BOOOM @yann_peberat prépare ses #abs pour cet été ☀️🏖.
Et toi tu veux être comment sur la plage ?
Envoies moi un petit message 📲.
🌍 I'm coach for every body.
↘️ Perte de masse grasse.
↗️ Prise de masse musculaire.
↗️ Regain d’énergie.
📉 Solution nutritionnelle personnalisée.
💪 Séances de sport funs et gratuites.
💭 Groupe d’entraide/motivation.
📲 Coaching/suivi 24/7.
📷 Insta: clem24FitRider
📱facebook: clement barrere 24Fit.
If exercising and/or dieting is difficult for you currently, I want you to know that I will support you til’ the end. You have many others who would also support you if you didn’t know by now. Keep getting it and stay in it because once you see results, it becomes an addiction - a healthy addiction of course 😏
Who here has tried the @atpscience products?! As you all know, I’m a big fan. I love them because I always notice a difference as soon as I start using them and also see such noticeable differences when you @madstrengthtraining clients use them! My fav is ampv. I use it before training daily. Have you tried it?! Feel free to ask me questions about @atpscience or my supplement stack!
Ps you can buy it at @suppsrus 😍
PPS if you are ever on Lembongan and need a gym.. I recommend checking out @thetamarindresort . Their equipment is top of the range and has everything! I couldn’t believe to have found this place on such a tiny island😍
#Repost @teamboxuk (@get_repost)
A quick and easy place to start from Team Box Coach Emil @projectgoliath
It’s surprising how much of a difference eating good food, doing regular exercise and getting some decent sleep will change your life
Yet people resist it at every turn...
3 quick practical tips you can implement now
1️⃣eat veg and protein with every meal
2️⃣charge your phone downstairs
3️⃣actively move everyday for 10 minutes (go for a walk or stretch - anyone can fit this in)
These are the utter basics and if you’re not doing these things and feel like crap day to day for whatever reason then you are shooting yourself in the foot🤷🏽♂️
Shot by @rahimmastafa_photography
🔥CHEST DAY TIP🔥
Next time you train chest, try incorporate a plate press into your routine! It is a simple and effective exercise to use in a superset. 💪🏼
It is a great exercise to help build your inner chest! Simply hold a 2.5-5kg plate, squeeze your hands together and press forward. As you press away from your body, think about squeezing your inner chest together as hard as you can. Perform 10-20reps each set 😁
Pancakes while losing fat? YES
When it comes to weight loss/ dropping body fat, it is all about being in a calorie deficit. This is a MUST otherwise you will not see a change! Without the calorie deficit, your body has no reason to burn away excess fat around your body. 🔥
LOW FAT PROTEIN PANCAKES;
-Protein powder (1 scoop)
-Banana (1) -Olive oil for the pan (around 10-15ml)
Blend it all together and cook on a low to medium heat. Add fruit or berries if you wish (raspberries are my go to 👍🏻)
Protein-34g, Carbs-32g, Fats-6g
Give them a shot and let me know how you go!!
Here's to the best year of my life!
As I reflect on the year that has past, I can only be grateful. The time spent with loved ones, the lessons learnt, and the knowledge I have been fortunate enough to gain 😁
I smile daily knowing that I have had a positive impact on people's life's. To be able to help, direct and mould people both physically and mentally is so rewarding!
To have the opportunity to be a positive difference for so many individuals, has left me feeling so humbled at the fact that I can make a difference.
So rather than hoping and wishing for a fantastic 2018, I am going to make it happen! I have set myself goals that I can't wait to smash, both regarding fitness and general life.
Super excited for 2018, especially for what we have in store @tarliafree__ Thanks for being my rock 😘🎉🌏
One of my favourite classic body building physique's! I have followed Sadik for a few years now, his transition from men's physique to men's classic body building has been amazing to watch. As You can see above ^ his muscle symmetry/ size and definition is outstanding.
Definitely one of my favourite athletes out there 👌🏼
Cheers for motivating me over the years!!
How to calculate your macros 🍽
Have you thought about food tracking ? ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Step 1, Work out your calorie intake for "maintenance" (the number of calories you need to maintain your current body)... multiply your body weight in pounds x 14-16 (depending on your activity level, low-14, medium-15, high-16)
Step 2, Choose your goal.. -Want to lose weight/ fat? Put yourself in a calorie deficit. Subtract 300-600 from your maintenance number. (conservative cut=300, aggressive cut=600, I recommend a conservative cut to maintain as much muscle mass as possible)
-Want to gain weight/ put on muscle? Put yourself in a calorie surplus. Add 300-600 onto your maintenance number. (Conservative Bulk=300, aggressive bulk=600, I recommend a conservative bulk, so you don't gain a large excess of fat)
Step 3, work out your macronutrients (Proteins, Carbs and Fats)
-Protein = multiply your body weight in pounds by 1-1.3. -Fats = multiply your body weight in pounds by 0.3-0.4
-Carbs = times your protein number by 4 (there is 4 calories per gram of protein) Times your fat number by 9 (there are 9 calories per gram of fat)
Add these numbers together and subtract this figure from the deficit/ surplus you worked out in step 2, this will give you a number. Then divide this number by 4 (there are 4 calories per gram of carbs)
And there you have it! ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~
Keep in mind the process can be trail and error! Use this as a guide and remember that everyone has a different body that will react in different ways ! 🥗🥞🍉🍞🍏