#howtobuildmuscle photos & videos

4.8k Posts

Some days are easier than others.
Some days you can’t help but to smile.
Some days all you want to do is cry.
Some days you are beaming with energy.
Some days you just want to go bed.
But EVERY day, you have a purpose.
EVERY day, you are loved beyond belief.
.
.
.
.
#fliptheflow #powerofthemind #bethelight #innerbeauty #purposedrivenlife #youareyou #motivationalposts #motivationalwords #howtobuildmuscle #strengthgains #musclebuildingplan #musclebuildingprogram #gymspo #ladiesthatlift #fitstagram #howtotransform #fitnessinspo #girlswholiftweights #pushforward #overcomeobstacles #godisfaithful #faithhopelove #prayerispower #powerofprayer #strongfaith #juststrong #trustinhim #godisable #mentalhealth #motivational_quotes

Some days are easier than others.
Some days you can’t help but to smile.
Some days all you want to do is cry.
Some days you are beaming with energy.
Some days you just want to go bed.
But EVERY day, you have a purpose.
EVERY day, you are loved beyond belief.
.
.
.
.
#fliptheflow #powerofthemind #bethelight #innerbeauty #purposedrivenlife #youareyou #motivationalposts #motivationalwords #howtobuildmuscle #strengthgains #musclebuildingplan #musclebuildingprogram #gymspo #ladiesthatlift #fitstagram #howtotransform #fitnessinspo #girlswholiftweights #pushforward #overcomeobstacles #godisfaithful #faithhopelove #prayerispower #powerofprayer #strongfaith #juststrong #trustinhim #godisable #mentalhealth #motivational_quotes

Missing out on muscle? Hitting the gym constantly, but falling short on expectations? There are reasons.. .
.
1. Eat more. In my personal experience, it wasn’t for lack of effort that I didn’t see results. I was eating like a rabbit. If you don’t eat, you won’t grow. Focus on building up appetite and just put in those calories! Then focus on how often you feed and what that consists of to get your body in the right state .
.
2. Stop mixing it up. Doing a different/random workout every day and every week isn’t doing you any favors. Improve on your lifts and the weight you use instead of switching what you do every day. You will have better gains by improving your volume and strength from ONE exercise than hitting the same thing with the same weight over and over again .
.
3. Stop being worried about your weights. Who cares? Only you! No one gives a flying (fudge) how much you lift. When I was 21 I benched over 135 lbs for the first time... i was embarrassed to go into the gym and bench 115. But if you are serious about your goals, put effort into them and focus on improving. Start wherever you are and then strive to grow from that point .
.
Who else can relate to my experiences?! .
.
.
.
.
.
.
#buildingmuscle #howtobuildmuscle #fitnesscoaching #muscletips #musclegain #bodybuildingtips #liftingtips #fitnesshelp #transformationcoach #healthylife #fitbyphase #carbs

Missing out on muscle? Hitting the gym constantly, but falling short on expectations? There are reasons.. .
.
1. Eat more. In my personal experience, it wasn’t for lack of effort that I didn’t see results. I was eating like a rabbit. If you don’t eat, you won’t grow. Focus on building up appetite and just put in those calories! Then focus on how often you feed and what that consists of to get your body in the right state .
.
2. Stop mixing it up. Doing a different/random workout every day and every week isn’t doing you any favors. Improve on your lifts and the weight you use instead of switching what you do every day. You will have better gains by improving your volume and strength from ONE exercise than hitting the same thing with the same weight over and over again .
.
3. Stop being worried about your weights. Who cares? Only you! No one gives a flying (fudge) how much you lift. When I was 21 I benched over 135 lbs for the first time... i was embarrassed to go into the gym and bench 115. But if you are serious about your goals, put effort into them and focus on improving. Start wherever you are and then strive to grow from that point .
.
Who else can relate to my experiences?! .
.
.
.
.
.
.
#buildingmuscle #howtobuildmuscle #fitnesscoaching #muscletips #musclegain #bodybuildingtips #liftingtips #fitnesshelp #transformationcoach #healthylife #fitbyphase #carbs

Comment 💪 if you can relate.
.
The FitnessWithFlex COACHING PROGRAM .
.
Any State or Country!!! #RealResults #NoGimmicks *GET FIT Anywhere In The World* *This Program Is Like A GPS On How To Get FIT!* We will create you a Customized Meal plan & Workout Routine designed specifically for your body and fitness goal. 
We will be in Contact with you 7 days a week and also be available for any questions or concerns 7 days a week. 
Changes to your meal plan or workout routines will be made as we monitor your results so that you don't plateau
.
.
http://www.fitnesswithflex.com/#!fitnesswithflex-customized-programs/uw5ij
.
.
OTHER SERVICES: Private Sessions, Semi-Private Sessions, Circuit Classes, Strength & Conditioning For MMA, Fitness Camps, E-books, Podcast, Youtube, Seminars
.
.
917-396-9574 ~ TEXT OR LEAVE A DETAILED MESSEGE 
FitnessWithFlexHers@gmail.com
.
.
http://www.FitnessWithFlex.com
.
#Subscribe To The FitnessWithFlex #YouTube Channel To Learn Tips On Dieting & Exercising & Also Client Challenges ***http://www.YouTube.Com/Flex7132012***
.
.
 #fitness #fat #loseweight #FitnessWithFlex #fitforever #motivation #weightloss #musclegains #dedication #abs #sixpack #healthy #ripped #bodybuilding #lunges #bodyfat #squat #FitnessWithFlexHers #howtoloseweight #howtogetinshape #howtobuildmuscle

Comment 💪 if you can relate.
.
The FitnessWithFlex COACHING PROGRAM .
.
Any State or Country!!! #RealResults #NoGimmicks *GET FIT Anywhere In The World* *This Program Is Like A GPS On How To Get FIT!* We will create you a Customized Meal plan & Workout Routine designed specifically for your body and fitness goal.
We will be in Contact with you 7 days a week and also be available for any questions or concerns 7 days a week.
Changes to your meal plan or workout routines will be made as we monitor your results so that you don't plateau
.
.
http://www.fitnesswithflex.com/#!fitnesswithflex-customized-programs/uw5ij
.
.
OTHER SERVICES: Private Sessions, Semi-Private Sessions, Circuit Classes, Strength & Conditioning For MMA, Fitness Camps, E-books, Podcast, Youtube, Seminars
.
.
917-396-9574 ~ TEXT OR LEAVE A DETAILED MESSEGE
FitnessWithFlexHers@gmail.com
.
.
http://www.FitnessWithFlex.com
.
#Subscribe To The FitnessWithFlex #YouTube Channel To Learn Tips On Dieting & Exercising & Also Client Challenges ***http://www.YouTube.Com/Flex7132012***
.
.
#fitness #fat #loseweight #FitnessWithFlex #fitforever #motivation #weightloss #musclegains #dedication #abs #sixpack #healthy #ripped #bodybuilding #lunges #bodyfat #squat #FitnessWithFlexHers  #howtoloseweight #howtogetinshape #howtobuildmuscle

I am BEYOND excited to launch this new all inclusive health and fitness program🤩 I have struggled for YEARS with consistency towards my health and lately this has improved❗
⁣⁣
⁣I know this will continue to get better as I commit to 100 workouts 🤯  It’s a biggy I know, here’s why I’m loving it: ⁣
⁣⁣
⁣It’s ONLY 30 minutes MAX per day - recovery included.⁣
⁣30 minutes dedicated to yourself goes a long way.⁣
⁣Combination of awesome styles and moves.⁣
⁣Live DJ playing some bangers! ⁣
⁣Meal plan is delish! ⁣
⁣Mindful approach to creating consistency and monitoring progress.⁣
⁣Low impact modifications available, I use them ALL the time! ⁣
⁣AAAnnnndd I get to do it at home but also have a whole bunch of badass babes keeping me on track and holding me accountable!⁣
⁣⁣
⁣This is going to be so much more than just a fitness challenge, we are going to break habits and make habits that will set us up for life! ⁣
⁣⁣
⁣DM me to join the waiting list, we start July 29th! 💥

I am BEYOND excited to launch this new all inclusive health and fitness program🤩 I have struggled for YEARS with consistency towards my health and lately this has improved❗
⁣⁣
⁣I know this will continue to get better as I commit to 100 workouts 🤯 It’s a biggy I know, here’s why I’m loving it: ⁣
⁣⁣
⁣It’s ONLY 30 minutes MAX per day - recovery included.⁣
⁣30 minutes dedicated to yourself goes a long way.⁣
⁣Combination of awesome styles and moves.⁣
⁣Live DJ playing some bangers! ⁣
⁣Meal plan is delish! ⁣
⁣Mindful approach to creating consistency and monitoring progress.⁣
⁣Low impact modifications available, I use them ALL the time! ⁣
⁣AAAnnnndd I get to do it at home but also have a whole bunch of badass babes keeping me on track and holding me accountable!⁣
⁣⁣
⁣This is going to be so much more than just a fitness challenge, we are going to break habits and make habits that will set us up for life! ⁣
⁣⁣
⁣DM me to join the waiting list, we start July 29th! 💥

☀️🌸☀️🌸☀️🌸☀️🌸☀️
.
.
What’s stopping YOU from overcoming your fears and making a change ?
.
.
Insecurities?
Lack of discipline?
Lack of direction?
Lack of support?
.
.
I have encountered all of these roadblocks, shit and sometimes still do! It’s human of us!
.
In my past experiences, I used to over think and over analyze every little detail and miss the big picture... I’d make up all the excuses in the world of why something wouldn’t work or “couldn’t” work forgetting to look straight ahead into the future and see what the outcome COULD be!
💖
.
You’ll never know until you try, until you put your fear behind you and you put FAITH in first place!
.
Making a change is scary but fuck NOT making a change is even scarier!😳
.
Thinking about being in the same place in a year makes me fucking terrified I don’t know about you guys!
.
Instead of being scared to make a change be scared to NOT make a change... bc no changes=no growth=same place years down the road=a life of regrets!
.
.
Guys if you feel like you’re stuck and too scared to make a change...DONT BE.
.
You have what it takes! One small change/decision can change your life!
.
.
.
💜💜💜💜💜💜💜💜💜💜💜💜💜💜💜💜

☀️🌸☀️🌸☀️🌸☀️🌸☀️
.
.
What’s stopping YOU from overcoming your fears and making a change ?
.
.
Insecurities?
Lack of discipline?
Lack of direction?
Lack of support?
.
.
I have encountered all of these roadblocks, shit and sometimes still do! It’s human of us!
.
In my past experiences, I used to over think and over analyze every little detail and miss the big picture... I’d make up all the excuses in the world of why something wouldn’t work or “couldn’t” work forgetting to look straight ahead into the future and see what the outcome COULD be!
💖
.
You’ll never know until you try, until you put your fear behind you and you put FAITH in first place!
.
Making a change is scary but fuck NOT making a change is even scarier!😳
.
Thinking about being in the same place in a year makes me fucking terrified I don’t know about you guys!
.
Instead of being scared to make a change be scared to NOT make a change... bc no changes=no growth=same place years down the road=a life of regrets!
.
.
Guys if you feel like you’re stuck and too scared to make a change...DONT BE.
.
You have what it takes! One small change/decision can change your life!
.
.
.
💜💜💜💜💜💜💜💜💜💜💜💜💜💜💜💜

🦖🦖🦖🦖🦖

🦖🦖🦖🦖🦖

Try this for adding mass, thickness and density.
.
Dead-stop rows, following deadlifts.
.
Compound movements like deadlifts and bent rows engage your whole body, activating and forcing you to use various muscles in synergy. .
To help keep form and get the strongest lift possible with deadlifts and bent rows both, activate and engage your body before you move the weight. This will protect your spinal column and signal your CNS that it’s safe for ultimate performance.

Try this for adding mass, thickness and density.
.
Dead-stop rows, following deadlifts.
.
Compound movements like deadlifts and bent rows engage your whole body, activating and forcing you to use various muscles in synergy. .
To help keep form and get the strongest lift possible with deadlifts and bent rows both, activate and engage your body before you move the weight. This will protect your spinal column and signal your CNS that it’s safe for ultimate performance.

👏👏👏👏👏👐
.
The FitnessWithFlex COACHING PROGRAM .
.
Any State or Country!!! #RealResults #NoGimmicks *GET FIT Anywhere In The World* *This Program Is Like A GPS On How To Get FIT!* We will create you a Customized Meal plan & Workout Routine designed specifically for your body and fitness goal. 
We will be in Contact with you 7 days a week and also be available for any questions or concerns 7 days a week. 
Changes to your meal plan or workout routines will be made as we monitor your results so that you don't plateau
.
.
http://www.fitnesswithflex.com/#!fitnesswithflex-customized-programs/uw5ij
.
.
OTHER SERVICES: Private Sessions, Semi-Private Sessions, Circuit Classes, Strength & Conditioning For MMA, Fitness Camps, E-books, Podcast, Youtube, Seminars
.
.
917-396-9574 ~ TEXT OR LEAVE A DETAILED MESSEGE 
FitnessWithFlexHers@gmail.com
.
.
http://www.FitnessWithFlex.com
.
#Subscribe To The FitnessWithFlex #YouTube Channel To Learn Tips On Dieting & Exercising & Also Client Challenges ***http://www.YouTube.Com/Flex7132012***
.
.
 #fitness #fat #loseweight #FitnessWithFlex #fitforever #motivation #weightloss #musclegains #dedication #abs #sixpack #healthy #ripped #bodybuilding #lunges #bodyfat #squat #FitnessWithFlexHers #howtoloseweight #howtogetinshape #howtobuildmuscle

👏👏👏👏👏👐
.
The FitnessWithFlex COACHING PROGRAM .
.
Any State or Country!!! #RealResults #NoGimmicks *GET FIT Anywhere In The World* *This Program Is Like A GPS On How To Get FIT!* We will create you a Customized Meal plan & Workout Routine designed specifically for your body and fitness goal.
We will be in Contact with you 7 days a week and also be available for any questions or concerns 7 days a week.
Changes to your meal plan or workout routines will be made as we monitor your results so that you don't plateau
.
.
http://www.fitnesswithflex.com/#!fitnesswithflex-customized-programs/uw5ij
.
.
OTHER SERVICES: Private Sessions, Semi-Private Sessions, Circuit Classes, Strength & Conditioning For MMA, Fitness Camps, E-books, Podcast, Youtube, Seminars
.
.
917-396-9574 ~ TEXT OR LEAVE A DETAILED MESSEGE
FitnessWithFlexHers@gmail.com
.
.
http://www.FitnessWithFlex.com
.
#Subscribe To The FitnessWithFlex #YouTube Channel To Learn Tips On Dieting & Exercising & Also Client Challenges ***http://www.YouTube.Com/Flex7132012***
.
.
#fitness #fat #loseweight #FitnessWithFlex #fitforever #motivation #weightloss #musclegains #dedication #abs #sixpack #healthy #ripped #bodybuilding #lunges #bodyfat #squat #FitnessWithFlexHers  #howtoloseweight #howtogetinshape #howtobuildmuscle

WHY MEAL PREP ⁉️
.
.
Well 1️⃣ it’s super convenient, 2️⃣ it’s a better option then hitting the drive thru in your local neighborhood! 👊
.
.
Listen I still struggle to meal plan 100%! I love food and better yet I fucking love snacks 😅
.
80% of my meals are nutritious options! Do I still go out and eat?! YES! Do I live a healthy balanced lifestyle?! YES! Do I treat myself to my favorite cheeseburger?! FUCK YES! Am I still seeing results?! YES!
.
.
It’s all about BALNCE and well meal prepping helps you to achieve that!
.
If I have meals in place ready to go it helps remind me to skip the drive thru and eat what’s in the fridge and it’s super easy to take on the go!
.
My go to meal prep is ground turkey, rice and veggies! I switch it up too , but this is something I always meal prep! It’s a win win, yummy and macro friendly! #iifym
.
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
.
This past week 2 out of my 5 days I did not eat my dinner I had planned and prepped 😅 Did I beat myself up about it , NO. Should I have eaten those meals... YES. I am not shooting for perfection I am shooting for BALANCE bc that is how you live a healthy, HAPPY, fit lifestyle!
.
In my opinion that is!
.
.
.
Happy Monday guys! Let’s crush this week! 💪👌💪👌💪👌💪👌💪👌💪👌💪👌💪👌💪

WHY MEAL PREP ⁉️
.
.
Well 1️⃣ it’s super convenient, 2️⃣ it’s a better option then hitting the drive thru in your local neighborhood! 👊
.
.
Listen I still struggle to meal plan 100%! I love food and better yet I fucking love snacks 😅
.
80% of my meals are nutritious options! Do I still go out and eat?! YES! Do I live a healthy balanced lifestyle?! YES! Do I treat myself to my favorite cheeseburger?! FUCK YES! Am I still seeing results?! YES!
.
.
It’s all about BALNCE and well meal prepping helps you to achieve that!
.
If I have meals in place ready to go it helps remind me to skip the drive thru and eat what’s in the fridge and it’s super easy to take on the go!
.
My go to meal prep is ground turkey, rice and veggies! I switch it up too , but this is something I always meal prep! It’s a win win, yummy and macro friendly! #iifym
.
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
.
This past week 2 out of my 5 days I did not eat my dinner I had planned and prepped 😅 Did I beat myself up about it , NO. Should I have eaten those meals... YES. I am not shooting for perfection I am shooting for BALANCE bc that is how you live a healthy, HAPPY, fit lifestyle!
.
In my opinion that is!
.
.
.
Happy Monday guys! Let’s crush this week! 💪👌💪👌💪👌💪👌💪👌💪👌💪👌💪👌💪

Okay swipe for very poor quality footage of my compound leg day that only took me a year and a half to build up the courage to post and after I get used to the art of Instagram fitness videography and not get an entirely overexposed clip I shall be back with better content ok I just like to test the limits of my AnXieTy 👏🏼😅🤓
•
•
Music: secret sauce by Jef 🎵

Okay swipe for very poor quality footage of my compound leg day that only took me a year and a half to build up the courage to post and after I get used to the art of Instagram fitness videography and not get an entirely overexposed clip I shall be back with better content ok I just like to test the limits of my AnXieTy 👏🏼😅🤓


Music: secret sauce by Jef 🎵

👆 Follow @hack_pt for more weight loss and diet tips 👆⠀
-⠀
👇 Tag someone who needs to see this 👇⠀
-⠀
💡BLINDLY FOLLOWING A PLAN💡⠀
-⠀
➡️ If you’re sole aim is to lose fat, then looking on the internet for a plan to increase your TDEE is fine - although, realistically, any exercise is good enough to increase your TDEE.⠀
-⠀
➡️ However, if you’re at the stage where you’re looking to build muscle and get the physique you want, you should be looking at yourself in the mirror and focusing on the areas you want to improve.⠀
-⠀
➡️ It’s fine to go on the internet to get ideas for the exercises to do, but blindly following a plan will not get you the physique you want most of the time! ⠀
-⠀
➡️ A good trainer will work with you on the areas you want to improve. If you want abs, you should train more abs, if you want a bigger butt you should train that area more! ⠀
-⠀
➡️ If you have a personal trainer, make their job easier by telling them what you want to work on - this will help you get better results, quicker! And if they say it’s not possible - find a new trainer! ⠀
-⠀
-————————————————————-⠀
👉 If you like this content please follow @hack_pt and show your support 👈⠀
————————————————————-⠀
-⠀
-⠀
#caloriecountinguk #caloriecounter #caloricdeficit #musclegrowth #musclegains #musclegain #musclebuilding #myfitnesspaluk #myfitnesspal #getfit #musclebuild #howtobuildmuscle #howtoloseweight #buildmuscles #buildleanmuscle #transformationcoach #trackingmacros #trackyourprogress #nutritioncoach #caloriesincaloriesout #wlstransformation⠀
#wlstories #wlsjourney #wlsfamily #wls⠀
#wlj #fitness #gymtime #howtolookgood

👆 Follow @hack_pt for more weight loss and diet tips 👆⠀
-⠀
👇 Tag someone who needs to see this 👇⠀
-⠀
💡BLINDLY FOLLOWING A PLAN💡⠀
-⠀
➡️ If you’re sole aim is to lose fat, then looking on the internet for a plan to increase your TDEE is fine - although, realistically, any exercise is good enough to increase your TDEE.⠀
-⠀
➡️ However, if you’re at the stage where you’re looking to build muscle and get the physique you want, you should be looking at yourself in the mirror and focusing on the areas you want to improve.⠀
-⠀
➡️ It’s fine to go on the internet to get ideas for the exercises to do, but blindly following a plan will not get you the physique you want most of the time! ⠀
-⠀
➡️ A good trainer will work with you on the areas you want to improve. If you want abs, you should train more abs, if you want a bigger butt you should train that area more! ⠀
-⠀
➡️ If you have a personal trainer, make their job easier by telling them what you want to work on - this will help you get better results, quicker! And if they say it’s not possible - find a new trainer! ⠀
-⠀
-————————————————————-⠀
👉 If you like this content please follow @hack_pt and show your support 👈⠀
————————————————————-⠀
-⠀
-⠀
#caloriecountinguk #caloriecounter #caloricdeficit #musclegrowth #musclegains #musclegain #musclebuilding #myfitnesspaluk #myfitnesspal #getfit #musclebuild #howtobuildmuscle #howtoloseweight #buildmuscles #buildleanmuscle #transformationcoach #trackingmacros #trackyourprogress #nutritioncoach #caloriesincaloriesout #wlstransformation
#wlstories #wlsjourney #wlsfamily #wls
#wlj #fitness #gymtime #howtolookgood

🇳🇱 Zondagavond #veganmealprep ! 2 grote en 1 kleinere portie. Vega kipstukjes (ongeveer 400g) in een romige roti massala saus gemaakt met roti massala, Alpro Cuisine Light, ui, knoflook, mais, maggi blokje. Daarnaast gestoomde witte rijst en gebakken Surinaamse kousenband met knoflook.
Hoeveelheden zoals aangegeven per individueel bakje.
Tip: kouseband kun je bevroren in zakken kopen bij de toko. ————————————————-
🌎Sunday evening #vegan #mealprep! 2 big and 1 smaller portion.
Vegan chicken pieces in a creamy massala sauce made with roti massala, Alpro Cuisine Light (vegan light cooking cream), onion, garlic, corn, maggi cube (stock cube). Next to it: steamed white rice and Surinam long green beans baked with garlic.

🇳🇱 Zondagavond #veganmealprep ! 2 grote en 1 kleinere portie. Vega kipstukjes (ongeveer 400g) in een romige roti massala saus gemaakt met roti massala, Alpro Cuisine Light, ui, knoflook, mais, maggi blokje. Daarnaast gestoomde witte rijst en gebakken Surinaamse kousenband met knoflook.
Hoeveelheden zoals aangegeven per individueel bakje.
Tip: kouseband kun je bevroren in zakken kopen bij de toko. ————————————————-
🌎Sunday evening #vegan #mealprep ! 2 big and 1 smaller portion.
Vegan chicken pieces in a creamy massala sauce made with roti massala, Alpro Cuisine Light (vegan light cooking cream), onion, garlic, corn, maggi cube (stock cube). Next to it: steamed white rice and Surinam long green beans baked with garlic.

😋

😋

Time to travel home from America. What an EPIC trip, I've been inspired, empowered, provided with new skills and celebrated.

Whilst all that has been amazing, it's the underlying message that is SO clear now. 
None of this is about me.

I'm not here to flaunt my life at you in fancy processed pictures, nor to be someone you compare yourself to in terms of health and fitness.

I am here to be real, to show you what's possible when we feel like giving up, that you can turn that bad day around, that despite the fact you work a 14hour shift for the labour of others you can still find time to look after yourself!

I'm here to be the proof that when you do commit to yourself, you can achieve great things, you can do that workout, you can change your mindset, you can CHANGE YOUR LIFE!

Never feel alone with those things you want to change, you wouldn't believe the community that's available to you!

Time to travel home from America. What an EPIC trip, I've been inspired, empowered, provided with new skills and celebrated.

Whilst all that has been amazing, it's the underlying message that is SO clear now.
None of this is about me.

I'm not here to flaunt my life at you in fancy processed pictures, nor to be someone you compare yourself to in terms of health and fitness.

I am here to be real, to show you what's possible when we feel like giving up, that you can turn that bad day around, that despite the fact you work a 14hour shift for the labour of others you can still find time to look after yourself!

I'm here to be the proof that when you do commit to yourself, you can achieve great things, you can do that workout, you can change your mindset, you can CHANGE YOUR LIFE!

Never feel alone with those things you want to change, you wouldn't believe the community that's available to you!

Simple guide by @apfau about protein options.
You don’t need to get too fancy, just choose a few based on your diet preferences and ATTACK!
(Remain within macronutrient ratios)#simplediet #diettips #simplenutrition #eatsmarter #proteinoptions #iifymweightloss #iifymlifestyle #countingcalories #howtoloseweight #howtobuildmuscle #fitnessinfo #infofitness #proteinfoods #proteinfood #diettip #quickdiet

Simple guide by @apfau about protein options.
You don’t need to get too fancy, just choose a few based on your diet preferences and ATTACK!
(Remain within macronutrient ratios) #simplediet #diettips #simplenutrition #eatsmarter #proteinoptions #iifymweightloss #iifymlifestyle #countingcalories #howtoloseweight #howtobuildmuscle #fitnessinfo #infofitness #proteinfoods #proteinfood #diettip #quickdiet

✅Simply cannot convey this invaluable  truth better than my man @johnnyal1 does here. ⬇️
➖➖➖➖➖➖➖➖➖➖➖➖➖
#Repost  with @get_repost
・・・
I used to focus solely on doing more and more weight. Then after a torn labrum and witnessing several friends require surgical repairs from training injuries (thank God for @jimmy_bluff ), I thought twice about this commitment to “progressive overload”.
.
I’ve since realized that getting better doesn’t necessarily involve doing more weight. There are many ways to progress: better technique, stronger muscular contractions, improved control, better alignment, increased stability, etc.
.
So I challenge you to put your ego aside. Open up your mind to the many types of progressions. And commit to completely OWNING a particular weight before going up.
.
This takes the vast majority of training risks off the table. And in fact, strength training, under this premise, is actually therapeutic.
.
.
.
.
.
.
.
.
.
.
#trainsmart #powerbuilding #bodybuilding #fitoverforty #fitover45 #fitover40 #fitoverfortyfive #strengthtraining #strengthcoach #strengthandconditioningcoach #strengthandconditioning #deadlift #howtobuildmuscle #musclebuilding #lowerbodystrength #fitnesscoaching #fitnesscoach #lowerbodyworkout #legdayworkout #lowerbodyday #legday #hamstringworkout #rdl #barbelltraining

✅Simply cannot convey this invaluable truth better than my man @johnnyal1 does here. ⬇️
➖➖➖➖➖➖➖➖➖➖➖➖➖
#Repost with @get_repost
・・・
I used to focus solely on doing more and more weight. Then after a torn labrum and witnessing several friends require surgical repairs from training injuries (thank God for @jimmy_bluff ), I thought twice about this commitment to “progressive overload”.
.
I’ve since realized that getting better doesn’t necessarily involve doing more weight. There are many ways to progress: better technique, stronger muscular contractions, improved control, better alignment, increased stability, etc.
.
So I challenge you to put your ego aside. Open up your mind to the many types of progressions. And commit to completely OWNING a particular weight before going up.
.
This takes the vast majority of training risks off the table. And in fact, strength training, under this premise, is actually therapeutic.
.
.
.
.
.
.
.
.
.
.
#trainsmart #powerbuilding #bodybuilding #fitoverforty #fitover45 #fitover40 #fitoverfortyfive #strengthtraining #strengthcoach #strengthandconditioningcoach #strengthandconditioning #deadlift #howtobuildmuscle #musclebuilding #lowerbodystrength #fitnesscoaching #fitnesscoach #lowerbodyworkout #legdayworkout #lowerbodyday #legday #hamstringworkout #rdl #barbelltraining

⁉️WTH is this thing⁉️
.
.
😅😅😅😅
.
Let’s take a little trip down Brandis past....😬
.
When I first started going to the gym I had NO fucking clue what I was doing. I didn’t even know how to use 95% of the machines. I remember specifically not knowing how to use the back extension (that’s what I’m using in this video) and I was so embarrassed and scared to ask! 🤦‍♀️ I was very insecure and just worried what others thought WAY too much 😭I didn’t want to make a “fool” out of myself and become embarrassed while trying something new.
.
So I learned everything the hard way 😅
.
.
I had no guidance nor anyone to turn to. I didn’t know anyone in the fitness world so I basically just learned as I went.
.
Looking back if I would of had someone to help guide me and show me the ropes my goals would of been achieved in a fraction of the time...to say the least. .
.
I think having someone there to help you with all your questions, encourage and hold you accountable is so very important when wanting to achieve your fitness goals!
.
.
.
Are you lost and not sure what the hell you are doing in the gym?! As I’ve just shared I’ve been there too! .
.
Let me help YOU! .
Contact me at brandileefitness@yahoo.com 
And I’ll be more than happy to help you!
.
.
.
.
💪💪💪💪💪💪💪💪💪💪💪💪💪💪💪

⁉️WTH is this thing⁉️
.
.
😅😅😅😅
.
Let’s take a little trip down Brandis past....😬
.
When I first started going to the gym I had NO fucking clue what I was doing. I didn’t even know how to use 95% of the machines. I remember specifically not knowing how to use the back extension (that’s what I’m using in this video) and I was so embarrassed and scared to ask! 🤦‍♀️ I was very insecure and just worried what others thought WAY too much 😭I didn’t want to make a “fool” out of myself and become embarrassed while trying something new.
.
So I learned everything the hard way 😅
.
.
I had no guidance nor anyone to turn to. I didn’t know anyone in the fitness world so I basically just learned as I went.
.
Looking back if I would of had someone to help guide me and show me the ropes my goals would of been achieved in a fraction of the time...to say the least. .
.
I think having someone there to help you with all your questions, encourage and hold you accountable is so very important when wanting to achieve your fitness goals!
.
.
.
Are you lost and not sure what the hell you are doing in the gym?! As I’ve just shared I’ve been there too! .
.
Let me help YOU! .
Contact me at brandileefitness@yahoo.com
And I’ll be more than happy to help you!
.
.
.
.
💪💪💪💪💪💪💪💪💪💪💪💪💪💪💪

Okay so today I met 7x Mr Olympia @philheath 😳

Okay so today I met 7x Mr Olympia @philheath 😳

I used to focus solely on doing more and more weight. Then after a torn labrum and witnessing several friends require surgical repairs from training injuries (thank God for @jimmy_bluff ), I thought twice about this commitment to “progressive overload”.
.
I’ve since realized that getting better doesn’t necessarily involve doing more weight. There are many ways to progress: better technique, stronger muscular contractions, improved control, better alignment, increased stability, etc.
.
So I challenge you to put your ego aside. Open up your mind to the many types of progressions. And commit to completely OWNING a particular weight before going up.
.
This takes the vast majority of training risks off the table. And in fact, strength training, under this premise, is actually therapeutic.
.
.
.
.
.
.
.
.
.
.
#trainsmart #powerbuilding #bodybuilding #fitoverforty #fitover45 #fitover40 #fitoverfortyfive #strengthtraining #strengthcoach #strengthandconditioningcoach #strengthandconditioning #deadlift #howtobuildmuscle #musclebuilding #lowerbodystrength #fitnesscoaching #fitnesscoach #lowerbodyworkout #legdayworkout #lowerbodyday #legday #hamstringworkout #rdl #barbelltraining

I used to focus solely on doing more and more weight. Then after a torn labrum and witnessing several friends require surgical repairs from training injuries (thank God for @jimmy_bluff ), I thought twice about this commitment to “progressive overload”.
.
I’ve since realized that getting better doesn’t necessarily involve doing more weight. There are many ways to progress: better technique, stronger muscular contractions, improved control, better alignment, increased stability, etc.
.
So I challenge you to put your ego aside. Open up your mind to the many types of progressions. And commit to completely OWNING a particular weight before going up.
.
This takes the vast majority of training risks off the table. And in fact, strength training, under this premise, is actually therapeutic.
.
.
.
.
.
.
.
.
.
.
#trainsmart #powerbuilding #bodybuilding #fitoverforty #fitover45 #fitover40 #fitoverfortyfive #strengthtraining #strengthcoach #strengthandconditioningcoach #strengthandconditioning #deadlift #howtobuildmuscle #musclebuilding #lowerbodystrength #fitnesscoaching #fitnesscoach #lowerbodyworkout #legdayworkout #lowerbodyday #legday #hamstringworkout #rdl #barbelltraining

👆 Follow @hack_pt for more weight loss and diet tips 👆⠀
-⠀
👇 Tag someone who needs to see this 👇⠀
-⠀
💡FAT MELTING WORKOUT 010💡⠀
-⠀
➡️ This workout is great for building your legs and abs. It focuses on the biggest muscle groups in your body and will aid your flexibility and strength. The high intensity will ensure you continue to burn extra calories at rest for the next 24 hours! ⠀
-⠀
-————————————————————-⠀
👉 If you like this content please follow @hack_pt and show your support 👈⠀
————————————————————-⠀
-⠀
-⠀
#caloriecountinguk #caloriecounter #caloricdeficit #musclegrowth #musclegains #musclegain #musclebuilding #myfitnesspal #getfit #musclebuild #howtobuildmuscle #howtoloseweight #buildmuscles #buildleanmuscle #transformationcoach #trackingmacros #trackyourprogress #nutritioncoach #caloriesincaloriesout #wlstransformation⠀
#wlstories #wlsjourney #wlsfamily #wls⠀
#wlj #weightlossgoal #weightlossblogger #weightlossaccount #notadietbutalifestyle⠀

👆 Follow @hack_pt for more weight loss and diet tips 👆⠀
-⠀
👇 Tag someone who needs to see this 👇⠀
-⠀
💡FAT MELTING WORKOUT 010💡⠀
-⠀
➡️ This workout is great for building your legs and abs. It focuses on the biggest muscle groups in your body and will aid your flexibility and strength. The high intensity will ensure you continue to burn extra calories at rest for the next 24 hours! ⠀
-⠀
-————————————————————-⠀
👉 If you like this content please follow @hack_pt and show your support 👈⠀
————————————————————-⠀
-⠀
-⠀
#caloriecountinguk #caloriecounter #caloricdeficit #musclegrowth #musclegains #musclegain #musclebuilding #myfitnesspal #getfit #musclebuild #howtobuildmuscle #howtoloseweight #buildmuscles #buildleanmuscle #transformationcoach #trackingmacros #trackyourprogress #nutritioncoach #caloriesincaloriesout #wlstransformation
#wlstories #wlsjourney #wlsfamily #wls
#wlj #weightlossgoal #weightlossblogger #weightlossaccount #notadietbutalifestyle

Even the most basic movements require concentration. It’s essential not to rush through your workout just to get it done.
.
I always remind myself of the key points to perfecting a technique before and during the movement.
.
We also have to battle our Central Nervous System (CNS) and the messages it sends to our brain during exercise:
.
CNS “hey this hurts”
Brain “f*ck technique, let’s make it easier”
.
Being conscious of technique and the messages from our brain is essential for progression.
.
There is always something we can improve on. Try filming your workouts, especially if you’re training in a gym without mirrors. It’s easy for bad habits to creep in!
.
Practice makes perfect. #consciousmovement

Even the most basic movements require concentration. It’s essential not to rush through your workout just to get it done.
.
I always remind myself of the key points to perfecting a technique before and during the movement.
.
We also have to battle our Central Nervous System (CNS) and the messages it sends to our brain during exercise:
.
CNS “hey this hurts”
Brain “f*ck technique, let’s make it easier”
.
Being conscious of technique and the messages from our brain is essential for progression.
.
There is always something we can improve on. Try filming your workouts, especially if you’re training in a gym without mirrors. It’s easy for bad habits to creep in!
.
Practice makes perfect. #consciousmovement

Cardio vs. Weight lifting.....I used to be a cardioholic two years ago. I never feared weights, but I feared how I would feel without the cardio. It was a struggle to let go and allow myself to switch focuses on my training. So after a year of strength training.... It has taught me two things: 1.) structure. Anyone can go to the gym, walk around, work on a couple machines and leave. When you focus on strength, you need a schedule and a set of core exercises per muscle group for X amount of weeks; increasing reps and weight...where before, I was just trying to burn enough calories to stay in a ridiculous calorie deficit.....And 2.) How to eat!!!! While worried about cardio, I also never consumed enough calories or proteins...In fact, looking back on how my diet was, I was in a SERIOUS deficit and terrified of calories... Now that I’m strength training, I’m consuming double the calories and 1g of protein per Lb of body weight! Ultimately, it’s a preference but hell, who doesn’t wanna look like a tough bitch? 🤣

Cardio vs. Weight lifting.....I used to be a cardioholic two years ago. I never feared weights, but I feared how I would feel without the cardio. It was a struggle to let go and allow myself to switch focuses on my training. So after a year of strength training.... It has taught me two things: 1.) structure. Anyone can go to the gym, walk around, work on a couple machines and leave. When you focus on strength, you need a schedule and a set of core exercises per muscle group for X amount of weeks; increasing reps and weight...where before, I was just trying to burn enough calories to stay in a ridiculous calorie deficit.....And 2.) How to eat!!!! While worried about cardio, I also never consumed enough calories or proteins...In fact, looking back on how my diet was, I was in a SERIOUS deficit and terrified of calories... Now that I’m strength training, I’m consuming double the calories and 1g of protein per Lb of body weight! Ultimately, it’s a preference but hell, who doesn’t wanna look like a tough bitch? 🤣

Lieve mensen,
(Zeer) binnenkort worden de prijzen op mijn website aangepast. Twijfelde je nog om aan de slag te gaan? Maak dan snel je beslissing 😉

Prijzen voor personal training blijven hetzelfde, de prijsveranderingen gaan alleen om voedingscoaching en eetschema's.
Daarnaast gaan ook wat nieuwe dingen aangeboden worden🙌

Voor mijn bestaande klanten voor de maandelijkse coaching:
Stuur mij even een berichtje om augustus alvast af te nemen, zo in je voor augustus nog gebruik maken van de oude prijs! 💖
P.s dit bericht was leuker geweest met een foto dat geen selfie is🤷🏼‍♀️. Zijn er beginnende fotografen  die het leuk vinden mij te helpen? Geen onzindingen berichten btw, ik heb een geweldige vriend (die insta-shy is) 😉

Lieve mensen,
(Zeer) binnenkort worden de prijzen op mijn website aangepast. Twijfelde je nog om aan de slag te gaan? Maak dan snel je beslissing 😉

Prijzen voor personal training blijven hetzelfde, de prijsveranderingen gaan alleen om voedingscoaching en eetschema's.
Daarnaast gaan ook wat nieuwe dingen aangeboden worden🙌

Voor mijn bestaande klanten voor de maandelijkse coaching:
Stuur mij even een berichtje om augustus alvast af te nemen, zo in je voor augustus nog gebruik maken van de oude prijs! 💖
P.s dit bericht was leuker geweest met een foto dat geen selfie is🤷🏼‍♀️. Zijn er beginnende fotografen die het leuk vinden mij te helpen? Geen onzindingen berichten btw, ik heb een geweldige vriend (die insta-shy is) 😉

🇳🇱Deze regenachtige dag heeft ons geïnspireerd... misschien een beetje gek, maar: #stamppot 🌂 No joke 😅 Op deze foto een boerenkoolstamppot, gemaakt van diepvries-boerenkool, aardappel, ongezoete amandelmelk, nootmuskaat. Met 2 lekkere “vegeterrier worstjes” van @devegetarischeslager 😋 Zijn we te ver gegaan zo’n wintergerecht? 🤪
—————————————————
🌎This rainy day has inspired us: Dutch “stamppot” 🌂 In this photo a “stamppot” made from frozen kale, potato, unsweetened almond milk, nutmeg. With 2 tasty "vegeterrier sausages" from @devegetarischeslager😋 Did we overdo it with such a winter dish? 🤪

🇳🇱Deze regenachtige dag heeft ons geïnspireerd... misschien een beetje gek, maar: #stamppot 🌂 No joke 😅 Op deze foto een boerenkoolstamppot, gemaakt van diepvries-boerenkool, aardappel, ongezoete amandelmelk, nootmuskaat. Met 2 lekkere “vegeterrier worstjes” van @devegetarischeslager 😋 Zijn we te ver gegaan zo’n wintergerecht? 🤪
—————————————————
🌎This rainy day has inspired us: Dutch “stamppot” 🌂 In this photo a “stamppot” made from frozen kale, potato, unsweetened almond milk, nutmeg. With 2 tasty "vegeterrier sausages" from @devegetarischeslager😋 Did we overdo it with such a winter dish? 🤪

Slow and steady wins the race 🏁😉
.
.
Something like that 💁‍♀️
.
.
These are some of my FAVORITES for glute dayzzz 🍑
.
.
It’s so important to not rush through your workouts! As you can see I keep my movements slow and really make sure my form is on point and I’m squeezing at the top of each rep👌
.
Keeping your movements slow will help you focus on the movement and really listen to what your body is telling you! Which is so so so important! The last thing you want is to rush through your sets (especially your heavier ones) and find yourself in pain and/or injured! 😭
.
.
I personally have injured myself due to rushing, lifting too heavy, and just not focusing on the movement (which leads back to rushing)!
.
❌❌❌❌❌❌❌❌❌❌❌❌
.
So guys try to keep your movements slow and make sure you’re not rushing through your exercises...your body will THANK YOU! .
.
.
🖤Squats
🖤Hip Thrust
🖤Reverse Hack Squat
.
.
.
.
.
.
.
🖤🖤🖤🖤🖤🖤🖤🖤🖤🖤🖤🖤🖤🖤🖤🖤

Slow and steady wins the race 🏁😉
.
.
Something like that 💁‍♀️
.
.
These are some of my FAVORITES for glute dayzzz 🍑
.
.
It’s so important to not rush through your workouts! As you can see I keep my movements slow and really make sure my form is on point and I’m squeezing at the top of each rep👌
.
Keeping your movements slow will help you focus on the movement and really listen to what your body is telling you! Which is so so so important! The last thing you want is to rush through your sets (especially your heavier ones) and find yourself in pain and/or injured! 😭
.
.
I personally have injured myself due to rushing, lifting too heavy, and just not focusing on the movement (which leads back to rushing)!
.
❌❌❌❌❌❌❌❌❌❌❌❌
.
So guys try to keep your movements slow and make sure you’re not rushing through your exercises...your body will THANK YOU! .
.
.
🖤Squats
🖤Hip Thrust
🖤Reverse Hack Squat
.
.
.
.
.
.
.
🖤🖤🖤🖤🖤🖤🖤🖤🖤🖤🖤🖤🖤🖤🖤🖤

The number ONE way to transform your physique is properly executed resistance training. .
Everything else pales in comparison. And by a LARGE margin.
.
So ask yourself, what is my goal? If it’s to get out of the house or to be social, then by all means keep taking that exercise class. But if your goal is to transform your body, then read the first sentence again and again until it sinks in. Then take action on it. .
.
.
.
.
.
.
.
.
.
.
#bodytransformation #resistancetraining #powerbuilding #bodybuilding #fitoverforty #fitover45 #fitover40 #fitoverfortyfive #strengthtraining #strengthcoach #strengthandconditioningcoach #strengthandconditioning #howtobuildmuscle #musclebuilding #fitnesscoaching #fitnesscoach #fitover50 #fitoverfifty #over40fitness #over50fitness #strengthathlete #strengthtrain #bodybuildingtraining #bodybuildingtips

The number ONE way to transform your physique is properly executed resistance training. .
Everything else pales in comparison. And by a LARGE margin.
.
So ask yourself, what is my goal? If it’s to get out of the house or to be social, then by all means keep taking that exercise class. But if your goal is to transform your body, then read the first sentence again and again until it sinks in. Then take action on it. .
.
.
.
.
.
.
.
.
.
.
#bodytransformation #resistancetraining #powerbuilding #bodybuilding #fitoverforty #fitover45 #fitover40 #fitoverfortyfive #strengthtraining #strengthcoach #strengthandconditioningcoach #strengthandconditioning #howtobuildmuscle #musclebuilding #fitnesscoaching #fitnesscoach #fitover50 #fitoverfifty #over40fitness #over50fitness #strengthathlete #strengthtrain #bodybuildingtraining #bodybuildingtips

YOU 👏🏻 NEED 👏🏻 THESE
I got tired of the usual “protein pancake” and made this... and let me tell you. idk if i ever wanna go back. No dairy, no soy, no (added) sugar, but tastes like a decadent pb and j cake. .
.
I replaced whole eggs with egg whites, used almond milk instead of cows milk, and added my favorite chocolate vegan protein.
.
.
These replacements cut down on fat (we only need 20-35% of calories from fat) and calories while adding a tremendous amount of good quality protein. .
.
This batch made about 10, 4 inch pancakes at around 110 cals each. This plate with about 1.5 tbsp of pb and sprinkle of berries is about 500 cals.

YOU 👏🏻 NEED 👏🏻 THESE
I got tired of the usual “protein pancake” and made this... and let me tell you. idk if i ever wanna go back. No dairy, no soy, no (added) sugar, but tastes like a decadent pb and j cake. .
.
I replaced whole eggs with egg whites, used almond milk instead of cows milk, and added my favorite chocolate vegan protein.
.
.
These replacements cut down on fat (we only need 20-35% of calories from fat) and calories while adding a tremendous amount of good quality protein. .
.
This batch made about 10, 4 inch pancakes at around 110 cals each. This plate with about 1.5 tbsp of pb and sprinkle of berries is about 500 cals.

Been going to the gym for months now and not seeing any changes? 🤔

Have you also been doing the same exercises with the same amount of reps, sets, and weights every time you workout?

If so, then no wonder 🙃
.
❗️In order to build muscle, gain strength, and for your performance to be increased, you need to increase the stress that’s placed on your body when you train❗️ This is SO important!

There are many key 🔑 points when it comes to making more progress.

In order to stay away from hitting a plateau, it’s necessary to challenge your body in new ways pretty often to make progress 💪 ❗️When I create plans, I help you to do just that❗️
.
My plans challenge you and push you.
You WILL see results if you put in the work 💪
.
~You still have time to catch my 10% off sale, until August 1st.~

Been going to the gym for months now and not seeing any changes? 🤔

Have you also been doing the same exercises with the same amount of reps, sets, and weights every time you workout?

If so, then no wonder 🙃
.
❗️In order to build muscle, gain strength, and for your performance to be increased, you need to increase the stress that’s placed on your body when you train❗️ This is SO important!

There are many key 🔑 points when it comes to making more progress.

In order to stay away from hitting a plateau, it’s necessary to challenge your body in new ways pretty often to make progress 💪 ❗️When I create plans, I help you to do just that❗️
.
My plans challenge you and push you.
You WILL see results if you put in the work 💪
.
~You still have time to catch my 10% off sale, until August 1st.~

Watch this video to find out the BEST way to build muscle! ✅

Watch this video to find out the BEST way to build muscle! ✅

10 days out

Sign up for Cashmoney Transformation Training Meal Plans and Workout programs Today -July 20th for only $60 a month
———————————————————————
💰 Cashmoney’s Transformation Training 💰 
I specialize in strength training, athletes, muscle growth (hypertrophy), and people looking to transform their body’s 💪
—————————————————————-
——
#bodybuilding #bodybuilder #fitness #dieting #transformation #carbcycling #keto #workingout #personaltrainer #onlinetraining #mealplan #exercise #powerlifting #bench #squat #deadlift #weightloss #contestdiet #contestdieting #buildmuscle #buildingmuscle #losefat #losingfat #workout #getinshape #gettinginshape #howtolosefat #howtobuildmuscle #fitnessgoals #workoutmotivation

10 days out

Sign up for Cashmoney Transformation Training Meal Plans and Workout programs Today -July 20th for only $60 a month
———————————————————————
💰 Cashmoney’s Transformation Training 💰
I specialize in strength training, athletes, muscle growth (hypertrophy), and people looking to transform their body’s 💪
—————————————————————-
——
#bodybuilding #bodybuilder #fitness #dieting #transformation #carbcycling #keto #workingout #personaltrainer #onlinetraining #mealplan #exercise #powerlifting #bench #squat #deadlift #weightloss #contestdiet #contestdieting #buildmuscle #buildingmuscle #losefat #losingfat #workout #getinshape #gettinginshape #howtolosefat #howtobuildmuscle #fitnessgoals #workoutmotivation

Tricep Execution💣💥
.
Here's a sick little tricep workout you can do at the gym or at the park. It's super good for building strength in your triceps but also gives quite a nice pump😏🔥 As always- let me know if you enjoy the workout if you try it, and you can always change the sets and reps to tailor your progress😉 hope everyone is having a rad week and smashing their goals!🙌💯
.
Workout:
✓ Side to Side Dips. 8 reps 3 sets
✓ Straight Bar Dips. 8 reps 3 sets
✓ Tricep Extensions. 8 reps 3 sets
✓ Reverse Grip Tricep Extensions. 6 reps 3 sets
✓ Bench Dips. 15 reps 3 sets
✓ Dips. 10 reps 3 sets

Tricep Execution💣💥
.
Here's a sick little tricep workout you can do at the gym or at the park. It's super good for building strength in your triceps but also gives quite a nice pump😏🔥 As always- let me know if you enjoy the workout if you try it, and you can always change the sets and reps to tailor your progress😉 hope everyone is having a rad week and smashing their goals!🙌💯
.
Workout:
✓ Side to Side Dips. 8 reps 3 sets
✓ Straight Bar Dips. 8 reps 3 sets
✓ Tricep Extensions. 8 reps 3 sets
✓ Reverse Grip Tricep Extensions. 6 reps 3 sets
✓ Bench Dips. 15 reps 3 sets
✓ Dips. 10 reps 3 sets

👆 Follow @hack_pt for more weight loss and diet tips 👆
-
👇 Tag someone who needs to see this 👇
-
💡CARDIO VS WEIGHT TRAINING💡
-
➡️ This has been an issue of debate for a long time, however the debate is over - and weight training wins! -
➡️ In the moment, certain forms of cardio burn more calories. For example, 1 hour of weight training burns around 300 calories, while 1 hour of cycling burns around 450 calories.
-
➡️ The difference however, is with resistance training, your body has more of an ‘aftershock’ effect and you will continue to burn calories for 24 hours after - similar to after you do a HIIT workout!
-
➡️ Secondly, when you build muscle, you increase your TDEE meaning you burn a lot more calories at rest. So you’ll be burning calories even when you’re not doing the exercise! It’s a win-win
-
-————————————————————-
👉 If you like this content please follow @hack_pt and show your support 👈
————————————————————-
-
-
#caloriecountinguk #caloriecounter #caloricdeficit #musclegrowth #musclegains #musclegain #musclebuilding #myfitnesspaluk #myfitnesspal #getfit #musclebuild #howtobuildmuscle #howtoloseweight #buildmuscles #buildleanmuscle #transformationcoach #trackingmacros #trackyourprogress #nutritioncoach #caloriesincaloriesout #wlstransformation
#wlstories #wlsjourney #wlsfamily #wls
#wlj #weightlossgoal #weightlossblogger

👆 Follow @hack_pt for more weight loss and diet tips 👆
-
👇 Tag someone who needs to see this 👇
-
💡CARDIO VS WEIGHT TRAINING💡
-
➡️ This has been an issue of debate for a long time, however the debate is over - and weight training wins! -
➡️ In the moment, certain forms of cardio burn more calories. For example, 1 hour of weight training burns around 300 calories, while 1 hour of cycling burns around 450 calories.
-
➡️ The difference however, is with resistance training, your body has more of an ‘aftershock’ effect and you will continue to burn calories for 24 hours after - similar to after you do a HIIT workout!
-
➡️ Secondly, when you build muscle, you increase your TDEE meaning you burn a lot more calories at rest. So you’ll be burning calories even when you’re not doing the exercise! It’s a win-win
-
-————————————————————-
👉 If you like this content please follow @hack_pt and show your support 👈
————————————————————-
-
-
#caloriecountinguk #caloriecounter #caloricdeficit #musclegrowth #musclegains #musclegain #musclebuilding #myfitnesspaluk #myfitnesspal #getfit #musclebuild #howtobuildmuscle #howtoloseweight #buildmuscles #buildleanmuscle #transformationcoach #trackingmacros #trackyourprogress #nutritioncoach #caloriesincaloriesout #wlstransformation
#wlstories #wlsjourney #wlsfamily #wls
#wlj #weightlossgoal #weightlossblogger

𝐓𝐡𝐫𝐞𝐞 𝐋𝐚𝐭 𝐏𝐮𝐥𝐥-𝐃𝐨𝐰𝐧 𝐕𝐚𝐫𝐢𝐚𝐭𝐢𝐨𝐧𝐬 𝐅𝐨𝐫 𝐀𝐧 𝐈𝐦𝐩𝐫𝐞𝐬𝐬𝐢𝐯𝐞 𝐏𝐡𝐲𝐬𝐢𝐪𝐮𝐞:⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔹Close grip: great for more arms and elbow ROM⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔹Wide grip: great for lat focus 🔹Standing: good for beginners and changing up the angle ⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Give one of these a shot if you’re trying to build some mass on your back and/or lats. Try 4 sets of 5-8 reps. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Track: Situation by Yazoo
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

𝐓𝐡𝐫𝐞𝐞 𝐋𝐚𝐭 𝐏𝐮𝐥𝐥-𝐃𝐨𝐰𝐧 𝐕𝐚𝐫𝐢𝐚𝐭𝐢𝐨𝐧𝐬 𝐅𝐨𝐫 𝐀𝐧 𝐈𝐦𝐩𝐫𝐞𝐬𝐬𝐢𝐯𝐞 𝐏𝐡𝐲𝐬𝐢𝐪𝐮𝐞:⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔹Close grip: great for more arms and elbow ROM⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔹Wide grip: great for lat focus 🔹Standing: good for beginners and changing up the angle ⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Give one of these a shot if you’re trying to build some mass on your back and/or lats. Try 4 sets of 5-8 reps. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Track: Situation by Yazoo
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

Finished off a #lowerbodyday with this superset.
.
Great combo to finish off the hamstrings and glutes. And an exceptionally great superset for guys #over40 who want to maximize results with minimal joint stress.
.
Give this a go on your next #legday .
.
.
.
.
.
.
.
.
.
#gluteworkout #powerbuilding #bodybuilding #fitoverforty #fitover45 #fitover40 #fitoverfortyfive #strengthtraining #strengthcoach #strengthandconditioningcoach #strengthandconditioning #hamstringworkout #howtobuildmuscle #musclebuilding #lowerbodystrength #fitnesscoaching #fitnesscoach #lowerbodyworkout #hypertrophytraining #over40fitness #over50fitness #legdayworkout

Finished off a #lowerbodyday with this superset.
.
Great combo to finish off the hamstrings and glutes. And an exceptionally great superset for guys #over40 who want to maximize results with minimal joint stress.
.
Give this a go on your next #legday .
.
.
.
.
.
.
.
.
.
#gluteworkout #powerbuilding #bodybuilding #fitoverforty #fitover45 #fitover40 #fitoverfortyfive #strengthtraining #strengthcoach #strengthandconditioningcoach #strengthandconditioning #hamstringworkout #howtobuildmuscle #musclebuilding #lowerbodystrength #fitnesscoaching #fitnesscoach #lowerbodyworkout #hypertrophytraining #over40fitness #over50fitness #legdayworkout

Here's a strength workout for beginners. The whole thing should take 30-40 minutes.
-
It consists of 3 supersets.
-
A superset is 2 exercises performed back-to-back without resting.
-
So you'd perform exercise 1 for the given reps, then IMMEDIATELY perform exercise 2 for the given reps, and THEN you'd rest.
-
Here's the full workout.
-
-
SUPERSET 1
-
• Goblet Squat to bench
• Single Arm Row
-
Perform 3 sets of 12 reps of each exercise.
-
-
SUPERSET 2
-
• Kettlebell Deadlift
• Elevated Push Up
-
Perform 3 sets of 12 reps of each exercise.
-
-
SUPERSET 3
-
• Plank
• Side Plank -
Perform 3 sets of 10 seconds of each exercise.
-
-
-
Song: MBB - Feel Good (Vlog No Copyright Music)
Music provided by Vlog No Copyright Music.
Video Link: https://youtu.be/wIDKJeLXO5Q
-
-
#rosentrain #howtoworkout #howtoliftweights #howtoexercise #howtogetstrong #howtogetstronger #gym101 #fullbody #fullbodyworkout #workoutadvice #workouttips #workouttip #gymadvice #gymtips #gymtip #fitnesstip #fitnesstips #fitnessadvice #exerciseadvice #exercisetips #exercisetip #fullbodyworkouts #howtobuildmuscle #workoutroutines #workoutroutine #gymroutine #gymroutines

Here's a strength workout for beginners. The whole thing should take 30-40 minutes.
-
It consists of 3 supersets.
-
A superset is 2 exercises performed back-to-back without resting.
-
So you'd perform exercise 1 for the given reps, then IMMEDIATELY perform exercise 2 for the given reps, and THEN you'd rest.
-
Here's the full workout.
-
-
SUPERSET 1
-
• Goblet Squat to bench
• Single Arm Row
-
Perform 3 sets of 12 reps of each exercise.
-
-
SUPERSET 2
-
• Kettlebell Deadlift
• Elevated Push Up
-
Perform 3 sets of 12 reps of each exercise.
-
-
SUPERSET 3
-
• Plank
• Side Plank -
Perform 3 sets of 10 seconds of each exercise.
-
-
-
Song: MBB - Feel Good (Vlog No Copyright Music)
Music provided by Vlog No Copyright Music.
Video Link: https://youtu.be/wIDKJeLXO5Q
-
-
#rosentrain #howtoworkout #howtoliftweights #howtoexercise #howtogetstrong #howtogetstronger #gym101 #fullbody #fullbodyworkout #workoutadvice #workouttips #workouttip #gymadvice #gymtips #gymtip #fitnesstip #fitnesstips #fitnessadvice #exerciseadvice #exercisetips #exercisetip #fullbodyworkouts #howtobuildmuscle #workoutroutines #workoutroutine #gymroutine #gymroutines

Haven’t posted a Workout video in a while

Here’s a back and shoulder 💪🏽 workout for your next upper body day.
Like ❤️ and save if you’d like to see more workout videos 💙✌️
•
I like to start with pull ups since they’re a little harder for me and require a little more work.

Assisted pull ups are great if you cannot do a pull up. Work your way up.

Workout 🏋🏽‍♀️:
1️⃣ Assisted wide pull ups
1️⃣ Assisted Narro Pull ups
12 reps each for 4 sets

2️⃣Dumbbell shoulder press 12 reps
2️⃣Dumbbell Hammer Front Raise 12 reps
2️⃣Barbell Overhead Press 6-8 reps
3 sets

3️⃣Overhand Wide Lat pull down
3️⃣Underhand Narrow Pull Down
12 reps 4 sets

4️⃣Lat Pull downs
4️⃣Narrow Lat Pull Downs
12 reps 3 sets
.
.
.
#workoutguide #workoutvideos #workoutvideosforwomen #wideback #backworkouts #lovehandlesworkout #lovehandlesbegone #buildmuscle #buildmuscleburnfat #weightsovercardio #girlswholiftweights #girlswholift #exercisemotivation #exercisevideos #liftingweights #howtolosefat #howtobuildmuscle #pullups #fitsporation #gymworkoutvideos #gymworkouts #dumbbellworkout #gymlife💪

Haven’t posted a Workout video in a while

Here’s a back and shoulder 💪🏽 workout for your next upper body day.
Like ❤️ and save if you’d like to see more workout videos 💙✌️

I like to start with pull ups since they’re a little harder for me and require a little more work.

Assisted pull ups are great if you cannot do a pull up. Work your way up.

Workout 🏋🏽‍♀️:
1️⃣ Assisted wide pull ups
1️⃣ Assisted Narro Pull ups
12 reps each for 4 sets

2️⃣Dumbbell shoulder press 12 reps
2️⃣Dumbbell Hammer Front Raise 12 reps
2️⃣Barbell Overhead Press 6-8 reps
3 sets

3️⃣Overhand Wide Lat pull down
3️⃣Underhand Narrow Pull Down
12 reps 4 sets

4️⃣Lat Pull downs
4️⃣Narrow Lat Pull Downs
12 reps 3 sets
.
.
.
#workoutguide #workoutvideos #workoutvideosforwomen #wideback #backworkouts #lovehandlesworkout #lovehandlesbegone #buildmuscle #buildmuscleburnfat #weightsovercardio #girlswholiftweights #girlswholift #exercisemotivation #exercisevideos #liftingweights #howtolosefat #howtobuildmuscle #pullups #fitsporation #gymworkoutvideos #gymworkouts #dumbbellworkout #gymlife 💪

💪🏻How To Make GAINZ💪🏻
Two years ago I stopped working out for a summer along with inconsistent workout for that year and quickly lost a lot of weight. I didn’t lose fat though, instead I lost my muscle mass. It’s taken me a year to truly gain back my muscle mass and more. Below are tips for how to gain muscle mass aka GAINZ⬇️⬇️⬇️
1. Workout consistently
2. Eat foods that will fuel your body
3. Consistently PR/Lift heavy 
4. Progressive overload all your exercises
5. Activate your muscles before going into heavy lifts
————————————
All of these tips may seem small but together has made drastic changes for me and my progress. Gainz often are also associated with bulking or gaining weight but I believe these tips apply to both those who are bulking and cutting. 
Now go get those gainz! 🏋️‍♀️
Stop lifting those weights you did yesterday!🙅‍♀️
Push yourself to a new level!🥵
You got this, babes!💕
.
.
.
#gainzallday #makinggainsdaily #beginnergains #musclegrowth #bulkingseasonneverends #cuttingseasonbegins #howtobuildmuscle #PR #personalrecord #progressiveoverload #backandbicepsworkout #bicepgainz #shoulderboulder #shouldergainz #upperbodyworkouts #pushyourselftothelimit #womenwholiftweights #strongwomenwholift #fitnessgirl #hmongfitness #asianfitness

💪🏻How To Make GAINZ💪🏻
Two years ago I stopped working out for a summer along with inconsistent workout for that year and quickly lost a lot of weight. I didn’t lose fat though, instead I lost my muscle mass. It’s taken me a year to truly gain back my muscle mass and more. Below are tips for how to gain muscle mass aka GAINZ⬇️⬇️⬇️
1. Workout consistently
2. Eat foods that will fuel your body
3. Consistently PR/Lift heavy
4. Progressive overload all your exercises
5. Activate your muscles before going into heavy lifts
————————————
All of these tips may seem small but together has made drastic changes for me and my progress. Gainz often are also associated with bulking or gaining weight but I believe these tips apply to both those who are bulking and cutting.
Now go get those gainz! 🏋️‍♀️
Stop lifting those weights you did yesterday!🙅‍♀️
Push yourself to a new level!🥵
You got this, babes!💕
.
.
.
#gainzallday #makinggainsdaily #beginnergains #musclegrowth #bulkingseasonneverends #cuttingseasonbegins #howtobuildmuscle #PR #personalrecord #progressiveoverload #backandbicepsworkout #bicepgainz #shoulderboulder #shouldergainz #upperbodyworkouts #pushyourselftothelimit #womenwholiftweights #strongwomenwholift #fitnessgirl #hmongfitness #asianfitness

G L U T E 🍑B L A S T E R S .
.
.
Hump day is always an excuse to work on zeee booty 😉
.
.
The gym I go to does not have a glute blaster machine so I throw some ankle straps around my feet and hit them up on the cable machine!
I use my other foot to keep the pulley stable otherwise it drives me crazy 😅 .
.
Ladies this is glute focus so if you’re wanting to tone up and lift that backside give these a try!
.
.
❗️ T I P ❗️
• While performing the kneeling squats make sure that you’re squeezing at the top and really feeling the burn in those glutes!
.
.
.
.
.
❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️

G L U T E 🍑B L A S T E R S .
.
.
Hump day is always an excuse to work on zeee booty 😉
.
.
The gym I go to does not have a glute blaster machine so I throw some ankle straps around my feet and hit them up on the cable machine!
I use my other foot to keep the pulley stable otherwise it drives me crazy 😅 .
.
Ladies this is glute focus so if you’re wanting to tone up and lift that backside give these a try!
.
.
❗️ T I P ❗️
• While performing the kneeling squats make sure that you’re squeezing at the top and really feeling the burn in those glutes!
.
.
.
.
.
❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️❤️

High reps/light weight? Or lower reps/heavier weight?

This is a commonly asked question. The answer is, it depends on your goal. Are you aiming to be a power lifter? Probably not, but if you are you're going to use heavy weight and very low reps. Perhaps you will fatigue somewhere in the 5 to 8 rep range.
Or how about strength/endurance training for a specific sport? Perhaps you are going to fatigue the muscle in the 15 to 20 rep range max. I rarely train my over-50 clients this way but at times I do.

I look to adding muscle to the body by fatiguing the working muscles in the 10 to 12 rep range (usually 12 is that sweet spot)

There is really no such thing as 'toning' per se. We either build and maintain our muscle or we atrophy. The toned look is the result of muscle strengthening and building. And ladies you will not get bulky! It is hard to build noticeable muscle. It takes time and effort. And the right kind of food! 
If we do high reps and we do not fatigue the working muscle, you will start to slide backwards and wonder why! The muscle has no reason to get stronger because you have not put the right demand on it. Excessive reps with low weight will result eventually in the wear and tear of that joint. And remember the joint is only as strong as the weakest muscle surrounding it.
If someone is coming back from surgery such as knee replacement or any kind of joint surgery, I will use lighter weights and slightly higher reps for a time but will slowly increase the weight and lower reps. I've worked with people who have had knees and hips replaced, back and shoulder surgeries... And always they are able to get back to their original strength and stronger! Going into surgery with a strong body is essential. So rehabbing an injury or post-op (with the consent of your physician) lighter weights/higher reps is a good option. But only for a short time before getting back to the  muscle building phase. 
Remember that muscle burns fat! More accurately, the presence of muscle mass revs up your metabolism and burns more calories, even at rest! And there is a long afterburn effect with vigorous strength training as opposed to long period of cardio.
Hope that helps💪

High reps/light weight? Or lower reps/heavier weight?

This is a commonly asked question. The answer is, it depends on your goal. Are you aiming to be a power lifter? Probably not, but if you are you're going to use heavy weight and very low reps. Perhaps you will fatigue somewhere in the 5 to 8 rep range.
Or how about strength/endurance training for a specific sport? Perhaps you are going to fatigue the muscle in the 15 to 20 rep range max. I rarely train my over-50 clients this way but at times I do.

I look to adding muscle to the body by fatiguing the working muscles in the 10 to 12 rep range (usually 12 is that sweet spot)

There is really no such thing as 'toning' per se. We either build and maintain our muscle or we atrophy. The toned look is the result of muscle strengthening and building. And ladies you will not get bulky! It is hard to build noticeable muscle. It takes time and effort. And the right kind of food!
If we do high reps and we do not fatigue the working muscle, you will start to slide backwards and wonder why! The muscle has no reason to get stronger because you have not put the right demand on it. Excessive reps with low weight will result eventually in the wear and tear of that joint. And remember the joint is only as strong as the weakest muscle surrounding it.
If someone is coming back from surgery such as knee replacement or any kind of joint surgery, I will use lighter weights and slightly higher reps for a time but will slowly increase the weight and lower reps. I've worked with people who have had knees and hips replaced, back and shoulder surgeries... And always they are able to get back to their original strength and stronger! Going into surgery with a strong body is essential. So rehabbing an injury or post-op (with the consent of your physician) lighter weights/higher reps is a good option. But only for a short time before getting back to the muscle building phase.
Remember that muscle burns fat! More accurately, the presence of muscle mass revs up your metabolism and burns more calories, even at rest! And there is a long afterburn effect with vigorous strength training as opposed to long period of cardio.
Hope that helps💪

Tonight’s pawrol🐾in neighborhood

今夜のパウロール🐾

新しい課題「ギャロップ」で休憩多しのBetty😬

#grace11🐶 
#goldenpuppy 
#goldenretriever 
#goldenretrieverlover 
#howtobuildmuscle 
#pawrol 
#galopp
#大型犬のいる生活 
#夜散歩
#夏は大変

Tonight’s pawrol🐾in neighborhood

今夜のパウロール🐾

新しい課題「ギャロップ」で休憩多しのBetty😬

#grace11 🐶
#goldenpuppy
#goldenretriever
#goldenretrieverlover
#howtobuildmuscle
#pawrol
#galopp
#大型犬のいる生活
#夜散歩
#夏は大変

⚠️ I received such a great response from you guys with regards to the free training - unfortunately all the spots are now filled. There are however spaces for a heavily discounted coaching call for just $10! If you would like to be considered for this coaching call send me a message! ⚠️
-
👆 Follow @hack_pt for more weight loss and diet tips 👆
-
👇 Tag someone who needs to see this 👇
-
💡FAT MELTING WORKOUT 009💡
-
➡️ Try this workout now! It will work all the major muscle groups in your body allowing for a large calorie burn. Not to mention you will continue to burn extra calories at rest for 24 hours after! The clap push-up will help work your shoulder and chest, and you also have exercises for back legs and abs. Start now! 🔥
-
-————————————————————-
👉 If you like this content please follow @hack_pt and show your support 👈
————————————————————-
-
-
#musclebuilding #myfitnesspaluk #myfitnesspal #getfit #musclebuild #howtobuildmuscle #howtoloseweight #buildmuscles #buildleanmuscle #transformationcoach #trackingmacros #trackyourprogress #nutritioncoach #caloriesincaloriesout #wlstransformation
#wlstories #wlsjourney #wlsfamily #wls
#wlj #weightlossgoal #weightlossblogger #weightlossaccount #notadietbutalifestyle  #nonscalevictory #nonscalevictories  #myjourneytohealth #healthjourney

⚠️ I received such a great response from you guys with regards to the free training - unfortunately all the spots are now filled. There are however spaces for a heavily discounted coaching call for just $10! If you would like to be considered for this coaching call send me a message! ⚠️
-
👆 Follow @hack_pt for more weight loss and diet tips 👆
-
👇 Tag someone who needs to see this 👇
-
💡FAT MELTING WORKOUT 009💡
-
➡️ Try this workout now! It will work all the major muscle groups in your body allowing for a large calorie burn. Not to mention you will continue to burn extra calories at rest for 24 hours after! The clap push-up will help work your shoulder and chest, and you also have exercises for back legs and abs. Start now! 🔥
-
-————————————————————-
👉 If you like this content please follow @hack_pt and show your support 👈
————————————————————-
-
-
#musclebuilding #myfitnesspaluk #myfitnesspal #getfit #musclebuild #howtobuildmuscle #howtoloseweight #buildmuscles #buildleanmuscle #transformationcoach #trackingmacros #trackyourprogress #nutritioncoach #caloriesincaloriesout #wlstransformation
#wlstories #wlsjourney #wlsfamily #wls
#wlj #weightlossgoal #weightlossblogger #weightlossaccount #notadietbutalifestyle #nonscalevictory #nonscalevictories #myjourneytohealth #healthjourney

💊 SUPPLEMENTS 💊 .
.
I’ve always been a sucker for a good supplement 😅
.
.
Buttttt not all supplements are needed.

Example: If you buy a BCAA powder and you are hitting your macro nutrients do you even really need the BCAA power? The answer is NO. If you’re getting them through your food sources there is no need for the powder. It’s a waste of 💰 my friends!
.
Now if you’re not getting them through your food sources then it’s a great supplement. It’s easy, convenient and yummy. I love @womensbest I get the watermelon flavor 🍉 👅 .
.
My 3 must have supplements
1️⃣Multivitamin - This ensures you’re getting the minerals and vitamins your body needs to function properly and ensure it’s getting the fuel it needs
2️⃣ Fish oil EPA/DHA- Our bodies do not produce these fatty acids and studies show that the average persons diet only provides one tenth of the EPA & DHA needs. 😱 Adding  this supplement can improve your cognitive function, prevent fat gain, improve fat loss and improve your mood!
3️⃣ Protein powder- This is another way to get your protein in for the day. If you’re in a rush or need something to meet your protein needs this is a great source. I always recommend a “clean” powder. Make sure you read labels and there is a good macro nutrient profile as well as a good amino acid profile. Stay clear of artificial sweeteners and additives that are not necessary!
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Always look at labels! It’s so important to know what is going into your body!
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Uhmmm side note obsessing over these cheetah workout shorts best part they were ONLY $7.99 😱🤗🙏🏼 I’m also a sucker for a great deal 😆👍
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✔️✔️✔️✔️✔️✔️✔️✔️✔️✔️✔️✔️✔️✔️✔️✔️✔️✔️

💊 SUPPLEMENTS 💊 .
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I’ve always been a sucker for a good supplement 😅
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Buttttt not all supplements are needed.

Example: If you buy a BCAA powder and you are hitting your macro nutrients do you even really need the BCAA power? The answer is NO. If you’re getting them through your food sources there is no need for the powder. It’s a waste of 💰 my friends!
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Now if you’re not getting them through your food sources then it’s a great supplement. It’s easy, convenient and yummy. I love @womensbest I get the watermelon flavor 🍉 👅 .
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My 3 must have supplements
1️⃣Multivitamin - This ensures you’re getting the minerals and vitamins your body needs to function properly and ensure it’s getting the fuel it needs
2️⃣ Fish oil EPA/DHA- Our bodies do not produce these fatty acids and studies show that the average persons diet only provides one tenth of the EPA & DHA needs. 😱 Adding this supplement can improve your cognitive function, prevent fat gain, improve fat loss and improve your mood!
3️⃣ Protein powder- This is another way to get your protein in for the day. If you’re in a rush or need something to meet your protein needs this is a great source. I always recommend a “clean” powder. Make sure you read labels and there is a good macro nutrient profile as well as a good amino acid profile. Stay clear of artificial sweeteners and additives that are not necessary!
.
.
Always look at labels! It’s so important to know what is going into your body!
.
.
.
.
Uhmmm side note obsessing over these cheetah workout shorts best part they were ONLY $7.99 😱🤗🙏🏼 I’m also a sucker for a great deal 😆👍
.
.
.
.
✔️✔️✔️✔️✔️✔️✔️✔️✔️✔️✔️✔️✔️✔️✔️✔️✔️✔️

Every action you take is the equivalent of casting a vote for the person you want to be.
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Hit the snooze button 3 times this morning? That was 3 votes for laziness and an unproductive mindset.
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Blew off training this week? Ok well you just casted votes for physical weakness and an out of shape body.
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Eat pop tarts and pancakes for breakfast? There’s a couple votes for lack of self-respect, crashing energy levels, and illness.
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This voting system extends to all domains of your life.
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So first decide who you want to become. Then consider what you’re actually voting for with each action you take.
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If you’re serious about casting a vote for abundant health, fitness, strength, and transformation, shoot me a DM and together we will make it happen.
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#trainsmart #bodytransformation #powerbuilding #bodybuilding #fitoverforty #fitover45 #fitover40 #fitoverfortyfive #strengthtraining #strengthcoach #strengthandconditioningcoach #strengthandconditioning #howtobuildmuscle #musclebuilding #fitnesscoaching #fitnesscoach #fitover50 #fitoverfifty #mindsetcoach #mindsetmatters #mindsetofgreatness #goalgetting #successmindset #successtip #nutritiontips

Every action you take is the equivalent of casting a vote for the person you want to be.
.
Hit the snooze button 3 times this morning? That was 3 votes for laziness and an unproductive mindset.
.
Blew off training this week? Ok well you just casted votes for physical weakness and an out of shape body.
.
Eat pop tarts and pancakes for breakfast? There’s a couple votes for lack of self-respect, crashing energy levels, and illness.
.
This voting system extends to all domains of your life.
.
So first decide who you want to become. Then consider what you’re actually voting for with each action you take.
.
If you’re serious about casting a vote for abundant health, fitness, strength, and transformation, shoot me a DM and together we will make it happen.
.
.
.
.
.
.
.
.
.
#trainsmart #bodytransformation #powerbuilding #bodybuilding #fitoverforty #fitover45 #fitover40 #fitoverfortyfive #strengthtraining #strengthcoach #strengthandconditioningcoach #strengthandconditioning #howtobuildmuscle #musclebuilding #fitnesscoaching #fitnesscoach #fitover50 #fitoverfifty #mindsetcoach #mindsetmatters #mindsetofgreatness #goalgetting #successmindset #successtip #nutritiontips

I hear these 2 questions a lot from people who are new to strength training.
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1. How often should I train?
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2. What should I actually DO each day?
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Here's a simple guide.
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2x / WEEK
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This is a good way for beginners to get into strength training. Work out 2x per week, training full-body each time.
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3x / WEEK - PART 1
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Once a beginner has got the hang of things, training your full body 3x per week is great.
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It's my favourite split when it comes to using strength training for fat loss.
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In fact, I personally trained full-body 3x per week while losing 11 lb of body fat in 11 weeks.
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3x / WEEK - PART 2
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Some people might find 3 full-body sessions per week too much of a stress on the central nervous system.
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If that's the case, you can train your lower body (legs) on Monday, upper body on Wednesday, and full body on Friday.
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I would train core on lower and full-body days.
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4x / WEEK
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This is my favourite split for building strength and muscle.
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Lower body on Monday and Thursday, upper body on Tuesday and Friday. I would train core on lower body days.
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5x / WEEK
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I don't like lifting weights more than 4x per week because, frankly, I have better things to do 🤷‍♂️.
-
But if you're really loving strength training and want to do it 5x per week, here's what you could do.
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Focus on lower body strength (and core) on Monday, and upper body strength on Tuesday. This means lower-rep workouts: 2-7 reps per set.
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Then train to build lower body muscle (and core) on Thursday, upper body push (chest, shoulders, triceps) muscle on Friday, and upper body pull (back, biceps) muscle on Saturday. Training for muscle gains means higher-rep workouts: 8-15 reps per set.
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6x / WEEK

Train legs (and core) on Monday, upper body push on Tuesday, and upper body pull on Wednesday. Then do the same Friday-Sunday.
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-
-
Which split is your favourite? Leave a comment below 👇

I hear these 2 questions a lot from people who are new to strength training.
-
1. How often should I train?
-
2. What should I actually DO each day?
-
Here's a simple guide.
-
-
2x / WEEK
-
This is a good way for beginners to get into strength training. Work out 2x per week, training full-body each time.
-
-
3x / WEEK - PART 1
-
Once a beginner has got the hang of things, training your full body 3x per week is great.
-
It's my favourite split when it comes to using strength training for fat loss.
-
In fact, I personally trained full-body 3x per week while losing 11 lb of body fat in 11 weeks.
-
-
3x / WEEK - PART 2
-
Some people might find 3 full-body sessions per week too much of a stress on the central nervous system.
-
If that's the case, you can train your lower body (legs) on Monday, upper body on Wednesday, and full body on Friday.
-
I would train core on lower and full-body days.
-
-
4x / WEEK
-
This is my favourite split for building strength and muscle.
-
Lower body on Monday and Thursday, upper body on Tuesday and Friday. I would train core on lower body days.
-
-
5x / WEEK
-
I don't like lifting weights more than 4x per week because, frankly, I have better things to do 🤷‍♂️.
-
But if you're really loving strength training and want to do it 5x per week, here's what you could do.
-
Focus on lower body strength (and core) on Monday, and upper body strength on Tuesday. This means lower-rep workouts: 2-7 reps per set.
-
Then train to build lower body muscle (and core) on Thursday, upper body push (chest, shoulders, triceps) muscle on Friday, and upper body pull (back, biceps) muscle on Saturday. Training for muscle gains means higher-rep workouts: 8-15 reps per set.
-
-
6x / WEEK

Train legs (and core) on Monday, upper body push on Tuesday, and upper body pull on Wednesday. Then do the same Friday-Sunday.
-
-
-
Which split is your favourite? Leave a comment below 👇

Us again.
Leg day:
🍑 Hip Thrusts 3x10 superset 15 banded abductors @b_ndstore •
🍑 Circuit!
15 cable abductors 
15 single leg deadlifts 
15 banded lunges
15 sumo deadlifts
Repeat 3 times yay 😅😃

Us again.
Leg day:
🍑 Hip Thrusts 3x10 superset 15 banded abductors @b_ndstore
🍑 Circuit!
15 cable abductors
15 single leg deadlifts
15 banded lunges
15 sumo deadlifts
Repeat 3 times yay 😅😃