#keepmuscle photos & videos

1.6k Posts

The Fat Loss Trifecta by @physiqonomics ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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There's an unwavering deluge of fat loss information out there–some of it good, some of it terrible, and some of it downright insane (apparently celery is the new kale. Did you hear about this, friends?).⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Anyway. Below, I've shared three of the biggest things you can start doing today to make mind-blowing progress and shred like 5000 lbs of pure fat or something. And because it's the 'Gram, I even gave it a sexy name–behold, my Fat Loss Trifecta.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. CALORIE DEFICIT: If your goal is fat loss, your first priority should be setting a calorie deficit because it's easier to cut a few hundred calories from your diet than it is to spend hours trying to out-train your diet. Fat loss should be about efficiency: You want to do the least amount of work possible while losing fat.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2. STRENGTH TRAINING: A calorie deficit is inherently catabolic–your body begins to use its own stores for energy (a.k.a, a calorie deficit). Strength training is inherently anabolic–it tells your body that you need your muscle tissue, preventing it from being broken down and used for energy. Not only will strength training help you look better, but it'll also help you get strong and not die early. Which is a nice little bonus, I guess.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. SLEEP: It would be silly to ignore the ever-mounting evidence on how detrimental a lack of sleep can be to your fat loss efforts. Namely, due to increased hunger and cravings.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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In one study, a group of young healthy adults was given eight-and-a-half hours of sleep for five nights and then they were only allowed four to five hours of sleep for five nights. They were provided with exactly the same type and amount of food and their levels of physical activity were kept constant.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Researchers noted that Individuals were far more ravenous when sleeping 4-5 hours a night versus sleeping 8+ hours⠀⠀⠀⠀⠀⠀⠀⠀⠀
Dial-in these three things and you'll make more progress. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
- ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#fatloss #losefat #keepmuscle #murphyfitness #getlean

The Fat Loss Trifecta by @physiqonomics ⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
There's an unwavering deluge of fat loss information out there–some of it good, some of it terrible, and some of it downright insane (apparently celery is the new kale. Did you hear about this, friends?).⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Anyway. Below, I've shared three of the biggest things you can start doing today to make mind-blowing progress and shred like 5000 lbs of pure fat or something. And because it's the 'Gram, I even gave it a sexy name–behold, my Fat Loss Trifecta.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. CALORIE DEFICIT: If your goal is fat loss, your first priority should be setting a calorie deficit because it's easier to cut a few hundred calories from your diet than it is to spend hours trying to out-train your diet. Fat loss should be about efficiency: You want to do the least amount of work possible while losing fat.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. STRENGTH TRAINING: A calorie deficit is inherently catabolic–your body begins to use its own stores for energy (a.k.a, a calorie deficit). Strength training is inherently anabolic–it tells your body that you need your muscle tissue, preventing it from being broken down and used for energy. Not only will strength training help you look better, but it'll also help you get strong and not die early. Which is a nice little bonus, I guess.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. SLEEP: It would be silly to ignore the ever-mounting evidence on how detrimental a lack of sleep can be to your fat loss efforts. Namely, due to increased hunger and cravings.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
In one study, a group of young healthy adults was given eight-and-a-half hours of sleep for five nights and then they were only allowed four to five hours of sleep for five nights. They were provided with exactly the same type and amount of food and their levels of physical activity were kept constant.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Researchers noted that Individuals were far more ravenous when sleeping 4-5 hours a night versus sleeping 8+ hours⠀⠀⠀⠀⠀⠀⠀⠀⠀
Dial-in these three things and you'll make more progress. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
- ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#fatloss #losefat #keepmuscle #murphyfitness #getlean

Each workout starts out with a compound lift using a 15 rep goal over 5 sets. If you exceed the rep goal by 0-3 reps then add 2.5-5lbs to the working weight the next time you perform the exercise. If you exceed the rep goal by 4+ reps then add 5-10lbs to the working weight.

Starting out with a heavy compound lift will is a great way to increase central nervous system (CNS) activity, improve strength, and gain confidence moving heavy loads. When picking a start weight for this lift I would recommend using your 5-6 rep max (RM). After the 5 sets of the heavy compound lift you’re going to perform a back-off set in which you decrease the working weight by 20% (round to the nearly 2.5 or 5lbs) and try to perform as many quality reps as possibly (AMQRAP). This set is less taxing on the CNS and allows for some extra volume on the main compound lift of the day, which is helpful for muscle growth and reinforcing proper form. Proportionally increase the working weight of AMQRAP set by 2.5-10lbs every time you increase the weight during the 15 rep goal sets.

After the main compound movement of the day you’re going to perform rest-pause/bulldozer sets for the remainder of the workout. You will be resting 15 to 60 seconds between each set of an exercise and 2 to 3 minutes between each exercise. . ✅ Follow @mens_workout_
______________________ 
#leanmuscle #makegains #gainmuscle #fittips #gymmotivation #squats #deadlifts #leangains #musclebuilding #buildmuscle #weightgain #liftweights #upperbody #weightlosscoach #nutritioncoach #getinshape #musclemass #musclegain #musclegains #trainhardorgohome #trainlikeabeast #gymtips #strengthening #gainmuscle #musclegrowth #legdayworkout #goodworkout #keepmuscle #preworkoutsnack

Each workout starts out with a compound lift using a 15 rep goal over 5 sets. If you exceed the rep goal by 0-3 reps then add 2.5-5lbs to the working weight the next time you perform the exercise. If you exceed the rep goal by 4+ reps then add 5-10lbs to the working weight.

Starting out with a heavy compound lift will is a great way to increase central nervous system (CNS) activity, improve strength, and gain confidence moving heavy loads. When picking a start weight for this lift I would recommend using your 5-6 rep max (RM). After the 5 sets of the heavy compound lift you’re going to perform a back-off set in which you decrease the working weight by 20% (round to the nearly 2.5 or 5lbs) and try to perform as many quality reps as possibly (AMQRAP). This set is less taxing on the CNS and allows for some extra volume on the main compound lift of the day, which is helpful for muscle growth and reinforcing proper form. Proportionally increase the working weight of AMQRAP set by 2.5-10lbs every time you increase the weight during the 15 rep goal sets.

After the main compound movement of the day you’re going to perform rest-pause/bulldozer sets for the remainder of the workout. You will be resting 15 to 60 seconds between each set of an exercise and 2 to 3 minutes between each exercise. . ✅ Follow @mens_workout_
______________________
#leanmuscle #makegains #gainmuscle #fittips #gymmotivation #squats #deadlifts #leangains #musclebuilding #buildmuscle #weightgain #liftweights #upperbody #weightlosscoach #nutritioncoach #getinshape #musclemass #musclegain #musclegains #trainhardorgohome #trainlikeabeast #gymtips #strengthening #gainmuscle #musclegrowth #legdayworkout #goodworkout #keepmuscle #preworkoutsnack

#Repost @dancudes (@get_repost)
・・・
🔥Push day workout🔥
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Follow @dancudes .
If you're like me, push days are one of your favourite days. Getting a nice chest and triceps pump with some boulder shoulders never hurt no one. I get asked frequently how many exercises to do on a push day, or even a pull day for that matter and how to structure them. For me, I like to choose 1 to 2 exercises for my shoulders, triceps, chest and even core. That being said I also know my chest is overdeveloped in comparison to my shoulders and triceps so maybe manipualting that rule so I do 1 exercise for my chest and 2 for triceps and shoulders could be of benefit for me. Notice I don't say you have to do one specific exercise in any category. Instead, I like using a bank of exercises in each category which means you can keep things fresh and change up the exercises each month, week or even each workout. I also like taking 1-3 minutes if rest and staying 1 rep short of failure so I ensure consistent progress. A sample push day for me would be: incline press, overhead press, weighted dips, lateral raises, a superset of tricep kickbacks and skull crushers, wood choppers and planks.
.
✅ Follow @dancudes
✅ Follow @dancudes
✅ Follow @dancudes
______________________
#leanmuscle #makegains #gainmuscle #fittips #gymmotivation #squats #deadlifts #leangains #musclebuilding #buildmuscle #weightgain #liftweights #upperbody #weightlosscoach #nutritioncoach #getinshape #musclemass #musclegain #musclegains #trainhardorgohome #trainlikeabeast #gymtips #strengthening #gainmuscle #musclegrowth #legdayworkout #goodworkout #keepmuscle #preworkoutsnack

#Repost @dancudes (@get_repost)
・・・
🔥Push day workout🔥
.
Follow @dancudes .
If you're like me, push days are one of your favourite days. Getting a nice chest and triceps pump with some boulder shoulders never hurt no one. I get asked frequently how many exercises to do on a push day, or even a pull day for that matter and how to structure them. For me, I like to choose 1 to 2 exercises for my shoulders, triceps, chest and even core. That being said I also know my chest is overdeveloped in comparison to my shoulders and triceps so maybe manipualting that rule so I do 1 exercise for my chest and 2 for triceps and shoulders could be of benefit for me. Notice I don't say you have to do one specific exercise in any category. Instead, I like using a bank of exercises in each category which means you can keep things fresh and change up the exercises each month, week or even each workout. I also like taking 1-3 minutes if rest and staying 1 rep short of failure so I ensure consistent progress. A sample push day for me would be: incline press, overhead press, weighted dips, lateral raises, a superset of tricep kickbacks and skull crushers, wood choppers and planks.
.
✅ Follow @dancudes
✅ Follow @dancudes
✅ Follow @dancudes
______________________
#leanmuscle #makegains #gainmuscle #fittips #gymmotivation #squats #deadlifts #leangains #musclebuilding #buildmuscle #weightgain #liftweights #upperbody #weightlosscoach #nutritioncoach #getinshape #musclemass #musclegain #musclegains #trainhardorgohome #trainlikeabeast #gymtips #strengthening #gainmuscle #musclegrowth #legdayworkout #goodworkout #keepmuscle #preworkoutsnack

Uwielbiam wolne ciezary i swiadomosc, ze to ja kontroluje caly ruch. Dobre maszyny sa rewelacyjne, jednak gdy mam ochote "poczuc" trening - sztanga czy hantle, to to czego potrzebuje 🤪💪🤩
#freeweights #hipthrust #martwyciag #romaniandeadlift #basics #strongissexy #glutes #squatvid #gymgirl #polishgirl #posladki #butt #booty #workout #bodybuilding #girlswholift #polskiesylwetki #kulturystyka #alelekkie #weightlifting #gains #powerandstrenght #muscleandfitness #sculptbadass #strongcurves #keepmuscle #fitnessjourney

Uwielbiam wolne ciezary i swiadomosc, ze to ja kontroluje caly ruch. Dobre maszyny sa rewelacyjne, jednak gdy mam ochote "poczuc" trening - sztanga czy hantle, to to czego potrzebuje 🤪💪🤩
#freeweights #hipthrust #martwyciag #romaniandeadlift #basics #strongissexy #glutes #squatvid #gymgirl #polishgirl #posladki #butt #booty #workout #bodybuilding #girlswholift #polskiesylwetki #kulturystyka #alelekkie #weightlifting #gains #powerandstrenght #muscleandfitness #sculptbadass #strongcurves #keepmuscle #fitnessjourney

Credit to @dancudes - 🔥Heavy or light weights🔥
-
Follow @dancudes !
-
There is a great debate between lifting with heavy or light weights. Some people think that you always have to lift heavy no matter what. Others think lifting heavy is only for strength training athletes and that the 8 to 12 rep range is where all the gains are made. However, you should be lifting all weights in all rep ranges. With the acception of a beginner who I believe should lift with light to moderate weights and work their way down throughout time to heavier weights, it is evident that lifting both heavy and lighter (a relative term) weights are paramount for building muscle mass. I'm addition, there are benefits to each that the other doesn't necessarily have. I like to structure my workout where I train with heavier loads at the beginning of my workout when I'm the freshest and lighter loads near the end though you can even structure your week so one workout is dedicated to heavier loads and the other is dedicated to lighter loads (e.g. upper heavy, lower heavy, upper light, lower light). Regardless, train with all weights in all rep ranges to build the most amount of muscle, become strong and functional, and be a well-rounded lean and fit individual.
-
Do you train with heavy or light weight? Let me know in the comments below.
.
✅ Follow @dancudes
✅ Follow @dancudes
✅ Follow @dancudes
______________________
#gymmotivation #musclegain #gainz #hypertrophy #leanmuscle #musclebuilding #jacked #weightgain #leangains #proteins #weightlosscoach #liftweights #fatlossjourney #postworkoutmeal #workoutlife #musclemass #gainmuscle #fittips #gymtips #personaltrainers #musclegains #musclegrowth #getshredded #journeytofit #trainlikeabeast #keepmuscle #gainzz #trainhardorgohome #workouttips

Credit to @dancudes - 🔥Heavy or light weights🔥
-
Follow @dancudes !
-
There is a great debate between lifting with heavy or light weights. Some people think that you always have to lift heavy no matter what. Others think lifting heavy is only for strength training athletes and that the 8 to 12 rep range is where all the gains are made. However, you should be lifting all weights in all rep ranges. With the acception of a beginner who I believe should lift with light to moderate weights and work their way down throughout time to heavier weights, it is evident that lifting both heavy and lighter (a relative term) weights are paramount for building muscle mass. I'm addition, there are benefits to each that the other doesn't necessarily have. I like to structure my workout where I train with heavier loads at the beginning of my workout when I'm the freshest and lighter loads near the end though you can even structure your week so one workout is dedicated to heavier loads and the other is dedicated to lighter loads (e.g. upper heavy, lower heavy, upper light, lower light). Regardless, train with all weights in all rep ranges to build the most amount of muscle, become strong and functional, and be a well-rounded lean and fit individual.
-
Do you train with heavy or light weight? Let me know in the comments below.
.
✅ Follow @dancudes
✅ Follow @dancudes
✅ Follow @dancudes
______________________
#gymmotivation #musclegain #gainz #hypertrophy #leanmuscle #musclebuilding #jacked #weightgain #leangains #proteins #weightlosscoach #liftweights #fatlossjourney #postworkoutmeal #workoutlife #musclemass #gainmuscle #fittips #gymtips #personaltrainers #musclegains #musclegrowth #getshredded #journeytofit #trainlikeabeast #keepmuscle #gainzz #trainhardorgohome #workouttips

#Repost @dancudes 💚💚💚
・・・
🔥Heavy or light weights🔥
-
There is a great debate between lifting with heavy or light weights. Some people think that you always have to lift heavy no matter what. Others think lifting heavy is only for strength training athletes and that the 8 to 12 rep range is where all the gains are made. However, you should be lifting all weights in all rep ranges. With the acception of a beginner who I believe should lift with light to moderate weights and work their way down throughout time to heavier weights, it is evident that lifting both heavy and lighter (a relative term) weights are paramount for building muscle mass. I'm addition, there are benefits to each that the other doesn't necessarily have. I like to structure my workout where I train with heavier loads at the beginning of my workout when I'm the freshest and lighter loads near the end though you can even structure your week so one workout is dedicated to heavier loads and the other is dedicated to lighter loads (e.g. upper heavy, lower heavy, upper light, lower light). Regardless, train with all weights in all rep ranges to build the most amount of muscle, become strong and functional, and be a well-rounded lean and fit individual.
-
Do you train with heavy or light weight? Let me know in the comments below.
.
______________________
#gymmotivation #musclegain #gainz #hypertrophy #leanmuscle #musclebuilding #jacked #weightgain #leangains #proteins #weightlosscoach #liftweights #fatlossjourney #postworkoutmeal #workoutlife #musclemass #gainmuscle #fittips #gymtips #personaltrainers #musclegains #musclegrowth #getshredded #journeytofit #trainlikeabeast #keepmuscle #gainzz #trainhardorgohome #workouttips

#Repost @dancudes 💚💚💚
・・・
🔥Heavy or light weights🔥
-
There is a great debate between lifting with heavy or light weights. Some people think that you always have to lift heavy no matter what. Others think lifting heavy is only for strength training athletes and that the 8 to 12 rep range is where all the gains are made. However, you should be lifting all weights in all rep ranges. With the acception of a beginner who I believe should lift with light to moderate weights and work their way down throughout time to heavier weights, it is evident that lifting both heavy and lighter (a relative term) weights are paramount for building muscle mass. I'm addition, there are benefits to each that the other doesn't necessarily have. I like to structure my workout where I train with heavier loads at the beginning of my workout when I'm the freshest and lighter loads near the end though you can even structure your week so one workout is dedicated to heavier loads and the other is dedicated to lighter loads (e.g. upper heavy, lower heavy, upper light, lower light). Regardless, train with all weights in all rep ranges to build the most amount of muscle, become strong and functional, and be a well-rounded lean and fit individual.
-
Do you train with heavy or light weight? Let me know in the comments below.
.
______________________
#gymmotivation #musclegain #gainz #hypertrophy #leanmuscle #musclebuilding #jacked #weightgain #leangains #proteins #weightlosscoach #liftweights #fatlossjourney #postworkoutmeal #workoutlife #musclemass #gainmuscle #fittips #gymtips #personaltrainers #musclegains #musclegrowth #getshredded #journeytofit #trainlikeabeast #keepmuscle #gainzz #trainhardorgohome #workouttips

🔥Heavy or light weights🔥
-
Follow @hus_tlehut !
-
There is a great debate between lifting with heavy or light weights. Some people think that you always have to lift heavy no matter what. Others think lifting heavy is only for strength training athletes and that the 8 to 12 rep range is where all the gains are made. However, you should be lifting all weights in all rep ranges. With the acception of a beginner who I believe should lift with light to moderate weights and work their way down throughout time to heavier weights, it is evident that lifting both heavy and lighter (a relative term) weights are paramount for building muscle mass. I'm addition, there are benefits to each that the other doesn't necessarily have. I like to structure my workout where I train with heavier loads at the beginning of my workout when I'm the freshest and lighter loads near the end though you can even structure your week so one workout is dedicated to heavier loads and the other is dedicated to lighter loads (e.g. upper heavy, lower heavy, upper light, lower light). Regardless, train with all weights in all rep ranges to build the most amount of muscle, become strong and functional, and be a well-rounded lean and fit individual.
-
Do you train with heavy or light weight? Let me know in the comments below.
.
______________________
#gymmotivation #musclegain #gainz #hypertrophy #leanmuscle #musclebuilding #jacked #weightgain #leangains #proteins #weightlosscoach #liftweights #fatlossjourney #postworkoutmeal #workoutlife #musclemass #gainmuscle #fittips #gymtips #personaltrainers #musclegains #musclegrowth #getshredded #journeytofit #trainlikeabeast #keepmuscle #gainzz #trainhardorgohome #workouttips

🔥Heavy or light weights🔥
-
Follow @hus_tlehut !
-
There is a great debate between lifting with heavy or light weights. Some people think that you always have to lift heavy no matter what. Others think lifting heavy is only for strength training athletes and that the 8 to 12 rep range is where all the gains are made. However, you should be lifting all weights in all rep ranges. With the acception of a beginner who I believe should lift with light to moderate weights and work their way down throughout time to heavier weights, it is evident that lifting both heavy and lighter (a relative term) weights are paramount for building muscle mass. I'm addition, there are benefits to each that the other doesn't necessarily have. I like to structure my workout where I train with heavier loads at the beginning of my workout when I'm the freshest and lighter loads near the end though you can even structure your week so one workout is dedicated to heavier loads and the other is dedicated to lighter loads (e.g. upper heavy, lower heavy, upper light, lower light). Regardless, train with all weights in all rep ranges to build the most amount of muscle, become strong and functional, and be a well-rounded lean and fit individual.
-
Do you train with heavy or light weight? Let me know in the comments below.
.
______________________
#gymmotivation #musclegain #gainz #hypertrophy #leanmuscle #musclebuilding #jacked #weightgain #leangains #proteins #weightlosscoach #liftweights #fatlossjourney #postworkoutmeal #workoutlife #musclemass #gainmuscle #fittips #gymtips #personaltrainers #musclegains #musclegrowth #getshredded #journeytofit #trainlikeabeast #keepmuscle #gainzz #trainhardorgohome #workouttips

THEY ALL WORK. FOR THIS REASON ONLY By @lucymountain⠀⠀⠀⠀⠀⠀⠀⠀⠀
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diets are usually just expensive calorie deficits with cute logos and a hashtag.⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
the next time some catfish tries to sell you their weight loss product as the ‘solution’, don’t forget its merely a method at best. A *method* which can trigger the *mechanism* of weight loss - which is just using *more energy* through activity and staying alive than you’re taking in in calories from food and drink. This is simply called *drum roll* a calorie deficit.⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
it’s not your 5/2 diet.⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
or your juice detox.⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
or your 6-month weight watchers plan.⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
these guys are just methods which might help you achieve this deficit - in the same way consuming slightly fewer calories and getting more active would. (That’s not as cute on a fridge magnet tho to be fair.)⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
it’s a bit like wanting to have more money.⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
getting a Monzo card, opening a saving account, meal prepping your lunches or limiting your glossier orders might be good methods to help reduce your spending, physically *not* spending more money than you have coming in is the mechanism.⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
understanding processes like this is a good way to see through clever marketing bs - and feeling less confused when you dive into your explore feed.⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
all too often, these ‘diets’ promoted as the ‘solution’ are super restrictive, unsustainable and ultimately leave you in this shitty diet-trap where you end up putting all the onus on the product/method AND THEN have the audacity to blame your damn self for ‘failing’ when you try and give it up.⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁠. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#fatloss #weightlosstransformation #getlean #losefat #loseweight #weightlossideas #strengthtraining #keepmuscle #strengthandconditioningcoach #murphyfitness

THEY ALL WORK. FOR THIS REASON ONLY By @lucymountain⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
diets are usually just expensive calorie deficits with cute logos and a hashtag.⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
the next time some catfish tries to sell you their weight loss product as the ‘solution’, don’t forget its merely a method at best. A *method* which can trigger the *mechanism* of weight loss - which is just using *more energy* through activity and staying alive than you’re taking in in calories from food and drink. This is simply called *drum roll* a calorie deficit.⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
it’s not your 5/2 diet.⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
or your juice detox.⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
or your 6-month weight watchers plan.⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
these guys are just methods which might help you achieve this deficit - in the same way consuming slightly fewer calories and getting more active would. (That’s not as cute on a fridge magnet tho to be fair.)⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
it’s a bit like wanting to have more money.⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
getting a Monzo card, opening a saving account, meal prepping your lunches or limiting your glossier orders might be good methods to help reduce your spending, physically *not* spending more money than you have coming in is the mechanism.⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
understanding processes like this is a good way to see through clever marketing bs - and feeling less confused when you dive into your explore feed.⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
all too often, these ‘diets’ promoted as the ‘solution’ are super restrictive, unsustainable and ultimately leave you in this shitty diet-trap where you end up putting all the onus on the product/method AND THEN have the audacity to blame your damn self for ‘failing’ when you try and give it up.⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁠. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#fatloss #weightlosstransformation #getlean #losefat #loseweight #weightlossideas #strengthtraining #keepmuscle #strengthandconditioningcoach #murphyfitness

🔥Heavy or light weights🔥
-
Follow @alphaeliteperformance
-
There is a great debate between lifting with heavy or light weights. Some people think that you always have to lift heavy no matter what. Others think lifting heavy is only for strength training athletes and that the 8 to 12 rep range is where all the gains are made. However, you should be lifting all weights in all rep ranges. With the acception of a beginner who I believe should lift with light to moderate weights and work their way down throughout time to heavier weights, it is evident that lifting both heavy and lighter (a relative term) weights are paramount for building muscle mass. I'm addition, there are benefits to each that the other doesn't necessarily have. I like to structure my workout where I train with heavier loads at the beginning of my workout when I'm the freshest and lighter loads near the end though you can even structure your week so one workout is dedicated to heavier loads and the other is dedicated to lighter loads (e.g. upper heavy, lower heavy, upper light, lower light). Regardless, train with all weights in all rep ranges to build the most amount of muscle, become strong and functional, and be a well-rounded lean and fit individual.
-
Do you train with heavy or light weight? Let me know in the comments below.
.
✅ Follow @alphaeliteperformance
✅ Follow @alphaeliteperformance
✅ Follow @alphaeliteperformance

TRY GAIN & CUTTING STACK - LINK IN BIO @alphaeliteperformance
______________________
#greenberet #musclegain #gainz #supportthetroops #leanmuscle #musclebuilding #jacked #weightgain #leangains #proteins #weightlosscoach #fatlosstransformation #fatlossjourney #postworkoutmeal #workoutlife #musclemass #gainmuscle #fittips #gymtips #militarymuscle #musclegains #musclegrowth #getshredded #journeytofit #trainlikeabeast #keepmuscle #gainzz #trainhardorgohome #workouttips

🔥Heavy or light weights🔥
-
Follow @alphaeliteperformance
-
There is a great debate between lifting with heavy or light weights. Some people think that you always have to lift heavy no matter what. Others think lifting heavy is only for strength training athletes and that the 8 to 12 rep range is where all the gains are made. However, you should be lifting all weights in all rep ranges. With the acception of a beginner who I believe should lift with light to moderate weights and work their way down throughout time to heavier weights, it is evident that lifting both heavy and lighter (a relative term) weights are paramount for building muscle mass. I'm addition, there are benefits to each that the other doesn't necessarily have. I like to structure my workout where I train with heavier loads at the beginning of my workout when I'm the freshest and lighter loads near the end though you can even structure your week so one workout is dedicated to heavier loads and the other is dedicated to lighter loads (e.g. upper heavy, lower heavy, upper light, lower light). Regardless, train with all weights in all rep ranges to build the most amount of muscle, become strong and functional, and be a well-rounded lean and fit individual.
-
Do you train with heavy or light weight? Let me know in the comments below.
.
✅ Follow @alphaeliteperformance
✅ Follow @alphaeliteperformance
✅ Follow @alphaeliteperformance

TRY GAIN & CUTTING STACK - LINK IN BIO @alphaeliteperformance
______________________
#greenberet #musclegain #gainz #supportthetroops #leanmuscle #musclebuilding #jacked #weightgain #leangains #proteins #weightlosscoach #fatlosstransformation #fatlossjourney #postworkoutmeal #workoutlife #musclemass #gainmuscle #fittips #gymtips #militarymuscle #musclegains #musclegrowth #getshredded #journeytofit #trainlikeabeast #keepmuscle #gainzz #trainhardorgohome #workouttips

🔥Heavy or light weights🔥
-
Follow @workout.academy.official !
-
There is a great debate between lifting with heavy or light weights. Some people think that you always have to lift heavy no matter what. Others think lifting heavy is only for strength training athletes and that the 8 to 12 rep range is where all the gains are made. However, you should be lifting all weights in all rep ranges. With the acception of a beginner who I believe should lift with light to moderate weights and work their way down throughout time to heavier weights, it is evident that lifting both heavy and lighter (a relative term) weights are paramount for building muscle mass. I'm addition, there are benefits to each that the other doesn't necessarily have. I like to structure my workout where I train with heavier loads at the beginning of my workout when I'm the freshest and lighter loads near the end though you can even structure your week so one workout is dedicated to heavier loads and the other is dedicated to lighter loads (e.g. upper heavy, lower heavy, upper light, lower light). Regardless, train with all weights in all rep ranges to build the most amount of muscle, become strong and functional, and be a well-rounded lean and fit individual.
-
Do you train with heavy or light weight? Let me know in the comments below.
.
✅ Follow @dancudes
✅ Follow @dancudes
✅ Follow @dancudes
______________________
#gymmotivation #musclegain #gainz #hypertrophy #leanmuscle #musclebuilding #jacked #weightgain #leangains #proteins #weightlosscoach #liftweights #fatlossjourney #postworkoutmeal #workoutlife #musclemass #gainmuscle #fittips #gymtips #personaltrainers #musclegains #musclegrowth #getshredded #journeytofit #trainlikeabeast #keepmuscle #gainzz #trainhardorgohome #workouttips

🔥Heavy or light weights🔥
-
Follow @workout.academy.official !
-
There is a great debate between lifting with heavy or light weights. Some people think that you always have to lift heavy no matter what. Others think lifting heavy is only for strength training athletes and that the 8 to 12 rep range is where all the gains are made. However, you should be lifting all weights in all rep ranges. With the acception of a beginner who I believe should lift with light to moderate weights and work their way down throughout time to heavier weights, it is evident that lifting both heavy and lighter (a relative term) weights are paramount for building muscle mass. I'm addition, there are benefits to each that the other doesn't necessarily have. I like to structure my workout where I train with heavier loads at the beginning of my workout when I'm the freshest and lighter loads near the end though you can even structure your week so one workout is dedicated to heavier loads and the other is dedicated to lighter loads (e.g. upper heavy, lower heavy, upper light, lower light). Regardless, train with all weights in all rep ranges to build the most amount of muscle, become strong and functional, and be a well-rounded lean and fit individual.
-
Do you train with heavy or light weight? Let me know in the comments below.
.
✅ Follow @dancudes
✅ Follow @dancudes
✅ Follow @dancudes
______________________
#gymmotivation #musclegain #gainz #hypertrophy #leanmuscle #musclebuilding #jacked #weightgain #leangains #proteins #weightlosscoach #liftweights #fatlossjourney #postworkoutmeal #workoutlife #musclemass #gainmuscle #fittips #gymtips #personaltrainers #musclegains #musclegrowth #getshredded #journeytofit #trainlikeabeast #keepmuscle #gainzz #trainhardorgohome #workouttips

🔥Heavy or light weights🔥
-
Follow @dancudes !
-
There is a great debate between lifting with heavy or light weights. Some people think that you always have to lift heavy no matter what. Others think lifting heavy is only for strength training athletes and that the 8 to 12 rep range is where all the gains are made. However, you should be lifting all weights in all rep ranges. With the acception of a beginner who I believe should lift with light to moderate weights and work their way down throughout time to heavier weights, it is evident that lifting both heavy and lighter (a relative term) weights are paramount for building muscle mass. I'm addition, there are benefits to each that the other doesn't necessarily have. I like to structure my workout where I train with heavier loads at the beginning of my workout when I'm the freshest and lighter loads near the end though you can even structure your week so one workout is dedicated to heavier loads and the other is dedicated to lighter loads (e.g. upper heavy, lower heavy, upper light, lower light). Regardless, train with all weights in all rep ranges to build the most amount of muscle, become strong and functional, and be a well-rounded lean and fit individual.
-
Do you train with heavy or light weight? Let me know in the comments below.
.
✅ Follow @dancudes
✅ Follow @dancudes
✅ Follow @dancudes
______________________
#gymmotivation #musclegain #gainz #hypertrophy #leanmuscle #musclebuilding #jacked #weightgain #leangains #proteins #weightlosscoach #liftweights #fatlossjourney #postworkoutmeal #workoutlife #musclemass #gainmuscle #fittips #gymtips #personaltrainers #musclegains #musclegrowth #getshredded #journeytofit #trainlikeabeast #keepmuscle #gainzz #trainhardorgohome #workouttips

🔥Heavy or light weights🔥
-
Follow @dancudes !
-
There is a great debate between lifting with heavy or light weights. Some people think that you always have to lift heavy no matter what. Others think lifting heavy is only for strength training athletes and that the 8 to 12 rep range is where all the gains are made. However, you should be lifting all weights in all rep ranges. With the acception of a beginner who I believe should lift with light to moderate weights and work their way down throughout time to heavier weights, it is evident that lifting both heavy and lighter (a relative term) weights are paramount for building muscle mass. I'm addition, there are benefits to each that the other doesn't necessarily have. I like to structure my workout where I train with heavier loads at the beginning of my workout when I'm the freshest and lighter loads near the end though you can even structure your week so one workout is dedicated to heavier loads and the other is dedicated to lighter loads (e.g. upper heavy, lower heavy, upper light, lower light). Regardless, train with all weights in all rep ranges to build the most amount of muscle, become strong and functional, and be a well-rounded lean and fit individual.
-
Do you train with heavy or light weight? Let me know in the comments below.
.
✅ Follow @dancudes
✅ Follow @dancudes
✅ Follow @dancudes
______________________
#gymmotivation #musclegain #gainz #hypertrophy #leanmuscle #musclebuilding #jacked #weightgain #leangains #proteins #weightlosscoach #liftweights #fatlossjourney #postworkoutmeal #workoutlife #musclemass #gainmuscle #fittips #gymtips #personaltrainers #musclegains #musclegrowth #getshredded #journeytofit #trainlikeabeast #keepmuscle #gainzz #trainhardorgohome #workouttips

🔥Push day workout🔥⁠
.⁠
If you're like me, push days are one of your favourite days. Getting a nice chest and triceps pump with some boulder shoulders never hurt no one. I get asked frequently how many exercises to do on a push day, or even a pull day for that matter and how to structure them. For me, I like to choose 1 to 2 exercises for my shoulders, triceps, chest and even core. That being said I also know my chest is overdeveloped in comparison to my shoulders and triceps so maybe manipualting that rule so I do 1 exercise for my chest and 2 for triceps and shoulders could be of benefit for me. Notice I don't say you have to do one specific exercise in any category. Instead, I like using a bank of exercises in each category which means you can keep things fresh and change up the exercises each month, week or even each workout. I also like taking 1-3 minutes if rest and staying 1 rep short of failure so I ensure consistent progress. A sample push day for me would be: incline press, overhead press, weighted dips, lateral raises, a superset of tricep kickbacks and skull crushers, wood choppers and planks.⁠
.⁠
Double tap and tag a friend 👇⁣⁠
.⁣⁠
❗ Make sure you're following @fit4gains ❗⁣⁠
.⁣⁠
📌Turn On Post Notifications📌⁣⁠
.⁣⁠
Follow @fit4gains 👈🔥⁣⁠
Follow @fit4gains 👈 🔝⁣⁠
Follow @fit4gains 👈 😎⁣⁠
.⁣⁠
#leanmuscle #makegains #gainmuscle #fittips #gymmotivation #squats #deadlifts #leangains #musclebuilding #buildmuscle #weightgain #liftweights #upperbody #weightlosscoach #nutritioncoach #getinshape #musclemass #musclegain #musclegains #trainhardorgohome #trainlikeabeast #gymtips #strengthening #gainmuscle #musclegrowth #legdayworkout #goodworkout #keepmuscle #preworkoutsnack

🔥Push day workout🔥⁠
.⁠
If you're like me, push days are one of your favourite days. Getting a nice chest and triceps pump with some boulder shoulders never hurt no one. I get asked frequently how many exercises to do on a push day, or even a pull day for that matter and how to structure them. For me, I like to choose 1 to 2 exercises for my shoulders, triceps, chest and even core. That being said I also know my chest is overdeveloped in comparison to my shoulders and triceps so maybe manipualting that rule so I do 1 exercise for my chest and 2 for triceps and shoulders could be of benefit for me. Notice I don't say you have to do one specific exercise in any category. Instead, I like using a bank of exercises in each category which means you can keep things fresh and change up the exercises each month, week or even each workout. I also like taking 1-3 minutes if rest and staying 1 rep short of failure so I ensure consistent progress. A sample push day for me would be: incline press, overhead press, weighted dips, lateral raises, a superset of tricep kickbacks and skull crushers, wood choppers and planks.⁠
.⁠
Double tap and tag a friend 👇⁣⁠
.⁣⁠
❗ Make sure you're following @fit4gains ❗⁣⁠
.⁣⁠
📌Turn On Post Notifications📌⁣⁠
.⁣⁠
Follow @fit4gains 👈🔥⁣⁠
Follow @fit4gains 👈 🔝⁣⁠
Follow @fit4gains 👈 😎⁣⁠
.⁣⁠
#leanmuscle #makegains #gainmuscle #fittips #gymmotivation #squats #deadlifts #leangains #musclebuilding #buildmuscle #weightgain #liftweights #upperbody #weightlosscoach #nutritioncoach #getinshape #musclemass #musclegain #musclegains #trainhardorgohome #trainlikeabeast #gymtips #strengthening #gainmuscle #musclegrowth #legdayworkout #goodworkout #keepmuscle #preworkoutsnack

🔥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

Metabolic Drive® protein has been a bestseller for over a decade. It's the industry's gold standard for high quality, elite-level nutrition. And it tastes so good that gourmet food companies, high-end smoothie bars and upscale coffee shops use it to make their products. Metabolic Drive® is their "secret ingredient" for pleasing customers and delivering a truly gourmet experience that's impossible to get from solid foods alone.
•
Metabolic Drive® protein not only tastes as good as a decadent milkshake, it also provides a blend of the most technically advanced and highest-quality proteins available anywhere – making it the ultimate muscle building, performance-enhancing gourmet nutrition:
•
If your goal is fat loss, simply replacing a meal or two every day with a with a Metabolic Drive® shake will help you shed excess fat with no feelings of deprivation.
•
If your goal is to build muscle and strength, adding a couple of Metabolic Drive® shakes per day will give your body the extra protein it needs to build muscle and perform at its best.
•
For More Info Or To Order YOURS Now, Click On The Link Below ✅
•
https://www.biotest.co.uk/products/metabolic-drive-protein
•
#gymtips #gymhacks #buildmuscle #keepmuscle #keepinggames #bulking #muscle #growmuscle  #naturallifter #geneticfreak #workoutfuel #homegym #gym #workout  #growmuscle #bodybuilding #bodybuilder #lifters #training #fit #fitness #workoutnutrition #protein #Metabolic #MetabolicDrive #muscular #tnation #biotest #biotestuk

Metabolic Drive® protein has been a bestseller for over a decade. It's the industry's gold standard for high quality, elite-level nutrition. And it tastes so good that gourmet food companies, high-end smoothie bars and upscale coffee shops use it to make their products. Metabolic Drive® is their "secret ingredient" for pleasing customers and delivering a truly gourmet experience that's impossible to get from solid foods alone.

Metabolic Drive® protein not only tastes as good as a decadent milkshake, it also provides a blend of the most technically advanced and highest-quality proteins available anywhere – making it the ultimate muscle building, performance-enhancing gourmet nutrition:

If your goal is fat loss, simply replacing a meal or two every day with a with a Metabolic Drive® shake will help you shed excess fat with no feelings of deprivation.

If your goal is to build muscle and strength, adding a couple of Metabolic Drive® shakes per day will give your body the extra protein it needs to build muscle and perform at its best.

For More Info Or To Order YOURS Now, Click On The Link Below ✅

https://www.biotest.co.uk/products/metabolic-drive-protein

#gymtips #gymhacks #buildmuscle #keepmuscle #keepinggames #bulking #muscle #growmuscle #naturallifter #geneticfreak #workoutfuel #homegym #gym #workout #growmuscle #bodybuilding #bodybuilder #lifters   #training #fit #fitness #workoutnutrition #protein #Metabolic #MetabolicDrive #muscular #tnation #biotest #biotestuk

🔥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

Posted @withrepost • @dancudes 🔥Push day workout🔥
.
Follow @dancudes .
If you're like me, push days are one of your favourite days. Getting a nice chest and triceps pump with some boulder shoulders never hurt no one. I get asked frequently how many exercises to do on a push day, or even a pull day for that matter and how to structure them. For me, I like to choose 1 to 2 exercises for my shoulders, triceps, chest and even core. That being said I also know my chest is overdeveloped in comparison to my shoulders and triceps so maybe manipualting that rule so I do 1 exercise for my chest and 2 for triceps and shoulders could be of benefit for me. Notice I don't say you have to do one specific exercise in any category. Instead, I like using a bank of exercises in each category which means you can keep things fresh and change up the exercises each month, week or even each workout. I also like taking 1-3 minutes if rest and staying 1 rep short of failure so I ensure consistent progress. A sample push day for me would be: incline press, overhead press, weighted dips, lateral raises, a superset of tricep kickbacks and skull crushers, wood choppers and planks.
.
✅ Follow @dancudes
✅ Follow @dancudes
✅ Follow @dancudes
______________________
#leanmuscle #makegains #gainmuscle #fittips #gymmotivation #squats #deadlifts #leangains #musclebuilding #buildmuscle #weightgain #liftweights #upperbody #weightlosscoach #nutritioncoach #getinshape #musclemass #musclegain #musclegains #trainhardorgohome #trainlikeabeast #gymtips #strengthening #gainmuscle #musclegrowth #legdayworkout #goodworkout #keepmuscle #preworkoutsnack

Posted @withrepost@dancudes 🔥Push day workout🔥
.
Follow @dancudes .
If you're like me, push days are one of your favourite days. Getting a nice chest and triceps pump with some boulder shoulders never hurt no one. I get asked frequently how many exercises to do on a push day, or even a pull day for that matter and how to structure them. For me, I like to choose 1 to 2 exercises for my shoulders, triceps, chest and even core. That being said I also know my chest is overdeveloped in comparison to my shoulders and triceps so maybe manipualting that rule so I do 1 exercise for my chest and 2 for triceps and shoulders could be of benefit for me. Notice I don't say you have to do one specific exercise in any category. Instead, I like using a bank of exercises in each category which means you can keep things fresh and change up the exercises each month, week or even each workout. I also like taking 1-3 minutes if rest and staying 1 rep short of failure so I ensure consistent progress. A sample push day for me would be: incline press, overhead press, weighted dips, lateral raises, a superset of tricep kickbacks and skull crushers, wood choppers and planks.
.
✅ Follow @dancudes
✅ Follow @dancudes
✅ Follow @dancudes
______________________
#leanmuscle #makegains #gainmuscle #fittips #gymmotivation #squats #deadlifts #leangains #musclebuilding #buildmuscle #weightgain #liftweights #upperbody #weightlosscoach #nutritioncoach #getinshape #musclemass #musclegain #musclegains #trainhardorgohome #trainlikeabeast #gymtips #strengthening #gainmuscle #musclegrowth #legdayworkout #goodworkout #keepmuscle #preworkoutsnack

Posted @withrepost • @dancudes 🔥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

Posted @withrepost@dancudes 🔥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 @workout_routins 
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 @workout_routins ✅ Follow @workout_routins ✅ Follow @workout_routins 
______________________
#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 @workout_routins
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 @workout_routins ✅ Follow @workout_routins ✅ Follow @workout_routins
______________________
#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

🔥Push day workout🔥
Follow @sssimov he is young athlete with good content ❤️
.
Follow @dancudes .
If you're like me, push days are one of your favourite days. Getting a nice chest and triceps pump with some boulder shoulders never hurt no one. I get asked frequently how many exercises to do on a push day, or even a pull day for that matter and how to structure them. For me, I like to choose 1 to 2 exercises for my shoulders, triceps, chest and even core. That being said I also know my chest is overdeveloped in comparison to my shoulders and triceps so maybe manipualting that rule so I do 1 exercise for my chest and 2 for triceps and shoulders could be of benefit for me. Notice I don't say you have to do one specific exercise in any category. Instead, I like using a bank of exercises in each category which means you can keep things fresh and change up the exercises each month, week or even each workout. I also like taking 1-3 minutes if rest and staying 1 rep short of failure so I ensure consistent progress. A sample push day for me would be: incline press, overhead press, weighted dips, lateral raises, a superset of tricep kickbacks and skull crushers, wood choppers and planks.
.
✅ Follow @dancudes
✅ Follow @dancudes
✅ Follow @dancudes
______________________
#leanmuscle #makegains #gainmuscle #fittips #gymmotivation #squats #deadlifts #leangains #musclebuilding #buildmuscle #weightgain #liftweights #upperbody #weightlosscoach #nutritioncoach #getinshape #musclemass #musclegain #musclegains #trainhardorgohome #trainlikeabeast #gymtips #strengthening #gainmuscle #musclegrowth #legdayworkout #goodworkout #keepmuscle #preworkoutsnack

🔥Push day workout🔥
Follow @sssimov he is young athlete with good content ❤️
.
Follow @dancudes .
If you're like me, push days are one of your favourite days. Getting a nice chest and triceps pump with some boulder shoulders never hurt no one. I get asked frequently how many exercises to do on a push day, or even a pull day for that matter and how to structure them. For me, I like to choose 1 to 2 exercises for my shoulders, triceps, chest and even core. That being said I also know my chest is overdeveloped in comparison to my shoulders and triceps so maybe manipualting that rule so I do 1 exercise for my chest and 2 for triceps and shoulders could be of benefit for me. Notice I don't say you have to do one specific exercise in any category. Instead, I like using a bank of exercises in each category which means you can keep things fresh and change up the exercises each month, week or even each workout. I also like taking 1-3 minutes if rest and staying 1 rep short of failure so I ensure consistent progress. A sample push day for me would be: incline press, overhead press, weighted dips, lateral raises, a superset of tricep kickbacks and skull crushers, wood choppers and planks.
.
✅ Follow @dancudes
✅ Follow @dancudes
✅ Follow @dancudes
______________________
#leanmuscle #makegains #gainmuscle #fittips #gymmotivation #squats #deadlifts #leangains #musclebuilding #buildmuscle #weightgain #liftweights #upperbody #weightlosscoach #nutritioncoach #getinshape #musclemass #musclegain #musclegains #trainhardorgohome #trainlikeabeast #gymtips #strengthening #gainmuscle #musclegrowth #legdayworkout #goodworkout #keepmuscle #preworkoutsnack

🔥Push day workout🔥⁠
.⁠
If you're like me, push days are one of your favourite days. Getting a nice chest and triceps pump with some boulder shoulders never hurt no one. I get asked frequently how many exercises to do on a push day, or even a pull day for that matter and how to structure them. For me, I like to choose 1 to 2 exercises for my shoulders, triceps, chest and even core. That being said I also know my chest is overdeveloped in comparison to my shoulders and triceps so maybe manipualting that rule so I do 1 exercise for my chest and 2 for triceps and shoulders could be of benefit for me. Notice I don't say you have to do one specific exercise in any category. Instead, I like using a bank of exercises in each category which means you can keep things fresh and change up the exercises each month, week or even each workout. I also like taking 1-3 minutes if rest and staying 1 rep short of failure so I ensure consistent progress. A sample push day for me would be: incline press, overhead press, weighted dips, lateral raises, a superset of tricep kickbacks and skull crushers, wood choppers and planks.⁠
.⁠
Double tap and tag a friend 👇⁣⁠
.⁣⁠
❗ Make sure you're following @fitlifeunion ❗⁣⁠
.⁣⁠
📌Turn On Post Notifications📌⁣⁠
.⁣⁠
Follow @fitlifeunion 👈👈🔥⁣⁠
Follow @fitlifeunion 👈👈 🔝⁣⁠
Follow @fitlifeunion 👈👈 😎⁣⁠
.⁣⁠
#Repost from @dancudes ⁠
.⁣⁠
#leanmuscle #makegains #gainmuscle #fittips #gymmotivation #squats #deadlifts #leangains #musclebuilding #buildmuscle #weightgain #liftweights #upperbody #weightlosscoach #nutritioncoach #getinshape #musclemass #musclegain #musclegains #trainhardorgohome #trainlikeabeast #gymtips #strengthening #gainmuscle #musclegrowth #legdayworkout #goodworkout #keepmuscle #preworkoutsnack

🔥Push day workout🔥⁠
.⁠
If you're like me, push days are one of your favourite days. Getting a nice chest and triceps pump with some boulder shoulders never hurt no one. I get asked frequently how many exercises to do on a push day, or even a pull day for that matter and how to structure them. For me, I like to choose 1 to 2 exercises for my shoulders, triceps, chest and even core. That being said I also know my chest is overdeveloped in comparison to my shoulders and triceps so maybe manipualting that rule so I do 1 exercise for my chest and 2 for triceps and shoulders could be of benefit for me. Notice I don't say you have to do one specific exercise in any category. Instead, I like using a bank of exercises in each category which means you can keep things fresh and change up the exercises each month, week or even each workout. I also like taking 1-3 minutes if rest and staying 1 rep short of failure so I ensure consistent progress. A sample push day for me would be: incline press, overhead press, weighted dips, lateral raises, a superset of tricep kickbacks and skull crushers, wood choppers and planks.⁠
.⁠
Double tap and tag a friend 👇⁣⁠
.⁣⁠
❗ Make sure you're following @fitlifeunion ❗⁣⁠
.⁣⁠
📌Turn On Post Notifications📌⁣⁠
.⁣⁠
Follow @fitlifeunion 👈👈🔥⁣⁠
Follow @fitlifeunion 👈👈 🔝⁣⁠
Follow @fitlifeunion 👈👈 😎⁣⁠
.⁣⁠
#Repost from @dancudes
.⁣⁠
#leanmuscle #makegains #gainmuscle #fittips #gymmotivation #squats #deadlifts #leangains #musclebuilding #buildmuscle #weightgain #liftweights #upperbody #weightlosscoach #nutritioncoach #getinshape #musclemass #musclegain #musclegains #trainhardorgohome #trainlikeabeast #gymtips #strengthening #gainmuscle #musclegrowth #legdayworkout #goodworkout #keepmuscle #preworkoutsnack

I told @thecodycore that I’d make a wild attempt at this. 😅

I could only get up one level of boxes 📦 
Just my first attempt. Definitely won’t be my last ✊🏻
❤️

I told @thecodycore that I’d make a wild attempt at this. 😅

I could only get up one level of boxes 📦
Just my first attempt. Definitely won’t be my last ✊🏻
❤️

THEY ALL WORK. FOR THIS REASON ONLY By @lucymountain⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
diets are usually just expensive calorie deficits with cute logos and a hashtag.⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
the next time some catfish tries to sell you their weight loss product as the ‘solution’, don’t forget its merely a method at best. A *method* which can trigger the *mechanism* of weight loss - which is just using *more energy* through activity and staying alive than you’re taking in in calories from food and drink. This is simply called *drum roll* a calorie deficit.⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
it’s not your 5/2 diet.⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
or your juice detox.⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
or your 6-month weight watchers plan.⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
these guys are just methods which might help you achieve this deficit - in the same way consuming slightly fewer calories and getting more active would. (That’s not as cute on a fridge magnet tho to be fair.)⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
it’s a bit like wanting to have more money.⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
getting a Monzo card, opening a saving account, meal prepping your lunches or limiting your glossier orders might be good methods to help reduce your spending, physically *not* spending more money than you have coming in is the mechanism.⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
understanding processes like this is a good way to see through clever marketing bs - and feeling less confused when you dive into your explore feed.⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
all too often, these ‘diets’ promoted as the ‘solution’ are super restrictive, unsustainable and ultimately leave you in this shitty diet-trap where you end up putting all the onus on the product/method AND THEN have the audacity to blame your damn self for ‘failing’ when you try and give it up.⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁠. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#fatloss #weightlosstransformation #getlean #losefat #loseweight #weightlossideas #strengthtraining #keepmuscle #strengthandconditioningcoach #murphyfitness

THEY ALL WORK. FOR THIS REASON ONLY By @lucymountain⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
diets are usually just expensive calorie deficits with cute logos and a hashtag.⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
the next time some catfish tries to sell you their weight loss product as the ‘solution’, don’t forget its merely a method at best. A *method* which can trigger the *mechanism* of weight loss - which is just using *more energy* through activity and staying alive than you’re taking in in calories from food and drink. This is simply called *drum roll* a calorie deficit.⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
it’s not your 5/2 diet.⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
or your juice detox.⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
or your 6-month weight watchers plan.⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
these guys are just methods which might help you achieve this deficit - in the same way consuming slightly fewer calories and getting more active would. (That’s not as cute on a fridge magnet tho to be fair.)⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
it’s a bit like wanting to have more money.⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
getting a Monzo card, opening a saving account, meal prepping your lunches or limiting your glossier orders might be good methods to help reduce your spending, physically *not* spending more money than you have coming in is the mechanism.⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
understanding processes like this is a good way to see through clever marketing bs - and feeling less confused when you dive into your explore feed.⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
all too often, these ‘diets’ promoted as the ‘solution’ are super restrictive, unsustainable and ultimately leave you in this shitty diet-trap where you end up putting all the onus on the product/method AND THEN have the audacity to blame your damn self for ‘failing’ when you try and give it up.⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁠. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#fatloss #weightlosstransformation #getlean #losefat #loseweight #weightlossideas #strengthtraining #keepmuscle #strengthandconditioningcoach #murphyfitness

🔥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

🔥Push day workout🔥
.
By @dancudes .
If you're like me, push days are one of your favourite days. Getting a nice chest and triceps pump with some boulder shoulders never hurt no one. I get asked frequently how many exercises to do on a push day, or even a pull day for that matter and how to structure them. For me, I like to choose 1 to 2 exercises for my shoulders, triceps, chest and even core. That being said I also know my chest is overdeveloped in comparison to my shoulders and triceps so maybe manipualting that rule so I do 1 exercise for my chest and 2 for triceps and shoulders could be of benefit for me. Notice I don't say you have to do one specific exercise in any category. Instead, I like using a bank of exercises in each category which means you can keep things fresh and change up the exercises each month, week or even each workout. I also like taking 1-3 minutes if rest and staying 1 rep short of failure so I ensure consistent progress. A sample push day for me would be: incline press, overhead press, weighted dips, lateral raises, a superset of tricep kickbacks and skull crushers, wood choppers and planks.
.
✅ Follow @tips.for.workouts✅ Follow @tips.for.workouts✅ Follow @tips.for.workouts
______________________
#leanmuscle #makegains #gainmuscle #fittips #gymmotivation #squats #deadlifts #leangains #musclebuilding #buildmuscle #weightgain #liftweights #upperbody #weightlosscoach #nutritioncoach #getinshape #musclemass #musclegain #musclegains #trainhardorgohome #trainlikeabeast #gymtips #strengthening #gainmuscle #musclegrowth #legdayworkout #goodworkout #keepmuscle #preworkoutsnack

🔥Push day workout🔥
.
By @dancudes .
If you're like me, push days are one of your favourite days. Getting a nice chest and triceps pump with some boulder shoulders never hurt no one. I get asked frequently how many exercises to do on a push day, or even a pull day for that matter and how to structure them. For me, I like to choose 1 to 2 exercises for my shoulders, triceps, chest and even core. That being said I also know my chest is overdeveloped in comparison to my shoulders and triceps so maybe manipualting that rule so I do 1 exercise for my chest and 2 for triceps and shoulders could be of benefit for me. Notice I don't say you have to do one specific exercise in any category. Instead, I like using a bank of exercises in each category which means you can keep things fresh and change up the exercises each month, week or even each workout. I also like taking 1-3 minutes if rest and staying 1 rep short of failure so I ensure consistent progress. A sample push day for me would be: incline press, overhead press, weighted dips, lateral raises, a superset of tricep kickbacks and skull crushers, wood choppers and planks.
.
✅ Follow @tips.for.workouts✅ Follow @tips.for.workouts✅ Follow @tips.for.workouts
______________________
#leanmuscle #makegains #gainmuscle #fittips #gymmotivation #squats #deadlifts #leangains #musclebuilding #buildmuscle #weightgain #liftweights #upperbody #weightlosscoach #nutritioncoach #getinshape #musclemass #musclegain #musclegains #trainhardorgohome #trainlikeabeast #gymtips #strengthening #gainmuscle #musclegrowth #legdayworkout #goodworkout #keepmuscle #preworkoutsnack

🔥Exercises for fat loss vs. muscle gain🔥
.
Follow @themanbull !
.
What exercises should you do for losing belly fat? How about for gaining muscle mass? Well, unfortunately, no one exercise is physiologically or biochemically going to oxidize body fat and/or build muscle. These goals occur through lifestyle changes. Believe me, it would be nice if you can do one exercise for a certain goal, but unfortunately it's not how it works. Other factors such as getting enough sleep (8-9 hours ideally per night), eating enough calories, eating enough protein, training volume, load, intensity, and frequency, rest and recovery, hydration levels, nutrient deficiencies and so much more come into play. With that being said, different exercises can have more potential for sure. For example, deadlifts are one of the most anabolic exercises out there simply due to how many muscle groups they recruit, but also because of the high hormonal output it stimulates. This gives a lot of potential for growth and hypertrophy given the other factors above are met. Notice the word potential. They don't in and out of themselves grow your muscles. Compound exercises as a whole have the most potential for protein synthesis (i.e. hypertrophy / muscle growth) so doing them with the right volume and intensity is important. With all that being said, the list of exercises here are, in my opinion, the most effective exercises there are for either goal. Deadlifts, squats, OHP, weighted pull-ups and weighted dips are all amazing compound exercises. Manipulating variables is what will lead to either fat loss or building muscle and not so much a certain exercise in itself. You can do as many deadlifts as you want, but if you never increase the weight or volume, you can kiss your gains goodbye.
.
➡️Follow @themanbull
➡️Follow @themanbull
➡️Follow @themanbull
_____________________
#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

🔥Exercises for fat loss vs. muscle gain🔥
.
Follow @themanbull !
.
What exercises should you do for losing belly fat? How about for gaining muscle mass? Well, unfortunately, no one exercise is physiologically or biochemically going to oxidize body fat and/or build muscle. These goals occur through lifestyle changes. Believe me, it would be nice if you can do one exercise for a certain goal, but unfortunately it's not how it works. Other factors such as getting enough sleep (8-9 hours ideally per night), eating enough calories, eating enough protein, training volume, load, intensity, and frequency, rest and recovery, hydration levels, nutrient deficiencies and so much more come into play. With that being said, different exercises can have more potential for sure. For example, deadlifts are one of the most anabolic exercises out there simply due to how many muscle groups they recruit, but also because of the high hormonal output it stimulates. This gives a lot of potential for growth and hypertrophy given the other factors above are met. Notice the word potential. They don't in and out of themselves grow your muscles. Compound exercises as a whole have the most potential for protein synthesis (i.e. hypertrophy / muscle growth) so doing them with the right volume and intensity is important. With all that being said, the list of exercises here are, in my opinion, the most effective exercises there are for either goal. Deadlifts, squats, OHP, weighted pull-ups and weighted dips are all amazing compound exercises. Manipulating variables is what will lead to either fat loss or building muscle and not so much a certain exercise in itself. You can do as many deadlifts as you want, but if you never increase the weight or volume, you can kiss your gains goodbye.
.
➡️Follow @themanbull
➡️Follow @themanbull
➡️Follow @themanbull
_____________________
#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

🔥Push day workout🔥
.
By @dancudes .
If you're like me, push days are one of your favourite days. Getting a nice chest and triceps pump with some boulder shoulders never hurt no one. I get asked frequently how many exercises to do on a push day, or even a pull day for that matter and how to structure them. For me, I like to choose 1 to 2 exercises for my shoulders, triceps, chest and even core. That being said I also know my chest is overdeveloped in comparison to my shoulders and triceps so maybe manipualting that rule so I do 1 exercise for my chest and 2 for triceps and shoulders could be of benefit for me. Notice I don't say you have to do one specific exercise in any category. Instead, I like using a bank of exercises in each category which means you can keep things fresh and change up the exercises each month, week or even each workout. I also like taking 1-3 minutes if rest and staying 1 rep short of failure so I ensure consistent progress. A sample push day for me would be: incline press, overhead press, weighted dips, lateral raises, a superset of tricep kickbacks and skull crushers, wood choppers and planks.
.
✅ Follow @workout_in_gym ✅ Follow @workout_in_gym ✅ Follow @workout_in_gym 
______________________
#leanmuscle #makegains #gainmuscle #fittips #gymmotivation #squats #deadlifts #leangains #musclebuilding #buildmuscle #weightgain #liftweights #upperbody #weightlosscoach #nutritioncoach #getinshape #musclemass #musclegain #musclegains #trainhardorgohome #trainlikeabeast #gymtips #strengthening #gainmuscle #musclegrowth #legdayworkout #goodworkout #keepmuscle #preworkoutsnack

🔥Push day workout🔥
.
By @dancudes .
If you're like me, push days are one of your favourite days. Getting a nice chest and triceps pump with some boulder shoulders never hurt no one. I get asked frequently how many exercises to do on a push day, or even a pull day for that matter and how to structure them. For me, I like to choose 1 to 2 exercises for my shoulders, triceps, chest and even core. That being said I also know my chest is overdeveloped in comparison to my shoulders and triceps so maybe manipualting that rule so I do 1 exercise for my chest and 2 for triceps and shoulders could be of benefit for me. Notice I don't say you have to do one specific exercise in any category. Instead, I like using a bank of exercises in each category which means you can keep things fresh and change up the exercises each month, week or even each workout. I also like taking 1-3 minutes if rest and staying 1 rep short of failure so I ensure consistent progress. A sample push day for me would be: incline press, overhead press, weighted dips, lateral raises, a superset of tricep kickbacks and skull crushers, wood choppers and planks.
.
✅ Follow @workout_in_gym ✅ Follow @workout_in_gym ✅ Follow @workout_in_gym
______________________
#leanmuscle #makegains #gainmuscle #fittips #gymmotivation #squats #deadlifts #leangains #musclebuilding #buildmuscle #weightgain #liftweights #upperbody #weightlosscoach #nutritioncoach #getinshape #musclemass #musclegain #musclegains #trainhardorgohome #trainlikeabeast #gymtips #strengthening #gainmuscle #musclegrowth #legdayworkout #goodworkout #keepmuscle #preworkoutsnack

🔥Push day workout🔥
-
👉follow me @mr.cogfit for more
👉follow me @mr.cogfit for more
-
If you're like me, push days are one of your favourite days. Getting a nice chest and triceps pump with some boulder shoulders never hurt no one. I get asked frequently how many exercises to do on a push day, or even a pull day for that matter and how to structure them. For me, I like to choose 1 to 2 exercises for my shoulders, triceps, chest and even core. That being said I also know my chest is overdeveloped in comparison to my shoulders and triceps so maybe manipualting that rule so I do 1 exercise for my chest and 2 for triceps and shoulders could be of benefit for me. Notice I don't say you have to do one specific exercise in any category. Instead, I like using a bank of exercises in each category which means you can keep things fresh and change up the exercises each month, week or even each workout. I also like taking 1-3 minutes if rest and staying 1 rep short of failure so I ensure consistent progress. A sample push day for me would be: incline press, overhead press, weighted dips, lateral raises, a superset of tricep kickbacks and skull crushers, wood choppers and planks.
.
📷 and caption by @dancudes
______________________
#leanmuscle #makegains #gainmuscle #fittips #gymmotivation #squats #deadlifts #leangains #musclebuilding #buildmuscle #weightgain #liftweights #upperbody #weightlosscoach #nutritioncoach #getinshape #musclemass #musclegain #musclegains #trainhardorgohome #trainlikeabeast #gymtips #strengthening #gainmuscle #musclegrowth #legdayworkout #goodworkout #keepmuscle #preworkoutsnack

🔥Push day workout🔥
-
👉follow me @mr.cogfit for more
👉follow me @mr.cogfit for more
-
If you're like me, push days are one of your favourite days. Getting a nice chest and triceps pump with some boulder shoulders never hurt no one. I get asked frequently how many exercises to do on a push day, or even a pull day for that matter and how to structure them. For me, I like to choose 1 to 2 exercises for my shoulders, triceps, chest and even core. That being said I also know my chest is overdeveloped in comparison to my shoulders and triceps so maybe manipualting that rule so I do 1 exercise for my chest and 2 for triceps and shoulders could be of benefit for me. Notice I don't say you have to do one specific exercise in any category. Instead, I like using a bank of exercises in each category which means you can keep things fresh and change up the exercises each month, week or even each workout. I also like taking 1-3 minutes if rest and staying 1 rep short of failure so I ensure consistent progress. A sample push day for me would be: incline press, overhead press, weighted dips, lateral raises, a superset of tricep kickbacks and skull crushers, wood choppers and planks.
.
📷 and caption by @dancudes
______________________
#leanmuscle #makegains #gainmuscle #fittips #gymmotivation #squats #deadlifts #leangains #musclebuilding #buildmuscle #weightgain #liftweights #upperbody #weightlosscoach #nutritioncoach #getinshape #musclemass #musclegain #musclegains #trainhardorgohome #trainlikeabeast #gymtips #strengthening #gainmuscle #musclegrowth #legdayworkout #goodworkout #keepmuscle #preworkoutsnack

🔥Push day workout🔥
.
Follow @themanbull
If you're like me, push days are one of your favourite days. Getting a nice chest and triceps pump with some boulder shoulders never hurt no one. I get asked frequently how many exercises to do on a push day, or even a pull day for that matter and how to structure them. For me, I like to choose 1 to 2 exercises for my shoulders, triceps, chest and even core. That being said I also know my chest is overdeveloped in comparison to my shoulders and triceps so maybe manipualting that rule so I do 1 exercise for my chest and 2 for triceps and shoulders could be of benefit for me. Notice I don't say you have to do one specific exercise in any category. Instead, I like using a bank of exercises in each category which means you can keep things fresh and change up the exercises each month, week or even each workout. I also like taking 1-3 minutes if rest and staying 1 rep short of failure so I ensure consistent progress. A sample push day for me would be: incline press, overhead press, weighted dips, lateral raises, a superset of tricep kickbacks and skull crushers, wood choppers and planks.
.
✅ Follow @themanbull
✅ Follow @themanbull
✅ Follow @themanbull
______________________
#leanmuscle #makegains #gainmuscle #fittips#gymmotivation #squats #deadlifts #leangains#musclebuilding #buildmuscle #weightgain #liftweights#upperbody #weightlosscoach #nutritioncoach#getinshape #musclemass #musclegain #musclegains#trainhardorgohome #trainlikeabeast #gymtips#strengthening #gainmuscle #musclegrowth#legdayworkout #goodworkout #keepmuscle#preworkoutsnack

🔥Push day workout🔥
.
Follow @themanbull
If you're like me, push days are one of your favourite days. Getting a nice chest and triceps pump with some boulder shoulders never hurt no one. I get asked frequently how many exercises to do on a push day, or even a pull day for that matter and how to structure them. For me, I like to choose 1 to 2 exercises for my shoulders, triceps, chest and even core. That being said I also know my chest is overdeveloped in comparison to my shoulders and triceps so maybe manipualting that rule so I do 1 exercise for my chest and 2 for triceps and shoulders could be of benefit for me. Notice I don't say you have to do one specific exercise in any category. Instead, I like using a bank of exercises in each category which means you can keep things fresh and change up the exercises each month, week or even each workout. I also like taking 1-3 minutes if rest and staying 1 rep short of failure so I ensure consistent progress. A sample push day for me would be: incline press, overhead press, weighted dips, lateral raises, a superset of tricep kickbacks and skull crushers, wood choppers and planks.
.
✅ Follow @themanbull
✅ Follow @themanbull
✅ Follow @themanbull
______________________
#leanmuscle   #makegains   #gainmuscle   #fittips #gymmotivation   #squats   #deadlifts   #leangains #musclebuilding   #buildmuscle   #weightgain   #liftweights #upperbody   #weightlosscoach   #nutritioncoach #getinshape   #musclemass   #musclegain   #musclegains #trainhardorgohome   #trainlikeabeast   #gymtips #strengthening   #gainmuscle   #musclegrowth #legdayworkout   #goodworkout   #keepmuscle #preworkoutsnack

🔥Push day workout🔥
.
Follow @dancudes .
If you're like me, push days are one of your favourite days. Getting a nice chest and triceps pump with some boulder shoulders never hurt no one. I get asked frequently how many exercises to do on a push day, or even a pull day for that matter and how to structure them. For me, I like to choose 1 to 2 exercises for my shoulders, triceps, chest and even core. That being said I also know my chest is overdeveloped in comparison to my shoulders and triceps so maybe manipualting that rule so I do 1 exercise for my chest and 2 for triceps and shoulders could be of benefit for me. Notice I don't say you have to do one specific exercise in any category. Instead, I like using a bank of exercises in each category which means you can keep things fresh and change up the exercises each month, week or even each workout. I also like taking 1-3 minutes if rest and staying 1 rep short of failure so I ensure consistent progress. A sample push day for me would be: incline press, overhead press, weighted dips, lateral raises, a superset of tricep kickbacks and skull crushers, wood choppers and planks.
.
✅ Follow @yassinbefit
✅ Follow @yassinbefit
______________________
#leanmuscle #makegains #gainmuscle #fittips #gymmotivation #squats #deadlifts #leangains #musclebuilding #buildmuscle #weightgain #liftweights #upperbody #weightlosscoach #nutritioncoach #getinshape #musclemass #musclegain #musclegains #trainhardorgohome #trainlikeabeast #gymtips #strengthening #gainmuscle #musclegrowth #legdayworkout #goodworkout #keepmuscle #preworkoutsnack

🔥Push day workout🔥
.
Follow @dancudes .
If you're like me, push days are one of your favourite days. Getting a nice chest and triceps pump with some boulder shoulders never hurt no one. I get asked frequently how many exercises to do on a push day, or even a pull day for that matter and how to structure them. For me, I like to choose 1 to 2 exercises for my shoulders, triceps, chest and even core. That being said I also know my chest is overdeveloped in comparison to my shoulders and triceps so maybe manipualting that rule so I do 1 exercise for my chest and 2 for triceps and shoulders could be of benefit for me. Notice I don't say you have to do one specific exercise in any category. Instead, I like using a bank of exercises in each category which means you can keep things fresh and change up the exercises each month, week or even each workout. I also like taking 1-3 minutes if rest and staying 1 rep short of failure so I ensure consistent progress. A sample push day for me would be: incline press, overhead press, weighted dips, lateral raises, a superset of tricep kickbacks and skull crushers, wood choppers and planks.
.
✅ Follow @yassinbefit
✅ Follow @yassinbefit
______________________
#leanmuscle #makegains #gainmuscle #fittips #gymmotivation #squats #deadlifts #leangains #musclebuilding #buildmuscle #weightgain #liftweights #upperbody #weightlosscoach #nutritioncoach #getinshape #musclemass #musclegain #musclegains #trainhardorgohome #trainlikeabeast #gymtips #strengthening #gainmuscle #musclegrowth #legdayworkout #goodworkout #keepmuscle #preworkoutsnack

Follow 👉 @hus_tlehut 🔥Push day workout🔥
.
Follow @dancudes .
If you're like me, push days are one of your favourite days. Getting a nice chest and triceps pump with some boulder shoulders never hurt no one. I get asked frequently how many exercises to do on a push day, or even a pull day for that matter and how to structure them. For me, I like to choose 1 to 2 exercises for my shoulders, triceps, chest and even core. That being said I also know my chest is overdeveloped in comparison to my shoulders and triceps so maybe manipualting that rule so I do 1 exercise for my chest and 2 for triceps and shoulders could be of benefit for me. Notice I don't say you have to do one specific exercise in any category. Instead, I like using a bank of exercises in each category which means you can keep things fresh and change up the exercises each month, week or even each workout. I also like taking 1-3 minutes if rest and staying 1 rep short of failure so I ensure consistent progress. A sample push day for me would be: incline press, overhead press, weighted dips, lateral raises, a superset of tricep kickbacks and skull crushers, wood choppers and planks.

______________________
#leanmuscle #makegains #gainmuscle #fittips #gymmotivation #squats #deadlifts #leangains #musclebuilding #buildmuscle #weightgain #liftweights #upperbody #weightlosscoach #nutritioncoach #getinshape #musclemass #musclegain #musclegains #trainhardorgohome #trainlikeabeast #gymtips #strengthening #gainmuscle #musclegrowth #legdayworkout #goodworkout #keepmuscle #preworkoutsnack

Follow 👉 @hus_tlehut 🔥Push day workout🔥
.
Follow @dancudes .
If you're like me, push days are one of your favourite days. Getting a nice chest and triceps pump with some boulder shoulders never hurt no one. I get asked frequently how many exercises to do on a push day, or even a pull day for that matter and how to structure them. For me, I like to choose 1 to 2 exercises for my shoulders, triceps, chest and even core. That being said I also know my chest is overdeveloped in comparison to my shoulders and triceps so maybe manipualting that rule so I do 1 exercise for my chest and 2 for triceps and shoulders could be of benefit for me. Notice I don't say you have to do one specific exercise in any category. Instead, I like using a bank of exercises in each category which means you can keep things fresh and change up the exercises each month, week or even each workout. I also like taking 1-3 minutes if rest and staying 1 rep short of failure so I ensure consistent progress. A sample push day for me would be: incline press, overhead press, weighted dips, lateral raises, a superset of tricep kickbacks and skull crushers, wood choppers and planks.

______________________
#leanmuscle #makegains #gainmuscle #fittips #gymmotivation #squats #deadlifts #leangains #musclebuilding #buildmuscle #weightgain #liftweights #upperbody #weightlosscoach #nutritioncoach #getinshape #musclemass #musclegain #musclegains #trainhardorgohome #trainlikeabeast #gymtips #strengthening #gainmuscle #musclegrowth #legdayworkout #goodworkout #keepmuscle #preworkoutsnack

🔥Push day workout🔥
.
Follow @dancudes .
If you're like me, push days are one of your favourite days. Getting a nice chest and triceps pump with some boulder shoulders never hurt no one. I get asked frequently how many exercises to do on a push day, or even a pull day for that matter and how to structure them. For me, I like to choose 1 to 2 exercises for my shoulders, triceps, chest and even core. That being said I also know my chest is overdeveloped in comparison to my shoulders and triceps so maybe manipualting that rule so I do 1 exercise for my chest and 2 for triceps and shoulders could be of benefit for me. Notice I don't say you have to do one specific exercise in any category. Instead, I like using a bank of exercises in each category which means you can keep things fresh and change up the exercises each month, week or even each workout. I also like taking 1-3 minutes if rest and staying 1 rep short of failure so I ensure consistent progress. A sample push day for me would be: incline press, overhead press, weighted dips, lateral raises, a superset of tricep kickbacks and skull crushers, wood choppers and planks.
.
✅ Follow @dancudes
✅ Follow @dancudes
✅ Follow @dancudes
______________________
#leanmuscle #makegains #gainmuscle #fittips #gymmotivation #squats #deadlifts #leangains #musclebuilding #buildmuscle #weightgain #liftweights #upperbody #weightlosscoach #nutritioncoach #getinshape #musclemass #musclegain #musclegains #trainhardorgohome #trainlikeabeast #gymtips #strengthening #gainmuscle #musclegrowth #legdayworkout #goodworkout #keepmuscle #preworkoutsnack

🔥Push day workout🔥
.
Follow @dancudes .
If you're like me, push days are one of your favourite days. Getting a nice chest and triceps pump with some boulder shoulders never hurt no one. I get asked frequently how many exercises to do on a push day, or even a pull day for that matter and how to structure them. For me, I like to choose 1 to 2 exercises for my shoulders, triceps, chest and even core. That being said I also know my chest is overdeveloped in comparison to my shoulders and triceps so maybe manipualting that rule so I do 1 exercise for my chest and 2 for triceps and shoulders could be of benefit for me. Notice I don't say you have to do one specific exercise in any category. Instead, I like using a bank of exercises in each category which means you can keep things fresh and change up the exercises each month, week or even each workout. I also like taking 1-3 minutes if rest and staying 1 rep short of failure so I ensure consistent progress. A sample push day for me would be: incline press, overhead press, weighted dips, lateral raises, a superset of tricep kickbacks and skull crushers, wood choppers and planks.
.
✅ Follow @dancudes
✅ Follow @dancudes
✅ Follow @dancudes
______________________
#leanmuscle #makegains #gainmuscle #fittips #gymmotivation #squats #deadlifts #leangains #musclebuilding #buildmuscle #weightgain #liftweights #upperbody #weightlosscoach #nutritioncoach #getinshape #musclemass #musclegain #musclegains #trainhardorgohome #trainlikeabeast #gymtips #strengthening #gainmuscle #musclegrowth #legdayworkout #goodworkout #keepmuscle #preworkoutsnack

“Decide what it is you want, write it down, review it constantly, and each day do something that moves you toward those goals.” #aktywacja #strongissexy #glutes #squatvid #gymgirl #polishgirl #posladki #butt #booty #workout #bodybuilding #girlswholift #polskiesylwetki #kulturystyka #alelekkie #weightlifting #gains #powerandstrenght #muscleandfitness #sculptbadass #strongcurves #keepmuscle #fitnessjourney
🍽 #세번째 #식사 #💪🏾 #💪🏾💪🏾 #💪🏾💪🏾💪🏾

🍽 #세번째 #식사 #💪🏾 #💪🏾💪🏾 #💪🏾💪🏾💪🏾

Darina with a nice combo on the cables inc cable hip thrust for a bit of variety 
Jeżeli wierzysz, że możesz się zmienić — jeżeli uczynisz z tego nawyk — zmiana stanie się realna.

#cablepullthroughs #cablehipthrust #strongissexy #glutes #squatvid #gymgirl #polishgirl #posladki #butt #booty #workout #bodybuilding #girlswholift #polskiesylwetki #kulturystyka #alelekkie #weightlifting #gains #powerandstrenght #muscleandfitness #sculptbadass #strongcurves #keepmuscle #fitnessjourney

Darina with a nice combo on the cables inc cable hip thrust for a bit of variety
Jeżeli wierzysz, że możesz się zmienić — jeżeli uczynisz z tego nawyk — zmiana stanie się realna.

#cablepullthroughs #cablehipthrust #strongissexy #glutes #squatvid #gymgirl #polishgirl #posladki #butt #booty #workout #bodybuilding #girlswholift #polskiesylwetki #kulturystyka #alelekkie #weightlifting #gains #powerandstrenght #muscleandfitness #sculptbadass #strongcurves #keepmuscle #fitnessjourney

You might be crawling right now.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Literally.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
That is ok. Just don't stop. Don't ever stop.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
You have come too far to stop now, just keep moving forward.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Any speed forward is still faster than standing still.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Are you stuck? Has your fat loss plateaued or have you even gained the weight back? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
I can help. I specialize in helping insanely busy people drop the 10-15lbs that they have been trying to lose for far too long.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Comment below or DM me with "simplify", and let's work together to overcome the final barriers that are holding you back. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fatloss #weightlosstransformation #getlean #losefat #loseweight #weightlossideas #strengthtraining #keepmuscle #strengthandconditioningcoach #murphyfitness

You might be crawling right now.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Literally.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
That is ok. Just don't stop. Don't ever stop.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
You have come too far to stop now, just keep moving forward.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Any speed forward is still faster than standing still.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Are you stuck? Has your fat loss plateaued or have you even gained the weight back? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
I can help. I specialize in helping insanely busy people drop the 10-15lbs that they have been trying to lose for far too long.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Comment below or DM me with "simplify", and let's work together to overcome the final barriers that are holding you back. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fatloss #weightlosstransformation #getlean #losefat #loseweight #weightlossideas #strengthtraining #keepmuscle #strengthandconditioningcoach #murphyfitness

Martwy ciąg jest w moim odczuciu najlepszym ćwiczeniem jakie tylko możemy znaleźć. Martwy ciąg towarzyszy nam w staniu, bieganiu, skakaniu i rzucaniu, przynosi szybkie i ogromne korzyści, jak żadne inne ćwiczenie. Niezależnie od tego czy Twoim celem jest przyspieszenie metabolizmu, zwiększenie siły lub masy mięśniowej, spalenie tkanki tłuszczowej, czy rehabilitacja pleców, martwy ciąg jest skrótem do osiągnięcia wszystkich z tych celów.
Nie bój się eksperymentować z tym ćwiczeniem, ostrożnie odkrywaj różnice w pozycjach, szerokości chwytów, a nawet średnicy talerzy - każdy z tych wariantów ma wpływ na wykonywanie tego ćwiczenia.
Nie koniecznie musisz od razu sprawdzać jakie jest Twoje maksymalne obciążenie - na początku skupiłabym się raczej na poznaniu prawidłowej techniki. Pamiętaj, że martwy ciąg ma wiele odmian, nie musisz zmuszać się do jakiejś, która akurat Tobie nie odpowiada. Między innymi mamy martwy ciąg tradycyjny (conventional deadlift), sumo, na prostych nogach (stiff leg), rumuński, amerykański... Martwy ciąg możesz robić ze sztangą, hantlami, gumami, kettlebellem - z czymkolwiek 😁 Możliwości jest wiele, więc nic jak tylko próbować 😉

#backworkout #backday #gymgirl #polishgirl #girlswholift #fitnessvids #gymvids #bodybuilding #strongissexy #liftheavy #polskiesylwetki #kulturystyka #alelekkie #weightlifting #gains #powerandstrenght #muscleandfitness #sculptbadass #strongcurves #keepmuscle #fitnessjourney

Martwy ciąg jest w moim odczuciu najlepszym ćwiczeniem jakie tylko możemy znaleźć. Martwy ciąg towarzyszy nam w staniu, bieganiu, skakaniu i rzucaniu, przynosi szybkie i ogromne korzyści, jak żadne inne ćwiczenie. Niezależnie od tego czy Twoim celem jest przyspieszenie metabolizmu, zwiększenie siły lub masy mięśniowej, spalenie tkanki tłuszczowej, czy rehabilitacja pleców, martwy ciąg jest skrótem do osiągnięcia wszystkich z tych celów.
Nie bój się eksperymentować z tym ćwiczeniem, ostrożnie odkrywaj różnice w pozycjach, szerokości chwytów, a nawet średnicy talerzy - każdy z tych wariantów ma wpływ na wykonywanie tego ćwiczenia.
Nie koniecznie musisz od razu sprawdzać jakie jest Twoje maksymalne obciążenie - na początku skupiłabym się raczej na poznaniu prawidłowej techniki. Pamiętaj, że martwy ciąg ma wiele odmian, nie musisz zmuszać się do jakiejś, która akurat Tobie nie odpowiada. Między innymi mamy martwy ciąg tradycyjny (conventional deadlift), sumo, na prostych nogach (stiff leg), rumuński, amerykański... Martwy ciąg możesz robić ze sztangą, hantlami, gumami, kettlebellem - z czymkolwiek 😁 Możliwości jest wiele, więc nic jak tylko próbować 😉

#backworkout #backday #gymgirl #polishgirl #girlswholift #fitnessvids #gymvids #bodybuilding #strongissexy #liftheavy #polskiesylwetki #kulturystyka #alelekkie #weightlifting #gains #powerandstrenght #muscleandfitness #sculptbadass #strongcurves #keepmuscle #fitnessjourney

Thank you @tracyrichmondgolds for having me out to @goldsgymrichmond for an all things keto mixer night! Always love swapping stories with your members and staff while having the ketone conversation! I love creating awareness on the topic and sharing my personal story and journey to inspire others! Thank you to everyone that stopped by! 😉 #keto #ketosis #ketones #ketoaf #ketoforlife #ketoforlyme #ketogenic #lifestyle #health #fitness #exercise #workout #wellness #lifting #weighttraining #energy #clarity #focus #bettermood #bettersleep #fatloss #melting #drinkketones #keepmuscle #losefat #repeat

Thank you @tracyrichmondgolds for having me out to @goldsgymrichmond for an all things keto mixer night! Always love swapping stories with your members and staff while having the ketone conversation! I love creating awareness on the topic and sharing my personal story and journey to inspire others! Thank you to everyone that stopped by! 😉 #keto #ketosis #ketones #ketoaf #ketoforlife #ketoforlyme #ketogenic #lifestyle #health #fitness #exercise #workout #wellness #lifting #weighttraining #energy #clarity #focus #bettermood #bettersleep #fatloss #melting #drinkketones #keepmuscle #losefat #repeat

Sportowcy posiadają swego rodzaju "barierę" chroniącą ich przed niszczącymi skutkami starzenia się, której nie-sportowcy nigdy nie doświadczą. Na przykład 80 letni sportowcy są silniejsi niż nie-sportowcy w wieku 25 lat.  Sportowcy mają świetną gęstość kości, silniejszy układ odpornościowy, zmniejszone ryzyko zachorowania na raka. Wystarczy, że zdecydujesz sie na ruch i od razu poczujesz, że masz więcej energii. Po kilku treningach pomyślisz, że łatwiej Ci wejść, albo i wbiec po schodach, lepiej Ci się oddycha, nawet radość z życia jest większa. Jeżeli miałabym powiedzieć, co moim zdaniem jest środkiem na długowieczność - byłby to właśnie ruch 😊

#sportowyświr #bodybuilding #girlswholift #girlswithmuscles #gymlife #strongissexy #polishgirl  #kulturystyka #polskiesylwetki #weightlifting #gains  #powerandstrenght #muscleandfitness #sculptbadass #strongcurves #keepmuscle #fitnessjourney #LETYOURSELFGLOW

Sportowcy posiadają swego rodzaju "barierę" chroniącą ich przed niszczącymi skutkami starzenia się, której nie-sportowcy nigdy nie doświadczą. Na przykład 80 letni sportowcy są silniejsi niż nie-sportowcy w wieku 25 lat. Sportowcy mają świetną gęstość kości, silniejszy układ odpornościowy, zmniejszone ryzyko zachorowania na raka. Wystarczy, że zdecydujesz sie na ruch i od razu poczujesz, że masz więcej energii. Po kilku treningach pomyślisz, że łatwiej Ci wejść, albo i wbiec po schodach, lepiej Ci się oddycha, nawet radość z życia jest większa. Jeżeli miałabym powiedzieć, co moim zdaniem jest środkiem na długowieczność - byłby to właśnie ruch 😊

#sportowyświr #bodybuilding #girlswholift #girlswithmuscles #gymlife #strongissexy #polishgirl   #kulturystyka #polskiesylwetki #weightlifting #gains   #powerandstrenght #muscleandfitness #sculptbadass #strongcurves #keepmuscle #fitnessjourney #LETYOURSELFGLOW

Are you crazy busy, super stressed and having a very difficult time losing 10-15lbs? 
Watch this. 
#fatloss #weightlosstransformation #getlean #losefat #loseweight #weightlossideas #strengthtraining #keepmuscle #strengthandconditioningcoach #murphyfitness

Are you crazy busy, super stressed and having a very difficult time losing 10-15lbs?
Watch this.
#fatloss #weightlosstransformation #getlean #losefat #loseweight #weightlossideas #strengthtraining #keepmuscle #strengthandconditioningcoach #murphyfitness

#ketosis in 60 minutes #ketones #better #energy #focus #keepmuscle #fat4fuel 10 day #trial #packs available What flavour do you want

#ketosis in 60 minutes #ketones #better #energy #focus #keepmuscle #fat4fuel 10 day #trial #packs available What flavour do you want

⚜️ World’s Okayest Runner 🏃🏻‍♀️ ⁣
⁣
💪🏼 But, I am so grateful that I CAN! ⁣
⁣
3 August 1992... the anniversary & the day I always want to be around people that I love. Yesterday, I was surrounded with love, beauty, and friendship. The memories are always so very close to the surface, remembering nearly losing my life and foot in a jet ski accident. It’s a daily reminder of how precious life is and that it changes instantly, & for everyone. ⁣
⁣
Today, as Dea & I walked & jogged... “wog?” 🤷🏻‍♀️ I enjoyed the feeling of power that I’m reclaiming within, both physically and mentally. Every step was met with the thought & prayer, “Thank you!” 🕉🙏⁣
⁣
❓What are you thankful for today? Drop a comment and let’s have a moment of gratitude together!⬇️

⚜️ World’s Okayest Runner 🏃🏻‍♀️ ⁣

💪🏼 But, I am so grateful that I CAN! ⁣

3 August 1992... the anniversary & the day I always want to be around people that I love. Yesterday, I was surrounded with love, beauty, and friendship. The memories are always so very close to the surface, remembering nearly losing my life and foot in a jet ski accident. It’s a daily reminder of how precious life is and that it changes instantly, & for everyone. ⁣

Today, as Dea & I walked & jogged... “wog?” 🤷🏻‍♀️ I enjoyed the feeling of power that I’m reclaiming within, both physically and mentally. Every step was met with the thought & prayer, “Thank you!” 🕉🙏⁣

❓What are you thankful for today? Drop a comment and let’s have a moment of gratitude together!⬇️