#bodybuilderworkout

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Fitness Made Simple🎯
Stop Trying To Reinvent The Wheel❌
Basic Skills ✔
Basics Kill✔
BE MORE ❤

@Regranned from @jmaxfitness -  LOSE FAT FAST by @jmaxfitness
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The formula for losing fat as fast as possible is pretty simple.  Do this right, and you'll lose about 1% of your total body weight per week (which is sustainable).
-
It's simple: eat in a large caloric deficit, get high protein, lift heavy 3-5 days per week in the gym, and do HIIT on a few off days.  That's it.  It's not complicated and it works like crazy.
-
You don't need all this other crap that's popular right now.  You don't need to detox or cleanse, you don't need to drink apple cider vinegar, you don't need to do long boring cardio, and you definitely don't want to be bragging about it on social media to your friends.  They don't give a sh*t. This is something Cersei Lannister would do.
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If someone you know is trying to lose fat, then send them here ASAP.
-
#highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss

Fitness Made Simple Stop Trying To Reinvent The Wheel Basic Skills Basics Kill BE MORE @Regranned from @jmaxfitness - LOSE FAT FAST by @jmaxfitness - The formula for losing fat as fast as possible is pretty simple. Do this right, and you'll lose about 1% of your total body weight per week (which is sustainable). - It's simple: eat in a large caloric deficit, get high protein, lift heavy 3-5 days per week in the gym, and do HIIT on a few off days. That's it. It's not complicated and it works like crazy. - You don't need all this other crap that's popular right now. You don't need to detox or cleanse, you don't need to drink apple cider vinegar, you don't need to do long boring cardio, and you definitely don't want to be bragging about it on social media to your friends. They don't give a sh*t. This is something Cersei Lannister would do. - If someone you know is trying to lose fat, then send them here ASAP. - #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss - 3 hours ago

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LOSE FAT FAST by @jmaxfitness
-
The formula for losing fat as fast as possible is pretty simple.  Do this right, and you'll lose about 1% of your total body weight per week (which is sustainable).
-
It's simple: eat in a large caloric deficit, get high protein, lift heavy 3-5 days per week in the gym, and do HIIT on a few off days.  That's it.  It's not complicated and it works like crazy.
-
You don't need all this other crap that's popular right now.  You don't need to detox or cleanse, you don't need to drink apple cider vinegar, you don't need to do long boring cardio, and you definitely don't want to be bragging about it on social media to your friends.  They don't give a sh*t. This is something Cersei Lannister would do.
-
If someone you know is trying to lose fat, then send them here ASAP.
-
#highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss

LOSE FAT FAST by @jmaxfitness - The formula for losing fat as fast as possible is pretty simple. Do this right, and you'll lose about 1% of your total body weight per week (which is sustainable). - It's simple: eat in a large caloric deficit, get high protein, lift heavy 3-5 days per week in the gym, and do HIIT on a few off days. That's it. It's not complicated and it works like crazy. - You don't need all this other crap that's popular right now. You don't need to detox or cleanse, you don't need to drink apple cider vinegar, you don't need to do long boring cardio, and you definitely don't want to be bragging about it on social media to your friends. They don't give a sh*t. This is something Cersei Lannister would do. - If someone you know is trying to lose fat, then send them here ASAP. - #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss - 6 hours ago

4,503 Likes
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💥 CAN YOU BURN BELLY FAT BY DOING CRUNCHES? 💥
@ivicafridrih
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I had to make this post because I’ve seen it too many times, a great majority of the people still believe that fat spot reduction is possible by doing exercises targeting that body part and that somehow the fat will magically turn into a muscle. Unfortunately, that’s not possible. 👉
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Let’s say that Matt does hundreds of crunches a day, he may develop strong abs, but they'll still be hidden by fat. Therefore, exercises can help you to build muscle, and burn more calories due to activity but it won’t make you lose fat unless you’re not monitoring your diet. 🏋
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To clear that once for all, fat cannot turn into a muscle. The only way to actually get rid of that fat is to stay in a caloric deficit for an extended period of time (consuming fewer calories than burning throughout the day). 👍
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If you need help with setting up your diet or have any questions regarding this, feel free to hit me up a DM and I’ll help you with that! 😁

Repost from @ivicafridrih

CAN YOU BURN BELLY FAT BY DOING CRUNCHES? @ivicafridrih - I had to make this post because I’ve seen it too many times, a great majority of the people still believe that fat spot reduction is possible by doing exercises targeting that body part and that somehow the fat will magically turn into a muscle. Unfortunately, that’s not possible. - Let’s say that Matt does hundreds of crunches a day, he may develop strong abs, but they'll still be hidden by fat. Therefore, exercises can help you to build muscle, and burn more calories due to activity but it won’t make you lose fat unless you’re not monitoring your diet. 🏋 - To clear that once for all, fat cannot turn into a muscle. The only way to actually get rid of that fat is to stay in a caloric deficit for an extended period of time (consuming fewer calories than burning throughout the day). - If you need help with setting up your diet or have any questions regarding this, feel free to hit me up a DM and I’ll help you with that! Repost from @ivicafridrih - 11 hours ago

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Hit that follow 🔴button @albygonzalezfitness  for daily FITNESS tips!!!
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💥Full BICEPS  WORKOUT💥
📸 by @musclemorph_ -
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#lean #highintensityintervaltraining #hiit #caloricdeficit#fatloss #weightloss #liftweights #lift #strengthtraining#jmaxfitness #applecidervinegar #bulletproofcoffee #cardio#marathon #iifym #flexibledieting #deadlift #fatlossdiet#squat #benchpress #bodybuilderworkout #fatlossworkout#curlsforthegirls #trisfortheguys #weightlossworkout#workoutroutines #jmaxfitness #muscleman #howtolosefat#liss

Hit that follow button @albygonzalezfitness for daily FITNESS tips!!! - - Full BICEPS WORKOUT 📸 by @musclemorph_ - - - #lean  #highintensityintervaltraining  #hiit  #caloricdeficit #fatloss  #weightloss  #liftweights  #lift  #strengthtraining #jmaxfitness  #applecidervinegar  #bulletproofcoffee  #cardio #marathon  #iifym  #flexibledieting  #deadlift  #fatlossdiet #squat  #benchpress  #bodybuilderworkout  #fatlossworkout #curlsforthegirls  #trisfortheguys  #weightlossworkout #workoutroutines  #jmaxfitness  #muscleman  #howtolosefat #liss - 15 hours ago

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Hit that follow 🔴button @albygonzalezfitness  for daily FITNESS tips!!!
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💥LEAN VS SHREDDED by @jmaxfitness 
_ 
We often see these incredible physique pics on Instagram. The guys are shredded, with ripped 8-packs and arms with veins that pop.
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What you don't see is all the hard work that goes into maintaining that physique. It's not natural to have a super low body fat percentage. Your body is f*cked. You're ALWAYS hungry. You crave screwed up things like eating a full stick of butter, and you're cranky and sometimes unpleasant to be around.
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You can't expect to live a normal life and be shredded year round. Being shredded is an occasional thing that you will do for a photoshoot or stepping on stage.
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Alternatively, you can live your life being lean year round. Sure, you'll experience feeling hunger occasionally and have cravings for normal things like pizza, but at least you can be happy. The best part is, you still look awesome.
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Would you rather be lean, or would you rather be shredded? Let me know below.
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Note: this post was inspired by an article written by @akashvaghela7832 
_ 
#lean #highintensityintervaltraining #hiit #caloricdeficit#fatloss #weightloss #liftweights #lift #strengthtraining#jmaxfitness #applecidervinegar #bulletproofcoffee #cardio#marathon #iifym #flexibledieting #deadlift #fatlossdiet#squat #benchpress #bodybuilderworkout #fatlossworkout#curlsforthegirls #trisfortheguys #weightlossworkout#workoutroutines #jmaxfitness #muscleman #howtolosefat#liss

Hit that follow button @albygonzalezfitness for daily FITNESS tips!!! - - LEAN VS SHREDDED by @jmaxfitness   _  We often see these incredible physique pics on Instagram. The guys are shredded, with ripped 8-packs and arms with veins that pop. - What you don't see is all the hard work that goes into maintaining that physique. It's not natural to have a super low body fat percentage. Your body is f*cked. You're ALWAYS hungry. You crave screwed up things like eating a full stick of butter, and you're cranky and sometimes unpleasant to be around. - You can't expect to live a normal life and be shredded year round. Being shredded is an occasional thing that you will do for a photoshoot or stepping on stage. - Alternatively, you can live your life being lean year round. Sure, you'll experience feeling hunger occasionally and have cravings for normal things like pizza, but at least you can be happy. The best part is, you still look awesome. - Would you rather be lean, or would you rather be shredded? Let me know below. - Note: this post was inspired by an article written by @akashvaghela7832   _  #lean  #highintensityintervaltraining  #hiit  #caloricdeficit #fatloss  #weightloss  #liftweights  #lift  #strengthtraining #jmaxfitness  #applecidervinegar  #bulletproofcoffee  #cardio #marathon  #iifym  #flexibledieting  #deadlift  #fatlossdiet #squat  #benchpress  #bodybuilderworkout  #fatlossworkout #curlsforthegirls  #trisfortheguys  #weightlossworkout #workoutroutines  #jmaxfitness  #muscleman  #howtolosefat #liss - 1 day ago

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Free Metabolic Amplification Check List to boost your metabolism and burn fat effortlessly - Link in bio 👉👉⠀
➖⠀
*BEST SUPPLEMENTS FOR FAT LOSS* by @jmaxfitness ⠀
➖⠀
If you want to lose fat, there are a couple supplements that can help you. Let me explain...⠀
➖⠀
First of all, if we’re talking pure supplements here, then caffeine has been proven again and again to speed up fat loss. Personally, I drink black coffee, but you can have it by taking caffeine pills if you don't. ⠀
➖⠀
Secondly, if you want to lose fat, you need to be in a caloric deficit. On top of this, you want to be on a high protein diet. If you cannot get enough protein with food, then whey isolate will be the supplement to help you get there. Aim for a minimum of 1 g/lb, so if you’re 200 lbs, that’s 200 g of protein daily.⠀
➖⠀
Lastly, you want to know a great “supplement” for fat loss? Hard work. That means weight training and then sprinting if you want to accelerate your results. Nothing helps you lose fat better than weight training. ⠀
➖⠀
Take out weight training, and you will lose WEIGHT including a lot of muscle. In order to lose as much fat as possible, you need to hang onto your muscle, and that’s where you need the weights. The sprints will help elevate your metabolism so you can burn fat long after your workout.⠀
➖⠀
Got a friend who would be interested in this? Then tag them below! 👇⠀
*⠀
*⠀
*⠀
*⠀
*⠀
#highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines

Free Metabolic Amplification Check List to boost your metabolism and burn fat effortlessly - Link in bio ⠀ *BEST SUPPLEMENTS FOR FAT LOSS* by @jmaxfitness⠀ If you want to lose fat, there are a couple supplements that can help you. Let me explain...⠀ ⠀ First of all, if we’re talking pure supplements here, then caffeine has been proven again and again to speed up fat loss. Personally, I drink black coffee, but you can have it by taking caffeine pills if you don't. ⠀ ⠀ Secondly, if you want to lose fat, you need to be in a caloric deficit. On top of this, you want to be on a high protein diet. If you cannot get enough protein with food, then whey isolate will be the supplement to help you get there. Aim for a minimum of 1 g/lb, so if you’re 200 lbs, that’s 200 g of protein daily.⠀ ⠀ Lastly, you want to know a great “supplement” for fat loss? Hard work. That means weight training and then sprinting if you want to accelerate your results. Nothing helps you lose fat better than weight training. ⠀ ⠀ Take out weight training, and you will lose WEIGHT including a lot of muscle. In order to lose as much fat as possible, you need to hang onto your muscle, and that’s where you need the weights. The sprints will help elevate your metabolism so you can burn fat long after your workout.⠀ ⠀ Got a friend who would be interested in this? Then tag them below! ⠀ *⠀ *⠀ *⠀ *⠀ *⠀ #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines - 1 day ago

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Leg Day with my friend @__badgalb ......... SN: I heard Girls train their legs at the gym to jump to conclusions with ease 🤷🏽‍♂️ Now it all makes sense 😂 #IssaJoke #KindaButNotReallyLol

Leg Day with my friend @__badgalb ......... SN: I heard Girls train their legs at the gym to jump to conclusions with ease 🤷🏽‍♂️ Now it all makes sense #IssaJoke #KindaButNotReallyLol - 1 day ago

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Fat Loss Hierarchy 🔓 - Cardio is one of the worst ways for you to lose fat.
-
If you want to lose fat, start at the base of the pyramid. Your diet is most important. For Calories, bodyweight (lbs) x 10-12 is a great way to lose fat. For protein, get a minimum of 0.82g/lb, so if you're 200lbs, that's 164g of protein per day MINIMUM.
-
The next most important thing you can do to lose fat is to lift weights. Stay strong, and get stronger. This will help you maintain or build muscle mass. More muscle means your metabolism is higher, so you burn more calories throughout the day. -
You can easily just do diet and weight training and lose fat, but if you have more free time, you can do some HIIT. Interval training, barbell complexes, and sled pushes all work well here.
-
Lastly, I'd say, avoid long and slow boring cardio, but if you must do it, then make sure you're doing everything else FIRST. Long, slow cardio is your last resort. It's like jumping to hyperspace in an asteroid belt.
-
If someone you know is trying to lose fat, then send them here.
-

Repost @jmaxfitness 
#highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #lifting #leangains #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #buildmuscle #weightlossworkout #workoutroutines #caloriecounting #muscleman #howtolosefat #iifymgirls

Fat Loss Hierarchy - Cardio is one of the worst ways for you to lose fat. - If you want to lose fat, start at the base of the pyramid. Your diet is most important. For Calories, bodyweight (lbs) x 10-12 is a great way to lose fat. For protein, get a minimum of 0.82g/lb, so if you're 200lbs, that's 164g of protein per day MINIMUM. - The next most important thing you can do to lose fat is to lift weights. Stay strong, and get stronger. This will help you maintain or build muscle mass. More muscle means your metabolism is higher, so you burn more calories throughout the day. - You can easily just do diet and weight training and lose fat, but if you have more free time, you can do some HIIT. Interval training, barbell complexes, and sled pushes all work well here. - Lastly, I'd say, avoid long and slow boring cardio, but if you must do it, then make sure you're doing everything else FIRST. Long, slow cardio is your last resort. It's like jumping to hyperspace in an asteroid belt. - If someone you know is trying to lose fat, then send them here. - Repost @jmaxfitness #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #lifting #leangains #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #buildmuscle #weightlossworkout #workoutroutines #caloriecounting #muscleman #howtolosefat #iifymgirls - 2 days ago

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Repost from @jmaxfitness @TopRankRepost #TopRankRepost Cardio is one of the worst ways for you to lose fat.
-
If you want to lose fat, start at the base of the pyramid. Your diet is most important. For Calories, bodyweight (lbs) x 10-12 is a great way to lose fat. For protein, get a minimum of 0.82g/lb, so if you're 200lbs, that's 164g of protein per day MINIMUM.
-
The next most important thing you can do to lose fat is to lift weights. Stay strong, and get stronger. This will help you maintain or build muscle mass. More muscle means your metabolism is higher, so you burn more calories throughout the day. -
You can easily just do diet and weight training and lose fat, but if you have more free time, you can do some HIIT. Interval training, barbell complexes, and sled pushes all work well here.
-
Lastly, I'd say, avoid long and slow boring cardio, but if you must do it, then make sure you're doing everything else FIRST. Long, slow cardio is your last resort. It's like jumping to hyperspace in an asteroid belt.
-
If someone you know is trying to lose fat, then send them here.
-
#highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss

Repost from @jmaxfitness @TopRankRepost #TopRankRepost Cardio is one of the worst ways for you to lose fat. - If you want to lose fat, start at the base of the pyramid. Your diet is most important. For Calories, bodyweight (lbs) x 10-12 is a great way to lose fat. For protein, get a minimum of 0.82g/lb, so if you're 200lbs, that's 164g of protein per day MINIMUM. - The next most important thing you can do to lose fat is to lift weights. Stay strong, and get stronger. This will help you maintain or build muscle mass. More muscle means your metabolism is higher, so you burn more calories throughout the day. - You can easily just do diet and weight training and lose fat, but if you have more free time, you can do some HIIT. Interval training, barbell complexes, and sled pushes all work well here. - Lastly, I'd say, avoid long and slow boring cardio, but if you must do it, then make sure you're doing everything else FIRST. Long, slow cardio is your last resort. It's like jumping to hyperspace in an asteroid belt. - If someone you know is trying to lose fat, then send them here. - #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss - 2 days ago

39 Likes
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0
@Regranned from @jmaxfitness -  BEST SUPPLEMENTS FOR FAT LOSS
-
If you want to lose fat, there are a couple supplements that can help you. Let me explain:
-
First of all, if we’re talking pure supplements here, then caffeine has been proven again and again to speed up fat loss. Personally, I take caffeine pills (because I don’t drink coffee), but you can easily get it by drinking more coffee.
-
Secondly, if you want to lose fat, you need to be in a Caloric deficit. On top of this, you want to be on a high protein diet. If you cannot get enough protein with food, then whey isolate will be the supplement to help you get there. Aim for an absolute minimum of 0.82g/lb, so if you’re 200lbs, that’s 164g of protein daily.
-
Lastly, you want to know a great “supplement” for fat loss? Hard work. That means sprints and weight training. Nothing helps you lose fat better than weight training. Take out weight training, and you will lose WEIGHT. In order to lose as much fat as possible, you need to hang onto your muscle, and that’s where weight training comes in. The sprints will help elevate your metabolism.
-
Got a friend who would be interested in this? Then send them here!
-
#highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness

@Regranned from @jmaxfitness - BEST SUPPLEMENTS FOR FAT LOSS - If you want to lose fat, there are a couple supplements that can help you. Let me explain: - First of all, if we’re talking pure supplements here, then caffeine has been proven again and again to speed up fat loss. Personally, I take caffeine pills (because I don’t drink coffee), but you can easily get it by drinking more coffee. - Secondly, if you want to lose fat, you need to be in a Caloric deficit. On top of this, you want to be on a high protein diet. If you cannot get enough protein with food, then whey isolate will be the supplement to help you get there. Aim for an absolute minimum of 0.82g/lb, so if you’re 200lbs, that’s 164g of protein daily. - Lastly, you want to know a great “supplement” for fat loss? Hard work. That means sprints and weight training. Nothing helps you lose fat better than weight training. Take out weight training, and you will lose WEIGHT. In order to lose as much fat as possible, you need to hang onto your muscle, and that’s where weight training comes in. The sprints will help elevate your metabolism. - Got a friend who would be interested in this? Then send them here! - #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness - 3 days ago

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@Regranned from @jmaxfitness -  Cardio is one of the worst ways for you to lose fat.
-
If you want to lose fat, start at the base of the pyramid. Your diet is most important. For Calories, bodyweight (lbs) x 10-12 is a great way to lose fat. For protein, get a minimum of 0.82g/lb, so if you're 200lbs, that's 164g of protein per day MINIMUM.
-
The next most important thing you can do to lose fat is to lift weights. Stay strong, and get stronger. This will help you maintain or build muscle mass. More muscle means your metabolism is higher, so you burn more calories throughout the day. -
You can easily just do diet and weight training and lose fat, but if you have more free time, you can do some HIIT. Interval training, barbell complexes, and sled pushes all work well here.
-
Lastly, I'd say, avoid long and slow boring cardio, but if you must do it, then make sure you're doing everything else FIRST. Long, slow cardio is your last resort. It's like jumping to hyperspace in an asteroid belt.
-
If someone you know is trying to lose fat, then send them here.
-
#highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss

@Regranned from @jmaxfitness - Cardio is one of the worst ways for you to lose fat. - If you want to lose fat, start at the base of the pyramid. Your diet is most important. For Calories, bodyweight (lbs) x 10-12 is a great way to lose fat. For protein, get a minimum of 0.82g/lb, so if you're 200lbs, that's 164g of protein per day MINIMUM. - The next most important thing you can do to lose fat is to lift weights. Stay strong, and get stronger. This will help you maintain or build muscle mass. More muscle means your metabolism is higher, so you burn more calories throughout the day. - You can easily just do diet and weight training and lose fat, but if you have more free time, you can do some HIIT. Interval training, barbell complexes, and sled pushes all work well here. - Lastly, I'd say, avoid long and slow boring cardio, but if you must do it, then make sure you're doing everything else FIRST. Long, slow cardio is your last resort. It's like jumping to hyperspace in an asteroid belt. - If someone you know is trying to lose fat, then send them here. - #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss - 3 days ago

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0
Cardio is one of the worst ways for you to lose fat.
-
If you want to lose fat, start at the base of the pyramid. Your diet is most important. For Calories, bodyweight (lbs) x 10-12 is a great way to lose fat. For protein, get a minimum of 0.82g/lb, so if you're 200lbs, that's 164g of protein per day MINIMUM.
-
The next most important thing you can do to lose fat is to lift weights. Stay strong, and get stronger. This will help you maintain or build muscle mass. More muscle means your metabolism is higher, so you burn more calories throughout the day. -
You can easily just do diet and weight training and lose fat, but if you have more free time, you can do some HIIT. Interval training, barbell complexes, and sled pushes all work well here.
-
Lastly, I'd say, avoid long and slow boring cardio, but if you must do it, then make sure you're doing everything else FIRST. Long, slow cardio is your last resort. It's like jumping to hyperspace in an asteroid belt.
-
If someone you know is trying to lose fat, then send them here.
-
#highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss

Cardio is one of the worst ways for you to lose fat. - If you want to lose fat, start at the base of the pyramid. Your diet is most important. For Calories, bodyweight (lbs) x 10-12 is a great way to lose fat. For protein, get a minimum of 0.82g/lb, so if you're 200lbs, that's 164g of protein per day MINIMUM. - The next most important thing you can do to lose fat is to lift weights. Stay strong, and get stronger. This will help you maintain or build muscle mass. More muscle means your metabolism is higher, so you burn more calories throughout the day. - You can easily just do diet and weight training and lose fat, but if you have more free time, you can do some HIIT. Interval training, barbell complexes, and sled pushes all work well here. - Lastly, I'd say, avoid long and slow boring cardio, but if you must do it, then make sure you're doing everything else FIRST. Long, slow cardio is your last resort. It's like jumping to hyperspace in an asteroid belt. - If someone you know is trying to lose fat, then send them here. - #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss - 3 days ago

3,707 Likes
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0
HOW TO LOSE FAT by @jmaxfitness
-
Fat loss is a battle.  Go in with the right tools, and you’ll get lean.
-
Go in with the wrong tools (ahem long distance running, apple cider vinegar, and bulletproof coffee), and you’ll be shooting yourself in the foot.
-
It’s the equivalent of bringing a knife to a lightsaber battle.
-
Here’s how to lose fat in 3 easy steps:
-
Lift weights.  My god if there is one thing you should be doing to lose fat, it is this.  Nothing gives you a bigger bang for your buck.
-
Sustainable caloric deficit.  You can’t lose weight unless you’re in a caloric deficit.  This means EATING LESS FOOD THAN YOU BURN.  Aim for bodyweight (lbs) x 10-12.  So if you’re 200lbs, eat 2000 Calories per day.
-
High Intensity Interval Training.  This cardio is the best bang for your buck.  My favourite interval is biking on a high resistance as fast and hard as you can for as long as you can.  You want to fail around 15-20 seconds, so adjust the resistance accordingly. Rest 2 minutes and repeat for a total of 2-5 rounds. (This is harder than it sounds, trust me).
-
If you or someone you know would be interested in this, then send them here!
-
#highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #loseweigh  #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #sprinting  #workoutroutines #anabolic #sprints #distancerunner #fatlossjourney

HOW TO LOSE FAT by @jmaxfitness - Fat loss is a battle.  Go in with the right tools, and you’ll get lean. - Go in with the wrong tools (ahem long distance running, apple cider vinegar, and bulletproof coffee), and you’ll be shooting yourself in the foot. - It’s the equivalent of bringing a knife to a lightsaber battle. - Here’s how to lose fat in 3 easy steps: - Lift weights.  My god if there is one thing you should be doing to lose fat, it is this.  Nothing gives you a bigger bang for your buck. - Sustainable caloric deficit.  You can’t lose weight unless you’re in a caloric deficit.  This means EATING LESS FOOD THAN YOU BURN.  Aim for bodyweight (lbs) x 10-12.  So if you’re 200lbs, eat 2000 Calories per day. - High Intensity Interval Training.  This cardio is the best bang for your buck.  My favourite interval is biking on a high resistance as fast and hard as you can for as long as you can.  You want to fail around 15-20 seconds, so adjust the resistance accordingly. Rest 2 minutes and repeat for a total of 2-5 rounds. (This is harder than it sounds, trust me). - If you or someone you know would be interested in this, then send them here! - #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #loseweigh #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #sprinting #workoutroutines #anabolic #sprints #distancerunner #fatlossjourney - 3 days ago

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@Regrann from @musclemonsters - BEST SUPPLEMENTS FOR FAT LOSS By @jmaxfitness -
If you want to lose fat, there are a couple supplements that can help you. Let me explain:
-
First of all, if we’re talking pure supplements here, then caffeine has been proven again and again to speed up fat loss.
-
Secondly, if you want to lose fat, you need to be in a Caloric deficit. On top of this, you want to be on a high protein diet. If you cannot get enough protein with food, then whey isolate will be the supplement to help you get there. Aim for an absolute minimum of 0.82g/lb, so if you’re 200lbs, that’s 164g of protein daily.
-
Lastly, you want to know a great “supplement” for fat loss? Hard work. That means sprints and weight training. Nothing helps you lose fat better than weight training. Take out weight training, and you will lose WEIGHT. In order to lose as much fat as possible, you need to hang onto your muscle, and that’s where weight training comes in. The sprints will help elevate your metabolism.
-
Got a friend who would be interested in this? Then send them here!
-
#highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #abs

@Regrann from @musclemonsters - BEST SUPPLEMENTS FOR FAT LOSS By @jmaxfitness - If you want to lose fat, there are a couple supplements that can help you. Let me explain: - First of all, if we’re talking pure supplements here, then caffeine has been proven again and again to speed up fat loss. - Secondly, if you want to lose fat, you need to be in a Caloric deficit. On top of this, you want to be on a high protein diet. If you cannot get enough protein with food, then whey isolate will be the supplement to help you get there. Aim for an absolute minimum of 0.82g/lb, so if you’re 200lbs, that’s 164g of protein daily. - Lastly, you want to know a great “supplement” for fat loss? Hard work. That means sprints and weight training. Nothing helps you lose fat better than weight training. Take out weight training, and you will lose WEIGHT. In order to lose as much fat as possible, you need to hang onto your muscle, and that’s where weight training comes in. The sprints will help elevate your metabolism. - Got a friend who would be interested in this? Then send them here! - #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #abs - 4 days ago

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@Regranned from @bachperformance -  OVERRATED FITNESS STUFF By @Bachperformance.
.
Exercise itself can be therapeutic when you do it the right way. 👉I’ll preface this by saying corrective exercise isn’t a bad thing.It becomes a problem when you decide spending 45 minutes activating your serratus and foam rolling is your hardcore workout for the day. Plus, exercise itself can be corrective when you have a sound program, proper planning, and rock-solid form. So, before anyone tries to rip me a new poopshoot in the comments, lets talk about the real problem…
.
👉Imbalances don’t always mean there is a problem.In an attempt to fix every abnormality and imbalance, trainers have become obsessed with trying to fix every single thing on their clients.Imbalances aren’t always a cause for injury.
.
Sometimes attacking one imbalances opens up more problems than someone had originally.
.
👉Poor use of limited training time.Too many trainers spend half a workout focusing on mobilizing and activating rather than putting in work to build strength and activate muscles dynamically.This is worse as many trainers aren’t qualified to fix what they’re trying to fix.
.
👉The best plan has a few corrective elements, but is still primarily focused on getting strong, stable, and progressively overloading your body with a balanced plan of action.
So yes, spend some time on corrective exercise yes…but make sure you’re focusing on solid exercise techniques, controlling your tempo through a full range of motion, and progressively overloading your body to improve strength, stability, and performance while lookin’ better naked.
.
I’m sure this opens up a pandoras box of thoughts, so lets hear it below.
.
.
#personaltrainer #correctiveexercise #fms #fmsscreen #exercisetechnique #flexiblediet #weightgainer #benching #armday #armdayeveryday #weightgainjourney #massgain #bodybuilderworkout #proteinshake #proteinbar #highprotein #curlsforthegirls #trisfortheguys #weightgain #gainmuscle #liftingweights #tmc30

@Regranned from @bachperformance - OVERRATED FITNESS STUFF By @Bachperformance. . Exercise itself can be therapeutic when you do it the right way. I’ll preface this by saying corrective exercise isn’t a bad thing.It becomes a problem when you decide spending 45 minutes activating your serratus and foam rolling is your hardcore workout for the day. Plus, exercise itself can be corrective when you have a sound program, proper planning, and rock-solid form. So, before anyone tries to rip me a new poopshoot in the comments, lets talk about the real problem…
. Imbalances don’t always mean there is a problem.In an attempt to fix every abnormality and imbalance, trainers have become obsessed with trying to fix every single thing on their clients.Imbalances aren’t always a cause for injury. . Sometimes attacking one imbalances opens up more problems than someone had originally. .
Poor use of limited training time.Too many trainers spend half a workout focusing on mobilizing and activating rather than putting in work to build strength and activate muscles dynamically.This is worse as many trainers aren’t qualified to fix what they’re trying to fix. . The best plan has a few corrective elements, but is still primarily focused on getting strong, stable, and progressively overloading your body with a balanced plan of action. So yes, spend some time on corrective exercise yes…but make sure you’re focusing on solid exercise techniques, controlling your tempo through a full range of motion, and progressively overloading your body to improve strength, stability, and performance while lookin’ better naked. . I’m sure this opens up a pandoras box of thoughts, so lets hear it below. . . #personaltrainer #correctiveexercise #fms #fmsscreen #exercisetechnique #flexiblediet #weightgainer #benching #armday #armdayeveryday #weightgainjourney #massgain #bodybuilderworkout #proteinshake #proteinbar #highprotein #curlsforthegirls #trisfortheguys #weightgain #gainmuscle #liftingweights #tmc30 - 4 days ago

55 Likes
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0
#Repost @bachperformance (@get_repost)
・・・
6️⃣ TIPS FOR HARDGAINERS TO BUILD MUSCLE By @Bachperformance

Sick of tired of drowning in your (extra) medium t-shirts? It’s time to c some quality muscle, like my client Rob.

1️⃣Stop calling yourself a hardgainer. Yes, some lifters struggle to build muscle as easily. But 99% of the time it’s not genetics, it’s that you’re not sleeping enough, training correctly, AND eating enough. There is no magic pill... except ☕️
2️⃣Train with higher frequency – 4-6 workouts per week with major multi-joint exercises, like an upper-lower or push-pull split. 
3️⃣Shorter workouts with less volume per workout. To successfully train more often you have to drop the volume in individual workouts. 
4️⃣ Do more compound lifts. These cause the greatest muscle-building response for skinny guys. 
5️⃣ Track and improve consistently. Don't abandon sound principles because you want to gain mass. Track your workouts. 
6️⃣EAT MORE. Stop saying you eat a lot. If the scale isn’t budging, it’s not enough. Track your calories day in, day out. Aim for bodyweight (lbs) x18 at Minimum. 👉Questions or comments? Call out a #hardgainer in need below 😏
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#ectomorph #superskinny #bachperformance #iifymfam #flexiblediet #weightgainer #benching #armday #armdayeveryday #supershake #weightgainjourney #massgain #bodybuilderworkout #proteinshake #proteinbar #highprotein #curlsforthegirls #trisfortheguys #weightgain #gainmuscle #massgainer #meatheadproblems #meathead #skinnyguy #bulking #bulkup #creatine #liftordie

#Repost @bachperformance (@get_repost ) ・・・ 6️⃣ TIPS FOR HARDGAINERS TO BUILD MUSCLE By @Bachperformance 

Sick of tired of drowning in your (extra) medium t-shirts? It’s time to c some quality muscle, like my client Rob. 1️⃣Stop calling yourself a hardgainer. Yes, some lifters struggle to build muscle as easily. But 99% of the time it’s not genetics, it’s that you’re not sleeping enough, training correctly, AND eating enough. There is no magic pill... except ️ 2️⃣Train with higher frequency – 4-6 workouts per week with major multi-joint exercises, like an upper-lower or push-pull split. 3️⃣Shorter workouts with less volume per workout. To successfully train more often you have to drop the volume in individual workouts. 4️⃣ Do more compound lifts. These cause the greatest muscle-building response for skinny guys. 5️⃣ Track and improve consistently. Don't abandon sound principles because you want to gain mass. Track your workouts. 6️⃣EAT MORE. Stop saying you eat a lot. If the scale isn’t budging, it’s not enough. Track your calories day in, day out. Aim for bodyweight (lbs) x18 at Minimum. Questions or comments? Call out a #hardgainer in need below . . . #ectomorph #superskinny #bachperformance #iifymfam #flexiblediet #weightgainer #benching #armday #armdayeveryday #supershake #weightgainjourney #massgain #bodybuilderworkout #proteinshake #proteinbar #highprotein #curlsforthegirls #trisfortheguys #weightgain #gainmuscle #massgainer #meatheadproblems #meathead #skinnyguy #bulking #bulkup #creatine #liftordie - 4 days ago

22 Likes
4 Comments
0
BEST SUPPLEMENTS FOR FAT LOSS 💊
-
Great post by @jmaxfitness .. Here’s what he said 👇
-
If you want to lose fat, there are a couple supplements that can help you. Let me explain:
-
First of all, if we’re talking pure supplements here, then caffeine has been proven again and again to speed up fat loss.
-
Secondly, if you want to lose fat, you need to be in a Caloric deficit. On top of this, you want to be on a high protein diet. If you cannot get enough protein with food, then whey isolate will be the supplement to help you get there. Aim for an absolute minimum of 0.82g/lb, so if you’re 200lbs, that’s 164g of protein daily.
-
Lastly, you want to know a great “supplement” for fat loss? Hard work. That means sprints and weight training. Nothing helps you lose fat better than weight training. Take out weight training, and you will lose WEIGHT. In order to lose as much fat as possible, you need to hang onto your muscle, and that’s where weight training comes in. The sprints will help elevate your metabolism.
-
Got a friend who would be interested in this? Then send them here!
-
#highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines

BEST SUPPLEMENTS FOR FAT LOSS - Great post by @jmaxfitness .. Here’s what he said - If you want to lose fat, there are a couple supplements that can help you. Let me explain: - First of all, if we’re talking pure supplements here, then caffeine has been proven again and again to speed up fat loss. - Secondly, if you want to lose fat, you need to be in a Caloric deficit. On top of this, you want to be on a high protein diet. If you cannot get enough protein with food, then whey isolate will be the supplement to help you get there. Aim for an absolute minimum of 0.82g/lb, so if you’re 200lbs, that’s 164g of protein daily. - Lastly, you want to know a great “supplement” for fat loss? Hard work. That means sprints and weight training. Nothing helps you lose fat better than weight training. Take out weight training, and you will lose WEIGHT. In order to lose as much fat as possible, you need to hang onto your muscle, and that’s where weight training comes in. The sprints will help elevate your metabolism. - Got a friend who would be interested in this? Then send them here! - #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines - 4 days ago

3,415 Likes
86 Comments
0
LEAN VS SHREDDED by @jmaxfitness 
_ 
We often see these incredible physique pics on Instagram. The guys are shredded, with ripped 8-packs and arms with veins that pop.
-
What you don't see is all the hard work that goes into maintaining that physique. It's not natural to have a super low body fat percentage. Your body is f*cked. You're ALWAYS hungry. You crave screwed up things like eating a full stick of butter, and you're cranky and sometimes unpleasant to be around.
-
You can't expect to live a normal life and be shredded year round. Being shredded is an occasional thing that you will do for a photoshoot or stepping on stage.
-
Alternatively, you can live your life being lean year round. Sure, you'll experience feeling hunger occasionally and have cravings for normal things like pizza, but at least you can be happy. The best part is, you still look awesome.
-
Would you rather be lean, or would you rather be shredded? Let me know below.
-
Note: this post was inspired by an article written by @akashvaghela7832 
_ 
#lean #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss

LEAN VS SHREDDED by @jmaxfitness _ We often see these incredible physique pics on Instagram. The guys are shredded, with ripped 8-packs and arms with veins that pop. - What you don't see is all the hard work that goes into maintaining that physique. It's not natural to have a super low body fat percentage. Your body is f*cked. You're ALWAYS hungry. You crave screwed up things like eating a full stick of butter, and you're cranky and sometimes unpleasant to be around. - You can't expect to live a normal life and be shredded year round. Being shredded is an occasional thing that you will do for a photoshoot or stepping on stage. - Alternatively, you can live your life being lean year round. Sure, you'll experience feeling hunger occasionally and have cravings for normal things like pizza, but at least you can be happy. The best part is, you still look awesome. - Would you rather be lean, or would you rather be shredded? Let me know below. - Note: this post was inspired by an article written by @akashvaghela7832 _ #lean #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss - 4 days ago

3,309 Likes
39 Comments
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@aleshareine Has absolutely started 2018 in the best way possible by crushing her Dr. Kwaz program.  Are you ready to become the best version of yourself?.
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.
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For help, click the link in my bio now: @drkwaz @drkwaz @drkwaz⠀
⠀⠀
.⠀⠀
⠀⠀
#liftweights #lift #strengthtraining #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines

@aleshareine Has absolutely started 2018 in the best way possible by crushing her Dr. Kwaz program. Are you ready to become the best version of yourself?. . . . For help, click the link in my bio now: @drkwaz @drkwaz @drkwaz ⠀ ⠀⠀ .⠀⠀ ⠀⠀ #liftweights #lift #strengthtraining #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines - 4 days ago

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0
#Repost @jmaxfitness (@get_repost)
・・・
HOW TO LOSE FAT
-
Fat loss is a battle. Go in with the right tools, and you’ll get lean.
-
Go in with the wrong tools (ahem long distance running, apple cider vinegar, and bulletproof coffee), and you’ll be shooting yourself in the foot.
-
It’s the equivalent of bringing a knife to a lightsaber battle.
-
Here’s how to lose fat in 3 easy steps:
-
Lift weights. My god if there is one thing you should be doing to lose fat, it is this. Nothing gives you a bigger bang for your buck.
-
Sustainable caloric deficit. You can’t lose weight unless you’re in a caloric deficit. This means EATING LESS FOOD THAN YOU BURN. Aim for bodyweight (lbs) x 10-12. So if you’re 200lbs, eat 2000 Calories per day.
-
High Intensity Interval Training. This cardio is the best bang for your buck. My favourite interval is biking on a high resistance as fast and hard as you can for as long as you can. You want to fail around 15-20 seconds, so adjust the resistance accordingly. Rest 2 minutes and repeat for a total of 2-5 rounds. (This is harder than it sounds, trust me).
-
If you or someone you know would be interested in this, then send them here!
-
#highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness

#Repost @jmaxfitness (@get_repost ) ・・・ HOW TO LOSE FAT - Fat loss is a battle. Go in with the right tools, and you’ll get lean. - Go in with the wrong tools (ahem long distance running, apple cider vinegar, and bulletproof coffee), and you’ll be shooting yourself in the foot. - It’s the equivalent of bringing a knife to a lightsaber battle. - Here’s how to lose fat in 3 easy steps: - Lift weights. My god if there is one thing you should be doing to lose fat, it is this. Nothing gives you a bigger bang for your buck. - Sustainable caloric deficit. You can’t lose weight unless you’re in a caloric deficit. This means EATING LESS FOOD THAN YOU BURN. Aim for bodyweight (lbs) x 10-12. So if you’re 200lbs, eat 2000 Calories per day. - High Intensity Interval Training. This cardio is the best bang for your buck. My favourite interval is biking on a high resistance as fast and hard as you can for as long as you can. You want to fail around 15-20 seconds, so adjust the resistance accordingly. Rest 2 minutes and repeat for a total of 2-5 rounds. (This is harder than it sounds, trust me). - If you or someone you know would be interested in this, then send them here! - #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness - 4 days ago

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0
⚠️ WARNING⚠️.
-EATING THESE foods gives you a FUPA and Manboobs.
-
Avoid at all costs. 😉
#Repost @samuelforget with @get_repost
・・・
Ever see those lists of foods you "shouldn't eat" if you want to lose fat?
⠀
👎🏼 They're terrible. Misleading at best, lying at worst.
⠀
▶️ As long as your total calories are in check, you'll lose fat no matter what you eat.
⠀
That being said, there ARE fat loss-friendly foods. These are foods that fill you up and offer good nutrition for a reasonable amount of calories. Some examples are...
⠀
🍎 Fruits (bananas, apples, blueberries, etc.)
🥦 Vegetables (broccoli, onions, peppers, etc.)
🥚 Lean proteins (egg whites, chicken, Greek yogurt, etc.)
⠀
🍔 On the other end of the spectrum, there are foods that will put a big dent in your daily calories.
⠀
🙅🏻‍♂️ But they aren't inherently fattening. Only too many calories are.
⠀
Spend most of your daily calories on fat-loss friendly foods, and save a little for your favorite treats.
⠀
🍕 In other words, you can absolutely eat donuts, fries, and pizza and still lose fat—just make sure foods like that don't make up a large chunk of your calories.
⠀
Fair enough, right?
⠀
❓What are your favorite treats?

️ WARNING️. -EATING THESE foods gives you a FUPA and Manboobs. - Avoid at all costs. #Repost @samuelforget with @get_repost ・・・ Ever see those lists of foods you "shouldn't eat" if you want to lose fat? ⠀ 🏼 They're terrible. Misleading at best, lying at worst. ⠀ ️ As long as your total calories are in check, you'll lose fat no matter what you eat. ⠀ That being said, there ARE fat loss-friendly foods. These are foods that fill you up and offer good nutrition for a reasonable amount of calories. Some examples are... ⠀ Fruits (bananas, apples, blueberries, etc.) 🥦 Vegetables (broccoli, onions, peppers, etc.) 🥚 Lean proteins (egg whites, chicken, Greek yogurt, etc.) ⠀ On the other end of the spectrum, there are foods that will put a big dent in your daily calories. ⠀ 🏻‍♂️ But they aren't inherently fattening. Only too many calories are. ⠀ Spend most of your daily calories on fat-loss friendly foods, and save a little for your favorite treats. ⠀ In other words, you can absolutely eat donuts, fries, and pizza and still lose fat—just make sure foods like that don't make up a large chunk of your calories. ⠀ Fair enough, right? ⠀ What are your favorite treats? - 4 days ago

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13 Comments
0
BEST SUPPLEMENTS FOR FAT LOSE
If you want to lose fat, there are a couple supplements that can help you. Let me explain:
-
First of all, if we’re talking pure supplements here, then caffeine has been proven again and again to speed up fat loss.
-
Secondly, if you want to lose fat, you need to be in a Caloric deficit. On top of this, you want to be on a high protein diet. If you cannot get enough protein with food, then whey isolate will be the supplement to help you get there. Aim for an absolute minimum of 0.82g/lb, so if you’re 200lbs, that’s 164g of protein daily.
-
Lastly, you want to know a great “supplement” for fat loss? Hard work. That means sprints and weight training. Nothing helps you lose fat better than weight training. Take out weight training, and you will lose WEIGHT. In order to lose as much fat as possible, you need to hang onto your muscle, and that’s where weight training comes in. The sprints will help elevate your metabolism.
-
Got a friend who would be interested in this? Then send them here!
-
#highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #abs #sixpack

BEST SUPPLEMENTS FOR FAT LOSE If you want to lose fat, there are a couple supplements that can help you. Let me explain: - First of all, if we’re talking pure supplements here, then caffeine has been proven again and again to speed up fat loss. - Secondly, if you want to lose fat, you need to be in a Caloric deficit. On top of this, you want to be on a high protein diet. If you cannot get enough protein with food, then whey isolate will be the supplement to help you get there. Aim for an absolute minimum of 0.82g/lb, so if you’re 200lbs, that’s 164g of protein daily. - Lastly, you want to know a great “supplement” for fat loss? Hard work. That means sprints and weight training. Nothing helps you lose fat better than weight training. Take out weight training, and you will lose WEIGHT. In order to lose as much fat as possible, you need to hang onto your muscle, and that’s where weight training comes in. The sprints will help elevate your metabolism. - Got a friend who would be interested in this? Then send them here! - #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #abs #sixpack - 5 days ago

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Repost from @bachperformance on Instagram: “OVERRATED FITNESS STUFF By @Bachperformance. . Exercise itself can be therapeutic when you do it…” using @RepostRegramApp - OVERRATED FITNESS STUFF By @Bachperformance.
.
Exercise itself can be therapeutic when you do it the right way. 👉I’ll preface this by saying corrective exercise isn’t a bad thing.It becomes a problem when you decide spending 45 minutes activating your serratus and foam rolling is your hardcore workout for the day. Plus, exercise itself can be corrective when you have a sound program, proper planning, and rock-solid form. So, before anyone tries to rip me a new poopshoot in the comments, lets talk about the real problem…
.
👉Imbalances don’t always mean there is a problem.In an attempt to fix every abnormality and imbalance, trainers have become obsessed with trying to fix every single thing on their clients.Imbalances aren’t always a cause for injury.
.
Sometimes attacking one imbalances opens up more problems than someone had originally.
.
👉Poor use of limited training time.Too many trainers spend half a workout focusing on mobilizing and activating rather than putting in work to build strength and activate muscles dynamically.This is worse as many trainers aren’t qualified to fix what they’re trying to fix.
.
👉The best plan has a few corrective elements, but is still primarily focused on getting strong, stable, and progressively overloading your body with a balanced plan of action.
So yes, spend some time on corrective exercise yes…but make sure you’re focusing on solid exercise techniques, controlling your tempo through a full range of motion, and progressively overloading your body to improve strength, stability, and performance while lookin’ better naked.
.
I’m sure this opens up a pandoras box of thoughts, so lets hear it below.
.
.
#personaltrainer #correctiveexercise #fms #fmsscreen #exercisetechnique #exerciseform #foamrolling #ectomorph #superskinny #bachperformance #iifymfam #flexiblediet #weightgainer #benching #armday #armdayeveryday #supershake #weightgainjourney #massgain #bodybuilderworkout #proteinshake #proteinbar #highprotein #curlsforthegirls #trisfortheguys #weightgain

Repost from @bachperformance on Instagram: “OVERRATED FITNESS STUFF By @Bachperformance. . Exercise itself can be therapeutic when you do it…” using @RepostRegramApp - OVERRATED FITNESS STUFF By @Bachperformance. . Exercise itself can be therapeutic when you do it the right way. I’ll preface this by saying corrective exercise isn’t a bad thing.It becomes a problem when you decide spending 45 minutes activating your serratus and foam rolling is your hardcore workout for the day. Plus, exercise itself can be corrective when you have a sound program, proper planning, and rock-solid form. So, before anyone tries to rip me a new poopshoot in the comments, lets talk about the real problem…
. Imbalances don’t always mean there is a problem.In an attempt to fix every abnormality and imbalance, trainers have become obsessed with trying to fix every single thing on their clients.Imbalances aren’t always a cause for injury. . Sometimes attacking one imbalances opens up more problems than someone had originally. .
Poor use of limited training time.Too many trainers spend half a workout focusing on mobilizing and activating rather than putting in work to build strength and activate muscles dynamically.This is worse as many trainers aren’t qualified to fix what they’re trying to fix. . The best plan has a few corrective elements, but is still primarily focused on getting strong, stable, and progressively overloading your body with a balanced plan of action. So yes, spend some time on corrective exercise yes…but make sure you’re focusing on solid exercise techniques, controlling your tempo through a full range of motion, and progressively overloading your body to improve strength, stability, and performance while lookin’ better naked. . I’m sure this opens up a pandoras box of thoughts, so lets hear it below. . . #personaltrainer #correctiveexercise #fms #fmsscreen #exercisetechnique #exerciseform #foamrolling #ectomorph #superskinny #bachperformance #iifymfam #flexiblediet #weightgainer #benching #armday #armdayeveryday #supershake #weightgainjourney #massgain #bodybuilderworkout #proteinshake #proteinbar #highprotein #curlsforthegirls #trisfortheguys #weightgain - 5 days ago

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BEST SUPPLEMENTS FOR FAT LOSS By @jmaxfitness -
If you want to lose fat, there are a couple supplements that can help you. Let me explain:
-
First of all, if we’re talking pure supplements here, then caffeine has been proven again and again to speed up fat loss.
-
Secondly, if you want to lose fat, you need to be in a Caloric deficit. On top of this, you want to be on a high protein diet. If you cannot get enough protein with food, then whey isolate will be the supplement to help you get there. Aim for an absolute minimum of 0.82g/lb, so if you’re 200lbs, that’s 164g of protein daily.
-
Lastly, you want to know a great “supplement” for fat loss? Hard work. That means sprints and weight training. Nothing helps you lose fat better than weight training. Take out weight training, and you will lose WEIGHT. In order to lose as much fat as possible, you need to hang onto your muscle, and that’s where weight training comes in. The sprints will help elevate your metabolism.
-
Got a friend who would be interested in this? Then send them here!
-
#highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #abs #sixpack

BEST SUPPLEMENTS FOR FAT LOSS By @jmaxfitness - If you want to lose fat, there are a couple supplements that can help you. Let me explain: - First of all, if we’re talking pure supplements here, then caffeine has been proven again and again to speed up fat loss. - Secondly, if you want to lose fat, you need to be in a Caloric deficit. On top of this, you want to be on a high protein diet. If you cannot get enough protein with food, then whey isolate will be the supplement to help you get there. Aim for an absolute minimum of 0.82g/lb, so if you’re 200lbs, that’s 164g of protein daily. - Lastly, you want to know a great “supplement” for fat loss? Hard work. That means sprints and weight training. Nothing helps you lose fat better than weight training. Take out weight training, and you will lose WEIGHT. In order to lose as much fat as possible, you need to hang onto your muscle, and that’s where weight training comes in. The sprints will help elevate your metabolism. - Got a friend who would be interested in this? Then send them here! - #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #abs #sixpack - 5 days ago

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GOOD BULK VS BAD BULK BY @BACHPERFORMANCE.
-
You and I can agree you want to get jacked, not fat…right?
👉If that’s the case you need to follow a lean bulk, not a dirty-EatEveryFuckingThingInSight bulk. -
👉To stay lean, you’ll need a slight caloric surplus.There’s a limit to how fast you can build muscle.If you’re 140 lbs, eat these macros: 2580 cals, 140g of protein, 280g of carbs, and 100g of fat.*Tomorrow I’ll show you how to calculate your macros, so follow ASAP.
.
✅When it comes to training you don’t need a complex program. Focus on basic compound movements and do programs to their completion…don’t change after every 2-3 weeks because you read a cool article and want to try it.
.
👉Trust me, as a former 103 lb runt, THIS ONLY LIMITS your progress.Try an upper-lower split, lifting 4x per week.There are more workouts available in my IG feed, look for specifics there.
.
Mentally, you must understand theres a limit to how much muscle you can build.The best you can hope for is 1-3 pounds of lean muscle per month, even if you’re doing everything right as a beginner.
.
✅The more advanced you get, the slower your progress. Still, if you’re noticing massive gains in weight (10lbs) in a month, a lot of that will be FAT or water weight, not muscle.
.
👉A lean bulk is the way to go if you want to stay lean and jacked and not look like a beached whale. Stay consistent with your diet, get stronger over time with your lifts, and get a consistent 7-9 hours of sleep.
.
✅And if you know a struggling skinny bro, send them there.

GOOD BULK VS BAD BULK BY @BACHPERFORMANCE. - You and I can agree you want to get jacked, not fat…right? If that’s the case you need to follow a lean bulk, not a dirty-EatEveryFuckingThingInSight bulk. - To stay lean, you’ll need a slight caloric surplus.There’s a limit to how fast you can build muscle.If you’re 140 lbs, eat these macros: 2580 cals, 140g of protein, 280g of carbs, and 100g of fat.*Tomorrow I’ll show you how to calculate your macros, so follow ASAP. . When it comes to training you don’t need a complex program. Focus on basic compound movements and do programs to their completion…don’t change after every 2-3 weeks because you read a cool article and want to try it. . Trust me, as a former 103 lb runt, THIS ONLY LIMITS your progress.Try an upper-lower split, lifting 4x per week.There are more workouts available in my IG feed, look for specifics there. . Mentally, you must understand theres a limit to how much muscle you can build.The best you can hope for is 1-3 pounds of lean muscle per month, even if you’re doing everything right as a beginner. . The more advanced you get, the slower your progress. Still, if you’re noticing massive gains in weight (10lbs) in a month, a lot of that will be FAT or water weight, not muscle. . A lean bulk is the way to go if you want to stay lean and jacked and not look like a beached whale. Stay consistent with your diet, get stronger over time with your lifts, and get a consistent 7-9 hours of sleep. . And if you know a struggling skinny bro, send them there. - 5 days ago

238 Likes
5 Comments
0
OVERRATED FITNESS STUFF By @Bachperformance.
.
Exercise itself can be therapeutic when you do it the right way. 👉I’ll preface this by saying corrective exercise isn’t a bad thing.It becomes a problem when you decide spending 45 minutes activating your serratus and foam rolling is your hardcore workout for the day. Plus, exercise itself can be corrective when you have a sound program, proper planning, and rock-solid form. So, before anyone tries to rip me a new poopshoot in the comments, lets talk about the real problem…
.
👉Imbalances don’t always mean there is a problem.In an attempt to fix every abnormality and imbalance, trainers have become obsessed with trying to fix every single thing on their clients.Imbalances aren’t always a cause for injury.
.
Sometimes attacking one imbalances opens up more problems than someone had originally.
.
👉Poor use of limited training time.Too many trainers spend half a workout focusing on mobilizing and activating rather than putting in work to build strength and activate muscles dynamically.This is worse as many trainers aren’t qualified to fix what they’re trying to fix.
.
👉The best plan has a few corrective elements, but is still primarily focused on getting strong, stable, and progressively overloading your body with a balanced plan of action.
So yes, spend some time on corrective exercise yes…but make sure you’re focusing on solid exercise techniques, controlling your tempo through a full range of motion, and progressively overloading your body to improve strength, stability, and performance while lookin’ better naked.
.
I’m sure this opens up a pandoras box of thoughts, so lets hear it below.
.
.
#personaltrainer #correctiveexercise #fms #fmsscreen #exercisetechnique #exerciseform #foamrolling #ectomorph #superskinny #bachperformance #iifymfam #flexiblediet #weightgainer #benching #armday #armdayeveryday #supershake #weightgainjourney #massgain #bodybuilderworkout #proteinshake #proteinbar #highprotein #curlsforthegirls #trisfortheguys #weightgain #gainmuscle

OVERRATED FITNESS STUFF By @Bachperformance. . Exercise itself can be therapeutic when you do it the right way. I’ll preface this by saying corrective exercise isn’t a bad thing.It becomes a problem when you decide spending 45 minutes activating your serratus and foam rolling is your hardcore workout for the day. Plus, exercise itself can be corrective when you have a sound program, proper planning, and rock-solid form. So, before anyone tries to rip me a new poopshoot in the comments, lets talk about the real problem…
. Imbalances don’t always mean there is a problem.In an attempt to fix every abnormality and imbalance, trainers have become obsessed with trying to fix every single thing on their clients.Imbalances aren’t always a cause for injury. . Sometimes attacking one imbalances opens up more problems than someone had originally. .
Poor use of limited training time.Too many trainers spend half a workout focusing on mobilizing and activating rather than putting in work to build strength and activate muscles dynamically.This is worse as many trainers aren’t qualified to fix what they’re trying to fix. . The best plan has a few corrective elements, but is still primarily focused on getting strong, stable, and progressively overloading your body with a balanced plan of action. So yes, spend some time on corrective exercise yes…but make sure you’re focusing on solid exercise techniques, controlling your tempo through a full range of motion, and progressively overloading your body to improve strength, stability, and performance while lookin’ better naked. . I’m sure this opens up a pandoras box of thoughts, so lets hear it below. . . #personaltrainer #correctiveexercise #fms #fmsscreen #exercisetechnique #exerciseform #foamrolling #ectomorph #superskinny #bachperformance #iifymfam #flexiblediet #weightgainer #benching #armday #armdayeveryday #supershake #weightgainjourney #massgain #bodybuilderworkout #proteinshake #proteinbar #highprotein #curlsforthegirls #trisfortheguys #weightgain #gainmuscle - 5 days ago

333 Likes
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0
What you need for fat loss:⠀
.⠀
✅ Caffeine - proven to speed up fat loss. Either take a supplement or get from your usual coffee intake⠀
✅ Protein - the building blocks of muscle growth. Need i say anymore?
✅ Sprinting - Take a look at the athletes at the top of their game? Which ones do you want to look like? Mo Farah or Usain Bolt?⠀
✅ Weight training - You need to tear down and rebuild them muscles to make them grow!⠀
.⠀
Have fun and enjoy!⠀
@JMAXFITNESS⠀
.⠀
.⠀
.⠀
.⠀
.⠀
#leehare #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines

What you need for fat loss:⠀ .⠀ Caffeine - proven to speed up fat loss. Either take a supplement or get from your usual coffee intake⠀ Protein - the building blocks of muscle growth. Need i say anymore? Sprinting - Take a look at the athletes at the top of their game? Which ones do you want to look like? Mo Farah or Usain Bolt?⠀ Weight training - You need to tear down and rebuild them muscles to make them grow!⠀ .⠀ Have fun and enjoy!⠀ @JMAXFITNESS ⠀ .⠀ .⠀ .⠀ .⠀ .⠀ #leehare #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines - 5 days ago

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#Repost @bachperformance (@get_repost)
・・・
PICK A TRAINING SPLIT BY @BACHPERFORMANCE

ALERT:There is no perfect workout.The best workout If you want to get jacked is one where you wont miss workouts & you’ll do the entire routine to completion, not change after three workouts because you read another infographic on IG.
.
3x Per Week:Total Body Split.Total body workouts are great for beginners, fat loss, and general health. It's easy to integrate other training modalities (yoga, sprints, sports) around total body routines as most movements and muscles are hit during each workout.
Sample workout: 
1.Squat 5x3
2.Bench 3x6
3.DB RDL 3x12
4.Dumbbell One Arm Row 3x15
5.Biceps Curls: As many as you want, because biceps curls. .
4x Per Week: Upper Lower Split. Upper-lower splits allow greater training frequency for quicker learning and good gains in both size and strength.
Monday:Lower (strength focus)
Tuesday:Upper (strength focus)
Wednesday:OFF
Thursday:Lower (volume focus)
Friday: Upper (volume focus)
Weekend:OFF.
.
Upper (Pull focus) light)
5x Per Week: Bro Split. Best for more advanced lifters due to volume.Body-part splits are time consuming and impractical for busy people with fluctuating schedules because missing one routine throws off the flow of the program.
Monday:Chest.
Tuesday:Back
Wednesday:Shoulders
Thursday:Legs. Fuckin’ do em. 
Friday: Arms/Abs
.
6x Per Week: Push-Pull Split: The more often you train, the lower your volume should be in each workout…unless you’re on the sauce.Push days work the following muscles:quads,chest,shoulders,triceps, and abs. Volume must be lower on each day.
Pull days hit your hamstrings, glutes, biceps, lats, and traps.
Push sample:Squat 4x5, Bench 4x6, Dumbbell Shoulder Press 3x8-10, Dips 3x8-10.
.
.
.
#ectomorph #superskinny #bachperformance #iifymfam #flexiblediet #weightgainer #benching #armday #armdayeveryday #supershake #weightgainjourney #massgain #bodybuilderworkout #proteinshake #proteinbar #highprotein #curlsforthegirls #trisfortheguys #weightgain #gainmuscle #massgainer #meatheadproblems #meathead #skinnyguy #girlswholift #strongwomen

#Repost @bachperformance (@get_repost ) ・・・ PICK A TRAINING SPLIT BY @BACHPERFORMANCE ALERT:There is no perfect workout.The best workout If you want to get jacked is one where you wont miss workouts & you’ll do the entire routine to completion, not change after three workouts because you read another infographic on IG. . 3x Per Week:Total Body Split.Total body workouts are great for beginners, fat loss, and general health. It's easy to integrate other training modalities (yoga, sprints, sports) around total body routines as most movements and muscles are hit during each workout. Sample workout: 1.Squat 5x3 2.Bench 3x6 3.DB RDL 3x12 4.Dumbbell One Arm Row 3x15 5.Biceps Curls: As many as you want, because biceps curls. . 4x Per Week: Upper Lower Split. Upper-lower splits allow greater training frequency for quicker learning and good gains in both size and strength.
Monday:Lower (strength focus)
Tuesday:Upper (strength focus)
Wednesday:OFF Thursday:Lower (volume focus) Friday: Upper (volume focus)
Weekend:OFF. . Upper (Pull focus) light) 5x Per Week: Bro Split. Best for more advanced lifters due to volume.Body-part splits are time consuming and impractical for busy people with fluctuating schedules because missing one routine throws off the flow of the program.
Monday:Chest. Tuesday:Back Wednesday:Shoulders Thursday:Legs. Fuckin’ do em. Friday: Arms/Abs . 6x Per Week: Push-Pull Split: The more often you train, the lower your volume should be in each workout…unless you’re on the sauce.Push days work the following muscles:quads,chest,shoulders,triceps, and abs. Volume must be lower on each day.
Pull days hit your hamstrings, glutes, biceps, lats, and traps.
Push sample:Squat 4x5, Bench 4x6, Dumbbell Shoulder Press 3x8-10, Dips 3x8-10. . . . #ectomorph #superskinny #bachperformance #iifymfam #flexiblediet #weightgainer #benching #armday #armdayeveryday #supershake #weightgainjourney #massgain #bodybuilderworkout #proteinshake #proteinbar #highprotein #curlsforthegirls #trisfortheguys #weightgain #gainmuscle #massgainer #meatheadproblems #meathead #skinnyguy #girlswholift #strongwomen - 6 days ago

21 Likes
3 Comments
0
Great post worth reading !!!
・・・
THE TRUTH ABOUT CARBS FOR FAT LOSS by @jmaxfitness -
This needs to be said.
-
Carbs don't make you fat.
-
Eating carbs in a caloric surplus will make you fat...but...so will eating proteins or fats in a caloric surplus.  In fact, if you eat too much of anything you will get fat.  This is why people can get fat on any diet.  You could eat the healthiest foods in the world, but if you ate too much of them, you would get fat.
-
When dieting, I prefer to get 80% of my carbs from fruits, vegetables, oats, and potatoes.  The other 20% will be junk-food.  If you watch my stories, you'll notice that I eat chocolate A LOT while dieting.  It just seems to help quench my cravings and allow me to stick to my diet.
-
Knowing this fact will be a game changer.  It's like fighting Whitewalkers with dragon glass for the first time.
-
If someone you know is still afraid of eating carbs, then send them here to learn the real deal.
-
#carbs #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat

Great post worth reading !!! ・・・ THE TRUTH ABOUT CARBS FOR FAT LOSS by @jmaxfitness - This needs to be said. - Carbs don't make you fat. - Eating carbs in a caloric surplus will make you fat...but...so will eating proteins or fats in a caloric surplus. In fact, if you eat too much of anything you will get fat. This is why people can get fat on any diet. You could eat the healthiest foods in the world, but if you ate too much of them, you would get fat. - When dieting, I prefer to get 80% of my carbs from fruits, vegetables, oats, and potatoes. The other 20% will be junk-food. If you watch my stories, you'll notice that I eat chocolate A LOT while dieting. It just seems to help quench my cravings and allow me to stick to my diet. - Knowing this fact will be a game changer. It's like fighting Whitewalkers with dragon glass for the first time. - If someone you know is still afraid of eating carbs, then send them here to learn the real deal. - #carbs #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat - 6 days ago

274 Likes
1 Comments
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HOW TO CALCULATE MUSCLE BUILDING MACROS BY @BACHPERFORMANCE.
.
When it comes to building muscle you’re much better off going slow and steady instead of the dirty bulk. The maximum rate of muscle you can build is between 0.5-3 lbs depending on your experience level.
.
✅First, calculate your calories.There are many equations to do this and they’re all pretty damn close. The assumption here is you’re moderately active, exercising 3-5x/Wk.
✅Determine Calories: Take your bodyweight in pounds (lbs) x18. This will give you the total number of calories you should aim to each day. A 140 lb skinny bro would then take 140x18= 2580 calories. .
👉Macros:We’ll follow a balanced diet plan. No, neither carbs or fats are bad.You need both.
.
🍗Determine Protein:A high protein diet is essential during fat loss diets to maintain lean muscle tissue.After all, there’s no point in losing fat if you have no muscle to reveal…unless you’re going for the “do you even lift bro” Justin Bieber body.
Eat 1g/protein per 1/lb of bodyweight. If you’re 140 lbs, this means 140g of protein. There are 4 cals/g of protein, so 140g of protein=560 calories.
.
🍚Carb Intake:Carbs are essential for building lean muscle. Not only are they fuel for training, but they’re also protein sparing.We’ll start with 2g/carbs per 1lb of bodyweight. If you’re 140 pounds, this is 280 carbs. There are 4 cals/g of carbs, so 280g of carbs=1120 calories.
.
Fat Intake: Fats are essential for hormone health and shouldn’t drop below 20% of your caloric intake.Fat is the most calorically dense at 9 cals per gram. This is why suckin’ down half a jar of peanut butter or hand fulls of nuts can add up to a pudgy waistline quickly.The 140 lb skinny belieber is eating 2580 calories. 
2580- carb cals(1120)-protein cals (560)= 900 calories from fat
Since there are 9 cals/g of fat, 560 cals/9 cals/g= 100g of fat. .
If you know someone struggling to gain muscle, send them there.
.
#ectomorph #superskinny #bachperformance #iifymfam #flexiblediet #weightgainer #benching #armday #armdayeveryday #supershake #weightgainjourney #massgain #bodybuilderworkout #proteinshake #proteinbar #highprotein #curlsforthegirls #trisfortheguys

HOW TO CALCULATE MUSCLE BUILDING MACROS BY @BACHPERFORMANCE. .
When it comes to building muscle you’re much better off going slow and steady instead of the dirty bulk. The maximum rate of muscle you can build is between 0.5-3 lbs depending on your experience level.
.
First, calculate your calories.There are many equations to do this and they’re all pretty damn close. The assumption here is you’re moderately active, exercising 3-5x/Wk.
Determine Calories: Take your bodyweight in pounds (lbs) x18. This will give you the total number of calories you should aim to each day. A 140 lb skinny bro would then take 140x18= 2580 calories. .
Macros:We’ll follow a balanced diet plan. No, neither carbs or fats are bad.You need both. . Determine Protein:A high protein diet is essential during fat loss diets to maintain lean muscle tissue.After all, there’s no point in losing fat if you have no muscle to reveal…unless you’re going for the “do you even lift bro” Justin Bieber body. Eat 1g/protein per 1/lb of bodyweight. If you’re 140 lbs, this means 140g of protein. There are 4 cals/g of protein, so 140g of protein=560 calories. . Carb Intake:Carbs are essential for building lean muscle. Not only are they fuel for training, but they’re also protein sparing.We’ll start with 2g/carbs per 1lb of bodyweight. If you’re 140 pounds, this is 280 carbs. There are 4 cals/g of carbs, so 280g of carbs=1120 calories. . Fat Intake: Fats are essential for hormone health and shouldn’t drop below 20% of your caloric intake.Fat is the most calorically dense at 9 cals per gram. This is why suckin’ down half a jar of peanut butter or hand fulls of nuts can add up to a pudgy waistline quickly.The 140 lb skinny belieber is eating 2580 calories. 2580- carb cals(1120)-protein cals (560)= 900 calories from fat Since there are 9 cals/g of fat, 560 cals/9 cals/g= 100g of fat. . If you know someone struggling to gain muscle, send them there. .
#ectomorph #superskinny #bachperformance #iifymfam #flexiblediet #weightgainer #benching #armday #armdayeveryday #supershake #weightgainjourney #massgain #bodybuilderworkout #proteinshake #proteinbar #highprotein #curlsforthegirls #trisfortheguys - 6 days ago

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OVERRATED FITNESS STUFF By @Bachperformance.
.
👉Some pre-workout sups are great but unfortunately, most pre-workout supplements are junk. They’re filled with a ton of fillers, food colorings, and stimulants more than active performance-enhancing ingredients.
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👉Worse, many companies highlight studies cherry picked to support their programs and skewed. They use proprietary blends (which means you don’t know what you’re actually getting), and are often filled w/cheap fillers lot maximize profits.
.
So, does this mean they’re all bad? Hell no. Overpriced? You bet.
.
👉Here are a few of the best pre-workout supplements
Beta Alanine:Appears to boost hypertrophy, reduce fatigue, increase aerobic capacity, and increase muscular endurance
Citrulline Malate;Reduces fatigue and improves endurance.
Caffeine: Boosts muscular endurance, strength, & energy. 
Theanine:Improves focus, mental performance, increase NO2 production, and reduces stress. (https://examine.com/supplements/theanine/) These are some of the ingredients you want to look for.
Personally, I don’t use a ton of pre-workouts.
👉Instead, I’ve found the best pre-workout is to shut my phone down and ACTUALLY get eight hours of sleep each night. If I need the pick-up, I’ll have coffee, then mix protein with beta-alanine before hitting the gym.That’s it.
.
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If you know someone who spends far too much money on supplements, send them here.I highly recommend you check out examine.com/supplements for evidence based research on what actually works. .
.
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#preworkout #betaalanine #theanine #examine #supplements 
#ectomorph #superskinny #bachperformance #iifymfam #flexiblediet #weightgainer #benching #armday #armdayeveryday #supershake #weightgainjourney #massgain #bodybuilderworkout #proteinshake #proteinbar #highprotein #curlsforthegirls #trisfortheguys #weightgain #gainmuscle #massgainer

OVERRATED FITNESS STUFF By @Bachperformance. 
.
Some pre-workout sups are great but unfortunately, most pre-workout supplements are junk. They’re filled with a ton of fillers, food colorings, and stimulants more than active performance-enhancing ingredients. . Worse, many companies highlight studies cherry picked to support their programs and skewed. They use proprietary blends (which means you don’t know what you’re actually getting), and are often filled w/cheap fillers lot maximize profits. . So, does this mean they’re all bad? Hell no. Overpriced? You bet. .
Here are a few of the best pre-workout supplements
Beta Alanine:Appears to boost hypertrophy, reduce fatigue, increase aerobic capacity, and increase muscular endurance Citrulline Malate;Reduces fatigue and improves endurance.
Caffeine: Boosts muscular endurance, strength, & energy. Theanine:Improves focus, mental performance, increase NO2 production, and reduces stress. (https://examine.com/supplements/theanine/) These are some of the ingredients you want to look for. Personally, I don’t use a ton of pre-workouts. Instead, I’ve found the best pre-workout is to shut my phone down and ACTUALLY get eight hours of sleep each night. If I need the pick-up, I’ll have coffee, then mix protein with beta-alanine before hitting the gym.That’s it.
. . If you know someone who spends far too much money on supplements, send them here.I highly recommend you check out examine.com/supplements for evidence based research on what actually works. . . . #preworkout #betaalanine #theanine #examine #supplements#ectomorph #superskinny #bachperformance #iifymfam #flexiblediet #weightgainer #benching #armday #armdayeveryday #supershake #weightgainjourney #massgain #bodybuilderworkout #proteinshake #proteinbar #highprotein #curlsforthegirls #trisfortheguys #weightgain #gainmuscle #massgainer - 6 days ago

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#Repost @jmaxfitness (@get_repost)
・・・
THE TRUTH ABOUT CARBS FOR FAT LOSS by @jmaxfitness -
This needs to be said.
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Carbs don't make you fat.
-
Eating carbs in a caloric surplus will make you fat...but...so will eating proteins or fats in a caloric surplus.  In fact, if you eat too much of anything you will get fat.  This is why people can get fat on any diet.  You could eat the healthiest foods in the world, but if you ate too much of them, you would get fat.
-
When dieting, I prefer to get 80% of my carbs from fruits, vegetables, oats, and potatoes.  The other 20% will be junk-food.  If you watch my stories, you'll notice that I eat chocolate A LOT while dieting.  It just seems to help quench my cravings and allow me to stick to my diet.
-
Knowing this fact will be a game changer.  It's like fighting Whitewalkers with dragon glass for the first time.
-
If someone you know is still afraid of eating carbs, then send them here to learn the real deal.
-
#carbs #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat

#Repost @jmaxfitness (@get_repost ) ・・・ THE TRUTH ABOUT CARBS FOR FAT LOSS by @jmaxfitness - This needs to be said. - Carbs don't make you fat. - Eating carbs in a caloric surplus will make you fat...but...so will eating proteins or fats in a caloric surplus. In fact, if you eat too much of anything you will get fat. This is why people can get fat on any diet. You could eat the healthiest foods in the world, but if you ate too much of them, you would get fat. - When dieting, I prefer to get 80% of my carbs from fruits, vegetables, oats, and potatoes. The other 20% will be junk-food. If you watch my stories, you'll notice that I eat chocolate A LOT while dieting. It just seems to help quench my cravings and allow me to stick to my diet. - Knowing this fact will be a game changer. It's like fighting Whitewalkers with dragon glass for the first time. - If someone you know is still afraid of eating carbs, then send them here to learn the real deal. - #carbs #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat - 6 days ago

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WHAT'S YOUR BODYFAT PERCENTAGE? 
When most people diet, their goal is to lose weight.
-
They go about doing lots of cardio and strict dieting, and they reach their goal of losing 10lbs...yay!  But then they look in the mirror and hate how they look, so they keep dieting, and the whole time, they still hate the way they look.
-
Why?
-
It's because they lost weight, but they stayed the same body fat percentage.  For more people, if you want to lose better, you'll need to lower your body fat percentage.
-
There are 2 ways to do this: build muscle, or lose fat (or both).
-
If you want to look amazing year round, then here's what to do:
-
If you're over 15% body fat, then cut down until you have a solid six (or 8) pack.  Once you reach this, lean bulk.  Keep lean bulking until you're around 15%, and then repeat the process again.  This way, you're able to build muscle, but you don't have to bulk up and get fat looking. Just follow the course like Daenerys Targaryen and good things will come.
-
What's your goal body fat percentage?  Tell me below!
-
#bodyfatpercentage #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss

WHAT'S YOUR BODYFAT PERCENTAGE? When most people diet, their goal is to lose weight. - They go about doing lots of cardio and strict dieting, and they reach their goal of losing 10lbs...yay! But then they look in the mirror and hate how they look, so they keep dieting, and the whole time, they still hate the way they look. - Why? - It's because they lost weight, but they stayed the same body fat percentage. For more people, if you want to lose better, you'll need to lower your body fat percentage. - There are 2 ways to do this: build muscle, or lose fat (or both). - If you want to look amazing year round, then here's what to do: - If you're over 15% body fat, then cut down until you have a solid six (or 8) pack. Once you reach this, lean bulk. Keep lean bulking until you're around 15%, and then repeat the process again. This way, you're able to build muscle, but you don't have to bulk up and get fat looking. Just follow the course like Daenerys Targaryen and good things will come. - What's your goal body fat percentage? Tell me below! - #bodyfatpercentage #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss - 7 days ago

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WHAT'S YOUR BODYFAT PERCENTAGE? by @jmaxfitness -
When most people diet, their goal is to lose weight.
-
They go about doing lots of cardio and strict dieting, and they reach their goal of losing 10lbs...yay!  But then they look in the mirror and hate how they look, so they keep dieting, and the whole time, they still hate the way they look.
-
Why?
-
It's because they lost weight, but they stayed the same body fat percentage.  For more people, if you want to lose better, you'll need to lower your body fat percentage.
-
There are 2 ways to do this: build muscle, or lose fat (or both).
-
If you want to look amazing year round, then here's what to do:
-
If you're over 15% body fat, then cut down until you have a solid six (or 8) pack.  Once you reach this, lean bulk.  Keep lean bulking until you're around 15%, and then repeat the process again.  This way, you're able to build muscle, but you don't have to bulk up and get fat looking. Just follow the course like Daenerys Targaryen and good things will come.
-
What's your goal body fat percentage?  Tell me below!
-
#bodyfatpercentage #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss

WHAT'S YOUR BODYFAT PERCENTAGE? by @jmaxfitness - When most people diet, their goal is to lose weight. - They go about doing lots of cardio and strict dieting, and they reach their goal of losing 10lbs...yay! But then they look in the mirror and hate how they look, so they keep dieting, and the whole time, they still hate the way they look. - Why? - It's because they lost weight, but they stayed the same body fat percentage. For more people, if you want to lose better, you'll need to lower your body fat percentage. - There are 2 ways to do this: build muscle, or lose fat (or both). - If you want to look amazing year round, then here's what to do: - If you're over 15% body fat, then cut down until you have a solid six (or 8) pack. Once you reach this, lean bulk. Keep lean bulking until you're around 15%, and then repeat the process again. This way, you're able to build muscle, but you don't have to bulk up and get fat looking. Just follow the course like Daenerys Targaryen and good things will come. - What's your goal body fat percentage? Tell me below! - #bodyfatpercentage #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss - 7 days ago

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PICK A TRAINING SPLIT BY @BACHPERFORMANCE ⚠️ALERT⚠️
.
There is no perfect workout.The best workout If you want to get jacked is one where you wont miss workouts & you’ll do the entire routine to completion, not change after three workouts because you read another infographic on IG.
.
3️⃣Per Week:Total Body Split.Total body workouts are great for beginners, fat loss, and general health. It's easy to integrate other training modalities (yoga, sprints, sports) around total body routines as most movements and muscles are hit during each workout.
Sample workout: 
1.Squat 5x3
2.Bench 3x6
3.DB RDL 3x12
4.Dumbbell One Arm Row 3x15
5.Biceps Curls: As many as you want, because biceps curls.
.
4️⃣Per Week: Upper Lower Split. Upper-lower splits allow greater training frequency for quicker learning and good gains in both size and strength.
Monday:Lower (strength focus)
Tuesday:Upper (strength focus)
Wednesday:OFF
Thursday:Lower (volume focus)
Friday: Upper (volume focus)
Weekend:OFF.
.
5️⃣Per Week: Bro Split. Best for more advanced lifters due to volume.Body-part splits are time consuming and impractical for busy people with fluctuating schedules because missing one routine throws off the flow of the program.
Monday:Chest.
Tuesday:Back
Wednesday:Shoulders
Thursday:Legs. Fuckin’ do em. 
Friday: Arms/Abs
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6️⃣Per Week: Push-Pull Split: The more often you train, the lower your volume should be in each workout…unless you’re on the sauce.Push days work the following muscles:quads,chest,shoulders,triceps, and abs. Volume must be lower on each day.
Pull days hit your hamstrings, glutes, biceps, lats, and traps.
Push sample:Squat 4x5, Bench 4x6, Dumbbell Shoulder Press 3x8-10, Dips 3x8-10.
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👉If you know someone who needs a smarter workout split, send them here.
.
.
.
#ectomorph #superskinny #bachperformance #iifymfam #flexiblediet #weightgainer #benching #armday #armdayeveryday #supershake #weightgainjourney #massgain #bodybuilderworkout #proteinshake #proteinbar #highprotein #curlsforthegirls #trisfortheguys #weightgain #gainmuscle #massgainer #meatheadproblems #meathead #skinnyguy

PICK A TRAINING SPLIT BY @BACHPERFORMANCE ️ALERT️ . There is no perfect workout.The best workout If you want to get jacked is one where you wont miss workouts & you’ll do the entire routine to completion, not change after three workouts because you read another infographic on IG. . 3️⃣Per Week:Total Body Split.Total body workouts are great for beginners, fat loss, and general health. It's easy to integrate other training modalities (yoga, sprints, sports) around total body routines as most movements and muscles are hit during each workout. Sample workout: 1.Squat 5x3 2.Bench 3x6 3.DB RDL 3x12 4.Dumbbell One Arm Row 3x15 5.Biceps Curls: As many as you want, because biceps curls. . 4️⃣Per Week: Upper Lower Split. Upper-lower splits allow greater training frequency for quicker learning and good gains in both size and strength.
Monday:Lower (strength focus)
Tuesday:Upper (strength focus)
Wednesday:OFF Thursday:Lower (volume focus) Friday: Upper (volume focus)
Weekend:OFF. . 5️⃣Per Week: Bro Split. Best for more advanced lifters due to volume.Body-part splits are time consuming and impractical for busy people with fluctuating schedules because missing one routine throws off the flow of the program.
Monday:Chest. Tuesday:Back Wednesday:Shoulders Thursday:Legs. Fuckin’ do em. Friday: Arms/Abs . 6️⃣Per Week: Push-Pull Split: The more often you train, the lower your volume should be in each workout…unless you’re on the sauce.Push days work the following muscles:quads,chest,shoulders,triceps, and abs. Volume must be lower on each day.
Pull days hit your hamstrings, glutes, biceps, lats, and traps.
Push sample:Squat 4x5, Bench 4x6, Dumbbell Shoulder Press 3x8-10, Dips 3x8-10. . If you know someone who needs a smarter workout split, send them here. . . . #ectomorph #superskinny #bachperformance #iifymfam #flexiblediet #weightgainer #benching #armday #armdayeveryday #supershake #weightgainjourney #massgain #bodybuilderworkout #proteinshake #proteinbar #highprotein #curlsforthegirls #trisfortheguys #weightgain #gainmuscle #massgainer #meatheadproblems #meathead #skinnyguy - 7 days ago

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LEAN VS SHREDDED by @jmaxfitness -
We often see these incredible physique pics on Instagram.  The guys are shredded, with ripped 8-packs and arms with veins that pop.
-
What you don't see is that their lives suck.  It's not natural to have a super low body fat percentage.  Your body is f*cked. You're ALWAYS hungry. You crave screwed up things like eating a full stick of butter, and you're cranky and sometimes unpleasant to be around.
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You can't expect to live a normal life and be shredded year round.  Being shredded is an occasional thing that you will do for a photoshoot or stepping on stage.
-
Alternatively, you can live your life being lean year round.  Sure, you'll experience feeling hunger occasionally and have cravings for normal things like pizza, but at least you can be happy. The best part is, you still look awesome.
-
Would you rather be lean, or would you rather be shredded?  Let me know below.
-
Note: this post was inspired by an article written by @akashvaghela -
#lean #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss

LEAN VS SHREDDED by @jmaxfitness - We often see these incredible physique pics on Instagram. The guys are shredded, with ripped 8-packs and arms with veins that pop. - What you don't see is that their lives suck. It's not natural to have a super low body fat percentage. Your body is f*cked. You're ALWAYS hungry. You crave screwed up things like eating a full stick of butter, and you're cranky and sometimes unpleasant to be around. - You can't expect to live a normal life and be shredded year round. Being shredded is an occasional thing that you will do for a photoshoot or stepping on stage. - Alternatively, you can live your life being lean year round. Sure, you'll experience feeling hunger occasionally and have cravings for normal things like pizza, but at least you can be happy. The best part is, you still look awesome. - Would you rather be lean, or would you rather be shredded? Let me know below. - Note: this post was inspired by an article written by @akashvaghela - #lean #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss - 7 days ago

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#Repost @bachperformance (@get_repost)
・・・
OVERRATED FITNESS STUFF BY: CHICKEN @BACHPERFORMANCE.

Let’s be real, folks, we’re splitting hairs as both chicken breast and chicken thighs are good for you, but the deciding factor for me? Most chicken breasts taste like 💩 by comparison.
.
But chicken thighs 🤤?
.
They’re damn good and much cheaper.
👉Here’s how they match up:
A 3-ounce serving of roasted chicken thigh meat without skin has 180 calories, 22 grams of protein, and 10 grams of fat.
.
 A 3-ounce serving of roasted chicken breast meat without skin has 140 calories, 26 grams of protein and 5 grams of fat.
.
So yes, thighs are higher in fat and lower in protein. But food is more than macros.
.
Chicken thighs are higher in niacin, phosophorus, vitamin b-6, zinc, and riboflavin, all which play essential roles in your body.
.
Both cuts are good options and high protein foods.To be, the tradeoff in taste for more calories is well worth going with chicken thighs.
.
👉If you’re concerned about eating too many calories?
.
Chicken thighs aren’t the reason you’re gaining fat. Quit getting white boy wasted and crushing chips, 🍩’s, and waking up face down on-top of a meat lovers 🍕every Saturday.
.
👉NOT eating those foods plays a much bigger role in body comp. than picking chicken thighs over chicken teets.
.
.
#ectomorph #superskinny #bachperformance #iifymfam #flexiblediet #weightgainer #pizza#supershake #weightgain #massgain #bodybuilderworkout #proteinshake #proteinbar #highprotein #chicken #chickenthighs#bulking #bulkup  ##chickenbreast #chickennuggets #chickenwings

#Repost @bachperformance (@get_repost ) ・・・ OVERRATED FITNESS STUFF BY: CHICKEN @BACHPERFORMANCE. 

Let’s be real, folks, we’re splitting hairs as both chicken breast and chicken thighs are good for you, but the deciding factor for me? Most chicken breasts taste like by comparison. . But chicken thighs 🤤? . They’re damn good and much cheaper. Here’s how they match up:
A 3-ounce serving of roasted chicken thigh meat without skin has 180 calories, 22 grams of protein, and 10 grams of fat. .
 A 3-ounce serving of roasted chicken breast meat without skin has 140 calories, 26 grams of protein and 5 grams of fat. . So yes, thighs are higher in fat and lower in protein. But food is more than macros. .
Chicken thighs are higher in niacin, phosophorus, vitamin b-6, zinc, and riboflavin, all which play essential roles in your body. . Both cuts are good options and high protein foods.To be, the tradeoff in taste for more calories is well worth going with chicken thighs. . If you’re concerned about eating too many calories? . Chicken thighs aren’t the reason you’re gaining fat. Quit getting white boy wasted and crushing chips, ’s, and waking up face down on-top of a meat lovers every Saturday. .
NOT eating those foods plays a much bigger role in body comp. than picking chicken thighs over chicken teets.
. . #ectomorph #superskinny #bachperformance #iifymfam #flexiblediet #weightgainer #pizza #supershake #weightgain #massgain #bodybuilderworkout #proteinshake #proteinbar #highprotein #chicken #chickenthighs #bulking #bulkup ##chickenbreast #chickennuggets #chickenwings - 7 days ago

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0
OVERRATED FITNESS STUFF BY: CHICKEN @BACHPERFORMANCE.

Let’s be real, folks, we’re splitting hairs as both chicken breast and chicken thighs are good for you, but the deciding factor for me? Most chicken breasts taste like 💩 by comparison.
.
But chicken thighs 🤤?
.
They’re damn good and much cheaper.
👉Here’s how they match up:
A 3-ounce serving of roasted chicken thigh meat without skin has 180 calories, 22 grams of protein, and 10 grams of fat.
.
 A 3-ounce serving of roasted chicken breast meat without skin has 140 calories, 26 grams of protein and 5 grams of fat.
.
So yes, thighs are higher in fat and lower in protein. But food is more than macros.
.
Chicken thighs are higher in niacin, phosophorus, vitamin b-6, zinc, and riboflavin, all which play essential roles in your body.
.
Both cuts are good options and high protein foods.To be, the tradeoff in taste for more calories is well worth going with chicken thighs.
.
👉If you’re concerned about eating too many calories?
.
Chicken thighs aren’t the reason you’re gaining fat. Quit getting white boy wasted and crushing chips, 🍩’s, and waking up face down on-top of a meat lovers 🍕every Saturday.
.
👉NOT eating those foods plays a much bigger role in body comp. than picking chicken thighs over chicken teets.
.
.
#ectomorph #superskinny #bachperformance #iifymfam #flexiblediet #weightgainer #pizza#supershake #weightgain #massgain #bodybuilderworkout #proteinshake #proteinbar #highprotein #chicken #chickenthighs#bulking #bulkup  ##chickenbreast #chickennuggets #chickenwings

OVERRATED FITNESS STUFF BY: CHICKEN @BACHPERFORMANCE. 

Let’s be real, folks, we’re splitting hairs as both chicken breast and chicken thighs are good for you, but the deciding factor for me? Most chicken breasts taste like by comparison. . But chicken thighs 🤤? . They’re damn good and much cheaper. Here’s how they match up:
A 3-ounce serving of roasted chicken thigh meat without skin has 180 calories, 22 grams of protein, and 10 grams of fat. .
 A 3-ounce serving of roasted chicken breast meat without skin has 140 calories, 26 grams of protein and 5 grams of fat. . So yes, thighs are higher in fat and lower in protein. But food is more than macros. .
Chicken thighs are higher in niacin, phosophorus, vitamin b-6, zinc, and riboflavin, all which play essential roles in your body. . Both cuts are good options and high protein foods.To be, the tradeoff in taste for more calories is well worth going with chicken thighs. . If you’re concerned about eating too many calories? . Chicken thighs aren’t the reason you’re gaining fat. Quit getting white boy wasted and crushing chips, ’s, and waking up face down on-top of a meat lovers every Saturday. .
NOT eating those foods plays a much bigger role in body comp. than picking chicken thighs over chicken teets.
. . #ectomorph #superskinny #bachperformance #iifymfam #flexiblediet #weightgainer #pizza #supershake #weightgain #massgain #bodybuilderworkout #proteinshake #proteinbar #highprotein #chicken #chickenthighs #bulking #bulkup ##chickenbreast #chickennuggets #chickenwings - 7 days ago

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DIFFERENCES BETWEEN BUILDING MUSCLE AND LOSING FAT .
When it comes to building muscle and losing fat, your training doesn’t need to be that drastically different. In both cases, the goal of strength training is to get stronger and build (or maintain) lean muscle. .
But what about the rest❓Well, grab you black gold (aka ☕️) and let’s get to it, boss. 😎
.
Here’s the big difference:
For building muscle 💪🏼you’ll want a higher training frequency and as a result, more heavy, compound lifts.
.
👉This creates a greater anabolic response to help you build more muscle.On the diet end, you want 1g/protein per 1lb of bodyweight and a caloric surplus of 300-500 calories.This will be enough to stimulate muscle gains w/o a ton of fat.
.
✅To lose fat, lifting 3-4x per week will suffice. You don’t want long grueling workouts because frankly, you won’t be able to recover. If your volume is too high you’ll spike cortisol (a key stress hormone that can increase fat gain) and slow your rate of fat loss.A calorie deficit as aggressive as 20-25% percent with 1/g of protein per 1/lb of bodyweight can be maintained for a few weeks for fast fat loss. .
Obviously, you may have questions on some of this. Drop them below and I’ll help you out. .
.
by @Bachperformance
.

#buildmuscle #gainmuscle #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #bachperformance #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #bachperformance #muscleman #howtolosefat #liss

DIFFERENCES BETWEEN BUILDING MUSCLE AND LOSING FAT .
When it comes to building muscle and losing fat, your training doesn’t need to be that drastically different. In both cases, the goal of strength training is to get stronger and build (or maintain) lean muscle. .
But what about the restWell, grab you black gold (aka ️) and let’s get to it, boss. 😎
.
Here’s the big difference:
For building muscle 🏼you’ll want a higher training frequency and as a result, more heavy, compound lifts. . This creates a greater anabolic response to help you build more muscle.On the diet end, you want 1g/protein per 1lb of bodyweight and a caloric surplus of 300-500 calories.This will be enough to stimulate muscle gains w/o a ton of fat. .
To lose fat, lifting 3-4x per week will suffice. You don’t want long grueling workouts because frankly, you won’t be able to recover. If your volume is too high you’ll spike cortisol (a key stress hormone that can increase fat gain) and slow your rate of fat loss.A calorie deficit as aggressive as 20-25% percent with 1/g of protein per 1/lb of bodyweight can be maintained for a few weeks for fast fat loss. .
Obviously, you may have questions on some of this. Drop them below and I’ll help you out. . . by @Bachperformance .

#buildmuscle #gainmuscle #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #bachperformance #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #bachperformance #muscleman #howtolosefat #liss - 7 days ago

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The importance of caloric intake makes all the difference!! Don’t get stuck doing endless hours of “cardio”... watch what you eat first and foremost, then lift some heavy shit!! You got this!! Come to me for any help with nutrition and training!! Thanks @jmaxfitness for the graphic! 
#wegoeshard

#Repost @jmaxfitness
・・・
HERE'S HOW TO LOSE FAT
-
Picture this:
-
You want to lose some fat, so this week, you start doing lots of cardio. Long boring cardio session on the treadmill, elliptical, and exercise bike. You sweat your butt off each session.
-
You diet a bit, do some weight training, and some of that dreaded HIIT, but the majority of your training is that cardio which you HATE.
-
One month later, you weigh yourself. You've only lost 1lb in a single month. This sucks, and it's why most people quit trying to lose weight. This is what Robert Baratheon would do.
-
Now, imagine what it would feel like to lose 1lb every 3-4 days. In 1 month, you'd lose 8 -10 lbs. Is that a program you could see yourself sticking to? Hell yes.
-
The truth is, if you want to lose fat, your nutrition is NUMBER 1. Eat less Calories than you burn. If you really want to get shredded, try BW (lbs) x 9-11. This is super low, but it'll shred the fat off of you, just make sure that your protein is high - BW (lbs) x 1, and that you're weight training a MINIMUM of 2-3 times per week (but I prefer 4-5).
-
If someone you know is trying to lose fat, then send them here.
-
#highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss

The importance of caloric intake makes all the difference!! Don’t get stuck doing endless hours of “cardio”... watch what you eat first and foremost, then lift some heavy shit!! You got this!! Come to me for any help with nutrition and training!! Thanks @jmaxfitness for the graphic! #wegoeshard #Repost @jmaxfitness ・・・ HERE'S HOW TO LOSE FAT - Picture this: - You want to lose some fat, so this week, you start doing lots of cardio. Long boring cardio session on the treadmill, elliptical, and exercise bike. You sweat your butt off each session. - You diet a bit, do some weight training, and some of that dreaded HIIT, but the majority of your training is that cardio which you HATE. - One month later, you weigh yourself. You've only lost 1lb in a single month. This sucks, and it's why most people quit trying to lose weight. This is what Robert Baratheon would do. - Now, imagine what it would feel like to lose 1lb every 3-4 days. In 1 month, you'd lose 8 -10 lbs. Is that a program you could see yourself sticking to? Hell yes. - The truth is, if you want to lose fat, your nutrition is NUMBER 1. Eat less Calories than you burn. If you really want to get shredded, try BW (lbs) x 9-11. This is super low, but it'll shred the fat off of you, just make sure that your protein is high - BW (lbs) x 1, and that you're weight training a MINIMUM of 2-3 times per week (but I prefer 4-5). - If someone you know is trying to lose fat, then send them here. - #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss - 7 days ago

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SKINNY GUYS CHECKLIST TO BUILDING MUSCLE BY @BACHPERFORMANCE.
-
As a former 103 pound runt I made every skinny, sunken chested hardgainer mistake in the book.You deserve better. If you’re sick of wondering, “why isn’t this working?”
👉Train 4 times per week.This seems to be the sweet spot for most guys.
-
👉Progressive overload on compound exercises. Lifts like the bench, squat, deadlift, chin-up, and row hit the greatest amount of muscle on your body and create the biggest anabolic response.Track your workouts and get stronger.
-
👉Eat a caloric surplus.Track your calories.Don’t make excuses, get it done.You’re not eating enough or you wouldn’t be reading this and getting upset.I covered how to track your macros yesterday, so look up that post.Otherwise, take your weight in pounds x18 to determine calories. Eat 1g of protein per 1lb of bodyweight. 2g of carbs per 1 lb. The rest of your cals will be fat.
-
👉It takes time. Don’t bulk for 3 weeks, change your mind because you feel fat, then cut for 2, then feel small, and keep doing the same shit. Building monthly and yearly process. Give yourself six months with a lean bulk if you’re serious.
-
👉Sleep 7-9 hours per night. This optimizes anabolic hormone levels (like testosterone) and improves insulin sensitivity, which helps you stay lean while building muscle.
-
If you have questions or know a skinny guy in need, send them here.
.
.
#ectomorph #superskinny #bachperformance #iifymfam 
#ectomorph #superskinny #bachperformance #iifymfam #flexiblediet #weightgainer #benching #armday #armdayeveryday #supershake #weightgainjourney #massgain #bodybuilderworkout #proteinshake #proteinbar #highprotein #curlsforthegirls #trisfortheguys #weightgain #gainmuscle #massgainer how to #flexiblediet #weightgainer #benching #armday #armdayeveryday #supershake #weightgainjourney #massgain #bodybuilderworkout #proteinshake #p

SKINNY GUYS CHECKLIST TO BUILDING MUSCLE BY @BACHPERFORMANCE. -
As a former 103 pound runt I made every skinny, sunken chested hardgainer mistake in the book.You deserve better. If you’re sick of wondering, “why isn’t this working?” Train 4 times per week.This seems to be the sweet spot for most guys.
- Progressive overload on compound exercises. Lifts like the bench, squat, deadlift, chin-up, and row hit the greatest amount of muscle on your body and create the biggest anabolic response.Track your workouts and get stronger. - Eat a caloric surplus.Track your calories.Don’t make excuses, get it done.You’re not eating enough or you wouldn’t be reading this and getting upset.I covered how to track your macros yesterday, so look up that post.Otherwise, take your weight in pounds x18 to determine calories. Eat 1g of protein per 1lb of bodyweight. 2g of carbs per 1 lb. The rest of your cals will be fat. - It takes time. Don’t bulk for 3 weeks, change your mind because you feel fat, then cut for 2, then feel small, and keep doing the same shit. Building monthly and yearly process. Give yourself six months with a lean bulk if you’re serious.
- Sleep 7-9 hours per night. This optimizes anabolic hormone levels (like testosterone) and improves insulin sensitivity, which helps you stay lean while building muscle. - If you have questions or know a skinny guy in need, send them here. . .
#ectomorph #superskinny #bachperformance #iifymfam#ectomorph #superskinny #bachperformance #iifymfam #flexiblediet #weightgainer #benching #armday #armdayeveryday #supershake #weightgainjourney #massgain #bodybuilderworkout #proteinshake #proteinbar #highprotein #curlsforthegirls #trisfortheguys #weightgain #gainmuscle #massgainer how to #flexiblediet #weightgainer #benching #armday #armdayeveryday #supershake #weightgainjourney #massgain #bodybuilderworkout #proteinshake #p - 8 days ago

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💪REST-PAUSE FOR MUSCLE GROWTH💪
@iwannaburnfat
Rest-pause training may sound like one of those "fancy training tricks" that are overhyped, but it can be an effective training tool in certain cases [1]. .

With rest-pause training, you basically take your first set close to failure, rest for less than 20 seconds and then repeat the process 3-5 times without changing the load. This allows you to accumulate volume with a certain weight in a time-efficient manner, so it's handy for when you're short on time. .

For instance, if you are in a hurry and need to perform 3 sets of 8 reps with side delt raises, you can set a volume goal of 24 reps and use rest-pause sets (see picture above) to quickly finish your workout. Recent research indicates rest-pause training is an effective strategy to use if you're training for muscle growth [2]. .

Since a breakdown in form (due to high muscular fatigue) is common when individuals do rest-pause training, it's a good idea to use this training tool only with simple isolation lifts to minimize risk of injury. .

References:
1. https://www.ncbi.nlm.nih.gov/pubmed/21940213
2. https://www.ncbi.nlm.nih.gov/pubmed/28617715
#Repost
・・・

REST-PAUSE FOR MUSCLE GROWTH @iwannaburnfat Rest-pause training may sound like one of those "fancy training tricks" that are overhyped, but it can be an effective training tool in certain cases [1]. . With rest-pause training, you basically take your first set close to failure, rest for less than 20 seconds and then repeat the process 3-5 times without changing the load. This allows you to accumulate volume with a certain weight in a time-efficient manner, so it's handy for when you're short on time. . For instance, if you are in a hurry and need to perform 3 sets of 8 reps with side delt raises, you can set a volume goal of 24 reps and use rest-pause sets (see picture above) to quickly finish your workout. Recent research indicates rest-pause training is an effective strategy to use if you're training for muscle growth [2]. . Since a breakdown in form (due to high muscular fatigue) is common when individuals do rest-pause training, it's a good idea to use this training tool only with simple isolation lifts to minimize risk of injury. . References: 1. https://www.ncbi.nlm.nih.gov/pubmed/21940213 2. https://www.ncbi.nlm.nih.gov/pubmed/28617715 #Repost ・・・ - 8 days ago

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0
#Repost @jmaxfitness (@get_repost)
・・・
HERE'S HOW TO LOSE FAT
-
Picture this:
-
You want to lose some fat, so this week, you start doing lots of cardio. Long boring cardio session on the treadmill, elliptical, and exercise bike. You sweat your butt off each session.
-
You diet a bit, do some weight training, and some of that dreaded HIIT, but the majority of your training is that cardio which you HATE.
-
One month later, you weigh yourself. You've only lost 1lb in a single month. This sucks, and it's why most people quit trying to lose weight. This is what Robert Baratheon would do.
-
Now, imagine what it would feel like to lose 1lb every 3-4 days. In 1 month, you'd lose 8 -10 lbs. Is that a program you could see yourself sticking to? Hell yes.
-
The truth is, if you want to lose fat, your nutrition is NUMBER 1. Eat less Calories than you burn. If you really want to get shredded, try BW (lbs) x 9-11. This is super low, but it'll shred the fat off of you, just make sure that your protein is high - BW (lbs) x 1, and that you're weight training a MINIMUM of 2-3 times per week (but I prefer 4-5).
-
If someone you know is trying to lose fat, then send them here.
-
#highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss

#Repost @jmaxfitness (@get_repost ) ・・・ HERE'S HOW TO LOSE FAT - Picture this: - You want to lose some fat, so this week, you start doing lots of cardio. Long boring cardio session on the treadmill, elliptical, and exercise bike. You sweat your butt off each session. - You diet a bit, do some weight training, and some of that dreaded HIIT, but the majority of your training is that cardio which you HATE. - One month later, you weigh yourself. You've only lost 1lb in a single month. This sucks, and it's why most people quit trying to lose weight. This is what Robert Baratheon would do. - Now, imagine what it would feel like to lose 1lb every 3-4 days. In 1 month, you'd lose 8 -10 lbs. Is that a program you could see yourself sticking to? Hell yes. - The truth is, if you want to lose fat, your nutrition is NUMBER 1. Eat less Calories than you burn. If you really want to get shredded, try BW (lbs) x 9-11. This is super low, but it'll shred the fat off of you, just make sure that your protein is high - BW (lbs) x 1, and that you're weight training a MINIMUM of 2-3 times per week (but I prefer 4-5). - If someone you know is trying to lose fat, then send them here. - #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss - 8 days ago

19 Likes
1 Comments
0
HERE'S HOW TO LOSE FAT
-
Picture this:
-
You want to lose some fat, so this week, you start doing lots of cardio. Long boring cardio session on the treadmill, elliptical, and exercise bike. You sweat your butt off each session.
-
You diet a bit, do some weight training, and some of that dreaded HIIT, but the majority of your training is that cardio which you HATE.
-
One month later, you weigh yourself. You've only lost 1lb in a single month. This sucks, and it's why most people quit trying to lose weight. This is what Robert Baratheon would do.
-
Now, imagine what it would feel like to lose 1lb every 3-4 days. In 1 month, you'd lose 8 -10 lbs. Is that a program you could see yourself sticking to? Hell yes.
-
The truth is, if you want to lose fat, your nutrition is NUMBER 1. Eat less Calories than you burn. If you really want to get shredded, try BW (lbs) x 9-11. This is super low, but it'll shred the fat off of you, just make sure that your protein is high - BW (lbs) x 1, and that you're weight training a MINIMUM of 2-3 times per week (but I prefer 4-5).
-
If someone you know is trying to lose fat, then send them here.
-
#highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss

HERE'S HOW TO LOSE FAT - Picture this: - You want to lose some fat, so this week, you start doing lots of cardio. Long boring cardio session on the treadmill, elliptical, and exercise bike. You sweat your butt off each session. - You diet a bit, do some weight training, and some of that dreaded HIIT, but the majority of your training is that cardio which you HATE. - One month later, you weigh yourself. You've only lost 1lb in a single month. This sucks, and it's why most people quit trying to lose weight. This is what Robert Baratheon would do. - Now, imagine what it would feel like to lose 1lb every 3-4 days. In 1 month, you'd lose 8 -10 lbs. Is that a program you could see yourself sticking to? Hell yes. - The truth is, if you want to lose fat, your nutrition is NUMBER 1. Eat less Calories than you burn. If you really want to get shredded, try BW (lbs) x 9-11. This is super low, but it'll shred the fat off of you, just make sure that your protein is high - BW (lbs) x 1, and that you're weight training a MINIMUM of 2-3 times per week (but I prefer 4-5). - If someone you know is trying to lose fat, then send them here. - #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss - 8 days ago

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Great post by my guy 👉@samuelforget (@get_repost)
・・・
Protein will be your best friend on a fat loss diet.
⠀
Eating enough of it keeps you full and helps you maintain muscle—giving you a lean, defined look without having to feel starving. Let’s talk about the best ways to get it:
⠀
1️⃣ Know your main sources
⠀
🐓 Some popular lean protein sources are egg whites, chicken, lean ground turkey or beef, whey protein, tuna, turkey breast, non-fat Greek yogurt, and cottage cheese.
⠀
2️⃣ Know your secondary sources
⠀
🥚Other foods have more calories from carbs and fat, but offer protein, too. Some examples are eggs, peanut butter, nuts, steak, hemp, edamame, chia seeds, quinoa, and tofu.
⠀
3️⃣ Plan ahead
⠀
🥘 If you’re going out to eat, look at the menu beforehand to find a high-protein entrée. If you’re grocery shopping, know what sources you’re going to buy.
⠀
4️⃣ Meal prep
⠀
📆 Only do this as much as necessary or you’ll get sick of it. Look at your schedule in advance, and see where you need to prep. I prefer Sunday’s and Wednesday’s.
⠀
5️⃣ Vary your prep style
⠀
👨‍🍳 You could grill, bake, sauté, or use a crock pot. You can use salt, pepper, garlic, hot sauce, or basil.
⠀
6️⃣ Bump up your portions
⠀
🍗 One or two eggs whites won’t cut it. Neither will one chicken breast. Eat bigger portions than you’re used to. If you’re too full to finish, that’s a good thing when dieting.
⠀
7️⃣ Upgrade your snacks
⠀
🧀 Highly processed snacks aren’t very filling. Some better protein-filled options are Greek yogurt, protein shakes, smoothies, cottage cheese with fruit, hard-boiled eggs, jerky, and protein bars.
⠀
8️⃣ Drink protein shakes and smoothies
⠀
💪🏼 If you’re struggling to get enough protein, a scoop of whey in a shake or smoothie can get you a quick 20-40 grams.
⠀
9️⃣ Add protein to things other than shakes
⠀
🥞 You can add whey to oatmeal, pancakes, baked goods, etc. It doesn’t have to be a mega amount—even 10-15 grams helps.
⠀
🔟 Invest in a meal prep service
⠀
🍴There are companies you can order premade meals from. You get what you pay for: convenience, time, and energy.
⠀
⬇️ If you know someone who could also benefit from this protein guide, send them here.

Great post by my guy @samuelforget (@get_repost ) ・・・ Protein will be your best friend on a fat loss diet. ⠀ Eating enough of it keeps you full and helps you maintain muscle—giving you a lean, defined look without having to feel starving. Let’s talk about the best ways to get it: ⠀ 1️⃣ Know your main sources ⠀ 🐓 Some popular lean protein sources are egg whites, chicken, lean ground turkey or beef, whey protein, tuna, turkey breast, non-fat Greek yogurt, and cottage cheese. ⠀ 2️⃣ Know your secondary sources ⠀ 🥚Other foods have more calories from carbs and fat, but offer protein, too. Some examples are eggs, peanut butter, nuts, steak, hemp, edamame, chia seeds, quinoa, and tofu. ⠀ 3️⃣ Plan ahead ⠀ 🥘 If you’re going out to eat, look at the menu beforehand to find a high-protein entrée. If you’re grocery shopping, know what sources you’re going to buy. ⠀ 4️⃣ Meal prep ⠀ Only do this as much as necessary or you’ll get sick of it. Look at your schedule in advance, and see where you need to prep. I prefer Sunday’s and Wednesday’s. ⠀ 5️⃣ Vary your prep style ⠀ You could grill, bake, sauté, or use a crock pot. You can use salt, pepper, garlic, hot sauce, or basil. ⠀ 6️⃣ Bump up your portions ⠀ One or two eggs whites won’t cut it. Neither will one chicken breast. Eat bigger portions than you’re used to. If you’re too full to finish, that’s a good thing when dieting. ⠀ 7️⃣ Upgrade your snacks ⠀ 🧀 Highly processed snacks aren’t very filling. Some better protein-filled options are Greek yogurt, protein shakes, smoothies, cottage cheese with fruit, hard-boiled eggs, jerky, and protein bars. ⠀ 8️⃣ Drink protein shakes and smoothies ⠀ 🏼 If you’re struggling to get enough protein, a scoop of whey in a shake or smoothie can get you a quick 20-40 grams. ⠀ 9️⃣ Add protein to things other than shakes ⠀ 🥞 You can add whey to oatmeal, pancakes, baked goods, etc. It doesn’t have to be a mega amount—even 10-15 grams helps. ⠀ Invest in a meal prep service ⠀ There are companies you can order premade meals from. You get what you pay for: convenience, time, and energy. ⠀ ️ If you know someone who could also benefit from this protein guide, send them here. - 8 days ago

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No pain no gain

Monday Motivation lets get it 
#mondaymotivation #gym #gymlife #gainz #fit #fitspo #fitness #beast #beastmode #aesthetics #workout #shred #ripped #bicepday #arms #leanmuscle #nutrition #vitamins #eatclean #shred #muscle #bodybuilderworkout #bodybuilding #instagrambodybuilding

No pain no gain Monday Motivation lets get it #mondaymotivation #gym #gymlife #gainz #fit #fitspo #fitness #beast #beastmode #aesthetics #workout #shred #ripped #bicepday #arms #leanmuscle #nutrition #vitamins #eatclean #shred #muscle #bodybuilderworkout #bodybuilding #instagrambodybuilding - 9 days ago

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#Repost @jmaxfitness (@get_repost)
・・・
Cardio is one of the worst ways for you to lose fat.
-
If you want to lose fat, start at the base of the pyramid. Your diet is most important. For Calories, bodyweight (lbs) x 10-12 is a great way to lose fat. For protein, get a minimum of 0.82g/lb, so if you're 200lbs, that's 164g of protein per day MINIMUM.
-
The next most important thing you can do to lose fat is to lift weights. Stay strong, and get stronger. This will help you maintain or build muscle mass. More muscle means your metabolism is higher, so you burn more calories throughout the day. -
You can easily just do diet and weight training and lose fat, but if you have more free time, you can do some HIIT. Interval training, barbell complexes, and sled pushes all work well here.
-
Lastly, I'd say, avoid long and slow boring cardio, but if you must do it, then make sure you're doing everything else FIRST. Long, slow cardio is your last resort. It's like jumping to hyperspace in an asteroid belt.
-
If someone you know is trying to lose fat, then send them here.
-
#highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss

#Repost @jmaxfitness (@get_repost ) ・・・ Cardio is one of the worst ways for you to lose fat. - If you want to lose fat, start at the base of the pyramid. Your diet is most important. For Calories, bodyweight (lbs) x 10-12 is a great way to lose fat. For protein, get a minimum of 0.82g/lb, so if you're 200lbs, that's 164g of protein per day MINIMUM. - The next most important thing you can do to lose fat is to lift weights. Stay strong, and get stronger. This will help you maintain or build muscle mass. More muscle means your metabolism is higher, so you burn more calories throughout the day. - You can easily just do diet and weight training and lose fat, but if you have more free time, you can do some HIIT. Interval training, barbell complexes, and sled pushes all work well here. - Lastly, I'd say, avoid long and slow boring cardio, but if you must do it, then make sure you're doing everything else FIRST. Long, slow cardio is your last resort. It's like jumping to hyperspace in an asteroid belt. - If someone you know is trying to lose fat, then send them here. - #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss - 9 days ago

59 Likes
4 Comments
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#Repost @bachperformance (@get_repost)
・・・
DIFFERENCES BETWEEN BUILDING MUSCLE AND LOSING FAT by @Bachperformance
.
When it comes to building muscle and losing fat, your training doesn’t need to be that drastically different. In both cases, the goal of strength training is to get stronger and build (or maintain) lean muscle. .
But what about the rest? Well, grab you black gold (aka ☕️) and let’s get to it, boss. .
⚠️Here’s the big difference⚠️
.
For building muscle, you’ll want a higher training frequency and as a result, more heavy, compound lifts. This creates a greater anabolic response to help you build more muscle. On the diet end, you want 1g/protein per 1lb of bodyweight and a caloric surplus of 300-500 calories.
.
✅This will be enough to stimulate muscle gains w/o a ton of fat.
.
To lose fat, lifting 3-4x per week will suffice. You don’t want long grueling workouts because frankly, you won’t be able to recover. If your volume is too high you’ll spike cortisol (a key stress hormone that can increase fat gain) and slow your rate of fat loss.
.
💪🏼You’ll want to lift heavy to maintain strength and size and keep workouts a bit shorter. 👉A calorie deficit as aggressive as 20-25% percent with 1/g of protein per 1/lb of bodyweight can be maintained for a few weeks for fast fat loss.
.
Obviously, you may have questions on some of this. Drop them below and I’ll help you out.
.

#buildmuscle #gainmuscle #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #bachperformance #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #bachperformance #muscleman #howtolosefat #liss

#Repost @bachperformance (@get_repost ) ・・・ DIFFERENCES BETWEEN BUILDING MUSCLE AND LOSING FAT by @Bachperformance .
When it comes to building muscle and losing fat, your training doesn’t need to be that drastically different. In both cases, the goal of strength training is to get stronger and build (or maintain) lean muscle. .
But what about the rest? Well, grab you black gold (aka ️) and let’s get to it, boss. .
️Here’s the big difference️ .
For building muscle, you’ll want a higher training frequency and as a result, more heavy, compound lifts. This creates a greater anabolic response to help you build more muscle. On the diet end, you want 1g/protein per 1lb of bodyweight and a caloric surplus of 300-500 calories. . This will be enough to stimulate muscle gains w/o a ton of fat. .
To lose fat, lifting 3-4x per week will suffice. You don’t want long grueling workouts because frankly, you won’t be able to recover. If your volume is too high you’ll spike cortisol (a key stress hormone that can increase fat gain) and slow your rate of fat loss. . 🏼You’ll want to lift heavy to maintain strength and size and keep workouts a bit shorter. A calorie deficit as aggressive as 20-25% percent with 1/g of protein per 1/lb of bodyweight can be maintained for a few weeks for fast fat loss. .
Obviously, you may have questions on some of this. Drop them below and I’ll help you out. . 
#buildmuscle #gainmuscle #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #bachperformance #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #bachperformance #muscleman #howtolosefat #liss - 10 days ago

21 Likes
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HOW SKINNY GUYS CAN BUILD MUSCLE
-
If you're a skinny guy, you need a different approach to build muscle than the "average" guy. Your metabolism is faster than a Delorean going back to 1985. The more you eat, the more your metabolism speeds up, but it's a race you can win. Here's how:
-
Eat 3 solid food meals per day. Take a dinner plate and fill 1/4 of the plate with protein (meat, fish, eggs, etc), 1/4 of the plate with starchy carbs (potatoes, rice etc), and half the plate with vegetables.
-
Between meals, drink 3 supershakes per day containing 1 scoop of whey isolate, nuts, spinach, water, and a frozen banana.
-
Lift weights 3x per week using a full body workout. Each workout, try to get stronger in each and every lift.
-
On top of this, sleep at least 7 hours per night and take 5g of creatine per day.
-
If someone you know could benefit from this, send them here.
-
#ectomorph #superskinny #jmaxfitness #iifymfam #flexiblediet #weightgainer #benching #armday #armdayeveryday #supershake #weightgainjourney #massgain #bodybuilderworkout #proteinshake #proteinbar #highprotein #curlsforthegirls #trisfortheguys #weightgain #gainmuscle #massgainer #meatheadproblems #meathead #skinnyguy #bulking #bulkup #creatine #liftordie #doyouevenliftbro

HOW SKINNY GUYS CAN BUILD MUSCLE - If you're a skinny guy, you need a different approach to build muscle than the "average" guy. Your metabolism is faster than a Delorean going back to 1985. The more you eat, the more your metabolism speeds up, but it's a race you can win. Here's how: - Eat 3 solid food meals per day. Take a dinner plate and fill 1/4 of the plate with protein (meat, fish, eggs, etc), 1/4 of the plate with starchy carbs (potatoes, rice etc), and half the plate with vegetables. - Between meals, drink 3 supershakes per day containing 1 scoop of whey isolate, nuts, spinach, water, and a frozen banana. - Lift weights 3x per week using a full body workout. Each workout, try to get stronger in each and every lift. - On top of this, sleep at least 7 hours per night and take 5g of creatine per day. - If someone you know could benefit from this, send them here. - #ectomorph #superskinny #jmaxfitness #iifymfam #flexiblediet #weightgainer #benching #armday #armdayeveryday #supershake #weightgainjourney #massgain #bodybuilderworkout #proteinshake #proteinbar #highprotein #curlsforthegirls #trisfortheguys #weightgain #gainmuscle #massgainer #meatheadproblems #meathead #skinnyguy #bulking #bulkup #creatine #liftordie #doyouevenliftbro - 11 days ago

5,562 Likes
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0
DIFFERENCES BETWEEN BUILDING MUSCLE AND LOSING FAT .
When it comes to building muscle and losing fat, your training doesn’t need to be that drastically different. In both cases, the goal of strength training is to get stronger and build (or maintain) lean muscle. .
But what about the rest❓Well, grab you black gold (aka ☕️) and let’s get to it, boss. 😎
.
Here’s the big difference:
For building muscle 💪🏼you’ll want a higher training frequency and as a result, more heavy, compound lifts.
.
👉This creates a greater anabolic response to help you build more muscle.On the diet end, you want 1g/protein per 1lb of bodyweight and a caloric surplus of 300-500 calories.This will be enough to stimulate muscle gains w/o a ton of fat.
.
✅To lose fat, lifting 3-4x per week will suffice. You don’t want long grueling workouts because frankly, you won’t be able to recover. If your volume is too high you’ll spike cortisol (a key stress hormone that can increase fat gain) and slow your rate of fat loss.A calorie deficit as aggressive as 20-25% percent with 1/g of protein per 1/lb of bodyweight can be maintained for a few weeks for fast fat loss. .
Obviously, you may have questions on some of this. Drop them below and I’ll help you out. .
.
by @Bachperformance
.

#buildmuscle #gainmuscle #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #bachperformance #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #bachperformance #muscleman #howtolosefat #liss
#gravity_fitness894
#nitinbhati894
https://www.youtube.com/channel/UCY5YRY75VDXrpdjFYrNJXWA

https://www.youtube.com/channel/UCTzV_4I_ljxTG2a-fv7ee5A

DIFFERENCES BETWEEN BUILDING MUSCLE AND LOSING FAT .
When it comes to building muscle and losing fat, your training doesn’t need to be that drastically different. In both cases, the goal of strength training is to get stronger and build (or maintain) lean muscle. .
But what about the restWell, grab you black gold (aka ️) and let’s get to it, boss. 😎
.
Here’s the big difference:
For building muscle 🏼you’ll want a higher training frequency and as a result, more heavy, compound lifts. . This creates a greater anabolic response to help you build more muscle.On the diet end, you want 1g/protein per 1lb of bodyweight and a caloric surplus of 300-500 calories.This will be enough to stimulate muscle gains w/o a ton of fat. .
To lose fat, lifting 3-4x per week will suffice. You don’t want long grueling workouts because frankly, you won’t be able to recover. If your volume is too high you’ll spike cortisol (a key stress hormone that can increase fat gain) and slow your rate of fat loss.A calorie deficit as aggressive as 20-25% percent with 1/g of protein per 1/lb of bodyweight can be maintained for a few weeks for fast fat loss. .
Obviously, you may have questions on some of this. Drop them below and I’ll help you out. . . by @Bachperformance .

#buildmuscle #gainmuscle #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #bachperformance #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #bachperformance #muscleman #howtolosefat #liss #gravity_fitness894 #nitinbhati894 https://www.youtube.com/channel/UCY5YRY75VDXrpdjFYrNJXWA https://www.youtube.com/channel/UCTzV_4I_ljxTG2a-fv7ee5A - 12 days ago

29 Likes
1 Comments
0
#Repost @jmaxfitness (@get_repost)
・・・
BEST SUPPLEMENTS FOR FAT LOSS
-
If you want to lose fat, there are a couple supplements that can help you. Let me explain:
-
First of all, if we’re talking pure supplements here, then caffeine has been proven again and again to speed up fat loss. Personally, I take caffeine pills (because I don’t drink coffee), but you can easily get it by drinking more coffee.
-
Secondly, if you want to lose fat, you need to be in a Caloric deficit. On top of this, you want to be on a high protein diet. If you cannot get enough protein with food, then whey isolate will be the supplement to help you get there. Aim for an absolute minimum of 0.82g/lb, so if you’re 200lbs, that’s 164g of protein daily.
-
Lastly, you want to know a great “supplement” for fat loss? Hard work. That means sprints and weight training. Nothing helps you lose fat better than weight training. Take out weight training, and you will lose WEIGHT. In order to lose as much fat as possible, you need to hang onto your muscle, and that’s where weight training comes in. The sprints will help elevate your metabolism.
-
Got a friend who would be interested in this? Then send them here!
-
#highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness

#Repost @jmaxfitness (@get_repost ) ・・・ BEST SUPPLEMENTS FOR FAT LOSS - If you want to lose fat, there are a couple supplements that can help you. Let me explain: - First of all, if we’re talking pure supplements here, then caffeine has been proven again and again to speed up fat loss. Personally, I take caffeine pills (because I don’t drink coffee), but you can easily get it by drinking more coffee. - Secondly, if you want to lose fat, you need to be in a Caloric deficit. On top of this, you want to be on a high protein diet. If you cannot get enough protein with food, then whey isolate will be the supplement to help you get there. Aim for an absolute minimum of 0.82g/lb, so if you’re 200lbs, that’s 164g of protein daily. - Lastly, you want to know a great “supplement” for fat loss? Hard work. That means sprints and weight training. Nothing helps you lose fat better than weight training. Take out weight training, and you will lose WEIGHT. In order to lose as much fat as possible, you need to hang onto your muscle, and that’s where weight training comes in. The sprints will help elevate your metabolism. - Got a friend who would be interested in this? Then send them here! - #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness - 13 days ago

18 Likes
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0
💥THE 4 BASIC MOVEMENT PATTERNS YOU SHOULD BE DOING💥
-
👉Just to clarify, this is no exhaustive list, however if you’re not incorporating these basic patterns you’re messing up.
-
🙅‍♂️Now I am no proponent of making blanket statements about exercise (or nutrition for that matter) however these really are the foundation.
-
🏋️‍♀️Your versions may look different than these, thats okay, as long as you have the basics covered.
-
🗯PS. These are the 4 basics:
-
- Squats
- Hinge
- Push
- Pull
-
😝Again, there are more movements than this but with little exception you should be including these movements.
-
🏋️‍♂️Some basic variation in the squat is the split stance squat, which could be progressed into a more dynamic version the lunge. -
🤸‍♀️The deadlift has its counter part, the single leg deadlift. This is a great way to address strength, stability, muscular asymmetry, and even mobility!
-
💪Upper body has pushing and pulling that both should probably happen vertically and horizontal, so forwards and overhead.
-
🤜My favorite press has to be the push-up as it’s so shoulder-healthy (when done correctly) as is the chin up, also a favorite for pulling variations.
-
✅A good reason for not including them: if you have pain present during or after doing any of the basic four. Meet up with a  coach, get a screening done assess what is limiting your basic patterns but in the mean time, hold off on anything that causes pain.
-
❌And bad reasons for not having them in your program: You don’t like doing them, or are doing a ton of accessory work (read: isolation exercises) and don’t have time for them.
-
🤷‍♂️Like I said, no blanket statement, to each their own, but don’t make the mistake of doing a TON of accessory small movements and miss out on the basic.
-
💡As Jim Rohn says “Most people fail because they major in the minor things” make sure to put the first things first if you’re wanting your gym time to be effective.
-
🎉Best wishes and Happy New Year!
-
❤️Thanks for reading, love it? Hate it? Questions?
-
📥We want others to be successful, send us a message if we can answer anything for you!

THE 4 BASIC MOVEMENT PATTERNS YOU SHOULD BE DOING - Just to clarify, this is no exhaustive list, however if you’re not incorporating these basic patterns you’re messing up. - ‍♂️Now I am no proponent of making blanket statements about exercise (or nutrition for that matter) however these really are the foundation. - 🏋️‍♀️Your versions may look different than these, thats okay, as long as you have the basics covered. - 🗯PS. These are the 4 basics: - - Squats - Hinge - Push - Pull - Again, there are more movements than this but with little exception you should be including these movements. - 🏋️‍♂️Some basic variation in the squat is the split stance squat, which could be progressed into a more dynamic version the lunge. - 🤸‍♀️The deadlift has its counter part, the single leg deadlift. This is a great way to address strength, stability, muscular asymmetry, and even mobility! - Upper body has pushing and pulling that both should probably happen vertically and horizontal, so forwards and overhead. - 🤜My favorite press has to be the push-up as it’s so shoulder-healthy (when done correctly) as is the chin up, also a favorite for pulling variations. - A good reason for not including them: if you have pain present during or after doing any of the basic four. Meet up with a coach, get a screening done assess what is limiting your basic patterns but in the mean time, hold off on anything that causes pain. - And bad reasons for not having them in your program: You don’t like doing them, or are doing a ton of accessory work (read: isolation exercises) and don’t have time for them. - 🤷‍♂️Like I said, no blanket statement, to each their own, but don’t make the mistake of doing a TON of accessory small movements and miss out on the basic. - As Jim Rohn says “Most people fail because they major in the minor things” make sure to put the first things first if you’re wanting your gym time to be effective. - Best wishes and Happy New Year! - ️Thanks for reading, love it? Hate it? Questions? - We want others to be successful, send us a message if we can answer anything for you! - 14 days ago

34 Likes
1 Comments
0
BEST SUPPLEMENTS FOR FAT LOSS
-
If you want to lose fat, there are a couple supplements that can help you. Let me explain:
-
First of all, if we’re talking pure supplements here, then caffeine has been proven again and again to speed up fat loss. Personally, I take caffeine pills (because I don’t drink coffee), but you can easily get it by drinking more coffee.
-
Secondly, if you want to lose fat, you need to be in a Caloric deficit. On top of this, you want to be on a high protein diet. If you cannot get enough protein with food, then whey isolate will be the supplement to help you get there. Aim for an absolute minimum of 0.82g/lb, so if you’re 200lbs, that’s 164g of protein daily.
-
Lastly, you want to know a great “supplement” for fat loss? Hard work. That means sprints and weight training. Nothing helps you lose fat better than weight training. Take out weight training, and you will lose WEIGHT. In order to lose as much fat as possible, you need to hang onto your muscle, and that’s where weight training comes in. The sprints will help elevate your metabolism.
-
Got a friend who would be interested in this? Then send them here!
-
#highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness

BEST SUPPLEMENTS FOR FAT LOSS - If you want to lose fat, there are a couple supplements that can help you. Let me explain: - First of all, if we’re talking pure supplements here, then caffeine has been proven again and again to speed up fat loss. Personally, I take caffeine pills (because I don’t drink coffee), but you can easily get it by drinking more coffee. - Secondly, if you want to lose fat, you need to be in a Caloric deficit. On top of this, you want to be on a high protein diet. If you cannot get enough protein with food, then whey isolate will be the supplement to help you get there. Aim for an absolute minimum of 0.82g/lb, so if you’re 200lbs, that’s 164g of protein daily. - Lastly, you want to know a great “supplement” for fat loss? Hard work. That means sprints and weight training. Nothing helps you lose fat better than weight training. Take out weight training, and you will lose WEIGHT. In order to lose as much fat as possible, you need to hang onto your muscle, and that’s where weight training comes in. The sprints will help elevate your metabolism. - Got a friend who would be interested in this? Then send them here! - #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness - 14 days ago

86 Likes
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0
Get shredded and ripped in #tabataultimatefitness brand new class structure #Hitt class learn how to lift properly and get shredded in the process. Summer is a few months away. Monday Wednesday and Friday morning 8am. .
.
.
.
.
 #bodybuilder #bodybuilderworkout #elitefitness #shredded #ripped #beachbody #twa #trainwithanwar #classpass #tabatatakeover #brooklyn #thingstodoinbrooklyn #nyc #newyork #trainlikeanwar #tla #fitdad #fitmom

Get shredded and ripped in #tabataultimatefitness brand new class structure #Hitt class learn how to lift properly and get shredded in the process. Summer is a few months away. Monday Wednesday and Friday morning 8am. . . . . . #bodybuilder #bodybuilderworkout #elitefitness #shredded #ripped #beachbody #twa #trainwithanwar #classpass #tabatatakeover #brooklyn #thingstodoinbrooklyn #nyc #newyork #trainlikeanwar #tla #fitdad #fitmom - 15 days ago

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A boy will tell you, a man will show you. .
.
.
.
#highintensityintervaltraining #hiit #caloricdeficit #model #fashion #smile #transformation #strengthtraining #livefit #mensfashion #abs #cardio #sunday #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #Newyear #nashville #holidays #GQ #nashvillepersonaltrainer

A boy will tell you, a man will show you. . . . . #highintensityintervaltraining #hiit #caloricdeficit #model #fashion #smile #transformation #strengthtraining #livefit #mensfashion #abs #cardio #sunday #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #Newyear #nashville #holidays #GQ #nashvillepersonaltrainer - 18 days ago

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Back In My Playground. 
Let's Get It 💥

#gym #gymlife #gainz #gains #fit #fitspo #fitness #beast #beastmode #aesthetics #workout #shred #ripped #power #gymrat #muscle #putinwork #pump #pumped #gymwear #gymbeast #gymapparrel #biceps #bodybuilderworkout #bodybuilding #instagrambodybuilding

Back In My Playground. Let's Get It #gym #gymlife #gainz #gains #fit #fitspo #fitness #beast #beastmode #aesthetics #workout #shred #ripped #power #gymrat #muscle #putinwork #pump #pumped #gymwear #gymbeast #gymapparrel #biceps #bodybuilderworkout #bodybuilding #instagrambodybuilding - 19 days ago

88 Likes
3 Comments
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Follow @fitnessrealms for daily fitness motivation
-
HOW TO GET A SIX-PACK
-

I remember when I was younger, all I wanted as a good six pack. I spent hours doing sit-ups and long distance running, but it didn't work. This is because sit-ups don't really target the abs. They hit the hip flexors instead.
-
These days, people seem to be doing crazy things like juice cleanses. Luckily, this wasn't around when I first started training, or else I would have fallen for it.
-
Getting a six-pack is pretty simple, actually. All you have to do is 3 things: eat in a caloric deficit (so you're losing weight), eat high protein (to maintain your muscle), and strength train (to build your abdominals). You can lift weights or strength train with your bodyweight. Both work when it comes to getting abs, which means ANYONE can get a six-pack.
-
But I need your help. What's your favourite six pack exercise? Let me know below.

Follow @fitnessrealms for daily fitness motivation - HOW TO GET A SIX-PACK - I remember when I was younger, all I wanted as a good six pack. I spent hours doing sit-ups and long distance running, but it didn't work. This is because sit-ups don't really target the abs. They hit the hip flexors instead. - These days, people seem to be doing crazy things like juice cleanses. Luckily, this wasn't around when I first started training, or else I would have fallen for it. - Getting a six-pack is pretty simple, actually. All you have to do is 3 things: eat in a caloric deficit (so you're losing weight), eat high protein (to maintain your muscle), and strength train (to build your abdominals). You can lift weights or strength train with your bodyweight. Both work when it comes to getting abs, which means ANYONE can get a six-pack. - But I need your help. What's your favourite six pack exercise? Let me know below. - 20 days ago

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