#gainmuscle photos & videos

354.8k Posts

Life of an athlete. Some rows of the rack at 80kgs. A little compensation in form from trying to maintain balance and control on one keg. #personaltraining #healthandfitness #strength #strengthtraining #gettoned #getripped #gainmuscle #shoulders #arms #abs #fitguy #lifeofanathlete #benchpress #parapowerlifting #parasports #amputee #amputeelife

Life of an athlete. Some rows of the rack at 80kgs. A little compensation in form from trying to maintain balance and control on one keg. #personaltraining #healthandfitness #strength #strengthtraining #gettoned #getripped #gainmuscle #shoulders #arms #abs #fitguy #lifeofanathlete #benchpress #parapowerlifting #parasports #amputee #amputeelife

Here’s how to Deadlift with proper form:⁣⁣⠀
Via @jameskewfitness⠀
Follow @gym_power143
-⠀
1. Stand with your mid-foot under the barbell⁣⁣⠀⠀
⁣⁣⠀⠀
2. Bend over and grab the bar with a shoulder-width grip⁣⁣⠀⠀
⁣⁣⠀⠀
3. Bend your knees until your shins touch the bar⁣⁣⠀⠀
⁣⁣⠀⠀
4. Lift your chest up and straighten your lower back⁣⁣⠀⠀
⁣⁣⠀⠀
5. Take a big breath, hold it, and stand up with the weight⁣⁣⠀⠀
⁣⁣⠀⠀
6. Hold the weight for a second at the top, with locked hips and knees. ⁣⁣⠀⠀
⁣⁣⠀⠀
7. Then return the weight to the floor by moving your hips back while bending your legs. Rest a second at the bottom and repeat. ⁣⁣⠀⠀
⁣⁣⠀⠀
Your lower back must stay neutral to avoid injury. ⁣⁣⠀⠀
⁣⁣⠀⠀
Rounding it during heavy Deadlifts is dangerous for your spine. It puts uneven pressure on your spinal discs which can injure them. ⁣⁣⠀⠀
⁣⁣⠀⠀
Always Deadlift with a neutral lower back – maintain the natural inward curve of your lower spine.⁣⁣⠀⠀
⁣⁣⠀⠀
The fastest way to increase your Deadlift is to improve your form. ⁣⁣⠀⠀
⁣⁣⠀⠀
By pulling more efficiently, you can use more muscles and Deadlift heavier weights. This results in more strength and muscle gain. ⁣⁣⠀⠀
--⁣⁣⠀
⁣⠀⠀
Got a question? Comment below or DM me!⁣⁣⠀⠀
⁣⁣⠀⠀
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting

Here’s how to Deadlift with proper form:⁣⁣⠀
Via @jameskewfitness
Follow @gym_power143
-⠀
1. Stand with your mid-foot under the barbell⁣⁣⠀⠀
⁣⁣⠀⠀
2. Bend over and grab the bar with a shoulder-width grip⁣⁣⠀⠀
⁣⁣⠀⠀
3. Bend your knees until your shins touch the bar⁣⁣⠀⠀
⁣⁣⠀⠀
4. Lift your chest up and straighten your lower back⁣⁣⠀⠀
⁣⁣⠀⠀
5. Take a big breath, hold it, and stand up with the weight⁣⁣⠀⠀
⁣⁣⠀⠀
6. Hold the weight for a second at the top, with locked hips and knees. ⁣⁣⠀⠀
⁣⁣⠀⠀
7. Then return the weight to the floor by moving your hips back while bending your legs. Rest a second at the bottom and repeat. ⁣⁣⠀⠀
⁣⁣⠀⠀
Your lower back must stay neutral to avoid injury. ⁣⁣⠀⠀
⁣⁣⠀⠀
Rounding it during heavy Deadlifts is dangerous for your spine. It puts uneven pressure on your spinal discs which can injure them. ⁣⁣⠀⠀
⁣⁣⠀⠀
Always Deadlift with a neutral lower back – maintain the natural inward curve of your lower spine.⁣⁣⠀⠀
⁣⁣⠀⠀
The fastest way to increase your Deadlift is to improve your form. ⁣⁣⠀⠀
⁣⁣⠀⠀
By pulling more efficiently, you can use more muscles and Deadlift heavier weights. This results in more strength and muscle gain. ⁣⁣⠀⠀
--⁣⁣⠀
⁣⠀⠀
Got a question? Comment below or DM me!⁣⁣⠀⠀
⁣⁣⠀⠀
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting

The meal that I’ll have for breakfast, lunch or dinner💯I like to make a big batch of this hash to have ready when I want something quick & satisfying at any time. it’s also a perfect way to throw what ya have at the end of the week👌🏻maybe one day I’ll get sick of it but for now this is my favvv go-to. I shared a version of this in my stories using some of the same things! hope you have a great day💛
.
sweet potatoes + brussel sprouts + onion + chicken sausage + avocado. greens on the bottom & drizzled with  jalapeño sauce😋
•
Credits To The Rightful Owner •
•
•
•
#fatloss #caloriecounting #liftheavythings #sleep #musclebuilding #gainmuscle #musclegains #gymmemes #musclefood #wheyprotein #strengthtraining #caloriedeficit #strengthandconditioning #strengthening #gainmuscle #recipes #fitnesslife #fitnessfreaks #fitnesstips #gymshark  #losefat #nutritioncoach #workouts #workoutroutine #protein #goodworkout #gotothegym #bodybuildinglifestyle #bodybuildinglife
_________________________

The meal that I’ll have for breakfast, lunch or dinner💯I like to make a big batch of this hash to have ready when I want something quick & satisfying at any time. it’s also a perfect way to throw what ya have at the end of the week👌🏻maybe one day I’ll get sick of it but for now this is my favvv go-to. I shared a version of this in my stories using some of the same things! hope you have a great day💛
.
sweet potatoes + brussel sprouts + onion + chicken sausage + avocado. greens on the bottom & drizzled with jalapeño sauce😋

Credits To The Rightful Owner •



#fatloss #caloriecounting #liftheavythings #sleep #musclebuilding #gainmuscle #musclegains #gymmemes #musclefood #wheyprotein #strengthtraining #caloriedeficit #strengthandconditioning #strengthening #gainmuscle #recipes #fitnesslife #fitnessfreaks #fitnesstips #gymshark #losefat #nutritioncoach #workouts #workoutroutine #protein #goodworkout #gotothegym #bodybuildinglifestyle #bodybuildinglife
_________________________

Get the party started 💪
Link in bio! 🔥

Get the party started 💪
Link in bio! 🔥

For more amazing content follow @mukulnagpaulfitness
.
Here are different ways you could perform your sets in the to add variety to your training plan.⁣
⁣
Super sets, Giant sets and Drop sets are all ways you could get good amount of training done in a short amount of time.⁣
⁣
However if time is not such an issue, then I would reccomend doing conventional 'straight sets' with a full rest period, as the research shows that longer rest periods are better for muscle growth (due to the fact they allow us to lift more in the subsequent sets). ⁣
⁣
Credit  @jameskewfitness
⁣⁣
Got a question? Comment below or DM me!⁣
⁣
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

For more amazing content follow @mukulnagpaulfitness
.
Here are different ways you could perform your sets in the to add variety to your training plan.⁣

Super sets, Giant sets and Drop sets are all ways you could get good amount of training done in a short amount of time.⁣

However if time is not such an issue, then I would reccomend doing conventional 'straight sets' with a full rest period, as the research shows that longer rest periods are better for muscle growth (due to the fact they allow us to lift more in the subsequent sets). ⁣

Credit @jameskewfitness
⁣⁣
Got a question? Comment below or DM me!⁣

#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

Calves are a notoriously difficult muscle group to grow. ⁣
⁣
As a result, many people adopt the wrong attitude and don't train them properly then blame their genetics for their lack of progress (something I've definitely been guilty of!)⁣
⁣
The same principles of growth apply as with almost any muscle group!⁣
⁣
1. Good form. Often guys like to jack up the weight on calves raises at the expense of their form. Bouncing off the bottom of the movement is only going to rob your calves of the tension they need to grow.⁣
⁣
2. Training frequency. The scientific literature shows us that spreading your training volume for a given muscle group over 2-3 sessions is superior to doing it all in 1 session.⁣
⁣
3. Overload! Muscle growth all comes down to progressive overload - aka getting stronger over time! Log your weights and reps and ensure that week by week you're doing slightly more than you were last time. ⁣
⁣
Want to learn how to lose fat and get lean the right way? Download your FREE guide 'The 5 Fundamentals of Fat Loss' - link in bio ⁣
⁣
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

Calves are a notoriously difficult muscle group to grow. ⁣

As a result, many people adopt the wrong attitude and don't train them properly then blame their genetics for their lack of progress (something I've definitely been guilty of!)⁣

The same principles of growth apply as with almost any muscle group!⁣

1. Good form. Often guys like to jack up the weight on calves raises at the expense of their form. Bouncing off the bottom of the movement is only going to rob your calves of the tension they need to grow.⁣

2. Training frequency. The scientific literature shows us that spreading your training volume for a given muscle group over 2-3 sessions is superior to doing it all in 1 session.⁣

3. Overload! Muscle growth all comes down to progressive overload - aka getting stronger over time! Log your weights and reps and ensure that week by week you're doing slightly more than you were last time. ⁣

Want to learn how to lose fat and get lean the right way? Download your FREE guide 'The 5 Fundamentals of Fat Loss' - link in bio ⁣

#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

Wanna see a dead body? Wait until the end 😂
.⁠ Comment below 👇⁠
-

Tag a friend that loves arm pump💪. Save & Tag a friend!✅
.
MAKE SURE TO SAVE THIS WORKOUT
&/or SEND IT TO A FRIEND!

TURN ON MY POST NOTIFICATIONS FOR DAILY WORKOUTS LIKE THIS ↗️🔔 LETS GO!

Follow @fastlean_fit  For Daily Fitness Content 💪🏻
Credits :- 🎥 @louie_xcell 
________________________________________________
#justlift #contestprep #pumpingiron #bodybuildingnation #bodybuildinglifestyle #bodybuildingfood #deadlifting #powerliftingmotivation #hypertrophy #gainmuscle #delts #armday #lats #buildyourbody #backdayworkout #gymshark #cuttingseason #npcphysique #biceps #oldschoolbodybuilding #musclemodel

Wanna see a dead body? Wait until the end 😂
.⁠ Comment below 👇⁠
-

Tag a friend that loves arm pump💪. Save & Tag a friend!✅
.
MAKE SURE TO SAVE THIS WORKOUT
&/or SEND IT TO A FRIEND!

TURN ON MY POST NOTIFICATIONS FOR DAILY WORKOUTS LIKE THIS ↗️🔔 LETS GO!

Follow @fastlean_fit For Daily Fitness Content 💪🏻
Credits :- 🎥 @louie_xcell
________________________________________________
#justlift #contestprep #pumpingiron #bodybuildingnation #bodybuildinglifestyle #bodybuildingfood #deadlifting #powerliftingmotivation #hypertrophy #gainmuscle #delts #armday #lats #buildyourbody #backdayworkout #gymshark #cuttingseason #npcphysique #biceps #oldschoolbodybuilding #musclemodel

🔥Sleep Better At Nights 🔥
•
📷 @healthskape
-
⚠️Important ⬇️ ⭐Your body's circadian rhythm functions on a set loop, aligning itself with sunrise and sunset. ⭐Melatonin is a key sleep hormone that tells your brain when it's time to relax and head to bed
-
⭐Exercise is one of the best science-backed ways to improve your sleep and health.

For more fitness & nutrition info:
🏋️‍♂️Follow @healthskape
🏋️‍♂️Follow @healthskape
🏋️‍♂️Follow @healthskape

_________________________
#fatloss #caloriecounting #liftheavythings #sleep #musclebuilding #gainmuscle #musclegains #gymmemes #musclefood #wheyprotein #strengthtraining #caloriedeficit #strengthandconditioning #strengthening #gainmuscle #sugarintake #fitnesslife #fitnessfreaks #fitnesstips #gymshark  #losefat #nutritioncoach #workouts #workoutroutine #protein #goodworkout #gotothegym #bodybuildinglifestyle #bodybuildinglife
_________________________

🔥Sleep Better At Nights 🔥

📷 @healthskape
-
⚠️Important ⬇️ ⭐Your body's circadian rhythm functions on a set loop, aligning itself with sunrise and sunset. ⭐Melatonin is a key sleep hormone that tells your brain when it's time to relax and head to bed
-
⭐Exercise is one of the best science-backed ways to improve your sleep and health.

For more fitness & nutrition info:
🏋️‍♂️Follow @healthskape
🏋️‍♂️Follow @healthskape
🏋️‍♂️Follow @healthskape

_________________________
#fatloss #caloriecounting #liftheavythings #sleep #musclebuilding #gainmuscle #musclegains #gymmemes #musclefood #wheyprotein #strengthtraining #caloriedeficit #strengthandconditioning #strengthening #gainmuscle #sugarintake #fitnesslife #fitnessfreaks #fitnesstips #gymshark #losefat #nutritioncoach #workouts #workoutroutine #protein #goodworkout #gotothegym #bodybuildinglifestyle #bodybuildinglife
_________________________

The feelings after an workout is just amazing. Think of every session in this way you are the price of coal to the left and for every rep you do you are reshaping your body to something amazing and unbelievable, the longer and harder your work the faster your diamond look will be here.
—————————
-
-
-
-
#fatloss #fatlosstips #fatlossfood #fatlosstransformation #fatlossjourney #fatlossgoals #fatlossprogram #fatlossworkout #gainmuscle #buildmuscle #musclebuilding #diet #getshaped #getinshape #indogym #gymlife #gymlife💪 #gym4life #trainingtips #gymhelp #gymvirtual #dietisthekey #bodybuildinglife #weightloss #weightlosstransformation

The feelings after an workout is just amazing. Think of every session in this way you are the price of coal to the left and for every rep you do you are reshaping your body to something amazing and unbelievable, the longer and harder your work the faster your diamond look will be here.
—————————
-
-
-
-
#fatloss #fatlosstips #fatlossfood #fatlosstransformation #fatlossjourney #fatlossgoals #fatlossprogram #fatlossworkout #gainmuscle #buildmuscle #musclebuilding #diet #getshaped #getinshape #indogym #gymlife #gymlife 💪 #gym4life #trainingtips #gymhelp #gymvirtual #dietisthekey #bodybuildinglife #weightloss #weightlosstransformation

Good fats😈 vs Bad fats👿.
.
Do you know that our body needs both good and bad fats? Omega-6 activates inflammation (headache💆🏻‍♀️, stomachache☹️, back pain😣 etc.) when we eat a lot of ‘bad fats’ food🍔🍟🍝🥘🍛, whereas Omega-3 reduces these inflammation.

Look at the chart above, do you eat more omega-3 or omega-6?🤓.
.
Hello🤗 I’m Whitney👋🏻 your personal wellness coach🕵🏻‍♀️ Follow @wellnesscoachwhitney for more health tips.
______________________________
ℂ𝕙𝕒𝕟𝕘𝕖 𝕓𝕖𝕘𝕚𝕟𝕤 𝕨𝕚𝕥𝕙 𝕪𝕠𝕦
Lose 2-5kgs a month healthily and achieve your wellness goals with:
🍽 Personalized meal plan (3-5 meals a day)
🥜 Healthy snack ideas
👭 One-to-one online/offline coaching
📝 Daily health tips
📱 WhatsApp group support

To find out more about our healthy breakfast program, click link in bio
▸ Whatsapp📲 +6012 2223638
▸ IG message📩 @wellnesscoachwhitney

Good fats😈 vs Bad fats👿.
.
Do you know that our body needs both good and bad fats? Omega-6 activates inflammation (headache💆🏻‍♀️, stomachache☹️, back pain😣 etc.) when we eat a lot of ‘bad fats’ food🍔🍟🍝🥘🍛, whereas Omega-3 reduces these inflammation.

Look at the chart above, do you eat more omega-3 or omega-6?🤓.
.
Hello🤗 I’m Whitney👋🏻 your personal wellness coach🕵🏻‍♀️ Follow @wellnesscoachwhitney for more health tips.
______________________________
ℂ𝕙𝕒𝕟𝕘𝕖 𝕓𝕖𝕘𝕚𝕟𝕤 𝕨𝕚𝕥𝕙 𝕪𝕠𝕦
Lose 2-5kgs a month healthily and achieve your wellness goals with:
🍽 Personalized meal plan (3-5 meals a day)
🥜 Healthy snack ideas
👭 One-to-one online/offline coaching
📝 Daily health tips
📱 WhatsApp group support

To find out more about our healthy breakfast program, click link in bio
▸ Whatsapp📲 +6012 2223638
▸ IG message📩 @wellnesscoachwhitney

Shiiiit here we go again. Starting the weightloss journey once again. Im committed tho. Im done not being the best me. Im changing not only for myself but for my children as well. So if anyone would like to see where this familiar yet new road takes me. I welcome you. #shitherewegoagain #weightloss #gainmuscle #justdontquit #youcan #intermittentfasting #doitforme

Shiiiit here we go again. Starting the weightloss journey once again. Im committed tho. Im done not being the best me. Im changing not only for myself but for my children as well. So if anyone would like to see where this familiar yet new road takes me. I welcome you. #shitherewegoagain #weightloss #gainmuscle #justdontquit #youcan #intermittentfasting #doitforme

Protein powders are made from various protein sources. To find the protein powder that’s best for you, you’ll need to decide which ingredients would be best for your needs.
#
Most popular Animal-based protein powders include egg, whey and casein. Whey is best to use after a workout or an intense physical activity. It helps boost energy, build and repair muscles since it’s fast absorbing. 
#
Though whey protein is considered as the best bodybuilding supplement, it is not an option for some people due to their dietary choice or food sensitivities. 
#
Plant-based protein powders include soy, wheat, pea, rice, and hemp. They can help in both muscle gain and weightloss. If you just want to increase yours and your family’s protein intake then, plant protein powders are great. 
#
Here’s what to look for when buying a protein powder. 
1. Make sure your protein powder has a short ingredient list. You’re buying protein, you want it to be mostly protein, not fillers.
2. Choose a protein powder with atleast 20-25 gms protein per 30 gms serving with less than 5 gms of sugar and calories under 150. 
3. The protein powder should have a Protein digestibility-corrected amino acid score.  PDCAAS is a method of evaluating the quality of a protein and their ability to be digested by humans. Make sure the score is between 0.8-1. 
4. Choose a powder that has all Essential amino acids (EAA) and more. 
5. Make sure the protein is devoid of artificial colours, flavours and preservatives. 
6. When buying plant protein, make sure the protein is from Non - GMO sources. 
7. If you’re using whey protein, look for protein isolate than concentrate. Isolate and even better Hydrolysate are more than 90 percent protein. 
8.  Pick a flavour you like or flavourless powder. By selecting a flavourless powder, you can add your own flavour when you feel like it. Also, you can mix flavourless protein to smoothies, shakes and batters.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
. .
#proteinpowder #fitfood  #fitfoodie #nutrition #healthylifestyle #dietician #nutritionist #healthytips #heathyeating #cleaneating #wellnessblogger #fitfood #weightloss #gainmuscle #bodybuilding

Protein powders are made from various protein sources. To find the protein powder that’s best for you, you’ll need to decide which ingredients would be best for your needs.
#
Most popular Animal-based protein powders include egg, whey and casein. Whey is best to use after a workout or an intense physical activity. It helps boost energy, build and repair muscles since it’s fast absorbing.
#
Though whey protein is considered as the best bodybuilding supplement, it is not an option for some people due to their dietary choice or food sensitivities.
#
Plant-based protein powders include soy, wheat, pea, rice, and hemp. They can help in both muscle gain and weightloss. If you just want to increase yours and your family’s protein intake then, plant protein powders are great.
#
Here’s what to look for when buying a protein powder.
1. Make sure your protein powder has a short ingredient list. You’re buying protein, you want it to be mostly protein, not fillers.
2. Choose a protein powder with atleast 20-25 gms protein per 30 gms serving with less than 5 gms of sugar and calories under 150.
3. The protein powder should have a Protein digestibility-corrected amino acid score. PDCAAS is a method of evaluating the quality of a protein and their ability to be digested by humans. Make sure the score is between 0.8-1.
4. Choose a powder that has all Essential amino acids (EAA) and more.
5. Make sure the protein is devoid of artificial colours, flavours and preservatives.
6. When buying plant protein, make sure the protein is from Non - GMO sources.
7. If you’re using whey protein, look for protein isolate than concentrate. Isolate and even better Hydrolysate are more than 90 percent protein.
8. Pick a flavour you like or flavourless powder. By selecting a flavourless powder, you can add your own flavour when you feel like it. Also, you can mix flavourless protein to smoothies, shakes and batters.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
.
. .
#proteinpowder #fitfood #fitfoodie #nutrition #healthylifestyle #dietician #nutritionist #healthytips #heathyeating #cleaneating #wellnessblogger #fitfood #weightloss #gainmuscle #bodybuilding

The feelings after an workout is just amazing are u with me? -
Think of every session in this way you are the price of coal to the left and for every rep you do you are reshaping your body to something amazing and unbelievable, you longer and harder your work the faster your diamond look will be here.
—————————
Follow @Davidwboni 👈🏼
Follow @Davidwboni 👈🏼
Follow @Davidwboni 👈🏼
—————————
-
-
-
-
#fatloss #fatlosstips #fatlossfood #fatlosstransformation #fatlossjourney #fatlosscoach #fatlossgoals #fatlossprogram #fatlossworkout #gainmuscle #buildmuscle #musclebuilding #diet #getshaped #getinshape #indogym #gymlife #gymlife💪 #gym4life #gymshark #trainingultimate #shredded #trainingtips #gymhelp #gymvirtual #dietisthekey #bodybuildinglife #weightloss #weightlosstransformation

The feelings after an workout is just amazing are u with me? -
Think of every session in this way you are the price of coal to the left and for every rep you do you are reshaping your body to something amazing and unbelievable, you longer and harder your work the faster your diamond look will be here.
—————————
Follow @Davidwboni 👈🏼
Follow @Davidwboni 👈🏼
Follow @Davidwboni 👈🏼
—————————
-
-
-
-
#fatloss #fatlosstips #fatlossfood #fatlosstransformation #fatlossjourney #fatlosscoach #fatlossgoals #fatlossprogram #fatlossworkout #gainmuscle #buildmuscle #musclebuilding #diet #getshaped #getinshape #indogym #gymlife #gymlife 💪 #gym4life #gymshark #trainingultimate #shredded #trainingtips #gymhelp #gymvirtual #dietisthekey #bodybuildinglife #weightloss #weightlosstransformation

Homemade teriyaki sauce
100g white rice
1/2 red pepper
50g champignons mushroom
150g bone-in pork chop
150ml gravy

#leangainsmeals #gainmuscle #migmeal

Homemade teriyaki sauce
100g white rice
1/2 red pepper
50g champignons mushroom
150g bone-in pork chop
150ml gravy

#leangainsmeals #gainmuscle #migmeal

This is 2/3 of the total calories. Cause I ate then I added more after! 
This was supposed to be for lunch AND dinner but after that killing lower workout, I HAD THIS HUGE DISH IT WAS CRAZY HOW MUCH I COULD EAT

2 tsp olive oil
30g button (champignons) mushroom
1 cup egg noodles
150g green pepper
120g red pepper 
240g shrimp

#leangainsmeals #gainmuscle #postworkoutmeal  #migmeal

This is 2/3 of the total calories. Cause I ate then I added more after!
This was supposed to be for lunch AND dinner but after that killing lower workout, I HAD THIS HUGE DISH IT WAS CRAZY HOW MUCH I COULD EAT

2 tsp olive oil
30g button (champignons) mushroom
1 cup egg noodles
150g green pepper
120g red pepper
240g shrimp

#leangainsmeals #gainmuscle #postworkoutmeal #migmeal

This morning I ride my bike to the office and since i got sometime left before office hour i go for another cardio training .. just run around my office for about 6.5 k.. this afternoon i’ll have one session of muaythai class and try to cycle back home as well. Friend of mine ask me, where did i got all those energy from. Well the answer is simple, those exercises are the answer. .
.
I know might sounds odd.. but all the exercises we work on not only drain our energy but also boost the energy and its capacity at the same time. People that more active has more energy than people who are less active. So stop making excuse that you are too busy and too worn out from your daily activities. Make time! So you will have more energy to do even more ;) ;) .
.
.
#lovesportscience #muaythaiforfitness #privatemuaythaijakarta #privatemuaythaikerumah #privatemuaythaitangerang #privatemuaythaibintaro #calorieburner #fitlifestyle #healthylifestyle #nopainnoagain #cardiotraining #fitnesslifestyle #trainingday #stayfit #stayfitnhealthy #stayfitandstrong #cardiomuaythai #cardio #padwork #yourpersonaltrainer #yourtrainingbuddy #bodyshaping #getyourbodytonedup #muscle #gainmuscle #fatloss #fatlosswithmuaythai #muaythaicalorieburn #fatlossprogram #healthylifestyles

This morning I ride my bike to the office and since i got sometime left before office hour i go for another cardio training .. just run around my office for about 6.5 k.. this afternoon i’ll have one session of muaythai class and try to cycle back home as well. Friend of mine ask me, where did i got all those energy from. Well the answer is simple, those exercises are the answer. .
.
I know might sounds odd.. but all the exercises we work on not only drain our energy but also boost the energy and its capacity at the same time. People that more active has more energy than people who are less active. So stop making excuse that you are too busy and too worn out from your daily activities. Make time! So you will have more energy to do even more ;) ;) .
.
.
#lovesportscience #muaythaiforfitness #privatemuaythaijakarta #privatemuaythaikerumah #privatemuaythaitangerang #privatemuaythaibintaro #calorieburner #fitlifestyle #healthylifestyle #nopainnoagain #cardiotraining #fitnesslifestyle #trainingday #stayfit #stayfitnhealthy #stayfitandstrong #cardiomuaythai #cardio #padwork #yourpersonaltrainer #yourtrainingbuddy #bodyshaping #getyourbodytonedup #muscle #gainmuscle #fatloss #fatlosswithmuaythai #muaythaicalorieburn #fatlossprogram #healthylifestyles

After binging the last few weeks, eating what I want, when i want and not exercising. I got on the scales on monday to realise I had gone from 8st 11 to 9st 4 that's half a stone gained... I stood on the scales this morning, day 3 in and I'm back to 9st. 
I know its proberbly alot of water weight but to go back to those figures motivates me to keep going!

I have worked out and eaten well while staying full, just need to keep it up and not fall off the train. .
.
.
.
.
.
#losefat #weightloss #fitness #nutrition #workout #diet #gainmuscle #motivation #fatloss #coolsculpting #weightlossjourney #bodybuilding #buildmuscle #exercise #loseweight #fit #insanity #onlinecoaching #loseinches #personaltrainer #fitnesscoach #gym #healthy #freezefat #boxing #fitfam #nonsurgical #stubbornfat #coolsculptingresults

After binging the last few weeks, eating what I want, when i want and not exercising. I got on the scales on monday to realise I had gone from 8st 11 to 9st 4 that's half a stone gained... I stood on the scales this morning, day 3 in and I'm back to 9st.
I know its proberbly alot of water weight but to go back to those figures motivates me to keep going!

I have worked out and eaten well while staying full, just need to keep it up and not fall off the train. .
.
.
.
.
.
#losefat #weightloss #fitness #nutrition #workout #diet #gainmuscle #motivation #fatloss #coolsculpting #weightlossjourney #bodybuilding #buildmuscle #exercise #loseweight #fit #insanity #onlinecoaching #loseinches #personaltrainer #fitnesscoach #gym #healthy #freezefat #boxing #fitfam #nonsurgical #stubbornfat #coolsculptingresults

TRANSFORM N ENJOY

When it comes to improving strength and increasing muscle, diets that are too low in calories decrease your body’s ability synthesise new, metabolically active muscle.  They also reduce your overall energy levels to make your workouts feel harder.
It’s important to remember that your muscles don’t get stronger or faster during your workouts. You get fitter in the hours and days in between your training sessions as your muscles repair and adapt to the stimulus.  If you go from doing nothing to training 5/6 times per week you aren’t going to give your body the time to appropriately recover.
The result: You aren’t going to see the fitness results you want. And there’s nothing more frustrating than working hard in the gym and not reaping the gains you expected.

RECOVERY

Give yourself at least two full rest day per week and don’t intensely train the same muscle group or energy system twice within a three-day. Mix up your workouts and their intensity to allow your body to recover. It’s normal to feel some soreness 24 to 48 hours after your workouts, especially in the beginning, but you shouldn’t feel debilitated or like you cannot walk, he says.

#transformation 
#transformationchallenge 
#musclehustle 
#gettinglean 
#gainmuscle 
#discipline 
#gymbody 
#hiitcardio 
#bodytransformations

TRANSFORM N ENJOY

When it comes to improving strength and increasing muscle, diets that are too low in calories decrease your body’s ability synthesise new, metabolically active muscle. They also reduce your overall energy levels to make your workouts feel harder.
It’s important to remember that your muscles don’t get stronger or faster during your workouts. You get fitter in the hours and days in between your training sessions as your muscles repair and adapt to the stimulus. If you go from doing nothing to training 5/6 times per week you aren’t going to give your body the time to appropriately recover.
The result: You aren’t going to see the fitness results you want. And there’s nothing more frustrating than working hard in the gym and not reaping the gains you expected.

RECOVERY

Give yourself at least two full rest day per week and don’t intensely train the same muscle group or energy system twice within a three-day. Mix up your workouts and their intensity to allow your body to recover. It’s normal to feel some soreness 24 to 48 hours after your workouts, especially in the beginning, but you shouldn’t feel debilitated or like you cannot walk, he says.

#transformation
#transformationchallenge
#musclehustle
#gettinglean
#gainmuscle
#discipline
#gymbody
#hiitcardio
#bodytransformations

🔥Deadlift EMOM workout🔥
.
Follow @thefitfeedz 🔥
One of my favourite workouts is a deadlift EMOM. I've discussed EMOMs beforez but they stand for Every Minute in the Minute where you perform an exercise for a given set of reps at the start of every minute for a given set of time. However long it takes to complete that exercise for the given amount of reps, you have the remainder of the minute to rest. For example, if it takes you 20 seconds to complete it, you have 40 seconds to rest. Once we hit the start of the next minute, you do it again and you keep repeating this for the entirety of the workout. These are three EMOMs me and my brother @tommasino.marchese love to hit every so often and are some of our favourite workouts to do. what's amazing about these workouts is the amount of volume you accumulate over the course of the workout. Most people do about 25 deadlifts in a session following a popular 5x5 protocol, but in an EMOM they can take that and near double the volume to 50 or even 60 reps. That additional volume goes a long way. EMOMS are perfect for building muscle mass and strength and bring a level of intensity that can only be understood once you do it. I would urge you to periodize them intelligently into your program as they are taxing and should not be done every single workout. I might do one about every other week or so. Also understand that this is how I do them and you need to adjust them to your training level and needs and not just do something verbatim.
______________________
#squats #deadlifts #workoutroutine #gymmotivation #workouts #weightgain #musclebuilding #musclefood #leangains #getinshape #fitnesschallenge #proteins #upperbody #liftweights #musclemania #fitnessfam #legdayworkout #trainhardorgohome #trainlikeabeast #workouttips #gains💪 #gainsville #musclemass #musclegains #gainmuscle #buildingmuscle #getshredded #preworkoutsnack #gainzz

🔥Deadlift EMOM workout🔥
.
Follow @thefitfeedz 🔥
One of my favourite workouts is a deadlift EMOM. I've discussed EMOMs beforez but they stand for Every Minute in the Minute where you perform an exercise for a given set of reps at the start of every minute for a given set of time. However long it takes to complete that exercise for the given amount of reps, you have the remainder of the minute to rest. For example, if it takes you 20 seconds to complete it, you have 40 seconds to rest. Once we hit the start of the next minute, you do it again and you keep repeating this for the entirety of the workout. These are three EMOMs me and my brother @tommasino.marchese love to hit every so often and are some of our favourite workouts to do. what's amazing about these workouts is the amount of volume you accumulate over the course of the workout. Most people do about 25 deadlifts in a session following a popular 5x5 protocol, but in an EMOM they can take that and near double the volume to 50 or even 60 reps. That additional volume goes a long way. EMOMS are perfect for building muscle mass and strength and bring a level of intensity that can only be understood once you do it. I would urge you to periodize them intelligently into your program as they are taxing and should not be done every single workout. I might do one about every other week or so. Also understand that this is how I do them and you need to adjust them to your training level and needs and not just do something verbatim.
______________________
#squats #deadlifts #workoutroutine #gymmotivation #workouts #weightgain #musclebuilding #musclefood #leangains #getinshape #fitnesschallenge #proteins #upperbody #liftweights #musclemania #fitnessfam #legdayworkout #trainhardorgohome #trainlikeabeast #workouttips #gains 💪 #gainsville #musclemass #musclegains #gainmuscle #buildingmuscle #getshredded #preworkoutsnack #gainzz

Meal Prep Tip: When you're short on time prep your proteins and greens so you can create quick and easy pick and mix meals throughout the week (and easily rotate your main protein sources and vegetables for variety). I've prepped chicken mince, turkey mince, green beans, sugar snap peas, Brussels sprouts, broccoli, rice and sweet potatoes (still cooking at this point 😂); in addition to cod and white fish and asparagus (not pictured). #nutrition #nutritionist #wholefoods #micronutrients #allthegreens #phytonutrients #plantpowered #bodybuilding #mealprep #micronutrients #allthegreens #phytonutrients #plantpowered #healthygut #leanmuscle #leanmass #volumefood #eattoperform #nutritionprogramme #fitness #fitfood #gainmuscle

Meal Prep Tip: When you're short on time prep your proteins and greens so you can create quick and easy pick and mix meals throughout the week (and easily rotate your main protein sources and vegetables for variety). I've prepped chicken mince, turkey mince, green beans, sugar snap peas, Brussels sprouts, broccoli, rice and sweet potatoes (still cooking at this point 😂); in addition to cod and white fish and asparagus (not pictured). #nutrition #nutritionist #wholefoods #micronutrients #allthegreens #phytonutrients #plantpowered #bodybuilding #mealprep #micronutrients #allthegreens #phytonutrients #plantpowered #healthygut #leanmuscle #leanmass #volumefood #eattoperform #nutritionprogramme #fitness #fitfood #gainmuscle

Thursday early morning workout went brilliant. 
Lots of new challenges and this picture reflects the journey I am going on. Work hard and get the happiness in seeing me progress each time 🏃‍♀️! #thursday #healthliving #excercise #sweat #challenge #looseweight #gainmuscle #puregymlivingston #fitness #happiness #myjourney

Thursday early morning workout went brilliant.
Lots of new challenges and this picture reflects the journey I am going on. Work hard and get the happiness in seeing me progress each time 🏃‍♀️! #thursday #healthliving #excercise #sweat #challenge #looseweight #gainmuscle #puregymlivingston #fitness #happiness #myjourney

🏋️𝟰𝟬 𝗠𝗶𝗻𝘂𝘁𝗲 𝗙𝘂𝗹𝗹 𝗕𝗼𝗱𝘆 𝗦𝗽𝗹𝗶𝘁!🏋️ ᵀᵃᵍ ᴬ ᶠʳᶦᵉⁿᵈ ᵂʰᵒ ᶜᵒᵘˡᵈ ᵁˢᵉ ᵀʰᶦˢ
... Follow @ericsiau85 for 🏋️ fitness & wellness tips 📚
... 没时间也不知要怎样开始运动? 可以试试看这简单流程。

初学者开始需先专注正确的姿势技巧避免运动伤害,并有效的刺激肌肉。

循序渐进,加强重量,组合。

以下十一种不同的运动可以刺激全身大小肌群。这些复合式动作可以快速的增肌减脂。 🏋️Tag 一位可以尝试这些运动的朋友🏋️ #私教 #增肌减脂 #重训 #健身 #深蹲 #硬举 #健胸 #健背 #健肩 #健腿 ・・・ Short on time and not sure where to begin with your training routine? Try this simple plan.⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
As a beginner no. 1 focus should be on form and performing the exercise correctly. This will enable you to avoid injury as well as actually providing a more effective stimulus to your muscles. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⁣Once you’ve got the form nailed you can then focus on progressive overload - aka getting stronger! 💪🏼 Slowly increase the weights and reps over time ensuring that your form remains textbook perfect 👌🏼⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Now there may only be 11 different exercises in this split, but they have selected so that you hit every muscle group in your body! ⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
One of the biggest mistakes beginners makes is spending hours on bicep curls and sit-ups, which are muscle groups with a far more limited growth potential than bigger muscle groups like your quads, hamstrings, chest and back. ⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Focussing on these compound movements is the fastest route to adding muscle and shedding body fat! 🙌🏼
...
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Follow @ericsiau85 for 🏋️ fitness & wellness tips 📚 🏋️ᵀᵃᵍ ᴬ ᶠʳᶦᵉⁿᵈ ᵂʰᵒ ᶜᵒᵘˡᵈ ᵁˢᵉ ᵀʰᶦˢ🏋️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Photo credit @jameskewfitness

#personaltraining #liftheavy #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift  #physique  #musclemass  #bodybuilding #deadlift #squat #rdl #chestworkout #backworkout #legworkout #shoulderworkout

🏋️𝟰𝟬 𝗠𝗶𝗻𝘂𝘁𝗲 𝗙𝘂𝗹𝗹 𝗕𝗼𝗱𝘆 𝗦𝗽𝗹𝗶𝘁!🏋️ ᵀᵃᵍ ᴬ ᶠʳᶦᵉⁿᵈ ᵂʰᵒ ᶜᵒᵘˡᵈ ᵁˢᵉ ᵀʰᶦˢ
... Follow @ericsiau85 for 🏋️ fitness & wellness tips 📚
... 没时间也不知要怎样开始运动? 可以试试看这简单流程。

初学者开始需先专注正确的姿势技巧避免运动伤害,并有效的刺激肌肉。

循序渐进,加强重量,组合。

以下十一种不同的运动可以刺激全身大小肌群。这些复合式动作可以快速的增肌减脂。 🏋️Tag 一位可以尝试这些运动的朋友🏋️ #私教 #增肌减脂 #重训 #健身 #深蹲 #硬举 #健胸 #健背 #健肩 #健腿 ・・・ Short on time and not sure where to begin with your training routine? Try this simple plan.⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
As a beginner no. 1 focus should be on form and performing the exercise correctly. This will enable you to avoid injury as well as actually providing a more effective stimulus to your muscles. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⁣Once you’ve got the form nailed you can then focus on progressive overload - aka getting stronger! 💪🏼 Slowly increase the weights and reps over time ensuring that your form remains textbook perfect 👌🏼⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Now there may only be 11 different exercises in this split, but they have selected so that you hit every muscle group in your body! ⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
One of the biggest mistakes beginners makes is spending hours on bicep curls and sit-ups, which are muscle groups with a far more limited growth potential than bigger muscle groups like your quads, hamstrings, chest and back. ⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Focussing on these compound movements is the fastest route to adding muscle and shedding body fat! 🙌🏼
...
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Follow @ericsiau85 for 🏋️ fitness & wellness tips 📚 🏋️ᵀᵃᵍ ᴬ ᶠʳᶦᵉⁿᵈ ᵂʰᵒ ᶜᵒᵘˡᵈ ᵁˢᵉ ᵀʰᶦˢ🏋️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Photo credit @jameskewfitness

#personaltraining #liftheavy #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #physique #musclemass #bodybuilding #deadlift #squat #rdl #chestworkout #backworkout #legworkout #shoulderworkout

𝕃𝕠𝕧𝕖 𝕪𝕠𝕦𝕣𝕤𝕖𝕝𝕗 𝕖𝕟𝕠𝕦𝕘𝕙 𝕥𝕠 𝕝𝕚𝕧𝕖 𝕒 𝕙𝕖𝕒𝕝𝕥𝕙𝕚𝕖𝕣 𝕝𝕚𝕗𝕖𝕤𝕥𝕪𝕝𝕖🌿.
.
After all, life is all about #choices💫 I choose to:.
.
🌻 Start my day right with the best nutrition
👫 Surround myself with positive people
🍁 Add the value of health to others’ lives
🎀 Be grateful for everything that is happening now
📝 Prioritize #personaldevelopment over materialistic things
🌍 Meet new people and explore different places.
.
If you don’t like how things are right now, it’s time for you to CHANGE✨.
.
Whether it’s your current health condition🍃 that you want to improve or if you’re seeking for better job opportunities📇 with a positive environment, I’m ready to help!.
.
📩Message me if you’re the one who wants to be a healthier and happier version of you🤗 YES, I’m talking about you who’s reading this right now

Hello🤗 I’m Whitney👋🏻 your personal wellness coach🕵🏻‍♀️
______________________________
ℂ𝕙𝕒𝕟𝕘𝕖 𝕓𝕖𝕘𝕚𝕟𝕤 𝕨𝕚𝕥𝕙 𝕪𝕠𝕦
To find out more about our healthy breakfast program or if you’re looking for a business opportunity to earn extra part-time income💰, click link in bio
▸ Whatsapp📲 +6012 2223638
▸ IG message📩 @wellnesscoachwhitney

𝕃𝕠𝕧𝕖 𝕪𝕠𝕦𝕣𝕤𝕖𝕝𝕗 𝕖𝕟𝕠𝕦𝕘𝕙 𝕥𝕠 𝕝𝕚𝕧𝕖 𝕒 𝕙𝕖𝕒𝕝𝕥𝕙𝕚𝕖𝕣 𝕝𝕚𝕗𝕖𝕤𝕥𝕪𝕝𝕖🌿.
.
After all, life is all about #choices 💫 I choose to:.
.
🌻 Start my day right with the best nutrition
👫 Surround myself with positive people
🍁 Add the value of health to others’ lives
🎀 Be grateful for everything that is happening now
📝 Prioritize #personaldevelopment over materialistic things
🌍 Meet new people and explore different places.
.
If you don’t like how things are right now, it’s time for you to CHANGE✨.
.
Whether it’s your current health condition🍃 that you want to improve or if you’re seeking for better job opportunities📇 with a positive environment, I’m ready to help!.
.
📩Message me if you’re the one who wants to be a healthier and happier version of you🤗 YES, I’m talking about you who’s reading this right now

Hello🤗 I’m Whitney👋🏻 your personal wellness coach🕵🏻‍♀️
______________________________
ℂ𝕙𝕒𝕟𝕘𝕖 𝕓𝕖𝕘𝕚𝕟𝕤 𝕨𝕚𝕥𝕙 𝕪𝕠𝕦
To find out more about our healthy breakfast program or if you’re looking for a business opportunity to earn extra part-time income💰, click link in bio
▸ Whatsapp📲 +6012 2223638
▸ IG message📩 @wellnesscoachwhitney

Follow @fitli.app 🔥💪 for more fitness info. 🙋🏻‍♀️Raise your hand if you love🍌!! ...But, have you ever wondered what happens as they change colour? If so, here you go!💛
⠀
They’re a great source of many nutrients, particularly potassium, magnesium, and B6. But really, I eat them because they’re sooo delicious, convenient, and cheap!💛💛💛
⠀
Calories per banana: 70-140 depending on size⚖️
⠀
green —> yellow —> brown
⠀
As 🍌ripens:
✅ resistant starch content decreases
✅ tastes sweeter - resistant starch turns into sugar
✅ gets digested easier and quicker (causing a spike in the blood sugar)
✅ some of the micronutrient levels decrease - happens with all produce to some degree once harvested
✅ antioxidant levels increase
⠀
⏰ If you want to speed up the ripening process, place in a brown paper bag. If you want to slow it down then place in the refrigerator. The peel will turn brown but the inner flesh will be just fine.
⠀
🛒👉 Which colour bananas do you prefer?! #bulking #bulkingtime #bulkingseason #bulkup #bulkingup #musclebuilding #buildingmuscle #muscle #muscles #gainmuscle #muscleup #bulkingseason #buildmuscle #leanmuscle #gymtips #myfitnessjourney #leanbulk #bodybuilding #allfather_fitness #fitli #fitliapp

Follow @fitli.app 🔥💪 for more fitness info. 🙋🏻‍♀️Raise your hand if you love🍌!! ...But, have you ever wondered what happens as they change colour? If so, here you go!💛

They’re a great source of many nutrients, particularly potassium, magnesium, and B6. But really, I eat them because they’re sooo delicious, convenient, and cheap!💛💛💛

Calories per banana: 70-140 depending on size⚖️

green —> yellow —> brown

As 🍌ripens:
✅ resistant starch content decreases
✅ tastes sweeter - resistant starch turns into sugar
✅ gets digested easier and quicker (causing a spike in the blood sugar)
✅ some of the micronutrient levels decrease - happens with all produce to some degree once harvested
✅ antioxidant levels increase

⏰ If you want to speed up the ripening process, place in a brown paper bag. If you want to slow it down then place in the refrigerator. The peel will turn brown but the inner flesh will be just fine.

🛒👉 Which colour bananas do you prefer?! #bulking #bulkingtime #bulkingseason #bulkup #bulkingup #musclebuilding #buildingmuscle #muscle #muscles #gainmuscle #muscleup #bulkingseason #buildmuscle #leanmuscle #gymtips #myfitnessjourney #leanbulk #bodybuilding #allfather_fitness #fitli #fitliapp

If you’re going to invest your energy and time into a workout, make sure you get the most out of your investment. It’s called ‘work’ing out for a reason - PUT IN THE WORK.⠀⠀
-

Tag a friend that loves arm pump💪. Save & Tag a friend!✅
.
MAKE SURE TO SAVE THIS WORKOUT
&/or SEND IT TO A FRIEND!

TURN ON MY POST NOTIFICATIONS FOR DAILY WORKOUTS LIKE THIS ↗️🔔 LETS GO!

Follow @fastlean_fit  For Daily Fitness Content 💪🏻
Credits :- 🎥  @sergei_alexei
________________________________________________
#justlift #contestprep #pumpingiron #bodybuildingnation #bodybuildinglifestyle #bodybuildingfood #deadlifting #powerliftingmotivation #hypertrophy #gainmuscle #delts #armday #lats #buildyourbody #backdayworkout #gymshark #cuttingseason #npcphysique #biceps #oldschoolbodybuilding #musclemodel

If you’re going to invest your energy and time into a workout, make sure you get the most out of your investment. It’s called ‘work’ing out for a reason - PUT IN THE WORK.⠀⠀
-

Tag a friend that loves arm pump💪. Save & Tag a friend!✅
.
MAKE SURE TO SAVE THIS WORKOUT
&/or SEND IT TO A FRIEND!

TURN ON MY POST NOTIFICATIONS FOR DAILY WORKOUTS LIKE THIS ↗️🔔 LETS GO!

Follow @fastlean_fit For Daily Fitness Content 💪🏻
Credits :- 🎥 @sergei_alexei
________________________________________________
#justlift #contestprep #pumpingiron #bodybuildingnation #bodybuildinglifestyle #bodybuildingfood #deadlifting #powerliftingmotivation #hypertrophy #gainmuscle #delts #armday #lats #buildyourbody #backdayworkout #gymshark #cuttingseason #npcphysique #biceps #oldschoolbodybuilding #musclemodel

I love this 𝐁𝐔𝐑𝐍𝐄𝐑 𝐌𝐞𝐭𝐡𝐨𝐝 for creating quick HIIT (High Intensity Interval Training) workouts that can be done ANYWHERE - with or without weights. ⁣⁣ ⁣⁣
BURNER’s are so good for those of us who struggle to follow a workout routine and/or stick to a challenging pace. ⁣⁣ ⁣⁣
I time my BURNERS using the SECONDS APP; although a simple timer on your phone can works as well. ⁣⁣ ⁣⁣
𝐈 𝐬𝐭𝐫𝐮𝐜𝐭𝐮𝐫𝐞 𝐦𝐲 𝐁𝐔𝐑𝐍𝐄𝐑𝐒 𝐢𝐧 𝟏 𝐨𝐟 𝟑 𝐰𝐚𝐲𝐬: ⁣⁣ ⁣⁣
1. TABATA (20 seconds on, 10 seconds off),⁣⁣
2. EMOM (every minute on the minute), or⁣⁣
3. AMRAP (as many rounds as possible)⁣⁣ ⁣⁣
𝐂𝐫𝐞𝐚𝐭𝐞 𝐲𝐨𝐮𝐫 𝐁𝐔𝐑𝐍𝐄𝐑 𝐰𝐨𝐫𝐤𝐨𝐮𝐭 𝐚𝐬 𝐟𝐨𝐥𝐥𝐨𝐰𝐬:⁣⁣ ⁣⁣
1. Choose 3 - 4 exercises⁣⁣
2. Pick the style of BURNER that you are in the mood for (TABABA, EMOM, or AMRAP)⁣⁣
3. Set your timer and GO!⁣⁣ ⁣⁣
Here are examples of how you can time BURNERS using these three exercises - Air Squats, Push-ups, and Alternating Reverse Lunges: ⁣⁣ ⁣⁣
𝐓𝐀𝐁𝐀𝐓𝐀: 𝟗 𝐦𝐢𝐧𝐮𝐭𝐞𝐬⁣⁣
20 seconds AIR SQUATS (10s off)⁣⁣
20 seconds Push-ups (10s off)⁣⁣
20 seconds alternating reverse lunges (10s off)⁣⁣ & repeat for 9 minutes (or whatever you choose)⁣⁣ ⁣⁣
𝐄𝐌𝐎𝐌: 𝟗 𝐦𝐢𝐧𝐮𝐭𝐞𝐬⁣⁣
Min 1: 30 air squats (rest for the remainder of the minute)⁣⁣
Min 2: 20 push ups (rest for the remainder of the minute)⁣⁣
Min 3: 20 alternating reverse lunges (rest of the remainder of the minute)⁣⁣
& repeat for 9 minutes⁣⁣ ⁣⁣
𝐀𝐌𝐑𝐀𝐏: 𝟗 𝐦𝐢𝐧𝐮𝐭𝐞𝐬⁣⁣
30 air squats⁣⁣
20 push ups⁣⁣
20 alternating reverse lunges⁣⁣
& repeat for 9 minutes⁣⁣ ⁣⁣
𝗪𝐡𝐢𝐜𝐡 𝐁𝐔𝐑𝐍𝐄𝐑 𝐌𝐞𝐭𝐡𝐨𝐝 𝐰𝐢𝐥𝐥 𝐲𝐨𝐮 𝐭𝐫𝐲 𝐧𝐞𝐱𝐭? ⁣⁣ ⁣⁣
Super stoked to continue releasing all my favorite BURNERS for you to try :)⁣⁣ ⁣⁣
Stay tuned!!! ⁣⁣ 🤸🏽‍♂️ #fitnesstrainer #sanluisobispo #personaltrainer #onlinecoach #steelfitco #steelfitnessacademy #hiit #burners #strongwomen #amrap #emom #tabata #gainmuscle #workouts #athomeworkouts #gym

I love this 𝐁𝐔𝐑𝐍𝐄𝐑 𝐌𝐞𝐭𝐡𝐨𝐝 for creating quick HIIT (High Intensity Interval Training) workouts that can be done ANYWHERE - with or without weights. ⁣⁣ ⁣⁣
BURNER’s are so good for those of us who struggle to follow a workout routine and/or stick to a challenging pace. ⁣⁣ ⁣⁣
I time my BURNERS using the SECONDS APP; although a simple timer on your phone can works as well. ⁣⁣ ⁣⁣
𝐈 𝐬𝐭𝐫𝐮𝐜𝐭𝐮𝐫𝐞 𝐦𝐲 𝐁𝐔𝐑𝐍𝐄𝐑𝐒 𝐢𝐧 𝟏 𝐨𝐟 𝟑 𝐰𝐚𝐲𝐬: ⁣⁣ ⁣⁣
1. TABATA (20 seconds on, 10 seconds off),⁣⁣
2. EMOM (every minute on the minute), or⁣⁣
3. AMRAP (as many rounds as possible)⁣⁣ ⁣⁣
𝐂𝐫𝐞𝐚𝐭𝐞 𝐲𝐨𝐮𝐫 𝐁𝐔𝐑𝐍𝐄𝐑 𝐰𝐨𝐫𝐤𝐨𝐮𝐭 𝐚𝐬 𝐟𝐨𝐥𝐥𝐨𝐰𝐬:⁣⁣ ⁣⁣
1. Choose 3 - 4 exercises⁣⁣
2. Pick the style of BURNER that you are in the mood for (TABABA, EMOM, or AMRAP)⁣⁣
3. Set your timer and GO!⁣⁣ ⁣⁣
Here are examples of how you can time BURNERS using these three exercises - Air Squats, Push-ups, and Alternating Reverse Lunges: ⁣⁣ ⁣⁣
𝐓𝐀𝐁𝐀𝐓𝐀: 𝟗 𝐦𝐢𝐧𝐮𝐭𝐞𝐬⁣⁣
20 seconds AIR SQUATS (10s off)⁣⁣
20 seconds Push-ups (10s off)⁣⁣
20 seconds alternating reverse lunges (10s off)⁣⁣ & repeat for 9 minutes (or whatever you choose)⁣⁣ ⁣⁣
𝐄𝐌𝐎𝐌: 𝟗 𝐦𝐢𝐧𝐮𝐭𝐞𝐬⁣⁣
Min 1: 30 air squats (rest for the remainder of the minute)⁣⁣
Min 2: 20 push ups (rest for the remainder of the minute)⁣⁣
Min 3: 20 alternating reverse lunges (rest of the remainder of the minute)⁣⁣
& repeat for 9 minutes⁣⁣ ⁣⁣
𝐀𝐌𝐑𝐀𝐏: 𝟗 𝐦𝐢𝐧𝐮𝐭𝐞𝐬⁣⁣
30 air squats⁣⁣
20 push ups⁣⁣
20 alternating reverse lunges⁣⁣
& repeat for 9 minutes⁣⁣ ⁣⁣
𝗪𝐡𝐢𝐜𝐡 𝐁𝐔𝐑𝐍𝐄𝐑 𝐌𝐞𝐭𝐡𝐨𝐝 𝐰𝐢𝐥𝐥 𝐲𝐨𝐮 𝐭𝐫𝐲 𝐧𝐞𝐱𝐭? ⁣⁣ ⁣⁣
Super stoked to continue releasing all my favorite BURNERS for you to try :)⁣⁣ ⁣⁣
Stay tuned!!! ⁣⁣ 🤸🏽‍♂️ #fitnesstrainer #sanluisobispo #personaltrainer #onlinecoach #steelfitco #steelfitnessacademy #hiit #burners #strongwomen #amrap #emom #tabata #gainmuscle #workouts #athomeworkouts #gym

Flex it with @optimumnutri_in Finish weekly challenges given by individual ON athletes each week and win a chance to get rewarded. Checkout @hay_nah_fit for this week’s #ultimate6challenge and give your best shot 👍🏼 #TeamON #Proven

Flex it with @optimumnutri_in Finish weekly challenges given by individual ON athletes each week and win a chance to get rewarded. Checkout @hay_nah_fit for this week’s #ultimate6challenge and give your best shot 👍🏼 #TeamON #Proven

🔥How to get sixpack abs🔥
.
Follow @dancudes .
Most people that DM me or as me questions are in regards to how to get sixpack abs. Everyone wants the beach body, but no one actually understands the process to get one. A lot of people that speak to me said they have tried keto, they have done intermittent fasting, they have taken fat burners but no matter what they do they can't get that lean. Aside from sleep, the two most important variables that are paramount to get that lean are training and nutrition, the latter of which I believe is of the upmost importance. In terms of training, we always want to be building mucle mass. We want to train to get strong and we want to train to make some gains no matter who you are. This means focusing on the compound exercises in all rep ranges and weight, aiming for about 10-20 sets of 6-12 reps per muscle group per week. You should also look into adding fasted walks into your day in the morning and additional higher intensity cardio 1 to 3x/week. That is generally what is ideal for building muscle, oxidizing body fat and making gains. When it comes to your diet, we want to be focused on whole foods which includes a ton of fruits and veggies. We also want to ensure we are eating enough protein to build and maintain muscle mass especially if we are losing body fat. If you're already relatively lean and at a healthy body fat percentage and are just looking to get even leaner for aesthetic purposes, carb cycling may help you as I know it has certainly helped me get very lean and dry me out so definitely do your own research and see if it is right for you. Your diet especially needs to be on point as no matter how hard you train, you'll never get abs without a good diet.
.
✅ Follow @dancudes
✅ Follow @dancudes
✅ Follow @dancudes
______________________
#workoutroutine #musclegain #fitness #exercise #leanmuscle #squats #deadlifts #buildingmuscle #buildmuscle #proteins #getinshape #fitnesschallenge #musclefood #musclegains #musclegrowth #gainmuscle #weightgain #physiology #hypertrophy #sixpackabs #gainzz #gainz #trainhardorgohome #strengthening #getshredded #fitnessfam #keepmuscle

🔥How to get sixpack abs🔥
.
Follow @dancudes .
Most people that DM me or as me questions are in regards to how to get sixpack abs. Everyone wants the beach body, but no one actually understands the process to get one. A lot of people that speak to me said they have tried keto, they have done intermittent fasting, they have taken fat burners but no matter what they do they can't get that lean. Aside from sleep, the two most important variables that are paramount to get that lean are training and nutrition, the latter of which I believe is of the upmost importance. In terms of training, we always want to be building mucle mass. We want to train to get strong and we want to train to make some gains no matter who you are. This means focusing on the compound exercises in all rep ranges and weight, aiming for about 10-20 sets of 6-12 reps per muscle group per week. You should also look into adding fasted walks into your day in the morning and additional higher intensity cardio 1 to 3x/week. That is generally what is ideal for building muscle, oxidizing body fat and making gains. When it comes to your diet, we want to be focused on whole foods which includes a ton of fruits and veggies. We also want to ensure we are eating enough protein to build and maintain muscle mass especially if we are losing body fat. If you're already relatively lean and at a healthy body fat percentage and are just looking to get even leaner for aesthetic purposes, carb cycling may help you as I know it has certainly helped me get very lean and dry me out so definitely do your own research and see if it is right for you. Your diet especially needs to be on point as no matter how hard you train, you'll never get abs without a good diet.
.
✅ Follow @dancudes
✅ Follow @dancudes
✅ Follow @dancudes
______________________
#workoutroutine #musclegain #fitness #exercise #leanmuscle #squats #deadlifts #buildingmuscle #buildmuscle #proteins #getinshape #fitnesschallenge #musclefood #musclegains #musclegrowth #gainmuscle #weightgain #physiology #hypertrophy #sixpackabs #gainzz #gainz #trainhardorgohome #strengthening #getshredded #fitnessfam #keepmuscle

repost • @prodiettips ⬆️ Click the link in the bio if you are struggling to BUILD MUSCLE and LOSE FAT 🚨
➖
Liquid calories are by FAR the biggest waste of calories when on a fat loss phase & potentially the main reason behind your lack of results. Overall the research shows them to have a major influence on  promoting a positive energy balance via increasing kcal intake while minimising satiety (DiMeglio & Mattes 2000 Pan & ‪Hu 2011‬, Tieken 2008, Rothacker & Watemberg 2004). I can bet that if you are struggling to lose weight, all you have to do (initially) is swap any liquid calories that you currently consume with one of the drinks in the pic and the scale will start to move so let’s go through these quickly.
➖
Water (duh): Absolutely ZERO calories and having been shown to positively influence weight loss by reducing kcal intakes (Daniels & Popkin 2010, Dennis et al 2009). Still or fizzy is up to you.
➖
Flavoured water: If you don’t like water then try adding some squash or opting for flavour enhancers to add some taste. Don’t worry about sweeteners, the evidence is there to support that they are not harmful in any way when consumed within the ADI (Fey 1976, Knopp et al 1976) Magnuson et al 2007).
➖
Calorie free monsters, coffee & teas: Along with being essentially calorie free, both coffee and energy drinks in particular usually contain high amounts of CAFFEIENE which has shown to aid in suppressing appetite& thus decreasing calorie intake (Astrup et al 1990). Furthermore, they’ll also give you some added energy (Lieberman et al 2002) which may then translate into more calorie burn during training and/or throughout the day via non exercise activity thermogensisis (NEAT) which together play a huge, if not main, impacting total daily energy requirements (Aragon et al 2017).
.
➡️ @prodiettips & @profitnesscircle for more
#bulking #weightloss #bulkingup #bulkup #workout #gainmuscle #buildmuscle #buildingmuscle #teambulk #musclebuilding #bodybuilding #motivation #flexibledieting #gains #eatclean #bulkpowders #intermittentfasting #instadaily #workout #diet #lowcarb #crossfit #foodie

repost • @prodiettips ⬆️ Click the link in the bio if you are struggling to BUILD MUSCLE and LOSE FAT 🚨

Liquid calories are by FAR the biggest waste of calories when on a fat loss phase & potentially the main reason behind your lack of results. Overall the research shows them to have a major influence on promoting a positive energy balance via increasing kcal intake while minimising satiety (DiMeglio & Mattes 2000 Pan & ‪Hu 2011‬, Tieken 2008, Rothacker & Watemberg 2004). I can bet that if you are struggling to lose weight, all you have to do (initially) is swap any liquid calories that you currently consume with one of the drinks in the pic and the scale will start to move so let’s go through these quickly.

Water (duh): Absolutely ZERO calories and having been shown to positively influence weight loss by reducing kcal intakes (Daniels & Popkin 2010, Dennis et al 2009). Still or fizzy is up to you.

Flavoured water: If you don’t like water then try adding some squash or opting for flavour enhancers to add some taste. Don’t worry about sweeteners, the evidence is there to support that they are not harmful in any way when consumed within the ADI (Fey 1976, Knopp et al 1976) Magnuson et al 2007).

Calorie free monsters, coffee & teas: Along with being essentially calorie free, both coffee and energy drinks in particular usually contain high amounts of CAFFEIENE which has shown to aid in suppressing appetite& thus decreasing calorie intake (Astrup et al 1990). Furthermore, they’ll also give you some added energy (Lieberman et al 2002) which may then translate into more calorie burn during training and/or throughout the day via non exercise activity thermogensisis (NEAT) which together play a huge, if not main, impacting total daily energy requirements (Aragon et al 2017).
.
➡️ @prodiettips & @profitnesscircle for more
#bulking #weightloss #bulkingup #bulkup #workout #gainmuscle #buildmuscle #buildingmuscle #teambulk #musclebuilding #bodybuilding #motivation #flexibledieting #gains #eatclean #bulkpowders #intermittentfasting #instadaily #workout #diet #lowcarb #crossfit #foodie