? ? ? ? ? ¼ muscle ? ? ? ? ? ¼? ? ?

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On average, 30% of a woman’s bodyweight is composed of muscle, while men have around 40%. Women ...
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On average, 30% of a woman’s bodyweight is composed of muscle, while men have around 40%. Women actually gain a bit more muscle, percentage-wise, initially, but the absolute amount of muscle gained is still higher in men. Also, women have a harder time gaining muscle long term compared ... On average, 30% of a woman’s bodyweight is composed of muscle, while men
have around 40%. Women actually gain a bit more muscle, percentage-wise,
initially, but the absolute amount of muscle gained is still higher in men. Also,
women have a harder time gaining muscle long term compared to men, so men
will ultimately build even more muscle (though this long-term advantage is not
proven as both women and men build muscle initially despite men having 10
times more testosterone).
The few women who reach a level of muscularity that makes them look “bulky”
are both genetically gifted and have been training very hard with the goal of
acquiring this look.
Weight training will instead aid you in losing fat and building muscle. If anything, 1
kg of extra fat will make you look bulkier than adding 1 kg of extra muscle. If your
training happens to make you look “too bulky” as a woman, you need only reduce
your training and your body will readapt with less muscle mass.

Follow @zanemason_dreamphysiques for Evidence Based Guidance and Coaching
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#fitness #nutrition #iifym #nutritionist #bodybuildinglifestyle #musclegirls #weightraining #fitgirl #fitgirls #fitfam #fitspo #evidencebased #fatloss #musclegain #fit #bjj #brazilianjiujitsu #gym #polefitness #poledancing #ifbbbikini #npcbikini #wbff #wbffbikini #stronggirls
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☃️Do you wanna build a snowman? ☃️ Is it messed up that every time I see these things I think of sticking ...
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☃️Do you wanna build a snowman? ☃️ Is it messed up that every time I see these things I think of sticking toothpicks in them and making snowmen?? These tumors are called leiomyomas or fibroids. The uterus is made up muscle called smooth muscle. This is not the same muscle you think about when ... ☃️Do you wanna build a snowman? ☃️
Is it messed up that every time I see these things I think of sticking toothpicks in them and making snowmen??😜
These tumors are called leiomyomas or fibroids. The uterus is made up muscle called smooth muscle. This is not the same muscle you think about when you think about muscles. That is called skeletal muscle. Skeletal muscle is voluntary muscle which means that you control it with your brain-so you tell your arms and legs to move. You can not control smooth muscle, your body does. Can you imagine saying: hey uterus move! Not happening. The function of the muscle in uterus is to mainly expand for pregnancy and contract after pregnancy. But the uterus also expands and contracts in a non-pregnant uterus by helping expel the blood and tissue accumulated for a woman every month during their cycle or monthly period. Cramps😭Leiomyomas are the most common tumors of the uterus. They are so common in fact that most of the time at autopsy we find them and the woman probably didn't even know that she had them. Most leiomyomas are small and cause no issues, but when they get big like this they can cause many issues for a woman including pelvic pain, irregular periods and problems conceiving. They could become large and actually distort the endometrial cavity or the cavity in which a baby is supposed to grow. There are procedures that can be done to try to remove the fibroid tumors in a woman of childbearing age including endometrial ablation and myomectomy surgery(seen here) to keep the uterus intact to try to preserve the endometrial cavity. A myomectomy is basically popping these suckers out of the uterus. In pathology, we examine the fibroids because we want to make sure that they have an appearance that looks benign. There is a rare chance that these tumors can become malignant or become a leiomyosarcoma.
Photo: @shellllbz
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Wanna get toned? Scared of getting too bulky and manly? - Cool. Here are the ways in which we can ...
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Wanna get toned? Scared of getting too bulky and manly? - Cool. Here are the ways in which we can change how our bodies look. We can: - 1. Build muscle. 2. Lose muscle. 3. Gain fat. 4. Lose fat. - And that's it. - But what about getting toned, you ask? - Well, here's what tone is. It's ... Wanna get toned? Scared of getting too bulky and manly?
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Cool. Here are the ways in which we can change how our bodies look. We can:
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1. Build muscle.
2. Lose muscle.
3. Gain fat.
4. Lose fat.
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And that's it.
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But what about getting toned, you ask?
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Well, here's what tone is. It's building some degree of muscle (1 on the list above) and losing enough fat (4 on the list) so that the muscle you've built becomes more visible. This, in a nutshell, is all "tone" is. Muscle - fat = tone.
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But what about getting too bulky, you ask?
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Well, here's what bulkiness is. It's when you either A) unintentionally build more muscle (1) than you'd prefer to have (something that is pretty rare considering the average intermediate man might gain 1lb of muscle *per month* under ideal circumstances, and the average intermediate woman might gain half that), B) gain more fat (3) than you'd prefer to have thereby covering your muscles and preventing you from looking "toned" (this is, by far, the most common reason why someone thinks they look "bulky"), or C) some combination of both.
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But then you may wonder... what about weight training itself?
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Doesn't light weights, high reps, machines and isolation exercises make people toned, sculpted, slim and feminine? No... they don't.
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And doesn't heavy weights, lower reps, free weights and compound exercises instantly make people bulky and manly looking? No... they don't.
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So, the next time you're thinking about picking up pretty 2lb pink dumbbells in your quest to "get toned" while avoiding getting "too bulky," please realize that A) your logic is fundamentally flawed, and B) you're unlikely to be doing anything with those not-even-remotely-challenging weights that will result in building the muscle you need to build and/or losing the fat you need to lose in order to achieve the "toned" appearance you seek.

#cardio #fitnessmodel #fitnessaddict #abs #workout #bodybuilding #loseweịght #gym #toronto #training #photooftheday #shredded #healthy #instahealth #healthychoices #weightloss #fitnesstips #motivation #torontotrainer #determination #lifestyle #diet #getfit #girlsthatlift #onlinetraining #beforeandafter
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Back in July Mimi sent me a msg about gaining weight, but precisely increasing the size of her BUTT. ...
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Back in July Mimi sent me a msg about gaining weight, but precisely increasing the size of her BUTT. So after assessing her and defining which approach and method we were going to use we got to work and actually recomposed her body 😎 went from a fat 154lbs to a more solid and fit 159lbs , she lost ... Back in July Mimi sent me a msg about gaining weight, but precisely increasing the size of her BUTT. So after assessing her and defining which approach and method we were going to use we got to work and actually recomposed her body 😎 went from a fat 154lbs to a more solid and fit 159lbs , she lost her back rolls and grew a butt in 12 sessions EXACTLY... The goal was to gain size with minimum fat gain. Goal achieved👌🏾✔ &

Gaining muscle and shedding body fat are two ways of improving body composition. However, the steps to accomplish them are a little different. ⁣

In order to gain muscle, your resistance training will be top priority. You need that stressor in the gym to stimulate muscle growth. Of course, you should make sure you’re eating enough calories and protein to build lean body mass. How big of a calorie surplus you want to be in will depend on how fast you want to gain muscle vs. how much body fat you’re comfortable putting on. The greater the surplus, the faster the muscle gain, but that also comes with more body fat. Conversely, if you have a smaller surplus, you’ll be able to keep the body fat gain to a minimum, but that means the muscle growth will be slower as well. ⁣

Shedding body fat requires a consistent calorie deficit first and foremost - no ifs, ands, or buts about it. Make sure your nutrition is dialed in, or else you’re just spinning your wheels. Then, lift weights on a regular basis to help retain as much lean body mass as possible (so you’re not losing both fat and muscle when dieting down). ⁣

Both processes require a heavy dose of patience. Gaining muscle is actually a much slower process than shedding body fat, so try to set some performance goals in the gym and expect to see changes over the course of several months and even years rather than mere weeks. ⁣

MORE IN THE COMMENTS ⬇⬇⬇ #bootyworkout #fitnessmodel #fitnessaddict #booty #workout #bodybuilding #loseweịght #gym #toronto #training #photooftheday #shredded #healthy #instahealth #healthychoices #weightloss #fitnesstips #motivation #torontotrainer #determination #lifestyle #diet #getfit #girlsthatlift #onlinetraining #legday
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”TONING” the arms Well first up let’s get clear, I get asked by females on a daily basis to help them “tone”, generally the meaning of this is a bit void but I think what most women think of is seeing a bit more muscle definition. So how do you see muscle definition and better “conditioning” ... 🔥”TONING” the arms 💁🔥
Well first up let’s get clear, I get asked by females on a daily basis to help them “tone”, generally the meaning of this is a bit void but I think what most women think of is seeing a bit more muscle definition.
So how do you see muscle definition and better “conditioning” as I like to call it:
🔥 Reduce body fat first, the more body fat your holding on top of the muscle the subcutaneous fat is going to be more visible than muscle tissue.
🔥 Assure befor dropping body fat or during your fat loss phase your focusing on STRENGTH training, pushing your body through resistance work to assure there is actually muscle there to begin with as dropping body fat from an area with no muscle = result looking slim but not “toned”
🔥 Assure when you train areas you want to look more “toned” or JACKED assure your focusing on progressive overload and also training TECHNIQUE and really contracting and activating the correct muscle groups. As this increases blood flow and encourages hypertrophy to the area via sarcoplasmic (increased glycogen storage) and myofibrillar hypertrophy (myofibril size).
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👇TRICEP TIPS 👇
Often clients will feel the upper traps engage when training triceps in an extension plane of motion, so I personally prefer performing it unilaterally to limit upper trap engagement.
✅ Focus on depressing the shoulders
✅ Focus on squeezing the triceps during the concentric phase
✅ at the top of the rep reset the shoulders down and back each rep to assure your traps are not creeping up 👀
✅ if standing keep your core engaged and assure your not swinging from the lumbar
✅ take your time and often lower the load for more of an isolated muscle group, especially if your triceps are asleep 💁
🔥 GIVE THESE A GO 🔥
WHAT TRAINING TIPS WOULD YOU LIKE TO SEE 👇
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This is on point! Had to repost <span class="emoji emoji1f64c"></span><span class="emoji emoji1f64c"></span> Repost @chadhargrove1 with @get_repost ・・・ You don’t wanna ...
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This is on point! Had to repost Repost @chadhargrove1 with @get_repost ・・・ You don’t wanna get big, right? - I don’t want you to either. Not that I have any say in how you want to look or what your goals should be; I just mean, if you don’t want too many muscles, I don’t want that for you either. - You ... This is on point! Had to repost 🙌🙌 Repost @chadhargrove1 with @get_repost
・・・
You don’t wanna get big, right?
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I don’t want you to either. Not that I have any say in how you want to look or what your goals should be; I just mean, if you don’t want too many muscles, I don’t want that for you either.
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You should still train to get stronger though, because that, on it’s own, isn’t gonna result in too much muscle.
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Too much muscle won’t happen by accident. But then again, *maybe* you’re someone who adds muscle easily or you don’t actually want more. There’s ways around that too — plenty of athletes who are strong, healthy and a variety of levels of lean and defined train hard without adding muscle.
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In all likelihood though, the thing you need to understand is there’s a good chance your goals do involve adding more muscle. You may find that out after you lose the weight you wanted but still don’t have the look you want.
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And you know what trap a lot of people get into?
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They want to add muscle and lose fat because obviously that’s ideal. But truth is, adding a little muscle doesn’t come easy, and even though you can add muscle while you’re losing fat for a period, while you’re starting, eventually that runs out.
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So no matter what your goals are, strength training isn’t going to be the problem. It, on its own, and rarely without actively trying to, has made anyone bulky
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So.
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Train hard, be consistent, manage your nutrition for your goals and if you’re confused get some help from someone experienced. That way you’ll have directions and confidence in what you’re doing.
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A WEEK AND A HALF APART . My coach literally just said....”Now please listen to me and stop telling ...
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A WEEK AND A HALF APART . My coach literally just said....”Now please listen to me and stop telling me you’re getting fat without sending me pics, asshole” . I’m legit dying over here because @jasen_kohli knows me so well☠️☠️ . YOU GUYS this is why it’s so important to take ... A WEEK AND A HALF APART
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My coach literally just said....”Now please listen to me and stop telling me you’re getting fat without sending me pics, asshole” 😂😂😂😂😂😂😂😂😂😂
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I’m legit dying over here because @jasen_kohli knows me so well💀☠️💀☠️
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YOU GUYS this is why it’s so important to take progress pictures, so you can see how your body changes. 💯This was only a week and a half apart and I thought I was regressing because my weight wasn’t moving. 🤦🏻‍♀️It’s not always about the number on the scale, you can LEAN OUT by just ADDING MUSCLE believe it or not. 🙃
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A lot of people like to think that adding muscle will make them look bulky, The truth is that adding muscle will give you the toned look that you want. I retain so much muscle because I’m only 5 foot and I have also been lifting for 10 years. 🙄😏You don’t gain muscle overnight, it takes time. Muscle does not mean you’ll look like a man! 🙄🙄🙄You don’t have to have as much as me but everyone’s goals are different. 🙌🏼
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If you want a toned look, add some muscle on babyyyy!💪🏻
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👉🏻If you need assistance or help in sculpting your body the way you want, click the link in my bio. I got you!👆🏻👆🏻👆🏻😘
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#progress #bodybuilding #figure #fitfam #fitspo #fitness #weightloss #weightlosstransformation #transformation #thursday #throwbackthursday #tbt #lean #ripped #muscle #toned #workout #motivation #inspiration #lifestyle #npc #fitchick #gohard #beastmode
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Slow-mo cardio and interval training :: This brings us to cardio. Many people have jumped on the ...
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Slow-mo cardio and interval training :: This brings us to cardio. Many people have jumped on the “I hate cardio bandwagon”. :: This is a mistake in our book. Cardio has a strong role to play. :: When it is combined with weight training, it can help refine the bulk and balance the physique. ... Slow-mo cardio and interval training
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This brings us to cardio. Many people have jumped on the “I hate cardio bandwagon”.
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This is a mistake in our book. Cardio has a strong role to play.
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When it is combined with weight training, it can help refine the bulk and balance the physique. It also burns some fat, but certain types can also be useful in decreasing muscle mass.
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The key is to know how to use cardio.
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Long duration moderate intensity cardio like jogging, biking, running, etc. can be seen as a “reducer”. It reduces the size of the body through taking off some fat and a little muscle along with it.
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Long duration low intensity exercise like walking is more likely to leave muscle alone and take only from fat, but the process is slower.
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Higher intensity short duration cardio quickly strips off fat and may even help muscle stay on the body.
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If you are unsure how to use cardio, simply look at long distance runners and sprinters.
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Sprinters have more muscular physiques while marathon runners are thin. You can send your body in either direction by your choice. ::
Using weight training along with cardio allows more nuanced control over the shaping process. But, in general, interval training strips fat and keeps muscle, long duration moderate intensity exercise strips fat AND muscle, and long duration low intensity exercise slowly burns fat but leaves muscle alone.
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Weight training added to the mix can turn all of these toward the fat burn and muscle build equation. And of course there will be individual variation in these outcomes based on the person.
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#workout #weights #functionaltraining #goals #bodyshapegoals #growth #bodybuilding #reps #sets #weight #volume #getresults #results #restbasedtraining
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More on the #mindmuscleconnection Accentuate The Negative As you've probably noticed, most ...
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More on the #mindmuscleconnection Accentuate The Negative As you've probably noticed, most people can lower more weight than they can lift. This fact makes many lifters extremely lazy on the negative portion of a lift. To them, the purpose of this portion is just to return the weight ... More on the #mindmuscleconnection
Accentuate The Negative

As you've probably noticed, most people can lower more weight than they can lift. This fact makes many lifters extremely lazy on the negative portion of a lift. To them, the purpose of this portion is just to return the weight to the starting position.

One of the quickest ways to develop a proper mind-muscle connection is to slow down the negative portion and use it to tune in to the targeted muscles. Try this, and if you're still not feeling your target muscle, slow the whole process down with 3-5-second negatives, then watch that muscle begin to grow!

Practice Your Posing

Practicing bodybuilding poses is another way to develop your mind-muscle connection. The late Mel C. Siff, Ph.D., a pioneer of scientific weight training, talked about "loadless" training in his pioneering book, "Supertraining." Loadless training amounts to repeatedly flexing specific muscles without any kind of resistance. In other words, it amounts to posing.

As serious bodybuilders practice their poses, they're also refining their mind-muscle connection. A skilled bodybuilder can move immediately into a lat-spread pose at the drop of a hat. The rest of us? Not so much. And because they practice this specific pose, it's much less likely that their biceps will "take over" when they do lat pull-downs.

Another similar strategy is to isometrically contract the muscle you are targeting for 6 seconds prior to doing the exercise, then immediately perform the exercise. As with posing practice, this technique should help you hone your mind-muscle connection so you can turn it on for every rep.

In sum, Arnold said it best: "Where the mind goes, so goes the body." Use these simple tips to intensify your mind-muscle connection, and soon you'll be making gains of oak-like proportions.

Picture the legendary and should Have Been Mr. Olympia champion @official_mikechristian
#mentalmovies #groundngrat #jailhousestrong #individualoverinstitution #tijuanabarbellclub #bodybuildingmotivation #bikiniprep #figureprep #npcbikini #npctexas #joshstrength #joshstrengthmethod
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Need help with setting up your diet and routine for your goals? Check out my ebook by clicking the ...
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Need help with setting up your diet and routine for your goals? Check out my ebook by clicking the link in my bio 🏼. - Are you skinny fat? First, let me define skinny fat as someone who is not overweight but has very little muscle mass and a decently high body fat percentage which results in looking ... Need help with setting up your diet and routine for your goals? Check out my ebook by clicking the link in my bio 💪🏼.
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Are you skinny fat? First, let me define skinny fat as someone who is not overweight but has very little muscle mass and a decently high body fat percentage which results in looking skinny in clothes but not very lean without them.
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If you are just starting out and haven’t taken advantage of your noob gains yet, I recommend eating in a slight caloric deficit while following a solid beginner program geared towards gaining strength. Due to beginner gains, you will actually be able to reduce fat while building muscle at the same time. When you are just starting out and haven’t trained before, you have a unique opportunity to gain muscle while losing fat and should take advantage of it. Most people who are skinny fat fit into this category.
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If you have been lifting for a while, you really shouldn’t be skinny fat since you should have put on a decent amount of muscle at that point. You might just be fat and in that case, you should cut. However, some people are in an between stage and are unsure of what to do. You probably won’t be able to gain muscle while reducing fat at this stage so you need to decide which is more important to you. You can cut a bit first to get to a lower body fat percentage despite having minimal muscle and from there you can attempt to gain weight slowly while maintaining that level of leanness. Alternatively, if being lean isn’t a priority, you can go on a slow bulk and focus on adding muscle with the plan to cut down later.
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Ultimately, it comes down to your personal comfort level with your body and your goals. No one can decide what to do for you and only you live with the decision. However, if you already feel uncomfortable with how much fat you’re carrying, it’s probably best to cut regardless of muscle mass or lack of it.
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If you’re interested in working with me 1 on 1 for a custom plan tailored to your goals, send me an email for more information on online coaching 💪🏼.
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#pfaufitness #igfitness #fitness #gainmuscle #buildmuscle #bulking #workout #gym #physique #losefat #weightloss #fatloss #skinnyfat
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Does weight lifting turn fat into muscle? The answer is NO! 🤓 Fat and muscle are two very different types of tissues. Adipose (or fatty) tissue is located under the skin, BETWEEN your muscles and around your internal organs. Muscle is active tissue that burns calories even when you’re not ... Does weight lifting turn fat into muscle? The answer is NO! 🤓 Fat and muscle are two very different types of tissues. Adipose (or fatty) tissue is located under the skin, BETWEEN your muscles and around your internal organs.
Muscle is active tissue that burns calories even when you’re not doing anything, whereas fat is basically a storage of excess energy. When you weight train, you are building the muscle tissue that is in and around any fat tissue 💪🏼
So, how can you get rid of fat and build muscle? Unfortunately, you cannot do both at the same time! 🙅‍♀️ To burn fat, you have to be BURNING more calories than you are eating, and to build muscle you have to be eating MORE calories to refuel your glycogen stores and allow your muscle fibres to repair 🍑 That’s why for my girls wanting to build a strong booty or hourglass figure, I recommend that they pair the 8 week booty builder program with my toning & muscle gain meal plan! 💦🍑 #wbkgirls
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How much muscle can you grow? <span class="emoji emoji2796"></span><span class="emoji emoji2796"></span><span class="emoji emoji2796"></span><span class="emoji emoji2796"></span><span class="emoji emoji2796"></span><span class="emoji emoji2796"></span><span class="emoji emoji2796"></span><span class="emoji emoji2796"></span><span class="emoji emoji2796"></span><span class="emoji emoji2796"></span><span class="emoji emoji2796"></span><span class="emoji emoji2796"></span><span class="emoji emoji2796"></span><span class="emoji emoji2796"></span><span class="emoji emoji2796"></span><span class="emoji emoji2796"></span> It depends on your genetics, gender and experience ...
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How much muscle can you grow? It depends on your genetics, gender and experience level in the gym. Beginners are going to be able to grow a significant amount more muscle than advanced trainers. Males will be able to put on far more muscle than females. ... How much muscle can you grow? ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
It depends on your genetics, gender and experience level in the gym. Beginners are going to be able to grow a significant amount more muscle than advanced trainers. Males will be able to put on far more muscle than females. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ A male may be able to gain 10kg+ in his first couple of years training. Once he becomes experienced he may only be able to gain a few or a couple of kgs per year; diminishing each year. This is also assuming he is in a caloric surplus for that entire year. Totalling possibly ~20kg of life time muscle gain. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
A female may be somewhere closer to half of a male at around 5kg for her first couple of years. Once she has passed these initial gains she may only be looking at 1kg of muscle per year IF she eats in caloric surplus (which many females won’t). Totalling possibly around ~8kg life time muscle gain
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This brings up my latest pet peeve; experienced natural competitors doing multiple shows per year and expecting to ‘bring up/grow’ body parts in their tiny 8 week gain phase between shows. This is worse with females. If you’re competing and get feedback saying you need bigger glutes, shoulders or back then you NEED to take time to actually build these. The amount of muscle a female could gain in 8 or 12 weeks may only be 100 grams or less and probably end up lost when they start dieting again. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
Oh and second pet peeve on this. In-body scans are rubbish. Don’t want to hear how you’re 5% bodyfat, but barely have abs. Or how much ‘muscle’ you built in a week from these tests.
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During the majority of my childhood and teen years I was a Track and Field athlete...I get a lot of ...
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During the majority of my childhood and teen years I was a Track and Field athlete...I get a lot of people asking me how I manage to get so much muscle and strength when all I do is yoga, it ALL came from running and a little bit of body weight exercises and ZERO weights the yoga however keeps me toned ... During the majority of my childhood and teen years I was a Track and Field athlete...I get a lot of people asking me how I manage to get so much muscle and strength when all I do is yoga, it ALL came from running and a little bit of body weight exercises and ZERO weights the yoga however keeps me toned and maintains it. I’ve actually lost a lot of muscle and on purposely have not ran since because I didn’t like how masculine I used to look, I put on muscle and shred fat very easily. For all the people who constantly tell me they can’t do yoga because they are not flexible “that is the whole reason why you should start 😉” I started with absolutely zero flexibility and I mean not even being able to touch the ground or lift my hands up over my head from all the stiff muscle I had, I couldn’t even sit crossed legged... I work twice as hard because of the muscle as I have trouble relaxing ,its much easier to be flexible with no muscle actually! I did not come from a dance or gymnastics background and being super tall and having super long arms, a long torso and a whole body full of unbalanced muscle make a lot of things more challenging and slower to achieve so no excuses people 💁🏾‍♀️ if you put your mind to it you can do it ❤️
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Here is a short video from when I was taking @dr.jacob.harden through a few muscle up progressions! He ended up getting his first ever muscle up🏼🏼 check out the muscle up progression video on my page for a detailed explanation ——————————— “I GOT MY FIRST MUSCLE UP!!!” . @dr.jacob.harden ... Here is a short video from when I was taking @dr.jacob.harden through a few muscle up progressions! He ended up getting his first ever muscle up🙌🏼🙏🏼 check out the muscle up progression video on my page for a detailed explanation🔑
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“I GOT MY FIRST MUSCLE UP!!!”
. @dr.jacob.harden
So I taught Prehab 101 in Vancouver over the weekend at @thebarvancouver_ and had an amazing time with our group. While we were there, @adairtrainer wanted to teach me how to do a muscle up. So we started with some progressions during lunch and then I tried (and failed...a lot) to get a full muscle up after the course. And I got my first one!🙌🏻
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This video is some of the major progressions we did. ⚠️ Note, I'm a total newb at this so it is not meant to show what perfect form is on these. Give @adairtrainer a follow if you want to go in on the technical points. I have a lot of work to do, especially getting my wrists to turn over and not get stuck in extension. Muscle ups are really technical. Before we started Shawn made sure that I had enough shoulder extension for it, could do scap pull ups, full pull ups, and press myself up on the bar. Once we did that, these were the progressions we did to learn the motion.
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It took me like 30 tries to get the one and only successful rep but you better believe I'm about to go put in the work on these. @adairtrainer I'll be repping them by next year so think up the next challenge. 😁💪🏻
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Tag a friend who wants to do a muscle up and share the wealth!
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🎵 Maan On The Moon - Gone (Flyboy Remix)
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#Prehab101 #TheBarVancouver
#calisthenics
#vancouverfitness
#vanfitfam
#Vancouver
#vancouverbc
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🏋🏼‍♂️High Reps vs. Low Reps/Muscle Building🏋🏼‍♂️ . On the muscle building spectrum, like the ...
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🏋🏼‍♂️High Reps vs. Low Reps/Muscle Building🏋🏼‍♂️ . On the muscle building spectrum, like the fat loss concept, the number of rep ranges that enhance optimal muscle gain is open to debate and the research is inconclusive. Most research points to reps under 15 as being better for muscle ... 🏋🏼‍♂️High Reps vs. Low Reps/Muscle Building🏋🏼‍♂️
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On the muscle building spectrum, like the fat loss concept, the number of rep ranges that enhance optimal muscle gain is open to debate and the research is inconclusive. Most research points to reps under 15 as being better for muscle building, but other research shows muscle building can be equally effective with low weight and high reps. In fact, the diet comes into play in this subject as well. If you want to gain muscle, you need to take in the calories in combination with the overall volume and intensity of the workout. How it becomes more challenging over time will make the difference, not necessarily the weight/reps. If you eat fewer calories than you burn, you can lift very heavy weight, and most likely not gain much muscle mass. Mainly in women who have 1/10 the amount of muscle building testosterone as men. In a calorie deficit, strength is more likely due to neuromuscular adaptation rather than increases in muscle mass.
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👉🏻 click link in my bio for cool outfits for the gym @hustlestandardco Use code OLGA30 for 30% discount
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SOLD!! $2 Million....🤗 #american_muscle_mustangs #americanmuscle #americancars #igmustangs ...
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SOLD!! $2 Million....🤗 #american_muscle_mustangs #americanmuscle #americancars #igmustangs #imustang #instamustang #oldschool #mustangram #muscle #muscle #mustangfanclub #musclecarspictures #mustangsofinstagram #mustangweek #mustanglovers #mustang #musclecar ... SOLD!! $2 Million....🤗
#american_muscle_mustangs #americanmuscle #americancars #igmustangs #imustang #instamustang #oldschool #mustangram #muscle #muscle #mustangfanclub #musclecarspictures #mustangsofinstagram #mustangweek #mustanglovers #mustang #musclecar #v8 #car #carsofinstagram #cobrajet #classicmuscles #cobra #americanmuskles #american_muscle_mustangs #americanmuscle #americancars #supercobrajet #shelbygt500 #speed #snake #shelbycobra #supersnake
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 #american_muscle_mustangs #americanmuscle #americancars #igmustangs #imustang #instamustang ...
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#american_muscle_mustangs #americanmuscle #americancars #igmustangs #imustang #instamustang #oldschool #mustangram #muscle #muscle #mustangfanclub #musclecarspictures #mustangsofinstagram #mustangweek #mustanglovers #mustang #musclecar #v8 #car #carsofinstagram ... #american_muscle_mustangs #americanmuscle #americancars #igmustangs #imustang #instamustang #oldschool #mustangram #muscle #muscle #mustangfanclub #musclecarspictures #mustangsofinstagram #mustangweek #mustanglovers #mustang #musclecar #v8 #car #carsofinstagram #cobrajet #classicmuscles #cobra #americanmuskles #american_muscle_mustangs #americanmuscle #americancars #supercobrajet #shelbygt500 #speed #snake #shelbycobra
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PHYSIOLOGY OF MUSCLE GROWTH - part TWO • HORMONES role in muscle building: 1️⃣insulin growth ...
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PHYSIOLOGY OF MUSCLE GROWTH - part TWO • HORMONES role in muscle building: 1️⃣insulin growth factor (IGF-1) which should be mentioned alongside Mecho-Growth factor (MGF) and testosterone are the most important muscle building hormones 2️⃣TESTOSTERONE is obviously the most talked ... PHYSIOLOGY OF MUSCLE GROWTH - part TWO

HORMONES role in muscle building:
1️⃣insulin growth factor (IGF-1) which should be mentioned alongside Mecho-Growth factor (MGF) and testosterone are the most important muscle building hormones
2️⃣TESTOSTERONE is obviously the most talked about hormone in regards to muscle building and probably rightfully so. We know it leads to increased MPS, it inhibits muscle protein breakdown, stimulates other anabolic hormones, and it activates satellite cells. BUT your body nearly NEEDS you to work out to be able to best utilize testosterone, as training releases more of this but also allows your body to better use the test that’s already in it by forcing receptors to be more sensitive to your free testosterone. Alongside the host of benefits already mentioned, a by-product of testosterone is to stimulate GH release by increasing the number of active neurotransmitters at the damaged fiber site; which will activate tissue growth.
3️⃣IGF regulates the amount of muscle mass growth by enhancing MPS, properly partitioning glucose uptake, and repartitioning the uptake IG amino acids into skeletal muscles and, here comes those satellites again, it activates satellite cells to increase muscle growth! Man, those things are important

BUT MUSCLES NEED REST!!!!
-if you don’t allow proper rest or nutrition you can actually reverse the anabolic process and put your body into a catabolic, or I would prefer to call it a “destructive” state. The response of muscle protein metabolism lasts for 24 to 48 hours after a session. This is why diet is so important, all meals within this window impact hypertrophy. Don’t slip up on your protein! Everyone wants to use the “genetics” Talking point, but I rarely see people allowing their genetics to be maximized
HOW FAST CAN I GROW?
-you have to understand that grow this will be a prolonged process, and will vary amongst us all. Between hormonal response, CNS activation of muscles, hormonal response, your execution and intensity, muscle fiber type and number, etc there are tons of variables. Don’t allow yourself to slack on what’s in YOUR control, the rest will play itself out as your body allows #TeamMihaly
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Gaining muscle and shedding body fat are two ways of improving body composition. However, the steps ...
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Gaining muscle and shedding body fat are two ways of improving body composition. However, the steps to accomplish them are a little different. ⁣ ⁣ In order to gain muscle, your resistance training will be top priority. You need that stressor in the gym to stimulate muscle growth. Of course, ... Gaining muscle and shedding body fat are two ways of improving body composition. However, the steps to accomplish them are a little different. ⁣

In order to gain muscle, your resistance training will be top priority. You need that stressor in the gym to stimulate muscle growth. Of course, you should make sure you’re eating enough calories and protein to build lean body mass. How big of a calorie surplus you want to be in will depend on how fast you want to gain muscle vs. how much body fat you’re comfortable putting on. The greater the surplus, the faster the muscle gain, but that also comes with more body fat. Conversely, if you have a smaller surplus, you’ll be able to keep the body fat gain to a minimum, but that means the muscle growth will be slower as well. ⁣

Shedding body fat requires a consistent calorie deficit first and foremost - no ifs, ands, or buts about it. Make sure your nutrition is dialed in, or else you’re just spinning your wheels. Then, lift weights on a regular basis to help retain as much lean body mass as possible (so you’re not losing both fat and muscle when dieting down). ⁣

Both processes require a heavy dose of patience. Gaining muscle is actually a much slower process than shedding body fat, so try to set some performance goals in the gym and expect to see changes over the course of several months and even years rather than mere weeks. ⁣

What if you want simultaneous muscle gain and fat loss? This is known as body recomposition, or recomp for short, and the best candidates for this are those who are obese, beginners to training, coming back from a training hiatus, or on steroids. However, you can still make this happen as a non-obese, seasoned natural lifter who’s been working out consistently. Eat at roughly maintenance calories, get in enough protein, and be super diligent about resistance training. Make it a point to gain strength in the main compound movements. Again, this process is super slow, but it may be worth it to you if you don’t want your bodyweight to fluctuate much throughout the year. ⁣

#bodycomposition #musclegain #fatloss #liftwithsohee #eatliftthrive ⁣

store.soheefit.com
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{THIS ONE IS FOR YOU LADIES <span class="emoji emoji1f606"></span>} One of the biggest training dilemmas I have run into with women is this: ...
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{THIS ONE IS FOR YOU LADIES } One of the biggest training dilemmas I have run into with women is this: They want to build muscle and “get toned” but they don’t want to gain any weight. Do you know how that works? I don’t either, because IT DOESN’T WORK. 🏼 Why? Because muscle weighs something. ... {THIS ONE IS FOR YOU LADIES 😆} One of the biggest training dilemmas I have run into with women is this: They want to build muscle and “get toned” but they don’t want to gain any weight.
Do you know how that works?
I don’t either, because IT DOESN’T WORK. 🙅🏼 Why? Because muscle weighs something.
How the hell do you expect to gain muscle without your total body weight increasing? It’s just not going to happen.
So a 52kg skinny female who wants to add another 3kg of muscle to her body while remaining at 52kg is all but guaranteed to prevent herself from ever building a single kg of muscle.
If you are thin already you can’t just add lean mass to your body without your body weight increasing.
Surely you can see how illogical it is to expect otherwise?
Why does a number on the scale matter anyway if you’re getting results, looking & feeling better?
With my clients I don’t put too much weight on the scale number ( #pun) unless someone is starting out very overweight (then it can be useful) or for those who compete in weight class sports like MMA or weightlifting or sports where being lighter weight is beneficial.
Other than that, it’s just a silly mental hang up! Let it go ladies and finally be free to build some muscle.
PS: in saying that If you are gaining weight quickly (I.e more than 1/2 kg a month) then it's definitely not all muscle. Building muscle is a slow process and there are limits to how much you can build naturally. I am going to write more about this but suffice it to say most fit women who are already lean don't have the problem of putting on weight too fast thinking it's all "gains" lol. They have the opposite problem which is preventing them from building any substantial muscle.
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Muscle Gain Ideas for Bodybuilders (nutrition) - Novice - don’t over eat and don’t under eat. ...
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Muscle Gain Ideas for Bodybuilders (nutrition) - Novice - don’t over eat and don’t under eat. You don’t want to be in a deficit (if you’re a novice you probably don’t know what that means yet anyway). Basically if you’re not eating enough you’ll have a hard time gaining muscle. If you’re eating ... Muscle Gain Ideas for Bodybuilders (nutrition)
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Novice - don’t over eat and don’t under eat. You don’t want to be in a deficit (if you’re a novice you probably don’t know what that means yet anyway). Basically if you’re not eating enough you’ll have a hard time gaining muscle. If you’re eating way too much then you’ll end up gaining a bunch of fat. This might not be a terrible idea if you want to max out the amount of muscle you can gain. But generally you’ll just want to eat an amount that maintains your body weight or let’s you gain a little. You won’t have problems gaining muscle mass as a novice so I think this is in many cases going to be the best approach ie you just don’t need a huge surplus to gain muscle. Chances are you might also need to do things like alter your food sources and protein intake.
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Intermediate - moderate surplus. At this point your rate of muscle gain has slowed down but not as much as an advanced lifter. You can still gain moderate amounts of muscle. In my opinion this is a great time to stay in a dedicated surplus for a long time and gain as much muscle as possible.
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Advanced - back it off again. Your rate of muscle gain as an advanced lifter is really slow. I don’t think it really makes a lot of sense to try to max out the rate of muscle gain with a large surplus because you’re just going to gain majority fat tissue and have to cut for extended periods to get back to “normal”. Most probably you will end up in about the same place anyway. For this reason I suggest a mild surplus or even times just at maintenance calories for advanced bodybuilders.
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Pictured here on Monday night training with @ramfit_pt
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#Muscleacademy
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Gaining weight is not the same as gaining muscle. _ There are many approaches to gaining muscle- ...
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Gaining weight is not the same as gaining muscle. _ There are many approaches to gaining muscle- but it's my belief that it's a mistake (as a natural/drug free athlete) to eat too much- particularly junk calories, in an attempt to speed up muscle growth. When you're a natural lifter your ... Gaining weight is not the same as gaining muscle.
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There are many approaches to gaining muscle- but it's my belief that it's a mistake (as a natural/drug free athlete) to eat too much- particularly junk calories, in an attempt to speed up muscle growth. When you're a natural lifter your body has a limited capacity to build muscle. You can eat all the food you want, but unlike athletes on PEDS you can't speed up or change your body's natural rate of protein synthesis. Eating excess will eventually just lead to a fatter body by way of FAT CELL HYPERPLASIA. In laymans terms this means the more bodyfat you have the more efficient your body becomes at continuing to get fat.
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Fat cells (adipocytes) are like little bags and they expand as you get fatter. Since our bodies are so survival efficient, when you reach a point where the fat cells can't expand anymore your body can actually add MORE fat cells. And by stimulating adipocyte hyperplasia, or letting bodyfat get out of control you're not just limiting muscle growth you're making future fat loss harder too. Excess bodyfat also decreases insulin sensitivity and decreased insulin sensitivity hurts your ability to gain muscle.
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This is why I don't try to force feed muscle growth. I'm okay with slower gains. I've found that just like slow weight loss leads to more fat loss, slow gains leads to more muscle growth. It's all about prioritizing the kind of tissue I'm gaining.
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My DEXA from this past week shows that my lean body mass is up 5.1 lbs in the past 10 months with only a 2.3lbs increase in fat weight - which I am thrilled with. It might not sound like much but I'm a small person and 5 added lbs of muscle without much fat is huge. And with no competition plans set I am excited to keep this going!
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Post any diet/training questions👇🏻
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#allifitness #progresspic #bodybuilding #figurecompetitor #physique #aesthetics #naturalbodybuilding #girlswholift #girlswithmuscle #gains #muscle #discipline #leanmuscle #musclegrowth #builtnotbought #colitis #figurepro #naturalfigurecompetitor
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<span class="emoji emoji1f1fa1f1f8"></span> Silver Bullet <span class="emoji emoji1f1fa1f1f8"></span> #american_muscle_mustangs #americanmuscle #americancars #igmustangs ...
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Silver Bullet #american_muscle_mustangs #americanmuscle #americancars #igmustangs #imustang #instamustang #oldschool #mustangram #muscle #muscle #mustangfanclub #musclecarspictures #mustangsofinstagram #mustangweek #mustanglovers #mustang #musclecar #v8 #car ... 🇺🇸 Silver Bullet 🇺🇸
#american_muscle_mustangs #americanmuscle #americancars #igmustangs #imustang #instamustang #oldschool #mustangram #muscle #muscle #mustangfanclub #musclecarspictures #mustangsofinstagram #mustangweek #mustanglovers #mustang #musclecar #v8 #car #carsofinstagram #cobrajet #classicmuscles #cobra #americanmuskles #american_muscle_mustangs #americanmuscle #americancars #supercobrajet #shelbygt500 #speed #snake #shelbycobra
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<span class="emoji emoji1f525"></span>WHERE MY LEAN MUSCLE GAINERS AT?!<span class="emoji emoji1f525"></span> ・・・ @hardmagnum has just release a supplement that is backed ...
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WHERE MY LEAN MUSCLE GAINERS AT?! ・・・ @hardmagnum has just release a supplement that is backed by science and delivers the physique results you’ve been looking for!! —— HARD MUSCLE BUILDER - an all natural lean muscle gainer! —— When combined with high intensity weight training, ... 🔥WHERE MY LEAN MUSCLE GAINERS AT?!🔥
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#magnumnutraceuticals #supplements #new #muscle #musclegrowth #gains #hmb #myhmb #purekic #ksm66 #recovery #testosterone #hardmusclebuilder #magnum #magnumsupps #gym #workout
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Need help with setting up your diet and routine for your goals? Check out my ebook by clicking the ...
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Need help with setting up your diet and routine for your goals? Check out my ebook by clicking the link in my bio 🏼. - Here is an excellent post from @iwannaburnfat that should ease some minds. I frequently get asked about muscle loss during periods without training. The good news is there ... Need help with setting up your diet and routine for your goals? Check out my ebook by clicking the link in my bio 💪🏼.
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Here is an excellent post from @iwannaburnfat that should ease some minds. I frequently get asked about muscle loss during periods without training. The good news is there is compelling evidence showing that muscle is quite resistant to reductions in size and strength [1]. Basically, although gaining muscle is a slower process, once you have it, maintaining it is much easier.
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A recent study supports this by showing that when trained individuals take 2 weeks off from strength training, muscle size does not significantly decrease [2]. Other research suggests that training breaks from up to 3 weeks do not significantly influence muscle size [3].
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You may feel smaller when you take a week or two off from the gym which is probably mostly in your head but muscle glycogen stores do decrease during a training break which can also make your muscles appear a bit smaller [4].
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Overall, you will not lose months and years worth of gains by missing a week or two from working out. If you know you won’t be working out for a period of time, I recommend keeping calories at around maintenance and still getting enough protein.
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References:
1. https://www.ncbi.nlm.nih.gov/pubmed/21771261
2. https://www.ncbi.nlm.nih.gov/pubmed/28328712
3. https://www.researchgate.net/publication/259390281_Evidence-Based_Resistance_Training_Recommendations_for_Muscular_Hypertrophy
4. https://www.ncbi.nlm.nih.gov/pubmed/11252068
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If you’re interested in working with me 1 on 1 for a custom plan tailored to your goals, send me an email for more information on online coaching 💪🏼.
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#pfaufitness #fitness #bodybuilding #muscle #gainmuscle #bulking #igfitness #gym #losefat #fatloss
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<span class="emoji emoji1f4a5"></span>MUSCLE BUILDING @sarahdufflifestyleandfitness - To gain muscle you need to be in a calorie surplus, ...
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MUSCLE BUILDING @sarahdufflifestyleandfitness - To gain muscle you need to be in a calorie surplus, butttttt the level of the surplus required is usually massively overestimated. - Eating in huge surplus doesn’t mean you get equilibrium gains( if only). Personally I would always ... 💥MUSCLE BUILDING @sarahdufflifestyleandfitness -
To gain muscle you need to be in a calorie surplus, butttttt the level of the surplus required is usually massively overestimated.
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Eating in huge surplus doesn’t mean you get equilibrium gains( if only). Personally I would always start at a slightly smaller surplus and then increase as necessary to meet the goal weight gain per week.
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😛Gaining too much fat over a muscle building phase leads to drops in insulin sensitivity,your testosterone levels drop & estrogen goes up ( = less muscle building more fat storing 🤦🏼‍♀️)
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Training should be higher volume, high effort and use a variety of rep ranges.
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I would use mainly compound moves (for example all variations of squats, presses  deadlifts,hip thrusts, pulls ups, rows) with a sprinkling of isolation work (bicep curls, tricep ext, lat raises)
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☝️Just as an example of how you could set up a training day you could do 1-2 exercises in the 1-5 rep range for 5 sets, 4 exercises in the 8-12 for 4 sets 1-2 exercises in the 12+ range for 3 sets.
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💁🏼‍♀️You should be getting stronger over time so for example lifting overall more weight for the same reps or lifting the same weight but for more sets/ reps both indicators you got stronger.
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Your sessions should be tough so less rest time selfies and more focusing on pushing yourself each set (obviously never compromising form)
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🙅🏼‍♀️For any of my ladies who may have a fear of getting “bulky “ except for a few genetic exceptions or perhaps a little chemical help our lifelong muscle gaining potential is actually fairly modest.
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The actual numbers if you’re interested are in another post I did which I will pop on my story shortly, or you can just Google it.
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WHEEL POSE #anatomyyogachallenge To open up or wheel pose let’s start at the hips and work our way up! The pelvis is like the shoulder of our lower body and connects with the femurs (the long thigh bone) and to the low back through the sacrum (the tailbone).(Sound familiar from grade school ... ✨WHEEL POSE ✨ #anatomyyogachallenge

To open up or wheel pose let’s start at the hips and work our way up! The pelvis is like the shoulder of our lower body and connects with the femurs (the long thigh bone) and to the low back through the sacrum (the tailbone).(Sound familiar from grade school 🤔😜) There are many muscle that connect these Hip Bones many of them are flexors 💪🏾 and when restricted limit full range of extension in our like wheel pose.

Let’s Talk Anatomy some these Muscle restriction include:
🔹Psoas: Making up iliopsoas this your dominant hip flexor muscle. Yet, because this connects low back spine (which is bending closer to the pelvis in wheel pose), the upper portion of your psoas will actually not be as tight as the lower portion connecting into the femur. This is why when truly stretching the iliopsoas muscle, you want to try to keep the low back as straight as possible!
🔹Iliacus: This is psoas partner in crime and connects from the pelvis to the femur, to pull the hip into flexion.
🔹Adductors: These muscles main job is to pull the legs closer together, however the adductor longus & gracilis also act to flex the hip.
🔹TFL: Don’t forget this guy! the tensor fasciae latae connects into the IT Band along the side of the leg. It also helps flex the hip.
🔹Sartorius: the action of muscle helps you cross your legs and put you foot on your knees when sitting. But guess what it’s also another hip flexor.
🔹Rectus Femoris: Aka The Major muscle of the Quad! This superficial muscle connects from the hip bone on the pelvis down to the knee. And has its role in flexing the hip.

Whew yup that's a lot of muscles! Probably more than you thought. But if tight, it also makes it hard to bend the knees .

If you don’t have a foam roller go ahead and pick one up and learn to love it. The goal of foam rolling is to affect the receptors under the skin to decrease nerve sensitization. Basically telling your brain hey yo this is tight let’s reset it and calm down I’m trying to get into this wheel pose.

Are the hips where you’re locked up?
Try these out, next up is mid back thoracic mobility!
#fitmatter
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It is a supplement of creatine monohydrate 100% micronized and treated with the system "HPLC CONTROL" ...
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It is a supplement of creatine monohydrate 100% micronized and treated with the system "HPLC CONTROL" which is the only system that guarantees that creatine is totally free of impurities. Creatine is a compound found naturally in our body where it is used to provide energy for muscle contraction. ... It is a supplement of creatine monohydrate 100% micronized and treated with the system "HPLC CONTROL" which is the only system that guarantees that creatine is totally free of impurities.
Creatine is a compound found naturally in our body where it is used to provide energy for muscle contraction. It is synthesized from the amino acids Arginine, Methionine, and Glycine, its highest concentration is found in the skeletal muscles.
To improve our muscle power and growth performance we do it through physical training, so if we can train stronger with more power and for longer, we will achieve our goals much faster and creatine is a supplement that helps us achieve it.
The main functions of creatine monohydrate are:
Increase in strength
Increase in muscle power.
Increased muscle congestion
Delayed appearance of fatigue.
Increase in muscle recovery.
Increase in fat-free muscle mass. #youdecideamix
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For a limited time, receive a free Isatori Amino-Gro 30 svngs when you buy one at regular price.<span class="emoji emoji1f648"></span><span class="emoji emoji1f648"></span><span class="emoji emoji1f649"></span><span class="emoji emoji1f64a"></span> ...
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For a limited time, receive a free Isatori Amino-Gro 30 svngs when you buy one at regular price. With the clinically validated 2:1:1 ratio of Branched Chain Amino Acids (BCAAs) and the power of BIO-GRO, the AMINO-GRO formula is like no other when it comes to building muscle. Leucine in ... For a limited time, receive a free Isatori Amino-Gro 30 svngs when you buy one at regular price.🙈🙈🙉🙊 With the clinically validated 2:1:1 ratio of Branched Chain Amino Acids (BCAAs) and the power of BIO-GRO, the AMINO-GRO formula is like no other when it comes to building muscle. Leucine in the form of LeuciTor activates the critical mTor muscle-building pathway which is a key factor in mucles ability to adapt to training. The addition of BIO-GRO utilizes the power of Bio-Active Peptides to the muscle to increase protein synthesis, which has been shown to increase lean muscle mass in clinical studies. To compliment the BCAAs and BIO-GRO, instantized glutamine has been added to the AMINO-GRO formula providing additional muscle-sparing protection, which ultimately assist in gaining lean muscle.
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Repost of our girl @jen2210 with her Monday to Friday ab progress. Get on our ABliterator program ...
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Repost of our girl @jen2210 with her Monday to Friday ab progress. Get on our ABliterator program today! - Training program and nutrition by: www.hybrid-muscle.com [email protected] - Supplements by BSc @bodyscience, supplied by @hybridmuscleau - #fitfam #fitspo ... Repost of our girl @jen2210 with her Monday to Friday ab progress. Get on our ABliterator program today!
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Training program and nutrition by:
📱💻 www.hybrid-muscle.com
📧 [email protected]
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Supplements by BSc @bodyscience, supplied by @hybridmuscleau
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#fitfam #fitspo #fitness #gymtime #gainz #workout #getStrong #justdoit #bodybuilding #fitspiration #cardio #ripped #gym #beachbody #weightraining #shredded #abs #sixpacks #muscle #strong #lift #bsccompression #weightloss #aesthetic #bodyscience #bscfam
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2 new exciting 10 page programmes now available to purchase for only £15 each!!! Each program has ...
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2 new exciting 10 page programmes now available to purchase for only £15 each!!! Each program has been specifically designed for its specific goal either it be to build more muscle or trim down for summer. Each program is filled with precise and scientific nutritional information and also ... 2 new exciting 10 page programmes now available to purchase for only £15 each!!! Each program has been specifically designed for its specific goal either it be to build more muscle or trim down for summer. Each program is filled with precise and scientific nutritional information and also recipes for delicious food. Also included a day by day - week by week nutrition plan.
Bulking bible - helps increase muscle mass and skyrocket strength through your diet 💪🏻
Summer slim - helps blitz unwanted body fat aswell as increasing lean muscle mass with the correct nutritional information 🍏
Anyone interested please message for details.
#bulkingbible #summerslim
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Repost of our female ambassador @jen2210 ・・・ Demolished abs today! - Training program and ...
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Repost of our female ambassador @jen2210 ・・・ Demolished abs today! - Training program and nutrition by: www.hybrid-muscle.com [email protected] - Supplements by BSc @bodyscience, supplied by @hybridmuscleau - #fitfam #fitspo #fitness #gymtime #gainz #workout ... Repost of our female ambassador @jen2210
・・・
Demolished abs today!
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Training program and nutrition by:
📱💻 www.hybrid-muscle.com
📧 [email protected]
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Supplements by BSc @bodyscience, supplied by @hybridmuscleau
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#fitfam #fitspo #fitness #gymtime #gainz #workout #getStrong #justdoit #bodybuilding #fitspiration #cardio #ripped #gym #beachbody #weightraining #shredded #abs #sixpacks #muscle #strong #lift #bsccompression #weightloss #aesthetic #bodyscience #bscfam
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- BACK - LAT PULLDOWN - The latissimus dorsi is a broad muscle that covers the back of your torso, below the arms and across the ribs. This muscle plays a role in shoulder and spine mobility. If you throw, twist, shrug or bend, you use your latissimus dorsi. When you build up this back muscle, ... -
💢BACK - LAT PULLDOWN💢
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The latissimus dorsi is a broad muscle that covers the back of your torso, below the arms and across the ribs. This muscle plays a role in shoulder and spine mobility. If you throw, twist, shrug or bend, you use your latissimus dorsi. When you build up this back muscle, you create a desirable v-shape that makes your upper body look strong and wide while giving the appearance of a smaller waist. The lat pulldown also engages other muscles important to back strength and function, including the posterior deltoids at the back of the shoulders and the rhomoboids and trapezius of the upper back. I hope this helps everyone! 💪😜👍
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For your own custom workout routines, diet plans and online coaching, email me for a 1 on 1 chat about your fitness goals today.
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[email protected]
zacsmithfitness.com/services
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@zac.smith.fitness
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LOVE THIS STUFF!!! <span class="emoji emoji1f44a"></span><span class="emoji emoji1f4a5"></span> If you’re training hard then you need the proper nutrients to support optimal ...
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LOVE THIS STUFF!!! If you’re training hard then you need the proper nutrients to support optimal muscle recovery and growth. Even if you don't train, you need to supplement your diet and body with these "building blocks" of PROTEIN - the ultimate stepping stone to rock hard muscle. AMINO ... LOVE THIS STUFF!!! 👊💥 If you’re training hard then you need the proper nutrients to support optimal muscle recovery and growth. Even if you don't train, you need to supplement your diet and body with these "building blocks" of PROTEIN - the ultimate stepping stone to rock hard muscle. AMINO PUMP™ is an advanced, multi-functional amino-based formula created to help initiate muscle building results.*† It starts with 3-grams per serving of Creatine, perhaps the most researched muscle building supplement on the planet. It also includes L-Leucine, Beta-Alanine (CarnoSyn®), and Agmatine.*† When you look at this formula top-to-bottom, it’s clear that it is based on clinically researched HARCORE compounds – making it a must have for any bodybuilder and athlete. Use AMINO PUMP™ if you are a professional athlete, bodybuilder, or enthusiast seeking to make changes to your overall physique. Use as well as for high-intensity training, and dieting among other applications.

CREATINE MONOHYDRATE - Creatine monohydrate can help fuel your muscles to support strength, power and endurance.

L-ASPARTIC ACID - An amino acid that your body can utilize to form ATP (adenosine triphosphate) to provide your cells with energy.

BETA-ALANINE (as CarnoSyn®) – Supplementing with the amino acid Beta-alanine may promote better muscular endurance and increased performance. For maximum benefit from Beta-Alanine, supplement with additional CarnoSyn® to the clinical dose level of 3.2g daily.

GLYCEROL - Used as a hyperhydrating agent, Glycerol may promote better muscle cell hydration and volume.

LEUCINE - Possibly one of the most critical essential amino acids for building lean muscle and increasing performance.

TAURINE - The amino acid Taurine may help with protein synthesis, metabolism, cell hydration and cardiac function.

AGMATINE - (as agmatine sulfate) – Helps modulate nitric oxide synthase which may promote better performance, workouts and recovery.
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“MOTIV8” GAINER IS AN ULTRA-PREMIUM, PROTEIN-BASED WEIGHT GAINER MADE WITH REAL FOOD INGREDIENTS ...
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“MOTIV8” GAINER IS AN ULTRA-PREMIUM, PROTEIN-BASED WEIGHT GAINER MADE WITH REAL FOOD INGREDIENTS AND DESIGNED TO ASSIST IN MUSCLE GROWTH, ATHLETIC PERFORMANCE, AND RAPID MUSCULAR RECOVERY. THE SMOOTH AND DELICIOUS TASTE PROVIDES 380 MUSCLE BUILDING CALORIES PLUS MULTI-PHASE CARBOHYDRATES ... “MOTIV8” GAINER IS AN ULTRA-PREMIUM, PROTEIN-BASED WEIGHT GAINER MADE WITH REAL FOOD INGREDIENTS AND DESIGNED TO ASSIST IN MUSCLE GROWTH, ATHLETIC PERFORMANCE, AND RAPID MUSCULAR RECOVERY. THE SMOOTH AND DELICIOUS TASTE PROVIDES 380 MUSCLE BUILDING CALORIES PLUS MULTI-PHASE CARBOHYDRATES AND MULTI-PHASE PROTEIN SYSTEMS TO KEEP YOU IN A MUSCLE BUILDING ENVIRONMENT FOR UP TO 6 HOURS!
MULTI-PHASE CARBS COMPLEX - CARBOHYDRATES ARE OFTEN OVERLOOKED BUT ARE KEY TO GAINING QUALITY LEAN MUSCLE MASS. MOTIV8 GAINER CONTAINS FOUR PREMIUM CARBOHYDRATES TO HELP STIMULATE MUSCLE GROWTH AND FASTER RECOVERY.

MULTI-PHASE PROTEIN SYSTEM - INCREASING PROTEIN INTAKE FACILITATES MUSCLE GROWTH. MOTIV8 GAINER CONTAINS A BLEND OF FOUR HIGH QUALITY, PREMIUM PROTEINS COMBINED WITH KEY AMINO ACIDS TO KEEP YOU BUILDING MUSCLE THROUGHOUT LONGER PERIODS OF TIME.
DIGESTIVE-FUSE ENZYME MATRIX - DIGESTION IS JUST AS IMPORTANT AS THE NUMBER OF CALORIES THAT YOU CONSUME. OUR PATENTED ENZYME BLEND ENSURES THAT YOUR CALORIE COUNT IS NOT WASTED AND IS PROPERLY BEING DIGESTED BY THE BODY.

Also Enjoy 30 % Off With Special Coupon Codes - #MReneeSF30 MOTIV8PERFORMANCE.COM
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Flexing between sets is extremely underrated. Actually, flexing at any time during the day can ...
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Flexing between sets is extremely underrated. Actually, flexing at any time during the day can be beneficial...hear me out. - You’ve heard about mind muscle connection (actively thinking about the muscle you’re training). Think about squeezing the muscle during the lift as opposed ... Flexing between sets is extremely underrated. Actually, flexing at any time during the day can be beneficial...hear me out.
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You’ve heard about mind muscle connection (actively thinking about the muscle you’re training). Think about squeezing the muscle during the lift as opposed to just trying to move the weight. If you’re interested in learning more, @bradschoenfeldphd (the hypertrophy specialist) did a full study on this topic so give his page a visit for solid, evidence based info.
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So we know mind muscle connection is beneficial but here’s how flexing can help. First off, the ability to contract a muscle on demand can make your training much more effective. Most people can hit a bicep flex if you ask, but tell them to flex their hamstrings and they may struggle. The same connection isn’t there. You can hit a side tricep pose, but you struggle to do a Lat spread. This carries over to training because if you can’t flex a muscle on demand, you’re going to have difficulty targeting that muscle while training.
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Flexing between sets of isolation and accessory movements helps increase blood flow and improve awareness. I’m not saying this will make you bigger or stronger, but it will help you develop that connection. You can utilize this outside of the gym as well. Have trouble contracting your abs? Try flexing them while sitting at your desk or driving. A better connection with your body and muscles will lead to safer and more effective training.
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Remember like anything else, this can be a tool. I wouldn’t suggest flexing hard between every set because it will lead to fatigue and cut into your rest time. I also wouldn’t recommend it between heavy compound movements. Save it for the end of your workout and play around with it.
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Bonus Tip: Pose, and pose often. It doesn’t matter if you’re a competitor or just lift for fun, posing is extremely challenging but will help increase awareness and teach you more about your body.
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So give it a shot during your next workout. Squeeze your chest hard after a set of flyes or pushups, hit a side tricep pose and hold it after some press-downs and experience a nasty pump.
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#bodybuilding #fitness #flexfriday #physique
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MUSCLE & AGEING The age-related loss of muscle mass, known as sarcopenia is both a result of ageing ...
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MUSCLE & AGEING The age-related loss of muscle mass, known as sarcopenia is both a result of ageing and a contributor to ageing. Did you know without intervention we can lose an average of 5 percept of our muscle mass every 10 years after the age of 30. In my opinion exercise is the cheapest and ... MUSCLE & AGEING
The age-related loss of muscle mass, known as sarcopenia is both a result of ageing and a contributor to ageing. Did you know without intervention we can lose an average of 5 percept of our muscle mass every 10 years after the age of 30. In my opinion exercise is the cheapest and most effective form of intervention that can prevent this and to an extent reverse it. I know many an active 50 years old whom has more muscle mass than many 30 year olds. It basically comes down to “lose it or use it”
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Muscle is not just the body movers but also metabolically active tissue, this means its loss results in a decline in metabolic function which basically means your body is going to have a harder time maintaining a healthy weight and a normal digress of insulin resistance. Not great right ? 😳😬 Strength also declines as we age but the severity of this is more to do with our exercise habits than our age - good news 👌
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Strength training therefore is imperative as we age and yes lifting heavier is important too ! Body weight training is extremely effective as well as believe me the progressions will test you far more than how much weight you can chest press 😳. I recommend incorporating a strength based programme 2-3 times into your week to reduce the risk of muscle decline and function. However, machine based strength workouts work to provide maximal output in a limited range of movement great for strength and muscle mass gains but don’t necessary carry over into providing a functional body for life . I personally like to include exercises in all planes of motion as moving well is key right to positive ageing ? .
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If you have not ready the article in last saturdays Telegraph where I talk to @marialally1 for @telegraph about #agelessbody then you can find it on @thatgirllondon and my own website www.bodybychristina.com as well as the @telegraph online
https://www.telegraph.co.uk/health-fitness/body/ageless-body-get-exercises-mindset-will-get-shape-summer/

Images by Andrew Crowley
#ageproofyourbody #fit40 #fit50 #fitatanyage #midlifehealth #morethanabody #womenempoweringwomen #fit50plus #menopause #fightingfifty #lululemon
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New Video At 3pm EST! Who is gonna get the first comment? YouTube.com/official barstarzz or link ...
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New Video At 3pm EST! Who is gonna get the first comment? YouTube.com/official barstarzz or link in the bio In the mean time here is part 2 of the other days video. How many of these muscle ups you got? Close Grip Muscle Up 🔀 Switching Grip Muscle Up X Muscle Up Explosive Muscle Up 🕳 ... New Video At 3pm EST! Who is gonna get the first comment?
YouTube.com/official barstarzz or link in the bio 📲📲📲
In the mean time here is part 2 of the other days video.
How many of these muscle ups you got?
🔻 Close Grip Muscle Up
🔀 Switching Grip Muscle Up
❌ X Muscle Up
💣 Explosive Muscle Up
🕳 Low Bar Muscle Up
📏 Strict Muscle Up
I got some more in the bag, should I make a part 3 or on to the next topic?
#barstarzz
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Foods to eat towards growing a natural Butt : Quinoa: contains a good amount of protein along with ...
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Foods to eat towards growing a natural Butt : Quinoa: contains a good amount of protein along with some essential amino acids. Nuts: Packed with and good fats tons of protein to help grow your glutes muscle Seeds:  good source of vitamins, minerals, magnesium, phosphorus, Good balance ... Foods to eat towards growing a natural Butt :

Quinoa: contains a good amount of protein along with some essential amino acids.
Nuts: Packed with and good fats tons of protein to help grow your glutes muscle
Seeds:  good source of vitamins, minerals, magnesium, phosphorus, Good balance of omega-3 and omega-6 fatty acids, all of which is very essential to muscle growth.
Egg whites: good source of protein it will help in muscle building and repair
Fish: omega-3 fatty acids which are known as healthy fats.
Chicken breast: packed with protein
Oatmeal: contains micro nutrients that will help to increase your muscle mass.
Spinach: one of the best iron rich foods
Avocado: fantastic source of monounsaturated fats
Brown Rice: best sources of carbohydrates and fiber and is especially good for eating after working out
Steak: very powerful source of protein and can definitely increase your glutes' mass.
Protein shakes: building muscle mass, maintaining blood sugar levels and decreasing the production of cortisol.
Sweet potatoes: nutritious healthy calorie dense
Fish oil: contains vitamin D and omega-3 fatty acids which is good for skin cellulite and stretch marks.
Note: Your ass is MUSCLE. To feed muscle growth, you must consume enough: Calories and Proteins
diet plan;
1. Breakfast: 4 egg whites, and oatmeal.
2. Snack: protein shake
3. Lunch: grilled chicken breast over a bed of spinach and quinoa.
4. Snack: 2 Almond nuts
5. Dinner: salmon filet,  brown rice and  a side of asparagus
6. Snack: protein shake and ½ cup of sunflower seeds.
Workout Tips;
Squat fewer reps, lift heavy and do more sprints .
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This list of exercises, originally from @bretcontreras1, have several things in common. <span class="emoji emoji1f4aa"></span>🏽They ...
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This list of exercises, originally from @bretcontreras1, have several things in common. 🏽They use LARGE MUSCLE groups, leading to more CALORIC EXPENDITURE during the exercise and afterwards as tissues are repaired and built. 🏽It also means that any neuromuscular and metabolic adaptations ... This list of exercises, originally from @bretcontreras1, have several things in common. 💪🏽They use LARGE MUSCLE groups, leading to more CALORIC EXPENDITURE during the exercise and afterwards as tissues are repaired and built. 💪🏽It also means that any neuromuscular and metabolic adaptations are larger and MORE NOTICEABLE. 💪🏽They also use MORE THAN ONE large muscle group. When multiple muscle groups are used at once, there is a greater RELEASE OF HORMONES that contribute to muscle-building. 💪🏽For these reasons, these exercises ✅build muscle mass in a caloric surplus, ✅preserve muscle mass in a calorie deficit, and ✅promote a faster metabolism. 💪🏽Outside is muscle building and fat loss, they involve movements that are COMMON IN many SPORTS and other exercises, thus making strength in these movements more TRANSFERRABLE. 💪🏽@exercise_science💪🏽
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“MOTIV8” GAINER IS AN ULTRA-PREMIUM, PROTEIN-BASED WEIGHT GAINER MADE WITH REAL FOOD INGREDIENTS ...
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“MOTIV8” GAINER IS AN ULTRA-PREMIUM, PROTEIN-BASED WEIGHT GAINER MADE WITH REAL FOOD INGREDIENTS AND DESIGNED TO ASSIST IN MUSCLE GROWTH, ATHLETIC PERFORMANCE, AND RAPID MUSCULAR RECOVERY. THE SMOOTH AND DELICIOUS TASTE PROVIDES 380 MUSCLE BUILDING CALORIES PLUS MULTI-PHASE CARBOHYDRATES ... “MOTIV8” GAINER IS AN ULTRA-PREMIUM, PROTEIN-BASED WEIGHT GAINER MADE WITH REAL FOOD INGREDIENTS AND DESIGNED TO ASSIST IN MUSCLE GROWTH, ATHLETIC PERFORMANCE, AND RAPID MUSCULAR RECOVERY. THE SMOOTH AND DELICIOUS TASTE PROVIDES 380 MUSCLE BUILDING CALORIES PLUS MULTI-PHASE CARBOHYDRATES AND MULTI-PHASE PROTEIN SYSTEMS TO KEEP YOU IN A MUSCLE BUILDING ENVIRONMENT FOR UP TO 6 HOURS!
MULTI-PHASE CARBS COMPLEX - CARBOHYDRATES ARE OFTEN OVERLOOKED BUT ARE KEY TO GAINING QUALITY LEAN MUSCLE MASS. MOTIV8 GAINER CONTAINS FOUR PREMIUM CARBOHYDRATES TO HELP STIMULATE MUSCLE GROWTH AND FASTER RECOVERY.

MULTI-PHASE PROTEIN SYSTEM - INCREASING PROTEIN INTAKE FACILITATES MUSCLE GROWTH. MOTIV8 GAINER CONTAINS A BLEND OF FOUR HIGH QUALITY, PREMIUM PROTEINS COMBINED WITH KEY AMINO ACIDS TO KEEP YOU BUILDING MUSCLE THROUGHOUT LONGER PERIODS OF TIME.
DIGESTIVE-FUSE ENZYME MATRIX - DIGESTION IS JUST AS IMPORTANT AS THE NUMBER OF CALORIES THAT YOU CONSUME. OUR PATENTED ENZYME BLEND ENSURES THAT YOUR CALORIE COUNT IS NOT WASTED AND IS PROPERLY BEING DIGESTED BY THE BODY.
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⚔️MUSCLE GROWTH ESSENTIALS⚔️ . <span class="emoji emoji26a0"></span>️Caloric surplus<span class="emoji emoji26a0"></span>️ The body will only grow if you provide it ...
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⚔️MUSCLE GROWTH ESSENTIALS⚔️ . ️Caloric surplus️ The body will only grow if you provide it with sufficient high quality calories each day. You need to be consuming more calories than your total daily energy expenditure to provide the most optimal conditions for muscle growth. . . ️Progressive ... ⚔️MUSCLE GROWTH ESSENTIALS⚔️ .
⚠️Caloric surplus⚠️
The body will only grow if you provide it with sufficient high quality calories each day. You need to be consuming more calories than your total daily energy expenditure to provide the most optimal conditions for muscle growth. .
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⚠️Progressive overload⚠️
Your muscle will only grow when it is consistently exposed to progressively increasing stimulus. If you are training the exact same weight for the exact same reps each week at the gym, your body will adapt and muscle growth will plateau. If you increase weight, reps, or both you are providing adequate stimulus for muscle growth (given a caloric surplus is being implemented) .
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⚠️Limit stress⚠️
Stress releases cortisol, a catabolic hormone which quite literally halts anabolism (protein synthesis - constructive metabolism). Lack of sleep, stress at work and overtraining are all examples of stress inducing behaviours. Limit these! .
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⚠️POST WORKOUT⚠️
Optimise your post workout meal.
After a strenuous resistance training workout the muscles are depleted of glycogen and metabolic stress combined with muscle breakdown have ramped up potential protein synthesis. This is the most crucial time to consume fast absorbing whey protein and carbohydrates. Insulin, one of the most anabolic hormones in the body, will be secreted now - opening the cell gates to take in nutrients and begin replenishing and growing new muscle.
I've been trialing @metabolicnutrition
PURE TEST and noticing increased labido and strength gains 💪

NOW TAKING ON CLIENTS FOR MY SEPTEMBER FAT LOSS AND MUSCLE GAIN PROGRAMS🏝
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For more details drop me an email👉📧[email protected] or DM me💥
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Everything Below is included in the Program👇
📧[email protected] .
✅100% CUSTOM TO YOU
✅Stress management and holistic health .
✅24 hour contact and support
✅Flexible macro based plans
✅Carb cycling plans
✅MALE & FEMALE PLANS
✅Lean bulking plans
✅Full training programs and protocols
✅Full cardio regimes
✅ Supplement protocols and discounts
✅Full access to  My Fitness App
✅Video links for every exercise
✅Vegan /Vegetarian Plans (also cater to any intolerances)
✅Competition Prep
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Always build muscle mass, never ever sacrifice it. Even when body fat loss is at focus you should minimise catabolism (muscle loss). Why? Your muscle mass is your metabolic booster, it turns you into a fat burning machine. Why would you ever want to destroy something that eats up calories ... Always build muscle mass, never ever sacrifice it.
Even when body fat loss is at focus you should minimise catabolism (muscle loss). Why? Your muscle mass is your metabolic booster, it turns you into a fat burning machine. Why would you ever want to destroy something that eats up calories and makes you strong, vital, energised and with the dream body look you are after: namely round and tight in all the right places. If you think your legs are too big the worst thing you can do is to try and atrophy them. The approach should always be build lean muscle mass and get rid of the body fat. Don’t try and lose weight or shrink body parts that you make yourself weak, flabby, skinny-fat and metabolically stunted. Body fat loss takes beautifully place when we build muscle mass, feed this process by a specifically designed nutritional plan for your current state aiming straight towards your goal with just the right caloric deficit to make you burn your body fat while building lean mass. Tips to build muscle: if you always work with 3 sets of 10 let’s say, then change things up with 4 sets of 15 reps, change your tempo, increase time under tension by slowing down the eccentric (negative) part of your lifts. Try and isolate on muscle groups that are your weak spots, delts, lats and glutes are common key areas for women. Other areas naturally become jacked and gorgeous with the big basic compound lifts. Get inspired and take incredible steps straight towards your best version www.sofiefitu.com #dreambody #fitness #fit #fitspo #fitfam #musclegain #badass #personaltrainer #nutritionist #nutrition #healthylifestyle #fatloss #fatburn #health #bestversionofyou #trend #train #training #leanmuscle #gains #abs #kettlebellworkout #trainhard #eatclean #goals #transformation #success
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Do you want to build muscle at a faster rate and increase your ability to synthesize more protein? Are ...
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Do you want to build muscle at a faster rate and increase your ability to synthesize more protein? Are you on a ketogenic diet and want a product that can stimulate muscle growth without taking you out of ketosis? Protein synthesis is your body's process of breaking down protein and using ... Do you want to build muscle at a faster rate and increase your ability to synthesize more protein?

Are you on a ketogenic diet and want a product that can stimulate muscle growth without taking you out of ketosis?

Protein synthesis is your body's process of breaking down protein and using it to perform bodily functions. Such as, growing hair and nails, healing tissues, and building muscle tissue.
Men and women synthesize different amount of muscle tissue based on their testosterone and other hormone levels. But you do have the ability to increase the amount of protein you can synthesize per sitting.
HMB is a metabolite of the amino acid leucine that allows you to synthesize more muscle tissue from each gram of protein that you consume.
Check out Betabol today to allow your body to build more muscle from your precious nutrient intake.
#supplements #ocr #vitamins #lincoln #rocklin #roseville #aesthetics #crossfit #mma #bjj #ifbb #wbff #physique #bodybuilding #bikini #figure #workout #gym #muscle #flex #fit #npc #fitspo #fitness #gymmemes #fitspiration #fitfam #legionofboom #gains
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ARE YOU NEGLECTING THIS MUSCLE? • • • • • • • • • • The majority of you that follow me are pretty avid ...
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ARE YOU NEGLECTING THIS MUSCLE? • • • • • • • • • • The majority of you that follow me are pretty avid gym goers like myself. Whether you want to strengthen your quads, your biceps, or your deltoids, you complete several reps and sets per week to improve upon those areas. • But are you neglecting ... ARE YOU NEGLECTING THIS MUSCLE?
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The majority of you that follow me are pretty avid gym goers like myself. Whether you want to strengthen your quads, your biceps, or your deltoids, you complete several reps and sets per week to improve upon those areas.

But are you neglecting what I like to call the “positivity muscle”? It’s like any other muscle. The more you use it, the stronger it gets. The stronger it gets, the more powerful you become.

So many people are hitting the gym trying to get stronger... But there are some HUGE muscle groups being neglected.

Strengthen your positivity muscle, your confidence muscle, your self-love muscle. All of these muscles HAVE to be worked in order to get stronger. If you don’t run, are you gonna get better at running? No! So PRACTICE positivity, PRACTICE loving yourself, and PRACTICE confidence.

TODAYS WORKOUT 💪🏻
▪️ Look in the mirror and say 3 things you love about yourself OUT LOUD.
▪️Identify 3 great things that WILL take place this week.
▪️ Write down 5 things you’re grateful for. [3 ROUNDS]
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#TeamBodybuildingCom #BodybuildingCom #BestSelf #BuildYourBody #BuildYourMind #BetterThanYesterday #JOESAMFAM #PowerOfPositivity
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<span class="emoji emoji1f4a2"></span>MIND-MUSCLE VS. POINT TO POINT<span class="emoji emoji1f4a2"></span> . When I start out coaching anyone, the first valuable lesson ...
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MIND-MUSCLE VS. POINT TO POINT . When I start out coaching anyone, the first valuable lesson I introduce, is by focusing your mind on using the target muscle. This is known as the mind-muscle connection — something bodybuilders have been using for ages and is supported by multiple research ... 💢MIND-MUSCLE VS. POINT TO POINT💢
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When I start out coaching anyone, the first valuable lesson I introduce, is by focusing your mind on using the target muscle. This is known as the mind-muscle connection — something bodybuilders have been using for ages and is supported by multiple research studies.
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HOW DOES IT WORK?
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Next time you’re doing bicep curls, mentally focus on using your biceps to increase their activity during the movement. This style of lifting is useful for lighter, more targeted hypertrophy work.
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Using good technique is a must; use your muscles, not momentum. If you’re biceps curl looks more like you’re trying to dry hump the person in front of you, you’re not going to get much out of the movement. Keep your form strict. Slowing the eccentric (weight against you) can help develop a strong mind-muscle connection.
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Bodybuilding legend, Joe Weider, developed the iso-tension principle, advocating flexing/posing between sets to better activate the targeted muscles during the movement. Try flexing your biceps for 6-10 seconds before your next set of curls to improve mind-muscle connection, or if you are having trouble “feeling” it in the right muscles.
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Mind-muscle connection does not apply to heavier and athletic movements like sprinting, throwing, heavy squats, cleans, presses, deadlifts, most Olympic movements etc.
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To maximize your performance in those types of movements, focus on the outcome (such as getting the bar from point A to point B, quickly & efficiently in a deadlift), not the individual muscle.
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Helpful? 📌 TAG someone who could use this info! @breabarbellclub knows how important this info is!
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#powerbuilding #mindmuscleconnection #armsday #armsworkout #bicepsday #tricepsworkout #bodybuildinglife #bodybuildingnation #buildingmuscles #gainmuscle #musclegain #musclemass #musclegrowth #musclehustle #leanmuscle #gymaddicts #ironaddicts #fitnessaddicts #onemorerep #pumpchasers #pumpingiron
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If your name is Carol, this is not you I’m talking too 🤣 <span class="emoji emoji2796"></span> I know there’s some of you that either believe ...
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If your name is Carol, this is not you I’m talking too 🤣 I know there’s some of you that either believe this or have been told this little lie. “Doing cardio will only restrict your gains (muscle mass), make you weaker and raise your cortisol levels so much that you just get fatter.” Well, I’m ... If your name is Carol, this is not you I’m talking too 🤣

I know there’s some of you that either believe this or have been told this little lie. “Doing cardio will only restrict your gains (muscle mass), make you weaker and raise your cortisol levels so much that you just get fatter.” Well, I’m sorry to burst your mythical bubble, but that’s just not the truth.

Do me a favor. Go to @google and type in ‘cyclists legs’ 🚴‍♀️ and click images. Have a good look at their body composition. Tell me if you think they suffer from losing quality muscle due to cardio? 🤨 Nope.

Oh...wait, you wanna know about marathon runners? Please spare me the judgmental comments about their bodies. Yes, they are lean. We know that. Have a look at the top competitors and how much muscle definition they have in their legs. Of course they aren’t going to pack on heaps of muscle like bodybuilders. That would drastically effect their performance. They still maintain visible and strong muscle fiber for the sport they compete in.

If your goal is to pack on slabs of muscle, get ridiculously strong and spend the absolute minimum amount of time needed to maintain a somewhat ‘lean’ physique, with no care about strengthening your heart/cardiovascular health - then yea, skip the extra cardio and try not to eat too many calories.👌🏼

Just don’t make false claims that doing cardio will make you lose your chances of gaining muscle and make you fat. That ain’t the truth.

There’s a certain threshold that anyone has due to heightened stress, hormones, lack of sleep, nutrition...etc that has the potential cause an increase in cortisol levels - along with lots of other negative side effects. Let’s not isolate the issue to an added level of cardiovascular health. Come on people.

I prefer a good balance of cardio, strength, hypertrophy and high intensity training in my regime. Do what you like. Remember that others may not like what you like.

#evansfit #cardio #myth #debunked #exercise #fitness #health #wellness #workout #truth
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Prepare to be mind blown, but get this; a pound is a pound is a pound!<span class="emoji emoji1f4a5"></span><span class="emoji emoji1f4a5"></span> What weighs more? A pound of ...
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Prepare to be mind blown, but get this; a pound is a pound is a pound! What weighs more? A pound of steel or a pound of fat??? PLEASE DON’T SAY STEEL!!! They both weigh a pound! The confusion with the whole muscle/fat weight myth (that drives me bonkers whenever I see someone quote muscle weighs ... Prepare to be mind blown, but get this; a pound is a pound is a pound!💥💥 What weighs more? A pound of steel or a pound of fat??? PLEASE DON’T SAY STEEL!!! They both weigh a pound!
The confusion with the whole muscle/fat weight myth (that drives me bonkers whenever I see someone quote muscle weighs more than fat) is the density between the two is vastly different! 5 lbs of muscle weighs the same as 5 lbs of fat, but the same weight of muscle takes up FAR LESS space than the fat of equal weight because of its density! That is why you can easily go down a clothing size, yet see little movement on the scale. If you happen to throw fasting into the mix, you may have an additional frustration with the scale (even though you are getting smaller) because human growth hormone increases. HGH not only promotes lean muscle mass but is also responsible for increasing bone density! So, a combination of fat loss, with muscle and bone density gains can often equal less movement on the scale all the while you are shrinking! Best thing is to use measurements, clothing size and photos for a more accurate representation of what’s going on inside your body!!!
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#muscle #fat #weight #muscledoesnotweighmorethanfat #density #hgh #fasting #intermittentfasting #diet #nutrition #fitmom
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Without the right nutrition, you will struggle to build maximum muscle <span class="emoji emoji1f4aa"></span> . . A good training program ...
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Without the right nutrition, you will struggle to build maximum muscle . . A good training program can stimulate muscle gain, BUT if you don’t supply the body with the building blocks it needs, you won’t grow. . . Step one: track your daily calorie intake... . . Click the link in our ... Without the right nutrition, you will struggle to build maximum muscle 💪
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A good training program can stimulate muscle gain, BUT if you don’t supply the body with the building blocks it needs, you won’t grow.
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Step one: track your daily calorie intake...
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Click the link in our bio to learn the top 10 nutrition tips to help you build muscle faster and look your absolute best 👆👆
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#UPFitness #fitness #workout #exercise #health #bodybuilding #fitfam #weightloss #muscle #fitlife #gymlife #weighttraining #transformation #fitspo #gains #gymflow #weightlossmotivation #fitnessmotivation #bodygoals #weightlosstransformation #bodytransformation #fitinspiration #motivation #fatlossjourney #gyminspiration #workoutlife #getstrong #personaltrainer #personaltraining #personaltrainerslondon
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Amix Pro Glycodex It is a new and exclusive product of a studied combination of Cluster Dextrin<span class="emoji emojiae"></span>, ...
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Amix Pro Glycodex It is a new and exclusive product of a studied combination of Cluster Dextrin, also known as highly branched cyclic dextrin (HBCD - highly branched cyclic dextrin) and hydrolyzed waxy corn starch. In addition, Amix Pro Glycodex is enriched with NOP-47 and PepForm Matrix ... Amix Pro Glycodex It is a new and exclusive product of a studied combination of Cluster Dextrin®, also known as highly branched cyclic dextrin (HBCD - highly branched cyclic dextrin) and hydrolyzed waxy corn starch. In addition, Amix Pro Glycodex is enriched with NOP-47 ™ and PepForm® Matrix 1: 1. It helps you increase free muscle mass in a fast and totally natural way that does not contribute fats or sugars. It also helps to improve muscle recovery after intense workouts. Carbohydrates are recovered muscularly after intense and / or prolonged exercise involving muscle fatigue due to depletion of glycogen reserves in skeletal muscle. With Amix Pro Glycodex Pro you can extend your workouts, improve recovery between series, and recharge glycogen deposits in the most effective way for your explosive workouts. #youdecideamix
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Mind Muscle Connection(MMC) <span class="emoji emoji1f4aa"></span> Do you have stubborn muscle groups that refuse to grow no matter ...
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Mind Muscle Connection(MMC) Do you have stubborn muscle groups that refuse to grow no matter how hard you train them? Is it impossible to get a good pump in one of your muscles? MMC occurs at something called the "neuromuscular junction". This is where the mind meets the body. The brain ... Mind Muscle Connection(MMC) 💪
Do you have stubborn muscle groups that refuse to grow no matter how hard you train them? Is it impossible to get a good pump in one of your muscles?
MMC occurs at something called the "neuromuscular junction". This is where the mind meets the body. The brain releases a chemical neurotransmitter called 'Acetylcholine' to communicate with muscles in the body.The more you can improve this communication, the more muscle fibers you will recruit.
Chest for me is a lagging muscle in comparison to my arms and legs. My chest also has the weakest mind muscle connection than any muscle in my entire body!
My legs are easily my strongest muscles and most developed! My arms and legs also have the strongest mind muscle connection over any other muscle on my body!
If you want to start making serious gains you've got to learn to make every single rep count. There is a world of difference between simply getting 10 reps and actually doing 10 reps. Every repetition that you don't feel is a repetition wasted.
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It is a complex with the highest concentration of amino acids designed to provide a full range of ...
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It is a complex with the highest concentration of amino acids designed to provide a full range of amino acids, contains large amounts of leucine peptides (PEP-FORM ) and crystalline branched amino acids in free form (L-LEUCINE, L -ISOLEUCINE, L-VALINE ). Therefore Amino LEU-CORE offers ... It is a complex with the highest concentration of amino acids designed to provide a full range of amino acids, contains large amounts of leucine peptides (PEP-FORM ™) and crystalline branched amino acids in free form (L-LEUCINE, L -ISOLEUCINE, L-VALINE ). Therefore Amino LEU-CORE ™ offers an excellent anabolic effect with a ratio of 8-1-1 (L-LEUCINE, L-ISOLEUCINE, L-VALINE) for a superb muscle recovery after intense workouts. Amino LEU-CORE ™ stimulates the synthesis of proteins, thus helping to increase muscle mass. Amino LEU-CORE ™ contains a combination of L-CITRULINE, BETA-ALALANINE (CARNO-SYN®) and KREALKALYN®, which helps to reduce the accumulation of lactic acid in the muscle, and therefore also helps to shorten the recovery time after of an intense training. Amino LEU-CORE ™ contains HMB (HYDROXY METHY BUTYRATE) which is a metabolite of L-LEUCINE, which prevents muscle catabolism and protects fibers from intense workouts. It favors the recovery of the fibers, increases the strength and promotes the loss of fat. In short Amino LEU-CORE ™ is an excellent supplement for athletes who wish to increase their training capacity as well as their fat-free muscle mass. Benefits of Amino LEU-CORE ™: Accelerates recovery. Anti-catabolic effect. It contains peptides (Pep-Form ™). Unrivaled purity. #youdecideamix
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Losing Weight VS. Losing Fat . We can actually lose weight while at the same time put on more fat. . On ...
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Losing Weight VS. Losing Fat . We can actually lose weight while at the same time put on more fat. . On the other hand, . We can lose fat and not lose weight (in some cases maybe even gain weight). . Muscle is more dense than fat so 1 lb of muscle will take up less space on the body than 1 lb of ... Losing Weight VS. Losing Fat
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We can actually lose weight while at the same time put on more fat.
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On the other hand,
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We can lose fat and not lose weight (in some cases maybe even gain weight).
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Muscle is more dense than fat so 1 lb of muscle will take up less space on the body than 1 lb of fat will.
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Muscle is gives us a tone and solid look. Body fat is responsible for that softer, more jiggly look.
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Ok, so how do we lose fat then?
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To lose fat most effectively we can add weight training into the routine along with proper nutrition and sleep.
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By doing so, we will begin to build muscle. Muscle burns calories 24 hours a day, 7 days a week.
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The more muscle we have, the more calories we burn!
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Even when both are sleeping, an individual with 150 lb person with 50 lbs of skeletal muscle will burn more calories than a 150 lb person with 30 lbs of skeletal muscle.
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If we want to make the most of those weight training sessions and ensure we make forward progress towards our dream body, we cannot forget that nutrition part, in this case more specially, that post workout nutrition part.
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Just as there is a lot of misinformation on the topic of losing weight vs losing fat, there is also a ton of not so true information regarding carbohydrates.
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Carbs are not bad as long as we have the right ones at the right times. Our bodies are practically begging for certain carbs in addition to the right type of protein after a weight training session. Im running out of room so check out the video in my bio for more information or send me over a text and I will be happy to elaborate!
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#postworkout
#protein
#fatloss
#musclegrowth
#transphormation
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So what is that soreness you get a day or two after working out? It’s called DOMS (delayed-onset muscle ...
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So what is that soreness you get a day or two after working out? It’s called DOMS (delayed-onset muscle soreness,) and the belief that it’s caused by lactic acid building up in your muscles while you exercise is false. A common belief is that lactic acid build-up in the muscle causes muscle ... So what is that soreness you get a day or two after working out? It’s called DOMS (delayed-onset muscle soreness,) and the belief that it’s caused by lactic acid building up in your muscles while you exercise is false.

A common belief is that lactic acid build-up in the muscle causes muscle soreness. This is based on the fact that during intense exercise like weight training the muscles make energy for contraction anaerobically (without oxygen), which leads to lactic acid production. This is in contrast to aerobic exercises like walking or jogging that produce energy using oxygen, with little lactic acid build-up.

This belief that lactic acid causes DOMS has been shown to be false since any lactic acid that is produced during exercise is cleared shortly after you finish, long before muscle soreness begins.

Instead, that soreness is actually caused by tears in your muscle that occur as you exercise - especially if you’re just starting an exercise regimen. It turns out that strenuous exercise leads to microscopic tears in the muscle, which leads to inflammation and soreness. This sounds bad, but the muscle damage is an important step in the muscle getting bigger and stronger. Your muscles are made up of protein filaments that shorten, leading to a contraction.”

Essentially, as your body repairs those microscopic tears, you’re building new, healthy, and strong muscle tissue. This is also the reason why weight training encourages you to increase the resistance or heaviness of your weights as you get accustomed to one level - it’s only through this process that you actually get stronger and build more muscle.

#muscle #burn #doms #lacticacid #soreness #leanmuscle #gains #myth #debunked #exercise #fitness #workout
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Whey after weight lifting and cardio increases muscle protein synthesis 145% Research shows ...
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Whey after weight lifting and cardio increases muscle protein synthesis 145% Research shows best timing for optimal muscle growth by Jeff S. Volek, Ph.D., R.D. Many times people perform resistance exercise first, followed by continuous endurance exercise. The effect of protein ... Whey after weight lifting and cardio increases muscle protein synthesis 145%

Research shows best timing for optimal muscle growth
by Jeff S. Volek, Ph.D., R.D.

Many times people perform resistance exercise first, followed by continuous endurance exercise. The effect of protein ingestion on the muscle protein synthesis response to this type of concurrent training has not previously been investigated.

Compared to rest, the rate of muscle protein synthesis during 1-to-4 hours post-exercise was increased 75% during placebo (water only) and by 145% when taking whey. Consumption of whey protein also resulted in lower expression of catabolic (muscle breakdown) gene expression.

These findings provide evidence that lifting weights first, then doing endurance exercise results in an increase in muscle protein synthesis, and this anabolic (muscle-building) response is maximized by ingesting at least 25g of whey protein after exercise. ——————————————————————Doubling protein intake increases muscle gains during caloric restriction and reduces body fat

Dieters performing high-intensity training lost more body fat when they consumed more whey protein
by Jeff S. Volek, Ph.D., R.D.

Researchers had a group of young, regularly active overweight men restrict their food intake by 40% for a period of 4 weeks.

One group consumed 116 grams of protein per day (1.2 grams per kilogram body weight), a level about 1.5 times the recommended dietary allowance (RDA). Another group consumed about twice that amount (245 grams/day), or 2.4 grams per kilogram body weight.

Thus, higher protein intake—representing three times the RDA—was able to promote gains in muscle mass in response to a short-term but marked energy deficit combined with intense training.

Athletes, who need to cut weight over a period of several weeks, should consume more protein, especially from whey protein shakes, and eat a calorie-restricted diet. This higher protein, lower calorie diet is likely to result in better preservation of muscle mass and might even promote gains in muscle mass.

#nfsports #allnatural #naturalfuel #nfsfacts #guide #educate #supplements #improve #science #research #supplementfacts #tips #resu
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Strict Pull-ups (no bent legs behind the back crap🙄) with a chin over the bar hold and a slow eccentric. _ If you have stubborn muscle groups that refuse to grow no matter how hard you train them, or if you find it impossible to get a good pump in certain areas it could be you have a poor mind to muscle ... Strict Pull-ups (no bent legs behind the back crap🙄) with a chin over the bar hold and a slow eccentric.
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If you have stubborn muscle groups that refuse to grow no matter how hard you train them, or if you find it impossible to get a good pump in certain areas it could be you have a poor mind to muscle connection. I know my last never started progressing until I learned how to properly recruit them by strengthening my MMC.
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The science: Movement is controlled by the brain. The first step in muscular contraction is a signal ( a chemical neurotransmitter called "acetylcholine") sent by the brain to your muscles telling them to contract. When acetylcholine is released it crosses the "synapses" (the tiny space that separates the nerve from the muscle) where it binds to receptors on the surface of muscle fibers. Boom- muscle contraction.
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The more you can improve this communication, the more muscle fibers you will recruit. A single muscle head is made up of lots of muscle fibers. By improving your MMC you are actually increasing the number of muscle fibers being recruited when you lift. This results in a better quality muscle contraction and more growth.
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I find slow eccentrics to be incredibly helpful in increasing the mind to muscle connection. You're forced to slow down and really focus on controlling the movement with the target muscles. Too many people get obsessed with how much weight they're pushing rather than how much work their muscles are actually doing. Controlling your movement also enhances time under tension and TUT is also a crucial component of muscle growth.
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You can train a stubborn body part as much as you want but until you develop a strong mind to muscle connection you'll never really be able to reach your potential. Lowering the weight, focusing on muscular control, and using pauses and slow eccentrics are all good ways to improve that connection.
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#pullups #strongwomen #mindtomuscle #timeundertension #bodybuilding #fitgirlsguide #exercise #workout #strengthtraining #musclegrowth #musclegain #girlswholift #girlswithmuscle #fitnesscoach #personaltrainer #gym #gains #backday #backworkout #latspread #strength #naturalbodybuilding
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Regrann from @jorntrommelen - <span class="emoji emoji1f4aa"></span>Is the mind-muscle connection real? . 🧠During resistance training, ...
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Regrann from @jorntrommelen - Is the mind-muscle connection real? . 🧠During resistance training, you can think about moving the weight from A to B. This is called an external focus. In contrast, you can think about contracting the muscle, which is called an internal focus and better ... Regrann from @jorntrommelen - 💪Is the mind-muscle connection real?
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🧠During resistance training, you can think about moving the weight from A to B. This is called an external focus. In contrast, you can think about contracting the muscle, which is called an internal focus and better known as a mind-muscle connection.
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🏍An external focus has been shown to improve motor learning (optimizing a movement) (1). However, it has been speculated that an internal focus might be to be superior for muscle growth. The latter is supported by some studies investigating internal focus strategies and muscle activation (electromyography signals) (2,3).
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🏋🏻‍♂️The present study investigated the effects of an internal or external focus on muscle growth. The internal focus group was cued with ‘squeeze the muscle!’, while the external group was cued with ‘get the weight up!’.
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🧘🏻‍♂️The internal focus group showed greater muscle mass gains in the bicep, supporting the mind-muscle connection. However, there was no difference in quadriceps muscle mass between the groups.
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❓A possible explanation for the discrepancy between the biceps and quadriceps is that the subjects found it hard to focus on the muscle contraction in de quadriceps compared to the biceps. However, the authors suggest that this might be less of a problem in trained subjects, since they may be better at directing their focus to the lower limb muscles.
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💡In conclusion, focusing on contracting the muscle might increase muscle mass gains.
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📄Study by @bradschoenfeldphd
https://www.ncbi.nlm.nih.gov/pubmed/29533715
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🗂Other references:
1) http://psycnet.apa.org/record/2013-05743-004
2) https://www.ncbi.nlm.nih.gov/pubmed/22076100
3) https://www.ncbi.nlm.nih.gov/pubmed/19826307
#mindmuscleconnection #broscience #bodybuilding #hypertrophy #gains #gainz #focus #pinkdumbell - #regrann
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Metcon 1 1 Deadlift 6 muscle ups (ring or bar) 9 double unders 2 deadlifts 5 muscle ups 9 double ...
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Metcon 1 1 Deadlift 6 muscle ups (ring or bar) 9 double unders 2 deadlifts 5 muscle ups 9 double unders 3 deadlifts 4 muscle ups 9 double unders 4 deadlifts 3 muscle ups 9 double unders 5 deadlifts 2 muscle ups 9 double unders 6 deadlifts 1 muscle up 9 double unders __________________ 2 ... Metcon 1

1 Deadlift
6 muscle ups (ring or bar)
9 double unders

2 deadlifts
5 muscle ups
9 double unders

3 deadlifts
4 muscle ups
9 double unders

4 deadlifts
3 muscle ups
9 double unders

5 deadlifts
2 muscle ups
9 double unders

6 deadlifts
1 muscle up
9 double unders
__________________
2 min. Rest
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1 Deadlift
5 muscle ups (ring or bar)
15 double unders

2 deadlifts
4 muscle ups
15 double unders

3 deadlifts
3 muscle ups
15 double unders

4 deadlifts
2 muscle ups
15 double unders

5 deadlifts
1 muscle ups
15 double unders
__________________________
Rest 2 min
__________________________

2 deadlifts
4 muscle ups
21 double unders

3 deadlifts
3 muscle ups
21 double unders

4 deadlifts
2 muscle ups
21 double unders *Deadlifts @315-365/ 225-255
*muscle ups bar or rings
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Physiology of muscle growth: PART 1 -After you train, your body repairs/replaces damaged fibers ...
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Physiology of muscle growth: PART 1 -After you train, your body repairs/replaces damaged fibers through a process where it fuses muscle fibers together to form new muscle protein strands (myofibrils) -These myofibrils increase in thickness and number to create hypertrophy. GROWTH ... Physiology of muscle growth: PART 1
-After you train, your body repairs/replaces damaged fibers through a process where it fuses muscle fibers together to form new muscle protein strands (myofibrils)
-These myofibrils increase in thickness and number to create hypertrophy. GROWTH occurs when rate of muscle protein synthesis (MPS) is ⬆️ than the rate of muscle protein breakdown (MPB). This adaption ONLY OCCURS WHILE YOU REST!
•LETS GET CELLULAR•
-The only way to add muscle to a muscle cell is through use of satellite cells. This is where recent studies have shown genetics cause a massive variance person to person.
•RESEARCH SAYS:
*Extreme Responders to muscle growth had a 58% myofibril hypertrophy from an exercise, and had 23% activation of their satellite cells
*Modest Responders (the “genetic norm”) had 28% from exercise and 19% activation of satellite cells
There were also non responders.. who literally had 0’s on each reading.
•3 Mechanisms that cause growth:
1️⃣Tension
In order to produce growth, you have to apply a load of stress greater than what your body had previously adapted too. How do you do this? The main way is to lift progressively heavier weights. This additional tension on the muscle leads to changes in the chemistry of the muscle, allowing for growth factors like mTOR and satellite cell activation
2️⃣Damage
If you’ve felt sore after a workout, you’ve experienced localized muscle damage. This causes a release of inflammatory and immune system cells that activate satellite cells to work. This doesn’t mean that you have to feel sore in order for that effect, just that damage from the workout has to be present in your muscle cells
3️⃣Metabolic Stress
If you’ve ever felt the burn of an exercise or had the “pump,” then you’ve felt this. Metabolic stress causes swelling around the muscle, which helps to contribute to growth w/o increasing the size of the muscle cell; from the addition of extra muscle glycogen and water. This is known as sarcoplasmic hypertrophy. People who train for a pump may have large muscles, but may not be able to hit heavy weights.
TOMORROW I’m going into Part 2 which will be MUCH deeper than this 😈 #TeamMihaly
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L-Glutamine is the most abundant amino acid in the body, comprising more than 60% of the reserve ...
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L-Glutamine is the most abundant amino acid in the body, comprising more than 60% of the reserve of amino acids in skeletal muscle. It is considered a "conditional" amino acid because of its great importance, since the body increases its quantity in situations of prolonged stress, high ... L-Glutamine is the most abundant amino acid in the body, comprising more than 60% of the reserve of amino acids in skeletal muscle. It is considered a "conditional" amino acid because of its great importance, since the body increases its quantity in situations of prolonged stress, high intensity training, recovery of injuries, etc ... It favors cellular hydration, producing water retention inside the cell, enhancing anabolic processes, increasing strength and increasing muscle volume. L-Glutamine is also important to reduce muscle catabolism, reduce recovery time after intense workouts and help stimulate the production of growth hormone (GH). Branched amino acids (BCAA) are the building blocks of proteins, which contributes to the growth and maintenance of muscle mass. The BCAA's (Leucine, Isoleucine and Valine) are essential amino acids, which means that our body can not manufacture them by itself and must include them through food or supplementation. The BCAAs stimulate the synthesis of proteins, ostensibly improving their absorption, act as an energy substrate during muscle contraction, reduce fatigue and promote recovery. #youdecideamix
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Get Ripped Faster with Vitalstrength HYDROXY RIPPED. <span class="emoji emoji2b50"></span>️<span class="emoji emoji2b50"></span>️<span class="emoji emoji2b50"></span>️<span class="emoji emoji2b50"></span>️<span class="emoji emoji2b50"></span>️ Fat loss accelerating high-protein ...
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Get Ripped Faster with Vitalstrength HYDROXY RIPPED. ️ Fat loss accelerating high-protein formula. ... 1. Enhanced Fat Burn The only protein in Australia to use innovative Pro-Burn Particles to help you burn fat faster. ... 2. Muscle Building A heavy 7400mg dose of Branched ... Get Ripped Faster with Vitalstrength HYDROXY RIPPED. ⭐️⭐️⭐️⭐️⭐️ Fat loss accelerating high-protein formula.
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A heavy 7400mg dose of Branched Chain Amino Acids (BCAAs) supports lean muscle tissue growth while reducing muscle breakdown plus glutamine precursors to boost recovery and prevent muscle soreness.
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#vitalstrength #ripped #shredded #muscle #protein #fatloss #weightloss #bodybuilding
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<span class="emoji emoji1f4a5"></span><span class="emoji emoji1f516"></span> SAVE THIS POST FOR LATER <span class="emoji emoji1f516"></span><span class="emoji emoji1f4a5"></span> <span class="emoji emoji1f525"></span> Do not think of your training sessions as an opportunity to burn ...
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SAVE THIS POST FOR LATER Do not think of your training sessions as an opportunity to burn calories. Exercise is overrated as a weight loss tool and does not burn as many calories as people think. Instead, the goal of your sessions should be to gain muscle! - Progressive overload in the ... 💥🔖 SAVE THIS POST FOR LATER 🔖💥
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Do not think of your training sessions as an opportunity to burn calories. Exercise is overrated as a weight loss tool and does not burn as many calories as people think. Instead, the goal of your sessions should be to gain muscle! - Progressive overload in the gym is the key to making long-term progress. All else being equal, a stronger muscle is a bigger muscle! I'd highly recommend you write down your weights, sets, and reps from each session to ensure you're actually getting stronger over time! - The big guy at the gym who is constantly giving out advice might not be the oracle he'd have you believe! Look into the science for yourself! - Don't waste time smashing out hundreds of situps. Your time is better spent doing compound exercises. the key to getting abs is to control your DIET and make sure you're in a calorie deficit so that you can remove the layer of fat which is covering your abs.

DO you need a program that guide you and teaches you how to properly eat and exercise for Optimal Fat Loss, muscle gain and crazy amount of energy! My brand new ONLINE coaching program is perfect for Those trying to Lose weight, gain muscle, beginners, advanced gym people, pretty much anyone that wants to advance and take thier fitness and nutrition to another level! 💪 💪 My fitness program @thelionspack_ is FREE to start. Click the link in the bio to start free today! ⚡
CONQUER 💥 DOMINATE 💥 EXECUTE 💥
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HASHTAGS:
#CONQUER #CONQUERFITNESS #FLEXIBLENUTRITION #MACROCOUNTING #BALANCEDDIET #BLANCEDNUTRITION #NUTRITIONAL #NUTRITIONCOACH #WEIGHTLOSSPROGRAM #WEIGHTGAIN #WEIGHTLOSSSUCCESS #CUTTINGSEASON #thelionspack #gymtime 💪 #abq #newmexicotrue #NewMexico #abqm #abqmealprep #mealprepAbq #abqphotos #cleaneating #weightlossprograms #motivationalquotes
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GYMNASTICS DAY! Master the basics before anything else! Working hard to perfect my strict ring ...
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GYMNASTICS DAY! Master the basics before anything else! Working hard to perfect my strict ring muscle ups which have always been a struggle for me. Master these moves alone first then apply them to prescribed workouts with other modalities. Slow and steady wins the race -Ring complex ... GYMNASTICS DAY!
Master the basics before anything else! Working hard to perfect my strict ring muscle ups which have always been a struggle for me. Master these moves alone first then apply them to prescribed workouts with other modalities.
Slow and steady wins the race 🐌 -Ring complex
1 strict pull up
2 strict(ish) muscle ups
3 kipping muscle ups
-Strict ring muscle ups
-Strict deficit handstand push-ups -Back levers just for fun to see if I still got it 👊🏽😝
#crossfit #gymnastics #muscleup #gymnast #handstand #fitness #instafit #crossfitter #basics #calisthenics
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In order to gain muscle, the body needs FOOD & lots of it for that matter, coupled with big heavy lifts. Building ...
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In order to gain muscle, the body needs FOOD & lots of it for that matter, coupled with big heavy lifts. Building muscle is a slow & frustrating process, trust me, I'm in the process of doing so myself. #slownsteadywinstherace The goal of increasing muscle mass & losing fat simultaneously, ... In order to gain muscle, the body needs FOOD & lots of it for that matter, coupled with big heavy lifts.
Building muscle is a slow & frustrating process, trust me, I'm in the process of doing so myself.
#slownsteadywinstherace
The goal of increasing muscle mass & losing fat simultaneously, is by no means EASY!
I'm trying to do it right, so it's been taking me some time & a lot of tweaking along the way. Especially when I'm trying to keep a flat tight tummy too. (I have major AB FOMO)
To build it effectively, you need an adequate training followed by ENOUGH nutrition & recovery.
If you really want to speed up your muscle growth, you need to fuel your body effectively. I.e. Take in more calories than you burn.
So, right now I'm at an approx. 2,700 calorie diet, lifting 6 days in the gym.
Only approx. 60-90 mins of cardio a wk.
#currentwinterbody
#building #fit #fitness #workout #motivation #bodybuilding #nycfitness #fitspo #fitspiration #fitfam #weights #nycfitness #chickswholift #girlswhosquat #squatlife #squatbooty #gym #shredded #muscle #gymlife #beastmode #igfit #igfitness #wcw #progress #thickthighssavelives
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This POST and CAPTION was beyond needed by @bretcontreras1. Comment below if you’ve heard or just ...
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This POST and CAPTION was beyond needed by @bretcontreras1. Comment below if you’ve heard or just seen bad coaching in general. ⁣ ⁣ Bret’s Message:⁣ ⁣ “Are you a physique competitor who is a victim of terrible advice from your prep coach? Maybe you are, but are not yet aware that there’s ... This POST and CAPTION was beyond needed by @bretcontreras1. Comment below if you’ve heard or just seen bad coaching in general. ⁣

Bret’s Message:⁣

“Are you a physique competitor who is a victim of terrible advice from your prep coach? Maybe you are, but are not yet aware that there’s a better way. ⁣⁣
⁣⁣
Now that I’m working with hundreds of bikini competitors, I’m blown away by how horrendous the coaching is out there. Here’s the cycle: ⁣⁣
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1️⃣ You work hard to put on muscle mass on your own. ⁣⁣
2️⃣ Your coach prescribes you tons of cardio and puts you on a freakishly low calorie diet. The resistance training routine sucks and the coach never looks at your form or asks if you’re progressing. ⁣⁣
3️⃣ Your coach runs you into the ground, but you actually look pretty good because of the hard work you did on your own prior to working with said coach. ⁣⁣
4️⃣ Because of the overemphasis on starvation and cardio and underemphasis on proper resistance training, you lose muscle and shape, and you look a little bit worse at each successive show. ⁣⁣
5️⃣ Since you’re losing muscle, the only way for you to look competitive is to keep coming in lighter and lighter. You’re metabolism diminishes due to decreased muscle mass and NEAT. Eventually, your coach might even suggest that you go on Anavar, T3, and/or Clenbuterol because he’s too ignorant to realize that it’s his inferior program that’s making you look worse. ⁣⁣
6️⃣ Now you’re devastated because you’re working so hard but backtracking. ⁣⁣
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If this sounds familiar, fire your incompetent coach and find someone who actually studies the science of physique training and cares about you as a human being. The only reason why many of these coaches do well is that they inherit already-successful clients, they take on hundreds of clients and highlight the select few who place well, and/or push drugs on their competitors. ⁣⁣
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Proper progressive resistance training should be the backbone of any physique competitor’s program. Muscle creates shape and enhances the metabolism.”⁣


#gluteguy #glutelab #strengthcorps #hustleandgrow #nocutsnoglory #fitnesscoach #miami #usapl #ipf #npc #ifbb #onlinecoaching #powerlifting
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The real story behind the 8 Week Muscle Makeover <span class="emoji emoji2728"></span><span class="emoji emoji1f46f"></span>‍♀️ . From January 2009 until May 2016 I ran women’s ...
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The real story behind the 8 Week Muscle Makeover ‍♀️ . From January 2009 until May 2016 I ran women’s only strength training classes in Calgary, AB. . It was the most fulfilling and informative personal and professional experience I’ve had. . The women in our classes were 15-75 years ... The real story behind the 8 Week Muscle Makeover ✨👯‍♀️
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From January 2009 until May 2016 I ran women’s only strength training classes in Calgary, AB. .
It was the most fulfilling and informative personal and professional experience I’ve had.
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The women in our classes were 15-75 years old. They were new to exercise, seasoned exercisers and every combo in between.
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They all wanted something similar - a sweaty, strength based workout that would be challenging, fun and would help them see some muscle definition.
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Earlier this spring I took everything I learned from this amazing group of women and the exact training techniques I used with them and wrote the 8 Week Muscle Makeover. I wrote it for them (and me) and women with similar goals!
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We are women who have lives full of other priorities but feel best when we lift weights regularly. We want to see muscle definition and are finding efficient and effective ways to fit strength training into our lives.
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You can join us for the 8 Week Muscle Makeover for 40% off the regular price through Monday November 19th (sign up in my @blastgirl profile) 💪🏼❤️🙌🏼
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Many lifters judge the quality of their workout by how sore they feel following training (i.e. delayed ...
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Many lifters judge the quality of their workout by how sore they feel following training (i.e. delayed onset muscle soreness, or DOMS), often because of the perception that this is a sign of greater muscle damage, which in turn will promote greater hypertrophy. As a general rule, such an ... Many lifters judge the quality of their workout by how sore they feel following training (i.e. delayed onset muscle soreness, or DOMS), often because of the perception that this is a sign of greater muscle damage, which in turn will promote greater hypertrophy. As a general rule, such an approach is misguided. As discussed in a paper collaborated by @bradschoenfeldphd @bretcontreras1, there is a poor correlation between DOMS and the time course and extent of damage. Some muscles appear to be more prone to DOMS than others, and there seems to be a genetic component that causes some to experience extensive soreness while others rarely get sore at all. It should also be noted that the theory as to whether or not muscle damage does in fact equate to greater increases in muscle mass remains speculative. Importantly, high levels of soreness should be regarded as detrimental as it is a sign that you've exceeded the capacity for muscle repair, which ultimately has a negative impact on growth. Moreover, being overly sore can impede your ability to train optimally as well as decrease motivation to train. So while experiencing a mild degree of soreness is acceptable and may be indicative of positive muscle remodeling, chasing high levels of soreness should not be the goal and, in fact, can be detrimental. Bottom line: Pain does not necessarily result in gainz.
Credits to @bradschoenfeldphd
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I started my fitness journey 6 years ago. The first 3 years I spent trying to get through the learning ...
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I started my fitness journey 6 years ago. The first 3 years I spent trying to get through the learning curve, everything was discovered by trail and error, and a lot of time was wasted. If I could go back to my 16 year old self with the knowledge that I have now, this is what I would do differently: 1) ... I started my fitness journey 6 years ago. The first 3 years I spent trying to get through the learning curve, everything was discovered by trail and error, and a lot of time was wasted. If I could go back to my 16 year old self with the knowledge that I have now, this is what I would do differently:

1) Stop trying to get shredded. In the beginning we don't have enough muscle built up to give us the "aesthetic" look. Focus on building a foundation of muscle for the first 4 years. Losing fat is not the answer, building more muscle is.
2) You don't need to spend 3 hours in the gym. Yes I would spend 3 hours in the gym. I wasted time trying to isolate every single muscle and hit every angle from that muscle. Truth be told I don't think I needed to hit my biceps from 6 different angles in one workout. Focusing on the main compounds with 1-2 accessory movements at the end will keep your workouts around 45 min to an hour and will be plenty of time to produce results.
3) Hire a coach. When I was 16 I was too stubborn to ask for help, and in consequence it took me twice as long to get the results that I was looking for. If I had hired someone who had gone down the path that I desired, I could've accrued the knowledge and know-how to cut my learning curve in half. Meaning that I could've seen the results I have in 3 years vs 6.
4) Focus on strength. In the beginning my focus was volume, super-sets, and crushing my body until I couldn't move. But never once did I focus on implementing progressive overload. I spent years lifting the same weights without increasing my load. It wasn't until 2 years ago, when I started to incrementally increase my weights by 5-10 pounds every few weeks that I saw insane results. From that point my strength shot up, and so did my muscle size.

5) Relax and Chill. I used to beat myself up so much because I was so far away from where I wanted to be. I thought that everyone else knew something that I didn't, when in fact I hadn't given myself enough time. 3 years dedicated to a craft (in the grand scheme of things) is nothing. I've been lifting for 6 years and I'm just getting started.
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<span class="emoji emoji1f496"></span><span class="emoji emoji1f497"></span>Weights <span class="emoji emoji1f497"></span><span class="emoji emoji1f496"></span>Muscle<span class="emoji emoji1f497"></span><span class="emoji emoji1f496"></span>Youth ....that’s the secret to longevity! Muscles protect your bones and ...
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Weights MuscleYouth ....that’s the secret to longevity! Muscles protect your bones and organs, they keep your metabolism high, and helps reverse the aging process if done right. If your not maintaining by working out all your muscle groups 3x week and eating the right amount of macros, ... 💖💗Weights 💗💖Muscle💗💖Youth ....that’s the secret to longevity! Muscles protect your bones and organs, they keep your metabolism high, and helps reverse the aging process if done right. If your not maintaining by working out all your muscle groups 3x week and eating the right amount of macros, your not keeping muscle mass. Each decade after age 20 you’ll lose 10% of your lean muscle mass, then your body starts to fall apart on you and you need to build up lost muscle. This is when most my clients come seeking help by age 40,50 and they have lost 20-30% of their muscle mass and have aches, pains and injuries. Keep your body muscle strong all your life! #bodybuild
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2016 vs Now <span class="emoji emoji27a1"></span>️ @kalen.page Let’s talk about building muscle. ⠀⠀ BE PATIENT: It takes time to build ...
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2016 vs Now ️ @kalen.page Let’s talk about building muscle. ⠀⠀ BE PATIENT: It takes time to build muscle. ⠀⠀ PROPER DIET: Your diet is very important when it comes to building and maintaining muscle. A good balance in protein, fat and carbs will assist in muscle growth along with a good ... 2016 vs Now ➡️ @kalen.page
Let’s talk about building muscle. ⠀⠀
BE PATIENT:
It takes time to build muscle. ⠀⠀
PROPER DIET:
Your diet is very important when it comes to building and maintaining muscle. A good balance in protein, fat and carbs will assist in muscle growth along with a good exercise program.
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YOU MUST ADD WEIGHT:
This may seem obvious but in order for you to grow or increase muscle size, you will need to incorporate weight resistance exercises. For example, want your abs to pop? Include weighted ab exercises like doing a sit-up holding a dumbbell or weight plate.
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BE CONSISTENT:
The more you weight train, the quicker you’ll build muscle. ⠀⠀
*30 Days To Slay The Legs starts Monday, January 7th.
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To sign up, send me a DM with your Facebook name as well as what your fitness goals are.
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Now, this is a car that should not be in this condition. I like to see the Impala SS as sort of a precursor ...
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Now, this is a car that should not be in this condition. I like to see the Impala SS as sort of a precursor of a movement. We have the classic muscle car era, and the modern muscle car era, which we are enjoying right now with the likes of the Hellcats, and the new, demential versions of the Demon, ... Now, this is a car that should not be in this condition. I like to see the Impala SS as sort of a precursor of a movement. We have the classic muscle car era, and the modern muscle car era, which we are enjoying right now with the likes of the Hellcats, and the new, demential versions of the Demon, Shelby Mustangs, and Camaros. This car came out in the nineties, when muscle cars were just relics of a glorious past. At the time, and with no muscle car in the American automotive panorama, Chevrolet took its bloated, rounded, whale-like Caprice, dropped a Corvette engine in it, got rid of the boring, antiquated, covered rear wheel wells, and revived the Impala SS name. It also revived, although briefly, the American muscle car. It didn’t begin the modern muscle car era, but the Impala SS, definitely paved the way. It was a refreshing “in-between” in the long, almost eternal, muscle car drought that lasted from the seventies until the early 2000s. __
This one in particular, which I photographed in one of those gated communities with no electricity that I have mentioned in the past several posts, has probably laid motionless in front of that house for a very long time and most certainly, endured the fury of hurricane María in that exact spot. It was spared, as many cars left outside were heavily damaged. Let’s hope someone falls in love with it. __
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You will definitely like my other galleries: @andresoneilljr and @motorshowpr
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__ ©2017 Junkyard Treasures®/Andrés O'Neill, Jr.

#instaauto #instacar #instatravel #roadtrip #wanderlust #travel #viaje #viaggi #viagem #voyage #reise #reizen #oldtimer #cars #auto #junkyard #rust #jdm #barnfind #автомобиль #차 #م #carro #americanmuscle #corvette #hurricanemaria #chevy #chevrolet #impalass #musclecar
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<span class="emoji emoji26a0"></span>️Secret's Out<span class="emoji emoji26a0"></span>️ I am so excited to announce that I have partnered up with @muscle.x & am now an official ...
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️Secret's Out️ I am so excited to announce that I have partnered up with @muscle.x & am now an official Muscle.X PT!! 🏼 @muscle.x have started an amazing sponsorship program working with PT's as a way to help educate and support their clients around effective supplementation to maximise ... ⚠️Secret's Out⚠️
I am so excited to announce that I have partnered up with @muscle.x & am now an official Muscle.X PT!! 👋🏼
@muscle.x have started an amazing sponsorship program working with PT's as a way to help educate and support their clients around effective supplementation to maximise their clients training abilities and optimize results! 💪🏼
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Whether you are getting shreddy for summer☀️, smashing those 2018 goals ✔️ or making those positive life style changes 👍🏻, this is a must have supplement stack!!
✅Protein for muscle recovery & aiding fat loss 💪🏼
✅BCAA's for hydration during/post those killer workouts on these hot sunny days! 💦
✅CLA for supporting weight loss while maintaining lean muscle 👌🏼
✅Pre-workout for maximising training capabilities with focus, energy & a serious pump! 💥
Head along to @muscle.x & get your hands on some of these must haves!! 👐🏼
& the best part is if you use my code "Devon" at the checkout you will score yourself a cheeky wee discount 🙊
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#takeoverteam #teammusclex #musclex #musclexpt #fitspo #health #gym #gains #fitness #trainhard #dothemahi #goals #sponsor #strongisthenewsexy #chickswholift #muscle #train
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Flex Friday Tip: to build more muscle, focus on quality contractions, build high tension during ...
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Flex Friday Tip: to build more muscle, focus on quality contractions, build high tension during both the concentric and essentrics phases of the rep. Practice developing this sense by flexing the target muscle while you wait between sets. This will further your mind muscle connection. ... Flex Friday Tip: to build more muscle, focus on quality contractions, build high tension during both the concentric and essentrics phases of the rep. Practice developing this sense by flexing the target muscle while you wait between sets. This will further your mind muscle connection. Train yourself to be able to activate the target muscle over and above the needed force to move the weight. Constantly evaluate the quality of your contraction in the target muscle during in every rep. Focus your intensity to that muscle. Be intentional about what you are trying to accomplish with the set. This will increase the stimulus to target muscle and increase hypertrophy results.
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Today marks the last day of the Tour de France! Maurice Garin was the first winner who kicked off this ...
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Today marks the last day of the Tour de France! Maurice Garin was the first winner who kicked off this annual event in 1903. Biking works the largest muscles in the body; You will definitely build lean muscle mass and lose weight. But when the largest muscles are engaged, there is an increased ... Today marks the last day of the Tour de France! Maurice Garin was the first winner who kicked off this annual event in 1903. Biking works the largest muscles in the body; You will definitely build lean muscle mass and lose weight. But when the largest muscles are engaged, there is an increased chance of delayed onset muscle soreness (DOMS). RelieveIt is designed to be applied before or after your activity. So, get on your bike, join that race, or join your family for that tour; Apply RelieveIt before and after-and take your pain away!
#tourdefrance #doms #activelifestyle #muscle #pain #naturalpainrelief #workout #inflammation #relieveit #natural #painkiller #painproduct #painreliever #musclepain #shoulderpain #kneepain #musclesoreness #elbowpain #gym #fitness #backpain #muscle #ache #neckpain #physicaltherapy #physiotherapist #naturalmedicine #sprain #strain #musclefever #runners
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Great posts from @prodiettips on how to keep muscle while losing weight<span class="emoji emoji1f4aa"></span>🏿. If your having trouble ...
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Great posts from @prodiettips on how to keep muscle while losing weight🏿. If your having trouble gaining muscle or losing weight take this post as an example of what you should be eating🏿🏿🏿🤔 . . [email protected]_fusionlean [email protected] . . #lean #shredded #fitness #nutrition #bulk #cut ... Great posts from @prodiettips on how to keep muscle while losing weight💪🏿. If your having trouble gaining muscle or losing weight take this post as an example of what you should be eating💪🏿💪🏿💪🏿🤔
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[email protected]_fusionlean
[email protected]
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#lean #shredded #fitness #nutrition #bulk #cut #cutting #muscle #candy #protein #food #bake #cake #yummy #physique #body #bodybuilding #built #weights #weughtlifitng #weightlifting
#weughtroom #roid #cash #long
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Why everyone should Foam roll 4LifeFitness recommends 15-30 minutes daily Foam rolling is a self-myofascial release (SMR) stretching technique that has been embraced throughout the fitness industry. This effective and simple to do technique delivers positive, feel good results. ... Why everyone should Foam roll
4LifeFitness recommends 15-30 minutes daily
Foam rolling is a self-myofascial release (SMR) stretching technique that has been embraced throughout the fitness industry. This effective and simple to do technique delivers positive, feel good results. Foam rollers have become easily accessible, either shared at the gym or found in almost any sporting goods aisle to bring home for a minimal investment. Using the foam roller can deliver improvements in flexibility, muscle recovery, movement efficiency, inhibiting overactive muscles, and pain reduction with just minutes of application

Why SMR?

SMR can be done with a variety of tools beyond foam rollers, such as medicine balls, handheld rollers or other assistive devices. Foam rollers vary in density, surface structure, and even temperature modifications. Whatever the tool or variation selected, SMR focuses on the neural and fascial systems in the body that can be negatively influenced by poor posture, repetitive motions, or dysfunctional movements (1). These mechanically stressful actions are recognized as an injury by the body, initiating a repair process called the Cumulative Injury Cycle (Figure 1) (1). This cycle follows a path of inflammation, muscle spasm, and the development of soft tissue adhesions that can lead to altered neuromuscular control and muscle imbalance (1-4). The adhesions reduce the elasticity of the soft tissues and can eventually cause a permanent change in the soft tissue structure, referred to as Davis’s Law. SMR focuses on alleviating these adhesions (also known as “trigger points” or “knots”) to restore optimal muscle motion and function (1,5).
@lisagirl04 #4LifeFitness #coach #trainer #smr
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I see you have been training for years and still no muscle??? <span class="emoji emoji1f470"></span><span class="emoji emoji1f470"></span><span class="emoji emoji1f470"></span> "But I've been training 4 times per ...
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I see you have been training for years and still no muscle??? "But I've been training 4 times per week, I train hard and I eat well" (Maybe) There are so many reasons why some people keep showing up in their gym attire looking fired up, but still no gainsssss Here are My Tips that will 100% ... I see you have been training for years and still no muscle??? 👰👰👰 "But I've been training 4 times per week, I train hard and I eat well" (Maybe)
There are so many reasons why some people keep showing up in their gym attire looking fired up, but still no gainsssss
Here are My Tips that will 100% help you.

1. Add Weight. Forget about pump and soreness. Instead, focus on adding weight to the bar. Try to lift more than last time. 2. Do Compounds. Do exercises that work several muscles at the same time. You’ll be able to lift heavier weights which will trigger more muscle growth. 3. Use Barbells. You can lift heavier weights with barbells than any other tools. You also have to balance the weight yourself. 4. Increase Frequency. The more often you train a muscle, the more you trigger it to grow. The more you do an exercise, the quicker your technique improves, and the heavier you can lift. 5. Recover. Your muscles need to recover from your workouts to grow stronger and bigger. They can’t recover if you work them hard every day. 6. Eat More. Your body uses food to fuel workouts, and recover muscles. Your muscles can’t recover and grow if there’s a shortage of food. 7. Eat Protein. Your body uses protein to build new muscle, and recover damaged muscle tissue post-workout. You need 2.2g protein per kilogram of body-weight (1g/lb) to maximize muscle recovery and build muscle. For an 80kg/175lb guy, that’s about 175g of protein per day. 8. Get Real. You can’t get steroid-like results without using steroids. You can’t turn into Arnold in three months because building muscle takes time. Celebrities set unrealistic expectations. Stop trying to look like them. Focus on improving yourself. It will save you frustration. 9. Be Consistent. Most guys gain 0.25kg/0.5lb of lean muscle per week if they do an effective training program and eat well. You can’t gain muscle faster than this. It takes a year to gain 12kg/24lb of lean muscle and see the dramatic change. Consistency is therefore key.🔥🔥🔥 Visit the LINK IN OUR BIO - Start Seeing The Results You Deserve.
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Improve your muscle recovery! Do you want to improve muscle recovery after your intense workouts? ...
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Improve your muscle recovery! Do you want to improve muscle recovery after your intense workouts? Glycodex Pro is a supplement formulated with a combination of carbohydrates such as Cluster Dextrin, also known as highly branched cyclic dextrin together with hydrolyzed waxy corn starch. ... Improve your muscle recovery! Do you want to improve muscle recovery after your intense workouts? Glycodex Pro is a supplement formulated with a combination of carbohydrates such as Cluster Dextrin®, also known as highly branched cyclic dextrin together with hydrolyzed waxy corn starch. This supplement will help you increase fat-free muscle mass as well as muscle recovery after intense exercise. Refill your glycogen stores effectively after your explosive workouts with Glycodex #youdecideamix
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OMG I'M DRINKING BEER. IT'S TERRIBLE FOR MUSCLE GAIN!!! --- Settle down there. There are studies ...
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OMG I'M DRINKING BEER. IT'S TERRIBLE FOR MUSCLE GAIN!!! --- Settle down there. There are studies showing a decrease and even loss in muscle size with alcohol consumption. Usually with these cases a copious amount of alcohol was consumed, and most participants were frequent (as in 1-2 ... OMG I'M DRINKING BEER. IT'S TERRIBLE FOR MUSCLE GAIN!!!
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Settle down there. There are studies showing a decrease and even loss in muscle size with alcohol consumption. Usually with these cases a copious amount of alcohol was consumed, and most participants were frequent (as in 1-2 beers a night) drinkers. Yet there are other studies that show occasional consumption to not affect muscle gain or fat loss. ---
Do everything in moderation and use my 80/20 diet plan. ---
For more info looked into videos by @anabolicaliens and Jeff Nippard.

#nutrition #cleaneating #beer #weightloss #craftbeer #muscle
#abs #instafit #gymlife #gains #exercise #shredded #breweryvivant #physique #instabeer #beerstagram #beerconsumer #protein #iifym #healthyfood #healthyeating #wellness #fitfood #healthylifestyle #healthychoices #healthyliving #flexibledieting #krusadersfitness #gains #fatloss
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Be patient! Building Muscle is a slow process and takes time. If you are a beginner don't expect ...
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Be patient! Building Muscle is a slow process and takes time. If you are a beginner don't expect to build muscle at the beginning, your body first improves it's neural pathways from your brain to motor neurons on your muscles that make them contract and become more effecient. Over time you ... Be patient! Building Muscle is a slow process and takes time.
If you are a beginner don't expect to build muscle at the beginning, your body first improves it's neural pathways from your brain to motor neurons on your muscles that make them contract and become more effecient. Over time you will eventually start building muscle. The key is patience and consistency with your training.
Also correct nutrition to facilitate the recovery and buildup of muscle tissue. Don't give up! .
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#science #nutrition #nutritionist #prepcoach #bikiniprep #bodybuilder #bodybuilding #weightraining #weightlifting #powerlifting #crossfit #physique #gymgirl #mma #bjj #fitness #fitnessaddict #gymlife #gym #polefitness #poledancing #martialarts #npcbikini #ifbbbikini #businessman #healthylifestyle #healthandwellness #healthandfitness
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I DONT WANT TO GET BIG AND BULKY 🤪<span class="emoji emoji1f648"></span> . Ok so...I get it...lots of women don’t want the shredded muscly ...
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I DONT WANT TO GET BIG AND BULKY 🤪 . Ok so...I get it...lots of women don’t want the shredded muscly look but tbh, it’s not easy to get like that anyway so you don’t have to worry!!! Building muscle takes time so you can always maintain when you get to a point you’re happy with. . But...a lot ... I DONT WANT TO GET BIG AND BULKY 🤪🙈
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Ok so...I get it...lots of women don’t want the shredded muscly look but tbh, it’s not easy to get like that anyway so you don’t have to worry!!! Building muscle takes time so you can always maintain when you get to a point you’re happy with.
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But...a lot of women say I don’t really want to build any muscle, then send us photos of women’s physiques they like that have got quite a bit of muscle shape built (eg shoulders/glutes/leg shape etc).
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Building muscle isn’t always about being massive...it’s about sculpting a physique and changing your body shape. What you also find is if you don’t have much muscle to start, when you start building muscle your body measurements will firstly shrink due to body recomposition- losing fat and building lean muscle mass.
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Look at the photos above...this is a prime example of having more body fat to start, then losing fat and building muscle to get leaner and more shapely!
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Building muscle also allows you to eat more calories and helps protect your joints so it’s an absolute win win all around!!!
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So next time you think you don’t want to build any muscle, think about this!!!
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#fittsisters #tuesdaytransformations ➖➖➖➖➖➖➖➖➖➖
For all Online, 1:1, Posing coaching or any enquiries: 📧 [email protected] .
-Physique transformations.
-SUPER7- 7 week fat loss plans.
-Competition prep and posing!!! .
All flexible and sustainable with full support!!! .
For Transformations and Testimonials also see @fittsisters_transform @fitt_sisters
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www.fittsisters.net
#fittsisters
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Muscle activation is vital for the communication between the brain and the muscles If only 50% of your muscles are functioning, then you could literally double your strength with muscle activation. Muscle activation helps strengthen the muscles that move in a direct path, making ... Muscle activation is vital for the communication between the brain and the muscles 💪
If only 50% of your muscles are functioning, then you could literally double your strength with muscle activation. 💪
Muscle activation helps strengthen the muscles that move in a direct path, making your movements quicker and more coordinated.💪
Muscle activation increases stability by strengthening weak muscles. 💪
#conditioning
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2015 Dodge Challenger Hellcat SRT 392 Beygir gücü: 707hp Tork: 881 Nm 707 beygir gücü ile muscle ...
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2015 Dodge Challenger Hellcat SRT 392 Beygir gücü: 707hp Tork: 881 Nm 707 beygir gücü ile muscle car lara yüksek bir standart getirdi. Bunu yaparken ikonik görünümünü de korudu. Büyük ve sesli v8 motoru sayesinde kulağınızın pası silinirken, artık muscle car sektöründe başka bi rakibinin ... 2015 Dodge Challenger Hellcat SRT 392
Beygir gücü: 707hp
Tork: 881 Nm

707 beygir gücü ile muscle car lara yüksek bir standart getirdi. Bunu yaparken ikonik görünümünü de korudu. Büyük ve sesli v8 motoru sayesinde kulağınızın pası silinirken, artık muscle car sektöründe başka bi rakibinin de kalmadığını ifade etmekten de geri kalmiyor. Bizse rakip olabilecek diğer muscle car ları heyecanla bekliyoruz.
#dodge #challenger #hellcat #car #araba #drift #burnout #american #muscle #carmentary #sport
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“Will taking protein make me fat?” - I’ve been asked this question time and time again, and the ...
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“Will taking protein make me fat?” - I’ve been asked this question time and time again, and the answer is NO! As long as you’re taking a lean protein with low to little fat/sugar content, protein will simply help with: - * muscle recovery - * maintaining muscle - * muscle growth - I wasn’t ... “Will taking protein make me fat?”
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I’ve been asked this question time and time again, and the answer is NO! As long as you’re taking a lean protein with low to little fat/sugar content, protein will simply help with:
- * muscle recovery
- * maintaining muscle
- * muscle growth -

I wasn’t able to traditionally exercise while in Hawaii bc there was so much nature and beautiful to see- hiking and kayaking, swimming etc. so I made sure that even if I wasn’t building much muscle, I was still maintaining it!! Enjoy life but don’t lose everything you’ve worked for in the progress! 🤙🏽💪🏼
🐠🏄🏻‍♀️🌴🌺
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My fav flavor is chocolate milkshake😋 by @1upnutrition #1UpNutrition #becomebetter 20% off w code ‘JAC20’
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PUMP IT UP EXERCISE OF THE DAY 🏻BFR Dumbbell Curls🏻 Targeted muscles -Biceps Today's pump it up exercise gives you one of the greatest ARM pumps ever! BFR stands for Blood Flow Restrictions and is done by placing a cuff at the top of either the arms or the legs. What's the point? When ... 💥PUMP IT UP EXERCISE OF THE DAY💥 💪🏻BFR Dumbbell Curls💪🏻 Targeted muscles
-Biceps

Today's pump it up exercise gives you one of the greatest ARM pumps ever!

BFR stands for Blood Flow Restrictions and is done by placing a cuff at the top of either the arms or the legs.

What's the point?
When you cuff the muscle and begin working, the biceps in this case, all the nutrients that travel into your muscle are kept there as long as you have the cuff on. This allows you to train under a lighter weight, but still get the benefits of training heavier.

Great if you're dealing with an injury or toward the end of your workout when energy is low.

There are a lot of ways for you to cuff your muscle. I like these cuffs from @occlusioncuff 🎬To set up for this exercise:
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Place the cuff just above the visible biceps head
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Tighten cuff to about 70% tightness. You want blood to still get to the muscle. -
Start with your hands in a neutral grip at your sides
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Begin the curl and rotate hands so that your palms are face up at the end of the movement -
Lower weights under control back to starting point
Things to keep an eye on: ⚠️Going too heavy ⚠️Going to fast

WARNING
☠️If arm begins to turn BLUE, remove cuff right away. It's way too tight☠️ When to use:
You can use these on your regular upper body day or you can place these at the end of every other workout Sets and reps are always the same

Set one -30 reps
Set two through four- 15 reps

4 total sets I rate the pump the BFR Dumbbell Curl gives at
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💪🏻💪🏻💪🏻💪🏻💪🏻 out of 5.

It's a great exercise and I hope you find a place for it in your routine. 🤘🏻Let's Rock🤘🏻
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New Year Cleaning the Beast.. #american_muscle_mustangs #americanmuscle #americancars #igmustangs ...
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New Year Cleaning the Beast.. #american_muscle_mustangs #americanmuscle #americancars #igmustangs #imustang #instamustang #oldschool #mustangram #muscle #muscle #mustangfanclub #musclecarspictures #mustangsofinstagram #mustangweek #mustanglovers #mustang #musclecar ... New Year Cleaning the Beast..
#american_muscle_mustangs #americanmuscle #americancars #igmustangs #imustang #instamustang #oldschool #mustangram #muscle #muscle #mustangfanclub #musclecarspictures #mustangsofinstagram #mustangweek #mustanglovers #mustang #musclecar #v8 #car #carsofinstagram #cobrajet #classicmuscles #cobra #americanmuskles #american_muscle_mustangs #americanmuscle #americancars #supercobrajet #shelbygt500 #speed #snake #shelbycobra
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New Year Cleaning the Beast.. #american_muscle_mustangs #americanmuscle #americancars #igmustangs ...
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New Year Cleaning the Beast.. #american_muscle_mustangs #americanmuscle #americancars #igmustangs #imustang #instamustang #oldschool #mustangram #muscle #muscle #mustangfanclub #musclecarspictures #mustangsofinstagram #mustangweek #mustanglovers #mustang #musclecar ... New Year Cleaning the Beast..
#american_muscle_mustangs #americanmuscle #americancars #igmustangs #imustang #instamustang #oldschool #mustangram #muscle #muscle #mustangfanclub #musclecarspictures #mustangsofinstagram #mustangweek #mustanglovers #mustang #musclecar #v8 #car #carsofinstagram #cobrajet #classicmuscles #cobra #americanmuskles #american_muscle_mustangs #americanmuscle #americancars #supercobrajet #shelbygt500 #speed #snake #shelbycobra
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“I don’t want to get bulky. I just want to tone up the muscle I have.” RAISE YOUR HAND if you are guilty ...
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“I don’t want to get bulky. I just want to tone up the muscle I have.” RAISE YOUR HAND if you are guilty of saying this or have heard it 🏼 The word ‘bulky’ is very subjective. Every single one of us has a different opinion of what ‘bulky’ is. This leaves it up to us (individually) to decide how ... “I don’t want to get bulky. I just want to tone up the muscle I have.” RAISE YOUR HAND if you are guilty of saying this or have heard it 🙌🏼

The word ‘bulky’ is very subjective. Every single one of us has a different opinion of what ‘bulky’ is. This leaves it up to us (individually) to decide how much muscle we desire for ourselves.

We DO NOT determine what someone else wants their body to look like.

Now that we’ve established the unmeasurable idea of being ‘bulky’ - let’s talk about weightlifting.

GENETICS
Women and Men both either have a genetic make up that will either respond well or poorly to weightlifting for muscle gain. Yes, men typically have a higher level of testosterone, which assists in building muscle, but that doesn’t discount the fact that some women genetically carry considerable amounts of muscle mass.

ENERGY (food)
Most people DO NOT eat enough protein, produce and nutrient dense foods to gain considerable amounts of muscle mass. You must eat proper whole foods that support muscle development to get the gainz.

TRUST ME when I say, “The people you see carrying incredible amounts of muscle have worked their asses off to get there!” I know this through decades of experience. Regardless of whatever genetics a person is gifted with or ‘supplements’ they fuel with (this will only get you so far) there has to be a lot of effort put in to build and sustain considerable muscle mass.

Gaining lean mass (getting toned😉) doesn’t happen overnight. This may take less time for some than others, but that’s OK. Lifting weights will give you strength, confidence and build a solid infrastructure that will help you for the rest of your life.

Do you even lift bro? 😜

#weightlifting #bulky #myth #debunked #lean #toned #muscle #musclemass #leanmuscle #gainz #exercise #fitness #workout
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35yrs young and counting.. I know I may look mean in the gym, but I’m just focused! Understand the ...
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35yrs young and counting.. I know I may look mean in the gym, but I’m just focused! Understand the gym is my me-time, my therapy! If you say hi, I’ll say hi back and smile. Just don’t call me old like Dave @camerica_muscle did because if you do my B**** face will definitely come out and I will kill ... 35yrs young and counting.. I know I may look mean in the gym, but I’m just focused! Understand the gym is my me-time, my therapy! If you say hi, I’ll say hi back and smile. Just don’t call me old like Dave @camerica_muscle did because if you do my B**** face will definitely come out and I will kill you! Lol JK @camerica_muscle at @davefisherspowerhouse we’re like family. In another note today I decided to do BB press instead of DB and surprisingly I hit a PR did a few sets/Reps with my previous Max 💃🏻 all that dumbbell work @marisainda program on #momstrong is really paying off,also been focusing on nutrition thanks to a challenge @camerica_muscle has on his YouTube channel and it looks like it’s working. Thanks so much to the best gym partner/ besty @elccarballo for always making me get it done and @camerica_muscle for all the help and motivation. This 👵 really appreciate you guys 🤓🖤
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Weak muscle groups.... Like alot of people, I have weak calves. You might have heard that calves ...
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Weak muscle groups.... Like alot of people, I have weak calves. You might have heard that calves are all genetics, you're either born with good ones or you're screwed the rest of your life. I think genetic limitations can be true for all muscle groups. But that doesn't mean that those muscles ... Weak muscle groups.... Like alot of people, I have weak calves. You might have heard that calves are all genetics, you're either born with good ones or you're screwed the rest of your life. I think genetic limitations can be true for all muscle groups. But that doesn't mean that those muscles will never change or grow somewhat. The way I work weak muscle groups is first, and with priority over more developed muscle groups. If I were to do a lower body workout I would start with calves. By starting with your weakness you are able to work that particular muscle group at the highest possibly intensity (heaviest weight/most reps), because that muscle is fresh and not yet indirectly exhausted from working other muscle groups first. The more weight you can use on a muscle the bigger it will be, until of course genetic limitations halts growth. So with this approach you will have the best chance of making your weak muscle group grow. You normally might like to work the muscles that you are best at or the ones that are strongest first. For instance you might want to do quads first. You must refrain from doing that haha. Remember that overall balance and porpotion is superior to having a freak muscle group.
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How Professional Athletes Benefit from Alkaline Water<span class="emoji emoji2753"></span><span class="emoji emoji2754"></span><span class="emoji emoji2753"></span> “Endurance and elite sports athletes ...
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How Professional Athletes Benefit from Alkaline Water “Endurance and elite sports athletes should be concerned about maintaining a healthy pH balance,” says Robert Burns, PhD. Competitive, elite athletes and sports trainers know that subtle changes in pH can have profound effects ... How Professional Athletes Benefit from Alkaline Water❓❔❓ “Endurance and elite sports athletes should be concerned about maintaining a healthy pH balance,” says Robert Burns, PhD. ☝

Competitive, elite athletes and sports trainers know that subtle changes in pH can have profound effects on the overall health, feeling of wellness, level of fatigue, pain, weight, ability to train and athletic performance. Muscles work best in a narrow range of Ph. At rest, muscle pH is about 6.9, while arterial blood is about 7.4.

When we exercise, the increased use of muscle glycogen for energy produces lactic acid, pyruvic acid, and CO2, which decreases muscle pH. The harder you exercise the quicker your muscles become acidic which leads to fatigue. Accumulation of acid also limits the production of ATP, the energy molecule, and disrupts enzyme activity that produces energy.

#professional #athletes #trainer #training #fitness #detox #benefit #support #stamina #endurance #activities #trainhard #muscle #glycogen #lacticacid #acidic #fatigue #energy #activity #cycling #running #marathon #londonhealth #pilates #pH #maintenance #balance #elitesport #sport
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Can everybody please follow @american.muscle.machines @american.muscle.machines @american.muscle.machines ...
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Can everybody please follow @american.muscle.machines @american.muscle.machines @american.muscle.machines @american.muscle.machines #dodge #challenger #dodgechallenger #musclecar #american #americanmuscle #awesome #awesomecar #awesomepage #please #nice #nicecar ... Can everybody please follow @american.muscle.machines @american.muscle.machines @american.muscle.machines @american.muscle.machines #dodge #challenger #dodgechallenger #musclecar #american #americanmuscle #awesome #awesomecar #awesomepage #please #nice #nicecar #follow #like #comment #beautiful #beautifulcar 😍😍😍😍
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 #american_muscle_mustangs #americanmuscle #americancars #igmustangs #imustang #instamustang ...
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#american_muscle_mustangs #americanmuscle #americancars #igmustangs #imustang #instamustang #oldschool #mustangram #muscle #muscle #mustangfanclub #musclecarspictures #mustangsofinstagram #mustangweek #mustanglovers #mustang #musclecar #v8 #car #carsofinstagram ... #american_muscle_mustangs #americanmuscle #americancars #igmustangs #imustang #instamustang #oldschool #mustangram #muscle #muscle #mustangfanclub #musclecarspictures #mustangsofinstagram #mustangweek #mustanglovers #mustang #musclecar #v8 #car #carsofinstagram #cobrajet #classicmuscles #cobra #americanmuskles #american_muscle_mustangs #americanmuscle #americancars #supercobrajet #shelbygt500 #speed #snake #shelbycobra
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Every Saturday is my Strength and Resistance training day with @bodirokku at @flexmobstudios . It’s one of the training that I really enjoy. Let me explain how it works in an easier way to understand. It works your muscles by using resistance, like a dumbbell or your own body weight. Benefit: - ... Every Saturday is my Strength and Resistance training day with @bodirokku at @flexmobstudios .

It’s one of the training that I really enjoy. Let me explain how it works in an easier way to understand. It
works your muscles by using resistance, like a dumbbell or your own body weight.

Benefit:
- increases lean muscle mass, lean muscle burns more calories than other types of tissue. So build lean muscle to let it burn your calories, rather than “don’t eat, on diet” to lose weight.
- To me, it’s easier to build muscle then I can eat happily. Rather than don’t workout and watch strict diet and sacrifice my food!!!!!!
(Video part 1)
#womenfitness #femalefitness #oalfitnessjourney #oalworkout #strengthtraining #resistancetraining #getfit #sweatlife #fitness #workoutoftheday
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HAVE LOW BACK PAIN?🏻⁣⁣ ⁣⁣ 🏼‍Most likely, it’s your “quadratus lumborum” ⁣⁣ ⁣⁣ ⛑It’s a muscle of the posterior abdominal wall. It is the deepest abdominal muscle and commonly referred to as a back muscle. It is irregular and quadrilateral in shape and broader below than above.⁣⁣ ⁣⁣ I ... 💥HAVE LOW BACK PAIN?👇🏻⁣⁣
⁣⁣
👨🏼‍🔧Most likely, it’s your “quadratus lumborum” ⁣⁣
⁣⁣
⛑It’s a muscle of the posterior abdominal wall. It is the deepest abdominal muscle and commonly referred to as a back muscle. It is irregular and quadrilateral in shape and broader below than above.⁣⁣
⁣⁣
🙈I can always tell when someone is struggling with this muscle, because when I ask them what’s wrong they always say “I’ve tried this and this and this and I’m still in pain”. Oh boy lol⁣⁣
⁣⁣
👊🏻😎 So here ya go, a simple and effective method of releasing your QL and getting you on your way and your day! ⁣⁣
⁣⁣
📲 My mobile app also has an assortment of yoga and stretch programs to fit anyone’s flexibility needs! Check out the link in my bio!⁣⁣
⁣⁣
✍🏻TAG SOMEONE WHO COULD USE THIS PAIN RELIEF! ⁣

#bodiesbytim #ql #QuadratusLumborum #backpain #health #fitness #wellness #pain #physicaltherapy #chiropractic #physiotherapy #massage #yoga #rehab #healthylifestyle #chiropractor #healthy #exercise #mobility #massagetherapy #healing #posture #physio #love #backpain #therapy #spine #chiro #doctor #nutrition
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. . . I want to share with you a small tip that helped me build bigger arms. . . Its important to ...
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. . . I want to share with you a small tip that helped me build bigger arms. . . Its important to know first, for those of you who don’t, that the tricep muscle makes the majority of the arm. . . Its called triceps because it is composed of 3 muscle heads, the lateral, medial and long head, as ... .
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I want to share with you a small tip that helped me build bigger arms. .
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Its important to know first, for those of you who don’t, that the tricep muscle makes the majority of the arm. .
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Its called triceps because it is composed of 3 muscle heads, the lateral, medial and long head, as opposed to only two muscle heads for the bicep. .
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So here’s my tip for those that aren’t satisfied with their overall arm development: Train all three heads of your triceps and train your triceps more frequently than your biceps. .
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For instance if you train biceps twice a week, train triceps three times. .
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Which muscle group is your weakest? How often and how do you train it? Please share your thoughts below.
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If you need help with training, shoot me an email and lets get to work.
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📷 @mik.nad
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Smashed shoulders today, and ended the workout with some super sets of bis and tris!!! When focusing ...
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Smashed shoulders today, and ended the workout with some super sets of bis and tris!!! When focusing on arms really pay attention to muscle contractions and focus on slow negatives, I use to just throw weights up and down not really thinking about it going for as heavy of a weight as possible, ... Smashed shoulders today, and ended the workout with some super sets of bis and tris!!! When focusing on arms really pay attention to muscle contractions and focus on slow negatives, I use to just throw weights up and down not really thinking about it going for as heavy of a weight as possible, and now that I use my mind to muscle theory I can literally feel each and every muscle contracting and that’s how you fuken GROW!!! #abs
#muscle
#cardio
#fitnessaddict
#strong
#deadlift
#gymlife
#fitnessmodel
#instafit
#getfit
#fitnessmotivation
#shredded
#crossfit
#train
#gains
#weightloss
#aesthetics
#fitlife
#girlswholift
#fitspiration
#body
#muscles
#physique
#active
#determination
#nopainnogain
#nutrition
#gymtime
#beastmode
#deadlift
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Snatch work and “12 Days of Thankfulness” was awesome! I’m sharing a few of my favorite preparatory movements for snatch work. What I do before a snatch session highly depends on how my warm up goes and what feels like it needs to be addressed that particular day. Here, I chose cross-grip ... Snatch work and “12 Days of Thankfulness” was awesome!

I’m sharing a few of my favorite preparatory movements for snatch work. What I do before a snatch session highly depends on how my warm up goes and what feels like it needs to be addressed that particular day. Here, I chose cross-grip overhead squats, slow and fast drop snatch balances, overhead squats with oscillation, Chinese snatch pulls, and plyo vertical jumps. I worked up to about 91% of my 1RM (shown here); it was a bit shakey but made it up to 96%, which is where I decided to call it a day. Up next was this: “12 Days of Thankfulness”

1 250 Meter Row
2 Muscle-Ups
3 Dumbbell Thrusters (55 lbs.)
4 Burpee Box Jumps (24″)
5 Strict Handstand Push-Ups
6 Chest-to-Bar Pull-Ups
7 Kettlebell Swings (32 kg)
8 Single-Arm DB Snatches (4 each arm)
9 Toes to Bar
10 Walking Lunges with Dumbbells (55 lbs.)
11 Ring Dips
12 Man-Makers (55 lbs.) It went like this:

1 – 250 Meter Row
2 – 2 Muscle-Ups, 250 Meter Row
3 – 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
4 – 4 BBJ, 3 DB Thrusters, 2 Muscle-Ups, 250 Meter Row
... and so on.

I shared a rep of the man makers with 55 lbs. dumbbells. I’m a bit sore today 💪🏼👹 #workout #training #workoutmotivation #fitness #fitnessmotivation #physique #bodybuilding #crossfit #powerlifting #olympicweightlifting #snatch #athlete #strength #speed #power #endurance #cardio #metcon #mobility #stability #primalprowesstraining #reclaimyourendowment
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My uncle @johnmpalm sent this to me today. My self-esteem has improved a lot in the past 2 years. One ...
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My uncle @johnmpalm sent this to me today. My self-esteem has improved a lot in the past 2 years. One thing that bothers me a bit is when people say “you’re too skinny! You need to eat more”, “a cookie won’t hurt you”, “you don’t need to go to the gym. You look fine”, “you don’t need to lose any more ... My uncle @johnmpalm sent this to me today. My self-esteem has improved a lot in the past 2 years. One thing that bothers me a bit is when people say “you’re too skinny! You need to eat more”, “a cookie won’t hurt you”, “you don’t need to go to the gym. You look fine”, “you don’t need to lose any more weight”, and etc. Some people don’t realize what they’re saying & I want to make you guys more aware of the situation. Most people, including myself, go to the gym to stay fit and healthy. Most of us track our macros so we make sure we’re hitting them. Most of us don’t eat straight sugar or processed food because we may have a goal we’re trying to hit or simply can’t eat it because we know we’ll feel crappy. For me, I can have a very small amount of something every once in awhile but that’s it. I may have a day where I’ll let go a bit but I make sure I don’t go overboard. If I don’t accept food you offer it’s not because I’m trying to “lose weight” it’s because I may have a goal I’m trying to hit, I don’t want it, or can’t have it because I know I’ll feel crappy. I can guarantee you I am eating. I am healthy. I go to the gym to stay fit, healthy, & gain muscle. Not to lose weight. Sure, my body fat % will go down and I may lose a few pounds but my goal is not trying to lose weight. I want to drop the body fat % & look more toned while also gaining muscle so if I lose 5 pounds then I lose 5 more pounds. I know the 5 pounds I lose will be body fat, not muscle or anything else. I don’t care about the number on the scale. I know I am eating healthy, I am fit, gaining muscle, & getting the nutrition I need so I know I’m good. I appreciate it when people congratulate me, compliment me, & give me advice anything fitness & health related. Just be careful what you say to someone if you don’t know their story and/or goal(s). #livesore #fitness #fitnessmotivation #gymlife #gains💪 #macros
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What a beautiful sight! Double-tap if you love BCAA Ripped! - #Repost @bodybuilding.lk ・・・ Beast ...
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What a beautiful sight! Double-tap if you love BCAA Ripped! - #Repost @bodybuilding.lk ・・・ Beast Sports Nutrition has engineered BCAA Ripped Black to become the premier instantized BCAA supplement on the market today. BCAA Ripped Black is a formula that quickly helps you add muscle ... What a beautiful sight!
Double-tap if you love BCAA Ripped!
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#Repost @bodybuilding.lk
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This powerful BCAA supplement not only helps you build muscle, it also helps prevent the loss of muscle gains while easing muscle soreness for maximum recovery.
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The addition of Medium Chain Triglycerides (MCT) Oil provides a metabolism boost along with an increase in energy. It has been shown to expedite the rate of fat loss when compared to other fatty acids. BCAA Ripped contains 3 grams of MCTs per serving.
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#beastsports #beastmode #trainlikeabeast #beast #bcaa #bcaaripped #keto #mct #ketodiet
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