So I’ve had so many questions and comments recently as to “why do you weight train” and things along those lines. I was just going to make a post about it to answer these queries but I thought I’d make a video as it’s easier to get what I want to say across. Yes it’s poor quality and that, but I’m not trying to be a YouTube sensation 😂 (yet😝) I also talk about how exercise has helped mine and can help your mental health as well, as it’s something I feel so strongly about and it is a seriously under appreciated method of improving how you feel within yourselves. I’d appreciate if you watched and let me know your thoughts or questions, thanks guys 💕😜 (link in bio)
🔥great info from the #gluteguy 🔥
There seems to be some confusion out there right now regarding which exercises are best for fat loss. •
Picture this. Two identical twins both weigh 200 lbs and have 20% bodyfat. They have the same diet and want to get leaner. They stick to the same maintenance diet for the following year, but their training is different. •
Twin #1 intelligently mimics bodybuilders and lifts weights and builds a ton of strength and ends up packing on 10 lbs of muscle over the course of a year. But his weight didn’t change, which means he has also lost 10 lbs of fat. Now he is at 15% bodyfat and has more shape in the right areas and less fluff in the problem areas. •
Twin #2 scours the fitness mags for the latest trends and does metabolic circuits, burpees, mountain climbers, complexes, and HIIT. He sweats a ton and is exhausted - but he only gains 4 lbs of muscle over the year (and loses 4 lbs of fat). Now he’s at 18% bodyfat and doesn’t look as lean as his twin. •
If you want to be lean AND look good, you need muscle. Whether you’re eating at a caloric surplus, maintenance, or deficit, the exercises that best build muscle are the exercises that will best help you improve your physique. It’s mathematics. It’s irrefutable!
But what if the twins were in a deficit, or in a surplus? Same outcome. If striving to lose weight, rely mostly on diet for creating a deficit and full body strength training to keep muscle. If you stay the same weight and get stronger and fitter, you’ll recomp (lose body fat and gain muscle at the same time) and get leaner. •
There are no distinct bulking exercises and cutting exercises. Remember Ronnie Coleman doing heavy ass squats, deadlifts, db bench, parking lot lunges, and leg presses 6 weeks before the Mr. Olympia? He trained heavy, lowered his cals, and walked on the treadmill. “Everybody wanna be a bodybuilder, but nobody wanna lift no heavy ass weight!” #gluteguy @bretcontreras1
11 Benefits of Strength Training to Health
No.1 - Reverses Muscle Loss
A series of events that are associated with many illnesses including diabetes, metabolic syndrome and heart disease are muscle loss. This leads to metabolic rate reduction, followed by fat gain
Muscle protein breakdown and synthesis are largely responsible for resting energy expenditure, which is 5 to 6 calories per pound per day of untrained muscle tissue. Trained muscle tissue may have a resting energy expenditure of more than 9 calories per pound per day
Many studies have shown that relatively brief sessions of regular strength training 2-3 times a week can increase muscle mass in adults of all ages through to the 10th decade
Here are the best 3 supplements to maximize your muscle gains.
Firstly whey protein: To ensure maximum muscle development, you need to consume roughly 1 gram of protein per pound of bodyweight. This can be a very tough amount of protein to consume, so by supplementing with whey protein it can make building muscle much easier.
Next creatine: It's very simple. It's the most researched supplement on the planet. Just 5 grams a day will allow the muscles in your body to push that bit extra. 3 sets of 8 now becomes 3 sets of 12 with the same weight. Another benefit is it causes water to be absorbed into the muscles rather than under the skin so you will look leaner and more muscular.
Lastly caffeine: Most of you drink coffee and you know the benefits. Caffeine will stop you feeling tired and allow you to push yourself harder in the gym for maximum results. Whether it's from coffee or pre workout, I recommend 200mg of caffeine 30 minutes before any workout. Every 4-6 weeks, take 1 week of no caffeine to prevent your body developing any tolerance to it.
Pentingnya latian beban.. ❤️ untuk kualitas hidup yang lebih baik :)
Repost from @marcinevin I clearly remember the first time I decided to get in shape. I was 12 years old and already insecure about the size of my thighs. So I ordered some workout tapes and began doing a routine a few days per week in our living room. But while I was diligent in my efforts, I had little to show for it in terms of results. I’d spend the next few years taking step classes, lifting light weights, and performing long bouts of steady stare cardio, still with no real improvement. It wasn’t until I was introduced to heavy strength training at the age of 18 that my physique finally started to take shape and actually look different. I’ve been hooked ever since.
But in addition to the physical changes, I realized that other areas of my life began to improve as well. I stood taller, had more confidence, and became more assertive. I felt a sense of independence and took pride in the fact that I was capable of doing many things on my own.
Sure activities like running and yoga are great for your health, and if that’s what gets you to move and feel good then by all means do it. But nothing, and I repeat, nothing, will do more for your health, physique, and mental well being than heavy strength training. There is something so empowering about achieving a feat of strength you never thought was possible, and the confidence that results will carry over into every aspect of your life.
When I say heavy lifting, please realize this is relative and completely unique to the individual. What may be a heavy to you could be incredibly light to someone else, so don’t get caught in the comparison trap. What matters most is that the weight you are lifting is challenging for you.
Don’t be afraid to push yourself to do more than you think is possible. Chances are you will surprise yourself, and the benefits will be greater than you could have ever imagined. .
cannot wait to see what progress this new program brings - so many glute activations and isolations and some major major compounds to build overall strength. This is the most structured and consistent I’ve ever been in the gym (PSA only been gymming for a year so I’m not super seasoned) and I’m FEELING the results 💪🏻💪🏻 off to help a friend develop a little program to get back on track with her exercise, she’s also one of my closest babes and I haven’t seen her in a while so keen for a cuddle and catch up as well 💕💕