#musclegrowth

Tag posts on Instagram

204.7k posts

Top Posts

Never forget how far you’ve come! –

Holy heck in bob... what can I say fit fam!! I was feeling nostalgic the other day with some inspiration @geagsfit throwing it back to his one of his first @gymshark outfits! So I did some digging and BAM 💥 I not only found my first outfit but also found one of my first pictures in the outfit as well! –

Although they said don’t look back... I think it’s also so important to see how far you’ve come! I also can’t believe that these two pictures are a year apart! It honestly blows my mind that I was 96 lbs struggling with the weight I now use as my warm up. To now being 115 lbs growing the quads, delts and thriving and loving every moment in the gym! Of course not to mention some things never change aka my love for @gymshark workout clothes! Can’t wait to see what the next year brings ✨🦈 –

What’s one thing your proud to look back on? –

Outfit: @gymshark @gymsharkwomen Energy Seamless Sports Bra and Leggings –

@1upnutrition supplements: code NEVE 
@tula Skincare: code NEVEFRALEY

Never forget how far you’ve come! –

Holy heck in bob... what can I say fit fam!! I was feeling nostalgic the other day with some inspiration @geagsfit throwing it back to his one of his first @gymshark outfits! So I did some digging and BAM 💥 I not only found my first outfit but also found one of my first pictures in the outfit as well! –

Although they said don’t look back... I think it’s also so important to see how far you’ve come! I also can’t believe that these two pictures are a year apart! It honestly blows my mind that I was 96 lbs struggling with the weight I now use as my warm up. To now being 115 lbs growing the quads, delts and thriving and loving every moment in the gym! Of course not to mention some things never change aka my love for @gymshark workout clothes! Can’t wait to see what the next year brings ✨🦈 –

What’s one thing your proud to look back on? –

Outfit: @gymshark @gymsharkwomen Energy Seamless Sports Bra and Leggings –

@1upnutrition supplements: code NEVE
@tula Skincare: code NEVEFRALEY

Can you progress it and drop it like a squat?
.
📍Squatting comes in a variety of flavors, body positions, equipment, and mechanics. Trainers and coaches often have difficulty separating novice to advanced exercises and progressions.
.
📍Therefore, it is rather helpful for you to perform an initial assessment (i.e. FMS, SFMA, or similar) to find out where you client or athlete lies on the continuum in order to progress.  For novice and intermediate individuals, it’s recommended you follow this order to learn proper patterns before progressing.
.
📍You may have to spend some time within each phase of progression in order for the movement to be mastered. That’s ok because it’s called adaptation and neuromuscular efficiency. Second, not everyone will go through this full list. Many clients and athletes may stay in a specific zone due to limitations, injury or disinterest. That is totally cool because not everything is a barbell. As long as you continue to use progressive overload, you will create results.
.
📍How do you use progressions with you programming? Tag someone who would need to see this.
.
.
.Credit @kels_bruchal

Can you progress it and drop it like a squat?
.
📍Squatting comes in a variety of flavors, body positions, equipment, and mechanics. Trainers and coaches often have difficulty separating novice to advanced exercises and progressions.
.
📍Therefore, it is rather helpful for you to perform an initial assessment (i.e. FMS, SFMA, or similar) to find out where you client or athlete lies on the continuum in order to progress. For novice and intermediate individuals, it’s recommended you follow this order to learn proper patterns before progressing.
.
📍You may have to spend some time within each phase of progression in order for the movement to be mastered. That’s ok because it’s called adaptation and neuromuscular efficiency. Second, not everyone will go through this full list. Many clients and athletes may stay in a specific zone due to limitations, injury or disinterest. That is totally cool because not everything is a barbell. As long as you continue to use progressive overload, you will create results.
.
📍How do you use progressions with you programming? Tag someone who would need to see this.
.
.
.Credit @kels_bruchal

⁉️🔱C A R S😈V I L L A I N🔱⁉️
➖➖➖➖➖➖➖➖➖➖➖➖
🔱PLEASE RATE FROM 0 TO 100🔱
➖➖➖➖➖➖➖➖➖➖➖➖
👥СОТРУДНИЧАТЬ🤝 Покупка рекламы 💰📥 ПИШИТЕ в DIRECT↙️
@carsvillain
@carsvillain
@carsvillain
➖➖➖➖➖➖➖➖➖➖➖➖
ℹFOLLOW ME @carsvillain
➖➖➖➖➖➖➖➖➖➖➖➖
#japanesemuscle #americanmusclecars #muscletech #musclefood #prilaga #musclebuilding #musclecarzone #moparmuscle #musclecars #americanmusclecar #musclekingz #musclebeach #allamericanmuscle #modernmuscle #indomuscle #muscle #musclegirls #muscles #musclegrowth

⁉️🔱C A R S😈V I L L A I N🔱⁉️
➖➖➖➖➖➖➖➖➖➖➖➖
🔱PLEASE RATE FROM 0 TO 100🔱
➖➖➖➖➖➖➖➖➖➖➖➖
👥СОТРУДНИЧАТЬ🤝 Покупка рекламы 💰📥 ПИШИТЕ в DIRECT↙️
@carsvillain
@carsvillain
@carsvillain
➖➖➖➖➖➖➖➖➖➖➖➖
ℹFOLLOW ME @carsvillain
➖➖➖➖➖➖➖➖➖➖➖➖
#japanesemuscle #americanmusclecars #muscletech #musclefood #prilaga #musclebuilding #musclecarzone #moparmuscle #musclecars #americanmusclecar #musclekingz #musclebeach #allamericanmuscle #modernmuscle #indomuscle #muscle #musclegirls #muscles #musclegrowth

⁉️🔱C A R S😈V I L L A I N🔱⁉️
➖➖➖➖➖➖➖➖➖➖➖➖
🔱REAL OR FAKE?🔱
➖➖➖➖➖➖➖➖➖➖➖➖
👥СОТРУДНИЧАТЬ🤝 Покупка рекламы 💰📥 ПИШИТЕ в DIRECT↙️
@carsvillain
@carsvillain
@carsvillain
➖➖➖➖➖➖➖➖➖➖➖➖
ℹFOLLOW ME @carsvillain
➖➖➖➖➖➖➖➖➖➖➖➖
#japanesemuscle #americanmusclecars #muscletech #musclefood #prilaga #musclebuilding #musclecarzone #moparmuscle #musclecars #americanmusclecar #musclekingz #musclebeach #allamericanmuscle #modernmuscle #indomuscle #muscle #musclegirls #muscles #musclegrowth

⁉️🔱C A R S😈V I L L A I N🔱⁉️
➖➖➖➖➖➖➖➖➖➖➖➖
🔱REAL OR FAKE?🔱
➖➖➖➖➖➖➖➖➖➖➖➖
👥СОТРУДНИЧАТЬ🤝 Покупка рекламы 💰📥 ПИШИТЕ в DIRECT↙️
@carsvillain
@carsvillain
@carsvillain
➖➖➖➖➖➖➖➖➖➖➖➖
ℹFOLLOW ME @carsvillain
➖➖➖➖➖➖➖➖➖➖➖➖
#japanesemuscle #americanmusclecars #muscletech #musclefood #prilaga #musclebuilding #musclecarzone #moparmuscle #musclecars #americanmusclecar #musclekingz #musclebeach #allamericanmuscle #modernmuscle #indomuscle #muscle #musclegirls #muscles #musclegrowth

⁉️🔱C A R S😈V I L L A I N🔱⁉️
➖➖➖➖➖➖➖➖➖➖➖➖
🔱PLEASE RATE FROM 0 TO 100🔱
➖➖➖➖➖➖➖➖➖➖➖➖
👥СОТРУДНИЧАТЬ🤝 Покупка рекламы 💰📥 ПИШИТЕ в DIRECT↙️
@carsvillain
@carsvillain
@carsvillain
➖➖➖➖➖➖➖➖➖➖➖➖
ℹFOLLOW ME @carsvillain
➖➖➖➖➖➖➖➖➖➖➖➖
#japanesemuscle #americanmusclecars #muscletech #musclefood #prilaga #musclebuilding #musclecarzone #moparmuscle #musclecars #americanmusclecar #musclekingz #musclebeach #allamericanmuscle #modernmuscle #indomuscle #muscle #musclegirls #muscles #musclegrowth

⁉️🔱C A R S😈V I L L A I N🔱⁉️
➖➖➖➖➖➖➖➖➖➖➖➖
🔱PLEASE RATE FROM 0 TO 100🔱
➖➖➖➖➖➖➖➖➖➖➖➖
👥СОТРУДНИЧАТЬ🤝 Покупка рекламы 💰📥 ПИШИТЕ в DIRECT↙️
@carsvillain
@carsvillain
@carsvillain
➖➖➖➖➖➖➖➖➖➖➖➖
ℹFOLLOW ME @carsvillain
➖➖➖➖➖➖➖➖➖➖➖➖
#japanesemuscle #americanmusclecars #muscletech #musclefood #prilaga #musclebuilding #musclecarzone #moparmuscle #musclecars #americanmusclecar #musclekingz #musclebeach #allamericanmuscle #modernmuscle #indomuscle #muscle #musclegirls #muscles #musclegrowth

⁉️🔱C A R S😈V I L L A I N🔱⁉️
➖➖➖➖➖➖➖➖➖➖➖➖
🔱PLEASE RATE FROM 0 TO 100🔱
➖➖➖➖➖➖➖➖➖➖➖➖
👥СОТРУДНИЧАТЬ🤝 Покупка рекламы 💰📥 ПИШИТЕ в DIRECT↙️
@carsvillain
@carsvillain
@carsvillain
➖➖➖➖➖➖➖➖➖➖➖➖
ℹFOLLOW ME @carsvillain
➖➖➖➖➖➖➖➖➖➖➖➖
#japanesemuscle #americanmusclecars #muscletech #musclefood #prilaga #musclebuilding #musclecarzone #moparmuscle #musclecars #americanmusclecar #musclekingz #musclebeach #allamericanmuscle #modernmuscle #indomuscle #muscle #musclegirls #muscles #musclegrowth

⁉️🔱C A R S😈V I L L A I N🔱⁉️
➖➖➖➖➖➖➖➖➖➖➖➖
🔱PLEASE RATE FROM 0 TO 100🔱
➖➖➖➖➖➖➖➖➖➖➖➖
👥СОТРУДНИЧАТЬ🤝 Покупка рекламы 💰📥 ПИШИТЕ в DIRECT↙️
@carsvillain
@carsvillain
@carsvillain
➖➖➖➖➖➖➖➖➖➖➖➖
ℹFOLLOW ME @carsvillain
➖➖➖➖➖➖➖➖➖➖➖➖
#japanesemuscle #americanmusclecars #muscletech #musclefood #prilaga #musclebuilding #musclecarzone #moparmuscle #musclecars #americanmusclecar #musclekingz #musclebeach #allamericanmuscle #modernmuscle #indomuscle #muscle #musclegirls #muscles #musclegrowth

⁉️🔱C A R S😈V I L L A I N🔱⁉️
➖➖➖➖➖➖➖➖➖➖➖➖
👥СОТРУДНИЧАТЬ🤝 Покупка рекламы 💰📥 ПИШИТЕ в DIRECT↙️
@carsvillain
@carsvillain
@carsvillain
➖➖➖➖➖➖➖➖➖➖➖➖
ℹFOLLOW ME @carsvillain
➖➖➖➖➖➖➖➖➖➖➖➖
#japanesemuscle #americanmusclecars #muscletech #musclefood #prilaga #musclebuilding #musclecarzone #moparmuscle #musclecars #americanmusclecar #musclekingz #musclebeach #allamericanmuscle #modernmuscle #indomuscle #muscle #musclegirls #muscles #musclegrowth

⁉️🔱C A R S😈V I L L A I N🔱⁉️
➖➖➖➖➖➖➖➖➖➖➖➖
👥СОТРУДНИЧАТЬ🤝 Покупка рекламы 💰📥 ПИШИТЕ в DIRECT↙️
@carsvillain
@carsvillain
@carsvillain
➖➖➖➖➖➖➖➖➖➖➖➖
ℹFOLLOW ME @carsvillain
➖➖➖➖➖➖➖➖➖➖➖➖
#japanesemuscle #americanmusclecars #muscletech #musclefood #prilaga #musclebuilding #musclecarzone #moparmuscle #musclecars #americanmusclecar #musclekingz #musclebeach #allamericanmuscle #modernmuscle #indomuscle #muscle #musclegirls #muscles #musclegrowth

👇⁉️🔱C A R S😈V I L L A I N🔱⁉️👇
➖➖➖➖➖➖➖➖➖➖➖➖
🔱ОЦЕНИ бмв от 0 до 100😍😍😍🔱
➖➖➖➖➖➖➖➖➖➖➖➖
❤Ставь лайк и подписывайся, если понравился пост!
👥СОТРУДНИЧАТЬ🤝 Покупка рекламы 💰📥 ПИШИТЕ в DIRECT↙️
@carsvillain
@carsvillain
@carsvillain
➖➖➖➖➖➖➖➖➖➖➖➖
ℹFOLLOW ME @carsvillain
➖➖➖➖➖➖➖➖➖➖➖➖
#japanesemuscle #americanmusclecars #muscletech #musclefood #prilaga #musclebuilding #musclecarzone #moparmuscle #musclecars #americanmusclecar #musclekingz #musclebeach #allamericanmuscle #modernmuscle #indomuscle #muscle #musclegirls #muscles #musclegrowth

👇⁉️🔱C A R S😈V I L L A I N🔱⁉️👇
➖➖➖➖➖➖➖➖➖➖➖➖
🔱ОЦЕНИ бмв от 0 до 100😍😍😍🔱
➖➖➖➖➖➖➖➖➖➖➖➖
❤Ставь лайк и подписывайся, если понравился пост!
👥СОТРУДНИЧАТЬ🤝 Покупка рекламы 💰📥 ПИШИТЕ в DIRECT↙️
@carsvillain
@carsvillain
@carsvillain
➖➖➖➖➖➖➖➖➖➖➖➖
ℹFOLLOW ME @carsvillain
➖➖➖➖➖➖➖➖➖➖➖➖
#japanesemuscle #americanmusclecars #muscletech #musclefood #prilaga #musclebuilding #musclecarzone #moparmuscle #musclecars #americanmusclecar #musclekingz #musclebeach #allamericanmuscle #modernmuscle #indomuscle #muscle #musclegirls #muscles #musclegrowth

Αν υπάρχει ένα μαγικό χάπι για την απώλεια λίπους τοτε αυτό σίγουρα είναι ο ύπνος μας!!
·
Έχεις προσέξει πως είσαι την επόμενη μερα οταν δεν κοιμάσαι καλά;🤔
·
Θελεις να τσιμπολογάς όλη την ώρα ετσι δεν είναι;🤷‍♀️
·
Και ψάχνεις απεγνωσμένα για φαγητο πλούσιο σε υδατάνθρακες και λιπος!🥐🍟🍪🍩🍰🍕
·
Αυτό συμβαίνει γιατί ο ανεπαρκης ύπνος αποσυντονίζει τις ορμόνες της όρεξης🥴
·
Τη λεπτινη που μας λέει ότι χορτάσαμε🤢 και την γκρελινη που μας λέει ότι πεινάμε😋
·
Οταν λοιπόν δεν κοιμόμαστε καλά η λεπτινη παίρνει τον κατήφορο και η γκρελινη τον ανήφορο!!😫
·
Οπότε πριν βιαστείς να κατηγορήσεις τον εαυτό σου για ακατάσχετη λαιμαργία δες μήπως ο ύπνος σου δεν ήταν αρκετός!😉
·
Ένας άλλος σημαντικός λόγος που ο ύπνος συμβάλλει στην απώλεια λίπους είναι ότι μας δίνει την ενέργεια και τη δύναμη που χρειαζόμαστε για να τα δώσουμε όλα  στο γυμναστηριο!!🏋🏻‍♀️
·
Και περισσότερη ενέργεια σημαίνει περισσότερη καύση θερμίδων και περισσότερη καταστροφή μυϊκών ινών (αυτό είναι καλό μην ανησυχεις!)👍
·
Τελος ενας καλος ύπνος όχι μόνο βοηθά στην αποκατάσταση των κατεστραμμένων μυϊκών ινών αλλά συμβάλλει και σημαντικά στην αύξηση του μυϊκού ιστού!!💪💪💪
·
Πες μου εσύ ένα χάπι💊 που να μπορεί να κάνει όλα τα παραπάνω!!
·
·
· ———
Δες το στόχο!🎯
Μην εγκαταλείπεις ποτέ!🥇
.
.
.
#mediterraneandiet #mesogeiakikouzina #glutenfreerecipes #dietplan #weightlossdiet #syntaghthshmeras #syntages #diatrofi #ygeia #greekproducts #diaita #gogreek #panhellenic #eatcleangetlean #greekfood #greekdiet  #greekrestaurant #greek🇬🇷 #διαιτα #διατροφή  #greekstagram #weightlossprogram #nutrientdense #weightlosshelp #nutritiontips #fatlosstips #musclegrowth #sleepbetter

Αν υπάρχει ένα μαγικό χάπι για την απώλεια λίπους τοτε αυτό σίγουρα είναι ο ύπνος μας!!
·
Έχεις προσέξει πως είσαι την επόμενη μερα οταν δεν κοιμάσαι καλά;🤔
·
Θελεις να τσιμπολογάς όλη την ώρα ετσι δεν είναι;🤷‍♀️
·
Και ψάχνεις απεγνωσμένα για φαγητο πλούσιο σε υδατάνθρακες και λιπος!🥐🍟🍪🍩🍰🍕
·
Αυτό συμβαίνει γιατί ο ανεπαρκης ύπνος αποσυντονίζει τις ορμόνες της όρεξης🥴
·
Τη λεπτινη που μας λέει ότι χορτάσαμε🤢 και την γκρελινη που μας λέει ότι πεινάμε😋
·
Οταν λοιπόν δεν κοιμόμαστε καλά η λεπτινη παίρνει τον κατήφορο και η γκρελινη τον ανήφορο!!😫
·
Οπότε πριν βιαστείς να κατηγορήσεις τον εαυτό σου για ακατάσχετη λαιμαργία δες μήπως ο ύπνος σου δεν ήταν αρκετός!😉
·
Ένας άλλος σημαντικός λόγος που ο ύπνος συμβάλλει στην απώλεια λίπους είναι ότι μας δίνει την ενέργεια και τη δύναμη που χρειαζόμαστε για να τα δώσουμε όλα στο γυμναστηριο!!🏋🏻‍♀️
·
Και περισσότερη ενέργεια σημαίνει περισσότερη καύση θερμίδων και περισσότερη καταστροφή μυϊκών ινών (αυτό είναι καλό μην ανησυχεις!)👍
·
Τελος ενας καλος ύπνος όχι μόνο βοηθά στην αποκατάσταση των κατεστραμμένων μυϊκών ινών αλλά συμβάλλει και σημαντικά στην αύξηση του μυϊκού ιστού!!💪💪💪
·
Πες μου εσύ ένα χάπι💊 που να μπορεί να κάνει όλα τα παραπάνω!!
·
·
· ———
Δες το στόχο!🎯
Μην εγκαταλείπεις ποτέ!🥇
.
.
.
#mediterraneandiet #mesogeiakikouzina #glutenfreerecipes #dietplan #weightlossdiet #syntaghthshmeras #syntages #diatrofi #ygeia #greekproducts #diaita #gogreek #panhellenic #eatcleangetlean #greekfood #greekdiet #greekrestaurant #greek 🇬🇷 #διαιτα #διατροφή #greekstagram #weightlossprogram #nutrientdense #weightlosshelp #nutritiontips #fatlosstips #musclegrowth #sleepbetter

Most Recent

@freeweightaddict knows what's up

@freeweightaddict knows what's up

ON's Superior Amino 2222 Tabs provide 2.2grams of 18 different amino acids per serving to add to the amount you take in through protein shakes, protein bars and whole foods... Used in conjunction with a well planned diet that includes 'complete' proteins, these tablets can play a major role in supporting muscle recovery and growth from exercise!
•••
Available now @ironmansupplements with 160tabs for just 120ghc!

#optimumnutrition #amino2222 #recovery #musclegrowth #strength #aminoacids #ironman #ghana

ON's Superior Amino 2222 Tabs provide 2.2grams of 18 different amino acids per serving to add to the amount you take in through protein shakes, protein bars and whole foods... Used in conjunction with a well planned diet that includes 'complete' proteins, these tablets can play a major role in supporting muscle recovery and growth from exercise!
•••
Available now @ironmansupplements with 160tabs for just 120ghc!

#optimumnutrition #amino2222 #recovery #musclegrowth #strength #aminoacids #ironman #ghana

Don’t look back you’re not going that way >>>LOL JK. ALWAYS look back (at it) when you’ve been working your 🍑off and you finally start seeing those gains. Hellllll yes. 🙌🏻
#
If you’re on your shit hang in there. It WILL work. And if you need a reminder that MONTHS of deliberate adherence and consistency pay off, I’m living proof. Even when you want to quit, power through and it will pay off. It’s a guarantee.
#
This Monday, make it the day you define what you want and then figure out how to get there - and if you don’t know ask for a second opinion or ask for help from a professional. It’s possible. You just have to decide. Make the choice! It’s time.

Don’t look back you’re not going that way >>>LOL JK. ALWAYS look back (at it) when you’ve been working your 🍑off and you finally start seeing those gains. Hellllll yes. 🙌🏻
#
If you’re on your shit hang in there. It WILL work. And if you need a reminder that MONTHS of deliberate adherence and consistency pay off, I’m living proof. Even when you want to quit, power through and it will pay off. It’s a guarantee.
#
This Monday, make it the day you define what you want and then figure out how to get there - and if you don’t know ask for a second opinion or ask for help from a professional. It’s possible. You just have to decide. Make the choice! It’s time.

How to Do Push-Ups
Push-up is the utmost bodyweight exercise. In fact, there aren’t several other exercises as efficient as push-ups. This classic, preferred total-body workout engages as well as works nearly every muscular tissue in your body including your breast, shoulders, triceps, core and also your lower body. While it’s understood to effectively tone your arms as well […]
#Exercise, #Fitness, #Gym, #MuscleGrowth, #Weight, #Workout
https://www.womensbodybuildingtips.com/how-to-do-push-ups/

How to Do Push-Ups
Push-up is the utmost bodyweight exercise. In fact, there aren’t several other exercises as efficient as push-ups. This classic, preferred total-body workout engages as well as works nearly every muscular tissue in your body including your breast, shoulders, triceps, core and also your lower body. While it’s understood to effectively tone your arms as well […]
#Exercise , #Fitness , #Gym , #MuscleGrowth , #Weight , #Workout
https://www.womensbodybuildingtips.com/how-to-do-push-ups/

Žinojote, kad didžiają dalį odos, sausgyslių, raiščių ir kaulų sudaro būtent kolagenas?😱
Nuo 25 metų organizmo gebėjimas pačiam sintetinti kolageną silpnėja, todėl rūpintis savo išvaizda reikia visapusiškai.🙌
🔥Labiausiai kolageno stygių išduoda:
💥suprastėjusi odos būklė;
💥silpni nagai, plaukai;
💥sąnarių/nugaros skausmai;
💥mažėjanti raumenų jėga;
💥dažnesnės traumos.

Aš pasikliauju Dr. Ohhira japoniškais produktais, kurie patvirtinti klinikiniais tyrimais, išsiskiria unikaliomis formulėmis bei savybėmis.👏 Rūpinkimės savimi. 
#kolagenogalia #antiage #dr.ohhira #collagen #health #musclegrowth #strenghthensbones #beauty #skin #hair #nails

Žinojote, kad didžiają dalį odos, sausgyslių, raiščių ir kaulų sudaro būtent kolagenas?😱
Nuo 25 metų organizmo gebėjimas pačiam sintetinti kolageną silpnėja, todėl rūpintis savo išvaizda reikia visapusiškai.🙌
🔥Labiausiai kolageno stygių išduoda:
💥suprastėjusi odos būklė;
💥silpni nagai, plaukai;
💥sąnarių/nugaros skausmai;
💥mažėjanti raumenų jėga;
💥dažnesnės traumos.

Aš pasikliauju Dr. Ohhira japoniškais produktais, kurie patvirtinti klinikiniais tyrimais, išsiskiria unikaliomis formulėmis bei savybėmis.👏 Rūpinkimės savimi.
#kolagenogalia #antiage #dr .ohhira #collagen #health #musclegrowth #strenghthensbones #beauty #skin #hair #nails

10 days out @kerry_fitness_mumof6 💯
.
Absolutely smashed this season winning her first ever comp at the start of the year. Super busy mum of 6, running her own business and never moans about prep!!! I can honestly say this woman is inspiring 💯
.
Work ethic is nothing less than 10000% every damn week. You have smashed this year and have made me proud 👏👏👏
.
#Bodybuilding #coaching #fitmum #bikiniprep #transformation #Fitnessmodel #picoftheday #Instagood #instafit #instapic #instadaily #Compprep  #musclegrowth #fitnessjourney #happiness #love #bodybuilder #fitness #fitspo #motivation #diet #instagood #photooftheday #workout #instalike #tbt #selfie #mondaymotivation #humpday

10 days out @kerry_fitness_mumof6 💯
.
Absolutely smashed this season winning her first ever comp at the start of the year. Super busy mum of 6, running her own business and never moans about prep!!! I can honestly say this woman is inspiring 💯
.
Work ethic is nothing less than 10000% every damn week. You have smashed this year and have made me proud 👏👏👏
.
#Bodybuilding #coaching #fitmum #bikiniprep #transformation #Fitnessmodel #picoftheday #Instagood #instafit #instapic #instadaily #Compprep #musclegrowth #fitnessjourney #happiness #love #bodybuilder #fitness #fitspo #motivation #diet #instagood #photooftheday #workout #instalike #tbt #selfie #mondaymotivation #humpday

Our bodies respond the stress. If we get too comfortable we actually age faster & become unhealthier. ⁣
⁣
Here are 3 examples of stresses we can put on our bodies to keep us younger and healthier:⁣
⁣
💪 Exercise⁣
🥶 Temperature⁣
🥣 Hunger⁣
⁣
If you stress your body in these ways you will stimulate your body into action & live a longer healthier life⁣
⁣
HOW?⁣
⁣
💪Exercise💪⁣
⁣
✅Helps you lose weight (fat)⁣
✅Strengthens your muscles & bones⁣
✅Improves your energy levels⁣
✅Reduces your risk of diabetes, high blood pressure & other chronic diseases.⁣
✅Even improve your sex life!⁣
⁣
🥶Cold showers🥶⁣
⁣
✅Improves mental clarity⁣
✅Reduces anxiety & stress levels⁣
✅Relieve symptoms of depression ⁣
✅Boosts your immune system⁣
✅Improves circulation & cardiovascular health⁣
✅Promotes faster muscle recovery⁣
✅Improves your quality of sleep ⁣
⁣
🥣Intermittent Fasting🥣⁣
⁣
✅Can help burn fat⁣
✅Reduce risk of type 2 diabetes⁣
✅Reduce stress & inflammation in your body⁣
✅Can prevent neurodegenerative diseases like Alzheimer’s & Parkinson’s disease⁣
✅Improve the health of your brain and heart⁣
⁣
Have you tried these? ⁣
What results did you experience?⁣
⁣
#fitnessmotivations #intermittentfasting #selfdiscipline #motivatingyourself #motivationalgains #coldshowers #benefitsofcoldshowers #stayingyoung #musclegrowth #stayinghealthy #burningfat #howtostayyoung #benefitsofexercise #nuffieldhealth #nuffieldhealthhemel #freefitnesstips #freepersonaltrainer⁣⁣⁣⁣⁣
#over40fitness #howtogetfit #howtoburnbodyfat #musclegrowth #maintaininghealth #reducingstress #bettersleep #sleepingbetter  #takingcareofyourself

Our bodies respond the stress. If we get too comfortable we actually age faster & become unhealthier. ⁣

Here are 3 examples of stresses we can put on our bodies to keep us younger and healthier:⁣

💪 Exercise⁣
🥶 Temperature⁣
🥣 Hunger⁣

If you stress your body in these ways you will stimulate your body into action & live a longer healthier life⁣

HOW?⁣

💪Exercise💪⁣

✅Helps you lose weight (fat)⁣
✅Strengthens your muscles & bones⁣
✅Improves your energy levels⁣
✅Reduces your risk of diabetes, high blood pressure & other chronic diseases.⁣
✅Even improve your sex life!⁣

🥶Cold showers🥶⁣

✅Improves mental clarity⁣
✅Reduces anxiety & stress levels⁣
✅Relieve symptoms of depression ⁣
✅Boosts your immune system⁣
✅Improves circulation & cardiovascular health⁣
✅Promotes faster muscle recovery⁣
✅Improves your quality of sleep ⁣

🥣Intermittent Fasting🥣⁣

✅Can help burn fat⁣
✅Reduce risk of type 2 diabetes⁣
✅Reduce stress & inflammation in your body⁣
✅Can prevent neurodegenerative diseases like Alzheimer’s & Parkinson’s disease⁣
✅Improve the health of your brain and heart⁣

Have you tried these? ⁣
What results did you experience?⁣

#fitnessmotivations #intermittentfasting #selfdiscipline #motivatingyourself #motivationalgains #coldshowers #benefitsofcoldshowers #stayingyoung #musclegrowth #stayinghealthy #burningfat #howtostayyoung #benefitsofexercise #nuffieldhealth #nuffieldhealthhemel #freefitnesstips #freepersonaltrainer ⁣⁣⁣⁣⁣
#over40fitness #howtogetfit #howtoburnbodyfat #musclegrowth #maintaininghealth #reducingstress #bettersleep #sleepingbetter #takingcareofyourself

SUMO VS CONVENTIONAL DEADLIFT
.
Two of my favorite movements! But I will say sumo took me a very long time to master so I hope if you are new to sumo deadlifts or conventional or still mastering the movements, that these tips help! .

Primary muscles targeted:
Glutes, Hamstrings, Quads

Glutes: The glutes are targeted to a high degree by the sumo deadlift, primarily due to the foot/hip placement in the setup. The hip is placed in external rotation, which in turn involves the glutes to a higher degree, making this a great movement to target the glutes.

Major cues:
•get your body behind the bar
• point toes out
• engage lats and get the slack out of the arms • generate torque and push your hips through

Conventional deadlift
.
Muscles targeted: full body
.
Major cues: •anchor the feet and spread the floor
• push hips back
• make sure bar is over the mid-foot
• engage your lats by tucking your elbows in
• pull all the slack out of the bar before lift off
.
.
CURRENTLY ACCEPTING CLIENTS

Apply now for coaching—Link in bio or shoot over an email lipton@teammihaly.com
.
*COMING SOON* our membership site!! Save this address!
.
WWW.IRONINTELLECTS.COM

SUMO VS CONVENTIONAL DEADLIFT
.
Two of my favorite movements! But I will say sumo took me a very long time to master so I hope if you are new to sumo deadlifts or conventional or still mastering the movements, that these tips help! .

Primary muscles targeted:
Glutes, Hamstrings, Quads

Glutes: The glutes are targeted to a high degree by the sumo deadlift, primarily due to the foot/hip placement in the setup. The hip is placed in external rotation, which in turn involves the glutes to a higher degree, making this a great movement to target the glutes.

Major cues:
•get your body behind the bar
• point toes out
• engage lats and get the slack out of the arms • generate torque and push your hips through

Conventional deadlift
.
Muscles targeted: full body
.
Major cues: •anchor the feet and spread the floor
• push hips back
• make sure bar is over the mid-foot
• engage your lats by tucking your elbows in
• pull all the slack out of the bar before lift off
.
.
CURRENTLY ACCEPTING CLIENTS

Apply now for coaching—Link in bio or shoot over an email lipton@teammihaly.com
.
*COMING SOON* our membership site!! Save this address!
.
WWW.IRONINTELLECTS.COM

It’s common for gym-goers to brag about how sore they are. While soreness is seemingly a great indicator of a great workout, that’s not always the case‼️ Soreness is typically the result of a novel stimulus or stress. That being said @bradschoenfeldphd and his colleagues note that DOMS (delayed onset muscle soreness) is not often correlated to inflammation in the muscles, and thus does not necessarily indicate that mean that we can draw causation in regards to its relationship with muscle hypertrophy (growth) 💪🏻 Finally, genetics may play a role in who gets sore. Some people seem to be less prone to experience soreness than others, and some muscles are also more susceptible to experience DOMS than others 😵 Beginners are more likely to experience muscular soreness than more advanced athletes.

While soreness may ostensibly seem like you’re making huge gains, that’s not necessarily the case. Just because you’re not wrecked after a workout doesn’t mean you didn’t stimulate and adaptation in the muscles 🤯

It’s common for gym-goers to brag about how sore they are. While soreness is seemingly a great indicator of a great workout, that’s not always the case‼️ Soreness is typically the result of a novel stimulus or stress. That being said @bradschoenfeldphd and his colleagues note that DOMS (delayed onset muscle soreness) is not often correlated to inflammation in the muscles, and thus does not necessarily indicate that mean that we can draw causation in regards to its relationship with muscle hypertrophy (growth) 💪🏻 Finally, genetics may play a role in who gets sore. Some people seem to be less prone to experience soreness than others, and some muscles are also more susceptible to experience DOMS than others 😵 Beginners are more likely to experience muscular soreness than more advanced athletes.

While soreness may ostensibly seem like you’re making huge gains, that’s not necessarily the case. Just because you’re not wrecked after a workout doesn’t mean you didn’t stimulate and adaptation in the muscles 🤯

PR yet again.

_

The heaviest dumbbell in the gym.

35kgs each x 5 reps.

_

Once you decide to go for it whole heartedly, no one can stop you.

_

In the peak of my strength now.

_

Follow @fitculprit_by_hora .
.
.

______________________________________
𝗗𝗠 𝗙𝗢𝗥 𝗢𝗡𝗟𝗜𝗡𝗘 𝗖𝗢𝗡𝗦𝗨𝗟𝗧𝗔𝗧𝗜𝗢𝗡🌟
______________________________________

PR yet again.

_

The heaviest dumbbell in the gym.

35kgs each x 5 reps.

_

Once you decide to go for it whole heartedly, no one can stop you.

_

In the peak of my strength now.

_

Follow @fitculprit_by_hora .
.
.

______________________________________
𝗗𝗠 𝗙𝗢𝗥 𝗢𝗡𝗟𝗜𝗡𝗘 𝗖𝗢𝗡𝗦𝗨𝗟𝗧𝗔𝗧𝗜𝗢𝗡🌟
______________________________________

I rarely post anything related to legs as I feel like nobody really cares about lower body here on Instagram. I love big calves as they make you stand out from the crowd. That's why I've been putting so much effort into growing them as much as possible. They are a bit over 18" which isn't bad by all means, but ideally I would them to be as big as my arms. 
As you can see from the video I don't use momentum when doing the exercises. I pause at the bottom and when you press back up it's strictly your calf muscle doing the work. This technique has helped be build 1/4" over the past 3 years. I know it's sounds ridiculous 1/4", but it makes a huge difference.

#calves #calvesworkout #bigcalves #calfraises #lowerbodyworkout #legworkout #legdayworkout #legtraining #biglegs #quadzilla #hardwork #workoutmotivation #workoutinspiration #fitnesspro #fitnessvideos #workoutvideo #workouttips #workoutplan #gymtime #gymlife #musclegrowth #anabolic #mondaymotivation #mondayvibes #mondayinspiration

I rarely post anything related to legs as I feel like nobody really cares about lower body here on Instagram. I love big calves as they make you stand out from the crowd. That's why I've been putting so much effort into growing them as much as possible. They are a bit over 18" which isn't bad by all means, but ideally I would them to be as big as my arms.
As you can see from the video I don't use momentum when doing the exercises. I pause at the bottom and when you press back up it's strictly your calf muscle doing the work. This technique has helped be build 1/4" over the past 3 years. I know it's sounds ridiculous 1/4", but it makes a huge difference.

#calves #calvesworkout #bigcalves #calfraises #lowerbodyworkout #legworkout #legdayworkout #legtraining #biglegs #quadzilla #hardwork #workoutmotivation #workoutinspiration #fitnesspro #fitnessvideos #workoutvideo #workouttips #workoutplan #gymtime #gymlife #musclegrowth #anabolic #mondaymotivation #mondayvibes #mondayinspiration

🔥 Rear-foot elevated split squat + single-leg deadlift combo 👇🏻⁣
⁣
⏩ Both rear-foot elevated split squats (RFEs) and single-leg deadlifts (SLDLs) are staples in my own training, so I always try to make it a priority to do both movements (or slight variations) 1-2x a week. As I've been shorter on time lately, though, I've been seeking out how to make adjustments to maximize the time I have to train. ⁣
⁣
✅ This RFE + SLDL combo fits the bill here as it's a doozy of a pairing that essentially hammers the entire lower body in a unilateral fashion. It's valuable in that it forces every muscle in the quads, glutes, and hamstrings to withstand constant tension, provide ample stability, and maintain full-body control throughout the entire duration of both movements.⁣
⁣
👌🏻 One of the reasons I like this combination is because both movements have similar loading capacities, which means that it doesn't require short-changing one exercise for the other with dissimilar loads (e.g., a lunge to overhead press combo, which makes the lunge aspect of it essentially worthless as the overhead press requires significantly lighter loads). In the past I've talked about how unilateral training isn't solely reserved for high-rep ranges, so I like pushing the limits here in terms of loading as long as I can keep my technique dialed in. ⁣
⁣
📝 Granted, these are both fairly advanced movements, so going out for the first time and trying to perform 4 sets of 10 reps on each side here is more than likely going to end up poorly. If you're not there yet, master the static split squat first, the SLDL next, and progress to this combination only when you're ready for it.

🔥 Rear-foot elevated split squat + single-leg deadlift combo 👇🏻⁣

⏩ Both rear-foot elevated split squats (RFEs) and single-leg deadlifts (SLDLs) are staples in my own training, so I always try to make it a priority to do both movements (or slight variations) 1-2x a week. As I've been shorter on time lately, though, I've been seeking out how to make adjustments to maximize the time I have to train. ⁣

✅ This RFE + SLDL combo fits the bill here as it's a doozy of a pairing that essentially hammers the entire lower body in a unilateral fashion. It's valuable in that it forces every muscle in the quads, glutes, and hamstrings to withstand constant tension, provide ample stability, and maintain full-body control throughout the entire duration of both movements.⁣

👌🏻 One of the reasons I like this combination is because both movements have similar loading capacities, which means that it doesn't require short-changing one exercise for the other with dissimilar loads (e.g., a lunge to overhead press combo, which makes the lunge aspect of it essentially worthless as the overhead press requires significantly lighter loads). In the past I've talked about how unilateral training isn't solely reserved for high-rep ranges, so I like pushing the limits here in terms of loading as long as I can keep my technique dialed in. ⁣

📝 Granted, these are both fairly advanced movements, so going out for the first time and trying to perform 4 sets of 10 reps on each side here is more than likely going to end up poorly. If you're not there yet, master the static split squat first, the SLDL next, and progress to this combination only when you're ready for it.

48 years old and feeling stronger than ever !! Be patient and consistent, results take time, I always say to myself.
I started to increase the load on Hip Thrust exactly one year ago. One year passed and now I am able to lift exactly 100kg more. 
From reps with 60kg (132 lbs.) to 160kg (352 lbs.) Almost three times my body weight. 
Building stronger glutes helped me a lot on deadlift and squat as well.
 I really would like to thank my coach @bretcontreras1 , for providing always a program that fits my need and help me grow. 
But mainly for always sharing his knowledge with us.
Happy 13th birthday Hip thrust (Oct 10, 2006)!A game changer for many .
My next goal ?
Try to celebrate my 49th birthday with a  200kg  lift ! .
.
.
#Glutelab #gluteguy #thethrustisamust

48 years old and feeling stronger than ever !! Be patient and consistent, results take time, I always say to myself.
I started to increase the load on Hip Thrust exactly one year ago. One year passed and now I am able to lift exactly 100kg more.
From reps with 60kg (132 lbs.) to 160kg (352 lbs.) Almost three times my body weight.
Building stronger glutes helped me a lot on deadlift and squat as well.
 I really would like to thank my coach @bretcontreras1 , for providing always a program that fits my need and help me grow.
But mainly for always sharing his knowledge with us.
Happy 13th birthday Hip thrust (Oct 10, 2006)!A game changer for many .
My next goal ?
Try to celebrate my 49th birthday with a  200kg  lift ! .
.
.
#Glutelab #gluteguy #thethrustisamust

"Mmmm, carbs!!! But wait...carbs are bad 😔 Let me find an alternative for breakfast. I am trying to lose a few pounds."
.
.
.
Is this you?! It was me for about 2 years. All I focused on was protein intake & avoiding carbs! And my progress paid the price to the tune of a 2 YEAR PLATEAU!
.
.
.
Ladies, we need good carbs to help build the muscle which in turn burns the fat! Particularly at our age! At age 30, we lose 1% muscle mass per year! Now don't go out and consume and entire loaf of French Bread 🤣Good carbs are in your favorite and not so favorite veggies, like sweet potatoes! .
.
.
What is one veggie you just can't seem to like no matter how you prepare it? .
.
.
#carbsaregoodmkay #muscleburnsfat #carbsfuelmuscles #preventmuscleloss #menopausefitness #toneyaassup #poplifestyle #agingstrong #aginggracefully #musclegrowth #sweetpotatohash #eatwelllivewell #progressoverperfection #middleagefitness #fitnessisthefountainofyouth #healthyhabits #livelonglivestrong #grombre #anxietysucksbigtime #fitmommas

"Mmmm, carbs!!! But wait...carbs are bad 😔 Let me find an alternative for breakfast. I am trying to lose a few pounds."
.
.
.
Is this you?! It was me for about 2 years. All I focused on was protein intake & avoiding carbs! And my progress paid the price to the tune of a 2 YEAR PLATEAU!
.
.
.
Ladies, we need good carbs to help build the muscle which in turn burns the fat! Particularly at our age! At age 30, we lose 1% muscle mass per year! Now don't go out and consume and entire loaf of French Bread 🤣Good carbs are in your favorite and not so favorite veggies, like sweet potatoes! .
.
.
What is one veggie you just can't seem to like no matter how you prepare it? .
.
.
#carbsaregoodmkay #muscleburnsfat #carbsfuelmuscles #preventmuscleloss #menopausefitness #toneyaassup #poplifestyle #agingstrong #aginggracefully #musclegrowth #sweetpotatohash #eatwelllivewell #progressoverperfection #middleagefitness #fitnessisthefountainofyouth #healthyhabits #livelonglivestrong #grombre #anxietysucksbigtime #fitmommas

Want to be the best? Be trained by the best. And the best gym. Easy :). .

#Repost @coachkiept_ukbff with @get_repost
・・・
🔥SO!!!!! THE NEW UKBFF BRITISH CLASSIC CHAMPION AND OVERALL CLASSIC CHAMPION IS —— ME!!!!!🔥
.
What a roller coaster ride of a prep full of HUGE ups and HUGE downs. BUT - I stuck it out, and I am not the champion in the short classic bodybuilding category and beat the tall class winner too
.
Cloud 9 right now!!!!! .
I have people the thank who make this possible for me and without them I wouldn’t even be here. I’ll make a post about this tomorrow as I am overloaded with emotion right now. It’s good time!!!!!!!!!!
.
Thanks so much for everyone’s support. The ones who matter the most in the world to me know how greatful I am. .
Much love. My life is another step closer to being complete
.
And it’s ok for men to cry lol. I did back stage as it was so overwhelming. Epic day
.

#TeamCoachKie #TeamTitanFitness #Bodybuilding #Personaltrainer #Getstrong #trainharder #lovetolift #transformationtuesday #picoftheday #Instagood #instafit #instapic #instadaily #instalift #musclegrowth #fitnessjourney #happiness #toned #bodybuilder #fitness #fitspo #motivation #diet #instagood #photooftheday #instalike #tbt #selfie #humpday

Want to be the best? Be trained by the best. And the best gym. Easy :). .

#Repost @coachkiept_ukbff with @get_repost
・・・
🔥SO!!!!! THE NEW UKBFF BRITISH CLASSIC CHAMPION AND OVERALL CLASSIC CHAMPION IS —— ME!!!!!🔥
.
What a roller coaster ride of a prep full of HUGE ups and HUGE downs. BUT - I stuck it out, and I am not the champion in the short classic bodybuilding category and beat the tall class winner too
.
Cloud 9 right now!!!!! .
I have people the thank who make this possible for me and without them I wouldn’t even be here. I’ll make a post about this tomorrow as I am overloaded with emotion right now. It’s good time!!!!!!!!!!
.
Thanks so much for everyone’s support. The ones who matter the most in the world to me know how greatful I am. .
Much love. My life is another step closer to being complete
.
And it’s ok for men to cry lol. I did back stage as it was so overwhelming. Epic day
.

#TeamCoachKie #TeamTitanFitness #Bodybuilding #Personaltrainer #Getstrong #trainharder #lovetolift #transformationtuesday #picoftheday #Instagood #instafit #instapic #instadaily #instalift #musclegrowth #fitnessjourney #happiness #toned #bodybuilder #fitness #fitspo #motivation #diet #instagood #photooftheday #instalike #tbt #selfie #humpday

HOW TO LOSE BODY FAT?⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here’s a great post that really breaks down the difference between what will actually work vs. what is being pushed to us everyday online, on TV and in magazines. Here’s what @maxweberfit had to say:⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
😤 One of the most frustrating things about trying to lose body fat is the abundance of information on “the internet” telling you (often with misinformation) about a bunch of different things that either *do* work, or *don’t* work...⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🙄 And to make matters worse, so much of this information (the vast majority) is complete crap. It’s useless. It’s gimmicky marketing behind billions of dollars in ad spend...⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🤷🏻‍♂️ So what the heck should you believe?!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅ Well, the good news is that there are people in the industry that are giving you the real, honest, science-backed truth about what works and what doesn’t work. About where to invest your time, and where to save your money.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥 So if you’re looking to lose body fat, take a look at the infographic above and learn for yourself what to avoid, and what to pursue! And trust me... no matter what, it’s going to take some hard work and patience! Got it?!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tag a friend that would benefit from hearing this!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#workingout #leanmuscle #healthy #motivationmonday #onlinecoaching #fatlosstips #gymtips #gym⠀⠀⠀⠀⠀⠀⠀⠀⠀
#gymmotivation #fitness #nutrition #weightloss #getshredded #musclebuilding #buildmuscle⠀⠀⠀⠀⠀⠀⠀⠀⠀
#nutritional #diethacks #fittips #musclegrowth #healthymindset #vegetables #fatlossjourney⠀⠀⠀⠀⠀⠀⠀⠀⠀
#healthychoice #diethacks #gymproblems #cardio workout #cardio #muscle #gymlife #musclegains

HOW TO LOSE BODY FAT?⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here’s a great post that really breaks down the difference between what will actually work vs. what is being pushed to us everyday online, on TV and in magazines. Here’s what @maxweberfit had to say:⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
😤 One of the most frustrating things about trying to lose body fat is the abundance of information on “the internet” telling you (often with misinformation) about a bunch of different things that either *do* work, or *don’t* work...⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🙄 And to make matters worse, so much of this information (the vast majority) is complete crap. It’s useless. It’s gimmicky marketing behind billions of dollars in ad spend...⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🤷🏻‍♂️ So what the heck should you believe?!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅ Well, the good news is that there are people in the industry that are giving you the real, honest, science-backed truth about what works and what doesn’t work. About where to invest your time, and where to save your money.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥 So if you’re looking to lose body fat, take a look at the infographic above and learn for yourself what to avoid, and what to pursue! And trust me... no matter what, it’s going to take some hard work and patience! Got it?!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tag a friend that would benefit from hearing this!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#workingout #leanmuscle #healthy #motivationmonday #onlinecoaching #fatlosstips #gymtips #gym ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#gymmotivation #fitness #nutrition #weightloss #getshredded #musclebuilding #buildmuscle ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#nutritional #diethacks #fittips #musclegrowth #healthymindset #vegetables #fatlossjourney ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#healthychoice #diethacks #gymproblems #cardio workout #cardio #muscle #gymlife #musclegains

Greatness does not come easy.⁣
⁣
Work while the others sleep.⁣
⁣
Work while the others party.⁣
⁣
It may be hard at first. Yet, it's the price you must pay to be great.⁣
⁣
Sacrificing your Friday nights or bad habits may suck, but it will pay off. Greatness does not come easy and thats why few are so successful.⁣
⁣
You will begin to notice the separation between you and those around you. Thats ok.⁣
⁣
You may lose friends or peers but that's because you remind them of the dreams they gave up on.⁣
⁣
If you stay dedicated and disciplined, the right people will eventually come along.⁣
⁣
Stop wasting your time with people who sit around and complain.⁣
⁣
Start surrounding yourself with people who get shit done and have similar goals.⁣
⁣
Greatness does not come easy, you will have to pay the price. Yet, it will pay off when you reach your goals.⁣
⁣
Stop settling for average and make a change to be better, and do better.⁣
_____________________⁣
#creatine #fitnessnutrition #fitnesstips #buildmuscle #proteins #sportsnutrition #nutritioncoach #nutritionfacts #musclegrowth #fatlossjourney #weightlossideas #weightlosschallenge #dietplan #dietitian #dietetics #igbodybuilding #morethanfitness #nutritionfacts #diettips #calorie #caloriecontrol #trackingcalories #motivation101 #besuccessful #fatlosshelp #diettips #alphalete #alphaleteathletics #ghostlifestyle

Greatness does not come easy.⁣

Work while the others sleep.⁣

Work while the others party.⁣

It may be hard at first. Yet, it's the price you must pay to be great.⁣

Sacrificing your Friday nights or bad habits may suck, but it will pay off. Greatness does not come easy and thats why few are so successful.⁣

You will begin to notice the separation between you and those around you. Thats ok.⁣

You may lose friends or peers but that's because you remind them of the dreams they gave up on.⁣

If you stay dedicated and disciplined, the right people will eventually come along.⁣

Stop wasting your time with people who sit around and complain.⁣

Start surrounding yourself with people who get shit done and have similar goals.⁣

Greatness does not come easy, you will have to pay the price. Yet, it will pay off when you reach your goals.⁣

Stop settling for average and make a change to be better, and do better.⁣
_____________________⁣
#creatine #fitnessnutrition #fitnesstips #buildmuscle #proteins #sportsnutrition #nutritioncoach #nutritionfacts #musclegrowth #fatlossjourney #weightlossideas #weightlosschallenge #dietplan #dietitian #dietetics #igbodybuilding #morethanfitness #nutritionfacts #diettips #calorie #caloriecontrol #trackingcalories #motivation101 #besuccessful #fatlosshelp #diettips #alphalete #alphaleteathletics #ghostlifestyle

⁉️🔱C A R S😈V I L L A I N🔱⁉️
➖➖➖➖➖➖➖➖➖➖➖➖
🔱ГОТОВА!🔥🔱
➖➖➖➖➖➖➖➖➖➖➖➖
👥СОТРУДНИЧАТЬ🤝 Покупка рекламы 💰📥 ПИШИТЕ в DIRECT↙️
@carsvillain
@carsvillain
@carsvillain
➖➖➖➖➖➖➖➖➖➖➖➖
ℹFOLLOW ME @carsvillain
➖➖➖➖➖➖➖➖➖➖➖➖
#japanesemuscle #americanmusclecars #muscletech #musclefood #prilaga #musclebuilding #musclecarzone #moparmuscle #musclecars #americanmusclecar #musclekingz #musclebeach #allamericanmuscle #modernmuscle #indomuscle #muscle #musclegirls #muscles #musclegrowth

⁉️🔱C A R S😈V I L L A I N🔱⁉️
➖➖➖➖➖➖➖➖➖➖➖➖
🔱ГОТОВА!🔥🔱
➖➖➖➖➖➖➖➖➖➖➖➖
👥СОТРУДНИЧАТЬ🤝 Покупка рекламы 💰📥 ПИШИТЕ в DIRECT↙️
@carsvillain
@carsvillain
@carsvillain
➖➖➖➖➖➖➖➖➖➖➖➖
ℹFOLLOW ME @carsvillain
➖➖➖➖➖➖➖➖➖➖➖➖
#japanesemuscle #americanmusclecars #muscletech #musclefood #prilaga #musclebuilding #musclecarzone #moparmuscle #musclecars #americanmusclecar #musclekingz #musclebeach #allamericanmuscle #modernmuscle #indomuscle #muscle #musclegirls #muscles #musclegrowth

Shoulders might be the trickiest body part to develop. I had virtually no shoulder development for the first several years of lifting because I went about it the wrong way.
-
First, you don’t need “shoulder” day. I used to have one where I spent a solid hour doing 20 sets for shoulders once a week. It didn’t work very well. Instead, train them twice per week. Shoulders are a tiny muscle and parts of your shoulders get hit with virtually every exercise. You really don’t need too many sets per workout for them.
-
Second, don’t neglect the side and rear delts. The front delts are easy to train since they get hit with all pressing movements. Rear delts get hit with rows but side delts don’t really get stimulated much unless you purposely target them. That’s why a lot of people have developed front delts but from the side their delts are unimpressive.
-
Third, use full range of motion on your shoulder presses. People like to use momentum and limited range of motion on their overhead presses. You may be able to lift more but you aren’t doing your shoulders any favors.
-
-

Shoulders might be the trickiest body part to develop. I had virtually no shoulder development for the first several years of lifting because I went about it the wrong way.
-
First, you don’t need “shoulder” day. I used to have one where I spent a solid hour doing 20 sets for shoulders once a week. It didn’t work very well. Instead, train them twice per week. Shoulders are a tiny muscle and parts of your shoulders get hit with virtually every exercise. You really don’t need too many sets per workout for them.
-
Second, don’t neglect the side and rear delts. The front delts are easy to train since they get hit with all pressing movements. Rear delts get hit with rows but side delts don’t really get stimulated much unless you purposely target them. That’s why a lot of people have developed front delts but from the side their delts are unimpressive.
-
Third, use full range of motion on your shoulder presses. People like to use momentum and limited range of motion on their overhead presses. You may be able to lift more but you aren’t doing your shoulders any favors.
-
-

Can you answer THIS question to guide your most critical decisions:
What are your Core Values?
.
Do you know your core values? In the world of self development and wellness, there seem to be a million and one ways to “be your best self/show up in your power/be fully aligned”
.
Hmmmm, (hides in corner, how? That’s not me) Can we please try again?
.
I already know you are working towards those things. And they all sound nice and super empowering. BUT HOW?!?
.
If you haven’t defined your Core Values then you have no idea of what “Standing in your power” actually means for YOU. And here’s the thing - it’s different for each person. 
Empowerment, Voice, Alignment, Authenticity - they all mean different things to different people. And YOU my dear, are an original ready to shine
.
Defining your core values allows you to move from your own personal beliefs - your own ethos - not the shoulds of society, or the beliefs that have been handed to you and left unexamined
.
I have something exciting for you coming Wednesday that will help you make sense of your core values and how it actually translates into you life. Stay tuned!

Can you answer THIS question to guide your most critical decisions:
What are your Core Values?
.
Do you know your core values? In the world of self development and wellness, there seem to be a million and one ways to “be your best self/show up in your power/be fully aligned”
.
Hmmmm, (hides in corner, how? That’s not me) Can we please try again?
.
I already know you are working towards those things. And they all sound nice and super empowering. BUT HOW?!?
.
If you haven’t defined your Core Values then you have no idea of what “Standing in your power” actually means for YOU. And here’s the thing - it’s different for each person.
Empowerment, Voice, Alignment, Authenticity - they all mean different things to different people. And YOU my dear, are an original ready to shine
.
Defining your core values allows you to move from your own personal beliefs - your own ethos - not the shoulds of society, or the beliefs that have been handed to you and left unexamined
.
I have something exciting for you coming Wednesday that will help you make sense of your core values and how it actually translates into you life. Stay tuned!

SO PUMPED for these upcoming weeks!!! #6WeeksOut 😜💯 Gunna give these ALL I'VE GOT!!!! #GoHardOrGoHome @npcnationals

SO PUMPED for these upcoming weeks!!! #6WeeksOut 😜💯 Gunna give these ALL I'VE GOT!!!! #GoHardOrGoHome @npcnationals

⭐WITHOUT A PLAN, YOUR GOALS ARE WISHFUL THINKING⭐⁠
.⁠
This is valid in life and it goes in the gym as well. Getting the most out of your time requires a solid plan that matches YOUR NEEDS AND POSSIBILITIES.⁠
.⁠
⁠
HOW TO BUILD YOUR GYM ROUTINE ⬇️⁠
⁠
✅ TIME⁠
How many days can you REALISTICALLY  go to the gym? ⁠
Hitting a muscle group 2 times/week is optimal, so even if you can only train 2 days, that is good enough as long as you truly stick to it 💪🏻⁠
⁠
✅ GOALS⁠
What do you train for? Lose fat, gain muscle, grow lagging body parts, improve strength or metabolic conditioning? Your specific goals will dictate the type of workouts to follow. No matter the goal, resistance training 🏋🏻‍♀️ is queen for overall health.⁠
⁠
✅ EXPERIENCE⁠
A beginner can easily make strength and hypertrophy gains with less volume and intensity spread on 3 days/week. The more advanced you are, in order to progress you will need to spend more time in the gym, increasing intensity/volume to provide enough stimulus for the muscles. ⁠
⁠
✅ RECOVERY⁠
Allow yourself days off training. That is when gains happen, the body reparing after your hard workouts. You can do active recovery, outdoor motion or just something relaxing you enjoy, like yoga.⁠
⁠
✅ CONSISTENCY⁠
Consistency beats perfection and there is no such thing as a perfect plan. Start with something you can stick to, measure progress along the way and adjust when needed. The stronger you get, the more stimulus your body will need in order to grow, so keep that in mind when you hit a training plateau. ⁠
.⁠
How often do you hit the gym? Drop me a comment 👇🏻⁠
.⁠
.⁠
.⁠
.⁠
.⁠
#workoutroutine #workoutplan #workoutoftheday #strengthtraining #swoleisthegoal #fitnessroutine #strongbodystrongmind #liftweights #liftingweights #womenfitness #gymtimes #gymroutine #fitspo #fitlife  #workoutinspo #exercisescience #workoutmode #musclegrowth #girlswholiftheavy #sheliftsbro #strongwomenrule #fitwomen4life #felmalestrong #healthylifestyle  #notadietbutalifestyle #healthmovement #movebetter #movemore #workoutbuilder #trainforyou ⁠

⭐WITHOUT A PLAN, YOUR GOALS ARE WISHFUL THINKING⭐⁠
.⁠
This is valid in life and it goes in the gym as well. Getting the most out of your time requires a solid plan that matches YOUR NEEDS AND POSSIBILITIES.⁠
.⁠

HOW TO BUILD YOUR GYM ROUTINE ⬇️⁠

✅ TIME⁠
How many days can you REALISTICALLY go to the gym? ⁠
Hitting a muscle group 2 times/week is optimal, so even if you can only train 2 days, that is good enough as long as you truly stick to it 💪🏻⁠

✅ GOALS⁠
What do you train for? Lose fat, gain muscle, grow lagging body parts, improve strength or metabolic conditioning? Your specific goals will dictate the type of workouts to follow. No matter the goal, resistance training 🏋🏻‍♀️ is queen for overall health.⁠

✅ EXPERIENCE⁠
A beginner can easily make strength and hypertrophy gains with less volume and intensity spread on 3 days/week. The more advanced you are, in order to progress you will need to spend more time in the gym, increasing intensity/volume to provide enough stimulus for the muscles. ⁠

✅ RECOVERY⁠
Allow yourself days off training. That is when gains happen, the body reparing after your hard workouts. You can do active recovery, outdoor motion or just something relaxing you enjoy, like yoga.⁠

✅ CONSISTENCY⁠
Consistency beats perfection and there is no such thing as a perfect plan. Start with something you can stick to, measure progress along the way and adjust when needed. The stronger you get, the more stimulus your body will need in order to grow, so keep that in mind when you hit a training plateau. ⁠
.⁠
How often do you hit the gym? Drop me a comment 👇🏻⁠
.⁠
.⁠
.⁠
.⁠
.⁠
#workoutroutine #workoutplan #workoutoftheday #strengthtraining #swoleisthegoal #fitnessroutine #strongbodystrongmind #liftweights #liftingweights #womenfitness #gymtimes #gymroutine #fitspo #fitlife #workoutinspo #exercisescience #workoutmode #musclegrowth #girlswholiftheavy #sheliftsbro #strongwomenrule #fitwomen4life #felmalestrong #healthylifestyle #notadietbutalifestyle #healthmovement #movebetter #movemore #workoutbuilder #trainforyou

Many people fall into the trap of thinking that they can achieve a flat stomach by doing crunches. .
But the truth is, endless amounts of crunches won’t give you the stomach of your dreams - as the exercise only works your abs, not your core muscles. One study published in the Journal of Strength and Conditioning Research found carrying out six weeks of abdominal exercises alone was not enough to reduce abdominal fat.
.

Follow us for daily valuable insights on health and fitness @elementrioo

Many people fall into the trap of thinking that they can achieve a flat stomach by doing crunches. .
But the truth is, endless amounts of crunches won’t give you the stomach of your dreams - as the exercise only works your abs, not your core muscles. One study published in the Journal of Strength and Conditioning Research found carrying out six weeks of abdominal exercises alone was not enough to reduce abdominal fat.
.

Follow us for daily valuable insights on health and fitness @elementrioo

Full body on cable machine only.
I love staying in one place and getting my workout done. Some days the gym is packed and I have no choice but to work around what’s available. This is an easy full body circuit that requires one piece of equipment.

Full body on cable machine only.
I love staying in one place and getting my workout done. Some days the gym is packed and I have no choice but to work around what’s available. This is an easy full body circuit that requires one piece of equipment.

🔥Circuit training by @dancudes 🔥
.
Circuits are one of my favourite ways to train in terms of strength and conditioning. They are fun, challenging, and can really get your heart rate up and burn hundreds of calories in a short period of time. I'll do circuits or HIIT training 1 to 2 times a week to keep my conditioning up, stay fit, and to stay lean. Usually when I do circuits, I go based on time as opposed to reps, but sometimes I give myself a number of reps I must complete and for each exercise and see how long it will take me to complete the entire workout. What is awesome with circuits is that you can either do bodyweight circuits or weighted circuits and with the latter, the weights do not and really shouldn't be all that heavy. Notice for both these examples, I give a large rep range as some people will only be able to get the minimal amount of reps and others probably more than the maximum and both are great. The goal is for you to set a goal number of reps per exercise per round and crush it. I also have a 30 second rest interval though that can go up or down as needed. Remember, form is everything. Even if the circuit takes you longer, form must be perfect and full range of motion or you're just wasting time. Secondly, these only serve as examples and should be adjusted to your fitness level. Circuits are a fun and effective way to train and can be done almost anywhere anytime.
.
➡️Via @dancudes

_____________________
#gym #leanmuscle #workout #weightloss #fatloss#cardio✔️ #personaltrainers #leangains #fatlossjourney#musclebuilding #liftweights #jacked #fitnesschallenge#weightlosscoach #workouttips #fatlosstips #losefat#getshredded #trainlikeabeast #trainharderthanme#musclegains #sixpackabs #musclegrowth #musclemass#fittips #weightlosstips #bestcardio #fatlosscoach#trainharder

🔥Circuit training by @dancudes  🔥
.
Circuits are one of my favourite ways to train in terms of strength and conditioning. They are fun, challenging, and can really get your heart rate up and burn hundreds of calories in a short period of time. I'll do circuits or HIIT training 1 to 2 times a week to keep my conditioning up, stay fit, and to stay lean. Usually when I do circuits, I go based on time as opposed to reps, but sometimes I give myself a number of reps I must complete and for each exercise and see how long it will take me to complete the entire workout. What is awesome with circuits is that you can either do bodyweight circuits or weighted circuits and with the latter, the weights do not and really shouldn't be all that heavy. Notice for both these examples, I give a large rep range as some people will only be able to get the minimal amount of reps and others probably more than the maximum and both are great. The goal is for you to set a goal number of reps per exercise per round and crush it. I also have a 30 second rest interval though that can go up or down as needed. Remember, form is everything. Even if the circuit takes you longer, form must be perfect and full range of motion or you're just wasting time. Secondly, these only serve as examples and should be adjusted to your fitness level. Circuits are a fun and effective way to train and can be done almost anywhere anytime.
.
➡️Via @dancudes

_____________________
#gym   #leanmuscle   #workout   #weightloss   #fatloss #cardio ✔️  #personaltrainers   #leangains   #fatlossjourney #musclebuilding   #liftweights   #jacked   #fitnesschallenge #weightlosscoach   #workouttips   #fatlosstips   #losefat #getshredded   #trainlikeabeast   #trainharderthanme #musclegains   #sixpackabs   #musclegrowth   #musclemass #fittips   #weightlosstips   #bestcardio   #fatlosscoach #trainharder

Current status: blooming 🌼
I want to always be growing, learning, evolving, becoming. Part of the reason I love the gym so much is because of the growth that you are able to see right before your eyes. It helps me remember how much potential we have. All it takes is some hard work 💪

Current status: blooming 🌼
I want to always be growing, learning, evolving, becoming. Part of the reason I love the gym so much is because of the growth that you are able to see right before your eyes. It helps me remember how much potential we have. All it takes is some hard work 💪

Arabol. What are these little bubble bee colored capsules for?  For people serious about toning up and putting muscle on. It's phase 1 of 2. 
Phase 1: Arabol will aggressively break down muscle fibers when you lift which is what you are doing to your muscles in the gym. 
Phase 2: Protein Synthesis. Getting protein into your muscles quickly to repair the broken down fibers, the result= bigger, thicker muscles. Bigger muscle on women mean tight and toned. On men they mean mass and bulk. Either way, they are hot! 🔥🔥 If you are serious about putting muscle on and will do phase 2 with food, protein shakes and BCAA's, Arabol is right for you. 
Stop into @nutrishopclt to grab Arabol! Grab Arabol and save 15% on the protein if your choice! •
•
•
#NutrishopCLT
#muscle #leanmuscle #gains #leangain #leanout #arachadonicacid #muscles #muscle #getbigger #gym #gymlife #fit #fitnessmotivation #fitness #abs #sixpackabs #clt #charlotte #cltfitness #health #eatclean #musclegrowth

Arabol. What are these little bubble bee colored capsules for? For people serious about toning up and putting muscle on. It's phase 1 of 2.
Phase 1: Arabol will aggressively break down muscle fibers when you lift which is what you are doing to your muscles in the gym.
Phase 2: Protein Synthesis. Getting protein into your muscles quickly to repair the broken down fibers, the result= bigger, thicker muscles. Bigger muscle on women mean tight and toned. On men they mean mass and bulk. Either way, they are hot! 🔥🔥 If you are serious about putting muscle on and will do phase 2 with food, protein shakes and BCAA's, Arabol is right for you.
Stop into @nutrishopclt to grab Arabol! Grab Arabol and save 15% on the protein if your choice! •


#NutrishopCLT
#muscle #leanmuscle #gains #leangain #leanout #arachadonicacid #muscles #muscle #getbigger #gym #gymlife #fit #fitnessmotivation #fitness #abs #sixpackabs #clt #charlotte #cltfitness #health #eatclean #musclegrowth

With being in the #training and #fitness scenario for 20 years, Stamin is the ultimate #formula for fitness, tailor-made just for you. Start raising your #muscles. Start your #workout today with #Stamin. #MuscleGrowth #HealthSupplements #StaminMillennium

With being in the #training and #fitness scenario for 20 years, Stamin is the ultimate #formula for fitness, tailor-made just for you. Start raising your #muscles . Start your #workout today with #Stamin . #MuscleGrowth #HealthSupplements #StaminMillennium

#Protein is a huge factor in #musclegrowth. A #HerbalifeShake is a great way to get your protein if you've got no time to stop for a snack! 💪⏰#herbalifenutrition #purposedrivennutrition

#Protein is a huge factor in #musclegrowth . A #HerbalifeShake is a great way to get your protein if you've got no time to stop for a snack! 💪⏰ #herbalifenutrition #purposedrivennutrition

#Protein is a huge factor in #musclegrowth. A #HerbalifeShake is a great way to get your protein if you've got no time to stop for a snack! 💪⏰#herbalifenutrition #purposedrivennutrition

#Protein is a huge factor in #musclegrowth . A #HerbalifeShake is a great way to get your protein if you've got no time to stop for a snack! 💪⏰ #herbalifenutrition #purposedrivennutrition

Know your protein 👌🏼 useful for anyone calorie counting, make sure you save it & refer back later. •

You can see now why bodybuilders eat a lot of chicken - because they can eat almost double the amount of chicken for the same calories. •

This is a rough calorie guideline for 100g of each type of meat.

Know your protein 👌🏼 useful for anyone calorie counting, make sure you save it & refer back later. •

You can see now why bodybuilders eat a lot of chicken - because they can eat almost double the amount of chicken for the same calories. •

This is a rough calorie guideline for 100g of each type of meat.