#liftheavy

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eating around your workout:
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- your pre workout meal should be ingested 2-3 hours prior to weight training (as well as aerobic exercise) because digestion and exercise both demand blood flow. eating too soon before your workout session can lead to dizziness and nausea. your pre workout meal should be high in protein & complex carbs.
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- your post workout meal should be considered your most important meal of the day. when you have finished your workout, there is energy depletion and waste product build up (in muscles). energy is needed by the muscles to remove wastes and begin to repair. while you definitely need amino acids (protein) for tissue repair, you also need carbohydrate energy in the form of sugar to preform these repairs (protein synthesis), remove wastes & replete glycogen stores. my go to post-workout meal is whey protein & fruit smoothies 🍓🥭
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check out the link in my bio for more fit tips & my meal plan is now available 🦋

eating around your workout:
.
- your pre workout meal should be ingested 2-3 hours prior to weight training (as well as aerobic exercise) because digestion and exercise both demand blood flow. eating too soon before your workout session can lead to dizziness and nausea. your pre workout meal should be high in protein & complex carbs.
.
- your post workout meal should be considered your most important meal of the day. when you have finished your workout, there is energy depletion and waste product build up (in muscles). energy is needed by the muscles to remove wastes and begin to repair. while you definitely need amino acids (protein) for tissue repair, you also need carbohydrate energy in the form of sugar to preform these repairs (protein synthesis), remove wastes & replete glycogen stores. my go to post-workout meal is whey protein & fruit smoothies 🍓🥭
.
check out the link in my bio for more fit tips & my meal plan is now available 🦋

Too busy working on me to ever worry about you. If you have enough time to hate on other people then you have too much time on your hands. Laugh when people belittle you and keep grinding. 💯✊🏼 #GetFit #Cardio  #FitFam #FitLife #Fitness #FitnessMotivation #FitnessAddict #GetStrong  #LiftHeavy #GymLife  #GymTime #NoPainNoGain #Sweat #Weights #WeightLifting #Workout #GirlsWithTattoos #Tattoos #Bodybuilding #Fitness #Workout #GirlsWhoLift

Too busy working on me to ever worry about you. If you have enough time to hate on other people then you have too much time on your hands. Laugh when people belittle you and keep grinding. 💯✊🏼 #GetFit #Cardio #FitFam #FitLife #Fitness #FitnessMotivation #FitnessAddict #GetStrong #LiftHeavy #GymLife #GymTime #NoPainNoGain #Sweat #Weights #WeightLifting #Workout #GirlsWithTattoos #Tattoos #Bodybuilding #Fitness #Workout #GirlsWhoLift

First gym selfie in a minute 👏🏼👏🏼
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Not gonna lie tho today’s training made me feel like my chances of getting into the Salty Spittoon went WAY down 😅 -
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#howtoughareya

First gym selfie in a minute 👏🏼👏🏼
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Not gonna lie tho today’s training made me feel like my chances of getting into the Salty Spittoon went WAY down 😅 -
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#howtoughareya

🐞 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#girlswholift #fitfamde #fitfamgermany #fitfam #girlswithmuscles #girlswithmuscle #liftheavy #sbd #squatbenchdeadlift #nikeproshorts #nikepro #lift #workout #gymaddict #gsg123

🐞 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#girlswholift #fitfamde #fitfamgermany #fitfam #girlswithmuscles #girlswithmuscle #liftheavy #sbd #squatbenchdeadlift #nikeproshorts #nikepro #lift #workout #gymaddict #gsg123

Here’s a proof that it’s possible to get stronger and lift heavy without sacrificing conditioning 🤘
➖
These 3 tips should help you maintain a lower body fat and a decent shape, even when you’re doing a powerlifting or powerbuilding program ‼️
🔸Track your calories
🔸Do your cardio
🔸Keep your mind busy (this way, you won’t be thinking about food 🤷🏻‍♂️)

Here’s a proof that it’s possible to get stronger and lift heavy without sacrificing conditioning 🤘

These 3 tips should help you maintain a lower body fat and a decent shape, even when you’re doing a powerlifting or powerbuilding program ‼️
🔸Track your calories
🔸Do your cardio
🔸Keep your mind busy (this way, you won’t be thinking about food 🤷🏻‍♂️)

Se eu fosse a mesma que à um ano atrás não publicaria esta foto.
Demasiadas gordurinhas, a barriga não é sarada, a Anca é muito larga...
Hoje sinto orgulho de não ter medo. Perdi o preconceito que tinha para comigo. Por vezes olho e não gosto e logo depois Desvio esses pensamentos, é o meu corpo e eu amo-o. Eu cuido da minha maneira, a comer mais, a comer menos, a treinar mais, a treinar menos, confirme me apetece. Mas acima de tudo sou saudável e feliz 💛

Se eu fosse a mesma que à um ano atrás não publicaria esta foto.
Demasiadas gordurinhas, a barriga não é sarada, a Anca é muito larga...
Hoje sinto orgulho de não ter medo. Perdi o preconceito que tinha para comigo. Por vezes olho e não gosto e logo depois Desvio esses pensamentos, é o meu corpo e eu amo-o. Eu cuido da minha maneira, a comer mais, a comer menos, a treinar mais, a treinar menos, confirme me apetece. Mas acima de tudo sou saudável e feliz 💛

2 months of Quarantine have come to a close as Hawaii starts to re-open & this is my end result.

While everyone was busy posting about how this stay at home order sucks & they’re gonna gain the #quarantine15, I was busy taking this challenge & turning it into an opportunity to come out of this better than I started. & GUESS WHAT, I’d like to think I did. 
So here I am, clapping for my damn self, because I DESERVE TO. Plain and simple: create a plan, execute it consistently (EVERYONE has time, its your priorities you need to check) & your results will speak for themselves.

Proud to have accomplished the following during this time:
•From 10 to 30 Push Ups
•From 4 to 10 Pull Ups
•DAILY Yoga, Stretching, Reading & Light Cardio

Infamous @kenahlifts hair bun💁🏻‍♀️

2 months of Quarantine have come to a close as Hawaii starts to re-open & this is my end result.

While everyone was busy posting about how this stay at home order sucks & they’re gonna gain the #quarantine15 , I was busy taking this challenge & turning it into an opportunity to come out of this better than I started. & GUESS WHAT, I’d like to think I did.
So here I am, clapping for my damn self, because I DESERVE TO. Plain and simple: create a plan, execute it consistently (EVERYONE has time, its your priorities you need to check) & your results will speak for themselves.

Proud to have accomplished the following during this time:
•From 10 to 30 Push Ups
•From 4 to 10 Pull Ups
•DAILY Yoga, Stretching, Reading & Light Cardio

Infamous @kenahlifts hair bun💁🏻‍♀️

Most Recent

Workout # ✌🏼

Workout # ✌🏼

I believe in balance. I believe it’s just as important, if not more important, to keep your mind strong as much as your body. 💪🏼🧠
Here’s a little explosive squat w/lunge variation. Building 🎂🎂 one knee flexion at a time. 🍑 
The reason I like to lunge with the weights loaded as shown is because it forces your core to be engaged throughout the movement, which in turn helps to stabilize the spine and the pelvis.

Disregard my battle music. 😛 It’s how my mind stays strong while lifting and preparing for whatever the future may bring. #LetsStandTogether 👊🏿👊🏻👊🏾👊🏼👊🏽👊 #AndSquatTogether #AndLunge #AndLaugh #AndSmile #AndCry #AndGrow
#AndLearn
#EatHealthy #LiftHeavy #BeHappy #AtHomeWorkout #Workout #stability #balance #focus #control #bodyweight #TheSweatLife #lululemon #lululemonmen #lululemonambassador #health #fitness #strong #fit #motivation #F45 #squats  #squat @lululemon @lululemonmen

I believe in balance. I believe it’s just as important, if not more important, to keep your mind strong as much as your body. 💪🏼🧠
Here’s a little explosive squat w/lunge variation. Building 🎂🎂 one knee flexion at a time. 🍑
The reason I like to lunge with the weights loaded as shown is because it forces your core to be engaged throughout the movement, which in turn helps to stabilize the spine and the pelvis.

Disregard my battle music. 😛 It’s how my mind stays strong while lifting and preparing for whatever the future may bring. #LetsStandTogether 👊🏿👊🏻👊🏾👊🏼👊🏽👊 #AndSquatTogether #AndLunge #AndLaugh #AndSmile #AndCry #AndGrow
#AndLearn
#EatHealthy #LiftHeavy #BeHappy #AtHomeWorkout #Workout #stability #balance #focus #control #bodyweight #TheSweatLife #lululemon #lululemonmen #lululemonambassador #health #fitness #strong #fit #motivation #F45 #squats #squat @lululemon @lululemonmen

Not too bad for a two month hiatus. 
I took the time off to give my joints a break and work on some mobility work. 
I don't plan on going right hardcore back into powerlifting training right away, but I do want to gauge my strength and see where I'm at.

This is 185lbs for 15 reps!! I want to focus on general fitness and athleticism for a while and build my conditioning and improve my physique. 
I thankfully didn't get a full on quarantine bod, but I might've gained a pound or FIVE but hey that's life. 
It's time to get back to the grind!

Not too bad for a two month hiatus.
I took the time off to give my joints a break and work on some mobility work.
I don't plan on going right hardcore back into powerlifting training right away, but I do want to gauge my strength and see where I'm at.

This is 185lbs for 15 reps!! I want to focus on general fitness and athleticism for a while and build my conditioning and improve my physique.
I thankfully didn't get a full on quarantine bod, but I might've gained a pound or FIVE but hey that's life.
It's time to get back to the grind!

“I may not be there yet, but I’m closer than I was yesterday.”🐻🤙🏽💯
Trap bar Deadlifts: 405lbs for 10 reps 😈💪🏽New bar @titan and new shirt @officialpolypump Grind never stops
😎👌🏽

“I may not be there yet, but I’m closer than I was yesterday.”🐻🤙🏽💯
Trap bar Deadlifts: 405lbs for 10 reps 😈💪🏽New bar @titan and new shirt @officialpolypump Grind never stops
😎👌🏽

Leo is almost 1! I haven’t been able to get to where I wanted to be in a year but that’s ok! I’m happy where I’m at and all the progress I have made. 
To all moms, you got this! 
Just to keep pushing now 💪🏼 #fitmom #postpartumbody #momof2 #liftheavy #underconstruction #hardwork #worthit

Leo is almost 1! I haven’t been able to get to where I wanted to be in a year but that’s ok! I’m happy where I’m at and all the progress I have made.
To all moms, you got this!
Just to keep pushing now 💪🏼 #fitmom #postpartumbody #momof2 #liftheavy #underconstruction #hardwork #worthit

Last known selfie before the tornado took her away💁🏻‍♀️😂. Tombstone: “she was a lovely tornado of chaos and rainbows”

Last known selfie before the tornado took her away💁🏻‍♀️😂. Tombstone: “she was a lovely tornado of chaos and rainbows”

PROGRESSIVE OVERLOAD: What does it mean and why is it important? And yes I own multiple grey sweat shorts, they aren’t the same pair 🙈🙈
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Progressive overload is the method of switching up variables within your strength training so that you can shock your body with new stressors and increase the results in and out of the gym.
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Some examples of these variables include number of repetitions, number of sets, weight, time under tension and rest period.
-
It’s important to only change one of these variables during your training to prevent injury or possibly compromising form. For the last 3 weeks, the variable I’ve been focusing on for my squats is the weight.
-
Slowly increasing my weight weekly has helped me feel sore again after my leg days, and let’s face it, who’s not tryna move some weight!!
-
Tryna get to 405 for 5. What gym goal are you guys chasing??

PROGRESSIVE OVERLOAD: What does it mean and why is it important? And yes I own multiple grey sweat shorts, they aren’t the same pair 🙈🙈
-
Progressive overload is the method of switching up variables within your strength training so that you can shock your body with new stressors and increase the results in and out of the gym.
-
Some examples of these variables include number of repetitions, number of sets, weight, time under tension and rest period.
-
It’s important to only change one of these variables during your training to prevent injury or possibly compromising form. For the last 3 weeks, the variable I’ve been focusing on for my squats is the weight.
-
Slowly increasing my weight weekly has helped me feel sore again after my leg days, and let’s face it, who’s not tryna move some weight!!
-
Tryna get to 405 for 5. What gym goal are you guys chasing??

Time to kill push day!! .
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.
@Redcon1 save 20% using code T20RGARDNER or use the link in my Bio. ******************************************************************************************
@patrioticpump save 15% using code ROGERG15 ******************************************************************************************
Check out my Typical_meathead YouTube channel ****************************************************************************************** #fitnessmotivation #fitness #gymaddict #ironaddict #bodybuilding #getfit #lifestyle #liftheavy #motivation #grind #life #workout #powerlifting #getstrong #bodybuilder #muscle #gymMotivation #fitlife #gains #strength #meathead #nopainnogain #powerbuilding #workoutmotivation #fitspiration #fit #weightloss #exercise #trainhard #buildyourbody

Time to kill push day!! .
.
.
@Redcon1 save 20% using code T20RGARDNER or use the link in my Bio. ******************************************************************************************
@patrioticpump save 15% using code ROGERG15 ******************************************************************************************
Check out my Typical_meathead YouTube channel ****************************************************************************************** #fitnessmotivation #fitness #gymaddict #ironaddict #bodybuilding #getfit #lifestyle #liftheavy #motivation #grind #life #workout #powerlifting #getstrong #bodybuilder #muscle #gymMotivation #fitlife #gains #strength #meathead #nopainnogain #powerbuilding #workoutmotivation #fitspiration #fit #weightloss #exercise #trainhard #buildyourbody

Pretty awesome squat day! Worked up to 235lbs for triples, followed by 255lbs for doubles (as pictured here) and then back down triples at 235lbs.
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Wore the singlet for motivation and to make sure it still fit 😅
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Song of the Day: Mantis - Halo 5: Guardians OST
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#bunkerbois #powerlifting #squat #bench #deadlift #fitness #getbettertoday #neverstopdreaming #sbd #coronachronicles #progress #dragonwarrior #opa #ontariopowerlifting #lightweightbaby #liftheavy #fit #selflove #irontherapy #fridgemode #thiccness #learntoliftagain #backtobasics #risefromhome

Pretty awesome squat day! Worked up to 235lbs for triples, followed by 255lbs for doubles (as pictured here) and then back down triples at 235lbs.
.
Wore the singlet for motivation and to make sure it still fit 😅
.
Song of the Day: Mantis - Halo 5: Guardians OST
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.
.
#bunkerbois #powerlifting #squat #bench #deadlift #fitness #getbettertoday #neverstopdreaming #sbd #coronachronicles #progress #dragonwarrior #opa #ontariopowerlifting #lightweightbaby #liftheavy #fit #selflove #irontherapy #fridgemode #thiccness #learntoliftagain #backtobasics #risefromhome

Happy to be back in my happy place💕
@crossfitzionsville 
Felt amazing to have a barbell back in my hands ! The company wasn’t bad either♥️
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#workforit #sweat #somuchsweat #lift #crossfitmom #crossfitgirls #happyplace #liftheavy #workhard

Happy to be back in my happy place💕
@crossfitzionsville
Felt amazing to have a barbell back in my hands ! The company wasn’t bad either♥️
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#workforit #sweat #somuchsweat #lift #crossfitmom #crossfitgirls #happyplace #liftheavy #workhard

WEEK 4❌ 455lb DEAD LIFT
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STILL CLIMBING BACK FROM WHERE I LEFT OFF BEFORE QUARANTINE AT A 475lb PULL❌ ALL GOOD MONEY COMING BACK STRONGER💪🏽😤🔥
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#gymmotivation #gymlife #deadlift #liftheavy #heavypull #pullupnotout

WEEK 4❌ 455lb DEAD LIFT


STILL CLIMBING BACK FROM WHERE I LEFT OFF BEFORE QUARANTINE AT A 475lb PULL❌ ALL GOOD MONEY COMING BACK STRONGER💪🏽😤🔥


#gymmotivation #gymlife #deadlift #liftheavy #heavypull #pullupnotout

Happy #globalrunningday 😊
I had many needles in my back and leg this morning so I’m not supposed to run today. So instead, here are some of my favourite race photos. 
Running lights a fire in me that I didn’t know existed, and it’s brought some wonderful people into my life, along with some pretty awesome experiences. 
My ailing body will tell you I’m not very good at it 😆 but I still love it and could not imagine life without it.

Happy #globalrunningday 😊
I had many needles in my back and leg this morning so I’m not supposed to run today. So instead, here are some of my favourite race photos.
Running lights a fire in me that I didn’t know existed, and it’s brought some wonderful people into my life, along with some pretty awesome experiences.
My ailing body will tell you I’m not very good at it 😆 but I still love it and could not imagine life without it.

S L O W  D O W N

Everyone wants the freshest superset, WOD, AMRAP, workout technique, or exercise to fast track gains. While all of those have merit, I’m still a 100% fan of doing fewer work, higher quality reps, and taking rest periods.

Let’s take arms for example. When training arms, I’ll do 1, at max 2 exercise for biceps and triceps in a given workout.

I’ll train them 2-3 times a week, with a total of 12-15 work sets per week.

This cycle, my arm training looks like this:

Day 1 (after shoulders)
▪️Incline DB Skulls 4 sets of 12-15 reps
▪️Incline DB Curl: 4 sets of 12-15 reps

Day 2 (after chest)
▪️Barbell Close Grip Bench: 4 sets of 8-10 reps
▪️Standing DB Curl (close grip): 4 sets of  10-15 reps

Day 3 (last day of week, it’s my accessory day)
▪️Triceps Pressdown: 4-5 sets of 8-15 reps
▪️Curl Variation (whatever gets the pump that day): 4-5 sets of 8-15 reps

So, I basically do 3 biceps and 3 triceps exercises per week, and do them every week, for well, at least the entire 4-week cycle. That said, I have had great growth with this process for the last 8-10 weeks, so I’m not going to change it yet.

I am a huge fan of straight sets, which means you do a set to near failure, with SLOW and focused contractions (video was 25lbs dumbbells, so don’t think you need to go heavy). All about feeling the pump, as that drives muscle growth.

Rest periods, well, rest until you are mentally ready to attack another set, and don’t rush back into it.

Lastly, I want to say again, muscle building should not be a heart rate limiting piece. Sure, you can build muscle and do HIIT, and turn everything into a circuit... but you may be sacrificing maximal muscle gain since you are placing more emphasis on a finish time or rep score than muscle pump and feeling the muscle working.

I’m not against WODS, AMRAPS, etc, just know that everything has its place, and everything has its limitations.

#biceps #hypertrophy #triceps #workouttips #bulking #crossfit #weightlifting #weightlift #bodybuilding #musclegain #legday #superset #wod #amrap #emom #olympicweightlifting #armworkout #workoutplan #liftheavy #fatloss #rpstrength #cincinnati #fitnesstip #personaltrainer #roguefitness

S L O W D O W N

Everyone wants the freshest superset, WOD, AMRAP, workout technique, or exercise to fast track gains. While all of those have merit, I’m still a 100% fan of doing fewer work, higher quality reps, and taking rest periods.

Let’s take arms for example. When training arms, I’ll do 1, at max 2 exercise for biceps and triceps in a given workout.

I’ll train them 2-3 times a week, with a total of 12-15 work sets per week.

This cycle, my arm training looks like this:

Day 1 (after shoulders)
▪️Incline DB Skulls 4 sets of 12-15 reps
▪️Incline DB Curl: 4 sets of 12-15 reps

Day 2 (after chest)
▪️Barbell Close Grip Bench: 4 sets of 8-10 reps
▪️Standing DB Curl (close grip): 4 sets of 10-15 reps

Day 3 (last day of week, it’s my accessory day)
▪️Triceps Pressdown: 4-5 sets of 8-15 reps
▪️Curl Variation (whatever gets the pump that day): 4-5 sets of 8-15 reps

So, I basically do 3 biceps and 3 triceps exercises per week, and do them every week, for well, at least the entire 4-week cycle. That said, I have had great growth with this process for the last 8-10 weeks, so I’m not going to change it yet.

I am a huge fan of straight sets, which means you do a set to near failure, with SLOW and focused contractions (video was 25lbs dumbbells, so don’t think you need to go heavy). All about feeling the pump, as that drives muscle growth.

Rest periods, well, rest until you are mentally ready to attack another set, and don’t rush back into it.

Lastly, I want to say again, muscle building should not be a heart rate limiting piece. Sure, you can build muscle and do HIIT, and turn everything into a circuit... but you may be sacrificing maximal muscle gain since you are placing more emphasis on a finish time or rep score than muscle pump and feeling the muscle working.

I’m not against WODS, AMRAPS, etc, just know that everything has its place, and everything has its limitations.

#biceps #hypertrophy #triceps #workouttips #bulking #crossfit #weightlifting #weightlift #bodybuilding #musclegain #legday #superset #wod #amrap #emom #olympicweightlifting #armworkout #workoutplan #liftheavy #fatloss #rpstrength #cincinnati #fitnesstip #personaltrainer #roguefitness

All Black All Tuff All Day ✊ #teamVILLAIN
#Repost @tuffwraps
• • • • • •
@bj_tha_bodyguard all TUFF'd out in his Villain Wraps, TUFF Elbow Sleeves, and TUFF Block Muscle Hooded Fleece. Gotta stay fit as this bodyguard protects @g_eazy one of the top musicians in the game!⁠
•⁠
@tuffwraps⁠
@tuffwraps_uk⁠
•⁠
#tuffwraps #lifestylebrand #wristwraps #wristsupports #wristsupports #powerlifting #weightlifting #gym #fitness #liftheavy #powerlifter #weightlifter #bodybuilder #bodybuilding #crossfit #crossfitweightlifting #usaweightlifting #powerliftinglife #lifestyle #bodybuilderlifestyle #liftheavyshit #benchpress #tuff #strongman #gymlifestyle #muscle #tuffathlete

All Black All Tuff All Day ✊ #teamVILLAIN
#Repost @tuffwraps
• • • • • •
@bj_tha_bodyguard all TUFF'd out in his Villain Wraps, TUFF Elbow Sleeves, and TUFF Block Muscle Hooded Fleece. Gotta stay fit as this bodyguard protects @g_eazy one of the top musicians in the game!⁠
•⁠
@tuffwraps
@tuffwraps_uk
•⁠
#tuffwraps #lifestylebrand #wristwraps #wristsupports #wristsupports #powerlifting #weightlifting #gym #fitness #liftheavy #powerlifter #weightlifter #bodybuilder #bodybuilding #crossfit #crossfitweightlifting #usaweightlifting #powerliftinglife #lifestyle #bodybuilderlifestyle #liftheavyshit #benchpress #tuff #strongman #gymlifestyle #muscle #tuffathlete

Olá...Bom Dia, vamos de dicas de exercícios ? ✅HOJE VAMOS DE PERNAS+CARDIO 🔥

Olha que sequência incrível para você praticar aí na sua casa, basta seguir esse protocolo.
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Fazer 3series de 10/12 repetições cada exercício e intervalos entre 30” a 60” .
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Aproveita e se inscreva nas minhas Redes Sociais.
YouTube e Facebook | RODRIGO MARINHO 
TikTok | PERSONAL RODRIGO MARINHO .
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VAI COM TUDO !
#saudeemcasa #vemcomtudo #treinoemcasa #suadeiraemcasa #tamujunto #deussempre #goodvibes #squats #fitforlife #fit #gymotivation #getfit #instafit #fitsporation #fitnessjourney #fitnesslife #fitnessmotivation
#alphalete #fitspiration #fitlifestyle #fitstagram #instafitness #liftheavy #gymrat #gymlife #igfit #fitsporation

Olá...Bom Dia, vamos de dicas de exercícios ? ✅HOJE VAMOS DE PERNAS+CARDIO 🔥

Olha que sequência incrível para você praticar aí na sua casa, basta seguir esse protocolo.
.
.
.
Fazer 3series de 10/12 repetições cada exercício e intervalos entre 30” a 60” .
.
.
Aproveita e se inscreva nas minhas Redes Sociais.
YouTube e Facebook | RODRIGO MARINHO
TikTok | PERSONAL RODRIGO MARINHO .
.
.
VAI COM TUDO !
#saudeemcasa #vemcomtudo #treinoemcasa #suadeiraemcasa #tamujunto #deussempre #goodvibes #squats #fitforlife #fit #gymotivation #getfit #instafit #fitsporation #fitnessjourney #fitnesslife #fitnessmotivation
#alphalete #fitspiration #fitlifestyle #fitstagram #instafitness #liftheavy #gymrat #gymlife #igfit #fitsporation

25min on the ARC today at #planetfitness lifted heavy doing upper body and back and did a great stretch series and cool down on the elliptical to end. #fitnessjourney #weightlossjourney #losingweight #liftheavy #workingout #quarantine15 #byebyebackrolls

25min on the ARC today at #planetfitness lifted heavy doing upper body and back and did a great stretch series and cool down on the elliptical to end. #fitnessjourney #weightlossjourney #losingweight #liftheavy #workingout #quarantine15 #byebyebackrolls

What the hell even are macros? And should I be tracking macros or calories?⁣
Macros is short for the term 'macronutrients'. ALL food is made up of 3 different macronutrients. These are Protein, Carbs, and Fat. So should you track macros or calories?⁣ Well if you're tracking macros, you're already calories by default.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here's why
Protein contains 4 calories per gram. So if you eat 100 grams of protein a day, that's 400 calories (as 100 x 4 = 400)
. 
Carbohydrates also contain 4 calories per gram. So if you eat 250 grams a day, that's 1000 calories (as 250 x 4 = 1000)
. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Fat contains 9 calories per gram. So if you eat 70 grams a day, that's 630 calories (70 x 9 = 630).⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣Add that all together and 400+1000+630 = 2030 calories
. 
But why would you want to track macros instead of calories?⁣
.
Here's why:⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you track calories and make sure you're in a deficit, you WILL lose weight, regardless of what the macros are. So WEIGHT loss, does NOT depend on you getting your macros right, But the reason we track macros is that we care about the COMPOSITION of that weight loss.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣In other words, we want to make sure the stuff we lose is FAT tissue and we keep all our muscle mass
⁣This is the key to making sure that at the end of your diet you look lean and athletic, rather than 'skinny-fat'.
Open today until 6pm with Afterpay and Zippay available in store 🔥 🔥 . 
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscien

What the hell even are macros? And should I be tracking macros or calories?⁣
Macros is short for the term 'macronutrients'. ALL food is made up of 3 different macronutrients. These are Protein, Carbs, and Fat. So should you track macros or calories?⁣ Well if you're tracking macros, you're already calories by default.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here's why
Protein contains 4 calories per gram. So if you eat 100 grams of protein a day, that's 400 calories (as 100 x 4 = 400)
.
Carbohydrates also contain 4 calories per gram. So if you eat 250 grams a day, that's 1000 calories (as 250 x 4 = 1000)
. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Fat contains 9 calories per gram. So if you eat 70 grams a day, that's 630 calories (70 x 9 = 630).⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣Add that all together and 400+1000+630 = 2030 calories
.
But why would you want to track macros instead of calories?⁣
.
Here's why:⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you track calories and make sure you're in a deficit, you WILL lose weight, regardless of what the macros are. So WEIGHT loss, does NOT depend on you getting your macros right, But the reason we track macros is that we care about the COMPOSITION of that weight loss.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣In other words, we want to make sure the stuff we lose is FAT tissue and we keep all our muscle mass
⁣This is the key to making sure that at the end of your diet you look lean and athletic, rather than 'skinny-fat'.
Open today until 6pm with Afterpay and Zippay available in store 🔥 🔥 .
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscien

No personal best today but hit some heavy singles, 275 went up great and 285 was slow but I got it after failing 290 🤷‍♀️ @farmfitness_ made 290 look easy tho probably bc of the fresh #jooce tee that just came in 💪🏻 #jooce#crunchwaterford#deadlift#deadliftforfordays#lionheartstrong#deadlifttillimdead#powerlifting#bodybuilding#realshit#benchpress#squat#legday#nothinbutapeanut#fit#fitness#healthy#lift#liftheavy#heavyweight#pr#twig#benchonly#chestday#chest#legs#squats#squatday

No personal best today but hit some heavy singles, 275 went up great and 285 was slow but I got it after failing 290 🤷‍♀️ @farmfitness_ made 290 look easy tho probably bc of the fresh #jooce tee that just came in 💪🏻 #jooce #crunchwaterford #deadlift #deadliftforfordays #lionheartstrong #deadlifttillimdead #powerlifting #bodybuilding #realshit #benchpress #squat #legday #nothinbutapeanut #fit #fitness #healthy #lift #liftheavy #heavyweight #pr #twig #benchonly #chestday #chest #legs #squats #squatday

TFN21 Day 1 💦
.
Starting the #TFN21 3 week program again from @abby @theteamplans after being off for the last few weeks. Feels good to be back🤘🏻
.
-Glute Bridges(forgot your video)
-Wide-grip lay pulldowns
-DB Reverse lunges
-BB OHP
-Sumo deadlifts
-incline pushups
.
Thanks @kris_dob1813 for my Llama 🦙 tank 🤣
.
#tfn21 #june #progress #womenwholift #weightloss #looseweight #tfn #tfnteam #liftheavy #quarantine #workout #macros #consistency #strongissexy #strong #strongwomen #ladieswholift #summerhereicome #stayhome #gains

TFN21 Day 1 💦
.
Starting the #TFN21 3 week program again from @abby @theteamplans after being off for the last few weeks. Feels good to be back🤘🏻
.
-Glute Bridges(forgot your video)
-Wide-grip lay pulldowns
-DB Reverse lunges
-BB OHP
-Sumo deadlifts
-incline pushups
.
Thanks @kris_dob1813 for my Llama 🦙 tank 🤣
.
#tfn21 #june #progress #womenwholift #weightloss #looseweight #tfn #tfnteam #liftheavy #quarantine #workout #macros #consistency #strongissexy #strong #strongwomen #ladieswholift #summerhereicome #stayhome #gains

🖤

🖤

Moderate leg day today!  SAVE THIS WORKOUT and try it for yourself! 💪🏻
10 min cardio -treadmill incline 20 speed 3.5
Stretch 5 min
Sumo deadlifts 2 warm up sets and 3 working sets topping off at 315lbs 8 reps

Sissy squats on Smith machine 3 sets of 8 reps
Good mornings on hack squat 3 sets of 10 reps
Leg extensions 3 sets of 12 reps
10 min cardio- treadmill- incline 20 -speed 3.0
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.
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#legday #workout #legworkout #booty #peachy #glutes #gymrat #gymtime #weights #workouthard #strong #strength #liftheavy #igfit #igfitness #instafit #instafitness

Moderate leg day today! SAVE THIS WORKOUT and try it for yourself! 💪🏻
10 min cardio -treadmill incline 20 speed 3.5
Stretch 5 min
Sumo deadlifts 2 warm up sets and 3 working sets topping off at 315lbs 8 reps

Sissy squats on Smith machine 3 sets of 8 reps
Good mornings on hack squat 3 sets of 10 reps
Leg extensions 3 sets of 12 reps
10 min cardio- treadmill- incline 20 -speed 3.0
.
.
.
.
#legday #workout #legworkout #booty #peachy #glutes #gymrat #gymtime #weights #workouthard #strong #strength #liftheavy #igfit #igfitness #instafit #instafitness

“When I was using your protein I was in the best shape I’ve ever been in. So I came back and won’t leave again. Yours is the best I’ve ever had hands down!!!” Bill G. .
.
.
There isn’t much money in protein- unless you cut corners and make a cheap, low quality bucket. Our protein is the highest quality whey isolate money can build, and customers even after branching out to other brands, very often return after they realize that less expensive usually just means poor quality, stomach bloat, weight gain, clumping, and a lack of the results that their previous Hand Nutrition bucket was producing. 🛒 handnutrition.com .
.
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#handnutrition #nutrition #wheyisolate #cleanprotein #quality #inshape #diet #healthy #menshealth #womenshealth #liftheavy #postworkout #mealreplacement #bodybuilding #triathletes #healing #recovery #athlete #sportsnutrition #mensdiet

“When I was using your protein I was in the best shape I’ve ever been in. So I came back and won’t leave again. Yours is the best I’ve ever had hands down!!!” Bill G. .
.
.
There isn’t much money in protein- unless you cut corners and make a cheap, low quality bucket. Our protein is the highest quality whey isolate money can build, and customers even after branching out to other brands, very often return after they realize that less expensive usually just means poor quality, stomach bloat, weight gain, clumping, and a lack of the results that their previous Hand Nutrition bucket was producing. 🛒 handnutrition.com .
.
.
#handnutrition #nutrition #wheyisolate #cleanprotein #quality #inshape #diet #healthy #menshealth #womenshealth #liftheavy #postworkout #mealreplacement #bodybuilding #triathletes #healing #recovery #athlete #sportsnutrition #mensdiet

Having a hard time making gains skinny guys? 😂

If you're a hardgainer that needs help packing on the muscle then this is for you! 💪

So if you're 25 or older tap bio link: @muscle.university_ for instant download

Having a hard time making gains skinny guys? 😂

If you're a hardgainer that needs help packing on the muscle then this is for you! 💪

So if you're 25 or older tap bio link: @muscle.university_ for instant download

Back at it and time to get humbled. 335 top set. Enjoy the suck of getting back into heavy lifting. Stay gold. #ruffbastards #squats #powerlifting #lift #liftheavy #squat #powerbuilding #conjugate #booty #thick #fitness #strenght #baconandbarbells

Back at it and time to get humbled. 335 top set. Enjoy the suck of getting back into heavy lifting. Stay gold. #ruffbastards #squats #powerlifting #lift #liftheavy #squat #powerbuilding #conjugate #booty #thick #fitness #strenght #baconandbarbells

#wednesday #wednesdaymotivation #deadlifts 
No vids today, but will share my #deadlift #workout for the day

Used the wagon wheel pulling blocks this evening...trying to get used to some heavy weight again since we haven't been training on deads for a while... 10 @ 135 lbs
8 @ 225 lbs
8 @ 315 lbs
6 @ 405 lbs
4 @ 495 lbs
2 @ 539 lbs
1 @ 585 lbs
1 @ 605 lbs

Finished up with some DB curls, 4 sets x 20

@milesdickersonn pulled 405 lbs today for a #PR ...way to go bud!

#getmotivated and #golift 
#stayactive and #getstrong 
#lift #lifting #liftheavy #heavy #heavyassweight #weight #weighttraining #weightlifting #powerlifting #powerliftingmotivation #strength #strengthtraining #getfit #fitness #fitnessmotivation #reps

Always #vol4life #vfl #govols

#wednesday #wednesdaymotivation #deadlifts
No vids today, but will share my #deadlift #workout for the day

Used the wagon wheel pulling blocks this evening...trying to get used to some heavy weight again since we haven't been training on deads for a while... 10 @ 135 lbs
8 @ 225 lbs
8 @ 315 lbs
6 @ 405 lbs
4 @ 495 lbs
2 @ 539 lbs
1 @ 585 lbs
1 @ 605 lbs

Finished up with some DB curls, 4 sets x 20

@milesdickersonn pulled 405 lbs today for a #PR ...way to go bud!

#getmotivated and #golift
#stayactive and #getstrong
#lift #lifting #liftheavy #heavy #heavyassweight #weight #weighttraining #weightlifting #powerlifting #powerliftingmotivation #strength #strengthtraining #getfit #fitness #fitnessmotivation #reps

Always #vol4life #vfl #govols

We should all be lifting HEAVY. Whether you want to maximize your independence as you age, optimize your strength, or build muscle, lifting heavy needs to be in your arsenal. How you go about doing so properly is very individualized, but the idea we need to lift heavy is just as true for the 20-year-old athlete as it is the 70-year-old grandma.
.
WHY do we need to lift heavy? Well I’m glad you asked. It’s because not all muscles are used all the time. You may have heard of slow-twitch and fast-twitch muscles. Slow-twitch are most active during lower-intensity endurance events, like long runs. Fast-twitch are most active during higher-intensity strength and power events, like short but maximal sprints. Before fast-twitch muscles can be activated, slow-twitch ones must be. There’s an order to this madness! So if you’re operating at a low intensity, or you’re not demanding high levels of force from your body, you may not end up recruiting fast-twitch muscles. .
This is severely limiting for two reasons. We typically lose fast-twitch muscle first when we age, but they’re far more important to us as we get older. They are critical for power, balance, and reacting quickly to changing situations (like if you’re about to fall). They also carry more potential for size gains than slow-twitch, so you’re leaving gains on the table. With heavy resistance training, all muscle fibers get larger because for the most part they are all recruited to produce higher levels of force with heavier weights.
.
Maybe the most important part of all this is actually psychological: picking up heavy stuff feels good! You feel strong, confident, and powerful. So lift the heavy things, and lift them often.
.
.
.
.
#strength #strengthcoach #longevitylab #longevitylifestyle #longevity #beimmortal #powerexercise #fasttwitch #slowtwitch #backinthelab #liftheavyshit #liftheavy #heavylifting

We should all be lifting HEAVY. Whether you want to maximize your independence as you age, optimize your strength, or build muscle, lifting heavy needs to be in your arsenal. How you go about doing so properly is very individualized, but the idea we need to lift heavy is just as true for the 20-year-old athlete as it is the 70-year-old grandma.
.
WHY do we need to lift heavy? Well I’m glad you asked. It’s because not all muscles are used all the time. You may have heard of slow-twitch and fast-twitch muscles. Slow-twitch are most active during lower-intensity endurance events, like long runs. Fast-twitch are most active during higher-intensity strength and power events, like short but maximal sprints. Before fast-twitch muscles can be activated, slow-twitch ones must be. There’s an order to this madness! So if you’re operating at a low intensity, or you’re not demanding high levels of force from your body, you may not end up recruiting fast-twitch muscles. .
This is severely limiting for two reasons. We typically lose fast-twitch muscle first when we age, but they’re far more important to us as we get older. They are critical for power, balance, and reacting quickly to changing situations (like if you’re about to fall). They also carry more potential for size gains than slow-twitch, so you’re leaving gains on the table. With heavy resistance training, all muscle fibers get larger because for the most part they are all recruited to produce higher levels of force with heavier weights.
.
Maybe the most important part of all this is actually psychological: picking up heavy stuff feels good! You feel strong, confident, and powerful. So lift the heavy things, and lift them often.
.
.
.
.
#strength #strengthcoach #longevitylab #longevitylifestyle #longevity #beimmortal #powerexercise #fasttwitch #slowtwitch #backinthelab #liftheavyshit #liftheavy #heavylifting

We can all agree that this week has been a tough week.. ⠀
I want you all to know that I am here for all of you guys! I don’t care where you come from, what color you are white brown black! I do not give a ****! We are all in this together! ⠀
✊🏻✊🏽✊🏾✊🏿⠀
Together we can make a difference!! ⠀
⠀
Here’s a little gym selfie that can motivate you to hit the gym and forget about your problems just for a little. Remember you’re amazing & you can do anything! 💪🏽⠀
⠀
#gymmotivation #gymshark #gymsharkwomen #training #liftingweights #liftheavy #bodytransformation #progress #girlswholift #motivationmonday #gymrat #gymgirls #fitnessjunkie #fitgirl #workoutmotivation #strongwomen #strength #strongissexy #fitmom #fitness #bodybuildingwomen #fitinspo #bootygainz #strengthtraining #stronger #legs #legsandbooty #bootygainz

We can all agree that this week has been a tough week.. ⠀
I want you all to know that I am here for all of you guys! I don’t care where you come from, what color you are white brown black! I do not give a ****! We are all in this together! ⠀
✊🏻✊🏽✊🏾✊🏿⠀
Together we can make a difference!! ⠀

Here’s a little gym selfie that can motivate you to hit the gym and forget about your problems just for a little. Remember you’re amazing & you can do anything! 💪🏽⠀

#gymmotivation #gymshark #gymsharkwomen #training #liftingweights #liftheavy #bodytransformation #progress #girlswholift #motivationmonday #gymrat #gymgirls #fitnessjunkie #fitgirl #workoutmotivation #strongwomen #strength #strongissexy #fitmom #fitness #bodybuildingwomen #fitinspo #bootygainz #strengthtraining #stronger #legs #legsandbooty #bootygainz

Can't wait to do these with other people again at @crossfitwebster when this quarantine is over 🥴
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#crossfit #girlswhocrossfit #girlswholift #fitness #lifting #liftheavy #oly #olylifting #cleans #cleanandjerk #cleandeadlift #splitjerk

Can't wait to do these with other people again at @crossfitwebster when this quarantine is over 🥴
.
.
.
#crossfit #girlswhocrossfit #girlswholift #fitness #lifting #liftheavy #oly #olylifting #cleans #cleanandjerk #cleandeadlift #splitjerk