#liftheavy photos & videos

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—- 🏋🏼‍♂️ Ugur: 3,5% meer spierpercentage 🏋🏼‍♂️ —- 12 weken geleden kwam Ugur bij mij met de vraag of ik hem kon helpen. Hij wilde graag een start maken met het opbouwen van zijn spiermassa. 💪🏼 Wij hebben toen een plan gemaakt qua trainingsintenstiteit en de eerste 6 weken hebben we een flink overschot genomen qua calorieën 🍳🥖. Na deze 6 weken hebben wij de calorieën geminderd, omdat ik toch wilde werken naar wat minder vetpercentage 🍏. Zie hier
Onder hoe Ugur het heeft beleefd en wat de resultaten zijn. 
Ugur:
“In februari ben ik begonnen met trainen bij Marco. Samen hebben we gekeken wat het beste bij mij paste. Aan de hand van een aantal vragen en een weging heeft Marco een trainings- en voedingsschema samengesteld. 
De trainingen hebben we rustig opgebouwd om te kijken wat mijn lichaam kon hebben. Langzaam ging het steeds beter en kon ik merken dat ik sterker werd. Het was soms best zwaar, maar Marco motiveerde mij goed. Al met al waren de trainingen erg leuk en hadden ze voldoende afwisseling.” Meetresultaten:
🥊 1e keer:
Gewicht: 70,3KG
Vetpercentage: 11,8%
Vetmassa: 8,3KG
Spierpercentage: 83,8%
Spiermassa: 58,9KG 🥊 Eindresultaat:
Gewicht 70,8 kg
Vet percentage 10,1%
Vetmassa 7,2 kg
Spierpercentage 86,3%
Spiermassa 62,1 kg.

We kunnen wel stellen dat we een onwijs goede start met Ugur hebben gemaakt 🤩. Meer dan 3kg aan spiermassa terwijl zijn vetpercentage wel omlaag is gegaan 👏🏼. Heel knap! Vanuit hier kan Ugur verder trainen en ik weet zeker dat ie door zijn stevige basis goede resultaten kan halen 💪🏼. Heb jij ook hulp nodig bij jouw trainingen of bij het behalen van jouw doelen? Neem gerust contact met mij op via:
📲 0514578350
📩 info@marcostegeman.nl

Neem ook een kijkje op www.marcostegeman.nl 🤗 * #GetFit
* #Cardio
* #Cycling
* #FitFam
* #FitLife
* #Fitness
* #FitnessMotivation
* #FitnessAddict
* #GetStrong
* #LiftHeavy
* #GirlsWhoLift
* #GymLife
* #GymTime
* #NoPainNoGain
* #PersonalTrainer
* #Sweat
* #Weights
* #WeightLifting
* #Workout
* #TransformationTuesday

—- 🏋🏼‍♂️ Ugur: 3,5% meer spierpercentage 🏋🏼‍♂️ —- 12 weken geleden kwam Ugur bij mij met de vraag of ik hem kon helpen. Hij wilde graag een start maken met het opbouwen van zijn spiermassa. 💪🏼 Wij hebben toen een plan gemaakt qua trainingsintenstiteit en de eerste 6 weken hebben we een flink overschot genomen qua calorieën 🍳🥖. Na deze 6 weken hebben wij de calorieën geminderd, omdat ik toch wilde werken naar wat minder vetpercentage 🍏. Zie hier
Onder hoe Ugur het heeft beleefd en wat de resultaten zijn.
Ugur:
“In februari ben ik begonnen met trainen bij Marco. Samen hebben we gekeken wat het beste bij mij paste. Aan de hand van een aantal vragen en een weging heeft Marco een trainings- en voedingsschema samengesteld.
De trainingen hebben we rustig opgebouwd om te kijken wat mijn lichaam kon hebben. Langzaam ging het steeds beter en kon ik merken dat ik sterker werd. Het was soms best zwaar, maar Marco motiveerde mij goed. Al met al waren de trainingen erg leuk en hadden ze voldoende afwisseling.” Meetresultaten:
🥊 1e keer:
Gewicht: 70,3KG
Vetpercentage: 11,8%
Vetmassa: 8,3KG
Spierpercentage: 83,8%
Spiermassa: 58,9KG 🥊 Eindresultaat:
Gewicht 70,8 kg
Vet percentage 10,1%
Vetmassa 7,2 kg
Spierpercentage 86,3%
Spiermassa 62,1 kg.

We kunnen wel stellen dat we een onwijs goede start met Ugur hebben gemaakt 🤩. Meer dan 3kg aan spiermassa terwijl zijn vetpercentage wel omlaag is gegaan 👏🏼. Heel knap! Vanuit hier kan Ugur verder trainen en ik weet zeker dat ie door zijn stevige basis goede resultaten kan halen 💪🏼. Heb jij ook hulp nodig bij jouw trainingen of bij het behalen van jouw doelen? Neem gerust contact met mij op via:
📲 0514578350
📩 info@marcostegeman.nl

Neem ook een kijkje op www.marcostegeman.nl 🤗 * #GetFit
* #Cardio
* #Cycling
* #FitFam
* #FitLife
* #Fitness
* #FitnessMotivation
* #FitnessAddict
* #GetStrong
* #LiftHeavy
* #GirlsWhoLift
* #GymLife
* #GymTime
* #NoPainNoGain
* #PersonalTrainer
* #Sweat
* #Weights
* #WeightLifting
* #Workout
* #TransformationTuesday

SCIENCE BEHIND PROTEIN FEEDINGS⁣⁣⁣⠀⠀
⁣⁣⁣⠀⠀
There are 2 main goals with daily protein consumption. ⁣⠀⠀
⁣⠀⠀
The most important is to hit the total daily target.⁣⠀⠀
⁣⠀⠀
Of secondary but still significant importance is to distribute that amount throughout the day to maximize muscle protein synthesis.⁣⁣⁣⠀⠀
⁣⠀⠀
Somewhere between 3-5 feedings a day seems to be the sweetspot for maximising MPS.⁣⠀⠀
⁣⁣⁣⠀⠀
If you enjoy intermittent fasting or choose not to eat in the mornings, that’s fine. ⁣⠀⠀
⁣⠀⠀
Consuming protein upon waking is likely better than waiting another 6 hours before eating (add on sleeping time and that‘s 14 hours without protein coming in), but this is a minor detail in comparison to finding a way of eating that works best for you and your schedule.⁣⁣⁣⠀⠀ Content by @jameskewfitness

SCIENCE BEHIND PROTEIN FEEDINGS⁣⁣⁣⠀⠀
⁣⁣⁣⠀⠀
There are 2 main goals with daily protein consumption. ⁣⠀⠀
⁣⠀⠀
The most important is to hit the total daily target.⁣⠀⠀
⁣⠀⠀
Of secondary but still significant importance is to distribute that amount throughout the day to maximize muscle protein synthesis.⁣⁣⁣⠀⠀
⁣⠀⠀
Somewhere between 3-5 feedings a day seems to be the sweetspot for maximising MPS.⁣⠀⠀
⁣⁣⁣⠀⠀
If you enjoy intermittent fasting or choose not to eat in the mornings, that’s fine. ⁣⠀⠀
⁣⠀⠀
Consuming protein upon waking is likely better than waiting another 6 hours before eating (add on sleeping time and that‘s 14 hours without protein coming in), but this is a minor detail in comparison to finding a way of eating that works best for you and your schedule.⁣⁣⁣⠀⠀ Content by @jameskewfitness

Hey, Soldiers! So here’s the breakdown of our Ramadan edition of 5 Days Workout Challenge (Day 4) at Fit Force Headquarter!
•••
1. SQUATS (15X)
2. BURPEES (15X)
3. LIZARD PUSH UP (15X)
4. V-STEP (20X)
5. HOLLOW ROCK (20X)
6. PLYO PUSH UP (10X)
7. TUCK JUMPS (15X)
8. LUNGES (16X)
9. JUMPING LUNGES (16X)
10. JUMPING SQUATS (20X)
•••
Sign up now via our WhatsApp (+62 8118477008) or just come through to our Front Desk to sign up. See you all at Fit Force Headquarter!
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#FitForce5DaysWorkoutChallenge #WorkoutChallenge #fitforceindonesia #functionaltraining #functional #gym #functionalfitness #fitness #fitfam #studiofitness #fitforceindonesia #GetFit #Cardio #Cycling #FitFam #FitLife #Fitness #FitnessMotivation #FitnessAddict #GetStrong #LiftHeavy #GirlsWhoLift #GymLife #GymTime #NoPainNoGain #PersonalTrainer #Sweat #Weights #WeightLifting #Workout

Hey, Soldiers! So here’s the breakdown of our Ramadan edition of 5 Days Workout Challenge (Day 4) at Fit Force Headquarter!
•••
1. SQUATS (15X)
2. BURPEES (15X)
3. LIZARD PUSH UP (15X)
4. V-STEP (20X)
5. HOLLOW ROCK (20X)
6. PLYO PUSH UP (10X)
7. TUCK JUMPS (15X)
8. LUNGES (16X)
9. JUMPING LUNGES (16X)
10. JUMPING SQUATS (20X)
•••
Sign up now via our WhatsApp (+62 8118477008) or just come through to our Front Desk to sign up. See you all at Fit Force Headquarter!
.
 #FitForce5DaysWorkoutChallenge #WorkoutChallenge #fitforceindonesia   #functionaltraining #functional   #gym   #functionalfitness #fitness   #fitfam   #studiofitness #fitforceindonesia   #GetFit   #Cardio #Cycling   #FitFam   #FitLife   #Fitness #FitnessMotivation   #FitnessAddict #GetStrong   #LiftHeavy   #GirlsWhoLift #GymLife   #GymTime   #NoPainNoGain #PersonalTrainer   #Sweat   #Weights #WeightLifting   #Workout

Who tends to freak out and jump to something extreme after holiday or weekend of overindulgence? 🤯
•
Being completely honest I get those freak out moments sometimes 🙋🏼‍♀️ but what I learned that doing something extreme makes it worse.
•
So what should we do, hot to get back on track?
•
GO SLOW! Chill, you have your whole life to love in your body so stop punishing yourself as it will lead to rebounds. Don’t try to undo what’s done or squeeze few weeks consistent work in few days.
•
Simple steps:
1. Get back into routine as if you never skipped any of your workouts. Just start with the next workout and go from there, one day at a time.
2. Don’t cut your calories or carbs or whatever significantly, just get back to usual eating to fit your long term goals.
3. Eat your vegetables! You need those nutrients.
4. Take your vitamins!
5. Drink water 💧 
6. Forgive yourself and move on.
7. Live your life. Do the things you enjoy, don’t give up social occasions because you feel guilty of what happened etc. The more enjoyable and manageable you make the process the easier it will be and you will be back on track with progress in no time 😇👌
•
•
•
Outfit from @lilybod ❤️

Who tends to freak out and jump to something extreme after holiday or weekend of overindulgence? 🤯

Being completely honest I get those freak out moments sometimes 🙋🏼‍♀️ but what I learned that doing something extreme makes it worse.

So what should we do, hot to get back on track?

GO SLOW! Chill, you have your whole life to love in your body so stop punishing yourself as it will lead to rebounds. Don’t try to undo what’s done or squeeze few weeks consistent work in few days.

Simple steps:
1. Get back into routine as if you never skipped any of your workouts. Just start with the next workout and go from there, one day at a time.
2. Don’t cut your calories or carbs or whatever significantly, just get back to usual eating to fit your long term goals.
3. Eat your vegetables! You need those nutrients.
4. Take your vitamins!
5. Drink water 💧
6. Forgive yourself and move on.
7. Live your life. Do the things you enjoy, don’t give up social occasions because you feel guilty of what happened etc. The more enjoyable and manageable you make the process the easier it will be and you will be back on track with progress in no time 😇👌



Outfit from @lilybod ❤️

Talented @straeusel 😍 #lovethesepictures 💯

Talented @straeusel 😍 #lovethesepictures 💯

You want to know my transformation? 🔷🔷🔷🔷🔷🔷🔷🔷🔷🔷🔷🔷🔷
My life is changing for the greater good. And that’s the only transformation I look for, this, gym gainz, that’s a bonus, a sense of confidence. The real transformation is you changing to become BETTER and BETTER and BETTER! 🔷🔷🔷🔷🔷🔷🔷🔷🔷🔷🔷🔷🔷
Mind body and soul, Now That’s something to be proud of. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹
EMBRACE UNTIL CHANGE COMES AND BELIEVE CHANGE WILL COME. .
#mindbodysoul 
#Armzeveryday
#transformationtuesday 
#bodybuilding
#betterbody
#gainz
#gymshark
#gym
#weights
#liftheavy 
#builtphysique
#flex
#puregym
#liftheavy 
#trainbiggetbig
#Aesthetics
#fitness
#fitnessfirst
#getbig
#bigchest
#benchpress
#dumbbellcurls
#backday
#Hammercurls
#puregym
#slimdudegettingbig
#puregymbirmingham
#ifbb
#leanactive
#slimdongettingbig
#slimdudemakinggainz
#EMBRACEUNTILCHANGECOMES

You want to know my transformation? 🔷🔷🔷🔷🔷🔷🔷🔷🔷🔷🔷🔷🔷
My life is changing for the greater good. And that’s the only transformation I look for, this, gym gainz, that’s a bonus, a sense of confidence. The real transformation is you changing to become BETTER and BETTER and BETTER! 🔷🔷🔷🔷🔷🔷🔷🔷🔷🔷🔷🔷🔷
Mind body and soul, Now That’s something to be proud of. 🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹🔹
EMBRACE UNTIL CHANGE COMES AND BELIEVE CHANGE WILL COME. .
#mindbodysoul
#Armzeveryday
#transformationtuesday
#bodybuilding
#betterbody
#gainz
#gymshark
#gym
#weights
#liftheavy
#builtphysique
#flex
#puregym
#liftheavy
#trainbiggetbig
#Aesthetics
#fitness
#fitnessfirst
#getbig
#bigchest
#benchpress
#dumbbellcurls
#backday
#Hammercurls
#puregym
#slimdudegettingbig
#puregymbirmingham
#ifbb
#leanactive
#slimdongettingbig
#slimdudemakinggainz
#EMBRACEUNTILCHANGECOMES

Introducing the NEW 30 DAY FREE TRIAL for the best gym and fitness studio software out there! Tap link in BIO to get your FREE TRIAL today! #simplemembers

Introducing the NEW 30 DAY FREE TRIAL for the best gym and fitness studio software out there! Tap link in BIO to get your FREE TRIAL today! #simplemembers

10lb PR today on my front squat. I LOATHE front squats & I have always had trouble getting my elbows up & not dropping my chest forward on the way up. I’ve really been putting in the work to fix my form. It’s not perfect, but it’s getting there.  @barbellbreandbabythree is my babe!  #crossfit #crossfitevo #crossfitevosolid #frontsquat #constantlyvariedgear  #dowin #girlswholift  #momswholift #strongmom #tattoo #weightlifting #liftheavy #squats #squat #bootygains🍑 #beast #friendswholift #barbellsquats #roguefitness

10lb PR today on my front squat. I LOATHE front squats & I have always had trouble getting my elbows up & not dropping my chest forward on the way up. I’ve really been putting in the work to fix my form. It’s not perfect, but it’s getting there. @barbellbreandbabythree is my babe! #crossfit #crossfitevo #crossfitevosolid #frontsquat #constantlyvariedgear #dowin #girlswholift #momswholift #strongmom #tattoo #weightlifting #liftheavy #squats #squat #bootygains 🍑 #beast #friendswholift #barbellsquats #roguefitness

Tough, pink, and impossible to beat

Tough, pink, and impossible to beat

When you get caught up in unexpected traffic on the way to the gym and trying to calculate how much time for cardio before first client 🤔

When you get caught up in unexpected traffic on the way to the gym and trying to calculate how much time for cardio before first client 🤔

Good to be back home and back to lifting again!
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Grab your IronRebel gear through the link in my bio!
Discount Code: XavierA10 .
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#willoffire #ironrebel #ironrebelarmy #ReadyForWar #liftlikelarry #powerlifting #powerbuilder #fit #fitness #gymlife #bodybuilding #aesthetics #gymfreak #gymflow #fitnessfreak #gainz #liftheavy #fitnessaddict #physique #getbettertoday #health #hwpo #veinsandgains
Stretching is for CrossFit😂😂😂Come on over to our chat so we talk about lifting heavy and big gains. Hit the link in the bio for access to great coaching and great product.  #crossfitsucks #powerlifting #deadlift #liftheavy

Stretching is for CrossFit😂😂😂Come on over to our chat so we talk about lifting heavy and big gains. Hit the link in the bio for access to great coaching and great product. #crossfitsucks #powerlifting #deadlift #liftheavy

What is it that makes you smile? .
Right now I am absolutely living my best life. .
I have amazing friends, a gorgeous fella and a bloody incredible family! .
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#strongwomen #strong #girlswholift #girlswhosquat #weighttraining #liftheavy #gymgirls #fitspo #gains #muscle #shredded #glutes #quads #gymshark #gymsharkwomen #positivity #instalove #igers #fitness #flex #loveyourbody #fitnessinfluencer #mondaymotivation #postworkout #liveyourbestlife #liveyourlife #smile #keepsmiling #behappy #doyou

What is it that makes you smile? .
Right now I am absolutely living my best life. .
I have amazing friends, a gorgeous fella and a bloody incredible family! .
.
.
.
.
.
.
.
.
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#strongwomen #strong #girlswholift #girlswhosquat #weighttraining #liftheavy #gymgirls #fitspo #gains #muscle #shredded #glutes #quads #gymshark #gymsharkwomen #positivity #instalove #igers #fitness #flex #loveyourbody #fitnessinfluencer #mondaymotivation #postworkout #liveyourbestlife #liveyourlife #smile #keepsmiling #behappy #doyou

Congratulations to the class of 2019! And a huge congratulations to my sister Sarah! I am so proud of you. It’s still hard to believe I’ve been out four years already!

Congratulations to the class of 2019! And a huge congratulations to my sister Sarah! I am so proud of you. It’s still hard to believe I’ve been out four years already!

Rewarding myself for being good at deads this week with pause squats and stiff leg deads 🙄😊😴

Rewarding myself for being good at deads this week with pause squats and stiff leg deads 🙄😊😴

Swipe for my go to push workout! (Chest | Shoulders | Triceps)  Full workout: 
_______________________________________________________________ • Flat Bench (1x1RM) which i ended up failing 😬 • Flat Bench (3x4) • Seated DB Military Press (3x10)
• Lateral Raises (3x12)
• Tricep Rope Extensions (3x12)
• Tricep Overhead Extensions (3x8x8 Dropset)
_______________________________________________________________
I’m currently training with a DUP program (meaning daily undulating periodization). This allows you to hit different rep ranges in each workout. When performing the compound lifts (bench/ squat/ deadlift) I will do a top set of 1/3/5 followed by 3 working sets of 4/8/12 on the respective days. DM me for more info!

Swipe for my go to push workout! (Chest | Shoulders | Triceps) Full workout:
_______________________________________________________________ • Flat Bench (1x1RM) which i ended up failing 😬 • Flat Bench (3x4) • Seated DB Military Press (3x10)
• Lateral Raises (3x12)
• Tricep Rope Extensions (3x12)
• Tricep Overhead Extensions (3x8x8 Dropset)
_______________________________________________________________
I’m currently training with a DUP program (meaning daily undulating periodization). This allows you to hit different rep ranges in each workout. When performing the compound lifts (bench/ squat/ deadlift) I will do a top set of 1/3/5 followed by 3 working sets of 4/8/12 on the respective days. DM me for more info!

Conventional Deadlifts!
 New PR- 170kg for 2reps RPE-8.5  Need more speed and improvement in execution

170kg was my final lift in 1st competition that too sumo 😁
Pulling same weight in Conventional for doubles💪

Coach: @the_shashwat_sakhare
 Team- @fact_fitness
. . .
#squat
#Powerliftermotivation
#powerlifting
#powerlifter
#deadlift
#deadlifts
#gains
#powerliftingmotivation
#lift
#powerliftingindia
#muscles
#liftheavy
#muscle
#strongman
#workout
#benchpress
#motivation
#thegrindlife
#strength
#strong
#squatuclub

Conventional Deadlifts!
New PR- 170kg for 2reps RPE-8.5 Need more speed and improvement in execution

170kg was my final lift in 1st competition that too sumo 😁
Pulling same weight in Conventional for doubles💪

Coach: @the_shashwat_sakhare
Team- @fact_fitness
. . .
#squat
#Powerliftermotivation
#powerlifting
#powerlifter
#deadlift
#deadlifts
#gains
#powerliftingmotivation
#lift
#powerliftingindia
#muscles
#liftheavy
#muscle
#strongman
#workout
#benchpress
#motivation
#thegrindlife
#strength
#strong
#squatuclub

“Most of your stress comes from the way you respond, not the way life is”
#quote
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When the @britishwl tutor tells you you need to work on your OHS and snatch balance, so you spend the first 30 mins of your session working on your OHS and snatch balance!
👊
💯 guilty of neglecting OHS because I hate them...
🙈
 Don’t think I’ll ever enjoy snatching tbh...
🤷‍♀️
@coachkeir ~ 📝
@unit17c ~ 🏛
@anti_social_athletes_club ~ NADIA10
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#fitfam #fitspo #fitgirl #fitlife #gymgirl #gymfam #gymlife #gainz #gainztrain #girlsthatlift #weightlifting #weighttraining #training #trainhard #fitness #workinprogress #workout #strength #crossfit  #liftweights #liftheavy #strongwomen  #strongnotskinny #instafit  #mentalhealth #mindset #mindovermatter #personaltrainer

“Most of your stress comes from the way you respond, not the way life is”
#quote
.
When the @britishwl tutor tells you you need to work on your OHS and snatch balance, so you spend the first 30 mins of your session working on your OHS and snatch balance!
👊
💯 guilty of neglecting OHS because I hate them...
🙈
Don’t think I’ll ever enjoy snatching tbh...
🤷‍♀️
@coachkeir ~ 📝
@unit17c ~ 🏛
@anti_social_athletes_club ~ NADIA10
.
#fitfam #fitspo #fitgirl #fitlife #gymgirl #gymfam #gymlife #gainz #gainztrain #girlsthatlift #weightlifting #weighttraining #training #trainhard #fitness #workinprogress #workout #strength #crossfit #liftweights #liftheavy #strongwomen #strongnotskinny #instafit #mentalhealth #mindset #mindovermatter #personaltrainer

Do you know how many calories you should be eating? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Do you let MyFitnessPal decide for you?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What is best for fat loss?  What if your goal is muscle gain or just to maintain your weight?  How do you know what numbers to pick?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
There are many websites on the internet you can calculate calories and even on MyFitnessPal - But please please please DO NOT listen to what MyFitnessPal says!!! They want to look good so give you really low numbers to hit.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you would like me to work out your calorie and macro numbers please get in touch and I will be happy to do it for you 🙂⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#FeelingGood #Motivated #SettingGoals #GymLife #Fitness #Health #LifestyleChange #PositiveVibes #Stronger #FitnessGoals #Motivation #Determination #Fitspiration #FitLife #Gym #LiftHeavy #GetStrong #GirlsWhoLift #GetFit #StrongNotSkinny #PersonalTrainer #PureGymSalford #SalfordPureGym

Do you know how many calories you should be eating? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Do you let MyFitnessPal decide for you?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What is best for fat loss? What if your goal is muscle gain or just to maintain your weight? How do you know what numbers to pick?⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
There are many websites on the internet you can calculate calories and even on MyFitnessPal - But please please please DO NOT listen to what MyFitnessPal says!!! They want to look good so give you really low numbers to hit.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you would like me to work out your calorie and macro numbers please get in touch and I will be happy to do it for you 🙂⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#FeelingGood #Motivated #SettingGoals #GymLife #Fitness #Health #LifestyleChange #PositiveVibes #Stronger #FitnessGoals #Motivation #Determination #Fitspiration #FitLife #Gym #LiftHeavy #GetStrong #GirlsWhoLift #GetFit #StrongNotSkinny #PersonalTrainer #PureGymSalford #SalfordPureGym

Let me barrow your oversized hoodies 🥴

Let me barrow your oversized hoodies 🥴

Here’s how to Deadlift with proper form:⁣⁣⠀
⁣⁣⠀
1. Stand with your mid-foot under the barbell⁣⁣⠀
⁣⁣⠀
2. Bend over and grab the bar with a shoulder-width grip⁣⁣⠀
⁣⁣⠀
3. Bend your knees until your shins touch the bar⁣⁣⠀
⁣⁣⠀
4. Lift your chest up and straighten your lower back⁣⁣⠀
⁣⁣⠀
5. Take a big breath, hold it, and stand up with the weight⁣⁣⠀
⁣⁣⠀
6. Hold the weight for a second at the top, with locked hips and knees. ⁣⁣⠀
⁣⁣⠀
7. Then return the weight to the floor by moving your hips back while bending your legs. Rest a second at the bottom and repeat. ⁣⁣⠀
⁣⁣⠀
Your lower back must stay neutral to avoid injury. ⁣⁣⠀
⁣⁣⠀
Rounding it during heavy Deadlifts is dangerous for your spine. It puts uneven pressure on your spinal discs which can injure them. ⁣⁣⠀
⁣⁣⠀
Always Deadlift with a neutral lower back – maintain the natural inward curve of your lower spine.⁣⁣⠀
⁣⁣⠀
The fastest way to increase your Deadlift is to improve your form. ⁣⁣⠀
⁣⁣⠀
By pulling more efficiently, you can use more muscles and Deadlift heavier weights. This results in more strength and muscle gain. ⁣⁣⠀
--⁣⁣⠀
Want to learn how to lose fat and get lean the right way? Download your FREE guide 'The 5 Fundamentals of Fat Loss' - link in bio ⁣⁣⠀
⁣⠀
Got a question? Comment below or DM me!⁣⁣⠀
⁣⁣⠀
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

Here’s how to Deadlift with proper form:⁣⁣⠀
⁣⁣⠀
1. Stand with your mid-foot under the barbell⁣⁣⠀
⁣⁣⠀
2. Bend over and grab the bar with a shoulder-width grip⁣⁣⠀
⁣⁣⠀
3. Bend your knees until your shins touch the bar⁣⁣⠀
⁣⁣⠀
4. Lift your chest up and straighten your lower back⁣⁣⠀
⁣⁣⠀
5. Take a big breath, hold it, and stand up with the weight⁣⁣⠀
⁣⁣⠀
6. Hold the weight for a second at the top, with locked hips and knees. ⁣⁣⠀
⁣⁣⠀
7. Then return the weight to the floor by moving your hips back while bending your legs. Rest a second at the bottom and repeat. ⁣⁣⠀
⁣⁣⠀
Your lower back must stay neutral to avoid injury. ⁣⁣⠀
⁣⁣⠀
Rounding it during heavy Deadlifts is dangerous for your spine. It puts uneven pressure on your spinal discs which can injure them. ⁣⁣⠀
⁣⁣⠀
Always Deadlift with a neutral lower back – maintain the natural inward curve of your lower spine.⁣⁣⠀
⁣⁣⠀
The fastest way to increase your Deadlift is to improve your form. ⁣⁣⠀
⁣⁣⠀
By pulling more efficiently, you can use more muscles and Deadlift heavier weights. This results in more strength and muscle gain. ⁣⁣⠀
--⁣⁣⠀
Want to learn how to lose fat and get lean the right way? Download your FREE guide 'The 5 Fundamentals of Fat Loss' - link in bio ⁣⁣⠀
⁣⠀
Got a question? Comment below or DM me!⁣⁣⠀
⁣⁣⠀
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

Pull day (back,rear delt and biceps)
1. V grip lat pulldown 6×12-15
2. Pendlay row 4× 12-15
3. One arm row 4×12-15
4. Wide grip seated row 4×15
5. One arm cable row 3×15
6. Rear delt fly 4×12-15  Superset 7&8
7. Spider curl 3×15
8. Hammer curl (one arm at  Time) 3×15
9. Alternate db curl 4×12
10. Reverse grip ez bar curl(wrist slightly bend)  3×15
CHASE PUMP AS MUCH AS POSSIBLE 
#GetFit #FitFam #FitLife
#Fitness #FitnessMotivation
#FitnessAddict #GetStrong
#LiftHeavy #GymLife #GymTime
#NoPainNoGain #PersonalTrainer
#Sweat #Weights #WeightLifting
#Workout #Transformation #Goals
#YouCanDoIt #FitnessGoals
#TrainHard #goHardOrGoHome
#NoExcuses

Pull day (back,rear delt and biceps)
1. V grip lat pulldown 6×12-15
2. Pendlay row 4× 12-15
3. One arm row 4×12-15
4. Wide grip seated row 4×15
5. One arm cable row 3×15
6. Rear delt fly 4×12-15 Superset 7&8
7. Spider curl 3×15
8. Hammer curl (one arm at Time) 3×15
9. Alternate db curl 4×12
10. Reverse grip ez bar curl(wrist slightly bend) 3×15
CHASE PUMP AS MUCH AS POSSIBLE
#GetFit #FitFam #FitLife
#Fitness #FitnessMotivation
#FitnessAddict #GetStrong
#LiftHeavy #GymLife #GymTime
#NoPainNoGain #PersonalTrainer
#Sweat #Weights #WeightLifting
#Workout #Transformation #Goals
#YouCanDoIt #FitnessGoals
#TrainHard #goHardOrGoHome
#NoExcuses

#deadlift : Best for #backmuscles !! Helps developing your #strength !! Increase #musclemass !! #goodday #keeptraining #liftheavy #strongback #bodybuilding #gymlife #stayfit 🤟🏽
Martes, 21 Mayo, 2019.
⠀
.
Emom 5
1 muscle snatch + 
1 hang power snatch (↑R) + 
1 power snatch (piso)
⠀
Emom 5 
1 muscle clean +
1 Hang power clean + 
1 Split Jerk⠀
⠀
.
Cada 4 min x 4 Sets
⠀
400 m Correr
12 pushups
 9 Hang cleans (115/75) ⠀
⠀
.
#atreus #crossfit #cancunmexico #fitness #wodoftheday #fearless #fitfam #fitlife #workout #fitlife #fitnessmotivation #fitnessaddict #getstrong #liftheavy #sweatfest #training #WOD #strength #gymnastic #endurance

Martes, 21 Mayo, 2019.

.
Emom 5
1 muscle snatch +
1 hang power snatch (↑R) +
1 power snatch (piso)

Emom 5
1 muscle clean +
1 Hang power clean +
1 Split Jerk⠀

.
Cada 4 min x 4 Sets

400 m Correr
12 pushups
9 Hang cleans (115/75) ⠀

.
#atreus #crossfit #cancunmexico #fitness #wodoftheday #fearless #fitfam #fitlife #workout #fitlife #fitnessmotivation #fitnessaddict #getstrong #liftheavy #sweatfest #training #WOD #strength #gymnastic #endurance

345 x 2. My 2nd time deadlifting at #anytimefitness. Still wobbly but it got easier as I worked my way up. .

I think I could've made it to 400 if I gave myself more time, but loading and unloading plates was killing my hip/lower back. Using a real barbell definitely takes a lot more stamina than deadlifting on a smith machine! .

#deadlifting #weightlifting #liftheavy #anytimefitnessstatecollege .

Song: Homicide by @logic and @eminem

345 x 2. My 2nd time deadlifting at #anytimefitness . Still wobbly but it got easier as I worked my way up. .

I think I could've made it to 400 if I gave myself more time, but loading and unloading plates was killing my hip/lower back. Using a real barbell definitely takes a lot more stamina than deadlifting on a smith machine! .

#deadlifting #weightlifting #liftheavy #anytimefitnessstatecollege .

Song: Homicide by @logic and @eminem

Punishment 👮‍♂️

Punishment 👮‍♂️

⚡️Being a trainer for me means being able to help women be their best selves and feel comfortable and empowered in their own skin - the #girlgang @amysmithpt_ and @alexa_ray_pt also share these same values for each of our clients! 🙌🏼 So excited for the future and to be supported by these inspiring women

⚡️Being a trainer for me means being able to help women be their best selves and feel comfortable and empowered in their own skin - the #girlgang @amysmithpt_ and @alexa_ray_pt also share these same values for each of our clients! 🙌🏼 So excited for the future and to be supported by these inspiring women

@nameless_lifter  buried this squat! ▶️Tag us for a feature! We want to hear about your lifting journey! ◀️
#HAKAIPOWERLIFTING
 #powerlifting#junior#fitness#strengthtraining#lifting#bodybuilding#benchpress#liftheavy#bench#fitfam#raw#strength#squat#powerlifter#gains #fitfam #squat