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Images about: #gymtips (100003 posts)

TRACKING WORKOUTS IS MANDATORY by @JoeActivated (READ MORE)
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Yes, I’m one of those fit freak nerds who tracks down every single thing I do in the gym. And it’s for a very good reason…. The reason is so I can measure where I’m progressing, how the exercise felt, and if I need to make any adjustments based on how I assess my results. This is how you get bigger/stronger/leaner/lose fat, etc.
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For example, there was a point where I was stuck doing 4 sets of 28 reps of Calf Raises for 180lbs. I didn’t like the rate of progression, so I switched it up and started to slowly raise the weight, change my feet positioning, and change the rep schema (drop sets). .
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That’s a little more advanced, but a simpler scenario is being stuck at squatting 225lbs 8 times for 4 sets. A better way to progress is Week 1 4x8 225lbs & 3x12 205lbs. Week 2 4x8 235lbs & 3x12 215lbs. Week 3 4x8 245lbs & 3x12 225 lbs. It doesn’t have to be exactly 5/10lb weight increments per week. Find out what works for you. This is a good general guideline.
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Personally, I used to use an app for years. I used BodBot.com for years, then I switched up to BodySpace App track my workouts, now I use only written journal which is much more convenient. Find out what works for you and run with it!

2019-03-21 20:13   6 2

 

TRACKING WORKOUTS IS MANDATORY by @JoeActivated (READ MORE) . Yes, I’m one of those fit freak nerds who tracks down every single thing I do in the gym. And it’s for a very good reason…. The reason is so I can measure where I’m progressing, how the exercise felt, and if I need to make any adjustments based on how I assess my results. This is how you get bigger/stronger/leaner/lose fat, etc. . For example, there was a point where I was stuck doing 4 sets of 28 reps of Calf Raises for 180lbs. I didn’t like the rate of progression, so I switched it up and started to slowly raise the weight, change my feet positioning, and change the rep schema (drop sets). . . That’s a little more advanced, but a simpler scenario is being stuck at squatting 225lbs 8 times for 4 sets. A better way to progress is Week 1 4x8 225lbs & 3x12 205lbs. Week 2 4x8 235lbs & 3x12 215lbs. Week 3 4x8 245lbs & 3x12 225 lbs. It doesn’t have to be exactly 5/10lb weight increments per week. Find out what works for you. This is a good general guideline. . Personally, I used to use an app for years. I used BodBot.com for years, then I switched up to BodySpace App track my workouts, now I use only written journal which is much more convenient. Find out what works for you and run with it!

Take good care of your tummy! Don't forget to include some probiotics and digestive enzymes in your diet to help improve the quality of life in your gut microbiome. ⁣
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 #getstrong #staystrong #bestrong #bulkingseason #bulkingup #powerbodybuilding #gymrats #gymlove #eatcleantrainmean #gymjunkie #beastmodeon #mirin #fitfreaks #stayhungry #fatlossjourney #ifitfitsyourmacros #muscleup #musclebeach #musclegain #muscleman #musclemania #gymadvice #gymtips #fitnessadvice #fitnesstips #gymmemes #gymhumor #motivation ⁣

2019-03-21 20:00   5 0

 

Take good care of your tummy! Don't forget to include some probiotics and digestive enzymes in your diet to help improve the quality of life in your gut microbiome. ⁣ ⁣ ⁣ ⁣ #getstrong #staystrong #bestrong #bulkingseason #bulkingup #powerbodybuilding #gymrats #gymlove #eatcleantrainmean #gymjunkie #beastmodeon #mirin #fitfreaks #stayhungry #fatlossjourney #ifitfitsyourmacros #muscleup #musclebeach #musclegain #muscleman #musclemania #gymadvice #gymtips #fitnessadvice #fitnesstips #gymmemes #gymhumor #motivation

 #weighttraining101 Florida A&M @football.famu 6’6 250 pound Tight End @k__good got some work in with @gsutt_155 the other day. Demonstrating the skull crusher with dumbbells from the workout. This exercise starts with a good base and can be done on the bench or the floor as shown here. Lower arms should start parallel to the floor and the hands should come back towards the crown of your head and press back up with the reverse motion, while squeezing the triceps at the top. Great accessory workout to build and shape up the triceps! Go get some today!
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 #gym #fitnesslifestyle #training #grind #train #gain #maintain #gymmotivation #gymtips #workoutsuggestions #fitfreak #football #mma #weights #workout #getfit #fitlife #fitnessaddicts #fitnesstrainer #fitnessfam #fitnesscommunity #triceps #skullcrusher #bodybuild #produce #perseverance #results

2019-03-21 19:52   13 0

 

#weighttraining101 Florida A&M @football.famu 6’6 250 pound Tight End @k__good got some work in with @gsutt_155 the other day. Demonstrating the skull crusher with dumbbells from the workout. This exercise starts with a good base and can be done on the bench or the floor as shown here. Lower arms should start parallel to the floor and the hands should come back towards the crown of your head and press back up with the reverse motion, while squeezing the triceps at the top. Great accessory workout to build and shape up the triceps! Go get some today! ⚫️⚫️⚫️ #gym #fitnesslifestyle #training #grind #train #gain #maintain #gymmotivation #gymtips #workoutsuggestions #fitfreak #football #mma #weights #workout #getfit #fitlife #fitnessaddicts #fitnesstrainer #fitnessfam #fitnesscommunity #triceps #skullcrusher #bodybuild #produce #perseverance #results

Got Abs?? Amanda does!
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This TRX exercise will shred your midsection. .
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Are you getting the #Results you want??
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Make the most use of your time, train hard, train safe and learn while you work! #ResultsFitnessAcademy!
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The formula is simple, Proper diet+Train smart/hard and #EatCleanBro! Use my discount code below for your meals today and get the #Edge!
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www.EatCleanBro.com/ResultsFitness
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One person, one trainer, one goal
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 #ResultsFitnessAcademy
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Boutique professional personal training studio .
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 #FamilyFitness #Bootcamp #Kickboxing #Trx #MedicalMassageTherapy #Weightloss #90DayChallenge.me #HardWork #TopTrainer #JonGalloFitness @eatcleanbro #crazyburnchallenge #motivation #workout #fit #health #gym #HashmeApp #fitspo #cleaneating #diet #UltimateGuide #Fitspo #GymTips #FitnessBooks @mandarich711

2019-03-21 19:50   17 0

 

Got Abs Amanda does! . . This TRX exercise will shred your midsection. . . Are you getting the #Results you want . . Make the most use of your time, train hard, train safe and learn while you work! #ResultsFitnessAcademy! . . The formula is simple, Proper diet+Train smart/hard and #EatCleanBro! Use my discount code below for your meals today and get the #Edge! . . www.EatCleanBro.com/ResultsFitness . . One person, one trainer, one goal . #ResultsFitnessAcademy . . Boutique professional personal training studio . . #FamilyFitness #Bootcamp #Kickboxing #Trx #MedicalMassageTherapy #Weightloss #90DayChallenge.me #HardWork #TopTrainer #JonGalloFitness @eatcleanbro #crazyburnchallenge #motivation #workout #fit #health #gym #HashmeApp #fitspo #cleaneating #diet #UltimateGuide #fitspo #GymTips #FitnessBooks @mandarich711

Got Abs?? Amanda does!
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This TRX exercise will shred your midsection. .
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Are you getting the #Results you want??
.
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Make the most use of your time, train hard, train safe and learn while you work! #ResultsFitnessAcademy!
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The formula is simple, Proper diet+Train smart/hard and #EatCleanBro! Use my discount code below for your meals today and get the #Edge!
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www.EatCleanBro.com/ResultsFitness
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One person, one trainer, one goal
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 #ResultsFitnessAcademy
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Boutique professional personal training studio .
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 #FamilyFitness #Bootcamp #Kickboxing #Trx #MedicalMassageTherapy #Weightloss #90DayChallenge.me #HardWork #TopTrainer #JonGalloFitness @eatcleanbro #crazyburnchallenge #motivation #workout #fit #health #gym #HashmeApp #fitspo #cleaneating #diet #UltimateGuide #Fitspo #GymTips #FitnessBooks @mandarich711

2019-03-21 19:50   10 0

 

Got Abs Amanda does! . . This TRX exercise will shred your midsection. . . Are you getting the #Results you want . . Make the most use of your time, train hard, train safe and learn while you work! #ResultsFitnessAcademy! . . The formula is simple, Proper diet+Train smart/hard and #EatCleanBro! Use my discount code below for your meals today and get the #Edge! . . www.EatCleanBro.com/ResultsFitness . . One person, one trainer, one goal . #ResultsFitnessAcademy . . Boutique professional personal training studio . . #FamilyFitness #Bootcamp #Kickboxing #Trx #MedicalMassageTherapy #Weightloss #90DayChallenge.me #HardWork #TopTrainer #JonGalloFitness @eatcleanbro #crazyburnchallenge #motivation #workout #fit #health #gym #HashmeApp #fitspo #cleaneating #diet #UltimateGuide #fitspo #GymTips #FitnessBooks @mandarich711

Got Abs?? Amanda does!
.
.
This TRX exercise will shred your midsection. .
.
Are you getting the #Results you want??
.
.
Make the most use of your time, train hard, train safe and learn while you work! #ResultsFitnessAcademy!
.
.
The formula is simple, Proper diet+Train smart/hard and #EatCleanBro! Use my discount code below for your meals today and get the #Edge!
.
.
www.EatCleanBro.com/ResultsFitness
.
.
One person, one trainer, one goal
.
 #ResultsFitnessAcademy
.
.
Boutique professional personal training studio .
.
 #FamilyFitness #Bootcamp #Kickboxing #Trx #MedicalMassageTherapy #Weightloss #90DayChallenge.me #HardWork #TopTrainer #JonGalloFitness @eatcleanbro #crazyburnchallenge #motivation #workout #fit #health #gym #HashmeApp #fitspo #cleaneating #diet #UltimateGuide #Fitspo #GymTips #FitnessBooks @mandarich711

2019-03-21 19:50   11 0

 

Got Abs Amanda does! . . This TRX exercise will shred your midsection. . . Are you getting the #Results you want . . Make the most use of your time, train hard, train safe and learn while you work! #ResultsFitnessAcademy! . . The formula is simple, Proper diet+Train smart/hard and #EatCleanBro! Use my discount code below for your meals today and get the #Edge! . . www.EatCleanBro.com/ResultsFitness . . One person, one trainer, one goal . #ResultsFitnessAcademy . . Boutique professional personal training studio . . #FamilyFitness #Bootcamp #Kickboxing #Trx #MedicalMassageTherapy #Weightloss #90DayChallenge.me #HardWork #TopTrainer #JonGalloFitness @eatcleanbro #crazyburnchallenge #motivation #workout #fit #health #gym #HashmeApp #fitspo #cleaneating #diet #UltimateGuide #fitspo #GymTips #FitnessBooks @mandarich711

PROTEIN 🍗🥚...
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How much protein should you try to consume per day?
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The amount of protein needed by an individual depends on their training and other dietary goals. Below are some suggested intakes of grams of protein per day depending on an individuals activity levels: (grams of protein to consume per KG of body weight each day).
- • Sedentary Adult = 0.8-1g/KG
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• Adult: General Training = 0.8-1.5g/KG
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• Growing Teenage Athlete = 1.5-2g/KG
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• Adult Building Muscle Mass = 1.5-1.7g/KG
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• Adult: Endurance Training (extreme) = 2g/KG
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• Follow @cg.trains for more !
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 #protein #nutrition #nutritionfacts #nutritionadvice #dietplan

2019-03-21 19:48   97 10

 

PROTEIN 🍗🥚... - How much protein should you try to consume per day - The amount of protein needed by an individual depends on their training and other dietary goals. Below are some suggested intakes of grams of protein per day depending on an individuals activity levels: (grams of protein to consume per KG of body weight each day). - • Sedentary Adult = 0.8-1g/KG - • Adult: General Training = 0.8-1.5g/KG - • Growing Teenage Athlete = 1.5-2g/KG - • Adult Building Muscle Mass = 1.5-1.7g/KG - • Adult: Endurance Training (extreme) = 2g/KG - - • Follow @cg.trains for more ! - #protein #nutrition #nutritionfacts #nutritionadvice #dietplan

😭when your spotter is stronger than you😥 🔊🔊🔊

2019-03-21 19:45   34 3

 

😭when your spotter is stronger than you😥 🔊🔊🔊

Yoga is an ancient form of exercise that focuses on strength, flexibility and breathing to boost physical and mental wellbeing.💫
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The main components of yoga are postures (a series of movements designed to increase strength and flexibility) and breathing.
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What are the health benefits of yoga?
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Dozens of scientific trials of varying quality have been published on yoga.
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While there's scope for more rigorous studies on its health benefits, most studies suggest yoga is a safe and effective way to increase physical activity, especially strength, flexibility and balance.
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At any level of yoga, you'll probably start to notice benefits soon. In one study, people improved their flexibility by up to 35% after only 8 weeks of yoga.
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Some styles of yoga, such as ashtanga and power yoga, are very physical. Practicing one of these styles will help you improve muscle tone.💪
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But even less vigorous styles of yoga, such as Iyengar or hatha, can provide strength and endurance benefits.
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Yoga usually involves paying attention to your breath, which can help you relax. It may also call for specific breathing techniques.
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You may feel less stressed and more relaxed after doing some yoga.
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Some yoga styles use meditation techniques that help calm the mind. Focusing on your breathing during yoga can do that, too.☇
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📖nhs.co.uk
webmd.com
📸 University of Washington 
 #IGFit #fitbody  #fitfam #FitInspiration #fitlifestyle #instagood #power #training #fit #strength #strong  #gymtips #motivation #fitjourney #fitspo #fitstagram #workout #fittips #stayfit  #iamworrior #muscle #dedication #yoga #meditation #livewell #instayoga #yogalife #yogafit #yogalife #flexible #fitgram

2019-03-21 19:38   18 0

 

Yoga is an ancient form of exercise that focuses on strength, flexibility and breathing to boost physical and mental wellbeing.💫 . The main components of yoga are postures (a series of movements designed to increase strength and flexibility) and breathing. . What are the health benefits of yoga . Dozens of scientific trials of varying quality have been published on yoga. . While there's scope for more rigorous studies on its health benefits, most studies suggest yoga is a safe and effective way to increase physical activity, especially strength, flexibility and balance. . At any level of yoga, you'll probably start to notice benefits soon. In one study, people improved their flexibility by up to 35% after only 8 weeks of yoga. . Some styles of yoga, such as ashtanga and power yoga, are very physical. Practicing one of these styles will help you improve muscle tone.💪 . But even less vigorous styles of yoga, such as Iyengar or hatha, can provide strength and endurance benefits. . Yoga usually involves paying attention to your breath, which can help you relax. It may also call for specific breathing techniques. . You may feel less stressed and more relaxed after doing some yoga. . Some yoga styles use meditation techniques that help calm the mind. Focusing on your breathing during yoga can do that, too.☇ . . . . . . . . . . . . . . . . . . 📖nhs.co.uk webmd.com 📸 University of Washington #IGFit #fitbody  #fitfam #FitInspiration #fitlifestyle #instagood #power #training #fit #strength #strong  #gymtips #motivation #fitjourney #fitspo #fitstagram #workout #fittips #stayfit  #iamworrior #muscle #dedication #yoga #meditation #livewell #instayoga #yogalife #yogafit #yogalife #flexible #fitgram

Currently coming in at 75kg and 13% Body Fat. Goal is to get to 78kg and 11% Body Fat come July 💪🏼

2019-03-21 19:27   14 2

 

Currently coming in at 75kg and 13% Body Fat. Goal is to get to 78kg and 11% Body Fat come July 💪🏼

Full Body Workout🏋️‍♂️ by @trainwithcarsen 
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1A.) Deadlift: 4 sets / 6-6-4-4
1B.) Pull-ups: 4 sets / 8-8-8-8
1C.) Dips: 4 sets / 8-8-8-8
2A.) Incline Chest Press: 4 sets / 12-10-8-6
3A.) Single Arm DB Row: 3 sets / 12-12-12
4A.) Shoulder Press: 3 sets / 10-10-10 
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 #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #exceedyourself #prozis #prozisteam #sportperformance

2019-03-21 19:22   1496 13

 

Full Body Workout🏋️‍♂️ by @trainwithcarsen _ 1A.) Deadlift: 4 sets / 6-6-4-4 1B.) Pull-ups: 4 sets / 8-8-8-8 1C.) Dips: 4 sets / 8-8-8-8 2A.) Incline Chest Press: 4 sets / 12-10-8-6 3A.) Single Arm DB Row: 3 sets / 12-12-12 4A.) Shoulder Press: 3 sets / 10-10-10 ____________ #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #exceedyourself #prozis #prozisteam #sportperformance

🔵 Cardio vs weight training by @nikgfitness 🔵⁣
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Most people think that they have to do hours of cardio to lose fat. But that is totally wrong, you have to be in a calorie deficit to do so.⁣
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❓ But why should you do cardio if not for losing fat? Well it has a lot of benefits for your health and endurance, as you can see.⁣
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✅ How often you implement it, depends on your preference. If your main goal is building muscle, lose fat and get in shape, go lift 2-6 times a week. ⁣
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If you want to be fit, have a better endurance and more power throughout the day, do more cardio.⁣
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A balance between both might be the best mix for health, so 2-3 cardio and 3-5 weight training sessions per week.⁣
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What do you prefer, cardio or weight training?⁣
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Stay fit - 💪🏼♥️⁣
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 #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #alphalete #cardio #sportperformance⁣

2019-03-21 19:22   113 1

 

🔵 Cardio vs weight training by @nikgfitness 🔵⁣ ⁣ Most people think that they have to do hours of cardio to lose fat. But that is totally wrong, you have to be in a calorie deficit to do so.⁣ ⁣ ❓ But why should you do cardio if not for losing fat Well it has a lot of benefits for your health and endurance, as you can see.⁣ ⁣ ✅ How often you implement it, depends on your preference. If your main goal is building muscle, lose fat and get in shape, go lift 2-6 times a week. ⁣ ⁣ If you want to be fit, have a better endurance and more power throughout the day, do more cardio.⁣ ⁣ A balance between both might be the best mix for health, so 2-3 cardio and 3-5 weight training sessions per week.⁣ ⁣ What do you prefer, cardio or weight training⁣ ⁣ Stay fit - 💪🏼♥️⁣ ⁣ #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #alphalete #cardio #sportperformance⁣

There are pre workout meals, post workout meals, pre-workouts.
And there are post/pre workout outfits 😏
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 #fitness
 #gymtips
 #fitnesstips 
 #rotterdamcity 
 #fitnessaddicts 
 #girlswholifts
 #murves
 #homeworkouts_4u
 #fitspo
 #gympic
 #gympics
 #gymphoto
 #fitdutchbodies
 #momsthatworkout
 #fitdutch 
 #upperbodyworkout
 #gymaddicts
 #denhelder 
 #londonfitness
 #gymtime💪 
 #londonfit 
 #fitdutchie
 #naturalfitness 
 #naturalbodybuilder 
 #personaltreiner 
 #workoutanywhere
 #bicepsworkout
 #biceps💪
 #fitdutchie

2019-03-21 19:17   25 1

 

There are pre workout meals, post workout meals, pre-workouts. And there are post/pre workout outfits 😏 . . . . #fitness #gymtips #fitnesstips #rotterdamcity #fitnessaddicts #girlswholifts #murves #homeworkouts_4u #fitspo #gympic #gympics #gymphoto #fitdutchbodies #momsthatworkout #fitdutch #upperbodyworkout #gymaddicts #denhelder #londonfitness #gymtime💪 #londonfit #fitdutchie #naturalfitness #naturalbodybuilder #personaltreiner #workoutanywhere #bicepsworkout #biceps💪 #fitdutchie

REALISTIC EXPECTATIONS FOR BUILDING MUSCLE by @grantgirsky
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Here are the things you should and shouldn’t do when it comes to building muscle:
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😄 Enjoy The Process: You've got to enjoy the PROCESS of building muscle, not just the part where you have actually obtained it. If you start Day 1 hoping to look like The Rock, and only focus on waking up one day and looking like The Rock, you are absolutely going to fail. You have to love the workouts, the lifestyle, etc. I'm not saying you have to love it every single day, but you have to somewhat enjoy what you are doing or you will fail.
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👣 Set Small, Unrelated Goals: Setting sub-goals under your big-picture goals is crucial if you want to change your body. Performance related goals are great here. Bench pressing 225lbs or finally being able to back squat for the first time ever are great examples. Set smaller goals and work towards them.
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⏳ Know This Takes Time: Unless you are a complete beginner, building quality amounts of muscle can be compared to watching paint dry. Know you've got to be in this for the long haul to see the meaningful changes you are looking for.
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💊 Look For The "1 Simple Trick": There is no "1 simple" trick to building muscle. Eating enough protein, resistance training at least 2-3 per week, and being consistent over time are all crucial. No supplements or fancy programs will replace these.
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🌪 Drastic, Unsustainable Changes/Impatient: Without the use of performance enhancing drugs, your progress isn't going to be as fast as you might expect. If you expect to gain 20lbs of muscle in your first month, you are setting yourself up for failure.
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💪 Find a way to enjoy the process, you'll be surprised how far you can go.

2019-03-21 19:09   20 2

 

REALISTIC EXPECTATIONS FOR BUILDING MUSCLE by @grantgirsky - Here are the things you should and shouldn’t do when it comes to building muscle: - 😄 Enjoy The Process: You've got to enjoy the PROCESS of building muscle, not just the part where you have actually obtained it. If you start Day 1 hoping to look like The Rock, and only focus on waking up one day and looking like The Rock, you are absolutely going to fail. You have to love the workouts, the lifestyle, etc. I'm not saying you have to love it every single day, but you have to somewhat enjoy what you are doing or you will fail. - 👣 Set Small, Unrelated Goals: Setting sub-goals under your big-picture goals is crucial if you want to change your body. Performance related goals are great here. Bench pressing 225lbs or finally being able to back squat for the first time ever are great examples. Set smaller goals and work towards them. - ⏳ Know This Takes Time: Unless you are a complete beginner, building quality amounts of muscle can be compared to watching paint dry. Know you've got to be in this for the long haul to see the meaningful changes you are looking for. - 💊 Look For The "1 Simple Trick": There is no "1 simple" trick to building muscle. Eating enough protein, resistance training at least 2-3 per week, and being consistent over time are all crucial. No supplements or fancy programs will replace these. - 🌪 Drastic, Unsustainable Changes/Impatient: Without the use of performance enhancing drugs, your progress isn't going to be as fast as you might expect. If you expect to gain 20lbs of muscle in your first month, you are setting yourself up for failure. - 💪 Find a way to enjoy the process, you'll be surprised how far you can go.

Some hella hard ring push ups

2019-03-21 19:07   23 16

 

Some hella hard ring push ups

If you have 20 mins & a kettlebell, you have a full body circuit 🙌🏻
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Save this one to try when you’re short on time! -
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 #exercisevideo #exerciseideas #workoutplans #fitgirlsrule #fitgirlsfam #fitnesscoaching #personaltrainers #buildyourbestlife #kettlebellflow #kettlebellexercises #totalbodycircuit #fullbodyworkouts #homeworkoutvideos
 #lungesandsquats #fitnesslifestyle #goalchasing #stabilitytraining #stabilization #strengthtrainingforwomen #girlswithgains #gymtips #fitnessroutine #workoutanywhere #quickworkout #workoutprogram #workoutprograms #notimeforexcuses #strengthendurance #lowerbodyday #upperbodyday

2019-03-21 19:01   11 0

 
🔥HOW TO TRAIN AN ECTOMORPH🔥 by @fittestathletix
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Ectomorphs have a difficult time putting on muscle mass because their metabolism has a tendency to run higher than other body types. In the fitness world, we would refer to them as “hard gainers.” -
📌Diet and Metabolism
Ectomorphs have a fast metabolism, which is both a blessing and a curse. A high metabolism makes is easy to get lean, and it can seem as if they can eat whatever they want and not gain weight. However, with age, their metabolisms will slow down, primarily due to low muscle mass, which can result in an unhealthy gain in body fat.
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The best diet for an ectomorph is one that is higher in carbohydrates and calories. Approximately 50 to 60 percent of calories should come from carbs, 25 percent from protein and 25 percent from fat.to building muscle and sculpting the body. The goal of toning, sculpting and creating curves on a small, thin frame can be achieved with a dedicated training and nutrition program. All ectomorphs, whether his or her goal is to be a body builder or achieve a healthy, lean and strong body, can benefit from a solid, consistent weight-training program.
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📌Cardio
Ectomorphs tend to excel in endurance-type activities, so it’s not surprising that many prefer cardio training over weight lifting. The key to stimulate muscle growth is to do the minimal amount of cardio required for general health
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📌Weight Training
To build muscle mass, increase strength and sculpt the body, a simple weight-training routine using heavy weights is critical for the ectomorph. The focus should be on using heavier weights and completing three to five sets of approximately eight to 12 reps for each muscle group.

2019-03-21 19:00   150 7

 

🔥HOW TO TRAIN AN ECTOMORPH🔥 by @fittestathletix - Ectomorphs have a difficult time putting on muscle mass because their metabolism has a tendency to run higher than other body types. In the fitness world, we would refer to them as “hard gainers.” - 📌Diet and Metabolism Ectomorphs have a fast metabolism, which is both a blessing and a curse. A high metabolism makes is easy to get lean, and it can seem as if they can eat whatever they want and not gain weight. However, with age, their metabolisms will slow down, primarily due to low muscle mass, which can result in an unhealthy gain in body fat. - The best diet for an ectomorph is one that is higher in carbohydrates and calories. Approximately 50 to 60 percent of calories should come from carbs, 25 percent from protein and 25 percent from fat.to building muscle and sculpting the body. The goal of toning, sculpting and creating curves on a small, thin frame can be achieved with a dedicated training and nutrition program. All ectomorphs, whether his or her goal is to be a body builder or achieve a healthy, lean and strong body, can benefit from a solid, consistent weight-training program. - 📌Cardio Ectomorphs tend to excel in endurance-type activities, so it’s not surprising that many prefer cardio training over weight lifting. The key to stimulate muscle growth is to do the minimal amount of cardio required for general health - 📌Weight Training To build muscle mass, increase strength and sculpt the body, a simple weight-training routine using heavy weights is critical for the ectomorph. The focus should be on using heavier weights and completing three to five sets of approximately eight to 12 reps for each muscle group.

Hey, gym fam! It's nearly the weekend! Today is #HIITHURSDAY 😁
A great way to shake up your HIIT workouts is to add weight, especially #kettlebells 🤩
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Try these 7 calorie scorching kettlebell moves! 
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Make it #highintensityintervals by:
👉 Move through the exercises one at a time for 1 minute at a time!
👉Minimize rest periods between exercises (39 seconds max)!🥵
👉Do all 7 moves 2-5 times through (depending on your fitness level)! Happy sweating! 
Be sure to save this post, tag your HIIT buddy👇, and follow us @the.gym.holden
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 #hiitthursday #gymfam #fitnessmotivation #getfit #goalsetting #youcandoit #fitnessgoals #trainhard #fitfam #fitlife #fitness #fitnessaddict #getstrong #girlswholift #guyswholift #gymlife #gymtime #sweat #liftheavy #weights #weighttraining #workout #strengthtraining #fatloss #weightloss #gymtips #gethealthy

2019-03-21 18:49   4 0

 

Hey, gym fam! It's nearly the weekend! Today is #HIITHURSDAY 😁 A great way to shake up your HIIT workouts is to add weight, especially #kettlebells 🤩 _ Try these 7 calorie scorching kettlebell moves! _ Make it #highintensityintervals by: 👉 Move through the exercises one at a time for 1 minute at a time! 👉Minimize rest periods between exercises (39 seconds max)!🥵 👉Do all 7 moves 2-5 times through (depending on your fitness level)! Happy sweating! Be sure to save this post, tag your HIIT buddy👇, and follow us @the.gym.holden . . #hiitthursday #gymfam #fitnessmotivation #getfit #goalsetting #youcandoit #fitnessgoals #trainhard #fitfam #fitlife #fitness #fitnessaddict #getstrong #girlswholift #guyswholift #gymlife #gymtime #sweat #liftheavy #weights #weighttraining #workout #strengthtraining #fatloss #weightloss #gymtips #gethealthy

Change Takes Time. Aim For Consistency, Not Perfection.
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Follow 👉 @adviceonfitness 
Post by 👉 @kyle.coughlan - 
It can sometimes feel like ages before we see any noticeable change, and sometimes change happens overnight. So what should you expect? The truth is that making progress is not linear, and it’s all about perspective and setting realistic expectations.
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1️⃣Long Term Consistency - if you’ve been following me for a while you are probably sick of seeing the word consistency, however I reiterate for a good reason. You should focus on being consistent in the long term, instead of aiming for perfection. What i mean by this is that being consistently “good” is better than inconsistency “perfect.” So expect to have setbacks, and times where you are demotivated. It’s ok to fall off track, as long as you learn something from the experience. Look long term and forgive yourself for any “failures” along the journey.
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2️⃣Rely on Discipline - Motivation comes in waves. Some weeks are easy, and some feel impossible. If we rely on motivation, we won’t be able to stay consistent. However, if we rely on discipline, we will be able to push through the tough times because we don’t need to feel motivated to get the work done.
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3️⃣Life Happens - Whether it’s getting sick, losing your job, moving country, etc, realise that we aren’t always in control of our circumstances. So focus on what you can control - from how positively you talk to yourself to the types of videos you watch. Surround yourself with positive reinforcement and realise that setbacks are temporary.
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4️⃣Don’t take it too seriously. Have fun, experiment and enjoy the process.
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What setback are you currently facing or have recently overcome?
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• —————————————————- #Adviceonfitness #fitfordays #foodtracking #exercisehelp #progressions #fitgoals #fitnessmode #fitnessboost #gymtips #gymhelp #trackingmacros #stretches #boostfitness #instagymfit #fitnesspro #buildfitness #buildhealth #fatlossswaps #postfitness #healthfirst #balancedlife #fitnessprogress #fitnessblog #exerciseadvice #fitnesshelp #fitnessideas #letsgetfit #fitnessblogging

2019-03-21 18:45   15 1

 

Change Takes Time. Aim For Consistency, Not Perfection. ⠀ - Follow 👉 @adviceonfitness Post by 👉 @kyle.coughlan - It can sometimes feel like ages before we see any noticeable change, and sometimes change happens overnight. So what should you expect The truth is that making progress is not linear, and it’s all about perspective and setting realistic expectations. ⠀ 1️⃣Long Term Consistency - if you’ve been following me for a while you are probably sick of seeing the word consistency, however I reiterate for a good reason. You should focus on being consistent in the long term, instead of aiming for perfection. What i mean by this is that being consistently “good” is better than inconsistency “perfect.” So expect to have setbacks, and times where you are demotivated. It’s ok to fall off track, as long as you learn something from the experience. Look long term and forgive yourself for any “failures” along the journey. ⠀ 2️⃣Rely on Discipline - Motivation comes in waves. Some weeks are easy, and some feel impossible. If we rely on motivation, we won’t be able to stay consistent. However, if we rely on discipline, we will be able to push through the tough times because we don’t need to feel motivated to get the work done. ⠀ 3️⃣Life Happens - Whether it’s getting sick, losing your job, moving country, etc, realise that we aren’t always in control of our circumstances. So focus on what you can control - from how positively you talk to yourself to the types of videos you watch. Surround yourself with positive reinforcement and realise that setbacks are temporary. ⠀ 4️⃣Don’t take it too seriously. Have fun, experiment and enjoy the process. ⠀ What setback are you currently facing or have recently overcome - - - - • —————————————————- #Adviceonfitness #fitfordays #foodtracking #exercisehelp #progressions #fitgoals #fitnessmode #fitnessboost #gymtips #gymhelp #trackingmacros #stretches #boostfitness #instagymfit #fitnesspro #buildfitness #buildhealth #fatlossswaps #postfitness #healthfirst #balancedlife #fitnessprogress #fitnessblog #exerciseadvice #fitnesshelp #fitnessideas #letsgetfit #fitnessblogging

***How do you use an exercise ball? .
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. >>>>You can use an exercise ball in a number of ways, and since it doesn’t take up a lot of space it’s an excellent piece of home workout equipment. One common way to use a stability ball is as a substitute for a bench. If you’re accustomed to performing exercises with a stable bench, using an exercise ball will require firing up your core, hip, and shoulder stabilizers in a new way, Braun explains. .
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. >>>>Just keep in mind that because of this extra requirement for stability, you should start by using less weight than you would use with a bench. .
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@vale_b_active Check this
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@crossfitbh.sl hope you would like it!! .
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@shapeufitness 
 #workout #fitness #gym #fit #motivation #healthy #hot #bodybuilding #fitspo #health #exercise #lifestyle #cardio #sexy #fitnessfocus #workoutfocus #fitnessmodel #fittips #gymmotivation #fitfam #gymtips #bicepstricks #bodybuilding #crossfit #crossfitlife #alabama #canada #newyork #durwayne #durwaynemcpherson #shapeufitness

2019-03-21 18:37   13 0

 

***How do you use an exercise ball . . . . >>>>You can use an exercise ball in a number of ways, and since it doesn’t take up a lot of space it’s an excellent piece of home workout equipment. One common way to use a stability ball is as a substitute for a bench. If you’re accustomed to performing exercises with a stable bench, using an exercise ball will require firing up your core, hip, and shoulder stabilizers in a new way, Braun explains. . . . . >>>>Just keep in mind that because of this extra requirement for stability, you should start by using less weight than you would use with a bench. . . . @vale_b_active Check this — @crossfitbh.sl hope you would like it!! . . . . @shapeufitness #workout #fitness #gym #fit #motivation #healthy #hot #bodybuilding #fitspo #health #exercise #lifestyle #cardio #sexy #fitnessfocus #workoutfocus #fitnessmodel #fittips #gymmotivation #fitfam #gymtips #bicepstricks #bodybuilding #crossfit #crossfitlife #alabama #canada #newyork #durwayne #durwaynemcpherson #shapeufitness

How to use the leg press? ⁣
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× Lock your knees and do half reps - bad idea, when you lock your knees, you lose tension on the hamstrings and glutes.⁣ ⁣
Half reps well that's just cheating complete the full range of motion this will be more challenging and will recruit more muscle fibres.⁣
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✓ Full range of motion 90° depending on your flexibility. Slight bend in the knee feel the stretch on the eccentric (lowering phase) then push. Feet position at the top of the leg press not at the bottom.⁣
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Give this a try next time your on the leg press. ⁣
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This is just my opinion if you guys or girls have any different ways of performing the leg press feel free to comment below I would like to know your thoughts.⁣
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 #gymmotivation #legworkout #legpress #gymshark #gymtips

2019-03-21 18:34   16 0

 

How to use the leg press ⁣ ⁣ × Lock your knees and do half reps - bad idea, when you lock your knees, you lose tension on the hamstrings and glutes.⁣ ⁣ Half reps well that's just cheating complete the full range of motion this will be more challenging and will recruit more muscle fibres.⁣ ⁣ ✓ Full range of motion 90° depending on your flexibility. Slight bend in the knee feel the stretch on the eccentric (lowering phase) then push. Feet position at the top of the leg press not at the bottom.⁣ ⁣ Give this a try next time your on the leg press. ⁣ ⁣ This is just my opinion if you guys or girls have any different ways of performing the leg press feel free to comment below I would like to know your thoughts.⁣ ⁣ ⁣ #gymmotivation #legworkout #legpress #gymshark #gymtips

****Incorporate compound movements to hit more muscles at once**** .
. >>>Compound exercises recruit multiple muscle groups and two or more joints at once. That’s opposed to isolation exercises, which target one muscle group (like bicep curls). Because they help you get more done in less time, they’re great for increasing overall muscle mass, and they also burn more calories because they require more energy output. .
. >>>Compound exercises can be single moves that put multiple groups to work at the same time (like lunges and squats), or they can be two moves strung together (like bicep curls to shoulder presses).
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@claudiakassiano Stay tuned!! 🙏🙏🙏 @brix_productions You have been posting wesome photos!👌👌👌 @brix_productions keep it up!! 👍👍👍 .
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@shapeufitness
 #workout #fitness #gym #fit #motivation #healthy #training #bodybuilding #fitspo #health #exercise #lifestyle #cardio #wieghtgain #fitnessfocus #workoutfocus #fitnessmodel #fittips #gymmotivation #fitfam #gymtips #bicepstricks #bodybuilding #crossfit #crossfitlife #alabama #canada #newyork #durwayne #durwaynemcpherson #shapeufitness

2019-03-21 18:30   33 2

 

****Incorporate compound movements to hit more muscles at once**** . . >>>Compound exercises recruit multiple muscle groups and two or more joints at once. That’s opposed to isolation exercises, which target one muscle group (like bicep curls). Because they help you get more done in less time, they’re great for increasing overall muscle mass, and they also burn more calories because they require more energy output. . . >>>Compound exercises can be single moves that put multiple groups to work at the same time (like lunges and squats), or they can be two moves strung together (like bicep curls to shoulder presses). . . . . @claudiakassiano Stay tuned!! 🙏🙏🙏 @brix_productions You have been posting wesome photos!👌👌👌 @brix_productions keep it up!! 👍👍👍 . . . . . . . . @shapeufitness #workout #fitness #gym #fit #motivation #healthy #training #bodybuilding #fitspo #health #exercise #lifestyle #cardio #wieghtgain #fitnessfocus #workoutfocus #fitnessmodel #fittips #gymmotivation #fitfam #gymtips #bicepstricks #bodybuilding #crossfit #crossfitlife #alabama #canada #newyork #durwayne #durwaynemcpherson #shapeufitness

Just Trying Too Make My Way To The Stack ... That’s The Whole Aim, Right? 🤷🏼‍♂️⁣
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 #squats  #deadlift  #armday  #chestworkout #fitness  #fit  #fitnessmotivation  #gym #gymmotivation  #gymshark  #abs #absworkout  #gains  #weightlifting #bodybuilding  #fitnessnutrition  #diet #dietplan  #gymtips  #fitnesstips  #exercise #exercisemotivation  #sportsnutrition #muscle  #chestday  #legday  #alphalete #prozis  #sportperformance #fatloss⁣

2019-03-21 18:27   47 7

 
Leg day @ultimate_fitness_brm

Another gym with @fitness.zena and another very decent session, got a little excited and thought it would be a good idea to try hit a squat PB under not the best circumstances

That didn’t quite go to plan let’s say that, but the rest of the session was a very good especially this.

Now time for some food and a pretty long drive 😴 ----------------------------------------------------
 #bodybuilding #bodybuilder #cardiff #gym #fitness #training #cardio #eatclean #lift #gymshark #glutes #onlinePT #onlinecoaching #sixpack #peach #gymmotivation #gymtips #running #cardiffpersonaltrainer #cardiffPT #ukfitfam #fitfam #personaltraining #weight #diet #gaining #skinny #fat

2019-03-21 18:26   18 0

 

Leg day @ultimate_fitness_brm Another gym with @fitness.zena and another very decent session, got a little excited and thought it would be a good idea to try hit a squat PB under not the best circumstances That didn’t quite go to plan let’s say that, but the rest of the session was a very good especially this. Now time for some food and a pretty long drive 😴 ---------------------------------------------------- #bodybuilding #bodybuilder #cardiff #gym #fitness #training #cardio #eatclean #lift #gymshark #glutes #onlinePT #onlinecoaching #sixpack #peach #gymmotivation #gymtips #running #cardiffpersonaltrainer #cardiffPT #ukfitfam #fitfam #personaltraining #weight #diet #gaining #skinny #fat

🍊BUTT BUTT BUBBLE BUTT🍊
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Give this workout some love💜to support your girl😘 and save it for later 🏷
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Guyzzz do yourself a favor and buy some bands, they're a game changer. We all spend the most of our days sitting in a chair so the glutes are automatically underactive. By incorparing glutes activation exercise, you'll definitely have a proprer warm up before your session and ofc it'll help you pump up your peach🍑 You can find videos that u can save and use as tips😉
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So here's the workout, lemme me know if you try it🐽
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TRISET-4sets
🔸️Rdl-6reps
🔸️Single Leg Hip Thrust-20reps on each side
🔸️Banded Seated Hip Abd-30reps
Superset-4sets
🔸️Hip Thrust-7reps
🔸️Clamshells-20reps on each side
TRISET-4sets
🔸️KickBacks-8reps on each side
🔸️Hip Abd-8reps
🔸️Banded Lateral Squat-30reps
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Outfit: @gymsharkwomen @gymshark
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🎵Maître Gims-Miami Vice🎶
▪
 #workout #workoutmotivation #workoutvideos #gym #gymlife #strong #inspiration #health #lifting #fitness #motivation #passion #weightloss #fit #fitjourney #fitmom #youcandoit #weightlosstransformation #fitfam #instafit #legsworkout #glute #journey #youcandoit #journeyofafitmom #gymsharktrain #gymtips #workouttips @get_fit_videos @sculptlifestyle

2019-03-21 18:24   25 0

 

🍊BUTT BUTT BUBBLE BUTT🍊 ▪ Give this workout some love💜to support your girl😘 and save it for later 🏷 ▪ Guyzzz do yourself a favor and buy some bands, they're a game changer. We all spend the most of our days sitting in a chair so the glutes are automatically underactive. By incorparing glutes activation exercise, you'll definitely have a proprer warm up before your session and ofc it'll help you pump up your peach🍑 You can find videos that u can save and use as tips😉 ▪ So here's the workout, lemme me know if you try it🐽 ▪ TRISET-4sets 🔸️Rdl-6reps 🔸️Single Leg Hip Thrust-20reps on each side 🔸️Banded Seated Hip Abd-30reps Superset-4sets 🔸️Hip Thrust-7reps 🔸️Clamshells-20reps on each side TRISET-4sets 🔸️KickBacks-8reps on each side 🔸️Hip Abd-8reps 🔸️Banded Lateral Squat-30reps ▪ Outfit: @gymsharkwomen @gymshark ▪ 🎵Maître Gims-Miami Vice🎶 ▪ #workout #workoutmotivation #workoutvideos #gym #gymlife #strong #inspiration #health #lifting #fitness #motivation #passion #weightloss #fit #fitjourney #fitmom #youcandoit #weightlosstransformation #fitfam #instafit #legsworkout #glute #journey #youcandoit #journeyofafitmom #gymsharktrain #gymtips #workouttips @get_fit_videos @sculptlifestyle

Preacher curls are a great way to get some blood into the biceps. Serious pump and great isolation🥵
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Make sure the only joint that moves is your elbow! What is your favourite arm exercise?💪🏾

2019-03-21 18:11   97 7

 

Preacher curls are a great way to get some blood into the biceps. Serious pump and great isolation🥵 . . Make sure the only joint that moves is your elbow! What is your favourite arm exercise💪🏾

Deadlift fixes! @bodysculptorben
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Deadlifts are such a brilliant move. Recruiting a huge amount of muscles across the whole body. Here are a few issues that often arise with the execution of the conventional deadlift technique. Fix them and you will soon be pulling more weight in a way that is safer for the body.
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Common mistake 1 -
❗️Leaning forward too much at the start of deadlift.
❗️Starting position of the hips too high.
❗️Armpits are in front of the line of the bar.
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Common mistake 2 -
❗️Squatting the deadlift ❗️Hips start too low
❗️Armpits are behind the line of the bar
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Correct technique 👍🏼 Hips in the right spot, not too low, not too high. Think about hinging the hips back.
👍🏼 Pulling down into the bar, grabbing the bar tightly to lock down starting position (wedge it in to position).
👍🏼 Armpits are directly under the line of the bar.
👍🏼 Chest up slightly.
👍🏼 Drive down through the floor with feet ⏬ and stand up tall.
👍🏼 Re trace your steps on the way down.
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Hope this video helped you out with the deadlift. If so, please give it a cheeky double Tap and share it with a friend who it may help also.
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Any questions then fire away below 👇🏼😃

2019-03-21 18:11   255 10

 

Deadlift fixes! @bodysculptorben . Deadlifts are such a brilliant move. Recruiting a huge amount of muscles across the whole body. Here are a few issues that often arise with the execution of the conventional deadlift technique. Fix them and you will soon be pulling more weight in a way that is safer for the body. . Common mistake 1 - ❗️Leaning forward too much at the start of deadlift. ❗️Starting position of the hips too high. ❗️Armpits are in front of the line of the bar. . Common mistake 2 - ❗️Squatting the deadlift ❗️Hips start too low ❗️Armpits are behind the line of the bar . Correct technique 👍🏼 Hips in the right spot, not too low, not too high. Think about hinging the hips back. 👍🏼 Pulling down into the bar, grabbing the bar tightly to lock down starting position (wedge it in to position). 👍🏼 Armpits are directly under the line of the bar. 👍🏼 Chest up slightly. 👍🏼 Drive down through the floor with feet ⏬ and stand up tall. 👍🏼 Re trace your steps on the way down. . Hope this video helped you out with the deadlift. If so, please give it a cheeky double Tap and share it with a friend who it may help also. . Any questions then fire away below 👇🏼😃

Metabolic Drive® protein has been a bestseller for over a decade. It's the industry's gold standard for high quality, elite-level nutrition. And it tastes so good that gourmet food companies, high-end smoothie bars and upscale coffee shops use it to make their products. Metabolic Drive® is their "secret ingredient" for pleasing customers and delivering a truly gourmet experience that's impossible to get from solid foods alone.
•
Metabolic Drive® protein not only tastes as good as a decadent milkshake, it also provides a blend of the most technically advanced and highest-quality proteins available anywhere – making it the ultimate muscle building, performance-enhancing gourmet nutrition:
•
If your goal is fat loss, simply replacing a meal or two every day with a with a Metabolic Drive® shake will help you shed excess fat with no feelings of deprivation.
•
If your goal is to build muscle and strength, adding a couple of Metabolic Drive® shakes per day will give your body the extra protein it needs to build muscle and perform at its best.
•
For More Info Or To Order YOURS Now, Click On The Link Below ✅
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https://www.biotest.co.uk/products/metabolic-drive-protein
•
 #gymtips #gymhacks #buildmuscle #keepmuscle #keepinggames #bulking #muscle #growmuscle  #naturallifter #geneticfreak #workoutfuel #homegym #gym #workout  #growmuscle #bodybuilding #bodybuilder #lifters  #training #fit #fitness #workoutnutrition #protein #Metabolic #MetabolicDrive #muscular #tnation #biotest #biotestuk

2019-03-21 18:09   11 0

 

Metabolic Drive® protein has been a bestseller for over a decade. It's the industry's gold standard for high quality, elite-level nutrition. And it tastes so good that gourmet food companies, high-end smoothie bars and upscale coffee shops use it to make their products. Metabolic Drive® is their "secret ingredient" for pleasing customers and delivering a truly gourmet experience that's impossible to get from solid foods alone. • Metabolic Drive® protein not only tastes as good as a decadent milkshake, it also provides a blend of the most technically advanced and highest-quality proteins available anywhere – making it the ultimate muscle building, performance-enhancing gourmet nutrition: • If your goal is fat loss, simply replacing a meal or two every day with a with a Metabolic Drive® shake will help you shed excess fat with no feelings of deprivation. • If your goal is to build muscle and strength, adding a couple of Metabolic Drive® shakes per day will give your body the extra protein it needs to build muscle and perform at its best. • For More Info Or To Order YOURS Now, Click On The Link Below ✅ • https://www.biotest.co.uk/products/metabolic-drive-protein • #gymtips #gymhacks #buildmuscle #keepmuscle #keepinggames #bulking #muscle #growmuscle #naturallifter #geneticfreak #workoutfuel #homegym #gym #workout #growmuscle #bodybuilding #bodybuilder #lifters  #training #fit #fitness #workoutnutrition #protein #Metabolic #MetabolicDrive #muscular #tnation #biotest #biotestuk

Words of wisdom from a great mentor. .
Some things have to be done by you, you can't keep outsourcing all the time.
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 #phoenyxfitmotivation
 #fitnessmotivation
 #gymtips 
 #phoenyxfitquotes
 #gymetiquette
 #funnymemes
 #staywoke 
 #fitsporation
 #fitnessandhealth
 #workoutrules
 #getbusy
 #fitnessfreak 
 #healthyhabits
 #repsandsets 
 #workoutreps 
 #gymrats
 #dumbellworkout

2019-03-21 18:09   9 0

 

Words of wisdom from a great mentor. . Some things have to be done by you, you can't keep outsourcing all the time. . . . . . . . . . #phoenyxfitmotivation #fitnessmotivation #gymtips #phoenyxfitquotes #gymetiquette #funnymemes #staywoke #fitsporation #fitnessandhealth #workoutrules #getbusy #fitnessfreak #healthyhabits #repsandsets #workoutreps #gymrats #dumbellworkout

If your head doesn‘t turn red during leg press, you‘re not training with enough effort.🥵
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I‘ve started implementing a 1 second-pause at each rep on leg press a few months ago.
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The load went down substantially, but the pump is unreal.🔥
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Are you doing 1 second-pause rep sets in your training?

2019-03-21 17:59   43 7

 

If your head doesn‘t turn red during leg press, you‘re not training with enough effort.🥵 ⠀ I‘ve started implementing a 1 second-pause at each rep on leg press a few months ago. ⠀ The load went down substantially, but the pump is unreal.🔥 ⠀ Are you doing 1 second-pause rep sets in your training

@tomaswolfee 💪🏼 "Bottoms up!! Not waisting a drop of my favourite smoothie 🥬🥦🍇🍓
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25g @plantwarriorco 
75g blueberries
75g rasberries 
30g peanut butter
Handful of kale
Handful of spinach
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I normally have this to break my fast on rest days. 😉”
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Don’t put junk in your body. Click the link in our bio (@PlantWarriorco) and switch to a healthier protein! 🌱

2019-03-21 17:48   20 1

 

@tomaswolfee 💪🏼 "Bottoms up!! Not waisting a drop of my favourite smoothie 🥬🥦🍇🍓 ⠀ 25g @plantwarriorco 75g blueberries 75g rasberries 30g peanut butter Handful of kale Handful of spinach ⠀ I normally have this to break my fast on rest days. 😉” . Don’t put junk in your body. Click the link in our bio (@PlantWarriorco) and switch to a healthier protein! 🌱

Which type of posture do you have? 
Click the link in the bio to get a better posture and improve the quality of your life 💜🍃💜 ⁣
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 #posturecorrector #instahealth #healthyme #healthylife #healthymotivation #forwardheadposture #40something #spinehealth #livehealthy #ageisjustanumber  #health #posturecorrection #healthy #physio #backpain #neckpain #yoga #officelife  #mobility #spine #chiropractic  #mobilitywod #backpainrelief #healthandwellness #healthychoice #healthyandhappy #healthyvibes #posture #gymtips #fitfam

2019-03-21 17:32   773 23

 

Which type of posture do you have Click the link in the bio to get a better posture and improve the quality of your life 💜🍃💜 ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ ⁣ #posturecorrector #instahealth #healthyme #healthylife #healthymotivation #forwardheadposture #40something #spinehealth #livehealthy #ageisjustanumber #health #posturecorrection #healthy #physio #backpain #neckpain #yoga #officelife #mobility #spine #chiropractic #mobilitywod #backpainrelief #healthandwellness #healthychoice #healthyandhappy #healthyvibes #posture #gymtips #fitfam

Happy holi🤙
 #handstand #muscleblaze #naamhaiziddi #ziddihoonmain #sportlover #calistheniclove
 #humanflag #backlever #muscleup #justlift
 #fitness #shreddedlife #calesthenics #workout #getripped  #gymdiet #instagram #gymnastics #bars  #gymtips #pullups  #leanmuscle #calesthenics #gym #beastugis #indianstreetworkout #fitnessfreaks  #powerlift #humfittoindiafit 
@rannvijaysingha @mtvroadies @michaelcvazquez @rynosaurusflex @fit_india_hit_india @sneakerheadsindia @indian_calisthenics1 @squadrann @hustlelife.in @frank_medrano @muscleblaze @scott_mathison_ @mtvindia @vickyarora @archisfreestyler @varunsood12 @baseer_bob @princenarula @shifuji_jaihind @the.steel @disrupt_india @bodyfirst_india @nike @mtv @mtvfit @urbanmonkeyindia @theshwetamehta @filaindia @adidasoriginals @adidas @nishkarsharoraa @sushantsinghrajput @schoolofcalisthenics @missionfitindiaofficial @hefesto_girl_sw @delhirock @letsdroom

2019-03-21 17:20   112 4

 
Romanian Deadlift Tips🔑
1️⃣Your stance width and foot angle will be dependant on what provides you with the most glute/ham activation.
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2️⃣Push your butt back and keep your shins vertical.
❌A common mistake is turning the RDL into a squat by pushing your knees forward and dropping the hips too low
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3️⃣Stretch your glutes and hamstrings and lower the dumbbells to mid shin.
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Interested in more exercise tutorials like this one? Visit the BEshredded Academy for
✅In depth Exercise Tutorials
✅Macro friendly recipes
✅Educational video content
✅Training & Nutrition Guides & Courses
💻WWW.BESHREDDED.CA
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2019-03-21 17:10   28 1

 

Romanian Deadlift Tips🔑 1️⃣Your stance width and foot angle will be dependant on what provides you with the most glute/ham activation. _ 2️⃣Push your butt back and keep your shins vertical. ❌A common mistake is turning the RDL into a squat by pushing your knees forward and dropping the hips too low _ 3️⃣Stretch your glutes and hamstrings and lower the dumbbells to mid shin. _ Interested in more exercise tutorials like this one Visit the BEshredded Academy for ✅In depth Exercise Tutorials ✅Macro friendly recipes ✅Educational video content ✅Training & Nutrition Guides & Courses 💻WWW.BESHREDDED.CA . . .

🔥The best compounds to build muscle🔥 by @dancudes 
_

If you want to gain muscle mass, compound lifts should be your priority when training. Biceps curls and triceps kickbacks are great and all, but they should by no means be the main focus of your workout. 
_

Performing 5 different types of curls on arm day is less than ideal, especially from a functional standpoint. Performing compound lifts allows for the most muscle group engagement, allowing you to overload your body with quite the load and to hit multiple muscles with one movement. This allows for a great deal of mechanical tension, one of three ways a muscle can grow and arguably the most important. 
_

Another thing that is important with compounds is the high hormonal output as a result of performing the movement under a great load, putting your body in quite an anabolic environment. They also have the added benefit of burning a ton of calories each set and are several times more transferable to performance. 
_

While there are a bunch of compounds not listed here, these are in my opinion the ones that give the best bang for your buck: squats, deadlifts, pull-ups, bench press (or incline bench press), overhead press, and dips. Did I miss any compounds? Let me know in the comments below.

_____

 #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #exceedyourself #prozis #prozisteam #sportperformance

2019-03-21 16:57   17 0

 

🔥The best compounds to build muscle🔥 by @dancudes _ If you want to gain muscle mass, compound lifts should be your priority when training. Biceps curls and triceps kickbacks are great and all, but they should by no means be the main focus of your workout. _ Performing 5 different types of curls on arm day is less than ideal, especially from a functional standpoint. Performing compound lifts allows for the most muscle group engagement, allowing you to overload your body with quite the load and to hit multiple muscles with one movement. This allows for a great deal of mechanical tension, one of three ways a muscle can grow and arguably the most important. _ Another thing that is important with compounds is the high hormonal output as a result of performing the movement under a great load, putting your body in quite an anabolic environment. They also have the added benefit of burning a ton of calories each set and are several times more transferable to performance. _ While there are a bunch of compounds not listed here, these are in my opinion the ones that give the best bang for your buck: squats, deadlifts, pull-ups, bench press (or incline bench press), overhead press, and dips. Did I miss any compounds Let me know in the comments below. _____ #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #exceedyourself #prozis #prozisteam #sportperformance

NEW ACRONYM ALERT - This is a GLO (Good Lighting Opportunity). @_carolina.fit was not as impressed with my creativity but I feel like this is really gonna take off. Feel free to start using it as you will be one of the first to use the next hip and happening slang word.
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Also, we hit shoulders today, but that’s nowhere near as important as my discovery 👍👍💪🏼

2019-03-21 16:56   58 7

 

NEW ACRONYM ALERT - This is a GLO (Good Lighting Opportunity). @_carolina.fit was not as impressed with my creativity but I feel like this is really gonna take off. Feel free to start using it as you will be one of the first to use the next hip and happening slang word. . Also, we hit shoulders today, but that’s nowhere near as important as my discovery 👍👍💪🏼

The best lifts for each body part

Train each body part at least twice a week for maximum growth.. Tag a friend and comment your favorite lift

Follow @selfcultured_
Post via @theskinnysurvivor

2019-03-21 16:49   457 18

 

The best lifts for each body part Train each body part at least twice a week for maximum growth.. Tag a friend and comment your favorite lift Follow @selfcultured_ Post via @theskinnysurvivor

Kind of different and fun back workout that’ll destroy your grip by the end too. Moves below, details in the audio: 😁👌
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1) pause towel bodyweight rows: 6-8 reps, 4 sets
2) pause chinup countdown work: start with a 5 second pause, then 4, then 3....etc. after the 1, explosive rep-our. 4 sets
3) dumbbell row superset: 8 towel dumbbell rows, then 4-6 pause dumbbell rows. 4 sets per arm
4) incline row superset: 10-15-second incline plate constant pull, then 6-8 double-to-single incline rows (go heavy as you can)
5) go home
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Dig my training but not sure where to start? Or do you need a home- and time-friendly version? Then check out my workout video program, The New Rules of Muscle. It’s 5 30-minute workouts you can do with only an adjustable bench and dumbbells (so home!) and it’s scaled so beginners can do it but advanced folks will pick up some ideas too. 💪💥
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(TAG A FRIEND WHO WOULD LOVE TO SEE THIS POST)❤
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⚠️💥Follow 👉@healthusiastik👈 for the BEST gym tips and tricks💥⚠️
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❗Follow @healthusiastik ❗
❗Follow @healthusiastik ❗
❗Follow @healthusiastik ❗
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👉@ebenezersamuel23 👈
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 #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #alphalete #prozis #athlete #sportperformance

2019-03-21 16:48   36 2

 

Kind of different and fun back workout that’ll destroy your grip by the end too. Moves below, details in the audio: 😁👌 - 1) pause towel bodyweight rows: 6-8 reps, 4 sets 2) pause chinup countdown work: start with a 5 second pause, then 4, then 3....etc. after the 1, explosive rep-our. 4 sets 3) dumbbell row superset: 8 towel dumbbell rows, then 4-6 pause dumbbell rows. 4 sets per arm 4) incline row superset: 10-15-second incline plate constant pull, then 6-8 double-to-single incline rows (go heavy as you can) 5) go home - Dig my training but not sure where to start Or do you need a home- and time-friendly version Then check out my workout video program, The New Rules of Muscle. It’s 5 30-minute workouts you can do with only an adjustable bench and dumbbells (so home!) and it’s scaled so beginners can do it but advanced folks will pick up some ideas too. 💪💥 - (TAG A FRIEND WHO WOULD LOVE TO SEE THIS POST)❤ - ⚠️💥Follow 👉@healthusiastik👈 for the BEST gym tips and tricks💥⚠️ - ❗Follow @healthusiastik ❗ ❗Follow @healthusiastik ❗ ❗Follow @healthusiastik ❗ - 👉@ebenezersamuel23 👈 . . . . . . #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #alphalete #prozis #athlete #sportperformance

《|Torture? BUT you keep coming BACK, Soooo..?🤷🏿‍♂️👀 🤣 Got to love them.I have the BEST💯 CLIENTS in the world..! ❤🙌🏾|》
_______________________
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 #leanmuscle 
 #bicep 
 #gymtips 
 #proteins 
 #muscles 
 #bodygoals 
 #zumba 
 #savage
 #gains 
 #gayfitness 
 #strong 
 #fitness
 #fitgirl
 #loveitkillit 
 #cardio 
 #women 
 #health
 #gym 
 #liftheavy 
 #fit 
 #motivation 
 #inspiration 
 #weightloss 
 #armday 
 #followme 
 #fitnessmotivation 
 #shredded 
 #legday 
 #herbalife

2019-03-21 16:42   30 0

 

《|Torture BUT you keep coming BACK, Soooo..🤷🏿‍♂️👀 🤣 Got to love them.I have the BEST💯 CLIENTS in the world..! ❤🙌🏾|》 _______________________ ________________________ _____________________________ . . . . . #leanmuscle #bicep #gymtips #proteins #muscles #bodygoals #zumba #savage #gains #gayfitness #strong #fitness #fitgirl #loveitkillit #cardio #women #health #gym #liftheavy #fit #motivation #inspiration #weightloss #armday #followme #fitnessmotivation #shredded #legday #herbalife

🔥The best compounds to build muscle🔥 by @dancudes 
_

If you want to gain muscle mass, compound lifts should be your priority when training. Biceps curls and triceps kickbacks are great and all, but they should by no means be the main focus of your workout. 
_

Performing 5 different types of curls on arm day is less than ideal, especially from a functional standpoint. Performing compound lifts allows for the most muscle group engagement, allowing you to overload your body with quite the load and to hit multiple muscles with one movement. This allows for a great deal of mechanical tension, one of three ways a muscle can grow and arguably the most important. 
_

Another thing that is important with compounds is the high hormonal output as a result of performing the movement under a great load, putting your body in quite an anabolic environment. They also have the added benefit of burning a ton of calories each set and are several times more transferable to performance. 
_

While there are a bunch of compounds not listed here, these are in my opinion the ones that give the best bang for your buck: squats, deadlifts, pull-ups, bench press (or incline bench press), overhead press, and dips. Did I miss any compounds? Let me know in the comments below.

_____

 #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #exceedyourself #prozis #prozisteam #sportperformance

2019-03-21 16:36   75 2

 

🔥The best compounds to build muscle🔥 by @dancudes _ If you want to gain muscle mass, compound lifts should be your priority when training. Biceps curls and triceps kickbacks are great and all, but they should by no means be the main focus of your workout. _ Performing 5 different types of curls on arm day is less than ideal, especially from a functional standpoint. Performing compound lifts allows for the most muscle group engagement, allowing you to overload your body with quite the load and to hit multiple muscles with one movement. This allows for a great deal of mechanical tension, one of three ways a muscle can grow and arguably the most important. _ Another thing that is important with compounds is the high hormonal output as a result of performing the movement under a great load, putting your body in quite an anabolic environment. They also have the added benefit of burning a ton of calories each set and are several times more transferable to performance. _ While there are a bunch of compounds not listed here, these are in my opinion the ones that give the best bang for your buck: squats, deadlifts, pull-ups, bench press (or incline bench press), overhead press, and dips. Did I miss any compounds Let me know in the comments below. _____ #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #exceedyourself #prozis #prozisteam #sportperformance

Comenta con un 💪🏼 si ves una buena transformación!!
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Teniendo en cuenta que nuestro padre tiene 55 años y solo lleva un mes en este plan está muy bien consideramos nosotros! -
Lo más importante es como el nos dice que se siente, según el con más energía que nunca y como un niño otra vez! -
Si tu padre o algún familiar necesita ayuda para bajar de peso no lo critiques ni lo insultes sencillamente motívalo y demuéstrale que si se puede cuando pones empeño y disciplina! -
Buen trabajo papi @bringuiersergio .
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 #transformacion #55años #hombrenuevo #progresonoperfeccion #sisepuede #tusipuede #gymtips #fitness

2019-03-21 16:33   100 45

 

Comenta con un 💪🏼 si ves una buena transformación!! - Teniendo en cuenta que nuestro padre tiene 55 años y solo lleva un mes en este plan está muy bien consideramos nosotros! - Lo más importante es como el nos dice que se siente, según el con más energía que nunca y como un niño otra vez! - Si tu padre o algún familiar necesita ayuda para bajar de peso no lo critiques ni lo insultes sencillamente motívalo y demuéstrale que si se puede cuando pones empeño y disciplina! - Buen trabajo papi @bringuiersergio . . #transformacion #55años #hombrenuevo #progresonoperfeccion #sisepuede #tusipuede #gymtips #fitness

harder1774 Lower Body Workout by @trainwithcarsen
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Follow:@harder1774
Front Squat: 4 sets / 10-10-8-8
Romanian Deadlift: 4 sets / 12-12-10-10
Leg Press: 4 sets / 15-15-10-10
Glute Raises: 3 sets / 12-12-12
Step ups: 3 sets / 20-20-20
Glute Bridges: 3 sets / 10-10-10

_____________

 #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #alphalete #prozis #athlete #sportperformance

2019-03-21 16:32   19 2

 

harder1774 Lower Body Workout by @trainwithcarsen _ Follow:@harder1774 Front Squat: 4 sets / 10-10-8-8 Romanian Deadlift: 4 sets / 12-12-10-10 Leg Press: 4 sets / 15-15-10-10 Glute Raises: 3 sets / 12-12-12 Step ups: 3 sets / 20-20-20 Glute Bridges: 3 sets / 10-10-10 _____________ #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #weightlifting #bodybuilding #fitnessnutrition #diet #dietplan #gymtips #fitnesstips #exercise #exercisemotivation #sportsnutrition #muscle #chestday #legday #alphalete #prozis #athlete #sportperformance

💥SMILE WHEN THE JOB IS DONE💥
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🔥To be successful their are sacrifices that you will have to make. At a youg age I told myself I will always challenge me because it’s never about challenging others is about challenging myself to win my day🔥
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💥You always have to have the ability to focus on the task at hand💥

2019-03-21 16:16   22 1

 

💥SMILE WHEN THE JOB IS DONE💥 - 🔥To be successful their are sacrifices that you will have to make. At a youg age I told myself I will always challenge me because it’s never about challenging others is about challenging myself to win my day🔥 - 💥You always have to have the ability to focus on the task at hand💥

It's abit of a love /hate with this exercise! 🔥💯
But a must do! 👀
Join seb for this slayin' exercise that you can bring into any workout!
Www.abisgym.co.uk
X
 #gym #gyminspire #workout #trainwithintensity #challengefitness #burpee #squatgoals #abs #coreworkout #gymmotivation #exercisemotivation #motivation #goals #gymtips #fitnesstips #exercisetips #bodybuilding #fitnesslife #lincolnfitness #Lincolnshire #healthylifestyle #healthclubs #workoutmotivation #bodygoals #squatgoals #fatburn #fatloss  #getresults #makefitnessfun #weighttraining

2019-03-21 16:07   23 1

 

It's abit of a love /hate with this exercise! 🔥💯 But a must do! 👀 Join seb for this slayin' exercise that you can bring into any workout! Www.abisgym.co.uk X #gym #gyminspire #workout #trainwithintensity #challengefitness #burpee #squatgoals #abs #coreworkout #gymmotivation #exercisemotivation #motivation #goals #gymtips #fitnesstips #exercisetips #bodybuilding #fitnesslife #lincolnfitness #Lincolnshire #healthylifestyle #healthclubs #workoutmotivation #bodygoals #squatgoals #fatburn #fatloss #getresults #makefitnessfun #weighttraining

Offset (not the rapper but he hard) Squat Press

Absolutely love this move. Anything that makes you stabilize one side of your body while moving load on the other side is a goldmine for core strength. Along with relieving back pain, fixing imbalances, etc. 📕TIPS
-The main one is pick a weight that is challenging. If the weight you’re using is too light, your body won’t be forced to really stabilize against resistance, and you’ll be yielding minimal results.
-The progression of this could be to move the feet in closer, and keep the bottom kettlebell by your side to add another element of stabilization.

Try it out, let me know how it goes and any questions !!!
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 #coreworkouts #squats #legday #fullbodyworkout #exercisetips #gymtips #gymadvice #fitnesscoaching #fitnesstips #workoutroutine #metabolicworkout #hiitcardio #hiitworkout #hiitroutine #backpain #coreworkout #kettlebellworkout #kettlebellroutine #shoulderworkout

2019-03-21 16:06   50 17

 

Offset (not the rapper but he hard) Squat Press Absolutely love this move. Anything that makes you stabilize one side of your body while moving load on the other side is a goldmine for core strength. Along with relieving back pain, fixing imbalances, etc. 📕TIPS -The main one is pick a weight that is challenging. If the weight you’re using is too light, your body won’t be forced to really stabilize against resistance, and you’ll be yielding minimal results. -The progression of this could be to move the feet in closer, and keep the bottom kettlebell by your side to add another element of stabilization. Try it out, let me know how it goes and any questions !!! . . . . #coreworkouts #squats #legday #fullbodyworkout #exercisetips #gymtips #gymadvice #fitnesscoaching #fitnesstips #workoutroutine #metabolicworkout #hiitcardio #hiitworkout #hiitroutine #backpain #coreworkout #kettlebellworkout #kettlebellroutine #shoulderworkout

For those who take their phones in bed with them 🙋🏼‍♂️
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Or who take preworkout whenever 🙋🏼‍♂️
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Guess we need to change some things in our lives, since sleep is just as important as training or dieting.
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1] Exposure to Room Light before Bedtime Suppresses Melatonin Onset and Shortens Melatonin Duration in Humans
Joshua J. Gooley,Kyle Chamberlain, Kurt A. Smith, Sat Bir S. Khalsa, Shantha M. W. Rajaratnam, Eliza Van Reen, Jamie M. Zeitzer, Charles A. Czeisler, and Steven W. Lockley
[2] Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed.
Drake C, Roehrs T, Shambroom J, Roth T.
[3] Effects of sleep inertia after daytime naps vary with executive load and time of day.
Groeger JA, Lo JC, Burns CG, Dijk DJ.
[4] Relative and combined effects of heat and noise exposure on sleep in humans.
Libert JP, Bach V, Johnson LC, Ehrhart J, Wittersheim G, Keller D.
[5] The effect of music, therapy, and relaxation on adrenal corticosteroids and the re-entrainment of circadian rhythms.
Rider MS, Floyd JW, Kirkpatrick J
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 #sleep #sleepy #sleepless
 #caffeine #meditationspace #sleepaid #sleeptight #fitnessfam #gymtips

2019-03-21 16:05   358 13

 

For those who take their phones in bed with them 🙋🏼‍♂️ - Or who take preworkout whenever 🙋🏼‍♂️ - Guess we need to change some things in our lives, since sleep is just as important as training or dieting. - 1] Exposure to Room Light before Bedtime Suppresses Melatonin Onset and Shortens Melatonin Duration in Humans Joshua J. Gooley,Kyle Chamberlain, Kurt A. Smith, Sat Bir S. Khalsa, Shantha M. W. Rajaratnam, Eliza Van Reen, Jamie M. Zeitzer, Charles A. Czeisler, and Steven W. Lockley [2] Caffeine effects on sleep taken 0, 3, or 6 hours before going to bed. Drake C, Roehrs T, Shambroom J, Roth T. [3] Effects of sleep inertia after daytime naps vary with executive load and time of day. Groeger JA, Lo JC, Burns CG, Dijk DJ. [4] Relative and combined effects of heat and noise exposure on sleep in humans. Libert JP, Bach V, Johnson LC, Ehrhart J, Wittersheim G, Keller D. [5] The effect of music, therapy, and relaxation on adrenal corticosteroids and the re-entrainment of circadian rhythms. Rider MS, Floyd JW, Kirkpatrick J - #sleep #sleepy #sleepless #caffeine #meditationspace #sleepaid #sleeptight #fitnessfam #gymtips

Spoiler alert: ladies, you will not turn into the hulk by picking up a dumbbell 💪🏽
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As a trainer both in the gym and online... I hear women say all the time I want to get toned but I don’t want to get bulky...
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👏🏽 girl... if it was that easy to put on muscle... there’d be way more buff people walking around
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You can’t be “toned” without having some sort of lean muscle foundation otherwise you’re just going to look soft 🥖
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Here’s some tips to help you women who have been eyeing the weights but haven’t jumped on it yet! 👀
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1. Start with 2-3 days of weight training to ease yourself into it 😎
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2. Go in with a plan. Lifting weights without one when you’re just starting out can be uncomfortable. Stick with the basics. 3 sets of 10, don’t over complicate the exercises, and start with moderate weight focusing on form 📝
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3. Remind yourself no one there is watching you!You may feel nervous, embarrassed, worried, or scared someone is going to judge you bc you may be doing something wrong... WRONG! People respect others who go to the gym and are focused on their own workout 🏋🏽‍♀️
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4. Make a bomb ass playlist to keep you focused and feeling like a boss 🎧
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5. Finally: ASK for help if you need it! Most gyms have trainers to show you how to use your basic weight equipment or hire a trainer or online coach to teach you! 🌱
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I’ve only got two 1:1 coaching spots open for the month of March and I’m offering a 20% discount to the next person who signs up because I’m feeling good! Click the link in my bio to apply RIGHT NOW before someone else snags this awesome deal! 💕

2019-03-21 16:03   66 16

 

Spoiler alert: ladies, you will not turn into the hulk by picking up a dumbbell 💪🏽 . As a trainer both in the gym and online... I hear women say all the time I want to get toned but I don’t want to get bulky... . 👏🏽 girl... if it was that easy to put on muscle... there’d be way more buff people walking around . You can’t be “toned” without having some sort of lean muscle foundation otherwise you’re just going to look soft 🥖 . Here’s some tips to help you women who have been eyeing the weights but haven’t jumped on it yet! 👀 . 1. Start with 2-3 days of weight training to ease yourself into it 😎 . 2. Go in with a plan. Lifting weights without one when you’re just starting out can be uncomfortable. Stick with the basics. 3 sets of 10, don’t over complicate the exercises, and start with moderate weight focusing on form 📝 . 3. Remind yourself no one there is watching you!You may feel nervous, embarrassed, worried, or scared someone is going to judge you bc you may be doing something wrong... WRONG! People respect others who go to the gym and are focused on their own workout 🏋🏽‍♀️ . 4. Make a bomb ass playlist to keep you focused and feeling like a boss 🎧 . 5. Finally: ASK for help if you need it! Most gyms have trainers to show you how to use your basic weight equipment or hire a trainer or online coach to teach you! 🌱 . I’ve only got two 1:1 coaching spots open for the month of March and I’m offering a 20% discount to the next person who signs up because I’m feeling good! Click the link in my bio to apply RIGHT NOW before someone else snags this awesome deal! 💕

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