssecrets #slimmingworldmeals #slimmingworlduk #slimmingworldusa #dietitian

There are a lot of fake bodies and booties on the gram- so here’s a real one for ya 😃⁣
⁣
It’s got some cellulite ⁣
It’s got some back fat⁣
But it also has some muscle ⁣
And works it’s ass off for me daily.⁣
⁣
Social media is weird⁣
⁣
Use it to get inspired, and if it’s not doing that, either try and shift your mindset around it or hop off 🖖🏼⁣
It’s just social media after all.⁣
⁣
⁣
Love youuu
.
.
.
. Leggings by @tilyoucollapse .

#realness #veganbody #veganbodybuilding #veganbusiness #veganbusinessowner #veganfitnesscoach #vegangainz #vegangoddess #veganmuscle #howtobuildmuscle l

There are a lot of fake bodies and booties on the gram- so here’s a real one for ya 😃⁣

It’s got some cellulite ⁣
It’s got some back fat⁣
But it also has some muscle ⁣
And works it’s ass off for me daily.⁣

Social media is weird⁣

Use it to get inspired, and if it’s not doing that, either try and shift your mindset around it or hop off 🖖🏼⁣
It’s just social media after all.⁣


Love youuu
.
.
.
. Leggings by @tilyoucollapse .

#realness #veganbody #veganbodybuilding #veganbusiness #veganbusinessowner #veganfitnesscoach #vegangainz #vegangoddess #veganmuscle #howtobuildmuscle l

Protein requirement. And this is just the average minimum requirement. How much are you getting from your diet daily?

My breakfast shake has about 20g of Protein. 
Are you trying to live a healthy lifestyle?
Are you always tired and you're not as energetic?
Are you trying to gain weight?
Are you trying to build muscle? 
Talk to me, let me know. DM @joycemadubanya 
#bulkingseason #weightgain #healthylifestyle #nutrition #eatwell #livewell #howtogainweight #howtobuildmuscle #herbalifenutrition

Protein requirement. And this is just the average minimum requirement. How much are you getting from your diet daily?

My breakfast shake has about 20g of Protein.
Are you trying to live a healthy lifestyle?
Are you always tired and you're not as energetic?
Are you trying to gain weight?
Are you trying to build muscle?
Talk to me, let me know. DM @joycemadubanya
#bulkingseason #weightgain #healthylifestyle #nutrition #eatwell #livewell #howtogainweight #howtobuildmuscle #herbalifenutrition

STRENGTH VS. HYPERTROPHY by @apfau -
If you enjoy my content, make sure to follow me, @fitnesss_tipss for daily fitness content 😁.
-
The difference between strength and hyPERtrophy is a topic I’ve discussed multiple times. However, it’s still one of the most common questions I get. So, here is my explanation💪🏼.
-
Generally, lower reps are for strength and higher reps are for hypertrophy (size). However, most of us are trying to get bigger and stronger. Additionally, building strength helps with hypertrophy (size) as well. Therefore, you shouldn't be doing one or the other but instead should incorporate both.
-
How you incorporate both can vary. You can follow an upper/lower split or push/pull/legs where you have dedicated strength days and dedicated hypertrophy days. Another option is to start every workout with a main compound lift (like bench or squats) and work in low rep ranges for strength. After that lift, the rest of the workout would be focused on hypertrophy (higher reps). A third option is to separate your training into blocks focused on strength cycles and hypertrophy cycles.
-
Theoretically, you can gain strength without gaining size although the two go hand in hand and incorporating both will likely yield better results no matter what your primary goal is. Furthermore, you should always be focused on progressive overload (adding more weight and/or reps over time) on both strength and hypertrophy workouts if you want to continue progressing.
-
#gymfitunion#hypertrophy #strengthtraining #buildmuscle #musclegains #leangains #strengthgains #weightlifting #lifting #liftingweights #howtobuildmuscle #weighttraining #gains #musclegrowth #fitnesstips #workouttips

STRENGTH VS. HYPERTROPHY by @apfau -
If you enjoy my content, make sure to follow me, @fitnesss_tipss for daily fitness content 😁.
-
The difference between strength and hyPERtrophy is a topic I’ve discussed multiple times. However, it’s still one of the most common questions I get. So, here is my explanation💪🏼.
-
Generally, lower reps are for strength and higher reps are for hypertrophy (size). However, most of us are trying to get bigger and stronger. Additionally, building strength helps with hypertrophy (size) as well. Therefore, you shouldn't be doing one or the other but instead should incorporate both.
-
How you incorporate both can vary. You can follow an upper/lower split or push/pull/legs where you have dedicated strength days and dedicated hypertrophy days. Another option is to start every workout with a main compound lift (like bench or squats) and work in low rep ranges for strength. After that lift, the rest of the workout would be focused on hypertrophy (higher reps). A third option is to separate your training into blocks focused on strength cycles and hypertrophy cycles.
-
Theoretically, you can gain strength without gaining size although the two go hand in hand and incorporating both will likely yield better results no matter what your primary goal is. Furthermore, you should always be focused on progressive overload (adding more weight and/or reps over time) on both strength and hypertrophy workouts if you want to continue progressing.
-
#gymfitunion #hypertrophy #strengthtraining #buildmuscle #musclegains #leangains #strengthgains #weightlifting #lifting #liftingweights #howtobuildmuscle #weighttraining #gains #musclegrowth #fitnesstips #workouttips

“Decide always to accept your struggle and don’t compare yourself with others because everyone has the strength to live their own life and not other people’s lives.” -therightmessages.com
.
Right before I left for Georgia, I was at the half way point for the current 8 weeks I’m working through. I had seen a change of 3lbs and 3 inches. Going away and being limited didn’t help. However, I did my best to stay hydrated, I got a workout in, and we walked a shit ton of miles.
.
Came back and got right back to commitment to the second half of this. The old me would have given up on the second half of this because I wasn’t quite where I wanted to be yet. The 41 year old me understands 💯 that your results are a direct result of your effort. (And this goes with anything.) if you put in half the effort, expect half the results.
.
In this current chapter of my life (possibly entering peri menopause), I’m working through the struggles of not being able to lose weight as easily as I did a few years ago.... and not comparing myself to other women who don’t have this struggle.
.
I stand strong in belief in myself, the support of the women in my private group, and understanding the control of my own effort.
.
Ready to embrace the struggle with me? Link in my bio for a quick survey, and let’s chat about your current chapter.

“Decide always to accept your struggle and don’t compare yourself with others because everyone has the strength to live their own life and not other people’s lives.” -therightmessages.com
.
Right before I left for Georgia, I was at the half way point for the current 8 weeks I’m working through. I had seen a change of 3lbs and 3 inches. Going away and being limited didn’t help. However, I did my best to stay hydrated, I got a workout in, and we walked a shit ton of miles.
.
Came back and got right back to commitment to the second half of this. The old me would have given up on the second half of this because I wasn’t quite where I wanted to be yet. The 41 year old me understands 💯 that your results are a direct result of your effort. (And this goes with anything.) if you put in half the effort, expect half the results.
.
In this current chapter of my life (possibly entering peri menopause), I’m working through the struggles of not being able to lose weight as easily as I did a few years ago.... and not comparing myself to other women who don’t have this struggle.
.
I stand strong in belief in myself, the support of the women in my private group, and understanding the control of my own effort.
.
Ready to embrace the struggle with me? Link in my bio for a quick survey, and let’s chat about your current chapter.

STRENGTH VS. HYPERTROPHY by @yo_raman_jaat_
-
If you enjoy my content, make sure to follow me, @fitnes_town for daily fitness content 😁.
-
The difference between strength and hyPERtrophy is a topic I’ve discussed multiple times. However, it’s still one of the most common questions I get. So, here is my explanation💪🏼.
-
Generally, lower reps are for strength and higher reps are for hypertrophy (size). However, most of us are trying to get bigger and stronger. Additionally, building strength helps with hypertrophy (size) as well. Therefore, you shouldn't be doing one or the other but instead should incorporate both.
-
How you incorporate both can vary. You can follow an upper/lower split or push/pull/legs where you have dedicated strength days and dedicated hypertrophy days. Another option is to start every workout with a main compound lift (like bench or squats) and work in low rep ranges for strength. After that lift, the rest of the workout would be focused on hypertrophy (higher reps). A third option is to separate your training into blocks focused on strength cycles and hypertrophy cycles.
-
Theoretically, you can gain strength without gaining size although the two go hand in hand and incorporating both will likely yield better results no matter what your primary goal is. Furthermore, you should always be focused on progressive overload (adding more weight and/or reps over time) on both strength and hypertrophy workouts if you want to continue progressing.
-
#gymfitunion#hypertrophy #strengthtraining #buildmuscle #musclegains #leangains #strengthgains #weightlifting #lifting #liftingweights #howtobuildmuscle #weighttraining #gains #musclegrowth #fitnesstips #workouttips

STRENGTH VS. HYPERTROPHY by @yo_raman_jaat_
-
If you enjoy my content, make sure to follow me, @fitnes_town for daily fitness content 😁.
-
The difference between strength and hyPERtrophy is a topic I’ve discussed multiple times. However, it’s still one of the most common questions I get. So, here is my explanation💪🏼.
-
Generally, lower reps are for strength and higher reps are for hypertrophy (size). However, most of us are trying to get bigger and stronger. Additionally, building strength helps with hypertrophy (size) as well. Therefore, you shouldn't be doing one or the other but instead should incorporate both.
-
How you incorporate both can vary. You can follow an upper/lower split or push/pull/legs where you have dedicated strength days and dedicated hypertrophy days. Another option is to start every workout with a main compound lift (like bench or squats) and work in low rep ranges for strength. After that lift, the rest of the workout would be focused on hypertrophy (higher reps). A third option is to separate your training into blocks focused on strength cycles and hypertrophy cycles.
-
Theoretically, you can gain strength without gaining size although the two go hand in hand and incorporating both will likely yield better results no matter what your primary goal is. Furthermore, you should always be focused on progressive overload (adding more weight and/or reps over time) on both strength and hypertrophy workouts if you want to continue progressing.
-
#gymfitunion #hypertrophy #strengthtraining #buildmuscle #musclegains #leangains #strengthgains #weightlifting #lifting #liftingweights #howtobuildmuscle #weighttraining #gains #musclegrowth #fitnesstips #workouttips

STRENGTH VS. HYPERTROPHY by @apfau
-
If you enjoy my content, make sure to follow me, @gym_fit_union for daily fitness content 😁.
-
The difference between strength and hyPERtrophy is a topic I’ve discussed multiple times. However, it’s still one of the most common questions I get. So, here is my explanation💪🏼.
-
Generally, lower reps are for strength and higher reps are for hypertrophy (size). However, most of us are trying to get bigger and stronger. Additionally, building strength helps with hypertrophy (size) as well. Therefore, you shouldn't be doing one or the other but instead should incorporate both.
-
How you incorporate both can vary. You can follow an upper/lower split or push/pull/legs where you have dedicated strength days and dedicated hypertrophy days. Another option is to start every workout with a main compound lift (like bench or squats) and work in low rep ranges for strength. After that lift, the rest of the workout would be focused on hypertrophy (higher reps). A third option is to separate your training into blocks focused on strength cycles and hypertrophy cycles.
-
Theoretically, you can gain strength without gaining size although the two go hand in hand and incorporating both will likely yield better results no matter what your primary goal is. Furthermore, you should always be focused on progressive overload (adding more weight and/or reps over time) on both strength and hypertrophy workouts if you want to continue progressing.
-
#gymfitunion#hypertrophy #strengthtraining #buildmuscle #musclegains #leangains #strengthgains #weightlifting #lifting #liftingweights #howtobuildmuscle #weighttraining #gains #musclegrowth #fitnesstips #workouttips

STRENGTH VS. HYPERTROPHY by @apfau
-
If you enjoy my content, make sure to follow me, @gym_fit_union for daily fitness content 😁.
-
The difference between strength and hyPERtrophy is a topic I’ve discussed multiple times. However, it’s still one of the most common questions I get. So, here is my explanation💪🏼.
-
Generally, lower reps are for strength and higher reps are for hypertrophy (size). However, most of us are trying to get bigger and stronger. Additionally, building strength helps with hypertrophy (size) as well. Therefore, you shouldn't be doing one or the other but instead should incorporate both.
-
How you incorporate both can vary. You can follow an upper/lower split or push/pull/legs where you have dedicated strength days and dedicated hypertrophy days. Another option is to start every workout with a main compound lift (like bench or squats) and work in low rep ranges for strength. After that lift, the rest of the workout would be focused on hypertrophy (higher reps). A third option is to separate your training into blocks focused on strength cycles and hypertrophy cycles.
-
Theoretically, you can gain strength without gaining size although the two go hand in hand and incorporating both will likely yield better results no matter what your primary goal is. Furthermore, you should always be focused on progressive overload (adding more weight and/or reps over time) on both strength and hypertrophy workouts if you want to continue progressing.
-
#gymfitunion #hypertrophy #strengthtraining #buildmuscle #musclegains #leangains #strengthgains #weightlifting #lifting #liftingweights #howtobuildmuscle #weighttraining #gains #musclegrowth #fitnesstips #workouttips

Your name is behind everything you do, have pride in who you are. 🌊💪🏽
.
.
📈Online Coaching spots AVAILABLE! Click the link above in my bio!⬆️
.
.
📸 @slick_studios ———————————————————————————
#mattleefit #mattleefitcoaching #fatlossjourney #healthyandhappy #fitnesstips #diettips #exercisetips #workouttips #gymnewbie #onlinefitnesscoach #howtoloseweight #fatlossmotivation #personaltrainers #onlinepersonaltraining #buildmuscle #gainstrength #howtobuildmuscle #gymlifemotivation #summershredding2020 #alphaland

Your name is behind everything you do, have pride in who you are. 🌊💪🏽
.
.
📈Online Coaching spots AVAILABLE! Click the link above in my bio!⬆️
.
.
📸 @slick_studios ———————————————————————————
#mattleefit #mattleefitcoaching #fatlossjourney #healthyandhappy #fitnesstips #diettips #exercisetips #workouttips #gymnewbie #onlinefitnesscoach #howtoloseweight #fatlossmotivation #personaltrainers #onlinepersonaltraining #buildmuscle #gainstrength #howtobuildmuscle #gymlifemotivation #summershredding2020 #alphaland

Here’s the thing about confidence.
.
You don’t gain it on the days you feel it. You gain it on the days you don’t.
.
The day you have all the nasty, mean thoughts about yourself, those are the days you flex those confidence muscles. .
😡 You look like a freaking mess
😡 You’re not thin enough
😡 Who would listen to you anyway
😡 What will people say about me
😡 Who are you to talk about this
.
Practice over & over!!
Work it like it’s a muscle you are building. The more you work it the stronger it becomes.
.
It’s the bad days ladies! Those are the days you find it & build it.
.
Give a 🙌🏼 below if you’re working on confidence!

Here’s the thing about confidence.
.
You don’t gain it on the days you feel it. You gain it on the days you don’t.
.
The day you have all the nasty, mean thoughts about yourself, those are the days you flex those confidence muscles. .
😡 You look like a freaking mess
😡 You’re not thin enough
😡 Who would listen to you anyway
😡 What will people say about me
😡 Who are you to talk about this
.
Practice over & over!!
Work it like it’s a muscle you are building. The more you work it the stronger it becomes.
.
It’s the bad days ladies! Those are the days you find it & build it.
.
Give a 🙌🏼 below if you’re working on confidence!

🤦🏽‍♂️
Add some weight
Add more reps
.
Add more love
Add more attention
.
Share this with a friend you care about
. 🗣 1% Better Today & Tomorrow
♦️Keep Dreaming
♦️Keep Believing
♦️Keep Working... BE SOMEBODY! 🙇🏽Let's get it!
#aymHIGHERtraining
#iam1stphorm #howtolosefat #howtobuildmuscle #howtocrushlife #howtomakeprogress

🤦🏽‍♂️
Add some weight
Add more reps
.
Add more love
Add more attention
.
Share this with a friend you care about
. 🗣 1% Better Today & Tomorrow
♦️Keep Dreaming
♦️Keep Believing
♦️Keep Working... BE SOMEBODY! 🙇🏽Let's get it!
#aymHIGHERtraining
#iam1stphorm #howtolosefat #howtobuildmuscle #howtocrushlife #howtomakeprogress

My favorite gym. ✨
.
As I shared my thoughts before- it really matters how does your environment look and feel like where you train! .
It should be like  a church for your body and soul! 💪🏼
.
#luxorygym #gymlife #gymmotivation #gymviewgoals #mylifeinasia #livinginaskyscraper #skyscraper #skyscrapercity #kualalumpur #livinginkualalumpur #mylife #blessed #fitnessblog #fitnessjourney #fitnesslifestyle #fitnessgirl #fitnessgirlsmotivation #weightlossjourney #howtoloseweight #howtobuildmuscle #slimmingworld #slimmingworldmotivation

My favorite gym. ✨
.
As I shared my thoughts before- it really matters how does your environment look and feel like where you train! .
It should be like a church for your body and soul! 💪🏼
.
#luxorygym #gymlife #gymmotivation #gymviewgoals #mylifeinasia #livinginaskyscraper #skyscraper #skyscrapercity #kualalumpur #livinginkualalumpur #mylife #blessed #fitnessblog #fitnessjourney #fitnesslifestyle #fitnessgirl #fitnessgirlsmotivation #weightlossjourney #howtoloseweight #howtobuildmuscle #slimmingworld #slimmingworldmotivation

BULK UP FAST by @apfau
-
If you enjoy my content, make sure to follow me, @gym_power143 for daily fitness content 😁.
-
Everyone wants to gain muscle as fast as possible but if you try to rush the process, you’re going to get fat. If you’re a complete beginner, you should aim for 2-3 pounds per month. If you’re an intermediate, 1-2 pounds a month is good. If you’re more advanced, 1 pound is more appropriate.
-
First, you should focus your diet on mostly healthy foods and not junk. It’s ok to incorporate some junk but don’t fall into the trap of thinking that bulking means eating garbage. I like an 85/15 split or 90/10. Swipe left some meal ideas by @theskinnysurvivor.
-
Second, focus on compound lifts. You can include isolation exercises as well but developing your overall strength on the main compounds is your best bet to gain overall size and strength.
-
Third, get enough sleep. Most people need somewhere between 6 and 9 hours. Sleep is our most powerful recovery tool and that is when your body repairs itself. Getting adequate sleep is a more powerful testosterone booster than any supplement.
-
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💪🏼.
-

#bulking #bulkingseason #bulkingfood #musclefood #musclemeals #musclegain #leangains #gains #howtobuildmuscle #gainmuscle #buildmuscle #bulkup #weightgain #musclebuilding #musclebuildingfoods

BULK UP FAST by @apfau
-
If you enjoy my content, make sure to follow me, @gym_power143 for daily fitness content 😁.
-
Everyone wants to gain muscle as fast as possible but if you try to rush the process, you’re going to get fat. If you’re a complete beginner, you should aim for 2-3 pounds per month. If you’re an intermediate, 1-2 pounds a month is good. If you’re more advanced, 1 pound is more appropriate.
-
First, you should focus your diet on mostly healthy foods and not junk. It’s ok to incorporate some junk but don’t fall into the trap of thinking that bulking means eating garbage. I like an 85/15 split or 90/10. Swipe left some meal ideas by @theskinnysurvivor .
-
Second, focus on compound lifts. You can include isolation exercises as well but developing your overall strength on the main compounds is your best bet to gain overall size and strength.
-
Third, get enough sleep. Most people need somewhere between 6 and 9 hours. Sleep is our most powerful recovery tool and that is when your body repairs itself. Getting adequate sleep is a more powerful testosterone booster than any supplement.
-
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💪🏼.
-

#bulking #bulkingseason #bulkingfood #musclefood #musclemeals #musclegain #leangains #gains #howtobuildmuscle #gainmuscle #buildmuscle #bulkup #weightgain #musclebuilding #musclebuildingfoods

LOSE FAT/GAIN MUSCLE by @apfau
-
If you enjoy my content, make sure to follow me, @apfau for daily fitness content 😁.
-
A common misconception is that your diet and routine must change drastically depending on whether you are trying to gain muscle or lose fat. The truth is, the only major difference is your overall macronutrient intake.
-
When bulking, if you want to gain muscle with minimal fat gain, a 300 calorie surplus is all you need and you should aim to gain no more than 2-3 pounds per month. Since you can lose fat faster than you can gain muscle, when cutting, you should be at around a 500 calorie deficit and you can lose 1-2 pounds per week. I recommend cardio during either phase and that simply gets factored into your overall calorie requirement.
-
As far as training, I always tell people that what worked to build muscle when bulking is what you should do to maintain it while cutting. Your routine should not drastically change when you begin cutting. Light weight with high reps doesn't get you leaner. Eating in a caloric deficit does. If anything, doing light weights will be detrimental since you're not providing your body with a reason to hold onto muscle.
-
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 at pfaufitness@gmail.com for more information on online coaching.
-
#musclegain #buildmuscle #musclebuilding #leangains #gains #fatlosstips #weightlosstips #howtolosefat #howtobuildmuscle #getlean #getshredded #weightloss #fatlosshelp #fatloss #musclegrowth

LOSE FAT/GAIN MUSCLE by @apfau
-
If you enjoy my content, make sure to follow me, @apfau for daily fitness content 😁.
-
A common misconception is that your diet and routine must change drastically depending on whether you are trying to gain muscle or lose fat. The truth is, the only major difference is your overall macronutrient intake.
-
When bulking, if you want to gain muscle with minimal fat gain, a 300 calorie surplus is all you need and you should aim to gain no more than 2-3 pounds per month. Since you can lose fat faster than you can gain muscle, when cutting, you should be at around a 500 calorie deficit and you can lose 1-2 pounds per week. I recommend cardio during either phase and that simply gets factored into your overall calorie requirement.
-
As far as training, I always tell people that what worked to build muscle when bulking is what you should do to maintain it while cutting. Your routine should not drastically change when you begin cutting. Light weight with high reps doesn't get you leaner. Eating in a caloric deficit does. If anything, doing light weights will be detrimental since you're not providing your body with a reason to hold onto muscle.
-
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 at pfaufitness@gmail.com for more information on online coaching.
-
#musclegain #buildmuscle #musclebuilding #leangains #gains #fatlosstips #weightlosstips #howtolosefat #howtobuildmuscle #getlean #getshredded #weightloss #fatlosshelp #fatloss #musclegrowth

Everyone wants to gain muscle as fast as possible but if you try to rush the process, you’re going to get fat. If you’re a complete beginner, you should aim for 2-3 pounds per month. If you’re an intermediate, 1-2 pounds a month is good. If you’re more advanced, 1 pound is more appropriate.
-
First, you should focus your diet on mostly healthy foods and not junk. It’s ok to incorporate some junk but don’t fall into the trap of thinking that bulking means eating garbage. I like an 85/15 split or 90/10. Swipe left some meal ideas by @fitness_member
-
Second, focus on compound lifts. You can include isolation exercises as well but developing your overall strength on the main compounds is your best bet to gain overall size and strength.
-
Third, get enough sleep. Most people need somewhere between 6 and 9 hours. Sleep is our most powerful recovery tool and that is when your body repairs itself. Getting adequate sleep is a more powerful testosterone booster than any supplement.
-
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💪🏼. #bulking #bulkingseason #bulkingfood #musclefood #musclemeals #musclegain #leangains #gains #howtobuildmuscle #gainmuscle #buildmuscle #bulkup #weightgain #musclebuilding #musclebuildingfoods

Everyone wants to gain muscle as fast as possible but if you try to rush the process, you’re going to get fat. If you’re a complete beginner, you should aim for 2-3 pounds per month. If you’re an intermediate, 1-2 pounds a month is good. If you’re more advanced, 1 pound is more appropriate.
-
First, you should focus your diet on mostly healthy foods and not junk. It’s ok to incorporate some junk but don’t fall into the trap of thinking that bulking means eating garbage. I like an 85/15 split or 90/10. Swipe left some meal ideas by @fitness_member
-
Second, focus on compound lifts. You can include isolation exercises as well but developing your overall strength on the main compounds is your best bet to gain overall size and strength.
-
Third, get enough sleep. Most people need somewhere between 6 and 9 hours. Sleep is our most powerful recovery tool and that is when your body repairs itself. Getting adequate sleep is a more powerful testosterone booster than any supplement.
-
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💪🏼. #bulking #bulkingseason #bulkingfood #musclefood #musclemeals #musclegain #leangains #gains #howtobuildmuscle #gainmuscle #buildmuscle #bulkup #weightgain #musclebuilding #musclebuildingfoods

𝐈 𝐠𝐞𝐭 𝐢𝐭, 𝐈 𝐬𝐞𝐧𝐬𝐞 𝐲𝐨𝐮𝐫 𝐟𝐫𝐮𝐬𝐭𝐫𝐚𝐭𝐢𝐨𝐧....⁣
⁣
You're going to the gym 3-5 times a week, being more active, paying more attention to what you eat, and not going out to eat as much, yet you atill aren't losing fat like you feel you should be?⁣
⁣
𝐒𝐡𝐨𝐮𝐥𝐝 𝐲𝐨𝐮 𝐠𝐨 𝐭𝐨 𝐭𝐡𝐞 𝐠𝐲𝐦 𝐚𝐠𝐚𝐢𝐧?⁣
⁣
𝐃𝐨 𝐦𝐨𝐫𝐞 𝐂𝐚𝐫𝐝𝐢𝐨?⁣
⁣
𝐈𝐬 𝐢𝐭 𝐲𝐨𝐮𝐫 𝐦𝐞𝐭𝐚𝐛𝐨𝐥𝐢𝐬𝐦?⁣
⁣
𝗪𝐡𝐚𝐭'𝐬 𝐭𝐡𝐞 𝐫𝐞𝐚𝐬𝐨𝐧 𝐲𝐨𝐮 𝐚𝐫𝐞𝐧𝐭 𝐦𝐚𝐤𝐢𝐧𝐠 𝐚𝐧𝐲 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬?⁣
⁣
You're not in a  𝐂 𝐀 𝐋 𝐎 𝐑 𝐈 𝐄  𝐃 𝐄 𝐅 𝐈 𝐂 𝐈 𝐓 ⁣
⁣
"Oh, but I only eat 900 Calories a day"⁣
⁣
Read the above again.....⁣
⁣
If you were, you'd be losing weight (quickly)⁣
⁣
But, what's the reason?⁣
⁣
There could be many Factors, but here's most likely going to be the main bulk of them....⁣
⁣
⁣
1) 𝐘𝐨𝐮 𝐝𝐢𝐞𝐭 𝐌𝐨𝐧𝐝𝐚𝐲 - 𝐅𝐫𝐢𝐝𝐚𝐲, and "reward" yourself a little "too much" over the weekend. Non linear dieting is a great tool, but when your weekend looks a little like a eating competition, its not going to help you out, and remember just becasue you have trained it doesn't deserve a "blow out"- If you want a meal out, account for it within your Nutrition, and have a meal out. ⁣
⁣
2) 𝐔𝐧𝐝𝐞𝐫 𝐫𝐞𝐩𝐨𝐫𝐭𝐢𝐧𝐠 𝐢𝐧𝐭𝐚𝐤𝐞 - Probably THE MOST common reason. Whether knowingly or unknowingly, you are eating more than you are tracking. Perhaps missing the oils, dressing, sauces, drinks, or using incorrect data when tracking meals. It's extremely common for most people to track less Calories than they physically consume.⁣
⁣
3) 𝐘𝐨𝐮 𝐚𝐫𝐞𝐧'𝐭 𝐚𝐬 𝐚𝐜𝐭𝐢𝐯𝐞 𝐚𝐬 𝐲𝐨𝐮 𝐭𝐡𝐢𝐧𝐤 - Training 5 days a week is cool, but doing less than 4000 Steps a day is actually classing you as sedentary.⁣
⁣
𝟒)𝐘𝐨𝐮𝐫 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬 𝐚𝐫𝐞 𝐣𝐮𝐬𝐭 𝐭𝐨𝐨 𝐡𝐢𝐠𝐡. Simple.⁣
⁣
⁣
⁣
So what do to?⁣
⁣
Address the problem.⁣
⁣
>> Work towards a 7 day Calorie total⁣
⁣
>> Ensure you are being critical with your trcking, and accounting for everything tou consume⁣
⁣
>> Look at your activity level, beyond your gym sessions ⁣
⁣
>>If needed reduce Calories down⁣
⁣
But most importantly, change what you are doing.⁣
⁣
Don't continue to follow the same thing, make zero changes, and moan about not seeing any progress, when you are simply following the exact same thing that has left you seeing zero results.

𝐈 𝐠𝐞𝐭 𝐢𝐭, 𝐈 𝐬𝐞𝐧𝐬𝐞 𝐲𝐨𝐮𝐫 𝐟𝐫𝐮𝐬𝐭𝐫𝐚𝐭𝐢𝐨𝐧....⁣

You're going to the gym 3-5 times a week, being more active, paying more attention to what you eat, and not going out to eat as much, yet you atill aren't losing fat like you feel you should be?⁣

𝐒𝐡𝐨𝐮𝐥𝐝 𝐲𝐨𝐮 𝐠𝐨 𝐭𝐨 𝐭𝐡𝐞 𝐠𝐲𝐦 𝐚𝐠𝐚𝐢𝐧?⁣

𝐃𝐨 𝐦𝐨𝐫𝐞 𝐂𝐚𝐫𝐝𝐢𝐨?⁣

𝐈𝐬 𝐢𝐭 𝐲𝐨𝐮𝐫 𝐦𝐞𝐭𝐚𝐛𝐨𝐥𝐢𝐬𝐦?⁣

𝗪𝐡𝐚𝐭'𝐬 𝐭𝐡𝐞 𝐫𝐞𝐚𝐬𝐨𝐧 𝐲𝐨𝐮 𝐚𝐫𝐞𝐧𝐭 𝐦𝐚𝐤𝐢𝐧𝐠 𝐚𝐧𝐲 𝐩𝐫𝐨𝐠𝐫𝐞𝐬𝐬?⁣

You're not in a 𝐂 𝐀 𝐋 𝐎 𝐑 𝐈 𝐄 𝐃 𝐄 𝐅 𝐈 𝐂 𝐈 𝐓 ⁣

"Oh, but I only eat 900 Calories a day"⁣

Read the above again.....⁣

If you were, you'd be losing weight (quickly)⁣

But, what's the reason?⁣

There could be many Factors, but here's most likely going to be the main bulk of them....⁣


1) 𝐘𝐨𝐮 𝐝𝐢𝐞𝐭 𝐌𝐨𝐧𝐝𝐚𝐲 - 𝐅𝐫𝐢𝐝𝐚𝐲, and "reward" yourself a little "too much" over the weekend. Non linear dieting is a great tool, but when your weekend looks a little like a eating competition, its not going to help you out, and remember just becasue you have trained it doesn't deserve a "blow out"- If you want a meal out, account for it within your Nutrition, and have a meal out. ⁣

2) 𝐔𝐧𝐝𝐞𝐫 𝐫𝐞𝐩𝐨𝐫𝐭𝐢𝐧𝐠 𝐢𝐧𝐭𝐚𝐤𝐞 - Probably THE MOST common reason. Whether knowingly or unknowingly, you are eating more than you are tracking. Perhaps missing the oils, dressing, sauces, drinks, or using incorrect data when tracking meals. It's extremely common for most people to track less Calories than they physically consume.⁣

3) 𝐘𝐨𝐮 𝐚𝐫𝐞𝐧'𝐭 𝐚𝐬 𝐚𝐜𝐭𝐢𝐯𝐞 𝐚𝐬 𝐲𝐨𝐮 𝐭𝐡𝐢𝐧𝐤 - Training 5 days a week is cool, but doing less than 4000 Steps a day is actually classing you as sedentary.⁣

𝟒)𝐘𝐨𝐮𝐫 𝐜𝐚𝐥𝐨𝐫𝐢𝐞𝐬 𝐚𝐫𝐞 𝐣𝐮𝐬𝐭 𝐭𝐨𝐨 𝐡𝐢𝐠𝐡. Simple.⁣



So what do to?⁣

Address the problem.⁣

>> Work towards a 7 day Calorie total⁣

>> Ensure you are being critical with your trcking, and accounting for everything tou consume⁣

>> Look at your activity level, beyond your gym sessions ⁣

>>If needed reduce Calories down⁣

But most importantly, change what you are doing.⁣

Don't continue to follow the same thing, make zero changes, and moan about not seeing any progress, when you are simply following the exact same thing that has left you seeing zero results.

💪 WORKOUT WEDNESDAY 💪
.
.
.
Yesterday’s workout felt amazing! Honestly having a week off from lifting weights felt great. My body definitely needed it. I picked up at the same exact weight & that also felt amazing! 🤗
.
.
👉 My last program really helped me gain strength, push myself, shred down in body fat, build muscle & kept me consistent in & outside of the gym! Now I just need to decide what my next goal is! 😅😆
.
.
⬇️ ⬇️ ⬇️
.
.
👉 Give these exercises a try!! Make sure to focus in on the muscle group you are working! Don’t be scared to up your weight & drop your sets! Start with 3 sets of 10! Moderate- Heavy weight! If need be drop down to 8 reps if you are pushing some heavy metal 😉💪
.
.
.
.
.
🎉 With all that being said who is ready to join in on my March group?! Drop a 💪 down below for some gains!
.
.
.
.
🎉💪🎉💪🎉💪🎉💪🎉💪🎉💪🎉

💪 WORKOUT WEDNESDAY 💪
.
.
.
Yesterday’s workout felt amazing! Honestly having a week off from lifting weights felt great. My body definitely needed it. I picked up at the same exact weight & that also felt amazing! 🤗
.
.
👉 My last program really helped me gain strength, push myself, shred down in body fat, build muscle & kept me consistent in & outside of the gym! Now I just need to decide what my next goal is! 😅😆
.
.
⬇️ ⬇️ ⬇️
.
.
👉 Give these exercises a try!! Make sure to focus in on the muscle group you are working! Don’t be scared to up your weight & drop your sets! Start with 3 sets of 10! Moderate- Heavy weight! If need be drop down to 8 reps if you are pushing some heavy metal 😉💪
.
.
.
.
.
🎉 With all that being said who is ready to join in on my March group?! Drop a 💪 down below for some gains!
.
.
.
.
🎉💪🎉💪🎉💪🎉💪🎉💪🎉💪🎉

New Podcast 35: Building Muscle in the Gym with Gary Walker .
Click the link in my bio @over40funk 
If you life to Go to the gym and you’re over 40 and you’re ready to start building muscle the right way without getting injured, Gary Walker is the man to talk to. .

Gary is the creator of TriCon Training and is a muscle-building expert for men over 40. He helps men get into the best shape of their lives, and in this episode, he shares his own 25-year muscle-building journey.
.

You’ll also hear how to get your killer workouts done without lifting ridiculous amounts of weights to get ripped, and how to start making the most of your time in the gym.
. 
Tune in and hear how you can finally get in the best shape of your life.
. "Just realize you’re still good enough and you’re capable, so just don’t give up yet" - Gary Walker
. 
In this episode:
. -  Growing up as a quiet and insecure kid from a small town and what motivated Gary to start working out -  How going from being jacked in his 30s to losing momentum in his 40s affected Gary’s life -  How to look at yourself, write down your emotions, and go back to them when you start getting discouraged -  How to use the isometric contractions method incorporated with other workout routines so you can still get jacked while avoiding injuries -  The importance of warm-ups, resting between reps, nutrition, and sleep when building muscle -  Why you should get deadlifting out of your head and start focusing more on core strengthening -  Gary’s favorite muscle building exercises -  The top programs for men who want to experience having muscles for the first time or for those who are still passionate about lifting and being in the gym .

Over 40 Alpha podcast @over40funk . 
Over 40 Alpha iTunes Podcast - 
https://itunes.apple.com/ca/podcast/the-over-40-alpha-podcast/id1446632685 
#over40 #anabolictribe #garywalker #muscle #howtobuildmuscle #over50 #over60 #menover40

New Podcast 35: Building Muscle in the Gym with Gary Walker .
Click the link in my bio @over40funk
If you life to Go to the gym and you’re over 40 and you’re ready to start building muscle the right way without getting injured, Gary Walker is the man to talk to. .

Gary is the creator of TriCon Training and is a muscle-building expert for men over 40. He helps men get into the best shape of their lives, and in this episode, he shares his own 25-year muscle-building journey.
.

You’ll also hear how to get your killer workouts done without lifting ridiculous amounts of weights to get ripped, and how to start making the most of your time in the gym.
.
Tune in and hear how you can finally get in the best shape of your life.
. "Just realize you’re still good enough and you’re capable, so just don’t give up yet" - Gary Walker
.
In this episode:
. - Growing up as a quiet and insecure kid from a small town and what motivated Gary to start working out - How going from being jacked in his 30s to losing momentum in his 40s affected Gary’s life - How to look at yourself, write down your emotions, and go back to them when you start getting discouraged - How to use the isometric contractions method incorporated with other workout routines so you can still get jacked while avoiding injuries - The importance of warm-ups, resting between reps, nutrition, and sleep when building muscle - Why you should get deadlifting out of your head and start focusing more on core strengthening - Gary’s favorite muscle building exercises - The top programs for men who want to experience having muscles for the first time or for those who are still passionate about lifting and being in the gym .

Over 40 Alpha podcast @over40funk .
Over 40 Alpha iTunes Podcast -
https://itunes.apple.com/ca/podcast/the-over-40-alpha-podcast/id1446632685
#over40 #anabolictribe #garywalker #muscle #howtobuildmuscle #over50 #over60 #menover40

𝐌𝐚𝐜𝐡𝐢𝐧𝐞 𝐁𝐫𝐞𝐚𝐤𝐝𝐨𝐰𝐧 #𝟏: 𝐓𝐡𝐞 𝐒𝐦𝐢𝐭𝐡 𝐌𝐚𝐜𝐡𝐢𝐧𝐞⁣
⁣
"𝘚𝘮𝘪𝘵𝘩 𝘔𝘢𝘤𝘩𝘪𝘯𝘦 𝘗𝘳𝘰𝘨𝘳𝘢𝘮 𝘧𝘰𝘳 𝘣𝘦𝘨𝘪𝘯𝘯𝘦𝘳𝘴" 𝘤𝘰𝘮𝘪𝘯𝘨 𝘴𝘰𝘰𝘯 ⁣
⁣
*Anyone wanting to learn how to "𝘚𝘩𝘰𝘤𝘬 𝘺𝘰𝘶𝘳 𝘮𝘶𝘴𝘤𝘭𝘦𝘴" for *𝐠𝐫𝐨𝐰𝐭𝐡* using the Smith Machine I created a "𝐒𝐦𝐢𝐭𝐡 𝐌𝐚𝐜𝐡𝐢𝐧𝐞 𝐏𝐫𝐨𝐠𝐫𝐚𝐦" feel free to shoot me a "DM". ⁣
⁣
𝐈𝐧𝐜𝐥𝐮𝐝𝐞𝐝 (𝟕+ 𝐩𝐚𝐠𝐞𝐬 𝐨𝐟 𝐤𝐧𝐨𝐰𝐥𝐞𝐝𝐠𝐞)⁣
-7 Full Smith Machine Workouts That I use weekly with full set and rep ranges⁣
- Full breakdowns/explanations for each exercise⁣
- Numerous variations to each exercise ⁣
- "𝐌𝐲 𝐦𝐢𝐧𝐝𝐬𝐞𝐭" on how to shock each muscle group with exercises for faster growth⁣
-  Why I no longer include "𝐅𝐥𝐚𝐭 𝐁𝐚𝐫𝐞𝐛𝐞𝐥𝐥 𝐁𝐞𝐧𝐜𝐡 𝐏𝐫𝐞𝐬𝐬" or "𝐅𝐥𝐚𝐭 𝐃𝐮𝐦𝐛𝐛𝐞𝐥𝐥 𝐏𝐫𝐞𝐬𝐬" in my workouts.⁣
+ More⁣
⁣
"𝐌𝐲 𝐑𝐞𝐬𝐮𝐥𝐭𝐬"⁣
-integrating this program into my weekly split since around January and honestly speaking,⁣
𝟷) 𝘐 𝘩𝘢𝘷𝘦 𝘪𝘯𝘤𝘳𝘦𝘢𝘴𝘦𝘥 𝘵𝘩𝘦 𝘱𝘳𝘰𝘥𝘶𝘤𝘵𝘪𝘷𝘪𝘵𝘺/intensity 𝘰𝘧 𝘦𝘢𝘤𝘩 𝘰𝘧 𝘮𝘺 𝘴𝘦𝘵𝘴 ⁣
2) M𝘺 𝘴𝘵𝘳𝘦𝘯𝘨𝘵𝘩 𝘩𝘢𝘴 𝘪𝘯𝘤𝘳𝘦𝘢𝘴𝘦𝘥⁣
3) 𝘔𝘺 𝘧𝘰𝘳𝘮 𝘪𝘴 𝘣𝘦𝘵𝘵𝘦𝘳⁣
𝐚𝐧𝐝 𝐦𝐨𝐬𝐭 𝐢𝐦𝐩𝐨𝐫𝐭𝐚𝐧𝐭𝐥𝐲 ⁣
4) 𝘐'𝘮 𝘪𝘯𝘫𝘶𝘳𝘺-𝘧𝘳𝘦𝘦.⁣
⁣
𝐂𝐨𝐦𝐦𝐞𝐧𝐭 𝐛𝐞𝐥𝐨𝐰 𝐰𝐡𝐚𝐭 𝐌𝐚𝐜𝐡𝐢𝐧𝐞 𝐛𝐫𝐞𝐚𝐤𝐝𝐨𝐰𝐧/𝐃𝐞𝐭𝐚𝐢𝐥𝐞𝐝 𝐌𝐚𝐜𝐡𝐢𝐧𝐞 𝐩𝐫𝐨𝐠𝐫𝐚𝐦 𝐲𝐨𝐮 𝐰𝐨𝐮𝐥𝐝 𝐥𝐢𝐤𝐞 𝐭𝐨 𝐬𝐞𝐞 𝐧𝐞𝐱𝐭.⁣
⁣
#fitness⁣
#powerbuilding ⁣
#health ⁣
#smithmachine ⁣
#weightloss ⁣
#howtobuildmuscle ⁣
#lifestyle @mikeohearn @heathevans44 @bodybuildingcom

𝐌𝐚𝐜𝐡𝐢𝐧𝐞 𝐁𝐫𝐞𝐚𝐤𝐝𝐨𝐰𝐧 #𝟏 : 𝐓𝐡𝐞 𝐒𝐦𝐢𝐭𝐡 𝐌𝐚𝐜𝐡𝐢𝐧𝐞⁣

"𝘚𝘮𝘪𝘵𝘩 𝘔𝘢𝘤𝘩𝘪𝘯𝘦 𝘗𝘳𝘰𝘨𝘳𝘢𝘮 𝘧𝘰𝘳 𝘣𝘦𝘨𝘪𝘯𝘯𝘦𝘳𝘴" 𝘤𝘰𝘮𝘪𝘯𝘨 𝘴𝘰𝘰𝘯 ⁣

*Anyone wanting to learn how to "𝘚𝘩𝘰𝘤𝘬 𝘺𝘰𝘶𝘳 𝘮𝘶𝘴𝘤𝘭𝘦𝘴" for *𝐠𝐫𝐨𝐰𝐭𝐡* using the Smith Machine I created a "𝐒𝐦𝐢𝐭𝐡 𝐌𝐚𝐜𝐡𝐢𝐧𝐞 𝐏𝐫𝐨𝐠𝐫𝐚𝐦" feel free to shoot me a "DM". ⁣

𝐈𝐧𝐜𝐥𝐮𝐝𝐞𝐝 (𝟕+ 𝐩𝐚𝐠𝐞𝐬 𝐨𝐟 𝐤𝐧𝐨𝐰𝐥𝐞𝐝𝐠𝐞)⁣
-7 Full Smith Machine Workouts That I use weekly with full set and rep ranges⁣
- Full breakdowns/explanations for each exercise⁣
- Numerous variations to each exercise ⁣
- "𝐌𝐲 𝐦𝐢𝐧𝐝𝐬𝐞𝐭" on how to shock each muscle group with exercises for faster growth⁣
-  Why I no longer include "𝐅𝐥𝐚𝐭 𝐁𝐚𝐫𝐞𝐛𝐞𝐥𝐥 𝐁𝐞𝐧𝐜𝐡 𝐏𝐫𝐞𝐬𝐬" or "𝐅𝐥𝐚𝐭 𝐃𝐮𝐦𝐛𝐛𝐞𝐥𝐥 𝐏𝐫𝐞𝐬𝐬" in my workouts.⁣
+ More⁣

"𝐌𝐲 𝐑𝐞𝐬𝐮𝐥𝐭𝐬"⁣
-integrating this program into my weekly split since around January and honestly speaking,⁣
𝟷) 𝘐 𝘩𝘢𝘷𝘦 𝘪𝘯𝘤𝘳𝘦𝘢𝘴𝘦𝘥 𝘵𝘩𝘦 𝘱𝘳𝘰𝘥𝘶𝘤𝘵𝘪𝘷𝘪𝘵𝘺/intensity 𝘰𝘧 𝘦𝘢𝘤𝘩 𝘰𝘧 𝘮𝘺 𝘴𝘦𝘵𝘴 ⁣
2) M𝘺 𝘴𝘵𝘳𝘦𝘯𝘨𝘵𝘩 𝘩𝘢𝘴 𝘪𝘯𝘤𝘳𝘦𝘢𝘴𝘦𝘥⁣
3) 𝘔𝘺 𝘧𝘰𝘳𝘮 𝘪𝘴 𝘣𝘦𝘵𝘵𝘦𝘳⁣
𝐚𝐧𝐝 𝐦𝐨𝐬𝐭 𝐢𝐦𝐩𝐨𝐫𝐭𝐚𝐧𝐭𝐥𝐲 ⁣
4) 𝘐'𝘮 𝘪𝘯𝘫𝘶𝘳𝘺-𝘧𝘳𝘦𝘦.⁣

𝐂𝐨𝐦𝐦𝐞𝐧𝐭 𝐛𝐞𝐥𝐨𝐰 𝐰𝐡𝐚𝐭 𝐌𝐚𝐜𝐡𝐢𝐧𝐞 𝐛𝐫𝐞𝐚𝐤𝐝𝐨𝐰𝐧/𝐃𝐞𝐭𝐚𝐢𝐥𝐞𝐝 𝐌𝐚𝐜𝐡𝐢𝐧𝐞 𝐩𝐫𝐨𝐠𝐫𝐚𝐦 𝐲𝐨𝐮 𝐰𝐨𝐮𝐥𝐝 𝐥𝐢𝐤𝐞 𝐭𝐨 𝐬𝐞𝐞 𝐧𝐞𝐱𝐭.⁣

#fitness
#powerbuilding
#health
#smithmachine
#weightloss
#howtobuildmuscle
#lifestyle @mikeohearn @heathevans44 @bodybuildingcom

Everyone wants to gain muscle as fast as possible but if you try to rush the process, you’re going to get fat. If you’re a complete beginner, you should aim for 2-3 pounds per month. If you’re an intermediate, 1-2 pounds a month is good. If you’re more advanced, 1 pound is more appropriate.
-
First, you should focus your diet on mostly healthy foods and not junk. It’s ok to incorporate some junk but don’t fall into the trap of thinking that bulking means eating garbage. I like an 85/15 split or 90/10. Swipe left some meal ideas by @theskinnysurvivor.
-
Second, focus on compound lifts. You can include isolation exercises as well but developing your overall strength on the main compounds is your best bet to gain overall size and strength.
-
Third, get enough sleep. Most people need somewhere between 6 and 9 hours. Sleep is our most powerful recovery tool and that is when your body repairs itself. Getting adequate sleep is a more powerful testosterone booster than any supplement.
-
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💪🏼. #bulking #bulkingseason #bulkingfood #musclefood #musclemeals #musclegain #leangains #gains #howtobuildmuscle #gainmuscle #buildmuscle #bulkup #weightgain #musclebuilding #musclebuildingfoods

Everyone wants to gain muscle as fast as possible but if you try to rush the process, you’re going to get fat. If you’re a complete beginner, you should aim for 2-3 pounds per month. If you’re an intermediate, 1-2 pounds a month is good. If you’re more advanced, 1 pound is more appropriate.
-
First, you should focus your diet on mostly healthy foods and not junk. It’s ok to incorporate some junk but don’t fall into the trap of thinking that bulking means eating garbage. I like an 85/15 split or 90/10. Swipe left some meal ideas by @theskinnysurvivor .
-
Second, focus on compound lifts. You can include isolation exercises as well but developing your overall strength on the main compounds is your best bet to gain overall size and strength.
-
Third, get enough sleep. Most people need somewhere between 6 and 9 hours. Sleep is our most powerful recovery tool and that is when your body repairs itself. Getting adequate sleep is a more powerful testosterone booster than any supplement.
-
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💪🏼. #bulking #bulkingseason #bulkingfood #musclefood #musclemeals #musclegain #leangains #gains #howtobuildmuscle #gainmuscle #buildmuscle #bulkup #weightgain #musclebuilding #musclebuildingfoods

You have to find you own ideal place to train. .
I really enjoyed my gym sessions in Kuala Lumpur. It was really the place where I could be effective and go to the gym motivated every time. 💪🏼
.
They say “it’s all on you!” Not really! It’s is also your environment...when you are training in a place which is well-equipped, clean and nice you are gonna be more motivated and focused during muscle work! 🤜🏼🤛🏼
.
Do you agree? What do you think ? .
#kualalumpur #kualalumpurgym #livinginasia #mylifeinasia #blessed #gymtime #gymsession #gymmotivation #fitnessblog #fitnessgirl #fitnessgirlsmotivation #fitnessjourney #howtoloseweight #howtobuildmuscle #girlswholift #bbggirls #slimmingworlduk #slimmingworldusa #slimmingworldrecipes

You have to find you own ideal place to train. .
I really enjoyed my gym sessions in Kuala Lumpur. It was really the place where I could be effective and go to the gym motivated every time. 💪🏼
.
They say “it’s all on you!” Not really! It’s is also your environment...when you are training in a place which is well-equipped, clean and nice you are gonna be more motivated and focused during muscle work! 🤜🏼🤛🏼
.
Do you agree? What do you think ? .
#kualalumpur #kualalumpurgym #livinginasia #mylifeinasia #blessed #gymtime #gymsession #gymmotivation #fitnessblog #fitnessgirl #fitnessgirlsmotivation #fitnessjourney #howtoloseweight #howtobuildmuscle #girlswholift #bbggirls #slimmingworlduk #slimmingworldusa #slimmingworldrecipes

You want to make a big change in your life?

You have to see it in your mind first.

What you think you become.

Learn how you can visualize yourself into taking action and building yourself into success.

How to visualize 👇
https://youtu.be/uqxBibt1aHE

Build your Body. Build your Life. 👇
www.jackedstyle.com

You want to make a big change in your life?

You have to see it in your mind first.

What you think you become.

Learn how you can visualize yourself into taking action and building yourself into success.

How to visualize 👇
https://youtu.be/uqxBibt1aHE

Build your Body. Build your Life. 👇
www.jackedstyle.com

BULK UP FAST by @apfau
-
If you enjoy my content, make sure to follow me, @all_fitness89 for daily fitness content 😁.
-
Everyone wants to gain muscle as fast as possible but if you try to rush the process, you’re going to get fat. If you’re a complete beginner, you should aim for 2-3 pounds per month. If you’re an intermediate, 1-2 pounds a month is good. If you’re more advanced, 1 pound is more appropriate.
-
First, you should focus your diet on mostly healthy foods and not junk. It’s ok to incorporate some junk but don’t fall into the trap of thinking that bulking means eating garbage. I like an 85/15 split or 90/10. Swipe left some meal ideas by @theskinnysurvivor.
-
Second, focus on compound lifts. You can include isolation exercises as well but developing your overall strength on the main compounds is your best bet to gain overall size and strength.
-
Third, get enough sleep. Most people need somewhere between 6 and 9 hours. Sleep is our most powerful recovery tool and that is when your body repairs itself. Getting adequate sleep is a more powerful testosterone booster than any supplement.
-
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💪🏼.
-

#bulking #bulkingseason #bulkingfood #musclefood #musclemeals #musclegain #leangains #gains #howtobuildmuscle #gainmuscle #buildmuscle #bulkup #weightgain #musclebuilding #musclebuildingfoods

BULK UP FAST by @apfau
-
If you enjoy my content, make sure to follow me, @all_fitness89 for daily fitness content 😁.
-
Everyone wants to gain muscle as fast as possible but if you try to rush the process, you’re going to get fat. If you’re a complete beginner, you should aim for 2-3 pounds per month. If you’re an intermediate, 1-2 pounds a month is good. If you’re more advanced, 1 pound is more appropriate.
-
First, you should focus your diet on mostly healthy foods and not junk. It’s ok to incorporate some junk but don’t fall into the trap of thinking that bulking means eating garbage. I like an 85/15 split or 90/10. Swipe left some meal ideas by @theskinnysurvivor .
-
Second, focus on compound lifts. You can include isolation exercises as well but developing your overall strength on the main compounds is your best bet to gain overall size and strength.
-
Third, get enough sleep. Most people need somewhere between 6 and 9 hours. Sleep is our most powerful recovery tool and that is when your body repairs itself. Getting adequate sleep is a more powerful testosterone booster than any supplement.
-
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💪🏼.
-

#bulking #bulkingseason #bulkingfood #musclefood #musclemeals #musclegain #leangains #gains #howtobuildmuscle #gainmuscle #buildmuscle #bulkup #weightgain #musclebuilding #musclebuildingfoods

BULK UP FAST by @apfau
-
If you enjoy my content, make sure to follow me, @workout_.collage for daily fitness content 😁.
-
Everyone wants to gain muscle as fast as possible but if you try to rush the process, you’re going to get fat. If you’re a complete beginner, you should aim for 2-3 pounds per month. If you’re an intermediate, 1-2 pounds a month is good. If you’re more advanced, 1 pound is more appropriate.
-
First, you should focus your diet on mostly healthy foods and not junk. It’s ok to incorporate some junk but don’t fall into the trap of thinking that bulking means eating garbage. I like an 85/15 split or 90/10. Swipe left some meal ideas by @theskinnysurvivor.
-
Second, focus on compound lifts. You can include isolation exercises as well but developing your overall strength on the main compounds is your best bet to gain overall size and strength.
-
Third, get enough sleep. Most people need somewhere between 6 and 9 hours. Sleep is our most powerful recovery tool and that is when your body repairs itself. Getting adequate sleep is a more powerful testosterone booster than any supplement.
-
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💪🏼.
-

#bulking #bulkingseason #bulkingfood #musclefood #musclemeals #musclegain #leangains #gains #howtobuildmuscle #gainmuscle #buildmuscle #bulkup #weightgain #musclebuilding #musclebuildingfoods

BULK UP FAST by @apfau
-
If you enjoy my content, make sure to follow me, @workout_.collage for daily fitness content 😁.
-
Everyone wants to gain muscle as fast as possible but if you try to rush the process, you’re going to get fat. If you’re a complete beginner, you should aim for 2-3 pounds per month. If you’re an intermediate, 1-2 pounds a month is good. If you’re more advanced, 1 pound is more appropriate.
-
First, you should focus your diet on mostly healthy foods and not junk. It’s ok to incorporate some junk but don’t fall into the trap of thinking that bulking means eating garbage. I like an 85/15 split or 90/10. Swipe left some meal ideas by @theskinnysurvivor .
-
Second, focus on compound lifts. You can include isolation exercises as well but developing your overall strength on the main compounds is your best bet to gain overall size and strength.
-
Third, get enough sleep. Most people need somewhere between 6 and 9 hours. Sleep is our most powerful recovery tool and that is when your body repairs itself. Getting adequate sleep is a more powerful testosterone booster than any supplement.
-
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💪🏼.
-

#bulking #bulkingseason #bulkingfood #musclefood #musclemeals #musclegain #leangains #gains #howtobuildmuscle #gainmuscle #buildmuscle #bulkup #weightgain #musclebuilding #musclebuildingfoods

• LOSE FAT/GAIN MUSCLE by @gouse_khan_1 -
If you enjoy my content, make sure to follow me, @gouse_khan_1 for daily fitness content 😁.
-
A common misconception is that your diet and routine must change drastically depending on whether you are trying to gain muscle or lose fat. The truth is, the only major difference is your overall macronutrient intake.
-
When bulking, if you want to gain muscle with minimal fat gain, a 300 calorie surplus is all you need and you should aim to gain no more than 2-3 pounds per month. Since you can lose fat faster than you can gain muscle, when cutting, you should be at around a 500 calorie deficit and you can lose 1-2 pounds per week. I recommend cardio during either phase and that simply gets factored into your overall calorie requirement.
-
As far as training, I always tell people that what worked to build muscle when bulking is what you should do to maintain it while cutting. Your routine should not drastically change when you begin cutting. Light weight with high reps doesn't get you leaner. Eating in a caloric deficit does. If anything, doing light weights will be detrimental since you're not providing your body with a reason to hold onto muscle.
- -
#musclegain #buildmuscle #musclebuilding #leangains #gains #fatlosstips #weightlosstips #howtolosefat #howtobuildmuscle #getlean #getshredded #weightloss #fatlosshelp #fatloss #musclegrowth #fit #motivation

• LOSE FAT/GAIN MUSCLE by @gouse_khan_1 -
If you enjoy my content, make sure to follow me, @gouse_khan_1 for daily fitness content 😁.
-
A common misconception is that your diet and routine must change drastically depending on whether you are trying to gain muscle or lose fat. The truth is, the only major difference is your overall macronutrient intake.
-
When bulking, if you want to gain muscle with minimal fat gain, a 300 calorie surplus is all you need and you should aim to gain no more than 2-3 pounds per month. Since you can lose fat faster than you can gain muscle, when cutting, you should be at around a 500 calorie deficit and you can lose 1-2 pounds per week. I recommend cardio during either phase and that simply gets factored into your overall calorie requirement.
-
As far as training, I always tell people that what worked to build muscle when bulking is what you should do to maintain it while cutting. Your routine should not drastically change when you begin cutting. Light weight with high reps doesn't get you leaner. Eating in a caloric deficit does. If anything, doing light weights will be detrimental since you're not providing your body with a reason to hold onto muscle.
- -
#musclegain #buildmuscle #musclebuilding #leangains #gains #fatlosstips #weightlosstips #howtolosefat #howtobuildmuscle #getlean #getshredded #weightloss #fatlosshelp #fatloss #musclegrowth #fit #motivation

I love pull-ups as they really work not only the back but the core with different variations.

I love pull-ups as they really work not only the back but the core with different variations.

𝗪𝐚𝐧𝐭 𝐛𝐢𝐠𝐠𝐞𝐫 𝐚𝐫𝐦𝐬?⁣
⁣
𝘛𝘩𝘦 𝘳𝘦𝘢𝘭 𝘴𝘦𝘤𝘳𝘦𝘵?⁣
⁣
𝐓𝐡𝐞 𝐫𝐞𝐚𝐥 𝐬𝐞𝐜𝐫𝐞𝐭 𝐢𝐬 𝐜𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐜𝐲. ⁣
⁣
The real secret is eating more calories than you are burning and working out every week⁣
⁣
That’s not the 𝘧𝘶𝘯 𝘢𝘯𝘴𝘸𝘦𝘳 I know..Everyone wants the “𝘮𝘢𝘨𝘪𝘤 𝘦𝘹𝘦𝘳𝘤𝘪𝘴𝘦” that’s going to be better than diet and consistency⁣
⁣
When a client of mine has a muscle that they want to really focus on, whether it’s arms, or legs, or glutes..I have them hit that muscle group 𝐭𝐰𝐢𝐜𝐞 𝐚 𝐰𝐞𝐞𝐤 if possible.⁣
⁣
Once a week you will make progress, twice a week you will see 𝐠𝐚𝐢𝐧𝐳𝐳..but 3 times a week is..𝘢𝘤𝘵𝘶𝘢𝘭𝘭𝘺 𝘵𝘰𝘰 𝘮𝘶𝘤𝘩.⁣
⁣
It’s not a “more is better” situation. It’s more like a strategic battle to tear down your muscles..allow them enough time to recover..and then go back to war at full strength ⁣
⁣
𝗪𝐚𝐧𝐭 𝐛𝐢𝐠𝐠𝐞𝐫 𝐚𝐫𝐦𝐬?⁣
⁣
Work them hard but also work them 𝘴𝘮𝘢𝘳𝘵 💪🤓⁣
.⁣
.⁣
.⁣
.⁣
.⁣
.⁣ #bulkinglife #backexercises #bulkingtips #muscletips #muscleadvice #onlinecoaching #onlinefitness #fitcoach #fitnesstips #howtobuildmuscle #leangains #growmuscle #musclegrow #howtogainmuscle #newyearsresolution2020 #newyearsgoals2020 #2020goals #fitnessjourney2020

𝗪𝐚𝐧𝐭 𝐛𝐢𝐠𝐠𝐞𝐫 𝐚𝐫𝐦𝐬?⁣

𝘛𝘩𝘦 𝘳𝘦𝘢𝘭 𝘴𝘦𝘤𝘳𝘦𝘵?⁣

𝐓𝐡𝐞 𝐫𝐞𝐚𝐥 𝐬𝐞𝐜𝐫𝐞𝐭 𝐢𝐬 𝐜𝐨𝐧𝐬𝐢𝐬𝐭𝐞𝐧𝐜𝐲. ⁣

The real secret is eating more calories than you are burning and working out every week⁣

That’s not the 𝘧𝘶𝘯 𝘢𝘯𝘴𝘸𝘦𝘳 I know..Everyone wants the “𝘮𝘢𝘨𝘪𝘤 𝘦𝘹𝘦𝘳𝘤𝘪𝘴𝘦” that’s going to be better than diet and consistency⁣

When a client of mine has a muscle that they want to really focus on, whether it’s arms, or legs, or glutes..I have them hit that muscle group 𝐭𝐰𝐢𝐜𝐞 𝐚 𝐰𝐞𝐞𝐤 if possible.⁣

Once a week you will make progress, twice a week you will see 𝐠𝐚𝐢𝐧𝐳𝐳..but 3 times a week is..𝘢𝘤𝘵𝘶𝘢𝘭𝘭𝘺 𝘵𝘰𝘰 𝘮𝘶𝘤𝘩.⁣

It’s not a “more is better” situation. It’s more like a strategic battle to tear down your muscles..allow them enough time to recover..and then go back to war at full strength ⁣

𝗪𝐚𝐧𝐭 𝐛𝐢𝐠𝐠𝐞𝐫 𝐚𝐫𝐦𝐬?⁣

Work them hard but also work them 𝘴𝘮𝘢𝘳𝘵 💪🤓⁣
.⁣
.⁣
.⁣
.⁣
.⁣
.⁣ #bulkinglife #backexercises #bulkingtips #muscletips #muscleadvice #onlinecoaching #onlinefitness #fitcoach #fitnesstips #howtobuildmuscle #leangains #growmuscle #musclegrow #howtogainmuscle #newyearsresolution2020 #newyearsgoals2020 #2020goals #fitnessjourney2020

LOSE FAT/GAIN MUSCLE by @apfau
-
If you enjoy my content, make sure to follow me, @fitness_.freak24 for daily fitness content 😁.
-
A common misconception is that your diet and routine must change drastically depending on whether you are trying to gain muscle or lose fat. The truth is, the only major difference is your overall macronutrient intake.
-
When bulking, if you want to gain muscle with minimal fat gain, a 300 calorie surplus is all you need and you should aim to gain no more than 2-3 pounds per month. Since you can lose fat faster than you can gain muscle, when cutting, you should be at around a 500 calorie deficit and you can lose 1-2 pounds per week. I recommend cardio during either phase and that simply gets factored into your overall calorie requirement.
-
As far as training, I always tell people that what worked to build muscle when bulking is what you should do to maintain it while cutting. Your routine should not drastically change when you begin cutting. Light weight with high reps doesn't get you leaner. Eating in a caloric deficit does. If anything, doing light weights will be detrimental since you're not providing your body with a reason to hold onto muscle.
-
#musclegain #buildmuscle #musclebuilding #leangains #gains #fatlosstips #weightlosstips #howtolosefat #howtobuildmuscle #getlean #getshredded #weightloss #fatlosshelp #fatloss #musclegrowth

LOSE FAT/GAIN MUSCLE by @apfau
-
If you enjoy my content, make sure to follow me, @fitness_.freak24 for daily fitness content 😁.
-
A common misconception is that your diet and routine must change drastically depending on whether you are trying to gain muscle or lose fat. The truth is, the only major difference is your overall macronutrient intake.
-
When bulking, if you want to gain muscle with minimal fat gain, a 300 calorie surplus is all you need and you should aim to gain no more than 2-3 pounds per month. Since you can lose fat faster than you can gain muscle, when cutting, you should be at around a 500 calorie deficit and you can lose 1-2 pounds per week. I recommend cardio during either phase and that simply gets factored into your overall calorie requirement.
-
As far as training, I always tell people that what worked to build muscle when bulking is what you should do to maintain it while cutting. Your routine should not drastically change when you begin cutting. Light weight with high reps doesn't get you leaner. Eating in a caloric deficit does. If anything, doing light weights will be detrimental since you're not providing your body with a reason to hold onto muscle.
-
#musclegain #buildmuscle #musclebuilding #leangains #gains #fatlosstips #weightlosstips #howtolosefat #howtobuildmuscle #getlean #getshredded #weightloss #fatlosshelp #fatloss #musclegrowth

LOSE FAT/GAIN MUSCLE by @apfau
-
Follow @gymdailyprogress
For daily tips and motivation 🔥💪
-
A common misconception is that your diet and routine must change drastically depending on whether you are trying to gain muscle or lose fat. The truth is, the only major difference is your overall macronutrient intake.
-
When bulking, if you want to gain muscle with minimal fat gain, a 300 calorie surplus is all you need and you should aim to gain no more than 2-3 pounds per month. Since you can lose fat faster than you can gain muscle, when cutting, you should be at around a 500 calorie deficit and you can lose 1-2 pounds per week. I recommend cardio during either phase and that simply gets factored into your overall calorie requirement.
-
As far as training, I always tell people that what worked to build muscle when bulking is what you should do to maintain it while cutting. Your routine should not drastically change when you begin cutting. Light weight with high reps doesn't get you leaner. Eating in a caloric deficit does. If anything, doing light weights will be detrimental since you're not providing your body with a reason to hold onto muscle.
-
#musclegain #buildmuscle #musclebuilding #leangains #gains #fatlosstips #weightlosstips #howtolosefat #howtobuildmuscle #getlean #getshredded #weightloss #fatlosshelp #fatloss #musclegrowth

LOSE FAT/GAIN MUSCLE by @apfau
-
Follow @gymdailyprogress
For daily tips and motivation 🔥💪
-
A common misconception is that your diet and routine must change drastically depending on whether you are trying to gain muscle or lose fat. The truth is, the only major difference is your overall macronutrient intake.
-
When bulking, if you want to gain muscle with minimal fat gain, a 300 calorie surplus is all you need and you should aim to gain no more than 2-3 pounds per month. Since you can lose fat faster than you can gain muscle, when cutting, you should be at around a 500 calorie deficit and you can lose 1-2 pounds per week. I recommend cardio during either phase and that simply gets factored into your overall calorie requirement.
-
As far as training, I always tell people that what worked to build muscle when bulking is what you should do to maintain it while cutting. Your routine should not drastically change when you begin cutting. Light weight with high reps doesn't get you leaner. Eating in a caloric deficit does. If anything, doing light weights will be detrimental since you're not providing your body with a reason to hold onto muscle.
-
#musclegain #buildmuscle #musclebuilding #leangains #gains #fatlosstips #weightlosstips #howtolosefat #howtobuildmuscle #getlean #getshredded #weightloss #fatlosshelp #fatloss #musclegrowth

If you keep doing what you’ve been doing you will continue to get the same results. 
The definition of insanity is doing the same thing over and over again and expecting a different result.... I remember when that used to be me

I wanted to gain muscle so badly, but everything I was doing wasn’t working

I wanted to feel big and powerful

I wanted girls to notice me

I wanted people to respect me

But the harder I trained the less I got

Why?

I was following the wrong programs 
The program’s I followed claimed I would build muscle, yet they were designed by article writers not bodybuilders

I remember getting so frustrated that I realized I needed to do something different 
I decided to seek out bodybuilders who had the physiques I wanted and ask them exactly what they did

What’d I find out?

NONE OF THEM followed articles or workouts found in forums/magazines

Their training philosophy was COMPLETELY different than what was written or online

I was furious because I had wasted so much time, but also revealed at the same time because I finally had the right guidance

In a year I gained 20lbs of muscle

No one recognized me

I got the respect I wanted

The attention from girls I wanted

And the powerful feeling of being strong and muscular I wanted

Why’d I share this story?

Because I’d still be where I was years ago if I didn’t do something different

And I wanted to stress to you that if you’re where I was then it’s time you do something different or nothing will ever change 
You have to be intentional about your success

Dm and let’s see if you’re a fit for my coaching program

I teach exactly what you need to build muscle, burn fat, and accelerate the entire process so you get long term and sustainable results

It’ll be the best decision you ever make

#chestday #internationalchestday #chestworkout #chestworkouttips #gymtips #fitnessmotivation #workouttips #musclebuildingtips #gymworkouts #fit #workouts #gymhelp #howtobuildmuscle #buildmuscle #musclebuild #buildleanmuscle #musclegain #pecs #chestflys #pecdec #goldsgymvenice

If you keep doing what you’ve been doing you will continue to get the same results.
The definition of insanity is doing the same thing over and over again and expecting a different result.... I remember when that used to be me

I wanted to gain muscle so badly, but everything I was doing wasn’t working

I wanted to feel big and powerful

I wanted girls to notice me

I wanted people to respect me

But the harder I trained the less I got

Why?

I was following the wrong programs
The program’s I followed claimed I would build muscle, yet they were designed by article writers not bodybuilders

I remember getting so frustrated that I realized I needed to do something different
I decided to seek out bodybuilders who had the physiques I wanted and ask them exactly what they did

What’d I find out?

NONE OF THEM followed articles or workouts found in forums/magazines

Their training philosophy was COMPLETELY different than what was written or online

I was furious because I had wasted so much time, but also revealed at the same time because I finally had the right guidance

In a year I gained 20lbs of muscle

No one recognized me

I got the respect I wanted

The attention from girls I wanted

And the powerful feeling of being strong and muscular I wanted

Why’d I share this story?

Because I’d still be where I was years ago if I didn’t do something different

And I wanted to stress to you that if you’re where I was then it’s time you do something different or nothing will ever change
You have to be intentional about your success

Dm and let’s see if you’re a fit for my coaching program

I teach exactly what you need to build muscle, burn fat, and accelerate the entire process so you get long term and sustainable results

It’ll be the best decision you ever make

#chestday #internationalchestday #chestworkout #chestworkouttips #gymtips #fitnessmotivation #workouttips #musclebuildingtips #gymworkouts #fit #workouts #gymhelp #howtobuildmuscle #buildmuscle #musclebuild #buildleanmuscle #musclegain #pecs #chestflys #pecdec #goldsgymvenice

LOSE FAT/GAIN MUSCLE by @apfau
-
If you enjoy my content, make sure to follow me, @apfau for daily fitness content 😁.
-
A common misconception is that your diet and routine must change drastically depending on whether you are trying to gain muscle or lose fat. The truth is, the only major difference is your overall macronutrient intake.
-
When bulking, if you want to gain muscle with minimal fat gain, a 300 calorie surplus is all you need and you should aim to gain no more than 2-3 pounds per month. Since you can lose fat faster than you can gain muscle, when cutting, you should be at around a 500 calorie deficit and you can lose 1-2 pounds per week. I recommend cardio during either phase and that simply gets factored into your overall calorie requirement.
-
As far as training, I always tell people that what worked to build muscle when bulking is what you should do to maintain it while cutting. Your routine should not drastically change when you begin cutting. Light weight with high reps doesn't get you leaner. Eating in a caloric deficit does. If anything, doing light weights will be detrimental since you're not providing your body with a reason to hold onto muscle.
-
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 at pfaufitness@gmail.com for more information on online coaching.
-
#musclegain #buildmuscle #musclebuilding #leangains #gains #fatlosstips #weightlosstips #howtolosefat #howtobuildmuscle #getlean #getshredded #weightloss #fatlosshelp #fatloss #musclegrowth

LOSE FAT/GAIN MUSCLE by @apfau
-
If you enjoy my content, make sure to follow me, @apfau for daily fitness content 😁.
-
A common misconception is that your diet and routine must change drastically depending on whether you are trying to gain muscle or lose fat. The truth is, the only major difference is your overall macronutrient intake.
-
When bulking, if you want to gain muscle with minimal fat gain, a 300 calorie surplus is all you need and you should aim to gain no more than 2-3 pounds per month. Since you can lose fat faster than you can gain muscle, when cutting, you should be at around a 500 calorie deficit and you can lose 1-2 pounds per week. I recommend cardio during either phase and that simply gets factored into your overall calorie requirement.
-
As far as training, I always tell people that what worked to build muscle when bulking is what you should do to maintain it while cutting. Your routine should not drastically change when you begin cutting. Light weight with high reps doesn't get you leaner. Eating in a caloric deficit does. If anything, doing light weights will be detrimental since you're not providing your body with a reason to hold onto muscle.
-
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 at pfaufitness@gmail.com for more information on online coaching.
-
#musclegain #buildmuscle #musclebuilding #leangains #gains #fatlosstips #weightlosstips #howtolosefat #howtobuildmuscle #getlean #getshredded #weightloss #fatlosshelp #fatloss #musclegrowth

🦋 TRANSFORMATION TUESDAY 🦋
.
.
.
This girl on the left is gone. 🙅‍♀️
.
.
Transformation isn’t only about physical changes. It’s so much more than that. The girl on the left was sad. Very Fucking sad you guys. Broken due to her childhood, her self destructive ways, her inability to change her conditioning, her inability to love herself & others, she was broke down & had no clear direction. She was lost & I mean really lost y’all. Between the alcohol abuse, drug use & lack of control it was a long spiral until rock bottom hit. When rock bottom hit & that wake up call happened due to an unfortunate event, she still had a long ways to go.
.
.
👉She learned a lot. On the road to self love & no clear path, some how this girl made it out. She made it out of the darkness. She made it out of the toxic patterns & conditioning she set up for herself & saw growing up, she started practicing self love, she started praying & reading books to help her, she wasn’t scared to get dirty & wake up old demons to get the F OUT & fight for the women she knew was somewhere in her! She was stronger than I knew you guys. SO MUCH stronger than I could have ever imagined! .
.
👉 I still have a long ways to go. Though I still fight. I fight for who I am, the girl on the right & for who I will become. I am completely recreating myself & continuously finding more out about this new girl.
.
.
👉 I have found & implemented daily habits to stay on track. Health & fitness just happened  to be the very first habit I did consistently. The very first passion I have ever felt. I have found happiness in working on a better me physically though I have found even more happiness by doing the shit work (hashing out old scars & inner demons)  to be a better person all around.
.
🦋 To be FREE! Guys that’s what this is about. It’s setting yourself free! Finding what you love. Recreating yourself. Taking risk. Kicking fear right in the ass. Getting your hands dirty so you can wash them clean & not have to look back!! If I can so can YOU!
.
.
Like I said transformation is so much more than physical changes 💓
.
Here’s to RECREATING, LOVING & setting your soul FREE so you can fly 🌟
.
.
🦋🌟🦋🌟🦋🌟🦋🌟🦋🌟🦋🌟🦋🌟

🦋 TRANSFORMATION TUESDAY 🦋
.
.
.
This girl on the left is gone. 🙅‍♀️
.
.
Transformation isn’t only about physical changes. It’s so much more than that. The girl on the left was sad. Very Fucking sad you guys. Broken due to her childhood, her self destructive ways, her inability to change her conditioning, her inability to love herself & others, she was broke down & had no clear direction. She was lost & I mean really lost y’all. Between the alcohol abuse, drug use & lack of control it was a long spiral until rock bottom hit. When rock bottom hit & that wake up call happened due to an unfortunate event, she still had a long ways to go.
.
.
👉She learned a lot. On the road to self love & no clear path, some how this girl made it out. She made it out of the darkness. She made it out of the toxic patterns & conditioning she set up for herself & saw growing up, she started practicing self love, she started praying & reading books to help her, she wasn’t scared to get dirty & wake up old demons to get the F OUT & fight for the women she knew was somewhere in her! She was stronger than I knew you guys. SO MUCH stronger than I could have ever imagined! .
.
👉 I still have a long ways to go. Though I still fight. I fight for who I am, the girl on the right & for who I will become. I am completely recreating myself & continuously finding more out about this new girl.
.
.
👉 I have found & implemented daily habits to stay on track. Health & fitness just happened to be the very first habit I did consistently. The very first passion I have ever felt. I have found happiness in working on a better me physically though I have found even more happiness by doing the shit work (hashing out old scars & inner demons) to be a better person all around.
.
🦋 To be FREE! Guys that’s what this is about. It’s setting yourself free! Finding what you love. Recreating yourself. Taking risk. Kicking fear right in the ass. Getting your hands dirty so you can wash them clean & not have to look back!! If I can so can YOU!
.
.
Like I said transformation is so much more than physical changes 💓
.
Here’s to RECREATING, LOVING & setting your soul FREE so you can fly 🌟
.
.
🦋🌟🦋🌟🦋🌟🦋🌟🦋🌟🦋🌟🦋🌟

🖐Top 5 Foods to build more muscle 💪🏻
———————————————
• Milk 🥛 • Eggs 🥚 • Rice 🍚 • Beef 🥩 • Nut Butters 🥜 ———————————————
I get a lot of athletes asking me how to gain weight. Well it all boils down to nutrition. All of these foods are very nutritious and have a very high caloric density. This is key for any athlete or active individual that needs to put on size💪🏻
———————————————
#foodstobuildmuscle #musclegain #buildmuscle #howtobuildmuscle #howtoputonsize #nutritionforathletes #sportsnutrition

🖐Top 5 Foods to build more muscle 💪🏻
———————————————
• Milk 🥛 • Eggs 🥚 • Rice 🍚 • Beef 🥩 • Nut Butters 🥜 ———————————————
I get a lot of athletes asking me how to gain weight. Well it all boils down to nutrition. All of these foods are very nutritious and have a very high caloric density. This is key for any athlete or active individual that needs to put on size💪🏻
———————————————
#foodstobuildmuscle #musclegain #buildmuscle #howtobuildmuscle #howtoputonsize #nutritionforathletes #sportsnutrition

💪🏼BRB, GETTING SWOLE💪🏼⁣
⁣
Tag a friend with smaller arms that you! 👀⁣
⁣
If you’ve never “gotten a pump” from a workout, that makes us sad. 😢⁣
⁣
It ain’t the main thing that makes a workout “good”, but it sure feels good!⁣
⁣
This little ditty we cooked up takes one of the classic rep schemes that generates a good pump and slaps it onto 3 different exercises. ⁣
⁣
We’re talkin’ about 21’s!⁣
⁣
There called 21’s because you do 7 half reps of the bottom range of motion, 7 reps of the top half range of motion and then 7 reps with full range of motion.  7+7+7 = 21.  Feel free to do those 7 in whatever order you like.  The result will be the same!⁣
⁣
So here you go! ⁣
⁣
Go through this list of 21’s 3 times with minimal rest between!  Use an empty barbell or a pair of dumbbells.⁣
⁣
21’s - Overhead Press⁣
21’s - Barbell Curls ⁣
21’s - Barbell Squats⁣
⁣
This is a good example of how we make training fun & beneficial. ⁣
⁣
If you’re ready for a change, you’re in luck.  Registration for our 12 week full body workout program opens next week! ⁣
⁣
Get ready!

💪🏼BRB, GETTING SWOLE💪🏼⁣

Tag a friend with smaller arms that you! 👀⁣

If you’ve never “gotten a pump” from a workout, that makes us sad. 😢⁣

It ain’t the main thing that makes a workout “good”, but it sure feels good!⁣

This little ditty we cooked up takes one of the classic rep schemes that generates a good pump and slaps it onto 3 different exercises. ⁣

We’re talkin’ about 21’s!⁣

There called 21’s because you do 7 half reps of the bottom range of motion, 7 reps of the top half range of motion and then 7 reps with full range of motion. 7+7+7 = 21. Feel free to do those 7 in whatever order you like. The result will be the same!⁣

So here you go! ⁣

Go through this list of 21’s 3 times with minimal rest between! Use an empty barbell or a pair of dumbbells.⁣

21’s - Overhead Press⁣
21’s - Barbell Curls ⁣
21’s - Barbell Squats⁣

This is a good example of how we make training fun & beneficial. ⁣

If you’re ready for a change, you’re in luck. Registration for our 12 week full body workout program opens next week! ⁣

Get ready!

Everyone wants to gain muscle as fast as possible but if you try to rush the process, you’re going to get fat. If you’re a complete beginner, you should aim for 2-3 pounds per month. If you’re an intermediate, 1-2 pounds a month is good. If you’re more advanced, 1 pound is more appropriate.
-
First, you should focus your diet on mostly healthy foods and not junk. It’s ok to incorporate some junk but don’t fall into the trap of thinking that bulking means eating garbage. I like an 85/15 split or 90/10. Swipe left some meal ideas by @theskinnysurvivor.
-
Second, focus on compound lifts. You can include isolation exercises as well but developing your overall strength on the main compounds is your best bet to gain overall size and strength.
-
Third, get enough sleep. Most people need somewhere between 6 and 9 hours. Sleep is our most powerful recovery tool and that is when your body repairs itself. Getting adequate sleep is a more powerful testosterone booster than any supplement.
-
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💪🏼. #bulking #bulkingseason #bulkingfood #musclefood #musclemeals #musclegain #leangains #gains #howtobuildmuscle #gainmuscle #buildmuscle #bulkup #weightgain #musclebuilding #musclebuildingfoods

Everyone wants to gain muscle as fast as possible but if you try to rush the process, you’re going to get fat. If you’re a complete beginner, you should aim for 2-3 pounds per month. If you’re an intermediate, 1-2 pounds a month is good. If you’re more advanced, 1 pound is more appropriate.
-
First, you should focus your diet on mostly healthy foods and not junk. It’s ok to incorporate some junk but don’t fall into the trap of thinking that bulking means eating garbage. I like an 85/15 split or 90/10. Swipe left some meal ideas by @theskinnysurvivor .
-
Second, focus on compound lifts. You can include isolation exercises as well but developing your overall strength on the main compounds is your best bet to gain overall size and strength.
-
Third, get enough sleep. Most people need somewhere between 6 and 9 hours. Sleep is our most powerful recovery tool and that is when your body repairs itself. Getting adequate sleep is a more powerful testosterone booster than any supplement.
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