#musclebuilding Instagram Posts (703,348)

🔥 HOW TO LOSE BODY FAT 🔥 - 💃🏻 No matter who you are, or what you look like, chances are that you want to drop at least a few pounds of stubborn body fat, and likely maybe more! If that’s the truth for you, then you’ve stumbled upon the right post! Because we’re talking about how to lose body fat, with tried and true principles that you can get started with this week! Let’s dive in… - ⚖️ Step 1: CALORIE DEFICIT! In order to lose body fat, you need to consume fewer calories than your body burns each day. There are dozens of ways to calculate the number of calories your body requires to lose body fat, but a really simple way to estimate it is to multiply your current bodyweight (in pounds) by 10. Eat that many calories, lose weight (generally speaking). For a more accurate estimation, hit me with a comment or DM and we’ll chat. - 🍗 Step 2: PROTEIN! Protein is a macronutrient (as are carbs and fats) and it’s really important for fat loss, as well as muscle gain. Here’s why: protein is muscle sparing, meaning it retains lean muscle in a deficit. This means you’ll burn more calories at rest, you’ll look and feel better, and you’ll be “toned” once your body fat is lowered. Plus, protein keeps you full. Win-win-win. - 🏋🏻‍♀️ Step 3: STRENGTH TRAINING! Lifting weights won’t make you bulky or any BS like that. It’ll help you shed body fat and look sexy as hecckkkk!!! Do it 3-4x per week minimum in a deficit, and you’ll be golden. - 🏃🏻‍♀️ Step 4: CARDIO! If you love it, do it! And if you hate it, don’t. Simple as that. At it’s core, cardio for fat loss = additional calories burned (and nothing more). You don’t need it, but it can support fat loss. - 🥒 Step 5: MICROS! Eat veggies and fruits and do it often! They rock, keep you full, are healthy, yummy and amazing! - 💤 Step 6: Sleep well, and drink often. And I don’t mean alcohol! I mean good ole water! Lots of it. 64 ounces minimum per day, ideally more. - (TAG A FRIEND WHO WOULD FIND THIS POST HELPFUL)❤ ➖ ➡️Follow 💥@healthusiastik💥 for the BEST Workout Tips❗️ ➖ @ . . . . . #topgymtips #musclefitness #coreworkouts #fat #armworkout #musclebuilding #bellyfat #fatburningworkout #bodyfat #fitsagram
Zu groß , zu klein - zu dick, zu dünn, zu hell, zu dunkel, zu alt, zu jung....du kannst nicht jedem gefallen und das sollt du auch gar nicht. Wichtig ist, dass du dir gefällst. #loveyourself #beyou #beachstyle #lovemylife #mallorca #beachtime #holiday #mylove #love #vitaminsea #sea #beach #bikini #holiday #fit #beachbody #goals #fitness #body #lifestyle #fitfam #follow4followback #lovefitness #fitnesslover #musclebuilding #machdichwahr #derwilleindir #bizeps #krafttraining #trainhardfeelgood #stolzaufmich
Hey Team! We want EVERYONE participating in this ❤️along with the rest of our F45 Family in #yyc and around the world 🌎 ⁣ ⁣ The F45 Challenge is just around the corner! We know there are lots of questions so we will have TWO info sessions! ⁣ ⁣ 1st is September 29th at 11:15⁣ 2nd is October 2nd at 7pm ⁣ ⁣ These sessions are already on Glofox to book in and are open to anyone! Bring any friends or family who are wanting to hear more and are ready for #lifechanging results! ⁣ ⁣ 🔹Tailored Meal Plans ( mainstream, vegetarian and vegan ) ⁣ 🔹All Recipes for all meal plans ⁣ 🔹Shopping Lists⁣ 🔹Body Scans⁣ 🔹Before and After Photos⁣ 🔹App for daily targets and progress tracking⁣ 🔹Coach, Community and Global Support⁣ 🔹Unlimited Workout Sessions⁣ 🔹In studio and Global Prizes⁣ ⁣ Check out the hashtag #f45challenge for proven results time and time again! ⁣ ⁣ The challenge is included for all members but if you aren’t a member yet, DM us for details on how you can join us! ⁣ ⁣ #f458weekchallenge #fatloss #weightloss #musclebuilding #teamtraining #lifechanging #yycfitness #fitnesschallenge
Save this post ⬇️ @tobypinkfitness ————————————————— Sleep is often overlooked, Along with nutrition and exercise, good sleep is one of the pillars of health. You simply cannot achieve optimal health without taking care of your sleep 💤 ——————————————————— Do you struggle with sleep or Low energy levels ? If so drop me and message and I can help👍🏼
🔸GET OUT OF THE NO PAIN, NO GAIN MINDSET! 🔸Does muscle pain (DOMS) mean you had a good workout? NO! Does it mean the workout was bad? NO! 🔸The pain you feel the days following a workout is essentially your body reacting to a new stimulus e.g. New training plan, heavier weight, rep ranges etc. 🔸But your body should adapt to this over time, if you are following a plan over a few weeks, months but are still getting this pain, you may want to rethink what you are doing! 🔸Are you sleeping enough? Are you hydrated? Are you feeling your body correctly? Mobility work?
FOR CONSULTING PLEASE EMAIL THE FOLLOWING: 1}. FINANCE - [ ] Financial Management - [ ] Debt Consolidation - [ ] MILIITARY *TSP* - [ ] Crypto Investing - [ ] Forrex Tutorial - [ ] Retirement Information 401K 2}. FITNESS - [ ] Personal Fitness / Nutrition - - “Email me for personalized workout plans.” *****WE TAKE VENMO AND PAYPAL CONTACT Email: Chrisjwhitehead@yahoo.com Instagram: Coachchriswhitehead YouTube: InvestmentCoachChrisWhitehead SUPPORT OUR PATREON Christopher Whitehead #gym #train #muscle #buildmuscle #motivation #trainhard #bodybuilding #strength #musclebuilding #goals #pumpchasers #coachchriswhiteheerad #24hourfitness_imperial #muscle #food #nutrition #bodybuilding #muscle #bulk #sanDiego #navy #fit #strong #strenghttraining #transformation #shred #gym #ironaddicts #strongman #vshred #bradlymartin #zooculture #zoo #strongman
🚨ARE YOU READY TO TAKE ACTION?🚨⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Click the link in our bio for our FREE kickstarter guide and begin your fitness journey today.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ CREATE YOUR OWN WORKOUT 🔥 by @physiotrition⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you are a beginner to the gym or even just struggling with boredom in your training regimen, then give this workout a go. I recommend doing it three times per week. .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Aim to include 1-2 exercises for each body part listed above for 3-4 sets of 4-12 reps. Pick the exercises you enjoy doing and have fun with it.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you know somebody who is having trouble structuring a workout, TAG them 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
TRICEP PUSHDOWNS - If you enjoy my content, make sure to follow me, @bodybuildinggymcenter for daily fitness content 😁. - Here’s a helpful video illustration of rope tricep pushdowns by @nattyknowledge. Tricep pushdowns are a great exercise to target the lateral head of the tricep. Using a rope also places a bit more emphasis on the often forgotten medial head as well. - To execute these correctly, you should lean forward just a bit and start the rep at around chest height. You don’t need to bring the attachment as high as possible and you certainly do not need to go heavy on these to get the most out of it. -credit : @apfau Follow ➡️ @bodybuildinggymcenter Follow ➡️ @bodybuildinggymcenter Follow ➡️ @bodybuildinggymcenter ❤️❤️❤️
Building a good set of legs can be hard work. ⁣ ⁣ Building a good set of calf’s is even harder! ⁣ ⁣ THE number 1 thing that will give you the greatest calf’s known to man? GENETICS! ⁣ ⁣ That being said, EVERYONE can grow a better set of calves, if you know how to train them correctly. ⁣ ⁣ People give up easy on them because: ⁣ A. Training calf’s hurts! They build up lactic acid fast. ⁣ B. People have limited flexibility which leads to poor range of motion. ⁣ ⁣ As Charles Poliquin once said ‘ If every set of bicep curls performed in the gym was matched with a set of calf’s, everyones average calf measurement would be at least 2 inches bigger!’⁣ ⁣ ⁣ RULES OF TRAINING⁣ ⁣ - Keep time under tension between 20-40 seconds per set⁣ ⁣ - Train twice per week⁣ ⁣ - Use pauses at the top and the bottom of each rep - Try at least 4 seconds at the top of the movement and a 2 second stretch at the bottom ⁣ ⁣ - DO NOT GO TO HEAVY - stop ego lifting and focus on the squeeze ⁣ ⁣ Start adding them in on your leg days and watch your calf’s grow! ⁣ ⁣ Tag someone who you think this could help! 🦵🏻⁣ #youronlinebodytransformation #calftraining #legday #matchsticklegs #musclebuilding #fatloss
#WednesdayWisdom "Just do you and be happy about it, dont follow what you think people will except you for. Follow your heart, follow your desires, follow your ambition, follow the money, follow the pussy and follow me on Instagram god dam it (mazey_twj) Shit, life and people always find ways to distract you from being yourself. Make you feel like the you that you want to be is fucked up or not worthy. Man fuck those people! It's always them super insecure and unhappy ones that want to project their own fears and insecurities onto you. Now you need to not give a fuck, you need to whip your dick out and fuck the world extra hard. Because we are going up, THE ONLY WAY IS UP" 💯🔥 #Training #Weightlifting #GetItDone #bodybuilding #PureGymTelford #InstaFit #Gains #TrainWithJay #Goals #consistency #muscle #Power #strength #musclebuilding #transformation #accountability #SummerShred #deficit
𝐀𝐑𝐄 𝐘𝐎𝐔 𝐌𝐀𝐊𝐈𝐍𝐆 𝐓𝐇𝐄𝐒𝐄 𝐂𝐎𝐌𝐌𝐎𝐍 𝐏𝐔𝐒𝐇𝐔𝐏 𝐌𝐈𝐒𝐓𝐀𝐊𝐄𝐒?? - Follow @TheTrainingManual for daily fitness/nutrition tips & education📚 - As you can see in the top photo, I’m shrugging my shoulders and allowing my elbows to point straight out at a 90 degree angle from my body. This not only over-engages the upper trap muscles, which tend to be overdeveloped already, but it also puts the shoulders in a vulnerable position. If you ever experience shoulder discomfort during pushups, this positioning error may be the cause! - In the bottom photo, you can see that I have “anti-shrugged” my shoulders by creating space between my upper traps and ears. This helps to engage the lat muscles and relaxes the upper traps. I also have my elbows closer to my body, pointing about 45 degrees away, which helps to keep my shoulders in a more optimal position! This is a general guideline and there’s definitely some wiggle room with the elbow angle, but somewhere in this vicinity will be ideal! - Great post by @achievefitnessboston - Share with a friend who’s working on their pushups, and give this post a double tap if you found it helpful! Until next time, peace, love, and muscles!✌️💙💪 . . . Great post by @jasonlpak from @achievefitnessboston . . . .⠀⠀⠀⠀ #musclebuilding #buildmuscle #chestworkout #chestworkouts #pushpulllegs #pushday #pullday #squat #squats #glutes #quads #hamstrings #yoga #fitness #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding   #deadlift #squat #hypertrophy #legday #workout #yogaformen #physio #irishfitfam #mobility   #yogafit   #iifym
Yesterday we discussed the differences between the SNS and PNS; today we are diving a bit deeper into the neurotransmitters and receptors that make the changes happen. Since the neurotransmitter cannot enter the cell itself, all receptors are coupled to G proteins which serve as secondary messengers when a neurotransmitter attaches. Sympathetic neurotransmitters include norepinephrine (epinephrine too, but focused on norepinephrine); these neurotransmitters bind to 1 of 5 receptors: alpha 1, 2 and beta 1, 2, or 3. This is where most stimulants act. Things like DMAA are highly adrenergic, causing bronchodilation, etc. Alpha 1: stimulation leads to increased intracellular calcium, causing an excitatory response and contraction in smooth muscle. Alpha 2: stimulation leads to an inhibitory effect; relaxation of smooth muscle, and inhibition of further norepinephrine release via a negative feedback loop (norepinephrine inhibits its own release). Beta 1: primary adrenergic receptor on the heart and kidney, increases heart rate and contractility and renin secretion in the kidney (necessary in the formation of angiotensin 1 from angiotensinogen, key in blood pressure regulation). Beta 2: located in smooth muscle, and lungs; serves as a vasodilator, relaxes smooth muscle and bronchodilates the lungs allowing for more air flow. Beta 3: located in adipocytes, stimulation causes increased lipolysis for energy usage. Parasympathetic neurotransmitters include acetylcholine; this neurotransmitter binds to either nicotinic or muscarinic receptors. Known for its impact on muscular health, acetylcholine is vastly important for the body. Nicotinic: causes rapid increase in cellular permeability to sodium and calcium leading to depolarization in cells, necessary for muscular contraction. Muscarinic: linked to G proteins which carry out the intracellular effect; can either be inhibitory or excitatory depending on tissue where it is found. In the heart, muscarinic receptors are inhibitory, decreasing heart rate. In the lungs, these receptors are excitatory, causing airway smooth muscle contraction and bronchoconstriction.
Vitargo is a unique carbohydrate because it is specially processed to yield a high molecular weight profile that is massively different from the carbohydrates that make up sugars (e.g. glucose, fructose, sucrose) and maltodextrin found in ordinary sport, energy, and recovery drinks. ———- Fast absorbing for muscle recovery & refueling* Free of banned substances and gluten free Fuel before, fuel during, fuel after Can be stacked with your favorite non-carb supplements ———- *Fitcepsindia Assured Authenticity* ———- Buy now at the cheapest prices @fitcepsindia www.fitceps.co.in ••• #vitargoindia #vitargocarboloader #vitargocarboloaderindia #carbs #carbos #muscles #musclebuilding #gym #muscleindia #fitnessindia #indiafitness #vizagfitness #fitnessbangalore #fitnessdelhi #delhifitness #fitnesschennai #fitnesslucknow #humfittohindiafit #fitnesshyderabad #fitnessjodhpur #proteinindia #fitcepsindia #sayyestofitceps #deliveringgains
Wanted to write something meaningful about persistence and vanity and how it's an Orubus then was like naaaaaa fck that lighting was just on point so wanted to see if it made a decent snap 😜📸 all bout that mise en scene mate 😆😆😆 #pose #gymaddict #gymlife #gymmotivation #fitness #fitnessfreaks #musclebuilding #liftheavy #pumped #model #fitnessmotivation #hiit #PureGym
Your mind must arrive at the destination before your body ever can. Go half in or all in? . This might be true to my recovery but it’s equally true to all your goals 💁🏼‍♀️ . #allin #normalizenormalbodies #hypothalamicamenorrhearecovery
The plank is one of the most performed exercises. However, many people sacrifice the form to increase the length of the plank. This defeats the purpose of the plank and does not work the abs. - Your plank should look like a plank, (crazy coincidence with the name of the exercise) not the Himalayas. - Some common mistakes include: looking up (puts pressure on your neck and spine), having a bent lower back (weight is on your back instead of your abs), bent knees and having your elbows in front of your shoulders. FOLLOW @fitnesssfy for more great fitness motivation and advice 💖🏃🏽‍♀️ . Credit 👇 @nattyknowledge . . #bicepsworkout #armsworkout #armday #biceps #bicepcurls #bicepworkout #bicep #backandbiceps #musclebuilding #bodybuild #teamselfcultured #everydayisarmday #gymmemes #gymmotivation #motivationalquotes #gymtime #shreddedunion .
@amazinggrass have produced a clean, vegan and organic protein smoothie with a 20g pea, hemp, chai and quinoa protein base. It also contains 2 full servings of fruit and veg and is so tasty in its chocolate peanut butter flavour! They do other flavours like vanilla and chocolate but this one is my fave! Protein is also known as the building blocks of our cells and tissues within the body so this is a great way to get a dose with added nutritional value and for post workout fueling 🙌🏽💪🏽 #protein #proteinshake #peaprotein #hemp #hempprotein #veggies #quinoa #healthyfood #guthealth #nutritionist #workout #exercise #love #healthy #healthyfood #happiness #nutrition #healthyrecipes #health #antioxidants #protein #postworkout #proteinbowl #berries #diet #musclebuilding #weights #burnfat #loseweight #weightloss #workout #instagood #instadaily
🌟Any Dream You Have You Must Ignore Any Negative Vibes,Thoughts, & People.🌟We Are All Here For A Reason...Majority Actually Don't Understand Because They Pursue Life On Easy Mode...💎It's The Hard/Difficult Mode & Risk You Take That Will Actually Have You Live Your Dreams Higher Then You Imagined💎 You Can Do It. ♟ALPHADOMX♟ - - - - - #Domination #lasvegas #inspirational #Confidence #alphamale #inspiration #Motivation #Fitnessmodel #abs #gym #texas #musclebuilding #sixpack #Gymlife #workout #GymTime #Exercise #Healthy #Lifestyle #redpill #weightloss #dedication #inspire #influence #passion #PersonalTrainer #fitness #Weights #motivate
FAT LOSS OR WEIGHT LOSS?🔥 (by @blaze_athletics)⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Losing WEIGHT consist of losing water, glycogen, fat and even muscle during a dieting phase. This results in looking in as a smaller person overall.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Losing FAT, on the other hand, ensures you retain your muscle during a cutting phase and allows you to look more lean overall.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Remember, for the majority of the people who are trying to lose weight, losing weight whether or not you end up looking ‘smaller’ or more ‘toned’ is still a major achievement.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Looking ‘smaller’ is a goal for many individuals, however if you want to look your best it’s important to spend some time learning about the basics of nutrition and training.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Learning about what nutrients you need and how much you should eat to achieve your goals is a crucial part of the transformation process. Start by tracking your calories and macros. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ For the majority of people’s fitness journeys, they try to lose weight instead of focusing on losing fat. Most likely you are eating too little, not getting enough protein in, and doing way too much cardio. This results in losing ‘weight’ and looking ‘small’.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ When you try to lose fat, make sure to prioritize strength/resistance training and tracking your calories, as you only need to be in a moderate deficit to lose fat.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tag someone who needs to see this!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ FOLLOW 👉🏻@zhanayperformance ⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fatloss #caloriecounting #liftheavythings #muscle #musclebuilding #gainmuscle #musclegains #gymmemes #musclefood #wheyprotein #strengthtraining #strengthandconditioning #strengthening #gainmuscle #gains💪 #fitnesslife #fitnessfreaks #fitnesstips #gymshark #creatine #workouts #workoutroutine #workouts #goodworkout #gotothegym #bodybuildinglifestyle #bodybuildinglife
Why do we train?? I'd argue that most people dont train to look good, but train more so to feel better, physically and mentally. Obviously looking good to most people is a massive bonus. I find my mental health is far better when I train, it clears my head, let's me focus and allows me to see progress that I might not identify within my life at the time.. I've struggled many times, and usually that correlates with injuries or very busy periods of life when training has to take a back seat. It's a therapy, similar to yoga, pilates and meditation. Training and exercise teaches you alot about yourself that you didnt know.. Your limits Your mentality Your focus Your health Why do you train? - - - - - - #mentalhealth #motivation #health #fitness #muscle #bodybuilding #coaching #consistency #nutrients #musclebuilding #training #shoulders #fitness #aesthetics #physiquecoach #physique #gains #limitations #focus #meditate #mental #why
It is a common misconception that you have to work your abs a lot in order to have abs . In reality,everyone have a beautiful set of abs underneath their fat. . By working out your abs you can make them bigger and sharper, but you will not be able to see them unless you have low enough body fat. . A lot of people say abs are made in the gym , but what i say is abs are made in gym and revealed in the kitchen 😉😊 . . #abs #musclebuilding #growth #musclegrowth #diet #kitchen #gainingmuscle #powerbuilding #body #building #bodybuilding #naturatbodybuilding #squat #bench #sixpack #workout #motivation #healthydiet #mealplan #diet #nutrition #deadlift #dietitics #fun #nature #musclemass #muscles #forming #absformation #body #upgrading #naturally
Few Exercises from my leg day. I didn’t record hamstring curls or calf raises. Now it’s time to go home & chillax on Battlefield🎮 #legday #legdayworkout #legs #sore #gym #gymmotivation #gymlife #fitnessmotivation #fitness #fitnesslife #weightlifting #squats #deadlifts #lunges #gamer #geek #nerd #musclebuilding #strength #form #progress #arnoldschwarzenegger
🔥8 WEEK BODY TRANSFORMATION 🔥 - - - I'm so proud of my clients when they achieve things that they thought were impossible! From never lifting a weight, only doing body weighted exercises to smashing weight training and completing PBs on the barbell and rack! - - - There's more to come and I can't wait to see what we achieve!
Back & Bicep workout👉🏼➡️ Swipe & Save ————————————— • Strict weighted Pull Ups - 5 x 8-10 • Bent over barbell rows - 5 x 8-10 • Dual cable pull down - 4 x 10-12 • Single arm cable row - 4 x 10-12 • Standing rear felt raise - 3 x 12-15 • EZ bar curls- 3 x 8-10 • Dumbbell Hammer curls - 3 x 10-12 ————————————— #workout #bicepworkout #backworkout #backandbiceps #athlete #fitness #strength #endurance #training #aesthetics #australia #noosa #sunshinecoast #bodybuilding #workouts #workoutplan #onlinecoach #fatloss #lifting #musclebuilding #arnold #health #armworkout #leanmuscle #personaltrainer #personaltraining #onlinecoaching #fitnessmotivation #lifting
@erasablemedspa #GettinFlexyWithIt ・・・ B🍑🍑TY! It’s like a non-surgical butt lift! The truSculpt flex stimulates muscle contractions creating up to 30% muscle mass to tone and lift the glutes. Equivalent to 20,000+ squats, surgery is no longer your only option to get those buns of steel. Results after 4 flex sessions spaced over 2 weeks. No pain. No surgery. No needles.
Something is always better than nothing. 👌 . I didn't feel good on the day I recorded this, I was crazy tired and hadn't had the time to eat properly the day before. As expected, when it came to training there was no way my body was going to put up its usual numbers. But I still did something and I felt better for it, even if it wasn't 100% to plan, which was absolutely better than if I'd have sacked it off and done nothing. . Not every day is gonna be your best one, but it can still make you better. 🏋️‍♀️ . . . . . #workoutwednesday #barbell #complex #powerclean #cleanandjerk #olympiclifting #crossfitgames #crossfitlife #crossfitchicks #fitnesslife #fitnessaddict #weightlosstransformation #weightlosshelp #musclebuilding #motivationgym #onlinecoach #stronggirls #fittips #functionaltraining
BRO DIET vs FLEXIBLE DIET By @JMAXFITNESS . . Did you know you can still jacked eating all the foods you enjoy? . There’s a strong misconception that you have to eat 100% “clean” foods all the time. This just isn’t true. In terms of losing fat or building muscle, the most important thing is you caloric intake, followed by your protein intake. . For most people, it’s going to be way too difficult to adhere to a diet if they don’t have some form of flexibility in their diets. . That’s why I preach an 80/20 approach to nutrition. Eat 80% of your foods from as close to nature as possible; fruits, vegetables, grains, seeds and meats. The other 20% can come from the foods you enjoy. . This is the EXACT approach I use to be able to go out and enjoy meals with friends an still stay JACKED year round. Just take the example in picture. The food on the left hand side is not only tastier, but actually has less calories. So, if I was trying to lose fat, it technically would be better suited than the food on the right. . This is roof that sometimes the "healthy" option isn't the only option. . If you know somebody who’d be interested in flexible dieting, TAG them below. - - #workoutday #getshredded #musclebuilding #leanmuscle #fitnessmotivation #workoutdone #workouttips #exercisetips #fitnesstips #workoutplans #instatravel #beach #beautiful #instagram #explore #travelling #art #wanderlustwednesday #travelpic #welivetoexplore #adventurer #travelgoals #wandern #cntraveler #ilovetravel
Fat loss fundamentals ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Adherence: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Without the ability to adhere to a calorie deficit you will not lose fat. So creating strategies and routines within your lifestyle to drive adherence is going to be an extremely fundamental aspect of achieving long term fat loss. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ As most people say "I know how to lose fat I just can't stick to it long enough" ⠀⠀⠀⠀⠀⠀⠀⠀⠀ There are endless ways to build adherence and all should be applied contextually as we're all different and lead different lives, but there are some fundamental principles that will lead to a big long term return. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✔️ Accept that adherence and consistency are built through trial, error, monitoring, measuring and readjusting to fit into your lifestyle over time. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✔️ Create daily structures and routines that allow you to limit decision fatigue whilst hitting your targets. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Can't prepare breakfast? have some whey protein, oats and peanut butter prepared in your bag the night before. Can't prepare lunch? Find a local convenience store nearby and grab some deli meat, veggies and fruit on your way to work. Can't get your cardio in? Get off the bus or train one stop before your destination. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✔️ Build your diet around low-calorie volume dense foods to help manage hunger and cravings. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Not only is this going to help you stay fuller for longer but you'll be getting a whole host of micronutrients and fiber. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✔️ If you've got a history of overeating after any period of calorie restriction then starting at a higher caloric intake may be your best bet. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Once you've established the habits and strategies within your lifestyle needed to maintain your fat loss then you can begin to look into shorter more aggressive fat loss phases. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In the early stages of transforming your physique, it's crucial you start with an awareness of the impact of your current choices on your long term results. This is where having the impartial and objective eye of a coach can be a game-changer
BRO DIET vs FLEXIBLE DIET By @JMAXFITNESS . . Did you know you can still jacked eating all the foods you enjoy? . There’s a strong misconception that you have to eat 100% “clean” foods all the time. This just isn’t true. In terms of losing fat or building muscle, the most important thing is you caloric intake, followed by your protein intake. . For most people, it’s going to be way too difficult to adhere to a diet if they don’t have some form of flexibility in their diets. . That’s why I preach an 80/20 approach to nutrition. Eat 80% of your foods from as close to nature as possible; fruits, vegetables, grains, seeds and meats. The other 20% can come from the foods you enjoy. . This is the EXACT approach I use to be able to go out and enjoy meals with friends an still stay JACKED year round. Just take the example in picture. The food on the left hand side is not only tastier, but actually has less calories. So, if I was trying to lose fat, it technically would be better suited than the food on the right. . This is roof that sometimes the "healthy" option isn't the only option. . If you know somebody who’d be interested in flexible dieting, TAG them below. - - #workoutday #getshredded #musclebuilding #leanmuscle #fitnessmotivation #workoutdone #workouttips #exercisetips #fitnesstips #workoutplans
Do you love your body at all angles? . The cool thing about working out is that if you have an angle you don’t like, you can literally build and shape your body until you do! . Yes we are all born with certain genetics - bone structure, limb length, etc, but you can dramatically change your shape by adding muscle in specific areas! . Start your transformation today - TASHASTARFITNESS@GMAIL.COM ⭐️ . #coach #onlinecoaching #bodyrecomp #fatloss #musclebuilding #resistancetraining #shape #goals #growth #bikinibod #athlete #weightloss #diet #nutrition #workout #training #abs #glutes #bootygains #hourglass #hardworkpaysoffs
Back and shoulders exercises with @matome.masanya #muscle #fitness #musclebuilding #dedication #nevergiveup 👊🏽
vege obiad ☺️ makaron pełnoziarnisty z tofu wędzonym, papryką i pieczarkami 👌🏼 . #fitfreak #obiad #dbamoklimat #weganizm #wiemcojem #dinner #vegan #healthy
Before I begin, I am leaving out the very important third branch, the enteric system so I can focus on the juxtaposition of the sympathetic and parasympathetic systems. Starting with the ANS as a whole; it plays a critical role in homeostasis via regulation of blood pressure, digestion, and thermoregulation. It is also known as the involuntary nervous system since it functions without conscious control. This system innervates cardiac muscle, smooth muscle, and the endocrine system. The sympathetic nervous system, activated with stress, utilizes the neurotransmitter norepinephrine to bind to one of the multiple adrenergic receptors in the body. Depending on the location, these different receptor sites have a range of impacts. The “fight or flight” response that activates the SNS initiates a whole body response; the most prominent being the shunting of blood into skeletal muscle tissue. Vasoconstriction occurs in tissue considered unnecessary for survival; like the bladder and digestive tract. Glycogenolysis, lipolysis, gluconeogenesis occur at higher rates to ensure that there is ample available energy. The parasympathetic system, activated during relaxation, utilizes the neurotransmitter acetylcholine to bind to one of two types of cholinergic receptors; nicotinic and muscarinic. Again, depending on receptor location impacts vary. The “rest and digest” response that is the PNS serves to conserve energy and enhance digestion. Salivary secretions, gastric secretions and motility are all stimulated to facilitate digestion and proper assimilation of nutrients. Blood is more evenly distributed throughout the body with an emphasis on the digestive system. Stress is absolutely necessary for healthy living, however chronic stress can be incredibly detrimental to health and wellbeing. Chronically high glucocorticoid levels can lead to elevated fasting blood glucose, high blood pressure and poor digestion and nutrient assimilation to name a few. Do your best to manage stress and stay away from a chronically sympathetic driven state. Find balance between the two. Let me know if you want me to dive deeper into the ANS and its neurotransmitters!
An alkaloid that is gaining more and more popularity among mainstream fitness, berberine has a host of benefits that extend past its touted impacts on insulin sensitivity and blood glucose. 🔄Berberine activates an enzyme in the body called Adenosine Monophosphate-Activated Protein Kinase, or AMPK, this is also activated by Exercise, fasting, calorie restriction, etc. The activation of AMPK is typically activated when cellular energy levels are low, stimulating glucose uptake and fatty acid oxidation for energy. AMPK is a catabolic enzyme and on the opposite spectrum from Mammalian Target of Rapamycin, or MTOR, its anabolic counterpart. Continuing on its impacts metabolically, in preadipocytes, berberine suppresses differentiation and may reduce pro-adipogenic receptors. It appears to increase glucose uptake and mitochondrial biogenesis in muscle cells as well as a result of AMPK. Berberine is also highly anti-inflammatory. 🧠Berberine interacts with alpha-adrenergic receptors in the body, stimulating increases in neural norepinephrine. It also has been shown to increase dopamine concentration in the brain. In mice, Berberine also exerts anti-depressive effects via its impact on Sigma-1 receptors (same target as DMT). These are just a few of the benefits.
frytki z batatów 🍟 proste, a jakie smaczne 🤤 . #fitfreak #frytki #bataty #wiemcojem #chips #sweetpotato #healthy
Up until the invention of incandescent lighting the sun was our source of light (besides fire). We based our waking/sleeping schedule off of the sunrise and sunset, creating a rhythm based on the 24 hour day/night cycle. If you have studied physiology or biology, you know that the body loves rhythms and consistency. We tend to be at our best when our schedule is consistent day to day, especially with bedtime and waking up. There is way more to be learned about circadian rhythms, but this post will focus primarily on blue light and its deleterious impact on circadian rhythms. We are constantly bombarded with blue light at the worst times, especially at night; TVs, cellphones, computers, lighting fixtures in the house, etc. and these all interfere with endogenous regulation of our rhythms. Light isn’t the enemy though, we just have it backwards. We spend our days inside, away from the sun. When the sun goes down, we extend the day with artificial lighting etc. Melatonin, a hormone produced that regulates our sleep-wake cycle, is critical in maintaining a proper circadian rhythm. In the absence of light, this hormone is produced. Melatonin synthesis is disrupted by blue light, therefore disrupting the sleep-wake cycle that governs our body. We need sleep, good sleep that is, to keep our machine running properly. Sleep is the time when our body gets its tuneup and where healing and regeneration happens. Avoid heavy usage of phones, TV, computers, or any artificial light after the sun sets. If you are adamant about using your phone, etc. then get a good pair of light blocking glasses like @ra_optics.
Ensuring that you are sleeping enough helps with hormonal health via its direct impact on the hypothalamic-pituitary axis and the autonomic nervous system.  Hormonal patterns that are linked with our circadian rhythm are thrown off with sleep deprivation, not to mention the countless other disease related cascades that are initiated. Deep sleep is correlated with higher rates of parasympathetic nervous system activity with lower rates of sympathetic nervous system activity. When sleep deprivation is present - the opposite exists. Furthermore, most endocrine organs are sensitive to these shifts in autonomic nervous system - like the pancreas, which we rely on for insulin. Chronic sleep deprivation is also linked with higher levels of circulating cortisol, the stress hormone, which makes sense since there is higher sympathetic tone. However, it is especially elevated in the evening, where it should be lowest. TSH, or thyroid stimulating hormone, was also drastically decreased following sleep deprivation. We know how important proper thyroid function is in metabolic health. Leptin and Ghrelin, hormones that control satiety/hunger, respectively, rely heavily on good sleep, this can mean a difference in your body efficiently losing weight or not. Leptin levels, were shown to decrease with chronic sleep deprivation regardless of caloric intake. This means that regardless of how much food was consumed in that time period, the body’s leptin levels were signaling that the individual was in a starved state. Ghrelin levels were elevated with sleep loss, stimulating a greater appetite with an affinity towards carbohydrate rich foods. In conclusion, lack of sleep plays a huge role in our body’s ability to accurately signal hunger and satiety, this could easily lead to overeating and therefore weight gain. Insulin and Glucagon, hormones that regulate blood sugar are also thrown out of whack, leading to insulin resistance and poor nutrient assimilation, therefore fat gain. Marked postprandial elevations in blood glucose in a sleep deprived state were also noted. CONTINUED IN COMMENTS.
When it comes to training or nutrition, often times we get stuck focusing on the minutiae. I’m not saying this is wrong or bad (most of the time), but it’s easy to stray from looking at the big picture. Whatever your goal may be, that’s what your focus should be on - ticking the boxes each day to ensure you are incrementally getting closer; making PROGRESS. Not everyday is going to be a perfect day. Not every session will be a 100% effort. This is where mindset matters; being able to take what you can from the days where there isn’t much to take is what sets people apart. There is no optimal approach, whether your goal is hypertrophy, weight loss, etc. Obviously some ways are better than others, but it takes time to find what works BEST, not what works perfectly. Searching for perfection is an arduous effort that will leave you burnt out and unmotivated. Adherence and consistency are your best bets when it comes to progression. Do the work day in and day out and you will reap the reward soon enough.
Hypertrophy is a complex process in the body, but in order to make it happen keeping things simple is your best bet. No you don’t need to “confuse” your muscle by replacing your movements every other week. Instead, you should stick with the basics as your bread and butter and focus on PROGRESSION. Your program should be based on how well you recover, so volume and intensity should revolve around that. Progression is your best friend when your goal is hypertrophy. A progressive mindset isn’t limited to the gym; progressive eating, progressive body weight, etc. Growing is simple, so keep things simple. Track your lifts, and beat your log book every session. To me, the competition between me and my log book is fun and I look forward to it and get nervous when the time comes to progress. Track your recovery as well, if you’re training balls to the wall then you better be recovering balls to the wall too (if that makes sense lol).
Proper digestion should be a key component to any lifestyle. If you aren’t digesting the food well, then the nutrients from that food aren’t being assimilated and that’s not a good thing. People often thing of digestion as what happens in the stomach, while this is true, there are a few more steps that take place prior to the food reaching the stomach. Optimizing these first steps will set you up for better digestion and nutrient assimilation. Before food even touches your mouth, the cephalic phase of digestion is already underway. Seeing, smelling or anticipating food stimulates release of gastric secretions and insulin. These secretions continue as you eat. Digestion starts here, optimizing digestion in this phase requires a relaxed state with minimal stress or distractions. Now the food is in your mouth, here is where chewing plays a crucial role in digestion. Taking your time chewing the food, increasing surface area, mixing in salivary secretions and focusing on enjoying your food is key. These two phases of digestion are often not part of the discussion between those who want to optimize it. In my opinion, these are the two most important aspects, and where doing something poorly will have the biggest impact on digestion. TAKEAWAYS: eat in a relaxed environment, don’t eat in front of your computer screen, don’t eat while you’re working, CHEW YOUR FOOD, and make food that you want to eat and enjoy.
Your two best friends when it comes to proper sleep and circadian rhythms (mouth tape and nightly routine are a part of this too). Blue light blockers are crucial in maintaining a proper circadian rhythm and melatonin production at night. The amount of blue light we take in on a daily basis is highly unnatural (paired with limited sun light). Blue light is a sympathetic agonist, and if you’re on Instagram or any other social media, this can also add to the stress. Pairing the lack of melatonin production, screwed up circadian rhythm due to the constant intake of blue light makes for very poor sleep. Poor sleep leads to a cascade of other health degradations. Chronically elevated cortisol, elevated blood glucose, high blood pressure, mental declines, etc. Nasal strips and mouth tape are also critical in a well rounded sleep protocol. Oral breathing, while necessary in some instances, isn’t good if it is not necessary. Nasal breathing on the other hand is a parasympathetic activity in itself, relaxing you and setting you up for better sleep, especially when paired with blue light blockers. It also increases production of nitric oxide, which is critical for blood vessel health. #FITSTYLE