MACROS MAKE A DIFFERENCE
Here's an visual example of how macros can affect/improve your body. On the left I was eating about 200-300 calories less than the right, yet I look better on the right when I started paying attention to macros a little more. And that helped me look leaner while actually being heavier on the scales. Which is also prime example of how scales can be misleading, which is why I also suggest taking progress photos you judge/track your appearance and progress 💪🏽💪🏽
Total body core!!! Love this workout cause it works the whole body! I’m surprised but proud of myself for being able to do the Turkish getups with the pushups! Getting stronger! Going to push to get better and lift heavier weights next week. Now to rest cause I’m sore all over lol! Sore but not sorry! #obsessed#80dayobsession#gettingstronger#buildingmuscle#loveyourbody 😁🍑💦💪🏻🔥
🍌🍓🍉 FOOD IS FUEL🍌🍓🍉 I always like to make sure my body is fueled with nutritious food🍉🍓 I don't eat a big meal before a workout but I do like to have a quick pre workout meal.
Personally I think fruit is the best carb source before a good workout. Especially lifting heavy. I just feel like I have more energy!!💪 1/2 a banana
2 tpsp peanut butter
1 tbsp honey
1 tbsp sunflower seeds
Ready to build some muscle💪💪 #nutrition#healthylifestyle#buildingmuscle#gymislife#gym#preworkout#fitness#fitfam#fitnessmotivation
BUILD MUSCLE FAST 💪🏼
CALORIE SURPLUS- In order to build muscle you need to provide your body with ample calories to grow. A good start is to get 15 - 20% above your maintenance calories. -
INTERMITTENT FASTING- Even though most people think IF is only a fat loss tool, you can use it to gain muscle as well. Intermittent fasting creates more insulin sensitivity, so when you finally do break your fast, your body will shuttle those nutrients, carbs, proteins to where its most needed. Insulin is one of the MOST ANABOLIC HORMONES in your body...so knowing when to spike insulin can be critical when trying to gain muscle.Since you will be weight training, there is a demand that is created on the body.Once you break the fast, via the process of nutrient partitioning, your body will use those calories to help your muscles repair/recover.
CARB CYCLING- Anytime we restrict calories for extended periods of time we slow our metabolism. Carb cycling helps minimize down-regulation of your metabolism. Keeping your metabolism running effectively is always the goal when following a diet program.
Carb cycling is a great tool to use in making sure your staying lean while putting on muscle.Consume higher carbs on training days and lower carbs on rest days. -
WEIGHT TRAINING. Make sure you are performing compound movements and strategic key lifts like squats, overhead press, bench press, pull-ups, deadlifts. These movements will help your body increase overall strength and size.
Memorizzare uno schema motorio come lo squat non è facile; per chi è neofita sappiamo che il mantenimento della curva fisiologica lombare, la discesa e la proiezione del ginocchio in asse con la caviglia non sono movimenti automatizzati. Ci capita di sculare, di sentire il lombare "tirare". Per questo consiglio di utilizzare il 👉BOX SQUAT👈.
❔Ma occhio ❔
❗Prima ancora dello squat box è consigliato prendere nota dello capacità motoria dell'atleta esaminato facendogli compiere uno squat a corpo libero; sicuramente essendo deallenato/neofita porterà le ginocchia troppo in avanti perchè terrà il movimento insicuro❗Fategli buttare indietro il sedere, schiena dritta e core attivato; una volta preso confidenza con il gesto tecnico a corpo libero passiamo al :
Possiedo una visione tutta mia dello squat box. Il box deve essere leggermente più alto del nostro ginocchio, in modo da non scendere sotto il parallelo☡perchè in questo modo non si perde la curva fisiologica☡.
Molti si appoggiano con il gluteo/ il femorale al box: sbagliato🚫; in questo modo scaricherete tutto il peso sul lombare e rilasserete i muscoli che dovrebbere essere coinvolti maggiormente: i quadricipiti e gli stabilizzatori. La versione ottimale prevede di: 👉scendere fino a toccare appena il box con il gluteo☡io consiglio di sfiorarlo☡in questo modo quadricipiti e flessori saranno sempre in tensione ed avremo una leva vantaggiosa👈. Ponete quindi il box ad una distanza tale che appoggi solo la parte finale del vostro gluteo sul bordo del box.
🏋Ma una volta che ho imparato🏋
Abbassate il box e scendete fino al parallelo con la stessa modalità di esecuzione. Una volta acquisito lo schema motorio approcciatevi allo squat vero e proprio.
Se ti è piaciuto schiaccia il "❤" e commenta! #staiabbomba .
👏🏻it's time to talk about weight gainers.⠀
Some of you may not believe it. It lots of people struggle to eat enough calories every day when they're bulking. And there are some people, not used to eating a high protein diet that struggle to eat enough protein every day.⠀
❓Sound like you? If it does, then keep scrolling because this is important info. Tag someone that needs to see this too!⠀
Lots of people turn to weight gainers when they're in this scenario, often due to the misguided belief that there's some magical ingredients in them that will be some sort of game changer.⠀
Reality is, these weight gainers are expensive and full of low quality foods. The fancy marketing might seem good but you'd actually be far better off making your own shake. It'll be tastier and far cheaper.⠀
Here's your solution! ✅⠀
The pic has the exact ingredients I use in my own weight gainer shake when I'm in a bulking phase.⠀
Milk 🍼, Oats, Protein Powder, Banana 🍌, and Peanut Butter all blended together is a taste sensation!!! 😋.⠀
What's not to ❤️ about those ingredients?⠀
And not only that. It's a fraction of the price of the leading brands. Saving you a ton of cash 💷💷💷.⠀
Let's focus in on that for a second as well. A saving of 72p per serving might not sound like much, but if you have one shake every day for a month, that's over £20 in your back pocket! Bulk for 6 months and that's more than £120!!! 😳.⠀
Now who doesn't want that extra cash???⠀
So if your on a bulk or simply struggling to fit your calories in every day, don't reach for the over priced weight gainers. Buy these simple ingredients and blend it altogether yourself.⠀
What's more you know EXACTLY what's going in it.⠀
Plus you can spend the extra cash on some new gym threads or a new set of t-shirts as you'll be busting out of your current ones in no time!⠀
When it comes to building those sexy biceps muscles. It’s important to know what you’re hitting, and how to effectively attack each one. Now, I’m going to just focus on the 3 main elbow flexors in this bicep burner workout. And those are the biceps brachii, brachialis, and brachioradialis.
1: Fat-grip straightbar curls. 1 1/2 rep style
Here we place the forearm in supination requiring a primary contraction of the biceps brachii, which is a primary supinator and flexor. We also have a strong contraction of the brachialis which lies underneath. And with the fat grips, we require more activation of the brachioradialis to maintain a strong grip!
2: Fat-Grip spider curls.
In this position we have our shoulders in flexion meaning the long head of the biceps brachii is already shortened. So this gives a very strong contraction of the biceps brachii, especially when you move the forearm into pronation at the top.
3: Fat-grip hammer curls.
Now sense we are in neutral forearm position, we put more emphasis on our brachioradialis while already requiring more with the grip! But notice how since we are not in active supination, the biceps brachii is not really helping as much. This is what allows us to develop each one.
🥇APRIL SUMMER BODY TRANSFORMATION IS NOW OPEN💪🏾
I am looking for 10 people to join my challenge! 😁
What I am looking for:
☀️People who want to lose weight
☀️Lose fat around their waist
☀️Lead a healthy lifestyle ☀️Breakfast skippers
What you will get:
👙A FREE Wellness Profile
👙Group accountability .
👙Free meal guide and workouts
Comment ❤️ if you’re in!
• • •
🥙I talk a lot about being in calorie deficit for fat loss. However, I make a point to say that it should be a small deficit (300-500 calories). Crash/fad diets that produce large deficits just result in a loss of muscle mass, water and glycogen (maybe a little fat), even though the scales will go down. So if all you care about is scales going down but you look and feel like shit, then fine. However, if you want to just lose body fat and produce a firm, toned body, then you need to protect your muscle mass!
🏋️♀️Most people don’t have enough muscle as it is, so my God don’t go and lose the small amount you do have. The same goes for those of you who have worked hard to gain some new muscle. Once again, don’t lose it! This is why weight training is so vital during a fat loss phase, as it simulates the muscles and helps keep it there. This is assuming you’re eating at least a gram of protein per lb of bodyweight and, as said above, you stay in a SMALL calorie deficit.
💰Think about it like this. You spend 5 years saving money for a house and when you’re ready to buy one, you decide to blow it all on a weekend in Vegas! It might have been one hell of a weekend 😂 but you see my point? Total waste of time saving that money. Muscle is bloody hard to build, so don’t lose it for the sake of the scale going down quicker!
❓Drop your questions below and feel free to share this post 🤗