YOUNG BRUCE LEE.
Who wants to FIGHT?
_ 🔔Follow @fitculprit_by_hora .
𝗗𝗠 𝗙𝗢𝗥 𝗢𝗡𝗟𝗜𝗡𝗘 𝗖𝗢𝗡𝗦𝗨𝗟𝗧𝗔𝗧𝗜𝗢𝗡🌟
Posted at: 2019-12-05 08:00:04
🔥CREATINE - HOW IT WORKS🔥 by @rob_its_gymtime⠀⠀⠀⠀⠀⠀⠀⠀⠀
You asked for a “Creatine Guide” and here you have it guys 😊💪🏻 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Take 5g Creatine monohydrate daily! Timing is not as important as taking it every day. I would also drink 1-2 liters more water than usual. That’s it all you have to know ! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Creatine helps you getting stronger -> moving more weight -> doing more volume -> making more muscle gains. Over 30years of research and it is labeled as safe ! There are also other health benefits but I wanted to focus on the muscle building aspect. Thanks for your support guys ! 💪🏻⠀⠀⠀⠀⠀⠀⠀⠀⠀
Share this with someone who you think this could help!⤵️⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔥- STAY DEDICATED -🔥
🔹 Landmine HIIT Full Body Workout 🔹
One piece of equipment;
Full body circuit destroyer;
Start your day off with a bang with this HIIT circuit:
🔹Landmine circuit (5 rounds)
▪️Reverse lunge x 10 (per leg)
▪️Lateral lunge x 10 (per leg)
▪️Meadows rows x 10 (per arm)
▪️Kneeling chest press x 10
▪️Thruster x 10
Rest 60-90 seconds between rounds.
Need help reaching your fitness goals?
📧 email@example.com for customised workout & diet programs
Posted at: 2019-12-11 23:01:32
Hasn’t been an amazing week productivity wise, started to feel myself getting sick so have just tried to chill out and rest a bit more. Which I felt guilty for doing but it is so important especially when the rest of the time I go go go.
Taking time out for yourself allows you to give back to others more and improve. Getting enough sleep is also vital which can be hard to do in the heat 😅 setting up a night time routine can help which is exactly what I’ll be doing. No phone before bed time and I’m going to do some yoga before bed to relax. .
Do you need to unwind and rest more? (hint: the answer is probably yes).
#postivethoughts#happymimd#mentalhealth#rest#gym#nzfitness #nzfit#workout#gymadvice #health#sleep#mindset@firstname.lastname@example.org #aimnhigh
Part of my strength session on Monday.
You should always have a strong foundation in the basics and regularly train them. It's that simple.
I've also said it time and time again. If you want to build upper body strength and size do not neglect Press-Ups or Pull-Ups!
Posted at: 2019-12-11 22:06:00
🔹 Legs - Giant Set 🔹 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Short on time for leg day? Fry your quads, hamstrings and glutes with this killer giant set:
▪️Barbell Front Squat (4 x 10)
▪️Barbell Romanian deadlift (4 x 10)
▪️Cable Hip Thrust (4 x 10)
🔹 5 rounds in total; resting 60 seconds between rounds (i.e. compete all 3 exercises before resting) 🔥
To clarify, a giant set is a high-intensity training technique in which you do 3 or more different exercises consecutively without resting. Giant sets are awesome for building muscle, burning fat and increasing cardiovascular endurance in an incredibly time efficient manner.
Look to incorporate giant sets into your workouts if you’re looking to make the most of your gym time!
💥Need help reaching your health & fitness goals? Contact me at:
📧 email@example.com for customised workout & nutrition programs.
Or DM me @viverefitness_
𝗡𝗲𝘄 𝗬𝗲𝗮𝗿'𝘀 𝗿𝗲𝘀𝗼𝗹𝘂𝘁𝗶𝗼𝗻𝘀 𝗱𝗼𝗻'𝘁 𝘄𝗼𝗿𝗸. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
We're almost at that time of year when we hear those famous words...
"𝑵𝒆𝒘 𝒚𝒆𝒂𝒓. 𝑵𝒆𝒘 𝒎𝒆." ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Come Jan 1st gym membership sales fly through the roof, and while that's great, it's always short lived. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Easter comes around and those new members have either cancelled their memberships, or are paying money for a service they no longer utilise 😕. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Set your intention NOW❗
Execute NOW❗ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Stop relying on a date to motivate you to take back your life. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Have the intention to do it TODAY. And do it!! 👏. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you're ready to: ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔸Get your confidence back and live your life...
🔸Buy clothes you enjoy and not to hide your "problem areas"...
🔸Lose that unwanted weight while still enjoying the foods you enjoy...
🔸Be held accountable to keep you on track...
🔸Take back control and improve your quality of life... ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
ᴛʜᴇɴ ɪ'ᴍ ʀᴇᴀᴅʏ ᴛᴏ ʜᴇʟᴘ ʏᴏᴜ. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I want your full committment.
I want your dedication.
I want to get you RESULTS. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The early bird list for my 12 week online coaching programme opens TOMORROW. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you'd like to reserve a space (and a cheeky discount) - Be ready to get in touch tomorrow! 💪 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
We start December 26th! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Lauren 😘 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#gym#instagym#gymadvice #gymmotivation #fit#fitness #fitfam #fitspo #instafit#weightloss#dieting#iifym#weightlossjourney #bodyimage#bodygoals#bodyconfidence#health#healthyliving #healthylifestyle #personaltrainer#personaltraining#onlinetrainer#onlinecoach#lgpt
Body Positive?! what does that even mean?🤷🏼♀️
💫 I’ve recently read articles and listened to podcast on this topic.
✨I’m gonna drop some data I found and my opinion on this movement¿. I’ll leave it up to you to decide. .
Stats on what others think,
35%- being okay w/ flaws.
29%- loving yourself.
15%-appreciating your body. -Now some people think this is another way to say, everyone is beautiful, you don’t need to look like a model, love the skin your in, etc..
To me now this “body positive” faze turned right into a marketing tool for alot of companies. .
💥BUT this is my OPINION. Body positive to me is self love & that itself isn’t easy. YouR body is a machine. Your body is the ONLY vessel you get in this life. You must understand that. BEING HEALTHY IS SEXY, CONFIDENT AND WILL PRODUCE POSITIVITY! . .
🧨I’m not saying we all need to be in the gym five days a week. I’m not saying we all have to eat non gmo and cut the carbs. What I’m saying is take care of yourself and your universe, body and mind will thank you!
I truly believe each person is unique and beautiful. .
💩HOWEVER abusing your body Whether that might be substance abuse, obesity, negative self talk or neglecting your health isn’t okay in my eyes.🔆. .
❌I’ll leave you with this guys..... we must be in-tuned with our mind and body. We must love where were at now even if it’s not where we want to be. You must focus on your positive qualities, skills and talents. Practice affirmations daily and gratitude. Have a clear vision on where you want to be, what you want to look like and love yourself each step of the way. 💎Take action to ensure your vessel is working properly. .
#bodypositive#weightloss#fitness#healthy#prettygirl#fitfam#motivation#coach#healthylifestyle #1upnutrition#prettygirlgang #transformation#fitnesscoach #behappy#postitivethinking#legday#gymadvice#bossbabe#onlinecoach#igers#atilisgym#bodyimage#bodypositivity#musclehead#healthfirst#smile#girlsinhats#echtapparel#sportbras#gymselfie
Posted at: 2019-12-11 19:12:51
Why half arse it, when you can full arse it?
Posted at: 2019-12-11 19:11:10
💪Yesterday's gym session definitely pushed me out if my comfort zone. It included the two exercises shown here, a static broad jump and twisting medicine ball slam burpees.
💪Not gona lie, I was a bit apprehensive about doing these since Ive never done them and knew my form would be off. (Just look at those terrible medicine ball slams😂) But thats gona help me grow. --
💪We dont grow much staying in our comfort zone. We grow by stepping out of it and pushing through the initial awkwardness. Thats the goal aa we end the year and enter 2020. Getting out of my comfort zone.
💪Fitness is great not only physically but life in general. It teaches you lessons and pushes you into situations youre not ways gona be comfortable with.
💪So keep pushing! Even when youre uncomfortable, push through the awkwardness. Push through the mental blocks. Push through the desire to stay comfortable. --
💪JUST KEEP PUSHING! --
💪 #gym#gymlife #workout#gymfreak #ripped#gymtime #gymrat #bodybuilding#gymmotivation #hardgainers#fitfam #progress#keepgrinding#keeppushing#phoenixfitness#gymvideos #gymaddict #monstermaker#gymadvice #fitinspo #fit#skinnyguys#motivation#gymflow #fitlife #bawsefitness#musclegain#athleanx#exercise
Short, sharp 6 week progress for Rob here.
Rob got on top of his busy international schedule to to go from in decent shape to absolutely SHREDDED in 6 weeks.
Initially Rob wasn’t sure he could get his physique over that final hurdle due to constantly being on the move, country to country, hotel to hotel.
We quickly realised that taking away the stress from rob and working to guidelines of nutrition rather than a set plan was the key here.
We were sensible with expectations and Rob worked HARD in the gym 4 times a week. Smashing PB’s along the way he’s come out much stronger, leaner and has retained every bit of muscle too.
I can’t claim a hand in the tan though.
The next step now is to maintain this physique over the busy festive period ready to set new goals in the new year.
𝗪𝗮𝘁 𝗶𝘀 𝗲𝗿 𝗻𝗼𝗱𝗶𝗴 𝗼𝗺 𝗷𝗲 𝘀𝗽𝗶𝗲𝗿𝗲𝗻 𝘁𝗲 𝗹𝗮𝘁𝗲𝗻 𝗴𝗿𝗼𝗲𝗶𝗲𝗻?💯 𝗛𝗶𝗲𝗿 𝗱𝗲 𝟯 𝗯𝗲𝘀𝘁𝗲 𝘁𝗶𝗽𝘀! 💪🏼 + 𝗕𝗢𝗡𝗨𝗦𝗧𝗜𝗣 🔥
Een spier is niks anders als dom vlees, maar dat domme vlees wil je het liefst wel zo groeot mogelijk krijgen, toch!? 🤓 Dit is het mooie proces dat je ‘Hypertrofie’ noemt 😲
Maarja… dat is een stuk makkelijker gezegd als gedaan . Je staat misschien wel 5 keer week in de sportschool, geeft het alles wat je hebt, en hebt het gevoel dat je nog steeds niet groeit? 😤
Of je gaat op het begin super lekker, je groeit goed, wordt sterker, ziet een positief verschil in de spiegel. Maar dan… opeens.. POEF, geen resultaat meer… Wat nu? 🤔
Kan jij je hierin vinden?
Dan heb ik hier een paar tips voor je die je zeker gaan helpen! 🎯
1️⃣ Let op je voeding! Zorg ervoor dat je genoeg eiwitten 🍗 binnen krijgt om te herstellen, genoeg koolhydraten 🍞om je spieren te voeden en genoeg (1gr per kg) vetten 🍳 om je hormoonhuishouding goed te houden. = 🥪/🥗/🍲 of 🍫 want wie lust nou geen chocolade?
2️⃣ Houd je resultaten bij/ creëer overload! 📈 Zorg ervoor dat je altijd weet hoe je vorige training eruit zag, weet je dit niet. Kan je ook nooit weten of er vooruitgang is en heb je geen doel voor de volgende training. —> vooruitgang kan zijn meer reps, meer sets, betere houding, snellere beweging, slomer terug etc…. ✅
3️⃣ Slaap meer! 😴In de sportschool maak je je spieren alleen maar kapot, deze moeten herstellen om te groeien. Dit gebeurd doormiddel van je slaap en eiwitten. Houdt in je hoofd dat een gemiddelde krachtsporter voor het beste resultaat 9u slaap per nacht nodig heeft (gemiddeld, dus idd kan verschillen…spare me). Mooi toch, je kan letterlijk slapen en productief bezig zijn 😎
Deze 3 tips zijn allemaal super erg van belang om resultaat te krijgen 💯
Tip nr 1 🤯
Geef 110%! Je lichaam wil stoppen bij de 80% je zet door en komt tot 90%, dan doe je net die extra rep en je zit op 100%. Nu is het aan jou om je mind te switchen en zelf die laatste er nog uit te halen! Succes!
It doesn’t fucking matter how you get there.
“I’m doing this program and I like it but this trainer said this is better and that trainer said that is better, what do I do?”
Do the thing that works and that you enjoy.
I have my way of training people, it’s a system that l’ve developed over years of practice, trial and error. Could another trainer get the same results using completely different methods? Yep.
Instead of worrying what program you should be on simply asses the merit of the program you are already doing. How?
Every program should start with a tangible, realistic goal. Something that you can measure. These could be performance based (I prefer this type of goal) ie how strong can you get, how high can you jump, how fast can you run. They could be aesthetically driven (be careful not to become obsessive) ie I want to burn X amount of body fat, I want to add muscle to my glutes ect. They could be mobility/ pain driven ie I want to reduce back pain, I want to be able to do a pistol squat.
Once you have a goal in mind, how are you going to measure your success? Pictures, performance tests (vertical jump ect) or mobility tests are all good options.
Your programming must then specifically target this goal, you should have a clear plan on how you are going to improve.
Then do the program and stick to it for its entirety. (4-6 weeks recommended) Once you’ve finished re-test. You can the asses your success based on the retest. Did it work? Yes! Good, build on it. No, okay so why not? Maybe a different approach is needed.
At the end of the day if you are improving towards your goals it’s the right program for you.
Posted at: 2019-12-11 16:45:13
Being shredded is not about your age or genetics. It's about hard work and dedication. Nothing can stop you from being the best version of yourself. So go out there and give all it takes 👊🏼 #whateverittakes
Follow our page 👇
Follow ➡️ @peakylifter
Follow ➡️ @peakylifter
Photo Credit @tristynleeofficial
DM for shoutouts/promotion 📲
Posted at: 2019-12-11 16:26:28
⬅️Swipe left & Save!
👉🏼Today I‘m showing you some of my favorite arm exercises on the cable pull. Focus on slow & controlled movements on these!
🔥Superset these for a nasty pump at the end of your next session👊🏼
3 x 10-12 reps
✖️Cross Tricep extension
3 x 10-12 reps
✖️One handed hammer curl
3 x 8-10 reps
✖️One handed overhead tricep extension
3 x 8-10 reps
✖️D-Handle curl(leaning forward slightly)
2 x 8-10 reps
✖️V-Bar Tricep pushdown
2 x 8-10
👍🏼If you like this kind of post, let me know in the comments!
🔥If you‘re interested in Online Coaching, check out the link in my Bio!
Posted at: 2019-12-11 16:22:47
I know most Instagram fitness gurus say that all need is a few 8-minute ab workouts away from having your dream body but they're chatting shit.⠀⠀⠀⠀⠀⠀⠀⠀⠀
This stuff takes time and setting realistic expectations is crucial to success. Otherwise, you're likely to get disheartened when you don't achieve the results you were expecting.⠀⠀⠀⠀⠀⠀⠀⠀⠀
The key is to focus on making sustainable lifestyle changes👌🏼➖➖⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you know someone who needs
Share with your friends!👫😍
📥Save this post for future
📲 Turn On Post Notifications
Have a dought? Leave a COMMENT down👇or DM us!
Auch in der kalten Jahreszeit ist es wichtig ausreichend zu trinken.
Die Flüssigkeitsaufnahme wird gerne vernachlässigt, da es nicht so heiß ist wie in den Sommermonaten. Pro Kilogramm Körpergewicht etwa 30 bis 40 Milliliter Wasser - also circa 2 bis 3 Liter am Tag. Bei Sportausübung noch entsprechend mehr.
#tristyle#tristyleacademy #sport#running #run#swim#bike#fitness#advice#gymadvice
Posted at: 2019-12-11 14:27:06
HOW TO BULK PROPERLY 🤔⠀⠀⠀⠀⠀⠀⠀
- @fitnessdiaryz -⠀⠀⠀⠀⠀⠀⠀⠀⠀
There are two ways how you can do your Bulk. Both will work, it depends on your goals wich one you should take.⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣ DIRTY BULK:⠀⠀⠀⠀⠀⠀⠀⠀⠀
A dirty bulk is perfect if you want to quickly build up a lot of muscle mass or are a hard gainer. If you're not a hardgainer you will build some fat with this. The dirty bulk is just about eating enough calories.⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣ CLEAN BULK:⠀⠀⠀⠀⠀⠀⠀⠀⠀
The smarter option for most of us is to do a clean bulk. With a clean bulk you are only eating enougth to be able to build muscle and pay attention to a healthy diet. The best way to go is with the rule 20% dirty food and 80% clean food. Here, too, cheat meals are allowed.⠀
Hey follow @fitnessdiaryz & @workoutdiaryz if you want more free fitness content that helps you with your trainingen.
Posted at: 2019-12-11 13:51:30
The ULTIMATE DEADLIFT HACK.
If you can't lift from one side of the bar, try from the other side😂
_ 🔔Follow @fitculprit_by_hora .
𝗗𝗠 𝗙𝗢𝗥 𝗢𝗡𝗟𝗜𝗡𝗘 𝗖𝗢𝗡𝗦𝗨𝗟𝗧𝗔𝗧𝗜𝗢𝗡🌟
🏋️♂️ DON'T QUIT THE GYM OVER WINTER🏋️♂️ Are you someone who every summer is unhappy with how you look on the beach? Someone who just wants to lose an extra 20 lbs and blames everyone's six packs on 'good genetics?
This will resonate with so many and the truth is yes there are some people who are blessed with good genetics and can eat crap while looking fantastic. But most cannot. There is one thing that will make sure you are looking and feeling your best, and that is HARD WORK ❣
Make 2️⃣0️⃣2️⃣0️⃣ your hardest working year yet. Start now ready for the January #hustle
Posted at: 2019-12-11 10:59:51
Are you finding yourself reaching into the cookie jar on a regular occasion?
Have you got a stocked up wine fridge which you can’t keep your hands off?
Perhaps you keep wandering to the staff kitchen to pick up another donut. -
I have a solution for you...
Have your very own mini Rich questioning you right before you decide to eat something you know isn’t going to help you progress towards your goals.
You may be fully aware of your poor eating habits so sometimes all you need is to ask yourself a question, “Does this align with my goal?”.
If you aren’t aware of your poor eating habits then placing mini Rich in your cupboards or in your fridges will quickly make you aware of what you’re doing!