#trisfortheguys

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How To Build Muscle: By @danrichardfitness
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When people think of muscle building they think they have to get stronger. Which is true, but it’s not the only way.
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Muscle Tension: This is where you focus on just building strength. This is what most people do. Which is great! But if this is all you do it can lead to injury which can set you back a couple months. Keeping this phase of muscle building to 4-6 weeks.
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Muscle Damage: Muscle damage is where you focus on the negative part of a lift. Or the lowering part. This is a great way to build muscle while also reducing the chance of injury as you will have to use lighter weights.
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Stress: And finally, muscle stress! This is a favorite for most people as you can really focus on the pump! -
There you go! Three ways to build muscle. -
Tag someone who needs this 😊
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#ectomorph #superskinny #danricahrdfitness #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 To Build Muscle: By @danrichardfitness - When people think of muscle building they think they have to get stronger. Which is true, but it’s not the only way. - Muscle Tension: This is where you focus on just building strength. This is what most people do. Which is great! But if this is all you do it can lead to injury which can set you back a couple months. Keeping this phase of muscle building to 4-6 weeks. - Muscle Damage: Muscle damage is where you focus on the negative part of a lift. Or the lowering part. This is a great way to build muscle while also reducing the chance of injury as you will have to use lighter weights. - Stress: And finally, muscle stress! This is a favorite for most people as you can really focus on the pump! - There you go! Three ways to build muscle. - Tag someone who needs this - #ectomorph #superskinny #danricahrdfitness #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 - 9 hours ago

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HOW TO PERFORM MOUNTAIN CLIMBERS by @sculptedmuscle⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Whenever you can target multiple muscle groups with one exercise, you have a winner. And guess what? Good ole' Mountain Climbers does exactly that...⠀⠀⠀⠀⠀⠀⠀⠀⠀
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When performed correctly, Mountain Climbers will help trim your waistline and tone both your obliques and lower abdominals. They are also a great isometric exercise for your chest and shoulders.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here are 4 simple tips that you can use to perfect your form with Mountain Climbers:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1.) Begin in a standard pushup position with your legs straightened and your hands roughly shoulder width apart.⠀⠀⠀⠀⠀⠀⠀⠀⠀
2.) Elevate your knees past your waistline and up to your chest on each rep.⠀⠀⠀⠀⠀⠀⠀⠀⠀
3.) Keep your upper body straightened at all times with your head looking down.⠀⠀⠀⠀⠀⠀⠀⠀⠀
4.) Take deep slow breaths on each rep.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Proper form is always key with any exercise that you perform...but it's especially important when doing Mountain Climbers. One of the biggest mistakes people make is that they limit the full range of motion on each rep...⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Raising your knee up to your waistline level only activates your hip flexors. You only start targeting your lower abdominals when your knee breaks the point of your waistline on each rep. This seems like a subtle movement, but it will make all the difference in your core development going forward.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Do you know someone trying to get toned six pack abs? If so, feel free to TAG them below.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#mountainclimbers #coreworkout #bodyweight #sixpackabs #iifym #flexibledieting #bodyweighttraining  #armday #armdayeveryday #fatlossdiet #armworkout #armworkouts #armpump #chestday #bodybuilderworkout #fatloss #bicepcurls #bicepscurls #fatlossworkout #bicepsexercise #shouldersday #armstraining #armtraining #curlsforthegirls #trisfortheguys #weightlossworkout #gainmuscle #workoutroutines #lowerabs #fit

HOW TO PERFORM MOUNTAIN CLIMBERS by @sculptedmuscle ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Whenever you can target multiple muscle groups with one exercise, you have a winner. And guess what? Good ole' Mountain Climbers does exactly that...⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ When performed correctly, Mountain Climbers will help trim your waistline and tone both your obliques and lower abdominals. They are also a great isometric exercise for your chest and shoulders.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here are 4 simple tips that you can use to perfect your form with Mountain Climbers:⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1.) Begin in a standard pushup position with your legs straightened and your hands roughly shoulder width apart.⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2.) Elevate your knees past your waistline and up to your chest on each rep.⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3.) Keep your upper body straightened at all times with your head looking down.⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4.) Take deep slow breaths on each rep.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Proper form is always key with any exercise that you perform...but it's especially important when doing Mountain Climbers. One of the biggest mistakes people make is that they limit the full range of motion on each rep...⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Raising your knee up to your waistline level only activates your hip flexors. You only start targeting your lower abdominals when your knee breaks the point of your waistline on each rep. This seems like a subtle movement, but it will make all the difference in your core development going forward.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Do you know someone trying to get toned six pack abs? If so, feel free to TAG them below.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #mountainclimbers #coreworkout #bodyweight #sixpackabs #iifym #flexibledieting #bodyweighttraining #armday #armdayeveryday #fatlossdiet #armworkout #armworkouts #armpump #chestday #bodybuilderworkout #fatloss #bicepcurls #bicepscurls #fatlossworkout #bicepsexercise #shouldersday #armstraining #armtraining #curlsforthegirls #trisfortheguys #weightlossworkout #gainmuscle #workoutroutines #lowerabs #fit - 12 hours ago

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🔝 🤙 #ExtremeExercise
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Fitness tips & inspiration ➡ @extremeexercise
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Follow me @skiman.factual.fitness for daily nutritional & strength and bodybuilding training advice whether its FAT LOSS 👉👉 or LEAN GAINZ.... Hit the follow button NOW, don't miss out on some great science/myth busting info! 😉 *UPPER HYPERTROPHY WORKOUT* by @skiman.factual.fitness

A small clip from last weekend's upper hypertrohpy workout.

Hope you like it! --Ski 💪✌️ #supplements #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #weightloss #protein #creatine #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #personaltrainer #shredded #mensfitness  Credits: @skiman.factual.fitness

🤙 #ExtremeExercise . Fitness tips & inspiration @extremeexercise . . Follow me @skiman.factual.fitness for daily nutritional & strength and bodybuilding training advice whether its FAT LOSS or LEAN GAINZ.... Hit the follow button NOW, don't miss out on some great science/myth busting info! *UPPER HYPERTROPHY WORKOUT* by @skiman.factual.fitness A small clip from last weekend's upper hypertrohpy workout. Hope you like it! --Ski #supplements #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #weightloss #protein #creatine #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #personaltrainer #shredded #mensfitness Credits: @skiman.factual.fitness - 12 hours ago

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Follow me @skiman.factual.fitness for daily nutritional & strength and bodybuilding training advice whether its FAT LOSS 👉👉 or LEAN GAINZ.... Hit the follow button NOW, don't miss out on some great science/myth busting info! 😉 *UPPER HYPERTROPHY WORKOUT* by @skiman.factual.fitness

A small clip from last weekend's upper hypertrohpy workout.

Hope you like it! --Ski 💪✌️ #supplements #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #weightloss #protein #creatine #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #personaltrainer #shredded #mensfitness #fit

Follow me @skiman.factual.fitness for daily nutritional & strength and bodybuilding training advice whether its FAT LOSS or LEAN GAINZ.... Hit the follow button NOW, don't miss out on some great science/myth busting info! *UPPER HYPERTROPHY WORKOUT* by @skiman.factual.fitness A small clip from last weekend's upper hypertrohpy workout. Hope you like it! --Ski #supplements #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #weightloss #protein #creatine #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #personaltrainer #shredded #mensfitness #fit - 12 hours ago

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“I tried to tell him that it’s hugely important to train calves... legs get the babes, that’s what I said. We’re making legday great again!” #legday #wheelsofsteel #igfit #instafit #instagain #fitnessmeme #bodybuildingmeme #chickenlegs #teamnocalves #internationalchestday #chestdaybrah #curlsforthegirls #trisfortheguys? #rngaintrian #massmurse #murseswhotrain #murseswholift #nurseswhotrain #nurseswholift #pickheavythingsupandputthemdown #chesticles

“I tried to tell him that it’s hugely important to train calves... legs get the babes, that’s what I said. We’re making legday great again!” #legday #wheelsofsteel #igfit #instafit #instagain #fitnessmeme #bodybuildingmeme #chickenlegs #teamnocalves #internationalchestday #chestdaybrah #curlsforthegirls #trisfortheguys ? #rngaintrian #massmurse #murseswhotrain #murseswholift #nurseswhotrain #nurseswholift #pickheavythingsupandputthemdown #chesticles - 13 hours ago

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Laugh, feel the burn, watch the musklesss grow and love yo self 🤙🏼 P.S. if you want to meet me at the bar, this is where I’ll be 😏🍻
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#gwpl #loveyoself #tittiesandtris #girlswithmuscle #enjoytheprocess #fitnessjourney #gymrat #girlswholift #thisistherealbar #weightsandproteinshakes #trisfortheguys #chestday #swole #savage 🏋🏼‍♀️💪🏼🍑💦❤️🔥🎶😈💯😏

Laugh, feel the burn, watch the musklesss grow and love yo self 🤙🏼 P.S. if you want to meet me at the bar, this is where I’ll be . . . #gwpl #loveyoself #tittiesandtris #girlswithmuscle #enjoytheprocess #fitnessjourney #gymrat #girlswholift #thisistherealbar #weightsandproteinshakes #trisfortheguys #chestday #swole #savage 🏋🏼‍♀️🏼😈 - 13 hours 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:
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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.
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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.
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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.

・・・ 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 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. - 14 hours ago

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OH YEAH #BIS AND #TRIS 💪🏼 check out these three #KillerMoves for mad #armgains!•••••
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1. TRICEP TRILOGY - 8 #SkullCrushers into 8 #PullOvers into 8 #CloseGripPresses •••
2. 21 GUNS- 7 Bottom Stance #Curls into 7 Top Stance Curls into 7 #Full #BicepCurls •••
3. INCLINE SWITCH CURLS- Seated at an Incline, Switch Grip- FOCUS ON THE NEGATIVE. #IssaArmDay

OH YEAH #BIS AND #TRIS 🏼 check out these three #KillerMoves for mad #armgains !••••• ••• 1. TRICEP TRILOGY - 8 #SkullCrushers into 8 #PullOvers into 8 #CloseGripPresses ••• 2. 21 GUNS- 7 Bottom Stance #Curls into 7 Top Stance Curls into 7 #Full #BicepCurls ••• 3. INCLINE SWITCH CURLS- Seated at an Incline, Switch Grip- FOCUS ON THE NEGATIVE. #IssaArmDay - 15 hours ago

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Just dreaming of when I can squat or deadlift again... Tore my hamstring this weekend pretending to be an athlete/strongman... Time to train arms for the first time directly in a long time. Hopefully go from a hair under 16 inches to 17 in a month. Any suggestions?

#Squat #Deadlift #HomeGym #Gym #spudinc #tricep #bicep #trisfortheguys #curlsforthegirls #Powerlifting #Strongman #crossfit #Bodybuilding #bodybuildingreddit #redditbodybuilding #nopeak #like4like #likeforlike #likesforlikes #Toomanyhashtagsforattention

Just dreaming of when I can squat or deadlift again... Tore my hamstring this weekend pretending to be an athlete/strongman... Time to train arms for the first time directly in a long time. Hopefully go from a hair under 16 inches to 17 in a month. Any suggestions? #Squat #Deadlift #HomeGym #Gym #spudinc #tricep #bicep #trisfortheguys #curlsforthegirls #Powerlifting #Strongman #crossfit #Bodybuilding #bodybuildingreddit #redditbodybuilding #nopeak #like4like #likeforlike #likesforlikes #Toomanyhashtagsforattention - 17 hours ago

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21 days until Cape Verde💪🏼
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#fitfrankiee #frankiesfitnes #newme #trisfortheguys #gunshow #fitnessmotivation #fitnessjourney

21 days until Cape Verde🏼 . . . . . . . . . #fitfrankiee #frankiesfitnes #newme #trisfortheguys #gunshow #fitnessmotivation #fitnessjourney - 18 hours ago

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Started a newish diet yesterday. I’m looking to cut back down a little bit. Posting a before pic for reference purposes. #flexwednesday #notflexing #filter #madeinamerica #bisfortheguys #trisfortheguys #fitnessmotivation #optimumnutrition #fitness

Started a newish diet yesterday. I’m looking to cut back down a little bit. Posting a before pic for reference purposes. #flexwednesday #notflexing #filter #madeinamerica #bisfortheguys #trisfortheguys #fitnessmotivation #optimumnutrition #fitness - 20 hours ago

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Save this post if you want to lose fat with Intermittent Fasting.
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INTERMITTENT FASTING FOR FAT LOSS by @jmaxfitness
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There are 2 ways to use Intermittent Fasting (IF) for fat loss.
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The first method is using the 16/8 method where you fast for 16 hours, and then eat for 8 hours.  You sleep for 8 hours, fast for the first 8 hours of the day, and then eat the last 8 hours of the day.  Using this method, it feels like you're only dieting for half the day.
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The second method is using 24 hour fasts (technically 22-23 hours, but 24 sounds better haha). Twice a week, you'll fast the entire day, and then eat a small meal before bed.  This allows you to eat MORE calories the other 5 days of the week.  Using this method, it feels like you're only dieting twice-a-week.
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This example uses a 180 lb person who wants to get shredded quickly.  During the 16/8, they are eating 1800 Calories per day, and during the 24 fasts, they are eating 600 Calories on fast days and 2280 Calories on non-fast days.
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If you want to take this one step further, you can combine the two methods, and use 16/8 fasts 5-days per week and then 24 hour fasts 2-days per week.
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If someone you know would be interested in this, then send them here.
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#intermittentfasting #fasting #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

Save this post if you want to lose fat with Intermittent Fasting. - INTERMITTENT FASTING FOR FAT LOSS by @jmaxfitness - There are 2 ways to use Intermittent Fasting (IF) for fat loss. - The first method is using the 16/8 method where you fast for 16 hours, and then eat for 8 hours. You sleep for 8 hours, fast for the first 8 hours of the day, and then eat the last 8 hours of the day. Using this method, it feels like you're only dieting for half the day. - The second method is using 24 hour fasts (technically 22-23 hours, but 24 sounds better haha). Twice a week, you'll fast the entire day, and then eat a small meal before bed. This allows you to eat MORE calories the other 5 days of the week. Using this method, it feels like you're only dieting twice-a-week. - This example uses a 180 lb person who wants to get shredded quickly. During the 16/8, they are eating 1800 Calories per day, and during the 24 fasts, they are eating 600 Calories on fast days and 2280 Calories on non-fast days. - If you want to take this one step further, you can combine the two methods, and use 16/8 fasts 5-days per week and then 24 hour fasts 2-days per week. - If someone you know would be interested in this, then send them here. - #intermittentfasting #fasting #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 - 20 hours ago

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Wednesday workouts with @dylan_dme 🙌🏻💪🏻 🍑
#trisfortheguys 
#glutesday

Wednesday workouts with @dylan_dme 🏻🏻 #trisfortheguys #glutesday - 22 hours ago

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Which bench press do you do? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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👇🏼Science👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
Pec major muscle activity: All of Schick et al (2010), Saeterbakken et al (2011), McCaw & Friday (1994) & Welsch et al (2005) found no difference in pec major activity between the free-weight barbell (BBP) and dumbbell bench press (DBP).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Triceps muscle activity: Saeterbakken et al (2011) reported greater muscle activity in BBP press compared with the DBP.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Biceps brachii muscle activity: Saeterbekken et al (2011) reported that a significantly greater bicep brachii muscle activity during the DBP as opposed to the BBP.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Anterior deltoid muscle activity: Saeterbakken et al (2011) & Welsch et al (2005) found no difference in anterior deltoid muscle activity between the BBP & DBP.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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👇🏼Overall barbell bench conclusion👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Same pec major & anterior deltoid activity.⠀⠀⠀⠀⠀⠀⠀⠀⠀
•More stable.⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Allows for more weight to be used.⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Requires less stabilization.⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Higher tricep activation.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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👇🏼Overall dumbbell bench conclusion👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Same pec major & anterior deltoid activity.⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Less stable.⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Allows for less weight to be used.⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Requires more stabilization.⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Better contraction/range of motion i.e. you can bring your arms closer together at the top of the press (horizontal adduction).⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Higher bicep activation.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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⠀⠀⠀(Credit: @smurray_32 )⠀⠀⠀⠀
#benchpress #chestworkout #chestday #lean #shredded #bodybuilderlifestyle #fitnesslifestyle #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #personaltrainer #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #weighttraining #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #fit

Which bench press do you do? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🏼Science🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀ Pec major muscle activity: All of Schick et al (2010), Saeterbakken et al (2011), McCaw & Friday (1994) & Welsch et al (2005) found no difference in pec major activity between the free-weight barbell (BBP) and dumbbell bench press (DBP).⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Triceps muscle activity: Saeterbakken et al (2011) reported greater muscle activity in BBP press compared with the DBP.⠀⠀⠀⠀⠀⠀⠀⠀⠀ Biceps brachii muscle activity: Saeterbekken et al (2011) reported that a significantly greater bicep brachii muscle activity during the DBP as opposed to the BBP.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Anterior deltoid muscle activity: Saeterbakken et al (2011) & Welsch et al (2005) found no difference in anterior deltoid muscle activity between the BBP & DBP.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🏼Overall barbell bench conclusion🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Same pec major & anterior deltoid activity.⠀⠀⠀⠀⠀⠀⠀⠀⠀ •More stable.⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Allows for more weight to be used.⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Requires less stabilization.⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Higher tricep activation.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🏼Overall dumbbell bench conclusion🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Same pec major & anterior deltoid activity.⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Less stable.⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Allows for less weight to be used.⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Requires more stabilization.⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Better contraction/range of motion i.e. you can bring your arms closer together at the top of the press (horizontal adduction).⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Higher bicep activation.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀(Credit: @smurray_32 )⠀⠀⠀⠀ #benchpress #chestworkout #chestday #lean #shredded #bodybuilderlifestyle #fitnesslifestyle #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #personaltrainer #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #weighttraining #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #fit - 23 hours ago

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Best 4 Muscle Building Foods witih @the_healthy_fighter .⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Proteins are the main building blocks of the body.⠀⠀⠀⠀⠀⠀⠀⠀⠀
They're used to make muscles, tendons, organs and skin.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Proteins are also used to make enzymes, hormones, neurotransmitters and various tiny molecules that serve important functions.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Without protein, life as we know it would not be possible.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Proteins are made out of smaller molecules called amino acids, which are linked together like beads on a string. The linked amino acids form long protein chains, which are then folded into complex shapes.⠀⠀⠀⠀⠀⠀⠀⠀⠀
When consuming protein its not just about quantity but also quality.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here are four of the best muscle building foods around.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#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

Best 4 Muscle Building Foods witih @the_healthy_fighter .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Proteins are the main building blocks of the body.⠀⠀⠀⠀⠀⠀⠀⠀⠀ They're used to make muscles, tendons, organs and skin.⠀⠀⠀⠀⠀⠀⠀⠀⠀ Proteins are also used to make enzymes, hormones, neurotransmitters and various tiny molecules that serve important functions.⠀⠀⠀⠀⠀⠀⠀⠀⠀ Without protein, life as we know it would not be possible.⠀⠀⠀⠀⠀⠀⠀⠀⠀ Proteins are made out of smaller molecules called amino acids, which are linked together like beads on a string. The linked amino acids form long protein chains, which are then folded into complex shapes.⠀⠀⠀⠀⠀⠀⠀⠀⠀ When consuming protein its not just about quantity but also quality.⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here are four of the best muscle building foods around.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ #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 - 24 hours ago

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Smashing a 5:30 AM arm sesh this morning, last set and I couldn't do the full 10 reps, #ugh. #armworkout #armday #biceps #triceps #fitness #workout #gym #gymflow #fitnessmotivation #trisfortheguys #bisfortheguys #underarmour #adidas #gymgear #workoutgear #compression #compressiontights #video #nocrop

Smashing a 5:30 AM arm sesh this morning, last set and I couldn't do the full 10 reps, #ugh . #armworkout #armday #biceps #triceps #fitness #workout #gym #gymflow #fitnessmotivation #trisfortheguys #bisfortheguys #underarmour #adidas #gymgear #workoutgear #compression #compressiontights #video #nocrop - 24 hours ago

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Went for overload on bench with 110kg in the slingshot. Here's my video to prove that it did it. Mental note. Make sure your phone is secure in the stand before you start lifting lol.followed this with 3 sets of 3 with 80kg then 2 sets of 10 with 60kg and a set of 6 with 60kg. Didn't give myself enough rest so racked after 6th rep. And finally bicep curls on the ez curl bar

#Strongman #strengthtraining #powerbuilding #powerlifting #teambeard #beard #beardpower #beardstrong #teamginger #gingermutant #TeamSTD #STD #bench #benchpress #videofail #curlsforthegirls #trisfortheguys

Went for overload on bench with 110kg in the slingshot. Here's my video to prove that it did it. Mental note. Make sure your phone is secure in the stand before you start lifting lol.followed this with 3 sets of 3 with 80kg then 2 sets of 10 with 60kg and a set of 6 with 60kg. Didn't give myself enough rest so racked after 6th rep. And finally bicep curls on the ez curl bar #Strongman #strengthtraining #powerbuilding #powerlifting #teambeard #beard #beardpower #beardstrong #teamginger #gingermutant #TeamSTD #STD #bench #benchpress #videofail #curlsforthegirls #trisfortheguys - 1 day ago

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HOW SKINNY GUYS CAN BUILD MUSCLE
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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:
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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.
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Between meals, drink 3 supershakes per day containing 1 scoop of whey isolate, nuts, spinach, water, and a frozen banana.
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Lift weights 3x per week using a full body workout. Each workout, try to get stronger in each and every lift.
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On top of this, sleep at least 7 hours per night and take 5g of creatine per day.
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If someone you know could benefit from this, send them here.
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Credit @jmaxfitness -
🤙🏼Follow @prodiettips for daily nutrition tips 🍕
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#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. - Credit @jmaxfitness - 🤙🏼Follow @prodiettips for daily nutrition tips 
- . . . . .
#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 - 1 day ago

530 Likes
10 Comments
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・・・
I been getting a lot of DM's from my vegan followers.....and look I know we make a lot of jokes, but it's because you are so passionate and its all for fun. Being a vegan is a great choice and I think its wonderful you care about animals and the planet.
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That being said, I used to actually take plant based protein supplements before I started getting whey from new zealand. .
So to show some love for all of my vegan followers...here is the four best vegan protein sources!
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1) Quinoa
2) Buckwheat
3) Green Peas
4) Nuts and Nut Butter
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#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 #mikezhangfitness

・・・ I been getting a lot of DM's from my vegan followers.....and look I know we make a lot of jokes, but it's because you are so passionate and its all for fun. Being a vegan is a great choice and I think its wonderful you care about animals and the planet. . That being said, I used to actually take plant based protein supplements before I started getting whey from new zealand. . So to show some love for all of my vegan followers...here is the four best vegan protein sources! . 1) Quinoa 2) Buckwheat 3) Green Peas 4) Nuts and Nut Butter . . . #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 #mikezhangfitness - 1 day ago

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“I always lose weight cutting carbs, so I should go Keto if I want to lose body fat right?!” Question of the week answered! @etp_mike_millner weighs in👇🏻
____________________________________________
⭕️KETO & FAST WEIGHT LOSS⭕️
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Key word here is *SHORT TERM* as mentioned in the title and also *WEIGHT*.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is NOT a “one diet is better than the other” post, it’s just me explaining to you WHY you experience faster WEIGHT loss when approaching a keto diet (in the first weeks) compared to a high/higher carb one. -⠀⠀⠀⠀⠀⠀⠀⠀⠀
It’s pretty simple: what makes Keto so wonderful and money making (for the coaches who promote it) is the fast initial weight loss related to the carbohydrate reduction. Each gram of carbs retains 2.4-3g of water per actual gram of carb, so reducing carbohydrate intake results in a drop in bodyweight. Relax though, it’s just water: your body fat is still the same, but because you’ve reduced your carb intake, you’re simply NOT retaining as much water as you previously did. However, you see your weight go down so quick so you’re placebo-ly happy.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
In fact, FAT LOSS is THE SAME, let me say it again: FAT LOSS IS THE SAME for both diets, and this is WHY there’s difference between saying “weight” and “fat” loss. -⠀⠀⠀⠀⠀⠀⠀⠀⠀
You wanna lose FAT, not WEIGHT. I mean obviously by losing fat you’ll end up losing weight too but you get what I mean. -⠀⠀⠀⠀⠀⠀⠀⠀⠀
Please don’t get fooled by some diets claimed to “double fat loss”. -⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Calories are king, and if matched, they will provide the same exact results for every single diet. -⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is why you should pick your OWN one and not follow what’s trendy. -
🔥🔥🔥TAG somebody who NEEDS to see this!⠀⠀⠀⠀⠀⠀⠀⠀⠀

“I always lose weight cutting carbs, so I should go Keto if I want to lose body fat right?!” Question of the week answered! @etp_mike_millner weighs in🏻 ____________________________________________ ️KETO & FAST WEIGHT LOSS️ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Key word here is *SHORT TERM* as mentioned in the title and also *WEIGHT*.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is NOT a “one diet is better than the other” post, it’s just me explaining to you WHY you experience faster WEIGHT loss when approaching a keto diet (in the first weeks) compared to a high/higher carb one. -⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s pretty simple: what makes Keto so wonderful and money making (for the coaches who promote it) is the fast initial weight loss related to the carbohydrate reduction. Each gram of carbs retains 2.4-3g of water per actual gram of carb, so reducing carbohydrate intake results in a drop in bodyweight. Relax though, it’s just water: your body fat is still the same, but because you’ve reduced your carb intake, you’re simply NOT retaining as much water as you previously did. However, you see your weight go down so quick so you’re placebo-ly happy.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ In fact, FAT LOSS is THE SAME, let me say it again: FAT LOSS IS THE SAME for both diets, and this is WHY there’s difference between saying “weight” and “fat” loss. -⠀⠀⠀⠀⠀⠀⠀⠀⠀ You wanna lose FAT, not WEIGHT. I mean obviously by losing fat you’ll end up losing weight too but you get what I mean. -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Please don’t get fooled by some diets claimed to “double fat loss”. -⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Calories are king, and if matched, they will provide the same exact results for every single diet. -⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is why you should pick your OWN one and not follow what’s trendy. - TAG somebody who NEEDS to see this!⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 1 day ago

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Coaching = always watching.

#alwayswatching #coaching #ocrcoaching #calisthenics #triceppushups #trisfortheguys #pushups #pushupbars #upperbodyexercise #womeninthegym #womenwhoworkout #fulltimegymrat #peakfitnessyyc #moveeveryday

Coaching = always watching. #alwayswatching #coaching #ocrcoaching #calisthenics #triceppushups #trisfortheguys #pushups #pushupbars #upperbodyexercise #womeninthegym #womenwhoworkout #fulltimegymrat #peakfitnessyyc #moveeveryday - 1 day ago

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Triceps  @terrinicolefit #trisfortheguys #tndbkickbacks #triceps #tntriceps #tricepworkout #tricepsworkout #tricepsday

Triceps @terrinicolefit #trisfortheguys #tndbkickbacks #triceps #tntriceps #tricepworkout #tricepsworkout #tricepsday - 1 day ago

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9 LOW-IMPACT EXERCISES FOR A ROCK SOLID CORE by @sculptedmuscle⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Your abs and your core are the same, right? Not so fast my friend. Contrary to popular belief, your core is actually your abdominals and lower back working in conjunction with one another. And guess what? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Your core is the foundation of your entire body. And when you build a strong durable core, it will increase the strength levels in your chest, shoulders, arms, back and legs.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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These 9 low-impact exercises will target all four areas of your core => your upper abs, obliques, lower abs and lower back:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1.) Ab Roller⠀⠀⠀⠀⠀⠀⠀⠀⠀
2.) Hip Raises⠀⠀⠀⠀⠀⠀⠀⠀⠀
3.) Planks⠀⠀⠀⠀⠀⠀⠀⠀⠀
4.) Side Crunch⠀⠀⠀⠀⠀⠀⠀⠀⠀
5.) Bird Dog⠀⠀⠀⠀⠀⠀⠀⠀⠀
6.) Oblique Twists⠀⠀⠀⠀⠀⠀⠀⠀⠀
7.) Flutter Kicks⠀⠀⠀⠀⠀⠀⠀⠀⠀
8.) Cobra⠀⠀⠀⠀⠀⠀⠀⠀⠀
9.) Reverse Crunches⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What's your favorite core exercise? Let me know by leaving a comment below.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
#coreworkout #sixpackabs #iifym #flexibledieting #deadlift #bigtriceps #armday #armdayeveryday #fatlossdiet #armworkout #armworkouts #armpump #squat #benchpress #bodybuilderworkout #fatloss #bicepcurls #bicepscurls #fatlossworkout #bicepsexercise #tricepsexercise #armstraining #armtraining #curlsforthegirls #trisfortheguys #weightlossworkout #gainmuscle #workoutroutines #personaltrainer #fit

9 LOW-IMPACT EXERCISES FOR A ROCK SOLID CORE by @sculptedmuscle ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Your abs and your core are the same, right? Not so fast my friend. Contrary to popular belief, your core is actually your abdominals and lower back working in conjunction with one another. And guess what? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Your core is the foundation of your entire body. And when you build a strong durable core, it will increase the strength levels in your chest, shoulders, arms, back and legs.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ These 9 low-impact exercises will target all four areas of your core => your upper abs, obliques, lower abs and lower back:⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1.) Ab Roller⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2.) Hip Raises⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3.) Planks⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4.) Side Crunch⠀⠀⠀⠀⠀⠀⠀⠀⠀ 5.) Bird Dog⠀⠀⠀⠀⠀⠀⠀⠀⠀ 6.) Oblique Twists⠀⠀⠀⠀⠀⠀⠀⠀⠀ 7.) Flutter Kicks⠀⠀⠀⠀⠀⠀⠀⠀⠀ 8.) Cobra⠀⠀⠀⠀⠀⠀⠀⠀⠀ 9.) Reverse Crunches⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ What's your favorite core exercise? Let me know by leaving a comment below.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #coreworkout #sixpackabs #iifym #flexibledieting #deadlift #bigtriceps #armday #armdayeveryday #fatlossdiet #armworkout #armworkouts #armpump #squat #benchpress #bodybuilderworkout #fatloss #bicepcurls #bicepscurls #fatlossworkout #bicepsexercise #tricepsexercise #armstraining #armtraining #curlsforthegirls #trisfortheguys #weightlossworkout #gainmuscle #workoutroutines #personaltrainer #fit - 1 day ago

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Back to some (relatively) heavy weights.
•
31x tempo #benchpress x6@7 with 205 lbs for 4 sets, first and last sets shown.  I messed up loading the second set and tried for 215, which definitely tired me out for the very last rep.
•
Unracking MUCH more easily from the combo bench + some technique tweaks has my #bench feeling p good = #gains?
•
12x tempo DB press x10@7 for 3 sets, last set shown, cameo by the lovely @ballssacc.
•
#teamelite #mutantsc #powerlifting #bodybuilding #hypertrophy #strength #stronger #muscle #chest #triceps #trisfortheguys #gains #progress #perfectpracticemakesperfect #builtnotborn #brickbybrick #fitness #fitfam #fitspo #dadbod #oldmancranking #yournurse #yournurselifts

Back to some (relatively) heavy weights. • 31x tempo #benchpress x6@7 with 205 lbs for 4 sets, first and last sets shown. I messed up loading the second set and tried for 215, which definitely tired me out for the very last rep. • Unracking MUCH more easily from the combo bench + some technique tweaks has my #bench feeling p good = #gains ? • 12x tempo DB press x10@7 for 3 sets, last set shown, cameo by the lovely @ballssacc.#teamelite #mutantsc #powerlifting #bodybuilding #hypertrophy #strength #stronger #muscle #chest #triceps #trisfortheguys #gains #progress #perfectpracticemakesperfect #builtnotborn #brickbybrick #fitness #fitfam #fitspo #dadbod #oldmancranking #yournurse #yournurselifts - 1 day ago

35 Likes
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Some clips from today's boulder day😎 not the best angles but u can go to my instastories and see the whole view👌💪 #tuesday #shoulderday #boulderstatus #delts #trisfortheguys #fitness #fitfam #fitlife #lifestyle #motivate #goals #bodybuilding #iifym #peachqueen #gymgrind #beastmode #killedit #youvsyou #lululemon #underarmour #2am #sagethegemini #boulderwork

Some clips from today's boulder day😎 not the best angles but u can go to my instastories and see the whole view #tuesday #shoulderday #boulderstatus #delts #trisfortheguys #fitness #fitfam #fitlife #lifestyle #motivate #goals #bodybuilding #iifym #peachqueen #gymgrind #beastmode #killedit #youvsyou #lululemon #underarmour #2am #sagethegemini #boulderwork - 2 days ago

49 Likes
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Good explanation on keto diet @azraziz  @Regrann from @jmaxfitness - ⭕️KETO & FAST WEIGHT LOSS⭕️by @pheasyque
-
Key word here is *SHORT TERM* as mentioned in the title and also *WEIGHT*.
-
This is NOT a “one diet is better than the other” post, it’s just me explaining to you WHY you experience faster WEIGHT loss when approaching a keto diet (in the first weeks) compared to a high/higher carb one. -
It’s pretty simple: what makes Keto so wonderful and money making (for the coaches who promote it) is the fast initial weight loss related to the carbohydrate reduction. Each gram of carbs retains 2.4-3g of water per actual gram of carb, so reducing carbohydrate intake results in a drop in bodyweight. Chillax though, it’s just water: you’re just as fat as you were before, but because you’ve reduced your carb intake, you’re simply NOT retaining as much water as you previously did. However, you see your weight go down so quick so you’re placebo-ly happy.
-
Quite infact FAT LOSS is THE SAME, let me say it again: FAT LOSS IS THE SAME for both diets, and this is WHY there’s difference between saying “weight” and “fat” loss, fellas. -
Y’all wanna lose FAT, not WEIGHT. I mean obviously by losing fat you’ll end up losing weight too but you get what I mean. -
Please don’t get fooled by some diets claimed to “double fat loss”. -
-
Calories are king, and if matched, they will provide the same exact results for every single diet. -
This is why you should pick your OWN one and not follow what’s trendy. Hope I’ve cleared up the air! - 🔥🔥🔥TAG somebody who NEEDS to see this!
-
#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

Good explanation on keto diet @azraziz @Regrann from @jmaxfitness - ️KETO & FAST WEIGHT LOSS️by @pheasyque - Key word here is *SHORT TERM* as mentioned in the title and also *WEIGHT*. - This is NOT a “one diet is better than the other” post, it’s just me explaining to you WHY you experience faster WEIGHT loss when approaching a keto diet (in the first weeks) compared to a high/higher carb one. - It’s pretty simple: what makes Keto so wonderful and money making (for the coaches who promote it) is the fast initial weight loss related to the carbohydrate reduction. Each gram of carbs retains 2.4-3g of water per actual gram of carb, so reducing carbohydrate intake results in a drop in bodyweight. Chillax though, it’s just water: you’re just as fat as you were before, but because you’ve reduced your carb intake, you’re simply NOT retaining as much water as you previously did. However, you see your weight go down so quick so you’re placebo-ly happy. - Quite infact FAT LOSS is THE SAME, let me say it again: FAT LOSS IS THE SAME for both diets, and this is WHY there’s difference between saying “weight” and “fat” loss, fellas. - Y’all wanna lose FAT, not WEIGHT. I mean obviously by losing fat you’ll end up losing weight too but you get what I mean. - Please don’t get fooled by some diets claimed to “double fat loss”. - - Calories are king, and if matched, they will provide the same exact results for every single diet. - This is why you should pick your OWN one and not follow what’s trendy. Hope I’ve cleared up the air! - TAG somebody who NEEDS to see this! - #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

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#Repost @etp_mike_millner
・・・
⭕️KETO & FAST WEIGHT LOSS⭕️⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Key word here is *SHORT TERM* as mentioned in the title and also *WEIGHT*.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is NOT a “one diet is better than the other” post, it’s just me explaining to you WHY you experience faster WEIGHT loss when approaching a keto diet (in the first weeks) compared to a high/higher carb one. -⠀⠀⠀⠀⠀⠀⠀⠀⠀
It’s pretty simple: what makes Keto so wonderful and money making (for the coaches who promote it) is the fast initial weight loss related to the carbohydrate reduction. Each gram of carbs retains 2.4-3g of water per actual gram of carb, so reducing carbohydrate intake results in a drop in bodyweight. Relax though, it’s just water: your body fat is still the same, but because you’ve reduced your carb intake, you’re simply NOT retaining as much water as you previously did. However, you see your weight go down so quick so you’re placebo-ly happy.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
In fact, FAT LOSS is THE SAME, let me say it again: FAT LOSS IS THE SAME for both diets, and this is WHY there’s difference between saying “weight” and “fat” loss. -⠀⠀⠀⠀⠀⠀⠀⠀⠀
You wanna lose FAT, not WEIGHT. I mean obviously by losing fat you’ll end up losing weight too but you get what I mean. -⠀⠀⠀⠀⠀⠀⠀⠀⠀
Please don’t get fooled by some diets claimed to “double fat loss”. -⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Calories are king, and if matched, they will provide the same exact results for every single diet. -⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is why you should pick your OWN one and not follow what’s trendy. -
🔥🔥🔥TAG somebody who NEEDS to see this!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
#highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #mensfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #menshealth #muscleman #howtolosefat #liss

#Repost @etp_mike_millner ・・・ ️KETO & FAST WEIGHT LOSS️⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Key word here is *SHORT TERM* as mentioned in the title and also *WEIGHT*.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is NOT a “one diet is better than the other” post, it’s just me explaining to you WHY you experience faster WEIGHT loss when approaching a keto diet (in the first weeks) compared to a high/higher carb one. -⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s pretty simple: what makes Keto so wonderful and money making (for the coaches who promote it) is the fast initial weight loss related to the carbohydrate reduction. Each gram of carbs retains 2.4-3g of water per actual gram of carb, so reducing carbohydrate intake results in a drop in bodyweight. Relax though, it’s just water: your body fat is still the same, but because you’ve reduced your carb intake, you’re simply NOT retaining as much water as you previously did. However, you see your weight go down so quick so you’re placebo-ly happy.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ In fact, FAT LOSS is THE SAME, let me say it again: FAT LOSS IS THE SAME for both diets, and this is WHY there’s difference between saying “weight” and “fat” loss. -⠀⠀⠀⠀⠀⠀⠀⠀⠀ You wanna lose FAT, not WEIGHT. I mean obviously by losing fat you’ll end up losing weight too but you get what I mean. -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Please don’t get fooled by some diets claimed to “double fat loss”. -⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Calories are king, and if matched, they will provide the same exact results for every single diet. -⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is why you should pick your OWN one and not follow what’s trendy. - TAG somebody who NEEDS to see this!⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #mensfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #menshealth #muscleman #howtolosefat #liss - 2 days ago

754 Likes
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Follow me @turnaroundfitness for daily Nutrition & Training advice 👉👉 Hit the follow 
button
-
Which bench press do you do? (Credit: @smurray_32 )⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
👇🏼Science👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
Pec major muscle activity: All of Schick et al (2010), Saeterbakken et al (2011), McCaw & Friday (1994) & Welsch et al (2005) found no difference in pec major activity between the free-weight barbell (BBP) and dumbbell bench press (DBP).⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
Triceps muscle activity: Saeterbakken et al (2011) reported greater muscle activity in BBP press compared with the DBP.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Biceps brachii muscle activity: Saeterbekken et al (2011) reported that a significantly greater bicep brachii muscle activity during the DBP as opposed to the BBP.⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
Anterior deltoid muscle activity: Saeterbakken et al (2011) & Welsch et al (2005) found no difference in anterior deltoid muscle activity between the BBP & DBP.⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
👇🏼Overall barbell bench conclusion👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Same pec major & anterior deltoid activity.⠀⠀⠀⠀⠀⠀⠀⠀⠀
•More stable.⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Allows for more weight to be used.⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Requires less stabilization.⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Higher tricep activation.⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
👇🏼Overall dumbbell bench conclusion👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Same pec major & anterior deltoid activity.⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Less stable.⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Allows for less weight to be used.⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Requires more stabilization.⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Better contraction/range of motion i.e. you can bring your arms closer together at the top of the press (horizontal adduction).⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Higher bicep activation.⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
#benchpress #chestworkout #chestday #lean #shredded #bodybuilderlifestyle #fitnesslifestyle #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #personaltrainer #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #weighttraining #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #fit

Follow me @turnaroundfitness for daily Nutrition & Training advice Hit the follow 
button - Which bench press do you do? (Credit: @smurray_32 )⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🏼Science🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀ Pec major muscle activity: All of Schick et al (2010), Saeterbakken et al (2011), McCaw & Friday (1994) & Welsch et al (2005) found no difference in pec major activity between the free-weight barbell (BBP) and dumbbell bench press (DBP).⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Triceps muscle activity: Saeterbakken et al (2011) reported greater muscle activity in BBP press compared with the DBP.⠀⠀⠀⠀⠀⠀⠀⠀⠀ Biceps brachii muscle activity: Saeterbekken et al (2011) reported that a significantly greater bicep brachii muscle activity during the DBP as opposed to the BBP.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Anterior deltoid muscle activity: Saeterbakken et al (2011) & Welsch et al (2005) found no difference in anterior deltoid muscle activity between the BBP & DBP.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🏼Overall barbell bench conclusion🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Same pec major & anterior deltoid activity.⠀⠀⠀⠀⠀⠀⠀⠀⠀ •More stable.⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Allows for more weight to be used.⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Requires less stabilization.⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Higher tricep activation.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🏼Overall dumbbell bench conclusion🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Same pec major & anterior deltoid activity.⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Less stable.⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Allows for less weight to be used.⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Requires more stabilization.⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Better contraction/range of motion i.e. you can bring your arms closer together at the top of the press (horizontal adduction).⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Higher bicep activation.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #benchpress #chestworkout #chestday #lean #shredded #bodybuilderlifestyle #fitnesslifestyle #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #personaltrainer #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #weighttraining #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #fit - 2 days ago

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Ya know just trying to get these abs back while making the booty bigger .... I know I’m asking for a lot 
@blackstonelabs_official use my code for a discount! 
#fit#fitness#fitgirl#fitfam#gains#abs#diet#cardio#swole#guns#curlsforgirls#trisfortheguys#gym#gymlife#fitlife#gymfam#gainsville#gainpost#gaintrain#fitnessmotivation#fitspo#instafit#instafitness#train#fitnessjourney#plateau#fitfood#foodie#fitstagram

Ya know just trying to get these abs back while making the booty bigger .... I know I’m asking for a lot @blackstonelabs_official use my code for a discount! #fit #fitness #fitgirl #fitfam #gains #abs #diet #cardio #swole #guns #curlsforgirls #trisfortheguys #gym #gymlife #fitlife #gymfam #gainsville #gainpost #gaintrain #fitnessmotivation #fitspo #instafit #instafitness #train #fitnessjourney #plateau #fitfood #foodie #fitstagram - 2 days ago

56 Likes
3 Comments
0
Which bench press do you do? (Credit: @smurray_32 )⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
👇🏼Science👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
Pec major muscle activity: All of Schick et al (2010), Saeterbakken et al (2011), McCaw & Friday (1994) & Welsch et al (2005) found no difference in pec major activity between the free-weight barbell (BBP) and dumbbell bench press (DBP).⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
Triceps muscle activity: Saeterbakken et al (2011) reported greater muscle activity in BBP press compared with the DBP.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Biceps brachii muscle activity: Saeterbekken et al (2011) reported that a significantly greater bicep brachii muscle activity during the DBP as opposed to the BBP.⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
Anterior deltoid muscle activity: Saeterbakken et al (2011) & Welsch et al (2005) found no difference in anterior deltoid muscle activity between the BBP & DBP.⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
👇🏼Overall barbell bench conclusion👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Same pec major & anterior deltoid activity.⠀⠀⠀⠀⠀⠀⠀⠀⠀
•More stable.⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Allows for more weight to be used.⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Requires less stabilization.⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Higher tricep activation.⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
👇🏼Overall dumbbell bench conclusion👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Same pec major & anterior deltoid activity.⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Less stable.⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Allows for less weight to be used.⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Requires more stabilization.⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Better contraction/range of motion i.e. you can bring your arms closer together at the top of the press (horizontal adduction).⠀⠀⠀⠀⠀⠀⠀⠀⠀
•Higher bicep activation.⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
#benchpress #chestworkout #chestday #lean #shredded #bodybuilderlifestyle #fitnesslifestyle #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #personaltrainer #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #weighttraining #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #fit

Which bench press do you do? (Credit: @smurray_32 )⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🏼Science🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀ Pec major muscle activity: All of Schick et al (2010), Saeterbakken et al (2011), McCaw & Friday (1994) & Welsch et al (2005) found no difference in pec major activity between the free-weight barbell (BBP) and dumbbell bench press (DBP).⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Triceps muscle activity: Saeterbakken et al (2011) reported greater muscle activity in BBP press compared with the DBP.⠀⠀⠀⠀⠀⠀⠀⠀⠀ Biceps brachii muscle activity: Saeterbekken et al (2011) reported that a significantly greater bicep brachii muscle activity during the DBP as opposed to the BBP.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Anterior deltoid muscle activity: Saeterbakken et al (2011) & Welsch et al (2005) found no difference in anterior deltoid muscle activity between the BBP & DBP.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🏼Overall barbell bench conclusion🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Same pec major & anterior deltoid activity.⠀⠀⠀⠀⠀⠀⠀⠀⠀ •More stable.⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Allows for more weight to be used.⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Requires less stabilization.⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Higher tricep activation.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🏼Overall dumbbell bench conclusion🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Same pec major & anterior deltoid activity.⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Less stable.⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Allows for less weight to be used.⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Requires more stabilization.⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Better contraction/range of motion i.e. you can bring your arms closer together at the top of the press (horizontal adduction).⠀⠀⠀⠀⠀⠀⠀⠀⠀ •Higher bicep activation.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #benchpress #chestworkout #chestday #lean #shredded #bodybuilderlifestyle #fitnesslifestyle #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #personaltrainer #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #weighttraining #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #fit - 2 days ago

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0
I only cheat on my gurls, not my curls! #selfie #pump #biceps #triceps #chest #curls #curlsforthegurls #trisfortheguys #onemanwolfpack #domsquad #brosciencegear #kottonzoo #dommazzetti #gym #huge #gainz #instafit #douchebag

I only cheat on my gurls, not my curls! #selfie #pump #biceps #triceps #chest #curls #curlsforthegurls #trisfortheguys #onemanwolfpack #domsquad #brosciencegear #kottonzoo #dommazzetti #gym #huge #gainz #instafit #douchebag - 2 days ago

11 Likes
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0
⭕️KETO & FAST WEIGHT LOSS⭕️⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Key word here is *SHORT TERM* as mentioned in the title and also *WEIGHT*.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is NOT a “one diet is better than the other” post, it’s just me explaining to you WHY you experience faster WEIGHT loss when approaching a keto diet (in the first weeks) compared to a high/higher carb one. -⠀⠀⠀⠀⠀⠀⠀⠀⠀
It’s pretty simple: what makes Keto so wonderful and money making (for the coaches who promote it) is the fast initial weight loss related to the carbohydrate reduction. Each gram of carbs retains 2.4-3g of water per actual gram of carb, so reducing carbohydrate intake results in a drop in bodyweight. Relax though, it’s just water: your body fat is still the same, but because you’ve reduced your carb intake, you’re simply NOT retaining as much water as you previously did. However, you see your weight go down so quick so you’re placebo-ly happy.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
In fact, FAT LOSS is THE SAME, let me say it again: FAT LOSS IS THE SAME for both diets, and this is WHY there’s difference between saying “weight” and “fat” loss. -⠀⠀⠀⠀⠀⠀⠀⠀⠀
You wanna lose FAT, not WEIGHT. I mean obviously by losing fat you’ll end up losing weight too but you get what I mean. -⠀⠀⠀⠀⠀⠀⠀⠀⠀
Please don’t get fooled by some diets claimed to “double fat loss”. -⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Calories are king, and if matched, they will provide the same exact results for every single diet. -⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is why you should pick your OWN one and not follow what’s trendy. -
🔥🔥🔥TAG somebody who NEEDS to see this!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
#highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #mensfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #menshealth #muscleman #howtolosefat #liss #anabolic

️KETO & FAST WEIGHT LOSS️⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Key word here is *SHORT TERM* as mentioned in the title and also *WEIGHT*.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is NOT a “one diet is better than the other” post, it’s just me explaining to you WHY you experience faster WEIGHT loss when approaching a keto diet (in the first weeks) compared to a high/higher carb one. -⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s pretty simple: what makes Keto so wonderful and money making (for the coaches who promote it) is the fast initial weight loss related to the carbohydrate reduction. Each gram of carbs retains 2.4-3g of water per actual gram of carb, so reducing carbohydrate intake results in a drop in bodyweight. Relax though, it’s just water: your body fat is still the same, but because you’ve reduced your carb intake, you’re simply NOT retaining as much water as you previously did. However, you see your weight go down so quick so you’re placebo-ly happy.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ In fact, FAT LOSS is THE SAME, let me say it again: FAT LOSS IS THE SAME for both diets, and this is WHY there’s difference between saying “weight” and “fat” loss. -⠀⠀⠀⠀⠀⠀⠀⠀⠀ You wanna lose FAT, not WEIGHT. I mean obviously by losing fat you’ll end up losing weight too but you get what I mean. -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Please don’t get fooled by some diets claimed to “double fat loss”. -⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Calories are king, and if matched, they will provide the same exact results for every single diet. -⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is why you should pick your OWN one and not follow what’s trendy. - TAG somebody who NEEDS to see this!⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #mensfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #menshealth #muscleman #howtolosefat #liss #anabolic - 2 days ago

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4 HACKS TO ACCELERATE YOUR LEAN MUSCLE GAINS by @sculptedmuscle⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Today I have some good news and bad news. I always prefer hearing the bad news first, so here it goes...⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you want to build lean muscle, then training your JAW isn't going to get you there. I don't care how many times you "check in" to the gym on social media...if you're spending your time there socializing, you're never going to see a return on your investment. Now for the good news...⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you're one of the few silent assassins in the gym that are looking to build lean muscle, these 4 simple hacks will help you reach your goals much faster:⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
1.) Supersets: perform two different exercises back to back with minimal rest in between each set.⠀⠀⠀⠀⠀⠀⠀⠀⠀
2.) Drop Sets: after your last set, cut the weight in half and perform 20-25 slow quality reps with light weight.⠀⠀⠀⠀⠀⠀⠀⠀⠀
3.) Mass Drop Sets: after your last set, immediately perform 2-3 slow controlled reps with heavy weight.⠀⠀⠀⠀⠀⠀⠀⠀⠀
4.) STOP TRAINING YOUR JAW AND START TRAINING YOUR BODY.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
I'm not telling you to never talk to anyone at the gym. I'm simply stating that if you spend more time flapping your gums than you do training, you clearly have a priority issue. Remember...⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
You can't be upset with the results you didn't get from the work you didn't do.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
TAG someone who needs to stop training their JAW at the gym!⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
#leanmuscle #superset #dropset #superskinny #personaltrainer #iifymfam #flexiblediet #weightgainer #benching #armday #armdayeveryday #supershake #weightgainjourney #massgain #bodybuilderworkout #proteinshake #proteinbar #highprotein #curlsforthegirls #trisfortheguys #weightgain #gainmuscle #massgainer #meatheadproblems #meathead #skinnyguy #bulking #bulkup #girlswholift #fit

4 HACKS TO ACCELERATE YOUR LEAN MUSCLE GAINS by @sculptedmuscle ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Today I have some good news and bad news. I always prefer hearing the bad news first, so here it goes...⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you want to build lean muscle, then training your JAW isn't going to get you there. I don't care how many times you "check in" to the gym on social media...if you're spending your time there socializing, you're never going to see a return on your investment. Now for the good news...⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you're one of the few silent assassins in the gym that are looking to build lean muscle, these 4 simple hacks will help you reach your goals much faster:⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1.) Supersets: perform two different exercises back to back with minimal rest in between each set.⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2.) Drop Sets: after your last set, cut the weight in half and perform 20-25 slow quality reps with light weight.⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3.) Mass Drop Sets: after your last set, immediately perform 2-3 slow controlled reps with heavy weight.⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4.) STOP TRAINING YOUR JAW AND START TRAINING YOUR BODY.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ I'm not telling you to never talk to anyone at the gym. I'm simply stating that if you spend more time flapping your gums than you do training, you clearly have a priority issue. Remember...⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ You can't be upset with the results you didn't get from the work you didn't do.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ TAG someone who needs to stop training their JAW at the gym!⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #leanmuscle #superset #dropset #superskinny #personaltrainer #iifymfam #flexiblediet #weightgainer #benching #armday #armdayeveryday #supershake #weightgainjourney #massgain #bodybuilderworkout #proteinshake #proteinbar #highprotein #curlsforthegirls #trisfortheguys #weightgain #gainmuscle #massgainer #meatheadproblems #meathead #skinnyguy #bulking #bulkup #girlswholift #fit - 2 days ago

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HOW SKINNY GUYS CAN BUILD MUSCLE BY @jmaxfitness
-
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 BY @jmaxfitness - 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 - 2 days ago

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Save this post if you want to lose fat with Intermittent Fasting.
-
INTERMITTENT FASTING FOR FAT LOSS by @jmaxfitness
-
There are 2 ways to use Intermittent Fasting (IF) for fat loss.
-
The first method is using the 16/8 method where you fast for 16 hours, and then eat for 8 hours.  You sleep for 8 hours, fast for the first 8 hours of the day, and then eat the last 8 hours of the day.  Using this method, it feels like you're only dieting for half the day.
-
The second method is using 24 hour fasts (technically 22-23 hours, but 24 sounds better haha). Twice a week, you'll fast the entire day, and then eat a small meal before bed.  This allows you to eat MORE calories the other 5 days of the week.  Using this method, it feels like you're only dieting twice-a-week.
-
This example uses a 180 lb person who wants to get shredded quickly.  During the 16/8, they are eating 1800 Calories per day, and during the 24 fasts, they are eating 600 Calories on fast days and 2280 Calories on non-fast days.
-
If you want to take this one step further, you can combine the two methods, and use 16/8 fasts 5-days per week and then 24 hour fasts 2-days per week.
-
If someone you know would be interested in this, then send them here.
-
#intermittentfasting #fasting #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

Save this post if you want to lose fat with Intermittent Fasting. - INTERMITTENT FASTING FOR FAT LOSS by @jmaxfitness - There are 2 ways to use Intermittent Fasting (IF) for fat loss. - The first method is using the 16/8 method where you fast for 16 hours, and then eat for 8 hours. You sleep for 8 hours, fast for the first 8 hours of the day, and then eat the last 8 hours of the day. Using this method, it feels like you're only dieting for half the day. - The second method is using 24 hour fasts (technically 22-23 hours, but 24 sounds better haha). Twice a week, you'll fast the entire day, and then eat a small meal before bed. This allows you to eat MORE calories the other 5 days of the week. Using this method, it feels like you're only dieting twice-a-week. - This example uses a 180 lb person who wants to get shredded quickly. During the 16/8, they are eating 1800 Calories per day, and during the 24 fasts, they are eating 600 Calories on fast days and 2280 Calories on non-fast days. - If you want to take this one step further, you can combine the two methods, and use 16/8 fasts 5-days per week and then 24 hour fasts 2-days per week. - If someone you know would be interested in this, then send them here. - #intermittentfasting #fasting #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 - 2 days ago

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BEST WAY TO LOSE AND STAY LEAN FATLOSS

Huge thank you to @jmaxfitness for keeping everything simple and interesting and also for challenging Me to put out more content! In 30 days

#Repost @jmaxfitness
・・・
HERE'S HOW TO LOSE FAT
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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.
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#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

BEST WAY TO LOSE AND STAY LEAN FATLOSS Huge thank you to @jmaxfitness for keeping everything simple and interesting and also for challenging Me to put out more content! In 30 days #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 - 2 days ago

40 Likes
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Been feelin like my workouts are so routine and mundane lately but I’m making changes and  I’m back in the game 😈💪🏻 •
•
#fit #fitgirls #fitgirlsguide #fitspo #strongnotskinny #strongwomen #strong #strength #lift #curves #gymnastics #gymmotivation #gymlife #flex #flexibility #curlsforthegirls #trisfortheguys  #girlswholift #gains #goals #progress #transformation #workout #muscle #lifting #HIIT #inspiration

Been feelin like my workouts are so routine and mundane lately but I’m making changes and I’m back in the game 😈🏻 • • #fit #fitgirls #fitgirlsguide #fitspo #strongnotskinny #strongwomen #strong #strength #lift #curves #gymnastics #gymmotivation #gymlife #flex #flexibility #curlsforthegirls #trisfortheguys #girlswholift #gains #goals #progress #transformation #workout #muscle #lifting #HIIT #inspiration - 2 days ago

41 Likes
6 Comments
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Would you do this if your FJ was ugly lol

#waitforit #carmemes 
#fj #toyota #fjc #tacoma #trdpro #trd #trdoffroad #theoffroadhub #workingout #workout #workoutmotivation #arms #bisfortheguys #trisfortheguys #mirrorselfie #mirror #armworkout #bigarms #tuesdaymotivation #tuesdaymorning #tuesdays #tushytuesday #liftedtrucks #memesdaily #jeeep_obsession

Would you do this if your FJ was ugly lol #waitforit #carmemes #fj #toyota #fjc #tacoma #trdpro #trd #trdoffroad #theoffroadhub #workingout #workout #workoutmotivation #arms #bisfortheguys #trisfortheguys #mirrorselfie #mirror #armworkout #bigarms #tuesdaymotivation #tuesdaymorning #tuesdays #tushytuesday #liftedtrucks #memesdaily #jeeep_obsession - 2 days ago

55 Likes
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PRE-WORKOUT MEAL IDEAS by @dancudes⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you want to get the best results, you need to have successful and productive workouts (on top of good nutrition)! The only way that's happening is if you're fueled and energized! I talked more about this in an earlier post about pre-workout nutrition because it is how we fuel ourselves for awesome workouts! Here are some of my favorite pre-workout snack ideas:⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣Peanut Butter & Apple - Such a sick and delicious combo, but also a great snack to have before a workout as it provides healthy, natural sugars and healthy fats to slow that sugar release into the blood for sustained energy!⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣Coffee & Dates - This is actually a new one for me, but I love this about 30 minutes before a workout! The coffee is a natural stimulant and the dates provide a healthy sugar source immediately ready for use by your muscles!⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣Energy Balls - I absolutely love these...so good...soooo delicious! Kind of like the first option in this list, it provides a sustained and long lasting sugar release into the blood for sustained energy for our workout sessions!⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you want the best results, you need to have good workouts and pre-workout nutrition is an important part in energizing your body to do so! Here are some of my favorite pre-workout snacks that get me ready to perform my best every time!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #personaltrainer #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #fit

PRE-WORKOUT MEAL IDEAS by @dancudes ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you want to get the best results, you need to have successful and productive workouts (on top of good nutrition)! The only way that's happening is if you're fueled and energized! I talked more about this in an earlier post about pre-workout nutrition because it is how we fuel ourselves for awesome workouts! Here are some of my favorite pre-workout snack ideas:⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣Peanut Butter & Apple - Such a sick and delicious combo, but also a great snack to have before a workout as it provides healthy, natural sugars and healthy fats to slow that sugar release into the blood for sustained energy!⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2️⃣Coffee & Dates - This is actually a new one for me, but I love this about 30 minutes before a workout! The coffee is a natural stimulant and the dates provide a healthy sugar source immediately ready for use by your muscles!⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3️⃣Energy Balls - I absolutely love these...so good...soooo delicious! Kind of like the first option in this list, it provides a sustained and long lasting sugar release into the blood for sustained energy for our workout sessions!⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you want the best results, you need to have good workouts and pre-workout nutrition is an important part in energizing your body to do so! Here are some of my favorite pre-workout snacks that get me ready to perform my best every time!⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #personaltrainer #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #fit - 2 days ago

590 Likes
15 Comments
0
#Repost @livewellwithkristine (@get_repost)
・・・
I get this question all the time. You can’t pack all your day’s protein needs in one meal! Our bodies don’t work like that!!! If you want to stay lean, healthy, and satiated, I recommend having a serving of protein with every meal (not needing to exceed 30-40g). #Repost @the_healthy_fighter
・・・
・・・
There is a difference between how much protein your body can digest vs how much it can use to build muscle.
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Studies have shown that approximately 30 - 40 grams per meal is the best approach for your body.
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I personally eat 3 meals a day and have 2 protein shake. I eat usually a bit over 200 grams of protein a day.
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You should be eating .8 - 1 grams of protein per pound of bw per day .
#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 @livewellwithkristine (@get_repost ) ・・・ I get this question all the time. You can’t pack all your day’s protein needs in one meal! Our bodies don’t work like that!!! If you want to stay lean, healthy, and satiated, I recommend having a serving of protein with every meal (not needing to exceed 30-40g). #Repost @the_healthy_fighter ・・・ ・・・ There is a difference between how much protein your body can digest vs how much it can use to build muscle. . Studies have shown that approximately 30 - 40 grams per meal is the best approach for your body. . I personally eat 3 meals a day and have 2 protein shake. I eat usually a bit over 200 grams of protein a day. . You should be eating .8 - 1 grams of protein per pound of bw per day . #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 - 2 days ago

11 Likes
2 Comments
0
Follow me @skiman.factual.fitness for daily nutritional & strength and bodybuilding training advice whether its FAT LOSS 👉👉 or LEAN GAINZ.... Hit the follow button NOW, don't miss out on some great science/myth busting info! 😉 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here I've posted one of my very own custom training programs on strength workouts for the the week.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The program switches between lower and upper body workouts for the days of the week.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Being that this is strength workout, the rep ranges fall mainly in the 4-12 range (this is the intermediate version so there's of course more volume and exercises, it is also just Day 2 & 4). Each day will have a staple compound movement that is key along with some accessory movements to follow.  The accessory movements can be swapped out for other accessory exercises as its not set in stone but I would keep the core compounds as staples on each of the day.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Look for my other workout plans I plan to post.  Also I will post a more advance routine to follow that was designed by myself and I use til this day.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Hope that helps and keep killing it!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you find this informative or know someone that would benefit from this post or have any questions please tag or comment below! --Ski⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#strength #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #weightloss #protein #creatine #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #personaltrainer #shredded #mensfitness #skimanfactualfitness

Follow me @skiman.factual.fitness for daily nutritional & strength and bodybuilding training advice whether its FAT LOSS or LEAN GAINZ.... Hit the follow button NOW, don't miss out on some great science/myth busting info! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here I've posted one of my very own custom training programs on strength workouts for the the week.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The program switches between lower and upper body workouts for the days of the week.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Being that this is strength workout, the rep ranges fall mainly in the 4-12 range (this is the intermediate version so there's of course more volume and exercises, it is also just Day 2 & 4). Each day will have a staple compound movement that is key along with some accessory movements to follow. The accessory movements can be swapped out for other accessory exercises as its not set in stone but I would keep the core compounds as staples on each of the day.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Look for my other workout plans I plan to post. Also I will post a more advance routine to follow that was designed by myself and I use til this day.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hope that helps and keep killing it!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you find this informative or know someone that would benefit from this post or have any questions please tag or comment below! --Ski⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #strength #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #weightloss #protein #creatine #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #personaltrainer #shredded #mensfitness #skimanfactualfitness - 2 days ago

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THE BENEFITS OF BENCH PRESSING ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The first step to building lean muscle is to understand that all exercises are NOT created equally. Certain compound movements will allow you to target multiple primary and secondary muscle groups at once. When it comes to building a bigger chest, look no further than the BENCH PRESS.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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But before you start adding plates to the bar, make sure that your form is correct:⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
1.) Keep your feet on the floor at all times⠀⠀⠀⠀⠀⠀⠀⠀⠀
2.) Keep your knees below your hips and your ankles behind your knees⠀⠀⠀⠀⠀⠀⠀⠀⠀
3.) Keep your back and head flat on the bench at all times⠀⠀⠀⠀⠀⠀⠀⠀⠀
4.) Position your hands roughly shoulder width apart⠀⠀⠀⠀⠀⠀⠀⠀⠀
5.) Start with the bar resting on your chest and fully extend your arms at the peak point of each rep⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Once your form is flawless, then (and only then) should you start adding weight to the equation. Here are just a handful of benefits that you'll experience when bench pressing:⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
-Builds mass to your chest, shoulders and triceps⠀⠀⠀⠀⠀⠀⠀⠀⠀
-Increases upper body strength, power and explosiveness⠀⠀⠀⠀⠀⠀⠀⠀⠀
-Improves bone density⠀⠀⠀⠀⠀⠀⠀⠀⠀
-Naturally increases the production of testosterone⠀⠀⠀⠀⠀⠀⠀⠀⠀
-Improves forearm and grip strength⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Bench pressing is no different than anything else worth having in life...it takes time, effort and most importantly, consistency. If you're serious about increasing your bench press numbers, then you should be doing it at least 2-3 times per week. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Do you know someone trying to build a bigger chest? If so, feel free to share this with them.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#benchpress #chestworkout #chestday #lean #shredded #bodybuilderlifestyle #fitnesslifestyle #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #personaltrainer #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #weighttraining #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #fit

THE BENEFITS OF BENCH PRESSING ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ The first step to building lean muscle is to understand that all exercises are NOT created equally. Certain compound movements will allow you to target multiple primary and secondary muscle groups at once. When it comes to building a bigger chest, look no further than the BENCH PRESS.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ But before you start adding plates to the bar, make sure that your form is correct:⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1.) Keep your feet on the floor at all times⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2.) Keep your knees below your hips and your ankles behind your knees⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3.) Keep your back and head flat on the bench at all times⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4.) Position your hands roughly shoulder width apart⠀⠀⠀⠀⠀⠀⠀⠀⠀ 5.) Start with the bar resting on your chest and fully extend your arms at the peak point of each rep⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Once your form is flawless, then (and only then) should you start adding weight to the equation. Here are just a handful of benefits that you'll experience when bench pressing:⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -Builds mass to your chest, shoulders and triceps⠀⠀⠀⠀⠀⠀⠀⠀⠀ -Increases upper body strength, power and explosiveness⠀⠀⠀⠀⠀⠀⠀⠀⠀ -Improves bone density⠀⠀⠀⠀⠀⠀⠀⠀⠀ -Naturally increases the production of testosterone⠀⠀⠀⠀⠀⠀⠀⠀⠀ -Improves forearm and grip strength⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Bench pressing is no different than anything else worth having in life...it takes time, effort and most importantly, consistency. If you're serious about increasing your bench press numbers, then you should be doing it at least 2-3 times per week. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Do you know someone trying to build a bigger chest? If so, feel free to share this with them.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀ - -⠀⠀⠀⠀ #benchpress #chestworkout #chestday #lean #shredded #bodybuilderlifestyle #fitnesslifestyle #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #personaltrainer #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #weighttraining #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #fit - 2 days ago

19 Likes
2 Comments
0
😮😁

😮 - 2 days ago

22 Likes
5 Comments
0
Follow me @skiman.factual.fitness for daily nutritional & strength and bodybuilding training advice whether its FAT LOSS 👉👉 or LEAN GAINZ.... Hit the follow button NOW, don't miss out on some great science/myth busting info! 😉 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here I've posted one of my very own custom training programs on strength workouts for the the week.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The program switches between lower and upper body workouts for the days of the week.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Being that this is strength workout, the rep ranges fall mainly in the 4-12 range (this is the intermediate version so there's of course more volume and exercises, it is also just Day 1 & 2). Each day will have a staple compound movement that is key along with some accessory movements to follow.  The accessory movements can be swapped out for other accessory exercises as its not set in stone but I would keep the core compounds as staples on each of the day.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Look for my other workout plans I plan to post.  Also I will post a more advance routine to follow that was designed by myself and I use til this day.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Hope that helps and keep killing it!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you find this informative or know someone that would benefit from this post or have any questions please tag or comment below! --Ski⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#strength #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #weightloss #protein #creatine #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #personaltrainer #shredded #mensfitness #skimanfactualfitness

Follow me @skiman.factual.fitness for daily nutritional & strength and bodybuilding training advice whether its FAT LOSS or LEAN GAINZ.... Hit the follow button NOW, don't miss out on some great science/myth busting info! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here I've posted one of my very own custom training programs on strength workouts for the the week.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The program switches between lower and upper body workouts for the days of the week.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Being that this is strength workout, the rep ranges fall mainly in the 4-12 range (this is the intermediate version so there's of course more volume and exercises, it is also just Day 1 & 2). Each day will have a staple compound movement that is key along with some accessory movements to follow. The accessory movements can be swapped out for other accessory exercises as its not set in stone but I would keep the core compounds as staples on each of the day.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Look for my other workout plans I plan to post. Also I will post a more advance routine to follow that was designed by myself and I use til this day.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hope that helps and keep killing it!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you find this informative or know someone that would benefit from this post or have any questions please tag or comment below! --Ski⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #strength #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #weightloss #protein #creatine #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #personaltrainer #shredded #mensfitness #skimanfactualfitness - 2 days ago

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Q: Do nip-slips get you more followers?😊 Asking for a friend💁‍♀️
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#freethenipple #nipslip #gym #tan #laundry #train #lift #aesthetics #assthetics #GTL#vsco #vscocam #trisfortheGuys #delts #biceps #vscosouthafrica #f4f #l4l #winning #WitnesstheFitness

Q: Do nip-slips get you more followers? Asking for a friend‍♀️ . . . #freethenipple #nipslip #gym #tan #laundry #train #lift #aesthetics #assthetics #GTL #vsco #vscocam #trisfortheGuys #delts #biceps #vscosouthafrica #f4f #l4l #winning #WitnesstheFitness - 2 days ago

181 Likes
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Who needs to build some wheels? Try this little beauty out. A1 Leg Ext 8-10 (2sec pause at the top)x2
B1 Banded Leg Press 6-8x4
C1 Heal Elevated DB Squat 8-10x4
C2 Leg Ext 8-10 (2sec pause at the top)x2 
D1Walking Lunges with small bounces at the bottom. 3xlength of your gym. (15-20m)
E1Seated Leg Curl 10-12x3
E2 RDL 10-12x3
F1 Watt Bike Sprints 6*20secs TAG your mates that have small legs, lol.
-#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

Who needs to build some wheels? Try this little beauty out. A1 Leg Ext 8-10 (2sec pause at the top)x2 B1 Banded Leg Press 6-8x4 C1 Heal Elevated DB Squat 8-10x4 C2 Leg Ext 8-10 (2sec pause at the top)x2 D1Walking Lunges with small bounces at the bottom. 3xlength of your gym. (15-20m) E1Seated Leg Curl 10-12x3 E2 RDL 10-12x3 F1 Watt Bike Sprints 6*20secs TAG your mates that have small legs, lol. -#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

62 Likes
2 Comments
0
Follow me @skiman.factual.fitness for daily nutritional & strength and bodybuilding training advice whether its FAT LOSS 👉👉 or LEAN GAINZ.... Hit the follow button NOW, don't miss out on some great science/myth busting info! 😉 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here I've posted one of my very own custom training programs on hypertrophy workouts for the the week.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The program switches between lower and upper body workouts for the days of the week.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Being that this is hypertrophy workout, the rep ranges fall mainly in the 8-20 range (this is the intermediate version so there's of course more volume and exercises, it is also just Day 2 & 4). Each day will have a staple compound movement that is key along with some accessory movements to follow.  The accessory movements can be swapped out for other accessory exercises as its not set in stone but I would keep the core compounds as staples on each of the day.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Look for my other workout plans I plan to post.  Also I will post a more advance routine to follow that was designed by myself and I use til this day.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Hope that helps and keep killing it!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you find this informative or know someone that would benefit from this post or have any questions please tag or comment below! --Ski⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#hypertrophy #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #weightloss #protein #creatine #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #personaltrainer #shredded #mensfitness #skimanfactualfitness

Follow me @skiman.factual.fitness for daily nutritional & strength and bodybuilding training advice whether its FAT LOSS or LEAN GAINZ.... Hit the follow button NOW, don't miss out on some great science/myth busting info! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here I've posted one of my very own custom training programs on hypertrophy workouts for the the week.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The program switches between lower and upper body workouts for the days of the week.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Being that this is hypertrophy workout, the rep ranges fall mainly in the 8-20 range (this is the intermediate version so there's of course more volume and exercises, it is also just Day 2 & 4). Each day will have a staple compound movement that is key along with some accessory movements to follow. The accessory movements can be swapped out for other accessory exercises as its not set in stone but I would keep the core compounds as staples on each of the day.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Look for my other workout plans I plan to post. Also I will post a more advance routine to follow that was designed by myself and I use til this day.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hope that helps and keep killing it!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you find this informative or know someone that would benefit from this post or have any questions please tag or comment below! --Ski⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #hypertrophy #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #weightloss #protein #creatine #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #personaltrainer #shredded #mensfitness #skimanfactualfitness - 2 days ago

41 Likes
2 Comments
0
THE BENEFITS OF BENCH PRESSING ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The first step to building lean muscle is to understand that all exercises are NOT created equally. Certain compound movements will allow you to target multiple primary and secondary muscle groups at once. When it comes to building a bigger chest, look no further than the BENCH PRESS.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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But before you start adding plates to the bar, make sure that your form is correct:⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
1.) Keep your feet on the floor at all times⠀⠀⠀⠀⠀⠀⠀⠀⠀
2.) Keep your knees below your hips and your ankles behind your knees⠀⠀⠀⠀⠀⠀⠀⠀⠀
3.) Keep your back and head flat on the bench at all times⠀⠀⠀⠀⠀⠀⠀⠀⠀
4.) Position your hands roughly shoulder width apart⠀⠀⠀⠀⠀⠀⠀⠀⠀
5.) Start with the bar resting on your chest and fully extend your arms at the peak point of each rep⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Once your form is flawless, then (and only then) should you start adding weight to the equation. Here are just a handful of benefits that you'll experience when bench pressing:⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
-Builds mass to your chest, shoulders and triceps⠀⠀⠀⠀⠀⠀⠀⠀⠀
-Increases upper body strength, power and explosiveness⠀⠀⠀⠀⠀⠀⠀⠀⠀
-Improves bone density⠀⠀⠀⠀⠀⠀⠀⠀⠀
-Naturally increases the production of testosterone⠀⠀⠀⠀⠀⠀⠀⠀⠀
-Improves forearm and grip strength⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Bench pressing is no different than anything else worth having in life...it takes time, effort and most importantly, consistency. If you're serious about increasing your bench press numbers, then you should be doing it at least 2-3 times per week. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Do you know someone trying to build a bigger chest? If so, feel free to share this with them.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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⠀⠀⠀by @sculptedmuscle⠀⠀⠀⠀
#benchpress #chestworkout #chestday #lean #shredded #bodybuilderlifestyle #fitnesslifestyle #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #personaltrainer #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #weighttraining #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #fit

THE BENEFITS OF BENCH PRESSING ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ The first step to building lean muscle is to understand that all exercises are NOT created equally. Certain compound movements will allow you to target multiple primary and secondary muscle groups at once. When it comes to building a bigger chest, look no further than the BENCH PRESS.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ But before you start adding plates to the bar, make sure that your form is correct:⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1.) Keep your feet on the floor at all times⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2.) Keep your knees below your hips and your ankles behind your knees⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3.) Keep your back and head flat on the bench at all times⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4.) Position your hands roughly shoulder width apart⠀⠀⠀⠀⠀⠀⠀⠀⠀ 5.) Start with the bar resting on your chest and fully extend your arms at the peak point of each rep⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Once your form is flawless, then (and only then) should you start adding weight to the equation. Here are just a handful of benefits that you'll experience when bench pressing:⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -Builds mass to your chest, shoulders and triceps⠀⠀⠀⠀⠀⠀⠀⠀⠀ -Increases upper body strength, power and explosiveness⠀⠀⠀⠀⠀⠀⠀⠀⠀ -Improves bone density⠀⠀⠀⠀⠀⠀⠀⠀⠀ -Naturally increases the production of testosterone⠀⠀⠀⠀⠀⠀⠀⠀⠀ -Improves forearm and grip strength⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Bench pressing is no different than anything else worth having in life...it takes time, effort and most importantly, consistency. If you're serious about increasing your bench press numbers, then you should be doing it at least 2-3 times per week. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Do you know someone trying to build a bigger chest? If so, feel free to share this with them.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀ ⠀⠀⠀by @sculptedmuscle ⠀⠀⠀⠀ #benchpress #chestworkout #chestday #lean #shredded #bodybuilderlifestyle #fitnesslifestyle #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #personaltrainer #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #weighttraining #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #fit - 2 days ago

7,431 Likes
18 Comments
0
😮 🤙 #ExtremeExercise
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Fitness tips & inspiration ➡ @extremeexercise
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HOW TO TRACK YOUR FAT LOSS GOALS by @sculptedmuscle⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
The scale is a great tool to have if you happen to own an overweight pet (like my cat Kimura). But if you're using it as the primary tool to monitor your fat loss goals, it will eventually become misleading. Here's why:⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
1.) THE SCALE LIES: the scale calculates your full body mass index, which is nothing but a raw number. It does NOT factor in your lean muscle mass or body fat percentages. Why does this matter? Because...⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
2.) MUSCLE WEIGHS FIVE TIMES MORE THAN FAT: muscle is denser and therefore occupies more space than fat in the human body. So if you had one cup of muscle and one cup of fat, the cup of muscle would be five times heavier. Make sense?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
When you first start a workout routine, it is VERY possible to build muscle and lose fat while actually gaining weight on the scale. Do you see the problem here?⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
3.) YOUR BODY WEIGHT FLUCTUATES DAILY: this can happen from your workouts, eating habits, activity levels and sleep. If you're weighing yourself on the scale every single day, you are setting yourself up for disappointment. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
The scale does not accurately represent your true fat loss progress. Fortunately, the MIRROR does. Your reflection in the mirror will reveal both the strong points and weak points of your transformation. I suggest taking a picture of yourself each and every week. This will reveal your true success and keep you motivated over the long-term.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Do you know someone that needs to step off the scale? If so, send them here.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
#fatloss #highintensityintervaltraining #hiit #caloricdeficit #personaltrainer #weightloss #liftweights #lift #strengthtraining #weightlossjourney #caloricdeficit #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #girlswholift #muscleman #howtolosefat #mensfitness  Credits: @sculptedmuscle

😮 🤙 #ExtremeExercise . Fitness tips & inspiration @extremeexercise . . HOW TO TRACK YOUR FAT LOSS GOALS by @sculptedmuscle ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ The scale is a great tool to have if you happen to own an overweight pet (like my cat Kimura). But if you're using it as the primary tool to monitor your fat loss goals, it will eventually become misleading. Here's why:⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1.) THE SCALE LIES: the scale calculates your full body mass index, which is nothing but a raw number. It does NOT factor in your lean muscle mass or body fat percentages. Why does this matter? Because...⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2.) MUSCLE WEIGHS FIVE TIMES MORE THAN FAT: muscle is denser and therefore occupies more space than fat in the human body. So if you had one cup of muscle and one cup of fat, the cup of muscle would be five times heavier. Make sense?⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When you first start a workout routine, it is VERY possible to build muscle and lose fat while actually gaining weight on the scale. Do you see the problem here?⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3.) YOUR BODY WEIGHT FLUCTUATES DAILY: this can happen from your workouts, eating habits, activity levels and sleep. If you're weighing yourself on the scale every single day, you are setting yourself up for disappointment. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ The scale does not accurately represent your true fat loss progress. Fortunately, the MIRROR does. Your reflection in the mirror will reveal both the strong points and weak points of your transformation. I suggest taking a picture of yourself each and every week. This will reveal your true success and keep you motivated over the long-term.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Do you know someone that needs to step off the scale? If so, send them here.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fatloss #highintensityintervaltraining #hiit #caloricdeficit #personaltrainer #weightloss #liftweights #lift #strengthtraining #weightlossjourney #caloricdeficit #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #girlswholift #muscleman #howtolosefat #mensfitness Credits: @sculptedmuscle - 2 days ago

26 Likes
6 Comments
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Sorry, ladies... couldn't fit anyone else in the photo, 'cuz of all the #GAINZ.
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#FasterFitness #FasterFitnessHB #MostFastestFitness #TFW #TFWHB #TrainingForWarriors #NationalBenchPressDay #NationalChestDay #StrengthTraining #LIFT #Flex #UpperBody #Triceps #TrisForTheGuys #TrainMoreFearLess #BetterEveryDay #CoastToCoast #LASTSETBESTSET @training_for_warriors_ri_

Sorry, ladies... couldn't fit anyone else in the photo, 'cuz of all the #GAINZ . . . . . . #FasterFitness #FasterFitnessHB #MostFastestFitness #TFW #TFWHB #TrainingForWarriors #NationalBenchPressDay #NationalChestDay #StrengthTraining #LIFT #Flex #UpperBody #Triceps #TrisForTheGuys #TrainMoreFearLess #BetterEveryDay #CoastToCoast #LASTSETBESTSET @training_for_warriors_ri_ - 2 days ago

31 Likes
0 Comments
0
Follow me @skiman.factual.fitness for daily nutritional & strength and bodybuilding training advice whether its FAT LOSS 👉👉 or LEAN GAINZ.... Hit the follow button NOW, don't miss out on some great science/myth busting info! 😉 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here I've posted one of my very own custom training programs on hypertrophy workouts for the the week.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The program switches between lower and upper body workouts for the days of the week.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Being that this is hypertrophy workout, the rep ranges fall mainly in the 8-20 range (this is the intermediate version so there's of course more volume and exercises, it is also just Day 1 & 2). Each day will have a staple compound movement that is key along with some accessory movements to follow.  The accessory movements can be swapped out for other accessory exercises as its not set in stone but I would keep the core compounds as staples on each of the day.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Look for my other workout plans I plan to post.  Also I will post a more advance routine to follow that was designed by myself and I use til this day.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Hope that helps and keep killing it!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you find this informative or know someone that would benefit from this post or have any questions please tag or comment below! --Ski⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#hypertrophy #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #weightloss #protein #creatine #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #personaltrainer #shredded #mensfitness #skimanfactualfitness

Follow me @skiman.factual.fitness for daily nutritional & strength and bodybuilding training advice whether its FAT LOSS or LEAN GAINZ.... Hit the follow button NOW, don't miss out on some great science/myth busting info! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here I've posted one of my very own custom training programs on hypertrophy workouts for the the week.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The program switches between lower and upper body workouts for the days of the week.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Being that this is hypertrophy workout, the rep ranges fall mainly in the 8-20 range (this is the intermediate version so there's of course more volume and exercises, it is also just Day 1 & 2). Each day will have a staple compound movement that is key along with some accessory movements to follow. The accessory movements can be swapped out for other accessory exercises as its not set in stone but I would keep the core compounds as staples on each of the day.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Look for my other workout plans I plan to post. Also I will post a more advance routine to follow that was designed by myself and I use til this day.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hope that helps and keep killing it!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you find this informative or know someone that would benefit from this post or have any questions please tag or comment below! --Ski⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #hypertrophy #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #weightloss #protein #creatine #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #personaltrainer #shredded #mensfitness #skimanfactualfitness - 2 days ago

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Love me a Monday night Burn zone work out followed by a chest/tri workout 💘 #Burnzone #highintensityintervaltraining #chesticles #trisfortheguys

Love me a Monday night Burn zone work out followed by a chest/tri workout #Burnzone #highintensityintervaltraining #chesticles #trisfortheguys - 2 days ago

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Fat loss info from @jmaxfitness - Save this post if you want to lose fat with Intermittent Fasting.
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INTERMITTENT FASTING FOR FAT LOSS by @jmaxfitness
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There are 2 ways to use Intermittent Fasting (IF) for fat loss.
-
The first method is using the 16/8 method where you fast for 16 hours, and then eat for 8 hours.  You sleep for 8 hours, fast for the first 8 hours of the day, and then eat the last 8 hours of the day.  Using this method, it feels like you're only dieting for half the day.
-
The second method is using 24 hour fasts (technically 22-23 hours, but 24 sounds better haha). Twice a week, you'll fast the entire day, and then eat a small meal before bed.  This allows you to eat MORE calories the other 5 days of the week.  Using this method, it feels like you're only dieting twice-a-week.
-
This example uses a 180 lb person who wants to get shredded quickly.  During the 16/8, they are eating 1800 Calories per day, and during the 24 fasts, they are eating 600 Calories on fast days and 2280 Calories on non-fast days.
-
If you want to take this one step further, you can combine the two methods, and use 16/8 fasts 5-days per week and then 24 hour fasts 2-days per week.
-
If someone you know would be interested in this, then send them here.
-
#intermittentfasting #fasting #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

Fat loss info from @jmaxfitness - Save this post if you want to lose fat with Intermittent Fasting. - INTERMITTENT FASTING FOR FAT LOSS by @jmaxfitness - There are 2 ways to use Intermittent Fasting (IF) for fat loss. - The first method is using the 16/8 method where you fast for 16 hours, and then eat for 8 hours. You sleep for 8 hours, fast for the first 8 hours of the day, and then eat the last 8 hours of the day. Using this method, it feels like you're only dieting for half the day. - The second method is using 24 hour fasts (technically 22-23 hours, but 24 sounds better haha). Twice a week, you'll fast the entire day, and then eat a small meal before bed. This allows you to eat MORE calories the other 5 days of the week. Using this method, it feels like you're only dieting twice-a-week. - This example uses a 180 lb person who wants to get shredded quickly. During the 16/8, they are eating 1800 Calories per day, and during the 24 fasts, they are eating 600 Calories on fast days and 2280 Calories on non-fast days. - If you want to take this one step further, you can combine the two methods, and use 16/8 fasts 5-days per week and then 24 hour fasts 2-days per week. - If someone you know would be interested in this, then send them here. - #intermittentfasting #fasting #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 - 2 days ago

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Secret for a healthy life:
By @the_healthy_fighter .....
Here is my personal four secrets for being healthy.
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1) Eat wholesome foods. This means that you eat things that came from the earth. Try your best not to eat processed foods such as Mcdonalds, Frozen Dinners, or even processed meats.
Personally, I do eat bad food once in a while however, generally my diet is really good. I eat steak, chicken, and many vegetables through the day. I do green shakes every morning along with a vitamin and protein shake (yes 3 shakes each hour starting at 5 am).
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2) Don't drink Pop. I don't think I need to elaborate too much on something that can be used to clean toilettes (Coke).
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3) Workout. Now, I am not a competitive fighter anymore (thank god because my coach @yorkmuaythai was pretty hard on us 😢), so I work-out to be healthy. Here is my split: I lift weights 3 - 4 times a week and perform kickboxing based HIIT training for cardio and burning fat 2 times a week (I only work out 5 times a week, so some days I warm up with HIIT training).
.
4) Drink tons of water. Now, this quantity varies based on your body weight and also your lifestyle. I use this formula: BW*2/3 = how many oz you should drink. For example: I am 185 pounds, so 2/3 of that is 123 oz (3.6 Litres). Now before I workout, I do something call a 2 hour hydration cycle, where I increase my water consumption to 1 full litre(diluted Gatorade)to support my intense (cuz im a damn beast) workout so my muscles don't cramp. Then during my workout if it’s an intense session I can drink up to 2 litres while training. .
#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

Secret for a healthy life: By @the_healthy_fighter ..... Here is my personal four secrets for being healthy. . 1) Eat wholesome foods. This means that you eat things that came from the earth. Try your best not to eat processed foods such as Mcdonalds, Frozen Dinners, or even processed meats. Personally, I do eat bad food once in a while however, generally my diet is really good. I eat steak, chicken, and many vegetables through the day. I do green shakes every morning along with a vitamin and protein shake (yes 3 shakes each hour starting at 5 am). . 2) Don't drink Pop. I don't think I need to elaborate too much on something that can be used to clean toilettes (Coke). . 3) Workout. Now, I am not a competitive fighter anymore (thank god because my coach @yorkmuaythai  was pretty hard on us ), so I work-out to be healthy. Here is my split: I lift weights 3 - 4 times a week and perform kickboxing based HIIT training for cardio and burning fat 2 times a week (I only work out 5 times a week, so some days I warm up with HIIT training). . 4) Drink tons of water. Now, this quantity varies based on your body weight and also your lifestyle. I use this formula: BW*2/3 = how many oz you should drink. For example: I am 185 pounds, so 2/3 of that is 123 oz (3.6 Litres). Now before I workout, I do something call a 2 hour hydration cycle, where I increase my water consumption to 1 full litre(diluted Gatorade)to support my intense (cuz im a damn beast) workout so my muscles don't cramp. Then during my workout if it’s an intense session I can drink up to 2 litres while training. . #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

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Follow me @turnaroundfitness for daily Nutrition & Training advice 👉👉 Hit the follow 
button
-
INTERMITTENT FASTING FOR FAT LOSS by @jmaxfitness
-
There are 2 ways to use Intermittent Fasting (IF) for fat loss.
-
The first method is using the 16/8 method where you fast for 16 hours, and then eat for 8 hours. You sleep for 8 hours, fast for the first 8 hours of the day, and then eat the last 8 hours of the day. Using this method, it feels like you're only dieting for half the day.
-
The second method is using 24 hour fasts (technically 22-23 hours, but 24 sounds better haha). Twice a week, you'll fast the entire day, and then eat a small meal before bed. This allows you to eat MORE calories the other 5 days of the week. Using this method, it feels like you're only dieting twice-a-week.
-
This example uses a 180 lb person who wants to get shredded quickly. During the 16/8, they are eating 1800 Calories per day, and during the 24 fasts, they are eating 600 Calories on fast days and 2280 Calories on non-fast days.
-
If you want to take this one step further, you can combine the two methods, and use 16/8 fasts 5-days per week and then 24 hour fasts 2-days per week.
-
If someone you know would be interested in this, then send them here.
-
intermittentfasting #fasting #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

Follow me @turnaroundfitness for daily Nutrition & Training advice Hit the follow 
button - INTERMITTENT FASTING FOR FAT LOSS by @jmaxfitness - There are 2 ways to use Intermittent Fasting (IF) for fat loss. - The first method is using the 16/8 method where you fast for 16 hours, and then eat for 8 hours. You sleep for 8 hours, fast for the first 8 hours of the day, and then eat the last 8 hours of the day. Using this method, it feels like you're only dieting for half the day. - The second method is using 24 hour fasts (technically 22-23 hours, but 24 sounds better haha). Twice a week, you'll fast the entire day, and then eat a small meal before bed. This allows you to eat MORE calories the other 5 days of the week. Using this method, it feels like you're only dieting twice-a-week. - This example uses a 180 lb person who wants to get shredded quickly. During the 16/8, they are eating 1800 Calories per day, and during the 24 fasts, they are eating 600 Calories on fast days and 2280 Calories on non-fast days. - If you want to take this one step further, you can combine the two methods, and use 16/8 fasts 5-days per week and then 24 hour fasts 2-days per week. - If someone you know would be interested in this, then send them here. - intermittentfasting #fasting #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 - 2 days ago

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I get this question all the time. You can’t pack all your day’s protein needs in one meal! Our bodies don’t work like that!!! If you want to stay lean, healthy, and satiated, I recommend having a serving of protein with every meal (not needing to exceed 30-40g). #Repost @the_healthy_fighter
・・・
・・・
There is a difference between how much protein your body can digest vs how much it can use to build muscle.
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Studies have shown that approximately 30 - 40 grams per meal is the best approach for your body.
.
I personally eat 3 meals a day and have 2 protein shake. I eat usually a bit over 200 grams of protein a day.
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You should be eating .8 - 1 grams of protein per pound of bw per day .
#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

I get this question all the time. You can’t pack all your day’s protein needs in one meal! Our bodies don’t work like that!!! If you want to stay lean, healthy, and satiated, I recommend having a serving of protein with every meal (not needing to exceed 30-40g). #Repost @the_healthy_fighter ・・・ ・・・ There is a difference between how much protein your body can digest vs how much it can use to build muscle. . Studies have shown that approximately 30 - 40 grams per meal is the best approach for your body. . I personally eat 3 meals a day and have 2 protein shake. I eat usually a bit over 200 grams of protein a day. . You should be eating .8 - 1 grams of protein per pound of bw per day . #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

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0
Thursday .
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#leanmuscle #superset #dropset #superskinny#personaltrainer #iifymfam #flexiblediet #weightgainer#benching #armday #armdayeveryday #supershake#weightgainjourney #massgain #bodybuilderworkout#proteinshake #proteinbar #highprotein #curlsforthegirls#trisfortheguys #weightgain #gainmuscle #massgainer#meatheadproblems #meathead #skinnyguy #bulking#bulkup #girlswholift #fitness

Thursday . . . . . . . #leanmuscle  #superset  #dropset  #superskinny #personaltrainer  #iifymfam  #flexiblediet  #weightgainer #benching  #armday  #armdayeveryday  #supershake #weightgainjourney  #massgain  #bodybuilderworkout #proteinshake  #proteinbar  #highprotein  #curlsforthegirls #trisfortheguys  #weightgain  #gainmuscle  #massgainer #meatheadproblems  #meathead  #skinnyguy  #bulking #bulkup  #girlswholift  #fitness - 1 month ago

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Allahamdulilah 308 lbs without help.
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#leanmuscle #superset #dropset #superskinny#personaltrainer #iifymfam #flexiblediet #weightgainer#benching #armday #armdayeveryday #supershake#weightgainjourney #massgain #bodybuilderworkout#proteinshake #proteinbar #highprotein #curlsforthegirls#trisfortheguys #weightgain #gainmuscle #massgainer#meatheadproblems #meathead #skinnyguy #bulking#bulkup #girlswholift #fitness

Allahamdulilah 308 lbs without help. . . . . . . . #leanmuscle  #superset  #dropset  #superskinny #personaltrainer  #iifymfam  #flexiblediet  #weightgainer #benching  #armday  #armdayeveryday  #supershake #weightgainjourney  #massgain  #bodybuilderworkout #proteinshake  #proteinbar  #highprotein  #curlsforthegirls #trisfortheguys  #weightgain  #gainmuscle  #massgainer #meatheadproblems  #meathead  #skinnyguy  #bulking #bulkup  #girlswholift  #fitness - 3 months ago

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