@sobercoaching_aaron 💪💪💪 - 🙌🏼🙌🏼 3 years sober!!💪🏼 My transformation & sobriety belong to my incredible team of supporters, friends, family, trainers, mentors, counselors, and coaches. ANYTHING is possible in recovery. 💯💯🙌🏼🙌🏼
@sobercoaching_aaron 💯 @sobercoaching_aaron 💯
OCCLUSION TRAINING: (legitimately had a few people ask me about this again so I thought I’d do a little rundown)
➡️What Is It? Occlusion training is the act of causing a resistance for blood to the muscle groups being exercised.
➡️BASICS: If we break this down simply there are two types of muscle tissue that we use for movement. Let’s call them type 1 and type 2 muscle fibres. Type 2 is what grows a little more easily and is what makes an individual change the body composition and look more muscular. To activate this fibre we have to either train heavy or with large amounts of volume.
➡️WHERE OCCLUSION COMES IN:
Occlusion training can allow us to activate that type 2 fibre , whilst using a lighter weight and even less volume.
➡️BEST SUITED:Anyone can benefit from this technique but I find personally people with injuries benefit the most from this intensifier. If your got joint or structural problems this allows us to still overload and grow but not overload are joint or bone structure.
For Coaching Enquiries:
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We went a bit crazy in @marksandspencer I was so excited for creme brûlée and then we found other things (before James found the creme brûlée), so I just went for them all. I saved these syns to enjoy today so I’m going to. Marks & Spencers creme brûlée (9.5 syns), skinny chocolate muffin (7.5 syns), and salted caramel chocolate pot (17 syns), lots of strawberries (because I’ve got to get that speed in 😂😂😂) leaving me 3.5 over for the day, which I’ll take off tomorrow. Delicious 😍😍😍
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Just past 10 weeks on my program. Lowest weight I have been in over 3 years, more food roughly around 1900 cal but most of all, healthy! For me, I struggled to lose body fat after I went travelling, I had a damaged metabolism and it’s taken me a long time to get to this. The slower the progress the more sustainable it is. Commit, be determined, stay true to yourself and you will get results. #EMPOWERED
When it comes to losing weight, primarily body fat, we know that a high protein diet has a major role to play. It allows you to keep all your hard earned muscle and it reduces hunger levels which is ideal when trying to cut down on food quantity👌🏽
A question I get asked all the time is how to eat more protein? I have also noticed that with most new clients Protein levels are always a lot lower than we would want 🤔
Here’s a pretty straight forward list of high protein foods, and of course you can always supplement with whey protein but remember it is just a supplement!
If you are struggling to eat enough protein and need some help with that or anything else leave a comment below or drop me a message 📩
#gym#coach#pt#lifting#progress#consistency#health#habits#lifestyle#strength -training #fitness#legday#weights#cardio#fatburn#puregympaisley#dumbbells#workoutmotivation#fatloss#quads#coreworkout
There's a difference between weight loss and fat loss. Now most people (I can't speak for everyone obviously) are more interested in fat loss and would prefer to maintain or even build muscle.
The problem is many of those same people who want fat loss take more of the weight loss approach that is shown in the graphic. Even if they do achieve the same 500 calorie deficit this way and lose 1 lb per week (typical weight fluctuations that we all go through aside), they are going to be losing weight from fat AND muscle, and if they are able to maintain this route they will usually end up more skinny rather than lean and strong. Less muscle means a slower metabolism and makes it harder to keep the fat off.
Person 2 on the right side goes about it a different way. They focus on nutrition and healthy, balanced eating as a lifestyle. Using that to get into a calorie deficit, they are then free to focus their limited workout time on weight training. They get some enjoyable cardio in for heart health and as a tool. This person also loses 1 lb per week but it is from mostly fat so they have a faster rate of fat loss, and they maintain or even build some muscle this way too. They end up lean and strong and it is much easier to keep the weight off this way.
Tag a buddy who could use this. Questions? Leave those below
Follow @marcusricefit for daily fitness tips. Interested in sculpting your body while living a healthy, balanced lifestyle? Email me to learn more and get on the waitlist for my 1-on-1 online/mobile coaching
Happy hump day people!! 🍑😏
Currently getting a lot of nutrition, calories and fat loss questions this week with the sun peeping out and everyone booking holidays....🌤🕺🏻
So for anybody who missed it here’s my nutrition guide going back up for free for 24 hours ⏰...click my link in bio ↖️
Use this however you want on your summer mission... I’ve had girls send it to their boyfriends and vice Verca😂 but what did happen was some amazing feedback and huge results with stones being lost since January 🙌🏻🤛🏻🔥
Remember the basics (like these) are all you need if applied right like the guys I just talked about did.
Bonus** TAG a friend AND LIKE the post for a chance to win a 12 week transformation online package from me 🔥😎
Bonus bonus: I will be emailing anyone who downloads this with further free tips and facts each week to help you continuously progress 🙌🏻 #winwinwinwin -
When it doesn’t feel like you’re progressing with your deadlifts, then 2 new PBs come at once ... 107.5kg and 110kg 💃🕺
Deadlifts are feeling better now but need to be more consistent getting them off the ground 🏋️♀️
As soon as someone says anything about “meal prep" you can almost guarantee that the accompanying picture will be of several tupperware containers half full with chicken and broccoli or the occasional maverick branches out and switches the chicken for fish! 👇🏻
Sure, that type of meal has it's place, for short periods of time! But lets face it, it's pretty f*ckin grim!
Most of the time, it doesn’t have to be that way! The bottom line here is, if your nutrition program isn’t enjoyable, its not sustainable. So restricting yourself to the same bland meal 3 times a day and telling yourself you’re enjoying it is a false economy in most cases. Obviosuly when you're dieting down to a show or a shoot, sometimes you've just gotta do what you've gotta do!
Heres a picture of my “meal prep”, in this case, breakfast. In the tupperware is the following:
This forms the backbone of my breakfast shake to which I add different fruit and veg on a daily basis in order to keep some variety in my morning nutrition. None of this is rocket science, any of you can easily implement this and cram a whole host of macro & micronutrients into one shake.
If you're struggling with your nutrition and want some help with fresh ideas, slide into my DM's 📩 and lets have a chat!
Great post here from @andy_rippedbody
You don't have to count calories to bulk or lose weight, you can incorporate different habits to achieve your goals. You just need to be consistent with those and track your progress to know you're heading in the right direction
With this method, you're scaling your calories up/down by purely focusing on starchy carbohydrates
If your goal is weight loss, keep your starchy carbohydrates around your training window for energy, and focus on vegetables for the rest of your meals
WTF is online coaching?!
Due to the wonderful world of Instagram (slight sarcasm), there are a constant stream of “online coaches” around. Unfortunately, most of these people just look pretty fit so people pay them because they think they will look like them after one of their 12 week programmes 😐
You then come across actual online coaches. Coaches that have 1,000s of hours coaching experience one to one, and simply don’t have the time to add more people to their face to face books 👬💪🏽
Enter me and @coach_simon 👩🏽💻👨🏽💻
How does it work?
- Programmes sent via our Strong App
- Nutritional advice is also sent (personalised of course)
- Weekly check ins via the app
- Strong VIP Facebook group for memes, tips and shit banter
- Hundreds of videos to help you perform in the gym
We have had a lot of success with online clients, however, we believe it takes someone with a lot of determination to succeed online 💁🏽♀️💁🏽♂️
Can you commit to your sessions?
Can you keep a detailed food diary?
Can you push yourself on your own?
Can you be consistent?
If you answered yes to the above, online coaching might be just the thing for you.
Get in touch if you’d like a consultation 🙋🏽♂️🙋🏽♀️
This is November 1st to March 21, Ok next tip in 🗣 MY OWN OPINION take advice from others who have something you are trying to attain we can debate all day but at the end of day I prefer to take notes from some one who has struggled with weightloss and overcame 🤷🏾♀️ sue me lol what y’all think?? Side note Im being real vulnerable with these pics 😩 but I know someone needs my testimony 🙌🏾💪🏾#commentbelow
Today’s Workout At Urban Fitness HQ 👇
Upper Body Push 👊
A. Bench 4rm 8RPE
B. Reduce 10% 3x4
C. -10% Close Grip Bench 3x5
D. Decline Push Up 3x10-12
E. Skull 💀 Crushers 3x12
F. Leg Raises 3x12
Keeping it simple and loving it at the moment‼️
The Home Of 💯%
a lil treat for me last night! It’s literally just egg whites, 1 egg, cinnamon, pb & choco chips. I’ve been on track now for 3 days and i’m feeling soooo good 😊
Down 4 pounds from monday so im psyched.
Only just over a week to go until this amazing offer expires...
You will receive:
*On demand access to 600+ workouts to stream to your phone/tablet/tv
*ONE month of the superfood shake that I drink everyday (tastes great and is packed with vitamins, minerals and goodness)
*Portion control containers
*Access to monthly challenge groups
*Me as your personal coach
Interested? Message me today so you don't miss out
Ketogenic Diet: 101 (There are literally books written about this so here is my attempt at simplifying this information to be brief and accurate without being overwhelming)
This is only part of the story.
The Ketogenic Diet is designed to convert the body from being a "sugar burner" to being a "fat burner." This is accomplished by restricting carbohydrates and increasing fat intake. When the body becomes "fat adapted" it is capable of efficiently breaking down fatty acids and generating ketones (keto-genic) to be used as an alternative fuel source. .
If carbohydrates are made available to the body, it will convert them to glucose to be used by the body as an energy source. Whatever is not used, is converted to fat and stored for later use. Often times, however, the body has no reason to tap into those fat stores because we give it a second dose of carbs to use at lunch and then a third for dinner time (and likely sprinkle some in for snacks in between). Any carbs that get broken down for energy but are not used fairly quickly (especially highly processed, High Glycemic Index Carbs) get added to the fat stores for later use. Over the course of time, these fat stores have the ability to slowly accumulate (especially in sedentary individuals).
Eliminating carbs requires the body to turn to fat, including its own fat stores, to use for energy. Instead of storing fat, we are burning fat. .
4 weeks in and I've lost 14 pounds and somewhere around 4 percent body fat. @emilywessel__ has lost 15 pounds while shaving off about 4 percent bodyfat as well. We feel great, have great energy, have been able to crush workouts, we don't get hungry until around lunch (this diet can help you feel fuller longer so we couple it with Intermittent Fasting), and we are more toned than we have ever been. .
Note: This does not mean eliminate carbs entirely. If you do, you will quickly notice some bowel issues and be lacking in many vital nutrients. I keep my carbohydrate count in the range of 20-30 and all of my carb sources are vegetables, berries, Macadamian nuts, avocados, etc.
Constantly clearing your throat, itching your nose, experiencing bloating or gas after eating?
Do you have dark circles under your eyes, or do you struggle with feeling sleepy, slow or lethargic after eating?
These are all very common signs of food allergies.
Many of the most common food allergies are some of the most commonly consumed foods among frequent gym goers. Thid includes: eggs, whey, peanut butter, dairy and gluten.
That morning shot of cream in your coffee is enough to trigger an antibody response if you are sensitive to dairy or gluten.
Regrann from @icans_education - What is the difference between a food intolerance & food allergy?
##foodintolerance occurs when your body doesn’t have the ability to #digest a #food because it lacks the necessary #enzymes for digestion. It generally does not entail an #autoimmune response. An example is #lactose intolerance due to insufficient levels of the enzyme lactase.
##foodallergy triggers an autoimmune response that leads the #body to produce antibodies in response to exposure to that food, triggering #inflammation .
##An intolerance can often be treated by removing the offending food, healing the #gut , and reintroducing the food. In the case of a food allergy, the food in question needs to be carefully avoided because consumption can lead to a severe and dangerous reaction.
No gym? No dramas. Here’s a routine I often use when travelling. All I need is my resistance band and about 1.5msq. I also program these types of workouts for my people who find it difficult to get to a gym or prefer to train at home. Aussies - for a limited time, sign up for coaching and receive a @bulknutrients workout pack including resistance band to help you smash your health and fitness goals!
#repost from @syattfitness -
Bloating is a commom thing and most people go through it without even realizing it.
Small steps can be taken like those above to mitigate some of the uncomfortable effects that comes with bloating but generally there will be more underlying issues.