United States

  United States

  Top 415135 Instagram followed

Images about: #glutes (4664018 posts)

FIX IT FRIDAY! Swipe ➡️ Right.
• 
Want to improve your hinge(RDL)? Want to have glutes like J-Lo rather than Jay-Z? Want legs so big your nick name is Nicki Minaj?
•
Of course you do. Follow these simple tips to turn your hamstrings into ham-ropes.
• 
Tip 1. 
Have a slight bend in the knee but don’t bend it any more throughout the movement. The movement is done through moving the hip back not bending the knees.
Tip 2.
Don’t stick your ass out! Sticking your ass out puts so much pressure in the lower back and is guaranteed to pop a disc. Move the entire hip back as one. Keep your ribs and hip bone close.
Tip 3. 
Breathe into your stomach not your chest. This will help create intra-abdominal pressure and protect your spine. 
Tip 4.
Don’t go looking for barbell depth. The movement is hips back not bending over. Once you’ve reached your end range of motion (hips can’t go back any further) come back up and squeeze your glutes.
Tip 5.
Keep a neutral spine. Don’t look forward. Your head should match your bodies movement (when your torso is face the ground, your head should too).
•
Take your time. Learn the movement. Strip it back. Master the movement. Repeat. Don’t go too heavy too early. Master each technique piece by piece and go from there.
•
 #gym #fitness #health #personaltraining #personaltrainer #dublinpersonaltrainer #Dublin #ireland #Irishfitfam #Fitspo #HWPO #workdontwhine #bestronger #noexcuses #squats #legs #glutes #booty #gohardorgohome #power #speed #weightlifting #athlete #athletic #rugby

2018-11-16 07:23   6 0

 

FIX IT FRIDAY! Swipe ➡️ Right. • Want to improve your hinge(RDL) Want to have glutes like J-Lo rather than Jay-Z Want legs so big your nick name is Nicki Minaj • Of course you do. Follow these simple tips to turn your hamstrings into ham-ropes. • Tip 1. Have a slight bend in the knee but don’t bend it any more throughout the movement. The movement is done through moving the hip back not bending the knees. Tip 2. Don’t stick your ass out! Sticking your ass out puts so much pressure in the lower back and is guaranteed to pop a disc. Move the entire hip back as one. Keep your ribs and hip bone close. Tip 3. Breathe into your stomach not your chest. This will help create intra-abdominal pressure and protect your spine. Tip 4. Don’t go looking for barbell depth. The movement is hips back not bending over. Once you’ve reached your end range of motion (hips can’t go back any further) come back up and squeeze your glutes. Tip 5. Keep a neutral spine. Don’t look forward. Your head should match your bodies movement (when your torso is face the ground, your head should too). • Take your time. Learn the movement. Strip it back. Master the movement. Repeat. Don’t go too heavy too early. Master each technique piece by piece and go from there. • #gym #fitness #health #personaltraining #personaltrainer #dublinpersonaltrainer #Dublin #ireland #Irishfitfam #Fitspo #HWPO #workdontwhine #bestronger #noexcuses #squats #legs #glutes #booty #gohardorgohome #power #speed #weightlifting #athlete #athletic #rugby

The Journey of me trying to nail quarter turns, I literally thought i could walk into competing and nail the poses within a week 😂 how wrong was i 🤔 Not realising the importance of how you present yourself on stage and just thinking about how well i could get in shape, was a total eye opener 🙄 Posing is definitely up there with importance with diet and training, luckily i worked with some of the best to make improvements on my posing @g.madd, @natashanovakk @natloumac , but still ALOT of improvements to be made 😁 #WTFamidoinginthetopright
 #posing #quarterturns #pca #pcamanchester #bodybuilding #tonedfiigure #bikini #competitor #girlsthatlift #instafit #fitspo #muscles #toned #diet #train #gains #abs #glutes #prep #lean #motivation 💪

2018-11-16 07:20   3 0

 

The Journey of me trying to nail quarter turns, I literally thought i could walk into competing and nail the poses within a week 😂 how wrong was i 🤔 Not realising the importance of how you present yourself on stage and just thinking about how well i could get in shape, was a total eye opener 🙄 Posing is definitely up there with importance with diet and training, luckily i worked with some of the best to make improvements on my posing @g.madd, @natashanovakk @natloumac , but still ALOT of improvements to be made 😁 #WTFamidoinginthetopright #posing #quarterturns #pca #pcamanchester #bodybuilding #tonedfiigure #bikini #competitor #girlsthatlift #instafit #fitspo #muscles #toned #diet #train #gains #abs #glutes #prep #lean #motivation 💪

🍑Heading into the weekend with a Posterior Pump!🍑
.
💡If you're not then make it your priority!!
.
💪Building a stronger 'backend' is the answer to your so many of the common injuries we face.
.
⚖Bring balance to your hips by taking the loading away from your quads and getting more work done through your glutes/hamstrings.
.
🏋Use weight, resistance bands or cable machines but start "bullying" that backend for improved health and performance.

 #glutebridge #glutes #stronger #hipthrust #injurysucks #lowerbackpain #strengthforendurance #triathlon #ironmantri #running #cycling #run #swimbikerun #marathon #triathlontraining #gym #trainingsession

2018-11-16 07:17   11 0

 

🍑Heading into the weekend with a Posterior Pump!🍑 . 💡If you're not then make it your priority!! . 💪Building a stronger 'backend' is the answer to your so many of the common injuries we face. . ⚖Bring balance to your hips by taking the loading away from your quads and getting more work done through your glutes/hamstrings. . 🏋Use weight, resistance bands or cable machines but start "bullying" that backend for improved health and performance. #glutebridge #glutes #stronger #hipthrust #injurysucks #lowerbackpain #strengthforendurance #triathlon #ironmantri #running #cycling #run #swimbikerun #marathon #triathlontraining #gym #trainingsession

WEEK 0 💙
.
So I’ve just started my fat loss / shred phase and if any of you know me in person, you’d know that I’m blooding happy about it!
.
I’ve spent the last several months eating in a caloric surplus to help build muscle. Particularly in the last month, I was eating over 2500 calories and as a result, I naturally stored some body fat. THIS IS COMPLETELY NORMAL!
.
Though despite knowing that it’s normal to hold more fat during a muscle growth phase, I did have some struggles as I watched myself get softer and rounder. And every time I had self-doubt, I kept reminding myself of my goals and that I needed to trust the process.
.
So here I am today at week 0 of my prep for summer. I’m hoping to check in regularly to see my body transform, so stay tuned if you want to follow my journey!
.
Weight: 64.6kg
.
@the.lean.lab .
.
.
.
.
.
 #fitness #fitspo #fitspiration #fitstagram #strengthtraining #bikinifitness #strongwomen #girlswholift #transformation #transformationjourney #fitfam #fitchicks #fitnessblogger #fatloss #summerchallenge #caloriedeficit #booty #glutes #quads #bulk #muscle #leanlab #theleanlab #lahanaswim

2018-11-16 07:15   19 2

 

WEEK 0 💙 . So I’ve just started my fat loss / shred phase and if any of you know me in person, you’d know that I’m blooding happy about it! . I’ve spent the last several months eating in a caloric surplus to help build muscle. Particularly in the last month, I was eating over 2500 calories and as a result, I naturally stored some body fat. THIS IS COMPLETELY NORMAL! . Though despite knowing that it’s normal to hold more fat during a muscle growth phase, I did have some struggles as I watched myself get softer and rounder. And every time I had self-doubt, I kept reminding myself of my goals and that I needed to trust the process. . So here I am today at week 0 of my prep for summer. I’m hoping to check in regularly to see my body transform, so stay tuned if you want to follow my journey! . Weight: 64.6kg . @the.lean.lab . . . . . . #fitness #fitspo #fitspiration #fitstagram #strengthtraining #bikinifitness #strongwomen #girlswholift #transformation #transformationjourney #fitfam #fitchicks #fitnessblogger #fatloss #summerchallenge #caloriedeficit #booty #glutes #quads #bulk #muscle #leanlab #theleanlab #lahanaswim

Chest Supported Row (Drop set)
➖
最後個組完成依個Dropset。條Mini Band提供既阻力更符合依個姿勢既Profile。
➖
🔸私人健身試堂優惠$300(一星期內購買20堂以上即可括免)
🔸個人化線上訓練只需$1200
‼️逢星期一至五 @Glutearmy 女士小組訓練‼️
📞聯絡方法:+852 54910400
付款方式:銀行過數/信用卡(Paypal)

2018-11-16 07:14   5 1

 

Chest Supported Row (Drop set) ➖ 最後個組完成依個Dropset。條Mini Band提供既阻力更符合依個姿勢既Profile。 ➖ 🔸私人健身試堂優惠$300(一星期內購買20堂以上即可括免) 🔸個人化線上訓練只需$1200 ‼️逢星期一至五 @Glutearmy 女士小組訓練‼️ 📞聯絡方法:+852 54910400 付款方式:銀行過數/信用卡(Paypal)

🍑💪🏻
Today’s Workout;
Single Leg Curls 
Leg Press
Front Squat
Straight Leg DL
Bulgarian Split Squats
Calf’s 
Gooood workout this morning 🙂... work for a few hours then this afternoon it’s starts a weekend away with the girls.. very much needed 💃😍✌🏻 have a fabulous weekend 😛 #workout #glutes #legs #weekendaway #needed

2018-11-16 07:12   7 0

 

🍑💪🏻 Today’s Workout; Single Leg Curls Leg Press Front Squat Straight Leg DL Bulgarian Split Squats Calf’s Gooood workout this morning 🙂... work for a few hours then this afternoon it’s starts a weekend away with the girls.. very much needed 💃😍✌🏻 have a fabulous weekend 😛 #workout #glutes #legs #weekendaway #needed

Okay, sind wir mal ehrlich, ich muss den Rückenspeck loswerden. FALSCH. Ich will ihn loswerden! Irgendjemand ne Idee? Mir ist schon klar, dass ich nicht partiell Fett abbauen kann. Aber kennt ihr gute Übungen zum kräftigen? 🤔
Muss aber auch eingestehen, dass meine Nuggets mir da gut gefallen.😂 Arschtraining läuft, aber das macht halt auch mehr Spass als alles andere find ich! So Leute, haut mal inne Tasten!
Für mich ist nach fünf Sporteinheiten in vier Tagen heute dank Schule und Babysitten Restday und das ist auch gut so 👌🏼
Wünsche euch nen tollen Freitag und einen noch besseren Start ins (für euch hoffentlich freie!) Wochenende! ❤️
 #glutes #nugget #gluteusmaximus #hannahchallengesme #abnehmen2018 #vonfettzufit2018 #sexyfürsanta18 #abnehmen #abnehmenohnehungern #abnehmenohnediät #weightlossjourney #weightloss #training #justdoit #justdontquit #fitbit #fitbitionic #nike #asics #girlswholift #mcfit #proudtobemcfit #einfachmachen #happyme #needhelp

2018-11-16 07:10   28 0

 

Okay, sind wir mal ehrlich, ich muss den Rückenspeck loswerden. FALSCH. Ich will ihn loswerden! Irgendjemand ne Idee Mir ist schon klar, dass ich nicht partiell Fett abbauen kann. Aber kennt ihr gute Übungen zum kräftigen 🤔 Muss aber auch eingestehen, dass meine Nuggets mir da gut gefallen.😂 Arschtraining läuft, aber das macht halt auch mehr Spass als alles andere find ich! So Leute, haut mal inne Tasten! Für mich ist nach fünf Sporteinheiten in vier Tagen heute dank Schule und Babysitten Restday und das ist auch gut so 👌🏼 Wünsche euch nen tollen Freitag und einen noch besseren Start ins (für euch hoffentlich freie!) Wochenende! ❤️ #glutes #nugget #gluteusmaximus #hannahchallengesme #abnehmen2018 #vonfettzufit2018 #sexyfürsanta18 #abnehmen #abnehmenohnehungern #abnehmenohnediät #weightlossjourney #weightloss #training #justdoit #justdontquit #fitbit #fitbitionic #nike #asics #girlswholift #mcfit #proudtobemcfit #einfachmachen #happyme #needhelp

Do you even squat? SHREDDED TO THE BONE! My ass was dry af! 😏 
NF69 aka die deutsche Härte! 😂
Noch paar Stunden arbeiten dann endlich Wochenende! 😍
Wünsche euch einen schönen Tag! 🐥
Coach: @max_madsen_ 📸: @pen_fotografie 
 #pumpingiron #bodybuilder #love #bodybuilding #glutes #instafit #fitfam #workout #workhard #trainhard #squat #humpday #hamstrings #doublebiceps #gym #gymlife #gymmotivation #fitness #fitnessmotivation #cleverfit #teammadsen #noinstagrambullshit #passion #stayreal #fitfamgermany #stage #nf69 #progress #diet #massthetics

2018-11-16 07:09   17 3

 

Do you even squat SHREDDED TO THE BONE! My ass was dry af! 😏 NF69 aka die deutsche Härte! 😂 Noch paar Stunden arbeiten dann endlich Wochenende! 😍 Wünsche euch einen schönen Tag! 🐥 Coach: @max_madsen_ 📸: @pen_fotografie #pumpingiron #bodybuilder #love #bodybuilding #glutes #instafit #fitfam #workout #workhard #trainhard #squat #humpday #hamstrings #doublebiceps #gym #gymlife #gymmotivation #fitness #fitnessmotivation #cleverfit #teammadsen #noinstagrambullshit #passion #stayreal #fitfamgermany #stage #nf69 #progress #diet #massthetics

The standards you set determine the life you get 💪🏽🤩🏆🍯
.
.
.
.
.
.
.
.
@icn_victoria @precisionhealthnutrition @timmartinpronatural @vicstar_11icnposingcoach @bronzedbyvictoriabellecompteam @gettannedaus @67bikinis .
.
.
 #gymmotivation #fitnessmotivation #icnfitnessmodel #quarterturn #icnsportsmodel #icn #icnvictoria #compprep #67bikinis #glutes #booty #abs #shredded #fitness #fitspiration #fitfam #instafit #delts #progress #bodybuilding #motivationalquotes #goals #muscle #fitgirls #bossbabes #tattoos #straptaus #gym #fit

2018-11-16 07:09   33 3

 
 #GLUTES & LEGS workout that you can do with a pair of Kettlebells!!!
Double tap & Tag your workout partner!
.
.
Want to do a quick and effective workout? No problem!! You can do this workout at home and it’ll leave you sore for days!! (4X12) (Video is speed up) Tag your workout partner! .
.
EJERCICIOS DE GLÚTEOS Y PIERNAS que pueden hacer con un par de pesas rusas!!
No tienes mucho tiempo pero quieres ejercitarte? No hay problema! Puedes hacer estos ejercicios en casa y te va a dejar a dolorida(de buena manera) por unos cuantos días!! (4X12) (Video está acelerado) Etiqueta a tu amiga!! .
.
.
.
Credit @heidy.espaillat #fitness #fitfam #fitspo #motivation #workout #workoutvideo #legday #gym #gymwear #leggings #abs #diet #prep #bodybuilding #aesthetics #gains #gainz #nutrition #healthy #physique #girlswholift #tutorial

_______________

 #gymgirl #gymsharkwomen #fitnessgirl #fitnesswomen #fitnessphysique

2018-11-16 07:08   27 2

 

#GLUTES & LEGS workout that you can do with a pair of Kettlebells!!! Double tap & Tag your workout partner! . . Want to do a quick and effective workout No problem!! You can do this workout at home and it’ll leave you sore for days!! (4X12) (Video is speed up) Tag your workout partner! . . EJERCICIOS DE GLÚTEOS Y PIERNAS que pueden hacer con un par de pesas rusas!! No tienes mucho tiempo pero quieres ejercitarte No hay problema! Puedes hacer estos ejercicios en casa y te va a dejar a dolorida(de buena manera) por unos cuantos días!! (4X12) (Video está acelerado) Etiqueta a tu amiga!! . . . . Credit @heidy.espaillat #fitness #fitfam #fitspo #motivation #workout #workoutvideo #legday #gym #gymwear #leggings #abs #diet #prep #bodybuilding #aesthetics #gains #gainz #nutrition #healthy #physique #girlswholift #tutorial _______________ #gymgirl #gymsharkwomen #fitnessgirl #fitnesswomen #fitnessphysique

Join our fitness journey, let our qualified PT’s guide you through

2018-11-16 07:08   12 4

 

Join our fitness journey, let our qualified PT’s guide you through

.
Few snaps from tonight’s session at @rutherglen_health_performance , and what a session it was! Great atmosphere, and 100% commitment all round! 💪🏼🔥
.
It’s true what they say that ‘these are the sessions that count.’
.
Even from a trainers perspective... I’d spent two long days travelling with my other job, between flights and long car journeys and was left feeling tired and lethargic 🙈😩 two classes down, with a great atmosphere and energy levels that were through the roof... I quickly got my buzz back!😬 Thanks guys! Just what I needed 💃🏻.
.
 #simplifiednutritionandtraining #buzzing

2018-11-16 07:07   10 1

 

. Few snaps from tonight’s session at @rutherglen_health_performance , and what a session it was! Great atmosphere, and 100% commitment all round! 💪🏼🔥 . It’s true what they say that ‘these are the sessions that count.’ . Even from a trainers perspective... I’d spent two long days travelling with my other job, between flights and long car journeys and was left feeling tired and lethargic 🙈😩 two classes down, with a great atmosphere and energy levels that were through the roof... I quickly got my buzz back!😬 Thanks guys! Just what I needed 💃🏻. . #simplifiednutritionandtraining #buzzing

L E G. T R A I N I N G. the 🅰️ Game Way! 🍑💪🏻🔥💯
@a_game_performance_training 
S W I P E. ⬅️⬅️⬅️
▪️
▪️
▪️
▪️
▪️ ▪️
▪️
 #fit #fitness #fitspo #fitnessmodel #training #gym #gymlife #bodybuilding #workout #fitnessmotivation #cardio #gains #legs #diet #personaltrainer #fitnessjourney #healthy #photooftheday #weightloss #lifestyle #shredded #body #onlinetraining #tflers #girlswholift #glutes #goals #fitfam #motivation #muscle @a_game_performance_training

2018-11-16 07:05   30 1

 

L E G. T R A I N I N G. the 🅰️ Game Way! 🍑💪🏻🔥💯 @a_game_performance_training S W I P E. ⬅️⬅️⬅️ ▪️ ▪️ ▪️ ▪️ ▪️ ▪️ ▪️ #fit #fitness #fitspo #fitnessmodel #training #gym #gymlife #bodybuilding #workout #fitnessmotivation #cardio #gains #legs #diet #personaltrainer #fitnessjourney #healthy #photooftheday #weightloss #lifestyle #shredded #body #onlinetraining #tflers #girlswholift #glutes #goals #fitfam #motivation #muscle @a_game_performance_training

Squats are back and their better than eva. Hit 365lbs for a 5x4 (1st and 3rd set shown) obviously I started slowing down the further I got along but these squats were the best in a minute, then hit a 405lbs sangle which was fat af and stiff leg deads after the main sets. Finished with wide grip pendlay rows, leg extensions, lat pulldowns and curls superset, and finally worked with the sled with @artkrstnb with pushes with 3 plates and push and pulls with 4 plates. Good solid session with my boys and happy to see my squat is actually going somewhere. 🤙🏽

2018-11-16 07:02   12 1

 

Squats are back and their better than eva. Hit 365lbs for a 5x4 (1st and 3rd set shown) obviously I started slowing down the further I got along but these squats were the best in a minute, then hit a 405lbs sangle which was fat af and stiff leg deads after the main sets. Finished with wide grip pendlay rows, leg extensions, lat pulldowns and curls superset, and finally worked with the sled with @artkrstnb with pushes with 3 plates and push and pulls with 4 plates. Good solid session with my boys and happy to see my squat is actually going somewhere. 🤙🏽

Abductors & Glutes
.
.
These are some of my go-to exercises for glute activation and abductors
.
.
📍I see a lot of the same: weak glutes and abductors contributing to the knees falling in, causing excess pressure on the inside of the knee and hip- again no ideal. .
.
📝 using a resistance band, perform “clams” keeping the top hip forward and drawing the knee outwards. For the leg raise, keep the leg forward and the foot flexed and parallel
.
.
✅ These are real burners if done properly and great for those with hyper mobility (LIKE MY CLIENT) to help strengthen the muscles of the joint
.
.
.
📩FOR MORE INFO ON TRAINING WITH MYSELF, then email me at lauren@laurenjay.co.uk
.
.
.
 #fitness #fitnessjourney #fitnesslifestyle #clients #fitnessmotivation #conditioning #strength #pt. #businesswoman #trainer #workout #motivation  #laurenjay #workouts #personaltrainer #workoutmotivation #fit #health #healthier #gym #injury #move #exercise #gymmotivation  #goals #stretches #coach  #glutes #bootyfordays #hypermobility

2018-11-16 07:01   24 0

 

Abductors & Glutes . . These are some of my go-to exercises for glute activation and abductors . . 📍I see a lot of the same: weak glutes and abductors contributing to the knees falling in, causing excess pressure on the inside of the knee and hip- again no ideal. . . 📝 using a resistance band, perform “clams” keeping the top hip forward and drawing the knee outwards. For the leg raise, keep the leg forward and the foot flexed and parallel . . ✅ These are real burners if done properly and great for those with hyper mobility (LIKE MY CLIENT) to help strengthen the muscles of the joint . . . 📩FOR MORE INFO ON TRAINING WITH MYSELF, then email me at [email protected]laurenjay.co.uk . . . #fitness #fitnessjourney #fitnesslifestyle #clients #fitnessmotivation #conditioning #strength #pt. #businesswoman #trainer #workout #motivation #laurenjay #workouts #personaltrainer #workoutmotivation #fit #health #healthier #gym #injury #move #exercise #gymmotivation #goals #stretches #coach #glutes #bootyfordays #hypermobility

@thomvdermeer in action. There is nothing he can't do with a Kettlebell.

2018-11-16 07:00   18 2

 

@thomvdermeer in action. There is nothing he can't do with a Kettlebell.

I haven’t posted in literally so long, but hello!!!!!!! 👋👋 It literally took me so long to take this pic because I had to wait for the locker room to be completely empty 😶😶, but anyways I think I’ll start filming and posting my entire workout next time I go in!! :-) ________________________________________
 #gymshark #fitness #fit #girl #blue #fitnessgirl #fitspo #fitfam #love #happy #lift #glutes #squats #gymsharkwomen #flex #lululemon #fitnessmotivation #bootybuilding #fitgirl

2018-11-15 22:43   340 23

 

I haven’t posted in literally so long, but hello!!!!!!! 👋👋 It literally took me so long to take this pic because I had to wait for the locker room to be completely empty 😶😶, but anyways I think I’ll start filming and posting my entire workout next time I go in!! :-) ________________________________________ #gymshark #fitness #fit #girl #blue #fitnessgirl #fitspo #fitfam #love #happy #lift #glutes #squats #gymsharkwomen #flex #lululemon #fitnessmotivation #bootybuilding #fitgirl

Today’s Legs session, and every session, everyday, as well as all other tips on training, are uploaded to my website daily! Link in bio

2018-11-15 22:21   14 1

 

Today’s Legs session, and every session, everyday, as well as all other tips on training, are uploaded to my website daily! Link in bio

 #throwbackthursday 2 years of progress. I don’t really notice any major difference except that I feel stronger.

2018-11-15 20:03   156 16

 

#throwbackthursday 2 years of progress. I don’t really notice any major difference except that I feel stronger.

My favourite thing about training Legs, especially Hacks or any compound movements, is the ability to push yourself to physical failure. Until you’re able to completely shut off your mind from any task you do, you’ll never be able to give 100%. It’s something you can’t describe. Whatever you do, training or not, you’re capable of overcoming it once you go beyond what you think you’re capable of.

Top set of Hacks. 4 plates per side x 10.

2018-11-15 18:55   29 4

 

My favourite thing about training Legs, especially Hacks or any compound movements, is the ability to push yourself to physical failure. Until you’re able to completely shut off your mind from any task you do, you’ll never be able to give 100%. It’s something you can’t describe. Whatever you do, training or not, you’re capable of overcoming it once you go beyond what you think you’re capable of. Top set of Hacks. 4 plates per side x 10.

So the generic use for Cardio is for Cardiovascular health. 
However, that means we have to expend calories when performing it. If you’re planning on dieting down for whatever you’d goal is, then cardio is not the only answer. You cannot out-train a poor diet.

If you’re performing hours of cardio a day, especially if you’re training to build muscle previously, and trying to maintain lean muscle mass now, then cardio needs to be kept to a minimum. This does not mean don’t do any at all, or even do 20mins of the slowest flat treadmill walk you can, that’s not cardio.

With regards to cardio programming, you don’t want to keep it too Aerobic (slow pace), as you will eventually start eating into your lean muscle mass rather than fat storage. 
If your cardio involves HIT, then your training becomes anaerobic (same stimulation to Weight training). This will primarily use your glycogen storages. 
What you don’t hear often enough is that when you start abusing cardio, your metabolism will decrease - your body will expend less calories per day. 
Weight training, especially if you’re looking to get lean and ‘toned’ as so many people refer to it as, then building solid lean muscle foundations is the way to go.

2018-11-11 09:29   44 3

 

So the generic use for Cardio is for Cardiovascular health. However, that means we have to expend calories when performing it. If you’re planning on dieting down for whatever you’d goal is, then cardio is not the only answer. You cannot out-train a poor diet. If you’re performing hours of cardio a day, especially if you’re training to build muscle previously, and trying to maintain lean muscle mass now, then cardio needs to be kept to a minimum. This does not mean don’t do any at all, or even do 20mins of the slowest flat treadmill walk you can, that’s not cardio. With regards to cardio programming, you don’t want to keep it too Aerobic (slow pace), as you will eventually start eating into your lean muscle mass rather than fat storage. If your cardio involves HIT, then your training becomes anaerobic (same stimulation to Weight training). This will primarily use your glycogen storages. What you don’t hear often enough is that when you start abusing cardio, your metabolism will decrease - your body will expend less calories per day. Weight training, especially if you’re looking to get lean and ‘toned’ as so many people refer to it as, then building solid lean muscle foundations is the way to go.

New ‘PB’ on HS flat bench today. 2.75 x 4, And ‘half’.

2018-11-07 16:43   57 4

 

New ‘PB’ on HS flat bench today. 2.75 x 4, And ‘half’.

A hectic weekend of finalising my Personal Training qualifications has come to an end. 
Finished an hour or 2 ahead of schedule today, so managed to fit in a short Push session. 
3rd exercise in, top set, 20kg each side. Cable Flyes @flex_lewis style. 
Will upload the full session breakdown to the website later. 
I will also be adding more content over the coming days - so if you have any questions, message me! I WILL answer all questions😁

2018-11-04 19:12   60 5

 

A hectic weekend of finalising my Personal Training qualifications has come to an end. Finished an hour or 2 ahead of schedule today, so managed to fit in a short Push session. 3rd exercise in, top set, 20kg each side. Cable Flyes @flex_lewis style. Will upload the full session breakdown to the website later. I will also be adding more content over the coming days - so if you have any questions, message me! I WILL answer all questions😁

Testing out the new grips for T bar rows, so load wasn’t too high. Not used to being this upright throughout the movement. However, with the new grip, it enables a much smoother journey for my elbows to draw last my hips, and allows me to flare my elbows out further - which ultimately triggers the upper back (traps, rhombus etc), rather than the lats! Definitely going to be a staple in the Pull sessions from now on😁

2018-10-23 15:05   38 3

 

Testing out the new grips for T bar rows, so load wasn’t too high. Not used to being this upright throughout the movement. However, with the new grip, it enables a much smoother journey for my elbows to draw last my hips, and allows me to flare my elbows out further - which ultimately triggers the upper back (traps, rhombus etc), rather than the lats! Definitely going to be a staple in the Pull sessions from now on😁

Yeah.. I need another holiday. Florida maybe?

2018-10-23 08:21   69 4

 

Yeah.. I need another holiday. Florida maybe

100kg barbell SLDL x 5 (before my grip went).

2018-10-18 21:03   39 3

 

100kg barbell SLDL x 5 (before my grip went).

Today’s Push Session has been uploaded to the ‘Blog’ section of my website. Let me know what you think! #evanselite

2018-10-16 16:27   28 2

 

Today’s Push Session has been uploaded to the ‘Blog’ section of my website. Let me know what you think! #evanselite

Pull ✅ 
Trying to continually improve from all angles. It’s also a case of damage limitation, with regards to not going off the rails with the over-consumption of carbs! Weight around 76kg -
Still yet to master the lighting here either

2018-10-14 15:53   37 2

 

Pull ✅ Trying to continually improve from all angles. It’s also a case of damage limitation, with regards to not going off the rails with the over-consumption of carbs! Weight around 76kg - Still yet to master the lighting here either

4 plates per side x 4. 5th exercise into today’s Push session

2018-10-13 16:03   42 3

 

4 plates per side x 4. 5th exercise into today’s Push session

New York again soon?! 🙄

2018-10-08 20:35   47 2

 

New York again soon! 🙄

Push Day = Cable Laterals.

2018-09-30 12:16   44 2

 

Push Day = Cable Laterals.

The cable side laterals made a return in today’s Push session.

2018-09-24 15:00   52 6

 

The cable side laterals made a return in today’s Push session.

Finishing up today’s Pull Session with Dual Arm Dumbbell Bicep Curls, taken from @trainedbyjp! - Only using 8kg each arm, but it’s definitely deceiving! Drive your triceps until the bar on the Smith Machine and really aim to contract your biceps fully on the concentric phase, by aiming to drive your forearms towards your Delts. There is 0 momentum in the movement, and no swinging through the elbows!

2018-09-22 15:57   84 4

 

Finishing up today’s Pull Session with Dual Arm Dumbbell Bicep Curls, taken from @trainedbyjp! - Only using 8kg each arm, but it’s definitely deceiving! Drive your triceps until the bar on the Smith Machine and really aim to contract your biceps fully on the concentric phase, by aiming to drive your forearms towards your Delts. There is 0 momentum in the movement, and no swinging through the elbows!

LADIES ONLY ⠀⠀
💥💥
I am so proud of these lovely ladies today ⠀⠀
All got up and out on a Sunday morning to join my ladies only bootcamp! ⠀⠀
They smashed it 👊🏼
⠀⠀
It was intense and they pushed through!! ⠀⠀
Thursday 6-7pm
Sunday’s 10-11am ⠀⠀
Pm me for locations as these will change most weeks! ⠀⠀
LADIES ONLY ⠀⠀ #squat #glutes #gymgirl #shoulders #chestday #abs #goals #flexing #livelife #loveyourself #eatclean #traindirty #bodypositive #gains #grow #squat #highfive #workhardplayharder #gymlife #bodytransformation #bodygoals #goalsset #setgoals #ownboss #ladies #bootcamp #ladiesbootcamp #womenonly #essexfitness #essexbootcamp @preview.app

2018-09-16 13:18   101 3

 

LADIES ONLY ⠀⠀ 💥💥 I am so proud of these lovely ladies today ⠀⠀ All got up and out on a Sunday morning to join my ladies only bootcamp! ⠀⠀ They smashed it 👊🏼 ⠀⠀ It was intense and they pushed through!! ⠀⠀ Thursday 6-7pm Sunday’s 10-11am ⠀⠀ Pm me for locations as these will change most weeks! ⠀⠀ LADIES ONLY ⠀⠀ #squat #glutes #gymgirl #shoulders #chestday #abs #goals #flexing #livelife #loveyourself #eatclean #traindirty #bodypositive #gains #grow #squat #highfive #workhardplayharder #gymlife #bodytransformation #bodygoals #goalsset #setgoals #ownboss #ladies #bootcamp #ladiesbootcamp #womenonly #essexfitness #essexbootcamp @preview.app

Next Page →
Next Page →