#getshredded photos & videos

283.1k Posts

I’ve been using these grips from Amazon lately and I’m loving pump I get from them! They seriously turn up the intensity ⬆️🔥. These are also a fraction of the cost of barbell grips from the “popular” brand and they come in small, medium and large. They are also on sale right now for Prime Day!
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Get them here ➡️➡️ https://amzn.to/2lADTVp
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And check out my Amazon lists for other great accessories and supplements that I use ⬇️⬇️
Amazon.com/shop/liftingdust
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#fatgripz #fatgrips #fatlosstips #amazonfinds #primedaydeals #primeday #armworkout #bigarms #gains #gainsville #getshredded #waronfat #dadswholift #dadbod #dadsthatlift #utahfit #utahfitfam

I’ve been using these grips from Amazon lately and I’m loving pump I get from them! They seriously turn up the intensity ⬆️🔥. These are also a fraction of the cost of barbell grips from the “popular” brand and they come in small, medium and large. They are also on sale right now for Prime Day!


Get them here ➡️➡️ https://amzn.to/2lADTVp


And check out my Amazon lists for other great accessories and supplements that I use ⬇️⬇️
Amazon.com/shop/liftingdust



#fatgripz #fatgrips #fatlosstips #amazonfinds #primedaydeals #primeday #armworkout #bigarms #gains #gainsville #getshredded #waronfat #dadswholift #dadbod #dadsthatlift #utahfit #utahfitfam

2 meals 1 box
800gr chicken, whole broccoli (~400gr)
#cleaneating #getlean #getshredded #protein

2 meals 1 box
800gr chicken, whole broccoli (~400gr)
#cleaneating #getlean #getshredded #protein

DID YOU KNOW⁉️ Set your equipment first. Put the safety pins of your Power Rack at the proper height so they can catch failed weight. Center your Bench. Then set yourself before unracking the weight. Your wrists will bend if you grip the bar wrong. Your shoulders will move if your shoulder-blades aren’t tight. And you can’t fix it mid-set when heavy weight is crushing you. Setup properly to improve your form and increase your Bench Press

Lie Down. Sit at the end of your flat bench first. Then lie down by lowering yourself back on the bench. Put your eyes under the bar.

Squeeze Your Shoulder-blades. Raise your chest and tighten your upper-back. Put your shoulder-blades back and down. Squeeze them.

Grab The Bar. Pinky inside the ring marks. Hold the bar low, close to your wrist. Squeeze the bar using the full grip so it can’t move.

Set Your Feet. Feet flat on the floor using a shoulder-width stance. Set your one foot under your knee first, then set the other one.

Unrack. Straighten your arms to lift the bar out of the uprights. Move it horizontally until it’s balanced over your shoulders. 🏋🏿‍♂️TAG SOMEONE YOU BENCH MORE THAN🏋🏿‍♂️ DAILY POST FOR INFORMATIONAL FITNESS TIPS & TRICK 👇👇👇👇FOLLOW 
@getright_fitness
@getright_fitness
@getright_fitness
@getright_fitness
@getright_fitness
TURN ON POST NOTIFICATIONS ‼️🛎
(Via/ @pheasyque)

DID YOU KNOW⁉️ Set your equipment first. Put the safety pins of your Power Rack at the proper height so they can catch failed weight. Center your Bench. Then set yourself before unracking the weight. Your wrists will bend if you grip the bar wrong. Your shoulders will move if your shoulder-blades aren’t tight. And you can’t fix it mid-set when heavy weight is crushing you. Setup properly to improve your form and increase your Bench Press

Lie Down. Sit at the end of your flat bench first. Then lie down by lowering yourself back on the bench. Put your eyes under the bar.

Squeeze Your Shoulder-blades. Raise your chest and tighten your upper-back. Put your shoulder-blades back and down. Squeeze them.

Grab The Bar. Pinky inside the ring marks. Hold the bar low, close to your wrist. Squeeze the bar using the full grip so it can’t move.

Set Your Feet. Feet flat on the floor using a shoulder-width stance. Set your one foot under your knee first, then set the other one.

Unrack. Straighten your arms to lift the bar out of the uprights. Move it horizontally until it’s balanced over your shoulders. 🏋🏿‍♂️TAG SOMEONE YOU BENCH MORE THAN🏋🏿‍♂️ DAILY POST FOR INFORMATIONAL FITNESS TIPS & TRICK 👇👇👇👇FOLLOW
@getright_fitness
@getright_fitness
@getright_fitness
@getright_fitness
@getright_fitness
TURN ON POST NOTIFICATIONS ‼️🛎
(Via/ @pheasyque)

Сегодня потренировались вместе с @kafe___doit в @arystan_gym покачали грудные мышцы🤪
#aesthetic#aesthetics#aesthetickzo#mensphysique#shredded#getshredded#fitnessmodels#fitnessmotivation#fitnesskaz#backday#backtraining#kyzylorda#redteamkzo

Сегодня потренировались вместе с @kafe___doit в @arystan_gym покачали грудные мышцы🤪
#aesthetic #aesthetics #aesthetickzo #mensphysique #shredded #getshredded #fitnessmodels #fitnessmotivation #fitnesskaz #backday #backtraining #kyzylorda #redteamkzo

Rückblick. 4 März 2019. Das Gewicht hat sich reduziert und pendelte sich die letzte Februarwoche zwischen 103-104 kg ein. Es wurde Zeit weitere Kcal in Form von ca. 50 gr Kohlenhydraten zu streichen. Makros: 300 gr. Eiweiss / 150 gr. Carbs / 90 gr. Fette. Aktivitätslevel wurde hingegen immer noch nicht bewusst angepasst. 😏✌ #polishlauch#polish#lauch#diet#diät#getshredded#throwback#rückblick#2019#fitness#fit#bodybuilding#body#building#design#fettabbau#fettverlust#sport#muskelaufbau#muskeln#yummi#delicious#nudelauflauf#nudeln#foodporn#food#followme#love

Rückblick. 4 März 2019. Das Gewicht hat sich reduziert und pendelte sich die letzte Februarwoche zwischen 103-104 kg ein. Es wurde Zeit weitere Kcal in Form von ca. 50 gr Kohlenhydraten zu streichen. Makros: 300 gr. Eiweiss / 150 gr. Carbs / 90 gr. Fette. Aktivitätslevel wurde hingegen immer noch nicht bewusst angepasst. 😏✌ #polishlauch #polish #lauch #diet #diät #getshredded #throwback #rückblick #2019 #fitness #fit #bodybuilding #body #building #design #fettabbau #fettverlust #sport #muskelaufbau #muskeln #yummi #delicious #nudelauflauf #nudeln #foodporn #food #followme #love

Ist zwar noch nicht Freitag, aber ich flex trotzdem mal für euch. Nur um auf Nummer sicher zu gehen 😉 wie läuft eure Woche? Der schlimmste Teil ist ja schon rum ✌🏻Also haltet durch ihr Mäuse 😘 
#beast #fitnessmotivation #fitfam #fitnesslifestyle #bodybuilding #biceps #chickswithguns #getstrong #strongnotskinny #instaflex #girlswithbiceps #chickswholift #swolelife #noexcuses #fitnessaddict #bodygoals #getshredded

Ist zwar noch nicht Freitag, aber ich flex trotzdem mal für euch. Nur um auf Nummer sicher zu gehen 😉 wie läuft eure Woche? Der schlimmste Teil ist ja schon rum ✌🏻Also haltet durch ihr Mäuse 😘
#beast #fitnessmotivation #fitfam #fitnesslifestyle #bodybuilding #biceps #chickswithguns #getstrong #strongnotskinny #instaflex #girlswithbiceps #chickswholift #swolelife #noexcuses #fitnessaddict #bodygoals #getshredded

⚠️Σαλάτα ρόκα-παρμεζάνα⚠️
200 γραμμάρια ρόκα 🥗
100 γραμμάρια σπανάκι 🥗
50 γραμμάρια ντομάτα 🍅
100 γραμμάρια φιλέτο κοτόπουλο🍗
20 γραμμάρια παρμεζάνα 🧀
Κρέμα βαλσαμικού με μήλο 🍎
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Διατροφική αξία:
ΘΕΡΜΙΔΕΣ  336.5kcal
ΠΡΩΤΕΙΝΗ  47.2gr
ΛΙΠΑΡΑ  11.5gr
ΥΔΑΤΑΝΘΡΑΚΕΣ  13.8gr
ΣΑΚΧΑΡΑ  6.8gr
ΦΥΤΙΚΕΣ ΙΝΕΣ  5.9gr
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#motivation #nevergiveup #hardwork #LBfitness #nutritiontips #workoutplans 
#food #gainmuscle #weightloss #getshredded #spinach #tomato #chicken #parmesan #salad

⚠️Σαλάτα ρόκα-παρμεζάνα⚠️
200 γραμμάρια ρόκα 🥗
100 γραμμάρια σπανάκι 🥗
50 γραμμάρια ντομάτα 🍅
100 γραμμάρια φιλέτο κοτόπουλο🍗
20 γραμμάρια παρμεζάνα 🧀
Κρέμα βαλσαμικού με μήλο 🍎
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Διατροφική αξία:
ΘΕΡΜΙΔΕΣ 336.5kcal
ΠΡΩΤΕΙΝΗ 47.2gr
ΛΙΠΑΡΑ 11.5gr
ΥΔΑΤΑΝΘΡΑΚΕΣ 13.8gr
ΣΑΚΧΑΡΑ 6.8gr
ΦΥΤΙΚΕΣ ΙΝΕΣ 5.9gr
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#motivation #nevergiveup #hardwork #LBfitness #nutritiontips #workoutplans
#food #gainmuscle #weightloss #getshredded #spinach #tomato #chicken #parmesan #salad

Heres my lower body day workout ———————————————————————
Squats - 3 x 6 | rpe 6-7|
Romanian deadlifts - 3 x 8 | rpe 8-9|
Leg extensions - 3 x 12 | rpe 9|
Laying leg curls - 3 x 12 | rpe 9|
Hip abduction - 3 x 12 | rpe 8-9|
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I would recommend for the doing leg extension, laying leg curls and hip abduction at a steady tempo to help focus on that mind muscle connection. Especially the hip abduction because I know a lot of guys train to little or even skip training the abductors.

Heres my lower body day workout ———————————————————————
Squats - 3 x 6 | rpe 6-7|
Romanian deadlifts - 3 x 8 | rpe 8-9|
Leg extensions - 3 x 12 | rpe 9|
Laying leg curls - 3 x 12 | rpe 9|
Hip abduction - 3 x 12 | rpe 8-9|
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I would recommend for the doing leg extension, laying leg curls and hip abduction at a steady tempo to help focus on that mind muscle connection. Especially the hip abduction because I know a lot of guys train to little or even skip training the abductors.

Nothing haunts us like the things we didn't do... It all comes down to, how badly  do you want it? What are you willing to do to get to that number 1 spot? How many risks will you take, what sacrifices are you willing to make to get there? How much does it mean to you? 
#AlphaAF #Dominant #TeamNeverGiveUp .
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✌🏾 Eat Clean 🦍 Train Mean 💪🏾 Get Lean 🏋🏿TRAIN with @bodybyfrank
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#FitnessEvolutionStudio #BodyByFrank #personaltrainer #bodyengineer #fitnessguru #fitnessfreak  #nutritiontips  #liftingweights #fitlife #getshredded #pumpingiron #physiology #Bodybuilding #athlete #leangains #trainharder #weightlifting #trainhardorgohome  #fitnessjunkie #GymLife #Gains #fitfam  #muscle #motivation #inspiration #positivity

Nothing haunts us like the things we didn't do... It all comes down to, how badly do you want it? What are you willing to do to get to that number 1 spot? How many risks will you take, what sacrifices are you willing to make to get there? How much does it mean to you?
#AlphaAF #Dominant #TeamNeverGiveUp .
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✌🏾 Eat Clean 🦍 Train Mean 💪🏾 Get Lean 🏋🏿TRAIN with @bodybyfrank
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#FitnessEvolutionStudio #BodyByFrank #personaltrainer #bodyengineer #fitnessguru #fitnessfreak #nutritiontips #liftingweights #fitlife #getshredded #pumpingiron #physiology #Bodybuilding #athlete #leangains #trainharder #weightlifting #trainhardorgohome #fitnessjunkie #GymLife #Gains #fitfam #muscle #motivation #inspiration #positivity

🔥The benefits of calisthenics 🔥
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Follow @dancudes .
Calisthenics is easily my favourite way to train. Yes, I love deadlifts and throwing barbells around, but nothing beats calisthenics for me. There are numerous benefits to calisthenics. For one, it builds some serious full body strength. Learning new skills like planches, front levers, back levers, and even handstands requires you to not only develop muscular strength, but also connective tissue strength and health as well as nervous system adaptations that are needed to ensure you're body is strong enough to hold moves that are unfavourable leverage to your body. It is also one of the best ways to develop core strength as your core is required to overcome gravity in all these movements. Another massive misconception is that bodyweight training doesn't build muscle mass. This is true if you're repping out 50 pushups with ko increase in load and intensity, but moving from progression to progression of different exercises is similar to adding weight to a barbell and will lead to muscle growth. For example, going from regular pushups to diamond pushups to typewriters to archers and working your way up to one arm pushups will develop both strength and mass in your chest, triceps and shoulders. Finally, calisthenics keeps things fun and interesting. Instead of continuously doing the same lift with the only difference in load or volume, progressions in calisthenics are almost completely different movements in themselves and can be done almost anywhere there is gravity. Though barbell training is absolutely amazing and should never be dismissed or labelled inferior in anyway, calisthenics is also a great way to train and can help you develop a fit, strong and lean body.
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➡️Follow @dancudes
➡️Follow @dancudes
➡️Follow @dancudes
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#calisthenics #exercise #personaltrainer #calories #squats #fitnesstips #musclefood #musclebuilding #nutritioncoach #weightlosscoach #proteins #postworkoutmeal #gainz #jacked #sportsnutrition #goodworkout #journeytofit #workoutlife #fittips #gymtips #getshredded #sixpackabs #fitnessfam #physiology #musclegrowth #fitnessmeals #exercises #diets #bestcardio

🔥The benefits of calisthenics 🔥
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Follow @dancudes .
Calisthenics is easily my favourite way to train. Yes, I love deadlifts and throwing barbells around, but nothing beats calisthenics for me. There are numerous benefits to calisthenics. For one, it builds some serious full body strength. Learning new skills like planches, front levers, back levers, and even handstands requires you to not only develop muscular strength, but also connective tissue strength and health as well as nervous system adaptations that are needed to ensure you're body is strong enough to hold moves that are unfavourable leverage to your body. It is also one of the best ways to develop core strength as your core is required to overcome gravity in all these movements. Another massive misconception is that bodyweight training doesn't build muscle mass. This is true if you're repping out 50 pushups with ko increase in load and intensity, but moving from progression to progression of different exercises is similar to adding weight to a barbell and will lead to muscle growth. For example, going from regular pushups to diamond pushups to typewriters to archers and working your way up to one arm pushups will develop both strength and mass in your chest, triceps and shoulders. Finally, calisthenics keeps things fun and interesting. Instead of continuously doing the same lift with the only difference in load or volume, progressions in calisthenics are almost completely different movements in themselves and can be done almost anywhere there is gravity. Though barbell training is absolutely amazing and should never be dismissed or labelled inferior in anyway, calisthenics is also a great way to train and can help you develop a fit, strong and lean body.
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➡️Follow @dancudes
➡️Follow @dancudes
➡️Follow @dancudes
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#calisthenics #exercise #personaltrainer #calories #squats #fitnesstips #musclefood #musclebuilding #nutritioncoach #weightlosscoach #proteins #postworkoutmeal #gainz #jacked #sportsnutrition #goodworkout #journeytofit #workoutlife #fittips #gymtips #getshredded #sixpackabs #fitnessfam #physiology #musclegrowth #fitnessmeals #exercises #diets #bestcardio

I am very happy with my push-up progression 🥰😀✌️ I always thought if it could be possible when i was starting. It seemed to be impossible but practicing and pushing myself for more repetitions daily, made it easy. 
#workoutmotivation #workout #workouts #pushupseveryday #pushupprogression #beginnerworkout #beginners #pushupchallenge #girlfitness #girlsgeneration #girlsworkout #workoutforbeginners #healthylifestyle #workoutvideos #getshredded #getstrong #fitforlife #fitstagram #physique #leanbody #musclebuilding #india #delhi #noida #mumbai #getfitstayfit #getfittoday

I am very happy with my push-up progression 🥰😀✌️ I always thought if it could be possible when i was starting. It seemed to be impossible but practicing and pushing myself for more repetitions daily, made it easy.
#workoutmotivation #workout #workouts #pushupseveryday #pushupprogression #beginnerworkout #beginners #pushupchallenge #girlfitness #girlsgeneration #girlsworkout #workoutforbeginners #healthylifestyle #workoutvideos #getshredded #getstrong #fitforlife #fitstagram #physique #leanbody #musclebuilding #india #delhi #noida #mumbai #getfitstayfit #getfittoday

Transformation Story: Patience and Consistency are the two principles that Ayushi Goyal lives by. The result? She has successfully reduced more than 40+ kilos and is now transforming lives of others with her knowledge and skills.

Here is her story:

Before and After weight: 107 kgs to 59.7 kgs
Time taken: 3+ years "My whole life I was 'fat', always dreaming and fantasizing of a lean and healthy body. I had done and tried many things to lose weight and it kept fluctuating. 
Then I read JC's post 'Getting in the zone'. Don't stop in the middle of the highway. It stuck my mind and then I enrolled with my fittr coach and followed everything 100%. I was so headstrong to change that I did not even make a single mistake. I followed everything on point whether I was out of town or it was festival, party or anything.

My journey was 100% diet and 100% workout. I feel like a 20 year old young girl now. I am so blessed to be a part of the SQUATS family." Want to change your life and kick-start your fitness journey? Join the revolution. Download FITTR!

#fittr #fittrtransformation #getfitwithsquats #squatsdotin #fatlossstories #fattofit #nutritionalconsultancy #strucureddiet #quantifiednutrition #weighttraining #weightlossinspiration #inspiringfatlossstories #getshredded #beforeandafter #strongwomen #womenwholift #girlpower #motivation #womenliftingweights #instagram #igers #gym

Transformation Story: Patience and Consistency are the two principles that Ayushi Goyal lives by. The result? She has successfully reduced more than 40+ kilos and is now transforming lives of others with her knowledge and skills.

Here is her story:

Before and After weight: 107 kgs to 59.7 kgs
Time taken: 3+ years "My whole life I was 'fat', always dreaming and fantasizing of a lean and healthy body. I had done and tried many things to lose weight and it kept fluctuating.
Then I read JC's post 'Getting in the zone'. Don't stop in the middle of the highway. It stuck my mind and then I enrolled with my fittr coach and followed everything 100%. I was so headstrong to change that I did not even make a single mistake. I followed everything on point whether I was out of town or it was festival, party or anything.

My journey was 100% diet and 100% workout. I feel like a 20 year old young girl now. I am so blessed to be a part of the SQUATS family." Want to change your life and kick-start your fitness journey? Join the revolution. Download FITTR!

#fittr #fittrtransformation #getfitwithsquats #squatsdotin #fatlossstories #fattofit #nutritionalconsultancy #strucureddiet #quantifiednutrition #weighttraining #weightlossinspiration #inspiringfatlossstories #getshredded #beforeandafter #strongwomen #womenwholift #girlpower #motivation #womenliftingweights #instagram #igers #gym

ABBSSS finalllyyy👌🏻
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been meaning to get this up for what feels like a week now but ya kno sometimes life happens 🤷🏻‍♀️ so here it issss!!💘💘
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💥crab toe touches (made that up, but I like it)
💥plank toe touches
💥leg kick back
💥weighted dead bug
💥ball slams w/ half burpee
💥mountain climbers
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METHODD;; each movement 25 seconds, back to back, 3-4 rounds, KEEP UR CORE ENGAGED & IT KILLS🔥☠️
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I have been getting SOO many dms about getting ur core muscles to appear & there’s 2 simple ways, be in a caloric deficit & TRAIN THEM!! I promise ur gonna wanna try this one out,
so make sure ya save it so u can give it a go later!!!
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#abs #absworkout #coreworkout #coreworkouts #corework #coreworkoutseveryday #corestrength #corestrengthening #abdominalworkout #workout #workhard #girlswithmuscle #girlswithabs #summershredding #getshredded #strength #strongcore #gym #gymfit #gymworkouts #homeworkout #outdoorworkout #womanfitness #inspiration #gymmotivation #fitmotivation #fitnessmotivation

ABBSSS finalllyyy👌🏻
——
been meaning to get this up for what feels like a week now but ya kno sometimes life happens 🤷🏻‍♀️ so here it issss!!💘💘
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💥crab toe touches (made that up, but I like it)
💥plank toe touches
💥leg kick back
💥weighted dead bug
💥ball slams w/ half burpee
💥mountain climbers
.
METHODD;; each movement 25 seconds, back to back, 3-4 rounds, KEEP UR CORE ENGAGED & IT KILLS🔥☠️
.
I have been getting SOO many dms about getting ur core muscles to appear & there’s 2 simple ways, be in a caloric deficit & TRAIN THEM!! I promise ur gonna wanna try this one out,
so make sure ya save it so u can give it a go later!!!
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#abs #absworkout #coreworkout #coreworkouts #corework #coreworkoutseveryday #corestrength #corestrengthening #abdominalworkout #workout #workhard #girlswithmuscle #girlswithabs #summershredding #getshredded #strength #strongcore #gym #gymfit #gymworkouts #homeworkout #outdoorworkout #womanfitness #inspiration #gymmotivation #fitmotivation #fitnessmotivation

👇WHAT IS KILLING YOUR GAINS👇
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By @stepstoahealthieryou
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Double Tap If You Found This Helpful.
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If You Have Any Questions Comment Down Below. I Always Reply To All Comments.
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Download The Free eBook "Overweight To A Lean Body Transformation" From The Link In My Bio
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Be Sure To Follow -
@fit_ness.goals_
@fit_ness.goals_
@fit_ness.goals_
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1️⃣ Not enough calories - The first thing you might be doing to kill yout gains is that you are not eating enough calories. It's important that you are eating in a caloric surplus.

2️⃣ Overtraining - The next reason why you might be killing your gains is that you are overtraining and you are not giving your muscles a chance to grow.

3️⃣ Not pushing yourself - This might seem conflicting to the previous one but overtraining and not pushing yourself is two different things. For example if you can do 12-15 reps of bench press with a certain weights very easily but you are still not Increasing the weight that will be known as not pushing yourself.

4️⃣ Not focusing on recovery - This is a big one. A lot of people do this mistake which is killing their gains. Recovery is as important as training and diet. Sleep atleast 7-8 hours every night and take 1-3 days off every week.
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KEEP SUPPORTING 🙏
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Download The Free eBook "Overweight To A Lean Body Transformation" From The Link In My Bio
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Be Sure To Follow -
@fit_ness.goals_
@fit_ness.goals_
@fit_ness.goals_

👇WHAT IS KILLING YOUR GAINS👇
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.

By @stepstoahealthieryou
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.

Double Tap If You Found This Helpful.
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.

If You Have Any Questions Comment Down Below. I Always Reply To All Comments.
.
.

Download The Free eBook "Overweight To A Lean Body Transformation" From The Link In My Bio
.
.

Be Sure To Follow -
@fit_ness.goals_
@fit_ness.goals_
@fit_ness.goals_
.
.
.

1️⃣ Not enough calories - The first thing you might be doing to kill yout gains is that you are not eating enough calories. It's important that you are eating in a caloric surplus.

2️⃣ Overtraining - The next reason why you might be killing your gains is that you are overtraining and you are not giving your muscles a chance to grow.

3️⃣ Not pushing yourself - This might seem conflicting to the previous one but overtraining and not pushing yourself is two different things. For example if you can do 12-15 reps of bench press with a certain weights very easily but you are still not Increasing the weight that will be known as not pushing yourself.

4️⃣ Not focusing on recovery - This is a big one. A lot of people do this mistake which is killing their gains. Recovery is as important as training and diet. Sleep atleast 7-8 hours every night and take 1-3 days off every week.
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.

KEEP SUPPORTING 🙏
.
.

Download The Free eBook "Overweight To A Lean Body Transformation" From The Link In My Bio
.
.

Be Sure To Follow -
@fit_ness.goals_
@fit_ness.goals_
@fit_ness.goals_

💥WHY YOU NEED PROGRESSIVE OVERLOAD⚡️
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If you’re not making progress at the rate you think you should be, then this is a for sure fire way to assure faster progress.
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☝️One thing that anyone can measure is your weights used and volume loads at the gym on a consistent basis.
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The biggest thing I find that hold people back from either gaining muscle or losing fat is NOT TRACKING. How can you push yourself to get to your goals if you are not consistent with pushing your workout a notch up each time you crush your workout.
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Increasing weight or reps performed will force the body to adapt to the training stimulus and grow! If you continuously increase load or volume each workout you will see results!💪🏼
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Complete two weeks of consistent reps and sets, and increase the weight used from the last session. The following week add in an extra set or two with the increased load. .
✅This will assure that you are making steps forward and allowing your body to be at ease.. if you find that your workouts aren’t pushing you then it is time to implement strategies to push your body and force it to adapt. . 💡This could be a big reason why you might be struggling in your progression in aesthetics and in strength!
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Be patient with your load progression, hit your goal weight two weeks consistently befofe jumping up the load.
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#healthylifestyle #fitnessaddict #fitnessaddicted #fitnesstransformation #workouttips #shreddedlife #getshredded #simplyshredded #summerbodygoals #weightlossprogress #fitmodel #fitinspiration #fatlosstips ##gorls#fitnessinstructor#weightlossprogram #coretraining #personaltrainer #fitnesscoach #loseweight #bikinibody #summerbodygoals

💥WHY YOU NEED PROGRESSIVE OVERLOAD⚡️
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If you’re not making progress at the rate you think you should be, then this is a for sure fire way to assure faster progress.
.
☝️One thing that anyone can measure is your weights used and volume loads at the gym on a consistent basis.
.

The biggest thing I find that hold people back from either gaining muscle or losing fat is NOT TRACKING. How can you push yourself to get to your goals if you are not consistent with pushing your workout a notch up each time you crush your workout.
.

Increasing weight or reps performed will force the body to adapt to the training stimulus and grow! If you continuously increase load or volume each workout you will see results!💪🏼
.
Complete two weeks of consistent reps and sets, and increase the weight used from the last session. The following week add in an extra set or two with the increased load. .
✅This will assure that you are making steps forward and allowing your body to be at ease.. if you find that your workouts aren’t pushing you then it is time to implement strategies to push your body and force it to adapt. . 💡This could be a big reason why you might be struggling in your progression in aesthetics and in strength!
.
Be patient with your load progression, hit your goal weight two weeks consistently befofe jumping up the load.



#healthylifestyle #fitnessaddict #fitnessaddicted #fitnesstransformation #workouttips #shreddedlife #getshredded #simplyshredded #summerbodygoals #weightlossprogress #fitmodel #fitinspiration #fatlosstips # #gorls #fitnessinstructor #weightlossprogram #coretraining #personaltrainer #fitnesscoach #loseweight #bikinibody #summerbodygoals

🌟 Push-Pull Training Splits @bodysculptorben 👋🏼 Body part focused regimes are becoming a thing of the past. Training one muscle group per day presents a whole host of problems, which could be holding back your muscle growth and fat loss endeavours. Training in a push-pull split takes into account how your body actually moves and what muscles are involved in each movement. Here are a couple of ways you might be able to split it up better for maximum results ☑️ Push - Pull - Legs split  1️⃣ Push day which involves training the muscles that are involved in upper body pushing movements (Chest, shoulders, triceps). 2️⃣ Pull day which involves training upper body pulling movements (back muscles, rear delts and biceps). 3️⃣ Leg day which is dedicated to the lower body and training legs (quads, hamstrings, glutes and calves).This split would be great for people who train 5/6x a week. If training 6x a week then hit each workout twice at different rep ranges. If training 5x then leave one out each week but change which one is left out each time. This way you are hitting muscles more frequently whilst still getting enough rest between muscle groups. ☑️ Another option would be to go for a full body push and then a full body pull routine, involving two different training days. 1️⃣ Full body push - This would involve working the chest, shoulders and triceps. As well as working the quads though squatting, leg pressing, lunges, leg extensions etc. 2️⃣ Full body pull - This involves working the back muscles, rear debts and biceps. As well as working the hamstrings through exercises such as Deadlifts, Romanian deadlifts and hamstring curls. This split is a brilliant split for people who train with weights 4x a week, performing each workout twice at different rep ranges. Everything will get trained at least twice during the week which if you have been doing the bro split will double the frequency without impacting recovery.

🌟 Push-Pull Training Splits @bodysculptorben 👋🏼 Body part focused regimes are becoming a thing of the past. Training one muscle group per day presents a whole host of problems, which could be holding back your muscle growth and fat loss endeavours. Training in a push-pull split takes into account how your body actually moves and what muscles are involved in each movement. Here are a couple of ways you might be able to split it up better for maximum results ☑️ Push - Pull - Legs split 1️⃣ Push day which involves training the muscles that are involved in upper body pushing movements (Chest, shoulders, triceps). 2️⃣ Pull day which involves training upper body pulling movements (back muscles, rear delts and biceps). 3️⃣ Leg day which is dedicated to the lower body and training legs (quads, hamstrings, glutes and calves).This split would be great for people who train 5/6x a week. If training 6x a week then hit each workout twice at different rep ranges. If training 5x then leave one out each week but change which one is left out each time. This way you are hitting muscles more frequently whilst still getting enough rest between muscle groups. ☑️ Another option would be to go for a full body push and then a full body pull routine, involving two different training days. 1️⃣ Full body push - This would involve working the chest, shoulders and triceps. As well as working the quads though squatting, leg pressing, lunges, leg extensions etc. 2️⃣ Full body pull - This involves working the back muscles, rear debts and biceps. As well as working the hamstrings through exercises such as Deadlifts, Romanian deadlifts and hamstring curls. This split is a brilliant split for people who train with weights 4x a week, performing each workout twice at different rep ranges. Everything will get trained at least twice during the week which if you have been doing the bro split will double the frequency without impacting recovery.

⚡Follow @the.fitness.buffs for more fitness & nutrition info!! 💪
___________________
👋🏼Training in a push-pull split takes into account how your body actually moves and what muscles are involved in each movement.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here are a couple of ways you might be able to split it up better for maximum results:�.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
☑️ Push - Pull - Legs split�.�⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣ Push day which involves training the muscles that are involved in upper body pushing movements (Chest, shoulders, triceps).⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣ Pull day which involves training upper body pulling movements (back muscles, rear delts and biceps).�⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣ Leg day which is dedicated to the lower body and training legs (quads, hamstrings, glutes and calves).�.�This split would be great for people who train 5/6x a week. If training 6x a week then hit each workout twice at different rep ranges. If training 5x then leave one out each week but change which one is left out each time. This way you are hitting muscles more frequently whilst still getting enough rest between muscle groups.�.�⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
☑️ Another option would be to go for a full body push and then a full body pull routine:⠀⠀⠀⠀⠀⠀⠀⠀⠀
�.⠀⠀⠀⠀⠀⠀⠀⠀⠀
�1️⃣ Full body push - This would involve working the chest, shoulders and triceps. As well as working the quads though squatting, leg pressing, lunges, leg extensions etc.�⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣ Full body pull - This involves working the back muscles, rear debts and biceps.⠀⠀⠀⠀⠀⠀⠀⠀⠀
___________________
Tag a friend that needs to see this!👇
___________________
Be sure to turn on our post notifications to never miss a post! 📲
__________________
#musclescience #gymfit #naturalbodybuilding #workoutroutine #exercise #nutrition #weightgain #musclebuilding #musclegain #muscle #fitnessfam #buildmuscle #musclebuilding #getshredded #jacked #armworkout #liftweights #upperbody #trainlikeabeast #trainhardorgohome #bulkseason #musclemass #naturalbodybuilder #musclegains #lowerbody #journeytofit #workouttips #fittips #fitsagram #fitnessmotivation
___________________

⚡Follow @the.fitness.buffs for more fitness & nutrition info!! 💪
___________________
👋🏼Training in a push-pull split takes into account how your body actually moves and what muscles are involved in each movement.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Here are a couple of ways you might be able to split it up better for maximum results:�.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
☑️ Push - Pull - Legs split�.�⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣ Push day which involves training the muscles that are involved in upper body pushing movements (Chest, shoulders, triceps).⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣ Pull day which involves training upper body pulling movements (back muscles, rear delts and biceps).�⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣ Leg day which is dedicated to the lower body and training legs (quads, hamstrings, glutes and calves).�.�This split would be great for people who train 5/6x a week. If training 6x a week then hit each workout twice at different rep ranges. If training 5x then leave one out each week but change which one is left out each time. This way you are hitting muscles more frequently whilst still getting enough rest between muscle groups.�.�⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
.⠀⠀⠀⠀⠀⠀⠀⠀⠀
☑️ Another option would be to go for a full body push and then a full body pull routine:⠀⠀⠀⠀⠀⠀⠀⠀⠀
�.⠀⠀⠀⠀⠀⠀⠀⠀⠀
�1️⃣ Full body push - This would involve working the chest, shoulders and triceps. As well as working the quads though squatting, leg pressing, lunges, leg extensions etc.�⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣ Full body pull - This involves working the back muscles, rear debts and biceps.⠀⠀⠀⠀⠀⠀⠀⠀⠀
___________________
Tag a friend that needs to see this!👇
___________________
Be sure to turn on our post notifications to never miss a post! 📲
__________________
#musclescience #gymfit #naturalbodybuilding #workoutroutine #exercise #nutrition #weightgain #musclebuilding #musclegain #muscle #fitnessfam #buildmuscle #musclebuilding #getshredded #jacked #armworkout #liftweights #upperbody #trainlikeabeast #trainhardorgohome #bulkseason #musclemass #naturalbodybuilder #musclegains #lowerbody #journeytofit #workouttips #fittips #fitsagram #fitnessmotivation
___________________

Is very easy to underestimate how easy it will be to achieve something... You see how simple it seems. You see that others are managing to achieve similar goals with out too much effort. You also only see part of the process.
•
•
•
When working towards anything in life, not just in the gym, you are required to work hard if you really want to succeed.
If you want a promotion, you’re not just going to be handed it out of goodwill. Nor are you going to magically lose fat just by hiring a coach.
•
•
•
You can train hard 3-4 times a week and you’ll probably feel pretty good. You’ll see some strength gains, probably some muscle gains too. Which is cool.
If this is all you do, however, you probably won’t make changes as quickly as you might like.
•
•
•
Charge towards your fitness goals with the same determination that you would towards any other goal in life. 
Be prepared to make some sacrifices. And give it more than 3-4 hours out of the 168 you have in a week and you’ll change.
•
•
•
Get your head in the game. You’ve got to work your arse off if you want to get strong, shredded or fit 👊🏻 #getstrong #getfit #getlean #getshredded #sacrifice #goals #driven #determined #motivation #gym #gymmotivation #pt #personaltrainer #fitness #ne1 #newcastleupontyne #strongnotskinny #strongwomen #newcastlepersonaltrainer #pioneerperformance

Is very easy to underestimate how easy it will be to achieve something... You see how simple it seems. You see that others are managing to achieve similar goals with out too much effort. You also only see part of the process.



When working towards anything in life, not just in the gym, you are required to work hard if you really want to succeed.
If you want a promotion, you’re not just going to be handed it out of goodwill. Nor are you going to magically lose fat just by hiring a coach.



You can train hard 3-4 times a week and you’ll probably feel pretty good. You’ll see some strength gains, probably some muscle gains too. Which is cool.
If this is all you do, however, you probably won’t make changes as quickly as you might like.



Charge towards your fitness goals with the same determination that you would towards any other goal in life.
Be prepared to make some sacrifices. And give it more than 3-4 hours out of the 168 you have in a week and you’ll change.



Get your head in the game. You’ve got to work your arse off if you want to get strong, shredded or fit 👊🏻 #getstrong #getfit #getlean #getshredded #sacrifice #goals #driven #determined #motivation #gym #gymmotivation #pt #personaltrainer #fitness #ne1 #newcastleupontyne #strongnotskinny #strongwomen #newcastlepersonaltrainer #pioneerperformance

EXCITING NEWS!!!❤️
I am so happy to announce that I am now supported by @prozis!!🥳
I have been using their pre-workout for a while now and I love it, so I'm definitely soo excited to try more of their stuff!
My coupon code is LD, if you decide to purchase something.
(It is an affiliate code, so I do earn a small commission off it but it also gives you a 10% discount, so it's a win win really 🙃)
You can click the link in my bio and it will take you right to their website❤️👽
#exceedyourself #prozis #prozisteam #ad

EXCITING NEWS!!!❤️
I am so happy to announce that I am now supported by @prozis!!🥳
I have been using their pre-workout for a while now and I love it, so I'm definitely soo excited to try more of their stuff!
My coupon code is LD, if you decide to purchase something.
(It is an affiliate code, so I do earn a small commission off it but it also gives you a 10% discount, so it's a win win really 🙃)
You can click the link in my bio and it will take you right to their website❤️👽
#exceedyourself #prozis #prozisteam #ad

🧬𝐈𝐧𝐜𝐥𝐢𝐧𝐞 𝐅𝐥𝐢𝐞𝐬 𝐨𝐧 𝐚 𝐛𝐨𝐬𝐮𝐛𝐚𝐥𝐥⁣
⁣
𝗪𝐡𝐲?⁣
- Time efficiency, much easier to set up than a bench⁣
- The clavicular muscle fibers, is rarely targeted on pushing exercises 🎯 ⁣
- Want a aesthetic looking chest right?⁣
⁣
𝐇𝐨𝐰?⁣
- Get a bosuball, if you don’t have one you can use a CrossFit ball instead.⁣
- Place your upper back on it⁣
- Your elbows got to be perpendicular with your shoulders throughout the movement.⁣
- Remember to keep your scapula retracted just like any other pushing movement⁣
⁣
Go get it😈🧬⁣

🧬𝐈𝐧𝐜𝐥𝐢𝐧𝐞 𝐅𝐥𝐢𝐞𝐬 𝐨𝐧 𝐚 𝐛𝐨𝐬𝐮𝐛𝐚𝐥𝐥⁣

𝗪𝐡𝐲?⁣
- Time efficiency, much easier to set up than a bench⁣
- The clavicular muscle fibers, is rarely targeted on pushing exercises 🎯 ⁣
- Want a aesthetic looking chest right?⁣

𝐇𝐨𝐰?⁣
- Get a bosuball, if you don’t have one you can use a CrossFit ball instead.⁣
- Place your upper back on it⁣
- Your elbows got to be perpendicular with your shoulders throughout the movement.⁣
- Remember to keep your scapula retracted just like any other pushing movement⁣

Go get it😈🧬⁣

Shout out to my bro @bighass32 for training with me yesterday, I truly appreciate him giving me the opportunity to work with him. We worked on chest and shoulder, in a three exercise circuit routine. .
.
.
Circuit Routine:
Machine Chest Flys.
Tight dumbbell chest press.
Hammer Front Shoulder Raises.
.
.
Music Credit: @diddy @therealblackrob
@gdep
.
.
#getshredded #bulking #hardgainer #pullday #pushday #delts #bulkingseason #bulkseason #nattygains
#bicep #gymshark #upperbodywork #workoutideas #fitnesstime #workouteverday #abworkout #workoutvideos #tricepworkouts #gymvideos
#gymgoals #fitnesstransformation #fitnessguru #fitnessprogress #buildingmuscle #weightstraining #freeweights  #resistancetraining #powertraining #transformyourbody #trainandtransform

Shout out to my bro @bighass32 for training with me yesterday, I truly appreciate him giving me the opportunity to work with him. We worked on chest and shoulder, in a three exercise circuit routine. .
.
.
Circuit Routine:
Machine Chest Flys.
Tight dumbbell chest press.
Hammer Front Shoulder Raises.
.
.
Music Credit: @diddy @therealblackrob
@gdep
.
.
#getshredded #bulking #hardgainer #pullday #pushday #delts #bulkingseason #bulkseason #nattygains
#bicep #gymshark #upperbodywork #workoutideas #fitnesstime #workouteverday #abworkout #workoutvideos #tricepworkouts #gymvideos
#gymgoals #fitnesstransformation #fitnessguru #fitnessprogress #buildingmuscle #weightstraining #freeweights #resistancetraining #powertraining #transformyourbody #trainandtransform

🔥🚨LEARN YOUR MUSCLES & RELEVANT EXERCISES 🚨🔥
. 
Here in my opinion is a list of the top three exercises for the muscle group stated. What's your favourite exerice(s)? 🙏🎯 😈
Mine are ;
🚨Back Squats🚨
🚨Dips🚨
🚨Bench Press🚨
🚨Pull Ups🚨
🚨Rack Pull🚨
🚨Leg Curls🚨
. .
Cost to follow me - £0.00👑
.⁣⁣
🦁 FOLLOW 🦁
@the10xfitness
@the10xfitness⁣⁣
@the10xfitness⁣⁣
🦁 FOLLOW 🦁
⁣⁣.⁣⁣
⁣⁣.⁣⁣
.⁣⁣ ⁣⁣
.credit:lionstrenthfitness
⁣
#musclescience #gymfit #naturalbodybuilding #workoutroutine #exercise #nutrition #weightgain #musclebuilding #musclegain #muscle #fitnessfam #buildmuscle #musclebuilding #getshredded #jacked #armworkout #liftweights #upperbody #trainlikeabeast #trainhardorgohome #bulkseason #musclemass #naturalbodybuilder #musclegains #lowerbody #journeytofit #workouttips #fittips #fitsagram #fitnessmotivation

🔥🚨LEARN YOUR MUSCLES & RELEVANT EXERCISES 🚨🔥
.
Here in my opinion is a list of the top three exercises for the muscle group stated. What's your favourite exerice(s)? 🙏🎯 😈
Mine are ;
🚨Back Squats🚨
🚨Dips🚨
🚨Bench Press🚨
🚨Pull Ups🚨
🚨Rack Pull🚨
🚨Leg Curls🚨
. .
Cost to follow me - £0.00👑
.⁣⁣
🦁 FOLLOW 🦁
@the10xfitness
@the10xfitness⁣⁣
@the10xfitness⁣⁣
🦁 FOLLOW 🦁
⁣⁣.⁣⁣
⁣⁣.⁣⁣
.⁣⁣ ⁣⁣
.credit:lionstrenthfitness

#musclescience #gymfit #naturalbodybuilding #workoutroutine #exercise #nutrition #weightgain #musclebuilding #musclegain #muscle #fitnessfam #buildmuscle #musclebuilding #getshredded #jacked #armworkout #liftweights #upperbody #trainlikeabeast #trainhardorgohome #bulkseason #musclemass #naturalbodybuilder #musclegains #lowerbody #journeytofit #workouttips #fittips #fitsagram #fitnessmotivation

3 STEP SKINNY GUY TRANSFORMATION!⚡️Follow @alexrichardson.fit @alexnroberto @athleticfitworld @alexrobertomusic for daily fitness and health content!👊🏼SAVE THIS TO REVIEW LATER!🔰Tag a friend who needs to see this!🙋🏻‍♂️
.
To pack muscle on the scales need to move. To achieve this you need a calorie surplus. Something in the region of 250-500kcal per day above maintenance. This will help you gain between 0.5-1 pound per week. If you are a beginner &/or naturally very lean this is a good rate to go at. .
You will build muscle if you do this and train hard consistently. .
Now the gains won't be pure muscle. Anyone who says you can make exclusively lean gains is full of BS! 
You will gain a bit of fat along the way (although not as much as in the image above - that's just there to make a point). Eventually, your abs will disappear and you will be as "fat" as you're comfortable with. At this point your ratio of muscle to fat gain is likely diminishing. So, you should pull the plug on your bulk. .
.
Immediately dieting is a good way to piss away the last few pounds of muscle you gained. Instead maintain your weight. Consolidate the gains and own this weight. Let it become the new "normal". .
.
After that it is time to cut. As a naturally skinny guy you'll lose fat fast. In just a few weeks you'll be ripped and more muscular than ever before. .
.
Enjoy looking like a superhero for a while. Then, if more size is the goal...repeat the process. 
The principles are fairly basic. You just need to do them exceptionally well and with consistency. DO NOT GIVE UP!
.
.
If you follow these points to the letter you will transform yourself. I should know. I've done it myself and helped loads of clients to do the same. .
.
Content by: @tommaccormick 
#intermittentfasting #richardsonfit #richardsonfitness #irishfitfam #irishfitness #leanbulk #leangains #caloriesurplus #caloriedeficit #musclegain #fatloss #buildmuscle #getstrong #getripped #fatlossjourney #flexibledieting #nutritiontips #fatlosstips #highprotein #dietplan #gymmotivation #hypertrophy #getswole #getshredded #shreddedlife #bicepsworkout #gyminspiration #gymmeme #armsday

3 STEP SKINNY GUY TRANSFORMATION!⚡️Follow @alexrichardson.fit @alexnroberto @athleticfitworld @alexrobertomusic for daily fitness and health content!👊🏼SAVE THIS TO REVIEW LATER!🔰Tag a friend who needs to see this!🙋🏻‍♂️
.
To pack muscle on the scales need to move. To achieve this you need a calorie surplus. Something in the region of 250-500kcal per day above maintenance. This will help you gain between 0.5-1 pound per week. If you are a beginner &/or naturally very lean this is a good rate to go at. .
You will build muscle if you do this and train hard consistently. .
Now the gains won't be pure muscle. Anyone who says you can make exclusively lean gains is full of BS!
You will gain a bit of fat along the way (although not as much as in the image above - that's just there to make a point). Eventually, your abs will disappear and you will be as "fat" as you're comfortable with. At this point your ratio of muscle to fat gain is likely diminishing. So, you should pull the plug on your bulk. .
.
Immediately dieting is a good way to piss away the last few pounds of muscle you gained. Instead maintain your weight. Consolidate the gains and own this weight. Let it become the new "normal". .
.
After that it is time to cut. As a naturally skinny guy you'll lose fat fast. In just a few weeks you'll be ripped and more muscular than ever before. .
.
Enjoy looking like a superhero for a while. Then, if more size is the goal...repeat the process.
The principles are fairly basic. You just need to do them exceptionally well and with consistency. DO NOT GIVE UP!
.
.
If you follow these points to the letter you will transform yourself. I should know. I've done it myself and helped loads of clients to do the same. .
.
Content by: @tommaccormick
#intermittentfasting #richardsonfit #richardsonfitness #irishfitfam #irishfitness #leanbulk #leangains #caloriesurplus #caloriedeficit #musclegain #fatloss #buildmuscle #getstrong #getripped #fatlossjourney #flexibledieting #nutritiontips #fatlosstips #highprotein #dietplan #gymmotivation #hypertrophy #getswole #getshredded #shreddedlife #bicepsworkout #gyminspiration #gymmeme #armsday

3 STEP SKINNY GUY TRANSFORMATION!⚡️Follow @alexrichardson.fit @alexnroberto @athleticfitworld @alexrobertomusic for daily fitness and health content!👊🏼SAVE THIS TO REVIEW LATER!🔰Tag a friend who needs to see this!🙋🏻‍♂️
.
To pack muscle on the scales need to move. To achieve this you need a calorie surplus. Something in the region of 250-500kcal per day above maintenance. This will help you gain between 0.5-1 pound per week. If you are a beginner &/or naturally very lean this is a good rate to go at. .
You will build muscle if you do this and train hard consistently. .
Now the gains won't be pure muscle. Anyone who says you can make exclusively lean gains is full of BS! 
You will gain a bit of fat along the way (although not as much as in the image above - that's just there to make a point). Eventually, your abs will disappear and you will be as "fat" as you're comfortable with. At this point your ratio of muscle to fat gain is likely diminishing. So, you should pull the plug on your bulk. .
.
Immediately dieting is a good way to piss away the last few pounds of muscle you gained. Instead maintain your weight. Consolidate the gains and own this weight. Let it become the new "normal". .
.
After that it is time to cut. As a naturally skinny guy you'll lose fat fast. In just a few weeks you'll be ripped and more muscular than ever before. .
.
Enjoy looking like a superhero for a while. Then, if more size is the goal...repeat the process. 
The principles are fairly basic. You just need to do them exceptionally well and with consistency. DO NOT GIVE UP!
.
.
If you follow these points to the letter you will transform yourself. I should know. I've done it myself and helped loads of clients to do the same. .
.
Content by: @tommaccormick 
#intermittentfasting #richardsonfit #richardsonfitness #irishfitfam #irishfitness #leanbulk #leangains #caloriesurplus #caloriedeficit #musclegain #fatloss #buildmuscle #getstrong #getripped #fatlossjourney #flexibledieting #nutritiontips #fatlosstips #highprotein #dietplan #gymmotivation #hypertrophy #getswole #getshredded #shreddedlife #bicepsworkout #gyminspiration #gymmeme #armsday

3 STEP SKINNY GUY TRANSFORMATION!⚡️Follow @alexrichardson.fit @alexnroberto @athleticfitworld @alexrobertomusic for daily fitness and health content!👊🏼SAVE THIS TO REVIEW LATER!🔰Tag a friend who needs to see this!🙋🏻‍♂️
.
To pack muscle on the scales need to move. To achieve this you need a calorie surplus. Something in the region of 250-500kcal per day above maintenance. This will help you gain between 0.5-1 pound per week. If you are a beginner &/or naturally very lean this is a good rate to go at. .
You will build muscle if you do this and train hard consistently. .
Now the gains won't be pure muscle. Anyone who says you can make exclusively lean gains is full of BS!
You will gain a bit of fat along the way (although not as much as in the image above - that's just there to make a point). Eventually, your abs will disappear and you will be as "fat" as you're comfortable with. At this point your ratio of muscle to fat gain is likely diminishing. So, you should pull the plug on your bulk. .
.
Immediately dieting is a good way to piss away the last few pounds of muscle you gained. Instead maintain your weight. Consolidate the gains and own this weight. Let it become the new "normal". .
.
After that it is time to cut. As a naturally skinny guy you'll lose fat fast. In just a few weeks you'll be ripped and more muscular than ever before. .
.
Enjoy looking like a superhero for a while. Then, if more size is the goal...repeat the process.
The principles are fairly basic. You just need to do them exceptionally well and with consistency. DO NOT GIVE UP!
.
.
If you follow these points to the letter you will transform yourself. I should know. I've done it myself and helped loads of clients to do the same. .
.
Content by: @tommaccormick
#intermittentfasting #richardsonfit #richardsonfitness #irishfitfam #irishfitness #leanbulk #leangains #caloriesurplus #caloriedeficit #musclegain #fatloss #buildmuscle #getstrong #getripped #fatlossjourney #flexibledieting #nutritiontips #fatlosstips #highprotein #dietplan #gymmotivation #hypertrophy #getswole #getshredded #shreddedlife #bicepsworkout #gyminspiration #gymmeme #armsday

Smith Machine Incline Push-Up⁣
👉 Click @mitakadi_ for more⁣⁣⁣⁣⁣⁣⁣⁣⁣
💪 Share With a Friend⁣
⁣⁣
This used to be one of my favorite exercises when I was younger and was still trying to do pushups. It is a great alternative if you are in the very beginning of your fitness journey and still lack strength to do the proper exercise.⁣
⁣
The main advantage here is that you can regulate the incline, thus making the exercise easier or harder depending on your level. As the bar goes lower, the intensity increases. So you can start with the bar somewhere at around your waist and work your way down till you can do push-ups on the floor.⁣
⁣
So here's how to do this one:⁣
⁣
1) Stand facing a Smith machine bar or sturdy elevated platform set at around your waist.⁣
2) Place your hands on the bar, with your hands about shoulder width apart.⁣
3) Position your feet back from the bar with arms and body straight. I personally cross my feet as I'm working on my balance as well this way, but it's optional. ⁣
4) Keeping your body straight, lower your chest to the bar by bending the arms.⁣
5) Return to the starting position by extending the elbows, pressing yourself back up.⁣
⁣
Hope this helps guys!⁣
Mitaka Di⁣
⁣
#crossfitguys #instacrossfit #exerciseforlife #pushingmyself #instacrossfit #musclegains #gymworkouts #gymaddicted #aestheticrevolution #workoutmode #muscleups #getshredded #gymworkout #workoutlife #musclebuilding #workoutoftheday #weightlossgoals #morningworkout #morningworkout #myweightlossjourney

Smith Machine Incline Push-Up⁣
👉 Click @mitakadi_ for more⁣⁣⁣⁣⁣⁣⁣⁣⁣
💪 Share With a Friend⁣
⁣⁣
This used to be one of my favorite exercises when I was younger and was still trying to do pushups. It is a great alternative if you are in the very beginning of your fitness journey and still lack strength to do the proper exercise.⁣

The main advantage here is that you can regulate the incline, thus making the exercise easier or harder depending on your level. As the bar goes lower, the intensity increases. So you can start with the bar somewhere at around your waist and work your way down till you can do push-ups on the floor.⁣

So here's how to do this one:⁣

1) Stand facing a Smith machine bar or sturdy elevated platform set at around your waist.⁣
2) Place your hands on the bar, with your hands about shoulder width apart.⁣
3) Position your feet back from the bar with arms and body straight. I personally cross my feet as I'm working on my balance as well this way, but it's optional. ⁣
4) Keeping your body straight, lower your chest to the bar by bending the arms.⁣
5) Return to the starting position by extending the elbows, pressing yourself back up.⁣

Hope this helps guys!⁣
Mitaka Di⁣

#crossfitguys #instacrossfit #exerciseforlife #pushingmyself #instacrossfit #musclegains #gymworkouts #gymaddicted #aestheticrevolution #workoutmode #muscleups #getshredded #gymworkout #workoutlife #musclebuilding #workoutoftheday #weightlossgoals #morningworkout #morningworkout #myweightlossjourney

Back Day Sweat 🥵

Training von heute:
Pull Up 4×8
Cable Row 4×10
Pull Down 4×10
Hammerstrength Pull Down 3×12
Pull Over 3×12
Butterfly Reverse 3×12
Incline Bench Curls 3×10
Concentration Curls 3×12

______________________
#seidailyfit #dailyfitness #hannover #backday #backworkout #latspread #sweat #sweatday #pullup #row #curl #backpose #fitfam #instafitfam #fitfamgermany #fitnessmotivation #gym #gymmotivation #fitnessgermany #getshredded #stretchandflex #diet #fitnessaddict #fullworkout

Back Day Sweat 🥵

Training von heute:
Pull Up 4×8
Cable Row 4×10
Pull Down 4×10
Hammerstrength Pull Down 3×12
Pull Over 3×12
Butterfly Reverse 3×12
Incline Bench Curls 3×10
Concentration Curls 3×12

______________________
#seidailyfit #dailyfitness #hannover #backday #backworkout #latspread #sweat #sweatday #pullup #row #curl #backpose #fitfam #instafitfam #fitfamgermany #fitnessmotivation #gym #gymmotivation #fitnessgermany #getshredded #stretchandflex #diet #fitnessaddict #fullworkout

👇🏼👇🏼👇🏼
https://prozis.com/3tv5
👆🏼👆🏼👆🏼
Perfetto per l’estate...chi di voi non lo avesse, di corsa a prenderlo!
.
. ...NON SI GIOCA PIÙ! 🔥🔥🔥🔥
.
.
⬇️
@wktfitnesstv 👉🏼 segui il profilo del mio canale YouTube 🔥🔥🔥
.
Segui i consigli del TUO Personal Trainer .
.
.
.
.
.
.
.
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#goodmorning #buongiorno #getshredded #muscoli #fititalia #supplements #muffintop #glutenfreemuffins #shapeyou #bodyevolution #shoulderworkout #gymfam #bodybuildingnatural #fitfam #gyminspiration #fitnessenthusiast #motivazione #fitnesstherapy #leanbody #leanmuscles #topmodel #fitnessmodel #vitamins #fitnessworld #prozis #barretteproteiche #music #dance #altoparlante #summer2019

👇🏼👇🏼👇🏼
https://prozis.com/3tv5
👆🏼👆🏼👆🏼
Perfetto per l’estate...chi di voi non lo avesse, di corsa a prenderlo!
.
. ...NON SI GIOCA PIÙ! 🔥🔥🔥🔥
.
.
⬇️
@wktfitnesstv 👉🏼 segui il profilo del mio canale YouTube 🔥🔥🔥
.
Segui i consigli del TUO Personal Trainer .
.
.
.
.
.
.
.
.
#goodmorning #buongiorno #getshredded #muscoli #fititalia #supplements #muffintop #glutenfreemuffins #shapeyou #bodyevolution #shoulderworkout #gymfam #bodybuildingnatural #fitfam #gyminspiration #fitnessenthusiast #motivazione #fitnesstherapy #leanbody #leanmuscles #topmodel #fitnessmodel #vitamins #fitnessworld #prozis #barretteproteiche #music #dance #altoparlante #summer2019

🐍Cobra Back Workout🐍
Build a wider, thicker, tapered back with this workout. Emphasize the mind to muscle connection🧠Make each and every rep count!💪🏼
1️⃣Wide Grip Cable Row (3x10)
2️⃣Close Grip Lat Pulldown (3x10)
3️⃣Close Grip Cable Row (3x10)
4️⃣Wide Grip Lat Pulldown *behind the head* (3x10)
5️⃣Bent Over DB Row (3x10ea arm)
🔥SUPERSET 6&7
6️⃣Wide Grip Pulldown (3x12)
7️⃣Face Pull (3x12)
⏱Rest 60-90sec between sets
.
.
.
I get FUELED & PUMPED for my workouts with products from @fort_wayne_completehealth_shop 🔥🔥🔥 Ask me about discounts and savings 🤑🤑🤑
#backday
#cobraback
#backworkout
#backworkouts
#fullworkout
#bodybuilding
#getshredded
#aesthetics
#physique
#fitnesslife
#gymlife
#fitnesstrainer
#fitnessphysique
#fitnessmotivation
#gymmotivation
#trainwithtabes
#completehealth

🐍Cobra Back Workout🐍
Build a wider, thicker, tapered back with this workout. Emphasize the mind to muscle connection🧠Make each and every rep count!💪🏼
1️⃣Wide Grip Cable Row (3x10)
2️⃣Close Grip Lat Pulldown (3x10)
3️⃣Close Grip Cable Row (3x10)
4️⃣Wide Grip Lat Pulldown *behind the head* (3x10)
5️⃣Bent Over DB Row (3x10ea arm)
🔥SUPERSET 6&7
6️⃣Wide Grip Pulldown (3x12)
7️⃣Face Pull (3x12)
⏱Rest 60-90sec between sets
.
.
.
I get FUELED & PUMPED for my workouts with products from @fort_wayne_completehealth_shop 🔥🔥🔥 Ask me about discounts and savings 🤑🤑🤑
#backday
#cobraback
#backworkout
#backworkouts
#fullworkout
#bodybuilding
#getshredded
#aesthetics
#physique
#fitnesslife
#gymlife
#fitnesstrainer
#fitnessphysique
#fitnessmotivation
#gymmotivation
#trainwithtabes
#completehealth

Pretty excited to compare last years shot of my quads bottom R/H two weeks out and the other two photos are today which is 10.5 weeks out . So things are starting to come together... #quads #bodybuilding #fitness #compprep #teamMikeD #ageisjustanumber #meagainstme #getshredded #meagainstme #cardio

Pretty excited to compare last years shot of my quads bottom R/H two weeks out and the other two photos are today which is 10.5 weeks out . So things are starting to come together... #quads #bodybuilding #fitness #compprep #teamMikeD #ageisjustanumber #meagainstme #getshredded #meagainstme #cardio

Bisschen Spaß muss auch sein 😂😂
Oder was meint ihr ?
—————————————————
Welche Ausrede hast du bisher genutzt um nicht gesund zu essen , keinen Sport zu machen oder an deinen Zielen zu arbeiten ?
💥KEINE ZEIT?
💥KEINE MOTIVATION?
💥KEINEN PLAN?
💥USW..... 👉🏽 www.coach-romana.at —————————————————-
#eatclean #diet #getbig #getshredded #healthyfood #staystrong #fitfam #fitfamgermany #fitness #fitnessmotivation #motivation #vienna #gym #gymgirl #gymmotivation #instafit #instagood #instagram #fitnessaustria #train #training #trainhard #personaltrainer #getstrong #inprogress #getinshape #bodygoals #bodybuilding #fitness

Bisschen Spaß muss auch sein 😂😂
Oder was meint ihr ?
—————————————————
Welche Ausrede hast du bisher genutzt um nicht gesund zu essen , keinen Sport zu machen oder an deinen Zielen zu arbeiten ?
💥KEINE ZEIT?
💥KEINE MOTIVATION?
💥KEINEN PLAN?
💥USW..... 👉🏽 www.coach-romana.at —————————————————-
#eatclean #diet #getbig #getshredded #healthyfood #staystrong #fitfam #fitfamgermany #fitness #fitnessmotivation #motivation #vienna #gym #gymgirl #gymmotivation #instafit #instagood #instagram #fitnessaustria #train #training #trainhard #personaltrainer #getstrong #inprogress #getinshape #bodygoals #bodybuilding #fitness

Follow @moasfarfitness DOUBLE TAP ❤ 💡Turn on notifications Are you struggling reaching your nutrition & fitness goals❓ 📲Start your 7 day FREE trial: Link in my bio @moasfarfitness 💯 Customized 🍎nutrition & 🏋️‍♂️workout plan.
-
💥BENEFITS OF ANAEROBIC EXERCISE💥
.
👉Follow @moasfarfitness
👉Follow @moasfarfitness
↖️Like ❤ & Bookmark 🔖this post↗️
👤Tag a friend who needs to see this!
.
📚Definition: The word anaerobic literally means ‘without oxygen’ or ‘without air.’ A high-intensity but short-lasting activity, where the body’s demand for oxygen is much greater than the oxygen supply that’s available.
.
✔1. Builds muscle
✔2. Improves mood
✔3. Increases endurance
✔4. Lowers blood sugar
✔5. Raises VO2 max
✔6. Increases metabolism
✔7. Boosts energy
✔8. Protects joints
✔9. Improves bone strength and density
✔10. Promotes fat loss
✔11. Reduces the risk of disease
.
Examples of anaerobic exercise include:
.
👉Weight lifting and bodybuilding
👉Sprinting
👉Isometrics
👉Lunges
👉Climbing hills
👉Jumping
👉Intensive and fast skipping (with a rope)
👉Interval training
.
Any exercise that comprises of short exertion, high-intensity movement
.
Let me know what you think about this content?
.
👤Tag a friend who needs to see this!
.
Let me know which EXERCISE  is your FAVORITE?
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
💡Turn on notifications
❓Have any questions about them? 👇Comment below or DM me. 
Let me know what you think. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
👉Follow @moasfarfitness
👉Follow @moasfarfitness
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👇TAG A Friend Below & SHARE with someone that needs to see this
💯 Customized 🍎nutrition & 🏋️‍♂️workout plan
📲Start your 7 day FREE trial: Link in my bio @moasfarfitness
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
#hiit #fitnessaddict #fitnesstoronto #canadafitness #fitness #fitlife #fitstagram #fitfam #bodyweighttraining #toned #bodyweightworkout #trainharder #homeworkout #musclebuilding #workout #workoutroutine #workouts #workouttips  #fittips #muscle #exercise #getshredded  #musclegrowth #fitnesstips #anaerobic #anaerobics #anaerobictraining

Follow @moasfarfitness DOUBLE TAP ❤ 💡Turn on notifications Are you struggling reaching your nutrition & fitness goals❓ 📲Start your 7 day FREE trial: Link in my bio @moasfarfitness 💯 Customized 🍎nutrition & 🏋️‍♂️workout plan.
-
💥BENEFITS OF ANAEROBIC EXERCISE💥
.
👉Follow @moasfarfitness
👉Follow @moasfarfitness
↖️Like ❤ & Bookmark 🔖this post↗️
👤Tag a friend who needs to see this!
.
📚Definition: The word anaerobic literally means ‘without oxygen’ or ‘without air.’ A high-intensity but short-lasting activity, where the body’s demand for oxygen is much greater than the oxygen supply that’s available.
.
✔1. Builds muscle
✔2. Improves mood
✔3. Increases endurance
✔4. Lowers blood sugar
✔5. Raises VO2 max
✔6. Increases metabolism
✔7. Boosts energy
✔8. Protects joints
✔9. Improves bone strength and density
✔10. Promotes fat loss
✔11. Reduces the risk of disease
.
Examples of anaerobic exercise include:
.
👉Weight lifting and bodybuilding
👉Sprinting
👉Isometrics
👉Lunges
👉Climbing hills
👉Jumping
👉Intensive and fast skipping (with a rope)
👉Interval training
.
Any exercise that comprises of short exertion, high-intensity movement
.
Let me know what you think about this content?
.
👤Tag a friend who needs to see this!
.
Let me know which EXERCISE  is your FAVORITE?
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
💡Turn on notifications
❓Have any questions about them? 👇Comment below or DM me.
Let me know what you think. ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
👉Follow @moasfarfitness
👉Follow @moasfarfitness
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
👇TAG A Friend Below & SHARE with someone that needs to see this
💯 Customized 🍎nutrition & 🏋️‍♂️workout plan
📲Start your 7 day FREE trial: Link in my bio @moasfarfitness
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
#hiit #fitnessaddict #fitnesstoronto #canadafitness #fitness #fitlife #fitstagram #fitfam #bodyweighttraining #toned #bodyweightworkout #trainharder #homeworkout #musclebuilding #workout #workoutroutine #workouts #workouttips   #fittips #muscle #exercise #getshredded   #musclegrowth #fitnesstips #anaerobic #anaerobics #anaerobictraining

MUSCLE BUILDING FOOD LIST by @gym_power143 🍣
-
🔥Follow @gym_power143 for more daily fitness advice and motivation!🔥
-
Alright guys, get ready to hit the save button & screenshot! 📸
-
I get asked a lot what to eat when trying to build muscle. Too often I hear people say that they don’t know what to eat.
-
👊🏻 Today that changes!
-
Pull out this list next time you’re confused or you're going grocery shopping!
-
✅ The biggest point of this post is to show your body needs all of the 3 macronutrients to build muscle.
-
Your body needs carbs, fats, and proteins for optimal gains.
-
The goal is always to be sustainable and non restricted so have that cake from time to time 😛 🍰 👌🏻
-
💥It's time to realise that you don't need to eliminate an entire categoryeve your goals.
-
Hope you found this useful! 👌🏻
-
Be sure to tag a friend who needs to see this & send this to a friend who needs it! ⤵️ credit:@theskinnysurvivor
-
Any questions just ask below 👇👇👇
- 
#topgymtips #irishfitfam #ifitfitsyourmacros #caloriecounting #myfitnesspal #weightlossdiary #liftingweights #fitlife #getshredded #shreddedlife #pumpingiron #bodyengineers #physiology #intermittentfasting #leangains #trainharder #benchpress #trainhardorgohome #personaltrainer #fitnessguru #fitnessfreak #nutritiontips #fitnessjunkie #fitnesstime #fitnessphysique #hypertrophy #fitnesslove #fitnessfam #cardiosucks #highprotein

MUSCLE BUILDING FOOD LIST by @gym_power143 🍣
-
🔥Follow @gym_power143 for more daily fitness advice and motivation!🔥
-
Alright guys, get ready to hit the save button & screenshot! 📸
-
I get asked a lot what to eat when trying to build muscle. Too often I hear people say that they don’t know what to eat.
-
👊🏻 Today that changes!
-
Pull out this list next time you’re confused or you're going grocery shopping!
-
✅ The biggest point of this post is to show your body needs all of the 3 macronutrients to build muscle.
-
Your body needs carbs, fats, and proteins for optimal gains.
-
The goal is always to be sustainable and non restricted so have that cake from time to time 😛 🍰 👌🏻
-
💥It's time to realise that you don't need to eliminate an entire categoryeve your goals.
-
Hope you found this useful! 👌🏻
-
Be sure to tag a friend who needs to see this & send this to a friend who needs it! ⤵️ credit:@theskinnysurvivor
-
Any questions just ask below 👇👇👇
-
#topgymtips #irishfitfam #ifitfitsyourmacros #caloriecounting #myfitnesspal #weightlossdiary #liftingweights #fitlife #getshredded #shreddedlife #pumpingiron #bodyengineers #physiology #intermittentfasting #leangains #trainharder #benchpress #trainhardorgohome #personaltrainer #fitnessguru #fitnessfreak #nutritiontips #fitnessjunkie #fitnesstime #fitnessphysique #hypertrophy #fitnesslove #fitnessfam #cardiosucks #highprotein

Wir wünschen euch einen starken Dienstag. 💙
Wenn ihr euch was wünschen könntet, wofür würdet ihr euch entscheiden?
#abs oder #booty ? 😋
.
Stimmt mal ab... 🔽 💙
.
#ironmaxx #strong #entwederoder #fitness #fitfamgermany #gains #getshredded #fitnesslovers #bodybuilding #lifestyle

Wir wünschen euch einen starken Dienstag. 💙
Wenn ihr euch was wünschen könntet, wofür würdet ihr euch entscheiden?
#abs oder #booty ? 😋
.
Stimmt mal ab... 🔽 💙
.
#ironmaxx #strong #entwederoder #fitness #fitfamgermany #gains #getshredded #fitnesslovers #bodybuilding #lifestyle