#topgymtips

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🚨FOLLOW MY PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🔥FIND 3 HOBBIES YOU LOVE🔥by @nutritionculture⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We all need to find something we love doing, and pursue it on the daily. Because if we're not doing something that we love.. then what's the point?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Find one hobby that keeps you creative; whether it be reading up on some philosophers, photography, baking, choose anything that you're passionate about. Then find another hobby to keep you fit - do you love hitting the gym? Playing sports? Swimming? Running? Find something you love doing that will also help keep you in shape. And finally, find a hobby that can make you money; it is in your hands to find out what you truly love doing, and then figure out how to monetize it. Create a new product, offer a unique service, or of course have a job that you are excited about & satisfied with.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What are your 3 hobbies? Comment down below! 🤔⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Tag a friend that needs to see this!👇⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Be sure to turn on our post notifications to never miss a post! 📲⠀⠀⠀⠀⠀⠀⠀⠀⠀
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As always, let us know if you have any questions at all! 🤓⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#topgymtips #irishfitfam #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs#absworkout #gains #powerlifting #weightlossjourney #instafitness #eatclean #fitfam #dietplan #dietstartstomorrow #fitnessmeals #flexibledieting #muscle #sportperformance

FOLLOW MY PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ FIND 3 HOBBIES YOU LOVEby @nutritionculture ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ___________________⠀⠀⠀⠀⠀⠀⠀⠀⠀ We all need to find something we love doing, and pursue it on the daily. Because if we're not doing something that we love.. then what's the point?⠀⠀⠀⠀⠀⠀⠀⠀⠀ ___________________⠀⠀⠀⠀⠀⠀⠀⠀⠀ Find one hobby that keeps you creative; whether it be reading up on some philosophers, photography, baking, choose anything that you're passionate about. Then find another hobby to keep you fit - do you love hitting the gym? Playing sports? Swimming? Running? Find something you love doing that will also help keep you in shape. And finally, find a hobby that can make you money; it is in your hands to find out what you truly love doing, and then figure out how to monetize it. Create a new product, offer a unique service, or of course have a job that you are excited about & satisfied with.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ___________________⠀⠀⠀⠀⠀⠀⠀⠀⠀ What are your 3 hobbies? Comment down below! 🤔⠀⠀⠀⠀⠀⠀⠀⠀⠀ ___________________⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tag a friend that needs to see this!⠀⠀⠀⠀⠀⠀⠀⠀⠀ __________________⠀⠀⠀⠀⠀⠀⠀⠀⠀ Be sure to turn on our post notifications to never miss a post! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ __________________⠀⠀⠀⠀⠀⠀⠀⠀⠀ As always, let us know if you have any questions at all! 🤓⠀⠀⠀⠀⠀⠀⠀⠀⠀ ___________________⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #irishfitfam #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #powerlifting #weightlossjourney #instafitness #eatclean #fitfam #dietplan #dietstartstomorrow #fitnessmeals #flexibledieting #muscle #sportperformance - 1 hour ago

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Reposted from @topgymtips - 🚨FOLLOW MY PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🔥The best exercises for making gains🔥by @dancudes⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Just because it is summer and everyone is trying to shed off the last bit of fat with cardio doesn't mean we should ever neglect heavy lifting. In fact, now more than ever, heavy lifting should be made a priority to ensure that you're not only maintain and/or build muscle mass while you lean out. Compound lifts are paramount as they have the most potential for gains and your workouts should revolve around them. Though you can talk about exercises per specific muscle group, I actually like categorizing them into pushing, pulling and leg-based mechanics. This allows for a lot of variety. For those that follow a full body split, you can pick 1-3 exercises per workout from each category and know you're hitting everything you need to hit. For those following a push-pull or push-pull-legs split, you can even choose up to 4-5 exercises within each category and know you're hitting what you need to hit with enough weekly volume; 10-20 sets per muscle group/mechanics of 6-12 reps per set sometimes focusing on the higher end of that range and other times the lower range to be a well functioned trainee. My favourite exercises within these categories are dips, pushups, pull-ups, barbell rows, and deadlifts. Train hard friends.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout

Reposted from @topgymtips - FOLLOW MY PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ The best exercises for making gainsby @dancudes ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Just because it is summer and everyone is trying to shed off the last bit of fat with cardio doesn't mean we should ever neglect heavy lifting. In fact, now more than ever, heavy lifting should be made a priority to ensure that you're not only maintain and/or build muscle mass while you lean out. Compound lifts are paramount as they have the most potential for gains and your workouts should revolve around them. Though you can talk about exercises per specific muscle group, I actually like categorizing them into pushing, pulling and leg-based mechanics. This allows for a lot of variety. For those that follow a full body split, you can pick 1-3 exercises per workout from each category and know you're hitting everything you need to hit. For those following a push-pull or push-pull-legs split, you can even choose up to 4-5 exercises within each category and know you're hitting what you need to hit with enough weekly volume; 10-20 sets per muscle group/mechanics of 6-12 reps per set sometimes focusing on the higher end of that range and other times the lower range to be a well functioned trainee. My favourite exercises within these categories are dips, pushups, pull-ups, barbell rows, and deadlifts. Train hard friends.⠀⠀⠀⠀⠀⠀⠀⠀⠀ _____________________⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout - 1 hour ago

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#Repost @topgymtips
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🚨FOLLOW MY PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
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💢START TODAY💢 by @primewayoflife⠀⠀⠀⠀⠀⠀⠀⠀⠀
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👉🏼TAG somebody who NEEDS to see this!!!! LET ME KNOW IN THE COMMENTS BELOW👈🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Start today! Just do it ! 💪🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom

#Repost @topgymtips ・・・ FOLLOW MY PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ START TODAY by @primewayoflife ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🏼TAG somebody who NEEDS to see this!!!! LET ME KNOW IN THE COMMENTS BELOW🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Start today! Just do it ! 🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom - 2 hours ago

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🚨FOLLOW MY PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🔥The best exercises for making gains🔥by @dancudes⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Just because it is summer and everyone is trying to shed off the last bit of fat with cardio doesn't mean we should ever neglect heavy lifting. In fact, now more than ever, heavy lifting should be made a priority to ensure that you're not only maintain and/or build muscle mass while you lean out. Compound lifts are paramount as they have the most potential for gains and your workouts should revolve around them. Though you can talk about exercises per specific muscle group, I actually like categorizing them into pushing, pulling and leg-based mechanics. This allows for a lot of variety. For those that follow a full body split, you can pick 1-3 exercises per workout from each category and know you're hitting everything you need to hit. For those following a push-pull or push-pull-legs split, you can even choose up to 4-5 exercises within each category and know you're hitting what you need to hit with enough weekly volume; 10-20 sets per muscle group/mechanics of 6-12 reps per set sometimes focusing on the higher end of that range and other times the lower range to be a well functioned trainee. My favourite exercises within these categories are dips, pushups, pull-ups, barbell rows, and deadlifts. Train hard friends.⠀⠀⠀⠀⠀⠀⠀⠀⠀
_____________________⠀⠀⠀⠀⠀⠀⠀⠀⠀
#topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout

FOLLOW MY PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ The best exercises for making gainsby @dancudes ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Just because it is summer and everyone is trying to shed off the last bit of fat with cardio doesn't mean we should ever neglect heavy lifting. In fact, now more than ever, heavy lifting should be made a priority to ensure that you're not only maintain and/or build muscle mass while you lean out. Compound lifts are paramount as they have the most potential for gains and your workouts should revolve around them. Though you can talk about exercises per specific muscle group, I actually like categorizing them into pushing, pulling and leg-based mechanics. This allows for a lot of variety. For those that follow a full body split, you can pick 1-3 exercises per workout from each category and know you're hitting everything you need to hit. For those following a push-pull or push-pull-legs split, you can even choose up to 4-5 exercises within each category and know you're hitting what you need to hit with enough weekly volume; 10-20 sets per muscle group/mechanics of 6-12 reps per set sometimes focusing on the higher end of that range and other times the lower range to be a well functioned trainee. My favourite exercises within these categories are dips, pushups, pull-ups, barbell rows, and deadlifts. Train hard friends.⠀⠀⠀⠀⠀⠀⠀⠀⠀ _____________________⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout - 4 hours ago

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Follow @gym_guidline for more Fitness and muscle building tips.
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#gymvibes💪#gymguide#gymguru#gymfever#gymtips#gymroutine#gymbeast#gymholic#gymgoals#gymlife💪#knowyourgains #topgymtips #bodybuilderstyle #gymmodel#gymnation #gymlegends#sixpackchallenge #knowyourgains #topgymtips#gymfanatic#fitnesspost #compoundexercise #shredded #abs #obliqueworkout

Follow @gym_guidline for more Fitness and muscle building tips. . . #gymvibes #gymguide #gymguru #gymfever #gymtips #gymroutine #gymbeast #gymholic #gymgoals #gymlife #knowyourgains #topgymtips #bodybuilderstyle #gymmodel #gymnation #gymlegends #sixpackchallenge #knowyourgains #topgymtips #gymfanatic #fitnesspost #compoundexercise #shredded #abs #obliqueworkout - 6 hours ago

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repost @topgymtips
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🚨FOLLOW MY PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
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WARM UPS 101🏋🏻 by @physiotrition⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Warms ups are vital and should never really be skipped imo. The whole physiological premise of stretching is to increase the tissue temperature, which has been shown to decrease risk of injury (Fradkin et al., 2006). As well as this Fradkin (2010) conducted a meta-analysis of 32 studies looking at warming up and performance. They found that warming up increased performance in 79% of the criterions examined.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Behm et al., (2011) performed a review on the effects of dynamic and static stretching on performance. They found that static stretching had significant impairments to performance, while dynamic stretching was shown to have no effect or augment subsequent performance. They also went on to state that static stretches lasting <30s per muscle "may not negatively impact subsequent performance". Static stretching should be performed along with dynamic and always before it (Taylor et al., 2008).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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As well as this I feel that a quick bout of self-myofascial release (foam rolling) is beneficial. MacDonald et al. (2013), found that it increased ROM without a subsequent decrease in muscle activation or force.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Tag a friend who needs to know this! And Let me know how you warm up below👇⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout

repost @topgymtips ・・・ FOLLOW MY PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ WARM UPS 101🏋🏻 by @physiotrition ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Warms ups are vital and should never really be skipped imo. The whole physiological premise of stretching is to increase the tissue temperature, which has been shown to decrease risk of injury (Fradkin et al., 2006). As well as this Fradkin (2010) conducted a meta-analysis of 32 studies looking at warming up and performance. They found that warming up increased performance in 79% of the criterions examined.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Behm et al., (2011) performed a review on the effects of dynamic and static stretching on performance. They found that static stretching had significant impairments to performance, while dynamic stretching was shown to have no effect or augment subsequent performance. They also went on to state that static stretches lasting <30s per muscle "may not negatively impact subsequent performance". Static stretching should be performed along with dynamic and always before it (Taylor et al., 2008).⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ As well as this I feel that a quick bout of self-myofascial release (foam rolling) is beneficial. MacDonald et al. (2013), found that it increased ROM without a subsequent decrease in muscle activation or force.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tag a friend who needs to know this! And Let me know how you warm up below⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout - 7 hours ago

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🚨FOLLOW MY PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
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💢START TODAY💢 by @primewayoflife⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉🏼TAG somebody who NEEDS to see this!!!! LET ME KNOW IN THE COMMENTS BELOW👈🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Start today! Just do it ! 💪🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
#topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout

FOLLOW MY PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ START TODAY by @primewayoflife ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🏼TAG somebody who NEEDS to see this!!!! LET ME KNOW IN THE COMMENTS BELOW🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Start today! Just do it ! 🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout - 7 hours ago

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GROWING A LOWER CHEST
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Follow @therebootedbody for more amazing content like this!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you’re like me, growing the lower portion of your chest can be quite challenging. Just doing the standard bench press and push-ups won’t cut it.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here are 6 exercises that has worked really well for me as it pertains to lower chest growth.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Hope that helps 💪🏽⠀⠀⠀⠀⠀⠀⠀⠀⠀

GROWING A LOWER CHEST .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow @therebootedbody for more amazing content like this!⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you’re like me, growing the lower portion of your chest can be quite challenging. Just doing the standard bench press and push-ups won’t cut it.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here are 6 exercises that has worked really well for me as it pertains to lower chest growth.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hope that helps 🏽⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 9 hours ago

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High Protein + Low Carb Lunch ideas! 🍱💫
*Swipe for 5 more easy lunch Meal Preps for the new week😍
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🍱 Meal Preps= 350-500 CALORIES each <details below!>
💕 Which one, 1-6 is your fave?!✨
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1️⃣ 350 CALORIES
🍅 1 cup cherry tomatoes
🧀 1 oz cheese cubes
🍳 1 egg
🦃 2oz turkey slices
🍞 whole grain crackers
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2️⃣ 450 CALORIES
🥚1 Egg
🍎 Half Apple
🥗 chopped veggies
🥜 1/8 cup walnuts
🐟 1/2 can tuna + mayo
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3️⃣ 550 CALORIES
🍅 1 tomato
🥒 1 cucumber
🧂 basil, oregano, sp
🧀 1/4 cup feta cheese
🥗 1/3 cup olives
🍗 4-5oz chicken
🍚 chickpeas
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4️⃣ 500 CALORIES
🍦 Yogurt of choice
🍓 sliced strawberries
🥜 ¼ cup almonds
🥚 1 egg
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5️⃣ 500 CALORIES
🍇 2/3 cup grapes
🧀 1 oz sliced cheese
🥚 1 hard boiled egg
🥜 peanut butter 🥰
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6️⃣ 400 CALORIES
🥚🥚 2 egg sandwiches
...... with 🧀 + 🥓
🥑 guacamole
🥒 2 cups veggies
🌶 extra veggies 🤪
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Which Lunch Box is your favourite! 1-6? 🤩

High Protein + Low Carb Lunch ideas! *Swipe for 5 more easy lunch Meal Preps for the new week ⠀ ⠀ Meal Preps= 350-500 CALORIES each <details below!> Which one, 1-6 is your fave?! ⠀ ⠀ 1️⃣ 350 CALORIES 1 cup cherry tomatoes 🧀 1 oz cheese cubes 1 egg 🦃 2oz turkey slices whole grain crackers ⠀ ⠀ 2️⃣ 450 CALORIES 🥚1 Egg Half Apple 🥗 chopped veggies 🥜 1/8 cup walnuts 1/2 can tuna + mayo ⠀ ⠀ 3️⃣ 550 CALORIES 1 tomato 🥒 1 cucumber 🧂 basil, oregano, sp 🧀 1/4 cup feta cheese 🥗 1/3 cup olives 4-5oz chicken chickpeas ⠀ ⠀ 4️⃣ 500 CALORIES Yogurt of choice sliced strawberries 🥜 ¼ cup almonds 🥚 1 egg ⠀ ⠀ 5️⃣ 500 CALORIES 2/3 cup grapes 🧀 1 oz sliced cheese 🥚 1 hard boiled egg 🥜 peanut butter 🥰 ⠀ ⠀ 6️⃣ 400 CALORIES 🥚🥚 2 egg sandwiches ...... with 🧀 + 🥓 🥑 guacamole 🥒 2 cups veggies 🌶 extra veggies 🤪 ⠀ ⠀ Which Lunch Box is your favourite! 1-6? 🤩 - 9 hours ago

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#Repost @topgymtips
• • • • •
If you are doing a push/pull/legs split, you really have lots of options to choose from when it comes to your exercises. Here's a great list of exercise options you can do for each day. Here's how you can set it all up to make the perfect PPL routine for yourself:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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First, pick 2-3 exercises per body part for each of the push, pull and leg days. Make sure they're exercises you enjoy. Next, make sure you have 1 strength day and 1 hypertrophy day for each section for the week. For strength, focus on using the 1-8 rep range, and the 6-15 rep range for hypertrophy. The exercises don't need to be the same for strength and hypertrophy, but some can be the same if you like. Here's an example:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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LEGS (STRENGTH DAY): Squat: 4 Sets, 3-5 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
Deadlift: 4 Sets, 3-5 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
Lunges: 4 Sets, 6-8 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
Hamstring Curls: 4 Sets, 6-8 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
Standing Calf Raises: 4 Sets, 6-8 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
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LEGS (HYPERTROPHY DAY)⠀⠀⠀⠀⠀⠀⠀⠀⠀
Leg Press: 3 Sets, 10-12 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
Leg Extensions: 4 Sets, 12-15 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
Romanian Deadlift: 4 Sets, 10-12 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
Seated Calf Raises: 5 Sets, 12-15 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Again, this is just an example, you don't have to do these leg days exact, it's just supposed to give you an idea.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Once you have determined those things for each push, pull and leg day, you'll be all set!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What is your favorite exercise on this list? Let me know in the comments!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#topgymtips #musclefitness #coreworkouts #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #workoutroutine #gymlifestyle #fitness #fitnesstips #weightlosstransformation #fatloss  #lowerbodyworkout #fitnesstransformation #upperbodyworkout

#Repost @topgymtips • • • • • If you are doing a push/pull/legs split, you really have lots of options to choose from when it comes to your exercises. Here's a great list of exercise options you can do for each day. Here's how you can set it all up to make the perfect PPL routine for yourself:⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ First, pick 2-3 exercises per body part for each of the push, pull and leg days. Make sure they're exercises you enjoy. Next, make sure you have 1 strength day and 1 hypertrophy day for each section for the week. For strength, focus on using the 1-8 rep range, and the 6-15 rep range for hypertrophy. The exercises don't need to be the same for strength and hypertrophy, but some can be the same if you like. Here's an example:⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ LEGS (STRENGTH DAY): Squat: 4 Sets, 3-5 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ Deadlift: 4 Sets, 3-5 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ Lunges: 4 Sets, 6-8 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hamstring Curls: 4 Sets, 6-8 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ Standing Calf Raises: 4 Sets, 6-8 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ LEGS (HYPERTROPHY DAY)⠀⠀⠀⠀⠀⠀⠀⠀⠀ Leg Press: 3 Sets, 10-12 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ Leg Extensions: 4 Sets, 12-15 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ Romanian Deadlift: 4 Sets, 10-12 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ Seated Calf Raises: 5 Sets, 12-15 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Again, this is just an example, you don't have to do these leg days exact, it's just supposed to give you an idea.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Once you have determined those things for each push, pull and leg day, you'll be all set!⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ What is your favorite exercise on this list? Let me know in the comments!⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #musclefitness #coreworkouts #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #workoutroutine #gymlifestyle #fitness #fitnesstips #weightlosstransformation #fatloss #lowerbodyworkout #fitnesstransformation #upperbodyworkout - 11 hours ago

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BREAK YOUR MUSCLE GAIN PLATEAU by @theskinnysurvivor 💥⠀⠀⠀⠀⠀⠀⠀⠀⠀
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FOLLOW @gym_.helpfor more amazing content like this!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you haven't seen muscle gain in a while chances are you need to switch something up.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Remember to get something different you need to do something different.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you aren't changing its because what you are doing simply doesn't work anymore.⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Try adding an extra set..⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Try adding an extra meal..⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Try doing an extra rep..⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Try adding an extra exercise..⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Try adding an extra 10 pounds to all your lifts..⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Try getting an hour or two more sleep..⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Change things up to start changing your muscle gains!🔥⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you know someone who could use this send them here! ⤵️⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
#topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout

BREAK YOUR MUSCLE GAIN PLATEAU by @theskinnysurvivor ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ FOLLOW @gym_.helpfor more amazing content like this!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you haven't seen muscle gain in a while chances are you need to switch something up.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Remember to get something different you need to do something different.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you aren't changing its because what you are doing simply doesn't work anymore.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Try adding an extra set..⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Try adding an extra meal..⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Try doing an extra rep..⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Try adding an extra exercise..⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Try adding an extra 10 pounds to all your lifts..⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Try getting an hour or two more sleep..⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Change things up to start changing your muscle gains!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you know someone who could use this send them here! ️⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout - 14 hours ago

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Reposted from @topgymtips - ⭕️GROWING A LOWER CHEST⭕️ by @jcarpfitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Follow @jcarpfitness for more amazing content like this!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you’re like me, growing the lower portion of your chest can be quite challenging. Just doing the standard bench press and push-ups won’t cut it.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here are 6 exercises that has worked really well for me as it pertains to lower chest growth.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Hope that helps 💪🏽⠀⠀⠀⠀⠀⠀⠀⠀⠀
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.⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout

Reposted from @topgymtips - ️GROWING A LOWER CHEST️ by @jcarpfitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow @jcarpfitness for more amazing content like this!⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you’re like me, growing the lower portion of your chest can be quite challenging. Just doing the standard bench press and push-ups won’t cut it.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here are 6 exercises that has worked really well for me as it pertains to lower chest growth.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hope that helps 🏽⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout - 14 hours ago

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0
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HOW TO INCREASE TESTOSTERONE LEVELS NATURALLY by @JmaxFitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Testosterone is at the core of who you are as a man.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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A lot of us don’t want to have to resort to taking drugs, or test boosters. Instead, you can increase it naturally thanks to the advice of my man @chadhowse⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Lift heavy and explosively! Your workouts should be centered around heavier lifts and bigger muscle groups. Things like squats, deadlifts, Olympic lifts, and plyometrics will all give you a surge of testosterone.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Sleep at least 8 hours per night. It’s one of the most anabolic things you can do for your body. One study by Penev et al. found that men who slept for ~4 hours had an average of 200-300 ng/dL testosterone levels in serum. Guys who slept for ~8 hours had levels closer to 500-700 ng/dL.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Have sex! Studies show massive increases in testosterone in men when they’re having sex, or on nights where they know sex is going to occur. So have lots of it. Get off porn and have some damn sex with your lady! Anakin did this with Padme and look how that worked out!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you or someone you know would be interested in this, then send them here.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#topgymtips #musclefitness #coreworkouts #iifym#armworkout #musclebuilding #naturalbodybuilding#journeytofit #legdayeveryday #fitsagram #workoutroutine#fitnessmodel #flexibledieting #gymlifestyle#proudbutneversatisfied #irishfitfam #gymbeast#weightlosstransformation #fatloss #bodybuildinglifestyle#highprotein #nutritionplan #lowerbodyworkout#bodybuilder #fitnation #musclemass #healthyeatingideas#fitnesstransformation #bodybuildingcom#upperbodyworkout

.⠀⠀⠀⠀⠀⠀⠀⠀⠀ HOW TO INCREASE TESTOSTERONE LEVELS NATURALLY by @JmaxFitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Testosterone is at the core of who you are as a man.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ A lot of us don’t want to have to resort to taking drugs, or test boosters. Instead, you can increase it naturally thanks to the advice of my man @chadhowse ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Lift heavy and explosively! Your workouts should be centered around heavier lifts and bigger muscle groups. Things like squats, deadlifts, Olympic lifts, and plyometrics will all give you a surge of testosterone.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sleep at least 8 hours per night. It’s one of the most anabolic things you can do for your body. One study by Penev et al. found that men who slept for ~4 hours had an average of 200-300 ng/dL testosterone levels in serum. Guys who slept for ~8 hours had levels closer to 500-700 ng/dL.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Have sex! Studies show massive increases in testosterone in men when they’re having sex, or on nights where they know sex is going to occur. So have lots of it. Get off porn and have some damn sex with your lady! Anakin did this with Padme and look how that worked out!⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you or someone you know would be interested in this, then send them here.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips  #musclefitness  #coreworkouts  #iifym #armworkout  #musclebuilding  #naturalbodybuilding #journeytofit  #legdayeveryday  #fitsagram  #workoutroutine #fitnessmodel  #flexibledieting  #gymlifestyle #proudbutneversatisfied  #irishfitfam  #gymbeast #weightlosstransformation  #fatloss  #bodybuildinglifestyle #highprotein  #nutritionplan  #lowerbodyworkout #bodybuilder  #fitnation  #musclemass  #healthyeatingideas #fitnesstransformation  #bodybuildingcom #upperbodyworkout - 14 hours ago

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⭕️GROWING A LOWER CHEST⭕️ by @jcarpfitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Follow @jcarpfitness for more amazing content like this!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you’re like me, growing the lower portion of your chest can be quite challenging. Just doing the standard bench press and push-ups won’t cut it.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here are 6 exercises that has worked really well for me as it pertains to lower chest growth.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Hope that helps 💪🏽⠀⠀⠀⠀⠀⠀⠀⠀⠀
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.⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout

️GROWING A LOWER CHEST️ by @jcarpfitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow @jcarpfitness for more amazing content like this!⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you’re like me, growing the lower portion of your chest can be quite challenging. Just doing the standard bench press and push-ups won’t cut it.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here are 6 exercises that has worked really well for me as it pertains to lower chest growth.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hope that helps 🏽⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout - 20 hours ago

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Repost @topgymtips
by @media.repost: .⠀⠀⠀⠀⠀⠀⠀⠀⠀
PUSH/PULL/LEGS by @kruckifitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you are doing a push/pull/legs split, you really have lots of options to choose from when it comes to your exercises. Here's a great list of exercise options you can do for each day. Here's how you can set it all up to make the perfect PPL routine for yourself:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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First, pick 2-3 exercises per body part for each of the #push, #pull and leg days. Make sure they're exercises you enjoy. Next, make sure you have 1 strength day and 1 hypertrophy day for each section for the week. For #strength, focus on using the 1-8 rep range, and the 6-15 rep range for hypertrophy. The exercises don't need to be the same for strength and #hypertrophy, but some can be the same if you like. Here's an example:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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LEGS (STRENGTH DAY): Squat: 4 Sets, 3-5 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
Deadlift: 4 Sets, 3-5 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
Lunges: 4 Sets, 6-8 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
Hamstring Curls: 4 Sets, 6-8 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
Standing Calf Raises: 4 Sets, 6-8 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
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LEGS (HYPERTROPHY DAY)⠀⠀⠀⠀⠀⠀⠀⠀⠀
Leg Press: 3 Sets, 10-12 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
Leg Extensions: 4 Sets, 12-15 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
Romanian Deadlift: 4 Sets, 10-12 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
Seated Calf Raises: 5 Sets, 12-15 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Again, this is just an example, you don't have to do these leg days exact, it's just supposed to give you an idea.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Once you have determined those things for each push, pull and leg day, you'll be all set!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What is your favorite exercise on this list? Let me know in the comments!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#topgymtips #irishfitfam #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs#absworkout #gains #powerlifting #weightlossjourney #instafitness #eatclean #fitfam #dietplan #dietstartstomorrow #fitnessmeals #flexibledieting #muscle #sportperformance

Repost @topgymtips by @media.repost : .⠀⠀⠀⠀⠀⠀⠀⠀⠀ PUSH/PULL/LEGS by @kruckifitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you are doing a push/pull/legs split, you really have lots of options to choose from when it comes to your exercises. Here's a great list of exercise options you can do for each day. Here's how you can set it all up to make the perfect PPL routine for yourself:⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ First, pick 2-3 exercises per body part for each of the #push , #pull and leg days. Make sure they're exercises you enjoy. Next, make sure you have 1 strength day and 1 hypertrophy day for each section for the week. For #strength , focus on using the 1-8 rep range, and the 6-15 rep range for hypertrophy. The exercises don't need to be the same for strength and #hypertrophy , but some can be the same if you like. Here's an example:⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ LEGS (STRENGTH DAY): Squat: 4 Sets, 3-5 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ Deadlift: 4 Sets, 3-5 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ Lunges: 4 Sets, 6-8 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hamstring Curls: 4 Sets, 6-8 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ Standing Calf Raises: 4 Sets, 6-8 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ LEGS (HYPERTROPHY DAY)⠀⠀⠀⠀⠀⠀⠀⠀⠀ Leg Press: 3 Sets, 10-12 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ Leg Extensions: 4 Sets, 12-15 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ Romanian Deadlift: 4 Sets, 10-12 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ Seated Calf Raises: 5 Sets, 12-15 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Again, this is just an example, you don't have to do these leg days exact, it's just supposed to give you an idea.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Once you have determined those things for each push, pull and leg day, you'll be all set!⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ What is your favorite exercise on this list? Let me know in the comments!⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #irishfitfam #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #powerlifting #weightlossjourney #instafitness #eatclean #fitfam #dietplan #dietstartstomorrow #fitnessmeals #flexibledieting #muscle #sportperformance - 21 hours ago

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🚨FOLLOW MY PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
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WARM UPS 101🏋🏻 by @physiotrition⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Warms ups are vital and should never really be skipped imo. The whole physiological premise of stretching is to increase the tissue temperature, which has been shown to decrease risk of injury (Fradkin et al., 2006). As well as this Fradkin (2010) conducted a meta-analysis of 32 studies looking at warming up and performance. They found that warming up increased performance in 79% of the criterions examined.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Behm et al., (2011) performed a review on the effects of dynamic and static stretching on performance. They found that static stretching had significant impairments to performance, while dynamic stretching was shown to have no effect or augment subsequent performance. They also went on to state that static stretches lasting <30s per muscle "may not negatively impact subsequent performance". Static stretching should be performed along with dynamic and always before it (Taylor et al., 2008).⠀⠀⠀⠀⠀⠀⠀⠀⠀
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As well as this I feel that a quick bout of self-myofascial release (foam rolling) is beneficial. MacDonald et al. (2013), found that it increased ROM without a subsequent decrease in muscle activation or force.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Tag a friend who needs to know this! And Let me know how you warm up below👇⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout

FOLLOW MY PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ WARM UPS 101🏋🏻 by @physiotrition ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Warms ups are vital and should never really be skipped imo. The whole physiological premise of stretching is to increase the tissue temperature, which has been shown to decrease risk of injury (Fradkin et al., 2006). As well as this Fradkin (2010) conducted a meta-analysis of 32 studies looking at warming up and performance. They found that warming up increased performance in 79% of the criterions examined.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Behm et al., (2011) performed a review on the effects of dynamic and static stretching on performance. They found that static stretching had significant impairments to performance, while dynamic stretching was shown to have no effect or augment subsequent performance. They also went on to state that static stretches lasting <30s per muscle "may not negatively impact subsequent performance". Static stretching should be performed along with dynamic and always before it (Taylor et al., 2008).⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ As well as this I feel that a quick bout of self-myofascial release (foam rolling) is beneficial. MacDonald et al. (2013), found that it increased ROM without a subsequent decrease in muscle activation or force.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tag a friend who needs to know this! And Let me know how you warm up below⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout - 22 hours ago

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Try this Chest/Tricep superset ⁣
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The pump will be insane ⁣
4 rounds let’s go! ⁣
⁣
Tag/Share/ Save for later ⁣

Try this Chest/Tricep superset ⁣ ⁣ The pump will be insane ⁣ 4 rounds let’s go! ⁣ ⁣ Tag/Share/ Save for later ⁣ - 1 day ago

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🚨FOLLOW MY PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
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HOW TO INCREASE TESTOSTERONE LEVELS NATURALLY by @JmaxFitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Testosterone is at the core of who you are as a man.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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A lot of us don’t want to have to resort to taking drugs, or test boosters. Instead, you can increase it naturally thanks to the advice of my man @chadhowse⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Lift heavy and explosively! Your workouts should be centered around heavier lifts and bigger muscle groups. Things like squats, deadlifts, Olympic lifts, and plyometrics will all give you a surge of testosterone.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Sleep at least 8 hours per night. It’s one of the most anabolic things you can do for your body. One study by Penev et al. found that men who slept for ~4 hours had an average of 200-300 ng/dL testosterone levels in serum. Guys who slept for ~8 hours had levels closer to 500-700 ng/dL.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Have sex! Studies show massive increases in testosterone in men when they’re having sex, or on nights where they know sex is going to occur. So have lots of it. Get off porn and have some damn sex with your lady! Anakin did this with Padme and look how that worked out!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you or someone you know would be interested in this, then send them here.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout

FOLLOW MY PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ HOW TO INCREASE TESTOSTERONE LEVELS NATURALLY by @JmaxFitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Testosterone is at the core of who you are as a man.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ A lot of us don’t want to have to resort to taking drugs, or test boosters. Instead, you can increase it naturally thanks to the advice of my man @chadhowse ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Lift heavy and explosively! Your workouts should be centered around heavier lifts and bigger muscle groups. Things like squats, deadlifts, Olympic lifts, and plyometrics will all give you a surge of testosterone.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sleep at least 8 hours per night. It’s one of the most anabolic things you can do for your body. One study by Penev et al. found that men who slept for ~4 hours had an average of 200-300 ng/dL testosterone levels in serum. Guys who slept for ~8 hours had levels closer to 500-700 ng/dL.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Have sex! Studies show massive increases in testosterone in men when they’re having sex, or on nights where they know sex is going to occur. So have lots of it. Get off porn and have some damn sex with your lady! Anakin did this with Padme and look how that worked out!⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you or someone you know would be interested in this, then send them here.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout - 1 day ago

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💪🏼What’s in a muscle?💪🏼 ⠀
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So we want our muscles to get bigger, right? (Sure, some of you don’t but this is still good info to have 😋)⠀⠀⠀⠀⠀⠀⠀⠀⠀
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In order to make them bigger, knowing what they are actually made of is super important. Im not talking about the cell structures here, I mean the real basic building blocks. I’ll save the more specific stuff for another post 🤓⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Water makes up 75% of lean muscle tissue. Makes sense because water is the majority of the rest of our body too. So maybe getting that 3-4 litres in a day isn’t such a bad idea after all 😉⠀⠀⠀⠀⠀⠀⠀⠀⠀
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After that we have protein. 18 % is very significant. You’ve got to make sure you’re getting enough in your diet to satisfy the cellular demands⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Rounding out the rest, we have fat, vitamins, minerals and some carbs, which all play their part in maintaining healthy muscle tissue.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Let me know if you have any questions at all 🧐⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom ( #📷 @romanianvirus )

🏼What’s in a muscle?🏼 ⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ So we want our muscles to get bigger, right? (Sure, some of you don’t but this is still good info to have )⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ In order to make them bigger, knowing what they are actually made of is super important. Im not talking about the cell structures here, I mean the real basic building blocks. I’ll save the more specific stuff for another post 🤓⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Water makes up 75% of lean muscle tissue. Makes sense because water is the majority of the rest of our body too. So maybe getting that 3-4 litres in a day isn’t such a bad idea after all ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ After that we have protein. 18 % is very significant. You’ve got to make sure you’re getting enough in your diet to satisfy the cellular demands⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Rounding out the rest, we have fat, vitamins, minerals and some carbs, which all play their part in maintaining healthy muscle tissue.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Let me know if you have any questions at all 🧐⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ . ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom ( # @romanianvirus ) - 1 day ago

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Posted @withrepost • @topgymtips WHEN SHOULD YOU DO CARDIO by @hockfitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Follow @hockfitness for daily fitness content!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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First things first, you’re going to have to define your goals. .⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Is your goal to focus on building muscle and losing fat? Or is it on increasing muscular⠀⠀⠀⠀⠀⠀⠀⠀⠀
endurance? .⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Remember, the way in which you train should always be specific to your desired outcome.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here’s the thing, if your goal is to build muscle and lose fat, doing cardio AFTER your weights is most favourable. This is due to the fact, that if cardio is performed prior to resistance training, your potential training volume is lower. And we know that total training volume is the best indicator of hypertrophic change. Outside of this, maximal strength will also be affected (again affecting total⠀⠀⠀⠀⠀⠀⠀⠀⠀
training volume). .⠀⠀⠀⠀⠀⠀⠀⠀⠀
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However, if your goal is to improve endurance, then it’ll be beneficial for you to start with that form of training. Think of it this way, you just have to prioritise, with regards to your goals. The other alternative (only if you can) is to separate cardio and lifting to different times or different days if possible, if not, that’s perfectly fine also. .⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Don’t neglect your cardio, even if the goal is to bulk. Your heart will thank you.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#topgymtips #irishfitfam #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs#absworkout #gains #powerlifting #weightlossjourney #instafitness #eatclean #fitfam #dietplan #dietstartstomorrow #fitnessmeals #flexibledieting #muscle #sportperformance

Posted @withrepost@topgymtips WHEN SHOULD YOU DO CARDIO by @hockfitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow @hockfitness for daily fitness content!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ First things first, you’re going to have to define your goals. .⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Is your goal to focus on building muscle and losing fat? Or is it on increasing muscular⠀⠀⠀⠀⠀⠀⠀⠀⠀ endurance? .⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Remember, the way in which you train should always be specific to your desired outcome.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here’s the thing, if your goal is to build muscle and lose fat, doing cardio AFTER your weights is most favourable. This is due to the fact, that if cardio is performed prior to resistance training, your potential training volume is lower. And we know that total training volume is the best indicator of hypertrophic change. Outside of this, maximal strength will also be affected (again affecting total⠀⠀⠀⠀⠀⠀⠀⠀⠀ training volume). .⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ However, if your goal is to improve endurance, then it’ll be beneficial for you to start with that form of training. Think of it this way, you just have to prioritise, with regards to your goals. The other alternative (only if you can) is to separate cardio and lifting to different times or different days if possible, if not, that’s perfectly fine also. .⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Don’t neglect your cardio, even if the goal is to bulk. Your heart will thank you.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #irishfitfam #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #powerlifting #weightlossjourney #instafitness #eatclean #fitfam #dietplan #dietstartstomorrow #fitnessmeals #flexibledieting #muscle #sportperformance - 1 day ago

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🚨FOLLOW MY PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
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PUSH/PULL/LEGS by @kruckifitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you are doing a push/pull/legs split, you really have lots of options to choose from when it comes to your exercises. Here's a great list of exercise options you can do for each day. Here's how you can set it all up to make the perfect PPL routine for yourself:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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First, pick 2-3 exercises per body part for each of the push, pull and leg days. Make sure they're exercises you enjoy. Next, make sure you have 1 strength day and 1 hypertrophy day for each section for the week. For strength, focus on using the 1-8 rep range, and the 6-15 rep range for hypertrophy. The exercises don't need to be the same for strength and hypertrophy, but some can be the same if you like. Here's an example:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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LEGS (STRENGTH DAY): Squat: 4 Sets, 3-5 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
Deadlift: 4 Sets, 3-5 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
Lunges: 4 Sets, 6-8 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
Hamstring Curls: 4 Sets, 6-8 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
Standing Calf Raises: 4 Sets, 6-8 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
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LEGS (HYPERTROPHY DAY)⠀⠀⠀⠀⠀⠀⠀⠀⠀
Leg Press: 3 Sets, 10-12 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
Leg Extensions: 4 Sets, 12-15 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
Romanian Deadlift: 4 Sets, 10-12 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
Seated Calf Raises: 5 Sets, 12-15 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Again, this is just an example, you don't have to do these leg days exact, it's just supposed to give you an idea.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Once you have determined those things for each push, pull and leg day, you'll be all set!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What is your favorite exercise on this list? Let me know in the comments!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#topgymtips #irishfitfam #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs#absworkout #gains #powerlifting #weightlossjourney #instafitness #eatclean #fitfam #dietplan #dietstartstomorrow #fitnessmeals #flexibledieting #muscle #sportperformance

FOLLOW MY PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ PUSH/PULL/LEGS by @kruckifitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you are doing a push/pull/legs split, you really have lots of options to choose from when it comes to your exercises. Here's a great list of exercise options you can do for each day. Here's how you can set it all up to make the perfect PPL routine for yourself:⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ First, pick 2-3 exercises per body part for each of the push, pull and leg days. Make sure they're exercises you enjoy. Next, make sure you have 1 strength day and 1 hypertrophy day for each section for the week. For strength, focus on using the 1-8 rep range, and the 6-15 rep range for hypertrophy. The exercises don't need to be the same for strength and hypertrophy, but some can be the same if you like. Here's an example:⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ LEGS (STRENGTH DAY): Squat: 4 Sets, 3-5 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ Deadlift: 4 Sets, 3-5 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ Lunges: 4 Sets, 6-8 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hamstring Curls: 4 Sets, 6-8 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ Standing Calf Raises: 4 Sets, 6-8 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ LEGS (HYPERTROPHY DAY)⠀⠀⠀⠀⠀⠀⠀⠀⠀ Leg Press: 3 Sets, 10-12 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ Leg Extensions: 4 Sets, 12-15 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ Romanian Deadlift: 4 Sets, 10-12 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ Seated Calf Raises: 5 Sets, 12-15 Reps⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Again, this is just an example, you don't have to do these leg days exact, it's just supposed to give you an idea.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Once you have determined those things for each push, pull and leg day, you'll be all set!⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ What is your favorite exercise on this list? Let me know in the comments!⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #irishfitfam #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #powerlifting #weightlossjourney #instafitness #eatclean #fitfam #dietplan #dietstartstomorrow #fitnessmeals #flexibledieting #muscle #sportperformance - 1 day ago

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🥤 THE MASS GAINER SHAKE CHEAT SHEET🥤⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🥤 THE MASS GAINER SHAKE CHEAT SHEET🥤⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow us for more daily fitness advice and motivation! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ You're looking to put on size and get in more calories.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Natural mass gainer shakes are your go to!⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here is a complete cheatsheet to mass gainer shakes to help you gain more size and put on that weight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Make sure you save this to use it for later! Just click the bookmark icon on the bottom right corner of this image.️⠀⠀⠀⠀⠀⠀⠀⠀⠀ - 1 day ago

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Did you know? Tag your friends 👇👇

Did you know? Tag your friends - 1 day ago

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Follow @gym_guidline for more Fitness and muscle building tips.
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#gymvibes💪#gymguide#gymguru#gymfever#gymtips#gymroutine#gymbeast#gymholic#gymgoals#gymlife💪#knowyourgains #topgymtips #bodybuilderstyle #gymmodel#gymnation #gymlegends#sixpackchallenge #knowyourgains #topgymtips#gymfanatic#fitnesspost #compoundexercise #shredded #abs #obliqueworkout

Follow @gym_guidline for more Fitness and muscle building tips. . . #gymvibes #gymguide #gymguru #gymfever #gymtips #gymroutine #gymbeast #gymholic #gymgoals #gymlife #knowyourgains #topgymtips #bodybuilderstyle #gymmodel #gymnation #gymlegends #sixpackchallenge #knowyourgains #topgymtips #gymfanatic #fitnesspost #compoundexercise #shredded #abs #obliqueworkout - 1 day ago

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🥤 THE MASS GAINER SHAKE CHEAT SHEET by @theskinnysurvivor 🥤⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🔥Follow @theskinnysurvivor for more daily fitness advice and motivation! 🔥⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You're looking to put on size and get in more calories.🔥⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Natural mass gainer shakes are your go to!🔥⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here is a complete cheatsheet to mass gainer shakes to help you gain more size and put on that weight. ✅⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Make sure you save this to use it for later! Just click the bookmark icon on the bottom right corner of this image.⤵️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout

🥤 THE MASS GAINER SHAKE CHEAT SHEET by @theskinnysurvivor 🥤⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow @theskinnysurvivor for more daily fitness advice and motivation! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ You're looking to put on size and get in more calories.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Natural mass gainer shakes are your go to!⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here is a complete cheatsheet to mass gainer shakes to help you gain more size and put on that weight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Make sure you save this to use it for later! Just click the bookmark icon on the bottom right corner of this image.️⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout - 1 day ago

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Try this tricep exercise for bigger arms💪🏼⁣⁣
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▪️Pause Negative Behind Head Skullcrushers▪️⁣⁣
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The triceps make up about two thirds of your arm, and the long head is the biggest section of the tricep. With that being said, if you want bigger arms, focus on doing exercises that target the long head of the tricep. This exercise will help you do that!
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It can also be performed with a barbell, but I like the dumbbell better because it allows for a greater range of motion. Give it a try👊🏼

Try this tricep exercise for bigger arms🏼⁣⁣ ⁣⁣ ️Pause Negative Behind Head Skullcrushers️⁣⁣ ⁣⁣ The triceps make up about two thirds of your arm, and the long head is the biggest section of the tricep. With that being said, if you want bigger arms, focus on doing exercises that target the long head of the tricep. This exercise will help you do that! ⁣⁣ It can also be performed with a barbell, but I like the dumbbell better because it allows for a greater range of motion. Give it a try🏼 - 2 days ago

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Type "FOCUS" if you're focusing on your growth!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🔥𝐑𝐄𝐀𝐃 𝐓𝐇𝐀𝐓 𝐀𝐆𝐀𝐈𝐍🔥 by ⠀⠀⠀⠀⠀⠀⠀⠀⠀
📌Tag someone that needs to see this 🙌🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
• • • ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -
Follow @workoutarenaa
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Credit @topgymtips
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#topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout

Type "FOCUS" if you're focusing on your growth!!⠀⠀⠀⠀⠀⠀⠀⠀⠀ • • •⠀⠀⠀⠀⠀⠀⠀⠀⠀ 𝐑𝐄𝐀𝐃 𝐓𝐇𝐀𝐓 𝐀𝐆𝐀𝐈𝐍 by ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tag someone that needs to see this 🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀ • • • ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Follow @workoutarenaa - Credit @topgymtips - - - #topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout - 2 days ago

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🚨FOLLOW MY PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
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SCIENTIFIC ADD-ON TO YOUR DAILY WORKOUT 😎✌️by @buycepsindia •⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you think making the gym your second home is a great way to get results, think again. Overtraining is a sure fire way to stop any muscle growth -- instead of your body rebuilding its muscle tissues, it,ll continue to break it down.This means you'll actually start to lose muscle. You need to train smarter, not harder. When you are in the gym, give 110%. Push your muscles, and then give them the rest they need to grow bigger and stronger. Make sure to do cardio training. If your workouts are taking much longer than an hour, chances are you are either wasting too much time between sets, or you're not training in the most effective manner.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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While you may be tempted to push your body to the max during every single workout, this isn't the best approach since it can lead to overtraining. You need to create a proper, moderated workout -- have some hard days interspersed with some easier days that your body can use to recuperate. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The harder you work out, the more calories you'll burn within a given period and thus the more fat you stand to lose. But how much you sweat does not necessarily reflect how hard you're working. Some people tend to sweat profusely due to heavy body weight, poor conditioning, or heredity.⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
#topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout

FOLLOW MY PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ SCIENTIFIC ADD-ON TO YOUR DAILY WORKOUT 😎️by @buycepsindia •⠀⠀⠀⠀⠀⠀⠀⠀⠀ •⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you think making the gym your second home is a great way to get results, think again. Overtraining is a sure fire way to stop any muscle growth -- instead of your body rebuilding its muscle tissues, it,ll continue to break it down.This means you'll actually start to lose muscle. You need to train smarter, not harder. When you are in the gym, give 110%. Push your muscles, and then give them the rest they need to grow bigger and stronger. Make sure to do cardio training. If your workouts are taking much longer than an hour, chances are you are either wasting too much time between sets, or you're not training in the most effective manner.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ While you may be tempted to push your body to the max during every single workout, this isn't the best approach since it can lead to overtraining. You need to create a proper, moderated workout -- have some hard days interspersed with some easier days that your body can use to recuperate. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The harder you work out, the more calories you'll burn within a given period and thus the more fat you stand to lose. But how much you sweat does not necessarily reflect how hard you're working. Some people tend to sweat profusely due to heavy body weight, poor conditioning, or heredity.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout - 2 days ago

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Repost from @cartergood 🤗
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I’ll let you guys decide which one is more filling! COMMENT BELOW WHICH SIDE!!
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Eating healthy will make you feel 10x better... just sayin🤷🏼‍♂️🤷🏼‍♂️

Repost from @cartergood 🤗 - I’ll let you guys decide which one is more filling! COMMENT BELOW WHICH SIDE!! - Eating healthy will make you feel 10x better... just sayin🤷🏼‍♂️🤷🏼‍♂️ - 2 days ago

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WHEN SHOULD YOU DO CARDIO by @hockfitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Follow @hockfitness for daily fitness content!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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First things first, you’re going to have to define your goals. .⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Is your goal to focus on building muscle and losing fat? Or is it on increasing muscular⠀⠀⠀⠀⠀⠀⠀⠀⠀
endurance? .⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Remember, the way in which you train should always be specific to your desired outcome.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here’s the thing, if your goal is to build muscle and lose fat, doing cardio AFTER your weights is most favourable. This is due to the fact, that if cardio is performed prior to resistance training, your potential training volume is lower. And we know that total training volume is the best indicator of hypertrophic change. Outside of this, maximal strength will also be affected (again affecting total⠀⠀⠀⠀⠀⠀⠀⠀⠀
training volume). .⠀⠀⠀⠀⠀⠀⠀⠀⠀
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However, if your goal is to improve endurance, then it’ll be beneficial for you to start with that form of training. Think of it this way, you just have to prioritise, with regards to your goals. The other alternative (only if you can) is to separate cardio and lifting to different times or different days if possible, if not, that’s perfectly fine also. .⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Don’t neglect your cardio, even if the goal is to bulk. Your heart will thank you.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#topgymtips #irishfitfam #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs#absworkout #gains #powerlifting #weightlossjourney #instafitness #eatclean #fitfam #dietplan #dietstartstomorrow #fitnessmeals #flexibledieting #muscle #sportperformance

WHEN SHOULD YOU DO CARDIO by @hockfitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow @hockfitness for daily fitness content!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ First things first, you’re going to have to define your goals. .⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Is your goal to focus on building muscle and losing fat? Or is it on increasing muscular⠀⠀⠀⠀⠀⠀⠀⠀⠀ endurance? .⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Remember, the way in which you train should always be specific to your desired outcome.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here’s the thing, if your goal is to build muscle and lose fat, doing cardio AFTER your weights is most favourable. This is due to the fact, that if cardio is performed prior to resistance training, your potential training volume is lower. And we know that total training volume is the best indicator of hypertrophic change. Outside of this, maximal strength will also be affected (again affecting total⠀⠀⠀⠀⠀⠀⠀⠀⠀ training volume). .⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ However, if your goal is to improve endurance, then it’ll be beneficial for you to start with that form of training. Think of it this way, you just have to prioritise, with regards to your goals. The other alternative (only if you can) is to separate cardio and lifting to different times or different days if possible, if not, that’s perfectly fine also. .⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Don’t neglect your cardio, even if the goal is to bulk. Your heart will thank you.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #irishfitfam #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #powerlifting #weightlossjourney #instafitness #eatclean #fitfam #dietplan #dietstartstomorrow #fitnessmeals #flexibledieting #muscle #sportperformance - 2 days ago

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30 Comments
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Follow @gym_guidline for more Fitness and muscle building tips.
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#gymvibes💪#gymguide#gymguru#gymfever#gymtips#gymroutine#gymbeast#gymholic#gymgoals#gymlife💪#knowyourgains #topgymtips #bodybuilderstyle #gymmodel#gymnation #gymlegends#sixpackchallenge #knowyourgains #topgymtips#gymfanatic#fitnesspost #compoundexercise #shredded #abs #obliqueworkout

Follow @gym_guidline for more Fitness and muscle building tips. . . #gymvibes #gymguide #gymguru #gymfever #gymtips #gymroutine #gymbeast #gymholic #gymgoals #gymlife #knowyourgains #topgymtips #bodybuilderstyle #gymmodel #gymnation #gymlegends #sixpackchallenge #knowyourgains #topgymtips #gymfanatic #fitnesspost #compoundexercise #shredded #abs #obliqueworkout - 2 days ago

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#bestinfitness #repost @topgymtips
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🚨FOLLOW MY PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
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HIT YOUR MACROS FOR BULKING by @kruckifitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here are some examples that can apply to your calories and macros when bulking. Let's explain how we find these numbers.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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First is calories. We find this by taking your bodyweight (lbs) x 16-18. For each example, shown, we did their BW x 17. So for the 220 lb person, 210 x 17 = 3,740. So they'll eat 3,740 calories a day.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Next is protein, the easiest to explain. You simply eat 1g per pound of bodyweight. so for example, for the 220 lbs person, they'll eat 220g of protein a day.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Next is fat. Normally, anywhere from 0.35-0.5g per pound will work. To make things easy though, I entered 0.5g per pound for each example in this infographic. So for the 220 lb person, they take 22 l0 x 0.5. So they'll eat 110g of fat a day.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Last is carbs, and this can sometimes be complicated. You take the remaining calories after subtracting the calories taken from protein and fat. Here's how we find it. So for the 220lb person, they are eating 3,740 calories. There's 4 calories per gram of protein. So we take the amount of protein he's consuming and multiply it by 4. So 220 x 4 = 880 calories. There's 9 calories per gram of fat. So we take the amount of fat they're consuming and multiply it by 9. So 110 x 9 = 990 calories. So now, we take 3,740- 880 - 990, and we get 1,880 calories remaining for carbs. There's 4 calories per g of carbs, so now we take 1,880 and divide it by 4, to get about 465g carbs (it's ok to round up or down)⠀⠀⠀⠀⠀⠀⠀⠀⠀
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TOTAL MACROS: 3,740 CALORIES (220/110F/465C)⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#topgymtips #irishfitfam #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs#absworkout #gains #powerlifting #weightlossjourney #instafitness #eatclean #fitfam #dietplan #dietstartstomorrow #fitnessmeals #flexibledieting #muscle #sportperformance

#bestinfitness #repost @topgymtips . . FOLLOW MY PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ HIT YOUR MACROS FOR BULKING by @kruckifitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here are some examples that can apply to your calories and macros when bulking. Let's explain how we find these numbers.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ First is calories. We find this by taking your bodyweight (lbs) x 16-18. For each example, shown, we did their BW x 17. So for the 220 lb person, 210 x 17 = 3,740. So they'll eat 3,740 calories a day.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Next is protein, the easiest to explain. You simply eat 1g per pound of bodyweight. so for example, for the 220 lbs person, they'll eat 220g of protein a day.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Next is fat. Normally, anywhere from 0.35-0.5g per pound will work. To make things easy though, I entered 0.5g per pound for each example in this infographic. So for the 220 lb person, they take 22 l0 x 0.5. So they'll eat 110g of fat a day.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Last is carbs, and this can sometimes be complicated. You take the remaining calories after subtracting the calories taken from protein and fat. Here's how we find it. So for the 220lb person, they are eating 3,740 calories. There's 4 calories per gram of protein. So we take the amount of protein he's consuming and multiply it by 4. So 220 x 4 = 880 calories. There's 9 calories per gram of fat. So we take the amount of fat they're consuming and multiply it by 9. So 110 x 9 = 990 calories. So now, we take 3,740- 880 - 990, and we get 1,880 calories remaining for carbs. There's 4 calories per g of carbs, so now we take 1,880 and divide it by 4, to get about 465g carbs (it's ok to round up or down)⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ TOTAL MACROS: 3,740 CALORIES (220/110F/465C)⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #irishfitfam #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #powerlifting #weightlossjourney #instafitness #eatclean #fitfam #dietplan #dietstartstomorrow #fitnessmeals #flexibledieting #muscle #sportperformance - 2 days ago

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This is are some great tips; I myself had to get over the intimidation @topgymtips
・・・
HOW TO AVOID GYM INTIMIDATION by @theskinnysurvivor 😱⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥Follow @theskinnysurvivor for more daily fitness advice and motivation! 🔥⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Are you scared of stepping foot in the gym in the fear you will be judged for being skinny?⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I know this feeling all too well, in the beginner it is always frightening so here are some ways you can make it easier to get in there more often!⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Avoid Peak Hours: Peak Hours are when the gym is packed with people. Some big guys, some smaller. But when you're already intimidated, peak hours are even worst. Go when the gym is relatively empty so you can do your thing.⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Follow A Program: Its intimidating to walk into a gym where there are a lot of people who know what they are doing.. and well you? You don't. So make sure you have a workout program to give you direction so you dont stress over everything.⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Get A Partner: A partner will not only help to spot you and push you, it will help you overcome your fear of going to the gym all by yourself.⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Use Headphones: Block out the noise so you can focus on you.⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Wear A Hoodie: It might be psychological but when you're skinny you're scared other people will see you and judge you. Although they wont you still constantly stress over how you look. Put on a hoodie so you can focus on your workout.⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Just Do It!: Get comfortable being uncomfortable. The fact you're scared means you need to do this.⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Know someone who could use this? Send them here! ⤵️⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #repost

This is are some great tips; I myself had to get over the intimidation @topgymtips ・・・ HOW TO AVOID GYM INTIMIDATION by @theskinnysurvivor ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow @theskinnysurvivor for more daily fitness advice and motivation! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Are you scared of stepping foot in the gym in the fear you will be judged for being skinny?⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I know this feeling all too well, in the beginner it is always frightening so here are some ways you can make it easier to get in there more often!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Avoid Peak Hours: Peak Hours are when the gym is packed with people. Some big guys, some smaller. But when you're already intimidated, peak hours are even worst. Go when the gym is relatively empty so you can do your thing.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow A Program: Its intimidating to walk into a gym where there are a lot of people who know what they are doing.. and well you? You don't. So make sure you have a workout program to give you direction so you dont stress over everything.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Get A Partner: A partner will not only help to spot you and push you, it will help you overcome your fear of going to the gym all by yourself.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Use Headphones: Block out the noise so you can focus on you.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Wear A Hoodie: It might be psychological but when you're skinny you're scared other people will see you and judge you. Although they wont you still constantly stress over how you look. Put on a hoodie so you can focus on your workout.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Just Do It!: Get comfortable being uncomfortable. The fact you're scared means you need to do this.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Know someone who could use this? Send them here! ️⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #repost - 2 days ago

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🚨FOLLOW MY FRIEND @REAL.RCJC FOR ALL THINGS HEALTH, MINDSET & MONEY🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
SUPPLEMENTS 101 By @physiotrition⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here’s the thing, if you know me, you know how I emphasise the fact that supplements are just what they say they are. They supplement your training, nutrition & sleep. If you don’t have those things in order first, then I wouldn’t worry about them. That being said, if you are to supplement, these 3 are what I recommend. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Creatine is the most discussed & also researched supplement out there. It is produced in the body, but research has shown great benefits to supplementing with it. Creatine stores high energy phosphate groups in the form of phosphocreatine (PCr) in a muscle cell. This helps to produce ATP, which is the cell’s energy currency. Take 5g/day at any time. There is no need to load or cycle creatine. Creatine is safe & is perfect for anybody looking to increase performance & power output, ultimately leading to increased gains. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Protein is simply what it is; more protein. It’s purely here from a convenience standpoint. Go for whatever protein suits your dietary needs (vegan, omnivore, allergies, etc). Take it as you need, but try not to become reliant on it if you can. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Caffeine is the most widely consumed psychoactive drug in the world. It binds to adenosine receptors in the brain, stopping the build up of homeostatic sleep pressure. Caffeine has a⠀⠀⠀⠀⠀⠀⠀⠀⠀
chemical half-life of roughly 5 hours, which should be considered when consuming late at night. The optimal dosage seems to be around 4-6 mg/kg of bodyweight. I'd recommend sourcing your caffeine from black coffee or from⠀⠀⠀⠀⠀⠀⠀⠀⠀
caffeine pill/powder.⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
#topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutrition

FOLLOW MY FRIEND @REAL.RCJC FOR ALL THINGS HEALTH, MINDSET & MONEY⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ SUPPLEMENTS 101 By @physiotrition ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here’s the thing, if you know me, you know how I emphasise the fact that supplements are just what they say they are. They supplement your training, nutrition & sleep. If you don’t have those things in order first, then I wouldn’t worry about them. That being said, if you are to supplement, these 3 are what I recommend. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Creatine is the most discussed & also researched supplement out there. It is produced in the body, but research has shown great benefits to supplementing with it. Creatine stores high energy phosphate groups in the form of phosphocreatine (PCr) in a muscle cell. This helps to produce ATP, which is the cell’s energy currency. Take 5g/day at any time. There is no need to load or cycle creatine. Creatine is safe & is perfect for anybody looking to increase performance & power output, ultimately leading to increased gains. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Protein is simply what it is; more protein. It’s purely here from a convenience standpoint. Go for whatever protein suits your dietary needs (vegan, omnivore, allergies, etc). Take it as you need, but try not to become reliant on it if you can. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Caffeine is the most widely consumed psychoactive drug in the world. It binds to adenosine receptors in the brain, stopping the build up of homeostatic sleep pressure. Caffeine has a⠀⠀⠀⠀⠀⠀⠀⠀⠀ chemical half-life of roughly 5 hours, which should be considered when consuming late at night. The optimal dosage seems to be around 4-6 mg/kg of bodyweight. I'd recommend sourcing your caffeine from black coffee or from⠀⠀⠀⠀⠀⠀⠀⠀⠀ caffeine pill/powder.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutrition - 2 days ago

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We currently stock black gym tops. However, we will.be releasing more colours in the future get purchasin!!!! Website in the bio.!!! #GymOutfit #MuslimGirlsWorkOut #fitnesslife #fitnesspal #ladiesgymwear #Modesty #HijabiGymwear #ModestGymWear #nike #Addidas #ladiesgymtop #pakistanistreetstyle #gymgymgym #GymShark #HabibaDaSilva #TopGymTips #HalalGymTops

We currently stock black gym tops. However, we will.be releasing more colours in the future get purchasin!!!! Website in the bio.!!! #GymOutfit #MuslimGirlsWorkOut #fitnesslife #fitnesspal #ladiesgymwear #Modesty #HijabiGymwear #ModestGymWear #nike #Addidas #ladiesgymtop #pakistanistreetstyle #gymgymgym #GymShark #HabibaDaSilva #TopGymTips #HalalGymTops - 2 days ago

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⠀
🔥𝐖𝐇𝐈𝐂𝐇 𝐎𝐍𝐄 𝐈𝐒 𝐁𝐄𝐓𝐓𝐄𝐑? ⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
📍It depends. The triceps attach down at the olecranon process (elbow) and by rotating your hand (supinating or pronating) doesn’t target any specific muscle differently.⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
📍The reason for using one over the other is more so based on what you’re looking to get out of it.⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
📍Overhand (Pronated Grip)⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
This is the grip that people generally use. With the pronated grip, you are able to lift more weight because the bar is not in a position where it can slip out. You’re on top of it so there’s not much limiting you.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
Although you can increase the weights, it’s easier to compensate in this position.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
Common compensations that occur are…⠀⠀⠀⠀⠀⠀⠀⠀⠀
Shrugging the shoulders⠀⠀⠀⠀⠀⠀⠀⠀⠀
Flaring of the elbows⠀⠀⠀⠀⠀⠀⠀⠀⠀
Wrist in an extended position (should remain neutral)⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
📍Underhand (Supinated Grip)⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
This will ultimately help straighten out your form if you compensate with the pronated grip. Flaring your elbows won’t be an issue since you would most likely become weaker in by flaring so your body will not go that route.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
With the supinated grip, you are limited to how much weight you can lift because if you go to heavy the bar will simply slip out of your hands. You hand grip will be limiting factor in this exercise.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
You may feel your triceps more on this exercise just because its form is much more strict in comparison to the pronated grip.⠀⠀⠀⠀⠀⠀⠀⠀⠀
➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
#topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #upperbodyworkout ( #📷 @topgymtips )

𝐖𝐇𝐈𝐂𝐇 𝐎𝐍𝐄 𝐈𝐒 𝐁𝐄𝐓𝐓𝐄𝐑? ⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It depends. The triceps attach down at the olecranon process (elbow) and by rotating your hand (supinating or pronating) doesn’t target any specific muscle differently.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ The reason for using one over the other is more so based on what you’re looking to get out of it.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Overhand (Pronated Grip)⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This is the grip that people generally use. With the pronated grip, you are able to lift more weight because the bar is not in a position where it can slip out. You’re on top of it so there’s not much limiting you.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Although you can increase the weights, it’s easier to compensate in this position.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Common compensations that occur are…⠀⠀⠀⠀⠀⠀⠀⠀⠀ Shrugging the shoulders⠀⠀⠀⠀⠀⠀⠀⠀⠀ Flaring of the elbows⠀⠀⠀⠀⠀⠀⠀⠀⠀ Wrist in an extended position (should remain neutral)⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Underhand (Supinated Grip)⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This will ultimately help straighten out your form if you compensate with the pronated grip. Flaring your elbows won’t be an issue since you would most likely become weaker in by flaring so your body will not go that route.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ With the supinated grip, you are limited to how much weight you can lift because if you go to heavy the bar will simply slip out of your hands. You hand grip will be limiting factor in this exercise.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You may feel your triceps more on this exercise just because its form is much more strict in comparison to the pronated grip.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #upperbodyworkout ( # @topgymtips ) - 2 days ago

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#gymvibes💪#gymguide#gymguru#gymfever#gymtips#gymroutine#gymbeast#gymholic#gymgoals#gymlife💪#knowyourgains #topgymtips #bodybuilderstyle #gymmodel#gymnation #gymlegends#sixpackchallenge #knowyourgains #topgymtips#gymfanatic#fitnesspost #compoundexercise #shredded #abs #obliqueworkout

Follow @gym_guidline for more Fitness and muscle building tips. . . #gymvibes #gymguide #gymguru #gymfever #gymtips #gymroutine #gymbeast #gymholic #gymgoals #gymlife #knowyourgains #topgymtips #bodybuilderstyle #gymmodel #gymnation #gymlegends #sixpackchallenge #knowyourgains #topgymtips #gymfanatic #fitnesspost #compoundexercise #shredded #abs #obliqueworkout - 2 days ago

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🚨FOLLOW MY FRIEND @REAL.RCJC FOR ALL THINGS HEALTH, MINDSET & MONEY🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The perfect Morning Routine😊⠀⠀⠀⠀⠀⠀⠀⠀⠀
What would you implement? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Tag a friend 🔥⠀⠀⠀⠀⠀⠀⠀⠀⠀
•⠀⠀⠀⠀⠀⠀⠀⠀⠀
•⠀⠀⠀⠀⠀⠀⠀⠀⠀
@allaroundbusiness⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
#topgymtips #irishfitfam #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs#absworkout #gains #powerlifting #weightlossjourney #instafitness #eatclean #fitfam #dietplan #dietstartstomorrow #fitnessmeals #flexibledieting #muscle #sportperformance

FOLLOW MY FRIEND @REAL.RCJC FOR ALL THINGS HEALTH, MINDSET & MONEY⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ The perfect Morning Routine⠀⠀⠀⠀⠀⠀⠀⠀⠀ What would you implement? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tag a friend ⠀⠀⠀⠀⠀⠀⠀⠀⠀ •⠀⠀⠀⠀⠀⠀⠀⠀⠀ •⠀⠀⠀⠀⠀⠀⠀⠀⠀ @allaroundbusiness ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #irishfitfam #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #powerlifting #weightlossjourney #instafitness #eatclean #fitfam #dietplan #dietstartstomorrow #fitnessmeals #flexibledieting #muscle #sportperformance - 2 days ago

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HOW TO AVOID GYM INTIMIDATION by @theskinnysurvivor 😱⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🔥Follow @theskinnysurvivor for more daily fitness advice and motivation! 🔥⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Are you scared of stepping foot in the gym in the fear you will be judged for being skinny?⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I know this feeling all too well, in the beginner it is always frightening so here are some ways you can make it easier to get in there more often!⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Avoid Peak Hours: Peak Hours are when the gym is packed with people. Some big guys, some smaller. But when you're already intimidated, peak hours are even worst. Go when the gym is relatively empty so you can do your thing.⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Follow A Program: Its intimidating to walk into a gym where there are a lot of people who know what they are doing.. and well you? You don't. So make sure you have a workout program to give you direction so you dont stress over everything.⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Get A Partner: A partner will not only help to spot you and push you, it will help you overcome your fear of going to the gym all by yourself.⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Use Headphones: Block out the noise so you can focus on you.⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Wear A Hoodie: It might be psychological but when you're skinny you're scared other people will see you and judge you. Although they wont you still constantly stress over how you look. Put on a hoodie so you can focus on your workout.⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Just Do It!: Get comfortable being uncomfortable. The fact you're scared means you need to do this.⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Know someone who could use this? Send them here! ⤵️⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout

HOW TO AVOID GYM INTIMIDATION by @theskinnysurvivor ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow @theskinnysurvivor for more daily fitness advice and motivation! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Are you scared of stepping foot in the gym in the fear you will be judged for being skinny?⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I know this feeling all too well, in the beginner it is always frightening so here are some ways you can make it easier to get in there more often!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Avoid Peak Hours: Peak Hours are when the gym is packed with people. Some big guys, some smaller. But when you're already intimidated, peak hours are even worst. Go when the gym is relatively empty so you can do your thing.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow A Program: Its intimidating to walk into a gym where there are a lot of people who know what they are doing.. and well you? You don't. So make sure you have a workout program to give you direction so you dont stress over everything.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Get A Partner: A partner will not only help to spot you and push you, it will help you overcome your fear of going to the gym all by yourself.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Use Headphones: Block out the noise so you can focus on you.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Wear A Hoodie: It might be psychological but when you're skinny you're scared other people will see you and judge you. Although they wont you still constantly stress over how you look. Put on a hoodie so you can focus on your workout.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Just Do It!: Get comfortable being uncomfortable. The fact you're scared means you need to do this.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Know someone who could use this? Send them here! ️⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout - 2 days ago

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🔥Train insane ABS 🔥
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By @diamondcut_fitness
#absworkout #shoulders #intermittentfasting #topgymtips #irishfitness #leanbulk #leangains #caloriesurplus #caloriedeficit #musclegain #fatloss #buildmuscle #getstrong #getripped #fatlossjourney #flexibledieting #nutritiontips #fatlosstips #highprotein #dietplan #gymmotivation #hypertrophy #getswole #getshredded #nopainnogain #bicepsworkout #gyminspiration #gymmemes #abs

Train insane ABS . By @diamondcut_fitness #absworkout #shoulders #intermittentfasting #topgymtips #irishfitness #leanbulk #leangains #caloriesurplus #caloriedeficit #musclegain #fatloss #buildmuscle #getstrong #getripped #fatlossjourney #flexibledieting #nutritiontips #fatlosstips #highprotein #dietplan #gymmotivation #hypertrophy #getswole #getshredded #nopainnogain #bicepsworkout #gyminspiration #gymmemes #abs - 2 days ago

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Follow @gym_guidline for more Fitness and muscle building tips.
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#gymvibes💪#gymguide#gymguru#gymfever#gymtips#gymroutine#gymbeast#gymholic#gymgoals#gymlife💪#knowyourgains #topgymtips #bodybuilderstyle #gymmodel#gymnation #gymlegends#sixpackchallenge #knowyourgains #topgymtips#gymfanatic#fitnesspost #compoundexercise #shredded #abs #obliqueworkout

Follow @gym_guidline for more Fitness and muscle building tips. . . #gymvibes #gymguide #gymguru #gymfever #gymtips #gymroutine #gymbeast #gymholic #gymgoals #gymlife #knowyourgains #topgymtips #bodybuilderstyle #gymmodel #gymnation #gymlegends #sixpackchallenge #knowyourgains #topgymtips #gymfanatic #fitnesspost #compoundexercise #shredded #abs #obliqueworkout - 2 days ago

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🚨FOLLOW MY PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
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MACROS 101🍔 by @physiotrition ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🍌Carbohydrates, particularly glucose, are the body’s preferred fuel source. Explosive and strength-based sports use your anaerobic system, which relies on carbohydrates in the form of glycogen. A high carb diet, therefore, can enhance performance. As well as this, high glycogen levels are associated with higher levels of muscle protein synthesis and lower levels of cortisol. Carbohydrates normally make up the remainder of calories following the calculation of fats and protein, but anywhere from 2-6g/kg is adequate, with the higher end being more towards those with intense exercise demands🤙⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🍖Protein’s main role in the is for growth and repair, but it also plays a major role in enzymatic activites and can be used for energy (gluconeogenesis). In terms of training, recent research suggests that roughly 1.6g/kg is optimal for maximising hypertrophy. Of course, you can eat more than this and I’d suggest a range of between 1.6-2g/kg, as eating more protein may allow you to suppress your appetite, which can be a big help to those with massive appetites💪⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🥑Fat is often seen as the evil of the macronutrients, but it is vital for optimal endocrine function. Helms et al. (2013), found that a dietary fat intake of roughly 20-30% was optimal for increasing testosterone levels adequately. Whilst dieting however, they found that a fat intake of 15-20% of calories was ideal, due to the calorie density of fat and the need for adequate dietary protein🤙⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#topgymtips #irishfitfam #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs#absworkout #gains #powerlifting #weightlossjourney #instafitness #eatclean #fitfam #dietplan #dietstartstomorrow #fitnessmeals #flexibledieting #muscle #sportperformance

FOLLOW MY PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ MACROS 101 by @physiotrition ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Carbohydrates, particularly glucose, are the body’s preferred fuel source. Explosive and strength-based sports use your anaerobic system, which relies on carbohydrates in the form of glycogen. A high carb diet, therefore, can enhance performance. As well as this, high glycogen levels are associated with higher levels of muscle protein synthesis and lower levels of cortisol. Carbohydrates normally make up the remainder of calories following the calculation of fats and protein, but anywhere from 2-6g/kg is adequate, with the higher end being more towards those with intense exercise demands🤙⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Protein’s main role in the is for growth and repair, but it also plays a major role in enzymatic activites and can be used for energy (gluconeogenesis). In terms of training, recent research suggests that roughly 1.6g/kg is optimal for maximising hypertrophy. Of course, you can eat more than this and I’d suggest a range of between 1.6-2g/kg, as eating more protein may allow you to suppress your appetite, which can be a big help to those with massive appetites⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🥑Fat is often seen as the evil of the macronutrients, but it is vital for optimal endocrine function. Helms et al. (2013), found that a dietary fat intake of roughly 20-30% was optimal for increasing testosterone levels adequately. Whilst dieting however, they found that a fat intake of 15-20% of calories was ideal, due to the calorie density of fat and the need for adequate dietary protein🤙⠀⠀⠀⠀⠀⠀⠀⠀⠀ . ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #irishfitfam #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #powerlifting #weightlossjourney #instafitness #eatclean #fitfam #dietplan #dietstartstomorrow #fitnessmeals #flexibledieting #muscle #sportperformance - 3 days ago

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There are no weekends off when you’re chasing your goals.

There are no weekends off when you’re chasing your goals. - 3 days ago

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50 Comments
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WEIGHT LOSS MADE SIMPLE by @thoresenfitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Follow @thoresenfitness for top quality fitness content!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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In order to understand how we gain or lose weight, you need to know that are bodies are constantly spending energy in order to keep us alive.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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How much energy we spend depends on various individual factors such as gender, age, weight, muscle mass, daily activity etc...⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It is the difference between how much energy you spend and how much you eat that determines whether you lose or gain weight 😉⠀⠀⠀⠀⠀⠀⠀⠀⠀
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In other words 👇🏽⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you eat fewer calories than you burn, you’re going to lose weight.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you eat the same amount of calories as you burn, you’re going to maintain your weight.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you eat more calories than you burn, you’re going to gain weight.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You can’t blame genetics, sugar, carbs or anything else for making us fat - they’re all just stupid excuses.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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You need to look at your total energy intake and your energy expenditure 👊🏽⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout

WEIGHT LOSS MADE SIMPLE by @thoresenfitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow @thoresenfitness for top quality fitness content!⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ In order to understand how we gain or lose weight, you need to know that are bodies are constantly spending energy in order to keep us alive.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ How much energy we spend depends on various individual factors such as gender, age, weight, muscle mass, daily activity etc...⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ It is the difference between how much energy you spend and how much you eat that determines whether you lose or gain weight ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ In other words 🏽⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you eat fewer calories than you burn, you’re going to lose weight.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you eat the same amount of calories as you burn, you’re going to maintain your weight.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you eat more calories than you burn, you’re going to gain weight.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ You can’t blame genetics, sugar, carbs or anything else for making us fat - they’re all just stupid excuses.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ You need to look at your total energy intake and your energy expenditure 🏽⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout - 3 days ago

4,752 Likes
43 Comments
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So a client asked me yesterday if they should be worried about the starch in some veggies....
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Here's the thing guys. No food is inherently bad or directly causes fat gain/fat storage. Whether it be sugar, starch, fats, etc.
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Fat storage occurs when there is a surplus of energy intake. You're taking in more calories than your body can burn and so it has to go somewhere! Your body chooses to store it as fat, so it can use it as energy later.
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So if you dont take in too mucb energy (calories) then your body will have nothing to store as fat.
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Now it's it's true that junk food usually does have more calories per volume, and thus can cause you eat too many calories more easily. But that doesnt make it bad. If you can regulate it, theres nothing wrong with it!
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If you have questions dont hesitate to ask!
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Love ya ✌❤.
Kev
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#workouttips #exercisescience #gymexercises #abexercises #healthyfood #healthytips #healthgoals #fatlosstransformation #mealplanning #mealplandiet #nutritionfacts #mealplanningtips #nutritiontip #infographics #infographic #healthinfo #healthinformation #healthinfographic #weightloss #weightlosstips #foodtips #nutritips #fitnessfacts #fitnesstips #topgymtips #fatlosstips #facts #workoutadvice #healthfacts

So a client asked me yesterday if they should be worried about the starch in some veggies.... - Here's the thing guys. No food is inherently bad or directly causes fat gain/fat storage. Whether it be sugar, starch, fats, etc. - Fat storage occurs when there is a surplus of energy intake. You're taking in more calories than your body can burn and so it has to go somewhere! Your body chooses to store it as fat, so it can use it as energy later. - So if you dont take in too mucb energy (calories) then your body will have nothing to store as fat. - Now it's it's true that junk food usually does have more calories per volume, and thus can cause you eat too many calories more easily. But that doesnt make it bad. If you can regulate it, theres nothing wrong with it! - If you have questions dont hesitate to ask! - Love ya . Kev - - - - - - - - #workouttips #exercisescience #gymexercises #abexercises #healthyfood #healthytips #healthgoals #fatlosstransformation #mealplanning #mealplandiet #nutritionfacts #mealplanningtips #nutritiontip #infographics #infographic #healthinfo #healthinformation #healthinfographic #weightloss #weightlosstips #foodtips #nutritips #fitnessfacts #fitnesstips #topgymtips #fatlosstips #facts #workoutadvice #healthfacts - 3 days ago

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🚨FOLLOW MY PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
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6 HABITS FOR SUCCESS By @physiotrition⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I believe the biggest habit to focus on, is to know your why. As Friedrich Nietzsche once said: “He⠀⠀⠀⠀⠀⠀⠀⠀⠀
who has a why to live for can bear almost any how”. .⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Have you have a fantastic day! .⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#topgymtips #irishfitfam #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs#absworkout #gains #powerlifting #weightlossjourney #instafitness #eatclean #fitfam #dietplan #dietstartstomorrow #fitnessmeals #flexibledieting #muscle #sportperformance

FOLLOW MY PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ 6 HABITS FOR SUCCESS By @physiotrition ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ I believe the biggest habit to focus on, is to know your why. As Friedrich Nietzsche once said: “He⠀⠀⠀⠀⠀⠀⠀⠀⠀ who has a why to live for can bear almost any how”. .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Have you have a fantastic day! .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #irishfitfam #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #powerlifting #weightlossjourney #instafitness #eatclean #fitfam #dietplan #dietstartstomorrow #fitnessmeals #flexibledieting #muscle #sportperformance - 3 days ago

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🚨FOLLOW MY PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
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MACROS 101🍔 by @physiotrition ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🍌Carbohydrates, particularly glucose, are the body’s preferred fuel source. Explosive and strength-based sports use your anaerobic system, which relies on carbohydrates in the form of glycogen. A high carb diet, therefore, can enhance performance. As well as this, high glycogen levels are associated with higher levels of muscle protein synthesis and lower levels of cortisol. Carbohydrates normally make up the remainder of calories following the calculation of fats and protein, but anywhere from 2-6g/kg is adequate, with the higher end being more towards those with intense exercise demands🤙⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🍖Protein’s main role in the is for growth and repair, but it also plays a major role in enzymatic activites and can be used for energy (gluconeogenesis). In terms of training, recent research suggests that roughly 1.6g/kg is optimal for maximising hypertrophy. Of course, you can eat more than this and I’d suggest a range of between 1.6-2g/kg, as eating more protein may allow you to suppress your appetite, which can be a big help to those with massive appetites💪⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🥑Fat is often seen as the evil of the macronutrients, but it is vital for optimal endocrine function. Helms et al. (2013), found that a dietary fat intake of roughly 20-30% was optimal for increasing testosterone levels adequately. Whilst dieting however, they found that a fat intake of 15-20% of calories was ideal, due to the calorie density of fat and the need for adequate dietary protein🤙⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#topgymtips #irishfitfam #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs#absworkout #gains #powerlifting #weightlossjourney #instafitness #eatclean #fitfam #dietplan #dietstartstomorrow #fitnessmeals #flexibledieting #muscle #sportperformance

FOLLOW MY PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ MACROS 101 by @physiotrition ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Carbohydrates, particularly glucose, are the body’s preferred fuel source. Explosive and strength-based sports use your anaerobic system, which relies on carbohydrates in the form of glycogen. A high carb diet, therefore, can enhance performance. As well as this, high glycogen levels are associated with higher levels of muscle protein synthesis and lower levels of cortisol. Carbohydrates normally make up the remainder of calories following the calculation of fats and protein, but anywhere from 2-6g/kg is adequate, with the higher end being more towards those with intense exercise demands🤙⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Protein’s main role in the is for growth and repair, but it also plays a major role in enzymatic activites and can be used for energy (gluconeogenesis). In terms of training, recent research suggests that roughly 1.6g/kg is optimal for maximising hypertrophy. Of course, you can eat more than this and I’d suggest a range of between 1.6-2g/kg, as eating more protein may allow you to suppress your appetite, which can be a big help to those with massive appetites⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🥑Fat is often seen as the evil of the macronutrients, but it is vital for optimal endocrine function. Helms et al. (2013), found that a dietary fat intake of roughly 20-30% was optimal for increasing testosterone levels adequately. Whilst dieting however, they found that a fat intake of 15-20% of calories was ideal, due to the calorie density of fat and the need for adequate dietary protein🤙⠀⠀⠀⠀⠀⠀⠀⠀⠀ . ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #irishfitfam #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #powerlifting #weightlossjourney #instafitness #eatclean #fitfam #dietplan #dietstartstomorrow #fitnessmeals #flexibledieting #muscle #sportperformance - 3 days ago

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#Repost @topgymtips
• • • •🚨GET UP EARLY1🚨 FOLLOW 👇👇👇👇👇👇👇👇👇👇👇👇👇 @thenutritionnutfitnessfanatic and TAG a friend 🔥🔥🔥
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#TheGymGroup #thenutritionnutfitnessfanatic #topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymbeast #puregym #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom

#Repost @topgymtips • • • •GET UP EARLY1 FOLLOW @thenutritionnutfitnessfanatic and TAG a friend . . . #TheGymGroup #thenutritionnutfitnessfanatic #topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymbeast #puregym #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom - 3 days ago

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When you try hit the money shot but your triceps are not cooperating Killing triceps after a solid chest workout. I like to incorporate a tricep movement post chest since they are recruited during lifts to maximises growth. #topgymtips #musclefītness #coreworkouts #ifym #armworkout #musclebuilding #natural bodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout

When you try hit the money shot but your triceps are not cooperating Killing triceps after a solid chest workout. I like to incorporate a tricep movement post chest since they are recruited during lifts to maximises growth. #topgymtips #musclefītness #coreworkouts #ifym #armworkout #musclebuilding #natural bodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout - 3 days ago

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🚨FOLLOW MY PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🔥 Your Own Goals by @motivationmafia 🔥⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What are your goals? Let me know in the comment below!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#topgymtips #irishfitfam #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs#absworkout #gains #powerlifting #weightlossjourney #instafitness #eatclean #fitfam #dietplan #dietstartstomorrow #fitnessmeals #flexibledieting #muscle #sportperformance

FOLLOW MY PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Your Own Goals by @motivationmafia ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ What are your goals? Let me know in the comment below!⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #irishfitfam #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #powerlifting #weightlossjourney #instafitness #eatclean #fitfam #dietplan #dietstartstomorrow #fitnessmeals #flexibledieting #muscle #sportperformance - 3 days ago

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SKINNY GUY'S 1000 CAL BREAKFAST by ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Looking for a fast way to get a ton of calories in?😌⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here is a 1000 calorie breakfast for skinny guys!🔥⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Tag someone below who could use this meal! ⤵️⠀⠀⠀⠀⠀⠀⠀⠀⠀
ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout

SKINNY GUY'S 1000 CAL BREAKFAST by ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀ ㅤ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Looking for a fast way to get a ton of calories in?⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here is a 1000 calorie breakfast for skinny guys!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tag someone below who could use this meal! ️⠀⠀⠀⠀⠀⠀⠀⠀⠀ ㅤ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout - 3 days ago

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🚨FOLLOW MY PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
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HIT YOUR MACROS FOR BULKING by @kruckifitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here are some examples that can apply to your calories and macros when bulking. Let's explain how we find these numbers.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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First is calories. We find this by taking your bodyweight (lbs) x 16-18. For each example, shown, we did their BW x 17. So for the 220 lb person, 210 x 17 = 3,740. So they'll eat 3,740 calories a day.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Next is protein, the easiest to explain. You simply eat 1g per pound of bodyweight. so for example, for the 220 lbs person, they'll eat 220g of protein a day.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Next is fat. Normally, anywhere from 0.35-0.5g per pound will work. To make things easy though, I entered 0.5g per pound for each example in this infographic. So for the 220 lb person, they take 22 l0 x 0.5. So they'll eat 110g of fat a day.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Last is carbs, and this can sometimes be complicated. You take the remaining calories after subtracting the calories taken from protein and fat. Here's how we find it. So for the 220lb person, they are eating 3,740 calories. There's 4 calories per gram of protein. So we take the amount of protein he's consuming and multiply it by 4. So 220 x 4 = 880 calories. There's 9 calories per gram of fat. So we take the amount of fat they're consuming and multiply it by 9. So 110 x 9 = 990 calories. So now, we take 3,740- 880 - 990, and we get 1,880 calories remaining for carbs. There's 4 calories per g of carbs, so now we take 1,880 and divide it by 4, to get about 465g carbs (it's ok to round up or down)⠀⠀⠀⠀⠀⠀⠀⠀⠀
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TOTAL MACROS: 3,740 CALORIES (220/110F/465C)⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#topgymtips #irishfitfam #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs#absworkout #gains #powerlifting #weightlossjourney #instafitness #eatclean #fitfam #dietplan #dietstartstomorrow #fitnessmeals #flexibledieting #muscle #sportperformance

FOLLOW MY PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ HIT YOUR MACROS FOR BULKING by @kruckifitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here are some examples that can apply to your calories and macros when bulking. Let's explain how we find these numbers.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ First is calories. We find this by taking your bodyweight (lbs) x 16-18. For each example, shown, we did their BW x 17. So for the 220 lb person, 210 x 17 = 3,740. So they'll eat 3,740 calories a day.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Next is protein, the easiest to explain. You simply eat 1g per pound of bodyweight. so for example, for the 220 lbs person, they'll eat 220g of protein a day.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Next is fat. Normally, anywhere from 0.35-0.5g per pound will work. To make things easy though, I entered 0.5g per pound for each example in this infographic. So for the 220 lb person, they take 22 l0 x 0.5. So they'll eat 110g of fat a day.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Last is carbs, and this can sometimes be complicated. You take the remaining calories after subtracting the calories taken from protein and fat. Here's how we find it. So for the 220lb person, they are eating 3,740 calories. There's 4 calories per gram of protein. So we take the amount of protein he's consuming and multiply it by 4. So 220 x 4 = 880 calories. There's 9 calories per gram of fat. So we take the amount of fat they're consuming and multiply it by 9. So 110 x 9 = 990 calories. So now, we take 3,740- 880 - 990, and we get 1,880 calories remaining for carbs. There's 4 calories per g of carbs, so now we take 1,880 and divide it by 4, to get about 465g carbs (it's ok to round up or down)⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ TOTAL MACROS: 3,740 CALORIES (220/110F/465C)⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #irishfitfam #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #powerlifting #weightlossjourney #instafitness #eatclean #fitfam #dietplan #dietstartstomorrow #fitnessmeals #flexibledieting #muscle #sportperformance - 3 days ago

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🚨FOLLOW MY PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
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THE COMFORT ZONE By @JMAXFITNESS⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Do you constantly feel like you’re being too safe with your decisions? 99.9% of people settle in the comfort zone. They do this because it allows them to stay in control and when you’re not putting yourself out there, you don’t have to deal with overcoming challenges and problems. You’ll never get better!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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To become successful, you have to step out of your comfort zone and scale up to the growth zone. This is where you will be able to conquer all your objectives through the skills you have acquired.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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TAG a friend who needs to starting living their dreams and achieving their goals!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout

FOLLOW MY PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ THE COMFORT ZONE By @JMAXFITNESS ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Do you constantly feel like you’re being too safe with your decisions? 99.9% of people settle in the comfort zone. They do this because it allows them to stay in control and when you’re not putting yourself out there, you don’t have to deal with overcoming challenges and problems. You’ll never get better!⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ To become successful, you have to step out of your comfort zone and scale up to the growth zone. This is where you will be able to conquer all your objectives through the skills you have acquired.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ TAG a friend who needs to starting living their dreams and achieving their goals!⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout - 3 days ago

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Use this if you need help making gains as a student. The key is to constantly be eating. You don’t need to have 6 full meals but you need at least 3 full meals and a couple high calorie snacks •for your meals I recommend a meat such as chicken, beef, or turkey with a source of carbs like rice or potatoes⠀⠀⠀⠀⠀⠀⠀⠀⠀
* Your snacks can include protein shakes, granola bars, trail mix, protein bars, and pbjs⠀⠀⠀⠀⠀⠀⠀⠀⠀
* These high calorie snacks will make sure your getting enough calories in daily.⠀⠀⠀⠀⠀⠀⠀⠀⠀
* Oh and don’t forget to get your sleep in, that’s when your body will produce the most growth hormone so you actually put on muscle. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you found this helpful tag a friend and Toss me a follow.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout

⠀⠀⠀⠀⠀⠀⠀⠀ Use this if you need help making gains as a student. The key is to constantly be eating. You don’t need to have 6 full meals but you need at least 3 full meals and a couple high calorie snacks •for your meals I recommend a meat such as chicken, beef, or turkey with a source of carbs like rice or potatoes⠀⠀⠀⠀⠀⠀⠀⠀⠀ * Your snacks can include protein shakes, granola bars, trail mix, protein bars, and pbjs⠀⠀⠀⠀⠀⠀⠀⠀⠀ * These high calorie snacks will make sure your getting enough calories in daily.⠀⠀⠀⠀⠀⠀⠀⠀⠀ * Oh and don’t forget to get your sleep in, that’s when your body will produce the most growth hormone so you actually put on muscle. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you found this helpful tag a friend and Toss me a follow.⠀⠀⠀⠀⠀⠀⠀⠀⠀ _____⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #musclefitness #coreworkouts #iifym #armworkout #musclebuilding #naturalbodybuilding #journeytofit #legdayeveryday #fitsagram #workoutroutine #fitnessmodel #flexibledieting #gymlifestyle #proudbutneversatisfied #irishfitfam #gymbeast #weightlosstransformation #fatloss #bodybuildinglifestyle #highprotein #nutritionplan #lowerbodyworkout #bodybuilder #fitnation #musclemass #healthyeatingideas #fitnesstransformation #bodybuildingcom #upperbodyworkout - 3 days ago

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Follow @gym_guidline for more Fitness and muscle building tips.
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#gymvibes💪#gymguide#gymguru#gymfever#gymtips#gymroutine#gymbeast#gymholic#gymgoals#gymlife💪#knowyourgains #topgymtips #bodybuilderstyle #gymmodel#gymnation #gymlegends#sixpackchallenge #knowyourgains #topgymtips#gymfanatic#fitnesspost #compoundexercise #shredded #abs #obliqueworkout

Follow @gym_guidline for more Fitness and muscle building tips. . . #gymvibes #gymguide #gymguru #gymfever #gymtips #gymroutine #gymbeast #gymholic #gymgoals #gymlife #knowyourgains #topgymtips #bodybuilderstyle #gymmodel #gymnation #gymlegends #sixpackchallenge #knowyourgains #topgymtips #gymfanatic #fitnesspost #compoundexercise #shredded #abs #obliqueworkout - 3 days ago

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Time is precious, baby girl, let's not let it go by ☁️

Time is precious, baby girl, let's not let it go by ️ - 5 days ago

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6 days ago

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Life's a Bitch , Death is her sister

Life's a Bitch , Death is her sister - 9 days ago

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Quick workout tips thanks  Dan
Posted @withrepost • @topgymtips 🚨FOLLOW PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Should you do HIIT or LISS by ​@peter_bowman⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If your main priority is muscle mass, then HIIT would seem like the best bet because it’s more anaerobic. However, If it's not properly implemented it will take away from the weight training. With same day training, your performance will take a dip, especially if you’re in a deficit.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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For example, doing HIIT the morning of a leg day is definitely not a good idea. It will most likely diminish your strength and you want to try and maintain as much strength as possible when cutting to help ensure you’re maintaining muscle!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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WIth LISS, it shouldn’t require too much to recover if it’s truly low intensity. This way you can get the calories burned, but save more energy for the weights. Over time, too much LISS will signal aerobic adaptation, which can be counterproductive for maintaining and building muscle mass.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Personally, I want to get as much as possible out of my weight training, so I prefer LISS. I usually like doing it at a seperate time to further optimize my resistance training.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Really comes down to personally preference as well. Adherence is huge so implement a strategy you can stick to and stay consistent. What do you guys prefer? LISS, or HIIT?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#topgymtips #irishfitfam #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs#absworkout #gains #powerlifting #weightlossjourney #instafitness #eatclean #fitfam #dietplan #dietstartstomorrow #fitnessmeals #flexibledieting #muscle #sportperformance

Quick workout tips thanks Dan Posted @withrepost@topgymtips FOLLOW PERSONAL PAGE @DANIELEDITOFANO FOR ALL THINGS HEALTH, FITNESS, MINDSET & MONEY⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Should you do HIIT or LISS by ​@peter_bowman ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ If your main priority is muscle mass, then HIIT would seem like the best bet because it’s more anaerobic. However, If it's not properly implemented it will take away from the weight training. With same day training, your performance will take a dip, especially if you’re in a deficit.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ For example, doing HIIT the morning of a leg day is definitely not a good idea. It will most likely diminish your strength and you want to try and maintain as much strength as possible when cutting to help ensure you’re maintaining muscle!⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ WIth LISS, it shouldn’t require too much to recover if it’s truly low intensity. This way you can get the calories burned, but save more energy for the weights. Over time, too much LISS will signal aerobic adaptation, which can be counterproductive for maintaining and building muscle mass.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Personally, I want to get as much as possible out of my weight training, so I prefer LISS. I usually like doing it at a seperate time to further optimize my resistance training.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Really comes down to personally preference as well. Adherence is huge so implement a strategy you can stick to and stay consistent. What do you guys prefer? LISS, or HIIT?⠀⠀⠀⠀⠀⠀⠀⠀⠀ . ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #topgymtips #irishfitfam #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #powerlifting #weightlossjourney #instafitness #eatclean #fitfam #dietplan #dietstartstomorrow #fitnessmeals #flexibledieting #muscle #sportperformance - 15 days ago

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#Repost @topgymtips @get_reposter 🚨IF YOU'RE LOOKING TO IMPROVE YOUR POSTURE AND MOBILITY DM @deskboundtherapy w/ THE MESSAGE: "I'm ready to improve my posture"🚨 ⁣⁣⁣⁣
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DAILY MOBILITY FOR BACK PAIN BY @DeskboundTherapy⁣
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Follow @DeskboundTherapy for daily posture, fitness, rehab and flexibility tips!⁣⁣
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Back pain can be pretty common especially among sedentary individuals due to lack of movement in the scapula, upper back and hips.⁣⁣
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1️⃣ Start with wall angles to work on scapular strength and mobility to get the shoulder blades moving.⁣⁣
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✅Next work on cat/cow and open book to mobilize the upper back 🔑⁣⁣
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2️⃣ Now let's work on opening up the hips with a hip flexor stretch and a basic hip hinge progression. Mastering this movement of essential for treatment and prevention of most lower back pain.⁣⁣
⁣⁣
✅ Core Strength, exercises like Bird-Dog and Deadbugg are are excellent for minimizing lower back pain and optimizating Lumbo-Pelvic control🔥⁣⁣
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💥TAG a friend with Back Pain ⁣⁣
⁣⁣
#topgymtips #irishfitfam #squats #deadlift #armday #chestworkout#fitness #fit #fitnessmotivation #gym#gymmotivation #gymshark #abs#absworkout #gains #powerlifting #weightlossjourney #instafitness #eatclean#fitfam #dietplan #dietstartstomorrow #fitnessmeals #flexibledieting #muscle #sportperformance

#Repost @topgymtips @get_reposter IF YOU'RE LOOKING TO IMPROVE YOUR POSTURE AND MOBILITY DM @deskboundtherapy w/ THE MESSAGE: "I'm ready to improve my posture" ⁣⁣⁣⁣ ⁣ DAILY MOBILITY FOR BACK PAIN BY @DeskboundTherapy ⁣ ⁣⁣ Follow @DeskboundTherapy for daily posture, fitness, rehab and flexibility tips!⁣⁣ ⁣⁣ Back pain can be pretty common especially among sedentary individuals due to lack of movement in the scapula, upper back and hips.⁣⁣ ⁣⁣ 1️⃣ Start with wall angles to work on scapular strength and mobility to get the shoulder blades moving.⁣⁣ ⁣⁣ Next work on cat/cow and open book to mobilize the upper back ⁣⁣ ⁣⁣ 2️⃣ Now let's work on opening up the hips with a hip flexor stretch and a basic hip hinge progression. Mastering this movement of essential for treatment and prevention of most lower back pain.⁣⁣ ⁣⁣ Core Strength, exercises like Bird-Dog and Deadbugg are are excellent for minimizing lower back pain and optimizating Lumbo-Pelvic control⁣⁣ ⁣⁣ TAG a friend with Back Pain ⁣⁣ ⁣⁣ #topgymtips #irishfitfam #squats #deadlift #armday #chestworkout #fitness #fit #fitnessmotivation #gym #gymmotivation #gymshark #abs #absworkout #gains #powerlifting #weightlossjourney #instafitness #eatclean #fitfam #dietplan #dietstartstomorrow #fitnessmeals #flexibledieting #muscle #sportperformance - 2 months ago

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