• #musclegrowth

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    Heute bei meinem nächsten Hindernislauf angemeldet. Dieses Mal im Team  Getting Tough - Beat the Summer - wir kommen! 
Damit ich mein Team nicht enttäuschte wird jetzt endlich wieder richtig rangeklotzt  #trainingsmotivation #ocr #gettingready #trainhard #nopainnogain #gettingtough #newgoal #zielimblick #bankdrücken #happymuscles #fitfam #musclegrowth #imuscleup #fortheteam #nieohnemeinteam️ #fitnessgirl #powergirl #strongwomantraining #followmetowonderland
    Thes in Wonderland - @thes_in_wonderland  Instagram Profile - enidealkilo.com
    thes_in_wonderland
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    Heute bei meinem nächsten Hindernislauf angemeldet. Dieses Mal im Team Getting Tough - Beat the Summer - wir kommen! Damit ich mein Team nicht enttäuschte wird jetzt endlich wieder richtig rangeklotzt #trainingsmotivation#ocr#gettingready#trainhard#nopainnogain#gettingtough#newgoal#zielimblick#bankdrücken#happymuscles#fitfam#musclegrowth#imuscleup#fortheteam#nieohnemeinteam️#fitnessgirl#powergirl#strongwomantraining#followmetowonderland

    Back at the gym... After a break again. :O

My legs have been so sore since the operation. I guess recovery takes twice as long when both your legs get lasered 
I was incredibly frustrated last week with how long it's been taking me to recover.
I've not know how far I can push myself and I didn't want to undo what the surgeons had done.... Maybe I'm just being too precious with myself I don't know?

Anyway back with my beautiful Greek buddy @lavieestbelle_nt

Upper body work out shoulders, back and triceps.
I feel ace :)
Thankyou.

#gymissues #gym #fitnessproblems #fitness #backworkout #tricepsworkout #shoulderworkout #vascularsurgery #varicoseveins #radiofrequencyablation #sclerotherapy #surgery #returntothegym #physique #musclegrowth #muscularwomen #bodybuildingwomen #keepatit #dontgiveup #restperiod #strongwomen #strengthtrainingforwomen #mygym
    Pip - @hip_pip_hooorah  Instagram Profile - enidealkilo.com
    hip_pip_hooorah
    0

    Back at the gym... After a break again. :O My legs have been so sore since the operation. I guess recovery takes twice as long when both your legs get lasered I was incredibly frustrated last week with how long it's been taking me to recover. I've not know how far I can push myself and I didn't want to undo what the surgeons had done.... Maybe I'm just being too precious with myself I don't know? Anyway back with my beautiful Greek buddy @lavieestbelle_nt Upperbody work out shoulders, back and triceps. I feel ace :) Thankyou. #gymissues#gym#fitnessproblems#fitness#backworkout#tricepsworkout#shoulderworkout#vascularsurgery#varicoseveins#radiofrequencyablation#sclerotherapy#surgery#returntothegym#physique#musclegrowth#muscularwomen#bodybuildingwomen#keepatit#dontgiveup#restperiod#strongwomen#strengthtrainingforwomen#mygym

    Amazing work from my longest going client @adamlody this month! 

You’ve really stepped it up again this year and I can see major improvements in your strength  #strongmen #dentistlife #fitfam #cardifffitnes #beabetteryou #progress #progressiveoverload #bodybuilding #musclegrowth #santecrew #workout #guystrainglutestoo
    Kells 'Santé' - @santefitnessuk  Instagram Profile - enidealkilo.com
    santefitnessuk
    1

    Amazing work from my longest going client @adamlodythis month! You’ve really stepped it up again this year and I can see major improvements in your strength #strongmen#dentistlife#fitfam#cardifffitnes#beabetteryou#progress#progressiveoverload#bodybuilding#musclegrowth#santecrew#workout#guystrainglutestoo

    Another day in the office.
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Currently 199lbs and taking my sweet as time with this cut.
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6 Meals a day around 2400 Calories. •
Cardio 3-4 Times a week
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 : @Alphalete •
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#TheFabFamily #Alphalete #Mensfashion #StreetFashion #motivation #fitness #fatloss #gains #shreddedarmy #goals #lifestyle #gymlife #dedication #gym #musclegrowth #beastmode #bodybuilding #Adidas #trainhard #instafitness #Nike #muscle #simplyshredded #beast
#Jordan #transformation
    Fitness • Youtuber - @_darwin.nunez_  Instagram Profile - enidealkilo.com
    _darwin.nunez_
    3

    Another day in the office. • Currently 199lbs and taking my sweet as time with this cut. • 6 Meals a day around 2400 Calories. • Cardio 3-4 Times a week • • • : @Alphalete• • • • • #TheFabFamily#Alphalete#Mensfashion#StreetFashion#motivation#fitness#fatloss#gains#shreddedarmy#goals#lifestyle#gymlife#dedication#gym#musclegrowth#beastmode#bodybuilding#Adidas#trainhard#instafitness#Nike#muscle#simplyshredded#beast #Jordan#transformation

    Are you struggling with your Deadlift? The Rack Pull

If you've been having difficulties with your deadlift form or you've been stuck pulling a certain weight past your knees for weeks try utilizing the rack pull for 2-4 weeks. 
The Rack Pull can be used to help improve your deadlift form and technique, it can also be used to load up heavier weights than you usually perform on the deadlift to help strengthen your pull from below or above the knees!

Tag A Gym Buddy who should see this
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#deadlift #rackpull #musclegrowth #deadliftpr #glutesandhamstrings  #lowerback #musclefitness #workoutwednesday #workoutlife #workoutdaily #workouttips #gymtime #gymtips #personaltraineronline #newmexicofit
    Jeremy French - @mrfrenchfitness  Instagram Profile - enidealkilo.com
    mrfrenchfitness
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    Are you struggling with your Deadlift? The Rack Pull If you've been having difficulties with your deadlift form or you've been stuck pulling a certain weight past your knees for weeks try utilizing the rack pull for 2-4 weeks. The Rack Pull can be used to help improve your deadlift form and technique, it can also be used to load up heavier weights than you usually perform on the deadlift to help strengthen your pull from below or above the knees! Tag A Gym Buddy who should see this . #deadlift#rackpull#musclegrowth#deadliftpr#glutesandhamstrings #lowerback#musclefitness#workoutwednesday#workoutlife#workoutdaily#workouttips#gymtime#gymtips#personaltraineronline#newmexicofit

    transformation 
#transformationtuesday

#buildingmuscle

#healthgoals

#beachbody

#abs

#growth

#progress

#musclegrowth

#fitgoals

#weightloss

#aesthetics 
#fitnessmodel

#fitnessmotivation

#flexfriday

#hardwork

#mindset

#gymrat

#gymlife

#lifestyle

#workout

#passion 
#naturalbodybuilding

#fitfood

#photography
#potraitephorograhy
    Dave Wiley - @daveallmightyy  Instagram Profile - enidealkilo.com
    daveallmightyy
    0

    transformation #transformationtuesday #buildingmuscle #healthgoals #beachbody #abs #growth #progress #musclegrowth #fitgoals #weightloss #aesthetics #fitnessmodel #fitnessmotivation #flexfriday #hardwork #mindset #gymrat #gymlife #lifestyle #workout #passion #naturalbodybuilding #fitfood #photography #potraitephorograhy

    Wanted to show a few of the ab work outs that I do. Only 3 times a week! Do not do these everyday!!. Inspired by p90x ab ripper x! When I first started this, I could barely do a couple of these ab workouts. Its kinda funny, but going through the motions and trusting that your body is taking care of the finer details really does work! I am not perfect at these workouts by any means but improving none the less and life would be boring without shit to work on! :)
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#abworkout #abs #abworkouts #workout #progress #fitness #fitnessmotivation #fitnessgirl #muscle #musclegrowth #workit #fitstagram #fitsta #abs #musclegains #strengthtraining #strength #buildstrength #cellulite #motivation #p90x #p90x3results #core #abripperx #6packfitness
    Whit 🌳 - @whittyelliott  Instagram Profile - enidealkilo.com
    whittyelliott
    1

    Wanted to show a few of the ab work outs that I do. Only 3 times a week! Do not do these everyday!!. Inspired by p90x ab ripper x! When I first started this, I could barely do a couple of these ab workouts. Its kinda funny, but going through the motions and trusting that your body is taking care of the finer details really does work! I am not perfect at these workouts by any means but improving none the less and life would be boring without shit to work on! :) . . . . . . . . #abworkout#abs#abworkouts#workout#progress#fitness#fitnessmotivation#fitnessgirl#muscle#musclegrowth#workit#fitstagram#fitsta#abs#musclegains#strengthtraining#strength#buildstrength#cellulite#motivation#p90x#p90x3results#core#abripperx#6packfitness

    The lovely @reahlouise_life shared this 
Getting a good nights sleep is important for all aspects of life including weightloss and muscle growth 
Who is going to give this a try? Let us know if it helps 
#friendshipfitness #friendshipfitnessyoga #bedtimeyoga #yoga #sleep #weightloss #musclegrowth
    Deb,Nat,Dan,Nat,Von & Reah 💖 - @friendship__fitness  Instagram Profile - enidealkilo.com
    friendship__fitness
    1

    The lovely @reahlouise_lifeshared this Getting a good nights sleep is important for all aspects of life including weightloss and muscle growth Who is going to give this a try? Let us know if it helps #friendshipfitness#friendshipfitnessyoga#bedtimeyoga#yoga#sleep#weightloss#musclegrowth

    Sled push! Eine der 8 Hyrox-Workouts. @_thelion88 zeigt wie es in der @hyroxworld Pro-Version aussehen soll. 175kg müssen 50m weit geschoben werden. Auf unserer 30m langen Kustrasenbahn könnt ihr das perfekt trainieren. Wir achten auf die Technik und machen euch zum Pro! In 4 Hyrox-Classes pro Wochen habt ihr die Möglichkeit euch gezielt auf eure Hyrox-Challenge vorzubereiten. Ausführliche Infos dazu findet ihr auf unserer Website. Ein kostenloses Probetraining ist jederzeit möglich!
#sledpush #prawler #keineausreden #trainhardfeelgood  #notrainnogain #starttraining #trainday #turf #metabolicconditioning #funworkout #corework #musclegrowth #instafitnesss #gym #functionaltraining #movebetter #trainsmart #myfitlife #strengthbuilding #moveoften #howtogetfit #fitcommunity #hyrox #hyroxworld #hyroxfamily #hyroxhamburg #hyroxhamburg2019 #functionaltraining
#athletiktraining #strengthandconditioning
    Athletikhalle - @athletikhalle  Instagram Profile - enidealkilo.com
    athletikhalle
    4

    Sled push! Eine der 8 Hyrox-Workouts. @_thelion88zeigt wie es in der @hyroxworldPro-Version aussehen soll. 175kg müssen 50m weit geschoben werden. Auf unserer 30m langen Kustrasenbahn könnt ihr das perfekt trainieren. Wir achten auf die Technik und machen euch zum Pro! In 4 Hyrox-Classes pro Wochen habt ihr die Möglichkeit euch gezielt auf eure Hyrox-Challenge vorzubereiten. Ausführliche Infos dazu findet ihr auf unserer Website. Ein kostenloses Probetraining ist jederzeit möglich! #sledpush#prawler#keineausreden#trainhardfeelgood #notrainnogain#starttraining#trainday#turf#metabolicconditioning#funworkout#corework#musclegrowth#instafitnesss#gym#functionaltraining#movebetter#trainsmart#myfitlife#strengthbuilding#moveoften#howtogetfit#fitcommunity#hyrox#hyroxworld#hyroxfamily#hyroxhamburg#hyroxhamburg2019#functionaltraining #athletiktraining#strengthandconditioning

    Give it a chance to shine 
transformation 
#transformationtuesday

#buildingmuscle

#healthgoals

#beachbody

#abs

#growth

#progress

#musclegrowth

#fitgoals

#weightloss

#aesthetics 
#fitnessmodel

#fitnessmotivation

#flexfriday

#hardwork

#mindset

#gymrat

#gymlife

#lifestyle

#workout

#passion 
#naturalbodybuilding

#fitfood

#photography
#potraitephorograhy
    Vesule Photography - @vesulephotography  Instagram Profile - enidealkilo.com
    vesulephotography
    0

    Give it a chance to shine transformation #transformationtuesday #buildingmuscle #healthgoals #beachbody #abs #growth #progress #musclegrowth #fitgoals #weightloss #aesthetics #fitnessmodel #fitnessmotivation #flexfriday #hardwork #mindset #gymrat #gymlife #lifestyle #workout #passion #naturalbodybuilding #fitfood #photography #potraitephorograhy

    So I've just measured my current bodyfat and it ended up being 11%. Sitting at an average of 92kg. (My leanest before was 84kg at 6% bf)

Since I'm not doing the comp anymore I feel like I can afford a minicut of 3 to 4 weeks, to get down to single digits again. I definitely notice losing definition from the bit of fat gain vs what i used to be, although have made decent muscle gains for the short period of bulking (3 months). After the cut I can resume the lean bulk. ️What do you think I should do - carry on growing and make the best use of this bulk momentum, or get shredded again, and lean bulk thereafter?

Photo by @cheekybulge
    RUACH OOSTHUIZEN | FITNESS - @ruachoosthuizen  Instagram Profile - enidealkilo.com
    ruachoosthuizen
    9

    So I've just measured my current bodyfat and it ended up being 11%. Sitting at an average of 92kg. (My leanest before was 84kg at 6% bf) Since I'm not doing the comp anymore I feel like I can afford a minicut of 3 to 4 weeks, to get down to single digits again. I definitely notice losing definition from the bit of fat gain vs what i used to be, although have made decent muscle gains for the short period of bulking (3 months). After the cut I can resume the lean bulk. ️What do you think I should do - carry on growing and make the best use of this bulk momentum, or get shredded again, and lean bulk thereafter? Photo by @cheekybulge

    How to make physical progress: Work hard, eat according to your goals and push yourself 🤟
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How to make physical progress while staying happy & healthy: Do - but DON’T overdo - all of the above, avoid extremes, create a routine that you enjoy and can be consistent with, be patient and trust the process 🥳 #happymonday #positivevibes #bodybypopcorn
    ✨FITNESS, F🍩🍩D & POSITIVITY✨ - @carolinerisp  Instagram Profile - enidealkilo.com
    carolinerisp
    30

    How to make physical progress: Work hard, eat according to your goals and push yourself 🤟 - How to make physical progress while staying happy & healthy: Do - but DON’T overdo - all of the above, avoid extremes, create a routine that you enjoy and can be consistent with, be patient and trust the process 🥳 #happymonday#positivevibes#bodybypopcorn

    Warm up.. !!! I know how hard it is .. there is excitement.. you wanna go crazy .. you wanna lift, hold, fight ..whatever.. but a quick warmup prevent you from getting annoying injuries which keeps you from all that fun part ..so remind yourself.. please .. You can grab those mats from @bemaxx_fitness
Easy to build up and nice to have!!!! Thanks @michaelgraeter for the picture

#warmup #workout #balance #yoga #athlete #photography #fitnessaddict #fitnessjunkie #fitnessmodel #fitbody #musclegrowth #strenghttraining #training #bodyweight #exercises #freeletics #motivation #iamdedicated #coach #howtotrain #routine
    Project Abs - @duscherkevin  Instagram Profile - enidealkilo.com
    duscherkevin
    2

    Warm up.. !!! I know how hard it is .. there is excitement.. you wanna go crazy .. you wanna lift, hold, fight ..whatever.. but a quick warmup prevent you from getting annoying injuries which keeps you from all that fun part ..so remind yourself.. please .. You can grab those mats from @bemaxx_fitness Easyto build up and nice to have!!!! Thanks @michaelgraeterfor the picture #warmup#workout#balance#yoga#athlete#photography#fitnessaddict#fitnessjunkie#fitnessmodel#fitbody#musclegrowth#strenghttraining#training#bodyweight#exercises#freeletics#motivation#iamdedicated#coach#howtotrain#routine

    Comp prep happened, the rules changed only a couple of weeks ago and I was forced to go into prep early. No biggy but it meant that all my focus has been put into my current clients and my own training/life. -
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I will be getting some content up this week I hope and my ebook will be available for download very soon. Trust me, it will be worth the wait!! -
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Any questions, get at me. I will always respond to messages and emails so don’t be shy and if you see a “questions” sticker, fire up a question. That’s what it’s there for 🤷‍️
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#calories #measuring #simplemethods #musclegrowth #weightmanagement #fitnessprofessionalvideowank #health #fitness #help #edinburgh #coaching #pt #onlinecoach #heretohelp #bodybuilder #knowledge #lifecoach #lifecoaching #nutrition #bodybuilding
    Gus Dennis Coaching - @gus_dennis_coaching  Instagram Profile - enidealkilo.com
    gus_dennis_coaching
    1

    Comp prep happened, the rules changed only a couple of weeks ago and I was forced to go into prep early. No biggy but it meant that all my focus has been put into my current clients and my own training/life. - - I will be getting some content up this week I hope and my ebook will be available for download very soon. Trust me, it will be worth the wait!! - - Any questions, get at me. I will always respond to messages and emails so don’t be shy and if you see a “questions” sticker, fire up a question. That’s what it’s there for 🤷‍️ - - #calories#measuring#simplemethods#musclegrowth#weightmanagement#fitnessprofessionalvideowank#health#fitness#help#edinburgh#coaching#pt#onlinecoach#heretohelp#bodybuilder#knowledge#lifecoach#lifecoaching#nutrition#bodybuilding

    Where should you look during your deadlifts by @fittrainers
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As you should in all exercises, your neck should be in a neutral position. This reduces strain in your neck and keeps equal pressure on your spinal cord.
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As much as you want to check yourself out in the mirror, don't look up. This will squeeze the spinal cord and cause your hips to drop to relieve that pressure.
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Looking down is also bad. It will relax your upper back and cause it to round.
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#musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #deadlift #fittrainers #bodybuilding #naturalbodybuilding #deadlifts #backday #cobraback
    instatructor - @instatructor  Instagram Profile - enidealkilo.com
    instatructor
    1

    Where should you look during your deadlifts by @fittrainers ⠀ Asyou should in all exercises, your neck should be in a neutral position. This reduces strain in your neck and keeps equal pressure on your spinal cord. ⠀ As much as you want to check yourself out in the mirror, don't look up. This will squeeze the spinal cord and cause your hips to drop to relieve that pressure. ⠀ Looking down is also bad. It will relax your upper back and cause it to round. ⠀ #musclebuilding#musclegrowth#hypertrophy#gainingmuscle#powerbuilding#musclebuilding#buildingmuscle#musclemass#musclegrowth#deadlift#fittrainers#bodybuilding#naturalbodybuilding#deadlifts#backday#cobraback

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Calculating TDEE (Total Daily Energy Expenditure) this gives you the amount of calories you burn in a day based on your BMR (Basal Metabolic Rate) and an activity level multiplier⁣
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Basically, it looks something like this⁣
TDEE = BMR x activity level⁣
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To calculate this just go into google and search “Calculate TDEE” and it will give you a simple formula to follow. This is the amount of calories you need to eat in a single day to maintain your body weight. ⁣
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If you want to  calories, I recommend subtracting 500 from the TDEE you calculated. To lose weight, you must be in a caloric deficit. I say 500 because 3500 calories make up one pound of fat. So if you eat 500 calories less a day for a whole week then you will lose 1 lb of fat in one week. 500 x 7 = 3500. ⁣
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If you want to  weight, I recommend adding 500 calories to your TDEE. You must be in a caloric surplus to gain weight. As far as how much protein you should eat goes, you will hear some say to eat 1g of protein per 1kg of body weight or 0.8g of protein per kg of body weight but, for me, I have found the best results following 1.0-1.2g of protein per 1lb of body weight. ⁣
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 I am in the process of passing my Personal Training Final Exam so I will soon be Certified. If you would like a personalized 4 week transformation training plan tailored to you and your specific goals, shoot me an email to the email address linked on my profile page. ⁣
‼️ COMPLETELY FREE ‼️ ⁣
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I’m only accepting a limited amount of people and all I ask from you is a before and after picture. I have been training and helping people reach their goals for the past 5-6 years️ ⁣
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#bodybuilding #workoutmotivation #workout #training #hardgainer #ectomorph #fitness #fitnesslife #musclegrowth #gains #takeaction #dreamer #youtube #youtuber #fitnessyoutuber
    Justin Browning - @justinbrowningfitness  Instagram Profile - enidealkilo.com
    justinbrowningfitness
    1

    ⁣ Calculating TDEE (Total Daily Energy Expenditure) this gives you the amount of calories you burn in a day based on your BMR (Basal Metabolic Rate) and an activity level multiplier⁣ ⁣ Basically, it looks something like this⁣ TDEE = BMR x activity level⁣ ⁣ To calculate this just go into google and search “Calculate TDEE” and it will give you a simple formula to follow. This is the amount of calories you need to eat in a single day to maintain your body weight. ⁣ ⁣ If you want to calories, I recommend subtracting 500 from the TDEE you calculated. To lose weight, you must be in a caloric deficit. I say 500 because 3500 calories make up one pound of fat. So if you eat 500 calories less a day for a whole week then you will lose 1 lb of fat in one week. 500 x 7 = 3500. ⁣ ⁣ If you want to weight, I recommend adding 500 calories to your TDEE. You must be in a caloric surplus to gain weight. As far as how much protein you should eat goes, you will hear some say to eat 1g of protein per 1kg of body weight or 0.8g of protein per kg of body weight but, for me, I have found the best results following 1.0-1.2g of protein per 1lb of body weight. ⁣ ⁣ I am in the process of passing my Personal Training Final Exam so I will soon be Certified. If you would like a personalized 4 week transformation training plan tailored to you and your specific goals, shoot me an email to the email address linked on my profile page. ⁣ ‼️ COMPLETELY FREE ‼️ ⁣ ⁣ I’m only accepting a limited amount of people and all I ask from you is a before and after picture. I have been training and helping people reach their goals for the past 5-6 years️ ⁣ ⁣ #bodybuilding#workoutmotivation#workout#training#hardgainer#ectomorph#fitness#fitnesslife#musclegrowth#gains#takeaction#dreamer#youtube#youtuber#fitnessyoutuber

    HOW DEEP SHOULD YOU SQUAT
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Squatting below 90 degrees is encouraged but ONLY IF you maintain a neutral spine and avoid the “butt wink.” This is when your lumbar spine/lower back is compromised and it becomes tucked under. Unloaded or just using body weight, this isn’t a big deal, but doing moderate to heavy weight can lead to injury. .
Everyone has a different range of mobility so don’t be discouraged if you can’t squat deep. It’s more important to have correct form and work your way up to it 
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In order to improve my mobility, I:
• do 5 min of dynamic stretching BEFORE my workout
• foam roll/deep stretch BEFORE my workout
• perform walking lunges (body weight) PRIOR to squatting to loosen up my hip flexors and prime up my legs
• do 5 min of static stretching AFTER my workout
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Hope this helps fam 
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#fitnessfam #fitnesstime #gymfitness #gymfreaks #gymgoals #gymlovers #gyminspiration #musclemania #musclephotos #musclemass #musclegains #musclenation #musclegrowth #bodybuildingnation #fitnessjunkie #fitnessforlife #gymfit #gymislife #musclebuilding #muscleandfitness #instamuscle #gainmuscle #zyzz #mirin #bodybuilder #personaltrainer #onlinecoach #squatdepth #bodytransformation
    Dannis Singh | Fitness Coach 🦁 - @singh__fitness  Instagram Profile - enidealkilo.com
    singh__fitness
    13

    HOW DEEP SHOULD YOU SQUAT . Squatting below 90 degrees is encouraged but ONLY IF you maintain a neutral spine and avoid the “butt wink.” This is when your lumbar spine/lower back is compromised and it becomes tucked under. Unloaded or just using body weight, this isn’t a big deal, but doing moderate to heavy weight can lead to injury. . Everyone has a different range of mobility so don’t be discouraged if you can’t squat deep. It’s more important to have correct form and work your way up to it . In order to improve my mobility, I: • do 5 min of dynamic stretching BEFORE my workout • foam roll/deep stretch BEFORE my workout • perform walking lunges (body weight) PRIOR to squatting to loosen up my hip flexors and prime up my legs • do 5 min of static stretching AFTER my workout . Hope this helps fam . . . #fitnessfam#fitnesstime#gymfitness#gymfreaks#gymgoals#gymlovers#gyminspiration#musclemania#musclephotos#musclemass#musclegains#musclenation#musclegrowth#bodybuildingnation#fitnessjunkie#fitnessforlife#gymfit#gymislife#musclebuilding#muscleandfitness#instamuscle#gainmuscle#zyzz#mirin#bodybuilder#personaltrainer#onlinecoach#squatdepth#bodytransformation

    Some common examples of a macros split.
Higher carbs are genuinely used for body building and bulking, where as cutting or getting a leaner physique would focus on higher protein and lower carbs.

What is your macro split?

Check out my YouTube channel for more tips!
LINK IN MY BIO
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#fitzempire #muscle #musclebuildingplan #musclebeast #musclegainz #musclebuildingfood #muscles #musclebuildingprogram #newmuscle #musclehustle #musclegrowth #musclegain  #cleaneating #cleaneatingideas #toptags #cleaneatingchallenge #cleaneatingrecipe  #health #fitness #fit #toptags #fitnessmodel
    Fitz Empire - @fitz_empire  Instagram Profile - enidealkilo.com
    fitz_empire
    1

    Some common examples of a macros split. Higher carbs are genuinely used for body building and bulking, where as cutting or getting a leaner physique would focus on higher protein and lower carbs. What is your macro split? Check out my YouTube channel for more tips! LINK IN MY BIO • • • • • #fitzempire#muscle#musclebuildingplan#musclebeast#musclegainz#musclebuildingfood#muscles#musclebuildingprogram#newmuscle#musclehustle#musclegrowth#musclegain #cleaneating#cleaneatingideas#toptags#cleaneatingchallenge#cleaneatingrecipe #health#fitness#fit#toptags#fitnessmodel

    Compound set (Dumbbell Bench Press and Push-ups) 
Knowing that the good ol’ bench press work the chest, shoulders, and triceps, why not double the pressure . Hit for the bench press and pushups and see what happens to you on chest day. Knowing it’s a compound set, you will be smashing on the same muscle groups. Therefore, based on your current conditioning, you may need to break for a tad bit longer than you would doing supersets. Also, focus on your back muscles too unless you care to have a body that’s imbalanced. Try not to be that type to think that you know what you’re doing , only to know that you are muscular imbalanced. 
__________________
If you have any trouble transforming your body then:
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Direct Message Me With Serious Inquires About Transforming Your Physique.
    John Asanga aka John Paul - @jgotti_built2win  Instagram Profile - enidealkilo.com
    jgotti_built2win
    5

    Compound set (Dumbbell Bench Press and Push-ups) Knowing that the good ol’ bench press work the chest, shoulders, and triceps, why not double the pressure . Hit for the bench press and pushups and see what happens to you on chest day. Knowing it’s a compound set, you will be smashing on the same muscle groups. Therefore, based on your current conditioning, you may need to break for a tad bit longer than you would doing supersets. Also, focus on your back muscles too unless you care to have a body that’s imbalanced. Try not to be that type to think that you know what you’re doing , only to know that you are muscular imbalanced. __________________ If you have any trouble transforming your body then: — Direct Message Me With Serious Inquires About Transforming Your Physique.

     arm progress! I've been working out consistently (at least 3 times per week, often 4 or 5, and often quite long sessions) for 5 months now. I only do one upper body day a week, lost 1 inch and I have tiny baby biceps and I feel like pretty impressive triceps! My arms weren't huge before although they kind of look it here. Also my shoulders and collar bones look insanely different, I feel so much more confident in strappy and strapless tops/dresses. Unreal. I never thought I would see these kind of changes in my body but I am a changed woman and I will never go back to being the girl that does 1 attempt of an aerobic workout DVD a year  I love seeing changes and feeling strong!
    @healthystrongcurvy  Instagram Profile - enidealkilo.com
    healthystrongcurvy
    2

    arm progress! I've been working out consistently (at least 3 times per week, often 4 or 5, and often quite long sessions) for 5 months now. I only do one upper body day a week, lost 1 inch and I have tiny baby biceps and I feel like pretty impressive triceps! My arms weren't huge before although they kind of look it here. Also my shoulders and collar bones look insanely different, I feel so much more confident in strappy and strapless tops/dresses. Unreal. I never thought I would see these kind of changes in my body but I am a changed woman and I will never go back to being the girl that does 1 attempt of an aerobic workout DVD a year I love seeing changes and feeling strong!

    What you didn't know about dropsets 
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Dropsets are one of my favourite ways to train. They involve lifting a given weight for a given amount of reps then immediately dropping the weight 25-50% and then dropping one final time back-to-back with minimal rest in between. For example, if I am doing weighted pullups with 50lbs hanging from my waist, I then drop the weight to 25lbs and max out with reps and then drop to 10lbs and finish off. They are an extremely efficient way to train and can add a ton of volume and intensity to your training in a short period of time which can help and build solid muscle mass as a result. They work well with isolations like biceps curls though I have done them with pullups and dips before with great results. I like to incorporate them on occasion and usually do them on my last set of a selected exercise though I have done workouts where every set is a dropset which really ramps up the intensity of the training. If you're new to dropsets, I would recommend bigger drops in weight. They are absolutely great to incorporate in your workouts and, though not magical, can generate great results when done safely and with proper form.
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_____________________
#leanmuscle #makegains #gainmuscle #fittips #gymmotivation #squats #deadlifts #leangains #musclebuilding #buildmuscle #weightgain #liftweights #upperbody #weightlosscoach #nutritioncoach #getinshape #musclemass #musclegain #musclegains #trainhardorgohome #trainlikeabeast #gymtips #strengthening #gainmuscle #musclegrowth #legdayworkout #goodworkout #keepmuscle #preworkoutsnack
    Get healthy, get fit , strong - @coachabdoul  Instagram Profile - enidealkilo.com
    coachabdoul
    0

    What you didn't know about dropsets . . Dropsets are one of my favourite ways to train. They involve lifting a given weight for a given amount of reps then immediately dropping the weight 25-50% and then dropping one final time back-to-back with minimal rest in between. For example, if I am doing weighted pullups with 50lbs hanging from my waist, I then drop the weight to 25lbs and max out with reps and then drop to 10lbs and finish off. They are an extremely efficient way to train and can add a ton of volume and intensity to your training in a short period of time which can help and build solid muscle mass as a result. They work well with isolations like biceps curls though I have done them with pullups and dips before with great results. I like to incorporate them on occasion and usually do them on my last set of a selected exercise though I have done workouts where every set is a dropset which really ramps up the intensity of the training. If you're new to dropsets, I would recommend bigger drops in weight. They are absolutely great to incorporate in your workouts and, though not magical, can generate great results when done safely and with proper form. . _____________________ #leanmuscle#makegains#gainmuscle#fittips#gymmotivation#squats#deadlifts#leangains#musclebuilding#buildmuscle#weightgain#liftweights#upperbody#weightlosscoach#nutritioncoach#getinshape#musclemass#musclegain#musclegains#trainhardorgohome#trainlikeabeast#gymtips#strengthening#gainmuscle#musclegrowth#legdayworkout#goodworkout#keepmuscle#preworkoutsnack

    If I stare hard enough at my shoulders will they grow? 
#fitnessjourney #girlswholift #lifting #fitinspo #musclenation #determination #musclegrowth
    Bee🐝 - @beefit_flanary  Instagram Profile - enidealkilo.com
    beefit_flanary
    0

    If I stare hard enough at my shoulders will they grow? #fitnessjourney#girlswholift#lifting#fitinspo#musclenation#determination#musclegrowth

    Колко често тренирате горна част Аз гледам поне 2 пъти в седмицата, като или комбинирам корем и ръце/гръб/гърди или правя всяка част поотделно. Зависи в какво настроение съм  и колко енергия имам 🤪
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Ето и трин от упражненията, които правя:
 1️⃣Корем, странична част: 3х16
2️⃣Корем, долна част: 3х20
3️⃣Гърди/ръце: 3х10
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Обикновено комбинирам с още 2-3 упражнения, но тези са перфектни за начинаещи. След това едно бързо 15-20мин кардио иии стана страхотно 
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#absworkaut #upperbodyworkouts #fitwomanphysique #fitgirlsofig #gymsessions #leanbodynation #trainingfreak #trainhardraceeasy #sexyassgirl #sexypeople #deadlycaptures #tonned #bodygoals #buildingbooty #murves #trainlikeabeastlooklikeabeauty #excusesdontburncalories #girlsthattrain #musclegrowth #healthandfitnessjourney #happyandfit #gymbabe #girlstraining #traininginthegym #gymgirlvids
    Fitness | Health | Motivation - @tsvetifit  Instagram Profile - enidealkilo.com
    tsvetifit
    1

    Колко често тренирате горна част Аз гледам поне 2 пъти в седмицата, като или комбинирам корем и ръце/гръб/гърди или правя всяка част поотделно. Зависи в какво настроение съм и колко енергия имам 🤪 . . Ето и трин от упражненията, които правя: 1️⃣Корем, странична част: 3х16 2️⃣Корем, долна част: 3х20 3️⃣Гърди/ръце: 3х10 . . Обикновено комбинирам с още 2-3 упражнения, но тези са перфектни за начинаещи. След това едно бързо 15-20мин кардио иии стана страхотно . . . . . . . . #absworkaut#upperbodyworkouts#fitwomanphysique#fitgirlsofig#gymsessions#leanbodynation#trainingfreak#trainhardraceeasy#sexyassgirl#sexypeople#deadlycaptures#tonned#bodygoals#buildingbooty#murves#trainlikeabeastlooklikeabeauty#excusesdontburncalories#girlsthattrain#musclegrowth#healthandfitnessjourney#happyandfit#gymbabe#girlstraining#traininginthegym#gymgirlvids

    Introducing the new specialty tea...the Peach Beach Bomb!! A delicious and refreshing drink perfect for summer time!!
#peachbeachbomb
#metabolismboost
#energy
#gains
#musclegrowth
#fueledbyherbalife
#proteinsnack
#justpeachy
#ramsey
#proteindrink
    EnergyHub - @energy.hub.mn  Instagram Profile - enidealkilo.com
    energy.hub.mn
    0

    Introducing the new specialty tea...the Peach Beach Bomb!! A delicious and refreshing drink perfect for summer time!! #peachbeachbomb #metabolismboost #energy #gains #musclegrowth #fueledbyherbalife #proteinsnack #justpeachy #ramsey #proteindrink

    Mixing chicken hearts and liver, ground beef, chicken breast and eggs.
I miss carnivore and should come back because carbs are killing me. Not only tons of inflammation, but also very tired, bloated and lazy. 
Carnivore really heals and gives great energy. 
#pureshredz #fatburningmachine #lowbodyfat #bodyfat #muscles #musclegrowth #carnivore #carnivorediet #gym #gymperformance #diet #gains #gains #gainz #shredz #bodybuilding #bodybuildingmotivation #arnoldschwarzenegger #arnoldclassic #fitness #health #fitnessgoals #fit #keto #ketodietrecipes #ketodiet #lchf #lowcarb

Another GREAT Post From @carnivoreshredz

FREE Keto Recipes & Guide ️️ LINK IN BIO
    Live Well Corner| Keto Recipes - @lwclifestyle  Instagram Profile - enidealkilo.com
    lwclifestyle
    0

    Mixing chicken hearts and liver, ground beef, chicken breast and eggs. I miss carnivore and should come back because carbs are killing me. Not only tons of inflammation, but also very tired, bloated and lazy. Carnivore really heals and gives great energy. #pureshredz#fatburningmachine#lowbodyfat#bodyfat#muscles#musclegrowth#carnivore#carnivorediet#gym#gymperformance#diet#gains#gains#gainz#shredz#bodybuilding#bodybuildingmotivation#arnoldschwarzenegger#arnoldclassic#fitness#health#fitnessgoals#fit#keto#ketodietrecipes#ketodiet#lchf#lowcarb AnotherGREAT Post From @carnivoreshredz FREEKeto Recipes & Guide ️️ LINK IN BIO

    walking lunges has been a staple in my workouts since day one! Makes me think of the years back when I Left a toxic situation, would put my kids to bed, went to the gym, and did the same workouts over and over at the East side In Shape. That's where gym therapy took place... my mind is stronger, my body, my health
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#workoutvideo #positivecontent #hope #gymtherapy #fitnessvideo #fitgetsreal #workoutideas #walkinglunges #shoulders #legs #glutes #stronger #strongerthanyesterday #startsomewhere #getmoving #getup #healthfirst #heal #youareincredible #stopdoubtingyourself #momswholift #mamaofthree #renewing #musclegrowth #faith #mystory
    Santanauplift - @santanauplift  Instagram Profile - enidealkilo.com
    santanauplift
    1

    walking lunges has been a staple in my workouts since day one! Makes me think of the years back when I Left a toxic situation, would put my kids to bed, went to the gym, and did the same workouts over and over at the East side In Shape. That's where gym therapy took place... my mind is stronger, my body, my health . . #workoutvideo#positivecontent#hope#gymtherapy#fitnessvideo#fitgetsreal#workoutideas#walkinglunges#shoulders#legs#glutes#stronger#strongerthanyesterday#startsomewhere#getmoving#getup#healthfirst#heal#youareincredible#stopdoubtingyourself#momswholift#mamaofthree#renewing#musclegrowth#faith#mystory

    Who doesn't want to develop their biceps, right? If you're like me and you mostly train your biceps with free weights, it's useful to keep the resistance curve of a bicep curl in mind.
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When you curl the weight up while your arms are extended, most of the resistance is applied to the biceps when your arms are at a 90-degree angle. When you curl with your arms a bit more flexed (like on a preacher curl), more resistance is applied to the biceps while they're stretched [1]. So using exercises that train your biceps at multiple shoulder angles makes sense.
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This will allow you to maximally load your biceps in both flexed and stretched positions. In the first slide of this post, you can see the two exercises I enjoy to do in my bicep training. The seated DB bicep curl + DB preacher curls.
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To finish off, using cable bicep exercises can also be effective for loading the biceps properly in almost all parts of its range of motion. So you have plenty of options when it comes to effective bicep training. Since most bicep curl variations are pretty simple and require little practice, you can change up your bicep exercises quite frequently to try new exercises.
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References:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737788/
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Music by @iamryanlittle - after the rain. via @hellothematic
    Mounir | iWannaBurnFat.com - @iwannaburnfat  Instagram Profile - enidealkilo.com
    iwannaburnfat
    22

    Who doesn't want to develop their biceps, right? If you're like me and you mostly train your biceps with free weights, it's useful to keep the resistance curve of a bicep curl in mind. - When you curl the weight up while your arms are extended, most of the resistance is applied to the biceps when your arms are at a 90-degree angle. When you curl with your arms a bit more flexed (like on a preacher curl), more resistance is applied to the biceps while they're stretched [1]. So using exercises that train your biceps at multiple shoulder angles makes sense. - This will allow you to maximally load your biceps in both flexed and stretched positions. In the first slide of this post, you can see the two exercises I enjoy to do in my bicep training. The seated DB bicep curl + DB preacher curls. - To finish off, using cable bicep exercises can also be effective for loading the biceps properly in almost all parts of its range of motion. So you have plenty of options when it comes to effective bicep training. Since most bicep curl variations are pretty simple and require little practice, you can change up your bicep exercises quite frequently to try new exercises. - References: 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3737788/ - Music by @iamryanlittle- after the rain. via @hellothematic

    It’s insane for me to start being able to see a difference in how much progress I’ve made in back strength!
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Last nights back and bicep workout was  as always
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#backworkout #backworkouts #musclegrowth #musclegain #fitnesslife #fitnessjourney #weightlossjourney #latenightworkouts #latenights
    Lyric Ingram - @lyricingramfitness  Instagram Profile - enidealkilo.com
    lyricingramfitness
    1

    It’s insane for me to start being able to see a difference in how much progress I’ve made in back strength! _ Last nights back and bicep workout was as always _ _ _ _ _ _ _ _ _ _ #backworkout#backworkouts#musclegrowth#musclegain#fitnesslife#fitnessjourney#weightlossjourney#latenightworkouts#latenights

    My legs are totally destructed after a tom platz's legs workout style...high intensity sets from 10 to 35 reps with the heaviest weight...But now i'm totally happy! #legsworkout #hypertrophy #musclegrowth #oldstyle #oldschoolbodybuilding #allenamentogambe #serielunghe #highintensity
    Luis84🇮🇹 - @luisfromc8464  Instagram Profile - enidealkilo.com
    luisfromc8464
    0

    My legs are totally destructed after a tom platz's legs workout style...high intensity sets from 10 to 35 reps with the heaviest weight...But now i'm totally happy! #legsworkout#hypertrophy#musclegrowth#oldstyle#oldschoolbodybuilding#allenamentogambe#serielunghe#highintensity

    First push workout of the bulking season. For the next 5 to 6 months I chose to workout for 5 days a week having a push, pull, legs split and a day for upper body and another for lower and by that hitting muscles groups at least twice a week. I'll start by aiming for 2k kcals a day and hope to increase weigh around 0,2-0,4kgs per week in order to gain as minimal fat as possible.

#calories #fatloss #muscle #gym #fitness #bodybuilding #transformation #supplements #nutrition #shredded #fit #workout #shred #diet #dieta #nutricao #motivacao #hipertrofia #perderpeso #macros #losefat #gainmuscle #buildmuscle #loseweight #caloriecouting #musclegrowth #hypertrophy #transformação
    Paulo Vinhas - @vinhas1981  Instagram Profile - enidealkilo.com
    vinhas1981
    1

    First push workout of the bulking season. For the next 5 to 6 months I chose to workout for 5 days a week having a push, pull, legs split and a day for upper body and another for lower and by that hitting muscles groups at least twice a week. I'll start by aiming for 2k kcals a day and hope to increase weigh around 0,2-0,4kgs per week in order to gain as minimal fat as possible. #calories#fatloss#muscle#gym#fitness#bodybuilding#transformation#supplements#nutrition#shredded#fit#workout#shred#diet#dieta#nutricao#motivacao#hipertrofia#perderpeso#macros#losefat#gainmuscle#buildmuscle#loseweight#caloriecouting#musclegrowth#hypertrophy#transformação

    New week️ There’s only beast mode
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GET BACK up this Monday and throw yourself into battle, be clear about your number one priority and attack it with great energy 
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So many people waste their time waiting and wondering, that means you’re getting worked up, overwhelmed and anxious because you’re waiting for something to happen so instead, go make things happen by taking action towards the solution, even if it’s a small step, take action anyway because the longer you wait and procrastinate, the bigger the problem will get!
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Stop wasting time and get to work, success loves speed NOT perfection. It’s that simple, it is not easy but it is simple🤙
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Drop this  in the comments if you are ready to go all in this week 
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Coach George
GΤΛ®️
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#mondaymotivation #fitnessquotes #newweek #nutritioncoach #fatlosscoach #fatlosstips #buildmuscle #musclecoach #bodybuildingnation #musclegrowth #onlinefitness #fitnesstips #fitnation #fitstagram #fitnessgoal #coach #fitnesstransformation #gymquotes #gyminspiration #workoutinspiration #bulkingup #onlinefitness #beastmode
    George ΤΛ | ONLINE COΛCH - @gta.fitness  Instagram Profile - enidealkilo.com
    gta.fitness
    5

    New week️ There’s only beast mode . GET BACK up this Monday and throw yourself into battle, be clear about your number one priority and attack it with great energy . So many people waste their time waiting and wondering, that means you’re getting worked up, overwhelmed and anxious because you’re waiting for something to happen so instead, go make things happen by taking action towards the solution, even if it’s a small step, take action anyway because the longer you wait and procrastinate, the bigger the problem will get! . Stop wasting time and get to work, success loves speed NOT perfection. It’s that simple, it is not easy but it is simple🤙 . Drop this in the comments if you are ready to go all in this week . Coach George GΤΛ®️ . #mondaymotivation#fitnessquotes#newweek#nutritioncoach#fatlosscoach#fatlosstips#buildmuscle#musclecoach#bodybuildingnation#musclegrowth#onlinefitness#fitnesstips#fitnation#fitstagram#fitnessgoal#coach#fitnesstransformation#gymquotes#gyminspiration#workoutinspiration#bulkingup#onlinefitness#beastmode

    NEW DEAL NOW LIVE 30% off all Pre-Workouts + Enter to WIN $25 Jacked Factory Gift Card when you spend $50  (3 winners selected June 19)  Visit WWW.JACKEDFACTORY.COM Use CODE: PRE30 at checkout
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️‍️@kinghambrick
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#deal #jackedfactory #preworkout #sale #bodybuilding #bodybuilder #supplements #buildxt #nitrosurge #win #giftcard #musclegrowth
    Jacked Factory - @jacked_factory  Instagram Profile - enidealkilo.com
    jacked_factory
    0

    NEW DEAL NOW LIVE 30% off all Pre-Workouts + Enter to WIN $25 Jacked Factory Gift Card when you spend $50 (3 winners selected June 19) Visit WWW.JACKEDFACTORY.COM Use CODE: PRE30 at checkout ____ ️‍️@kinghambrick __ href='https://enidealkilo.com/tag/deal' title='deal Instagram photos and videos - enidealkilo.com'>#deal#jackedfactory#preworkout#sale#bodybuilding#bodybuilder#supplements#buildxt#nitrosurge#win#giftcard#musclegrowth

    KNOW YOUR SUPPLEMENTS  Don't forget to follow us @stealth_flames
for best fitness content!️️
Tag someone who needs to see this! ⭐

1. Creatine: When it comes to performance, there is no other supplement that has been more researched or proven to work. Creatine monohydrate ensures 100% saturation of the muscle tissue and has been shown to increase strength, muscle fullness, and power output. 
_ 
2. Beta-Alanine: The muscle endurance version of creatine monohydrate (in a sense). As a bodybuilder who trains both for strength and/or hypertrophy (anaerobic exercise) can always benefit from increased muscle endurance. 
_ 
3. Caffeine: This is a safe, tried and true, healthy choice for a pre-workout stimulant. However, like any other stimulant, the more consistently you take it, the less effective it becomes. This is probably a good idea to take only on days where you need that extra push to get you into the gym. 
_ 
4. Fish Oils: Although our diet can essentially provide enough EFAs, in a lot of cases it is hard to be 100% sure. Essential fatty acids serve as an anti-inflammatory and do a great deal in terms of effective recovery. Not to mention a number of other misc. benefits such as overall skin health, disease prevention, etc.
_ #musclebuilding #musclegrowth #preworkout#buildingmuscles #buildingmuscle #musclemass #wheyprotein#wheysted #optimumnutrition #supplementsthatwork#gainmuscle #musclegain #fitnessfreaks #getstrong #fittips#powerlifting #lowerbodyworkout #torontofitness#mobilitywod #physicaltherapy #bodybuilding #iifym#hypertrophy #workouttips #physique #fitfamindia#tspinemobility #physiology #hipmobility #stealthflames
    @stealth_flames  Instagram Profile - enidealkilo.com
    stealth_flames
    1

    KNOW YOUR SUPPLEMENTS Don't forget to follow us @stealth_flames forbest fitness content!️️ Tag someone who needs to see this! ⭐ 1. Creatine: When it comes to performance, there is no other supplement that has been more researched or proven to work. Creatine monohydrate ensures 100% saturation of the muscle tissue and has been shown to increase strength, muscle fullness, and power output.  _  2. Beta-Alanine: The muscle endurance version of creatine monohydrate (in a sense). As a bodybuilder who trains both for strength and/or hypertrophy (anaerobic exercise) can always benefit from increased muscle endurance.  _  3. Caffeine: This is a safe, tried and true, healthy choice for a pre-workout stimulant. However, like any other stimulant, the more consistently you take it, the less effective it becomes. This is probably a good idea to take only on days where you need that extra push to get you into the gym.  _  4. Fish Oils: Although our diet can essentially provide enough EFAs, in a lot of cases it is hard to be 100% sure. Essential fatty acids serve as an anti-inflammatory and do a great deal in terms of effective recovery. Not to mention a number of other misc. benefits such as overall skin health, disease prevention, etc. _ #musclebuilding #musclegrowth #preworkout#buildingmuscles #buildingmuscle #musclemass #wheyprotein#wheysted #optimumnutrition #supplementsthatwork#gainmuscle #musclegain #fitnessfreaks #getstrong #fittips#powerlifting #lowerbodyworkout #torontofitness#mobilitywod #physicaltherapy #bodybuilding #iifym#hypertrophy #workouttips #physique #fitfamindia#tspinemobility #physiology #hipmobility #stealthflames

    Let’s have a swedish fika️
🇸🇪Fika bites chokladbollar! Nej men måste jag säga mer? Ni vet att jag älskar godis men måste jag välja så älskar jag nästan fika mer så @candypeopleswe nya koncept med Fika bites är ju en gåva skänkt från ovan (utan att överdriva)
    ANJA BJÖRKLUND - @anjabjorklunds  Instagram Profile - enidealkilo.com
    anjabjorklunds
    2

    Let’s have a swedish fika️ 🇸🇪Fika bites chokladbollar! Nej men måste jag säga mer? Ni vet att jag älskar godis men måste jag välja så älskar jag nästan fika mer så @candypeopleswenya koncept med Fika bites är ju en gåva skänkt från ovan (utan att överdriva)

    Here are some more suggestions for home workouts that will save you a trip to be gym a couple times a week  .
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#homeworkout#exercise#fitness#gains#miscle#musclegrowth#getfit#hypertrophy #pushups#pullups#squats#lunges
    Jayhahn - @jayhahnfitness  Instagram Profile - enidealkilo.com
    jayhahnfitness
    0

    Here are some more suggestions for home workouts that will save you a trip to be gym a couple times a week . . . . . #homeworkout#exercise#fitness#gains#miscle#musclegrowth#getfit#hypertrophy#pushups#pullups#squats#lunges

    Back attack‼️ girls don’t neglect training your back. Remember to leave a like when you have saved🥰 - - -
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WORKOUT
1️⃣ASSISTED PULL UPS
3 sets x failure
2️⃣STRAIGHT ARM CABLE PULL DOWN
3 sets x 15 reps
3️⃣T-BAR ROW
4 sets x 10-12 reps
4️⃣WIDE GRIP LAT PULLDOWN
3 sets x 12 reps superset w/5
5️⃣CLOSE REVERSE GRIP PULLDOWN
3 sets x 8-10 reps
6️⃣SINGLE ARM PULL DOWN 
4 sets x 24 reps (12 each side)
7️⃣SITTING CABLE ROW
3 sets x 12 reps -
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#iTrainWithFitplan #Fitplan #workoutvideo #backworkout  #girlswholift #fitfam #musclegrowth #MyFitplan #TeamFitplan #FitplanApp
    Mari Drange Tytlandsvik - @maridrange  Instagram Profile - enidealkilo.com
    maridrange
    3

    Back attack‼️ girls don’t neglect training your back. Remember to leave a like when you have saved🥰 - - - - WORKOUT 1️⃣ASSISTED PULL UPS 3 sets x failure 2️⃣STRAIGHT ARM CABLE PULL DOWN 3 sets x 15 reps 3️⃣T-BAR ROW 4 sets x 10-12 reps 4️⃣WIDE GRIP LAT PULLDOWN 3 sets x 12 reps superset w/5 5️⃣CLOSE REVERSE GRIP PULLDOWN 3 sets x 8-10 reps 6️⃣SINGLE ARM PULL DOWN 4 sets x 24 reps (12 each side) 7️⃣SITTING CABLE ROW 3 sets x 12 reps - - #iTrainWithFitplan#Fitplan#workoutvideo#backworkout #girlswholift#fitfam#musclegrowth#MyFitplan#TeamFitplan#FitplanApp

    39 weeks pregnant, 9 months postpartum. I am still in such amazement of the female body. I am especially amazed at its capability when being sleep deprived for 8.5 months. It has been a slow, slow process; still breastfeeding which has made weight loss/muscle growth more difficult and a child who didn’t really start napping/sleeping until recently but I moved when I could. I stayed consistent through pregnancy, I walked a lot postpartum and I did 15-20 mins of HIIT where I could squeeze it in. I’m excited to see what else I am capable of now that circumstances have begun to change 
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#9monthspostpartum #9monthspregnant #fitmom #postpartumjourney #fitnessjourney #musclegrowth #weightloss #HAES #dailymovement #moveyourbody #paleolifestyle #eatcleantraindirty #fitnessaddict #musclememory #eatrealfood #girlswholift #crossfit #yogi #girlswithmuscle #boymom #nutritionist #mondaymotivation
    Mickayla Carmody - @mindfully_mick  Instagram Profile - enidealkilo.com
    mindfully_mick
    3

    39 weeks pregnant, 9 months postpartum. I am still in such amazement of the female body. I am especially amazed at its capability when being sleep deprived for 8.5 months. It has been a slow, slow process; still breastfeeding which has made weight loss/muscle growth more difficult and a child who didn’t really start napping/sleeping until recently but I moved when I could. I stayed consistent through pregnancy, I walked a lot postpartum and I did 15-20 mins of HIIT where I could squeeze it in. I’m excited to see what else I am capable of now that circumstances have begun to change . . . . #9monthspostpartum#9monthspregnant#fitmom#postpartumjourney#fitnessjourney#musclegrowth#weightloss#HAES#dailymovement#moveyourbody#paleolifestyle#eatcleantraindirty#fitnessaddict#musclememory#eatrealfood#girlswholift#crossfit#yogi#girlswithmuscle#boymom#nutritionist#mondaymotivation

    Swipe for my weight loss transformation
As I hit 500 followers yesterday🥳 -Thank you very much!!️ I thought I would finally upload a transformation photo! I randomly came across the photo on the left whilst scrolling through old photos. This was before I started going to the gym & before I started weightlifting. I would do the odd ‘guilt cardio’ after eating too much but that was about it. I was a completely different person: physically, mentally & emotionally. Some days I still feel like I’m the same size as I was back then.. even though I’ve lost 44lbs! I CAN see how far I’ve come through the photos that I’ve taken along the way but it’s still a struggle, I guess that’s just what it’s like to suffer with some form of BDD🤷‍️ This journey has NOT been easy but it HAS gotten easier! I know I’ve said it before but I used to do cardio for hours everyday and see little to no results, now I incorporate cardio in when I can be bothered Back in October 2018 I started a ‘bodybuilding’ way of training.. & it has changed my life! The weight started flying off even though my nutrition was nowhere near on point & the shape of my body has changed for the better! I absolutely LOVE seeing results, whether it’s lean muscle growth or fat loss. I’m addicted!🤩 Over the last few months I have learnt so much about my body & the way it functions & even what foods I need! (I was clueless before! I guess it helps having a bodybuilder for a boyfriend) I have also learnt to take care of my body & listen to what it wants. -if I want cake.. I eat cake! If that is going to stop me from binge eating that’s positive to me! I hope in the near future as I gain more confidence & learn to love my body that I will be able to share more transformation photos with you guys. I love seeing all of your journeys whether it’s weight loss, weight gain, muscle growth or just becoming more confident. We are all trying to better ourselves in some way & I love it! #transformationphoto#transformation#weightlosstranformation#selfie#gym#Fitness#FitnessJourney#HealthJourney#WeightLifting#spamforspam#MuscleGrowth#Fitjourney#GettingFit#motivation#FitnessAddict
    ⠀⠀Kaat🧁 - @kaat.fitness  Instagram Profile - enidealkilo.com
    kaat.fitness
    7

    Swipe for my weight loss transformation As I hit 500 followers yesterday🥳 -Thank you very much!!️ I thought I would finally upload a transformation photo! I randomly came across the photo on the left whilst scrolling through old photos. This was before I started going to the gym & before I started weightlifting. I would do the odd ‘guilt cardio’ after eating too much but that was about it. I was a completely different person: physically, mentally & emotionally. Some days I still feel like I’m the same size as I was back then.. even though I’ve lost 44lbs! I CAN see how far I’ve come through the photos that I’ve taken along the way but it’s still a struggle, I guess that’s just what it’s like to suffer with some form of BDD🤷‍️ This journey has NOT been easy but it HAS gotten easier! I know I’ve said it before but I used to do cardio for hours everyday and see little to no results, now I incorporate cardio in when I can be bothered Back in October 2018 I started a ‘bodybuilding’ way of training.. & it has changed my life! The weight started flying off even though my nutrition was nowhere near on point & the shape of my body has changed for the better! I absolutely LOVE seeing results, whether it’s lean muscle growth or fat loss. I’m addicted!🤩 Over the last few months I have learnt so much about my body & the way it functions & even what foods I need! (I was clueless before! I guess it helps having a bodybuilder for a boyfriend) I have also learnt to take care of my body & listen to what it wants. -if I want cake.. I eat cake! If that is going to stop me from binge eating that’s positive to me! I hope in the near future as I gain more confidence & learn to love my body that I will be able to share more transformation photos with you guys. I love seeing all of your journeys whether it’s weight loss, weight gain, muscle growth or just becoming more confident. We are all trying to better ourselves in some way & I love it! #transformationphoto#transformation#weightlosstranformation#selfie#gym#Fitness#FitnessJourney#HealthJourney#WeightLifting#spamforspam#MuscleGrowth#Fitjourney#GettingFit#motivation#FitnessAddict

    I can't get enough of these 5 strength building hacks!! https://healthylivingmagazine.us/Articles/15036/
#muscle #fit #strength #bodybuilding #gym #fitness #workout #strong #strengthtraining #musclebuildingplan #musclegrowth #gymtime
    David William Steinman - @bydavidsteinman  Instagram Profile - enidealkilo.com
    bydavidsteinman
    0

    I can't get enough of these 5 strength building hacks!! https://healthylivingmagazine.us/Articles/15036/ #muscle#fit#strength#bodybuilding#gym#fitness#workout#strong#strengthtraining#musclebuildingplan#musclegrowth#gymtime

    What you didn't know about dropsets 
.
Follow @dancudes !
.
Dropsets are one of my favourite ways to train. They involve lifting a given weight for a given amount of reps then immediately dropping the weight 25-50% and then dropping one final time back-to-back with minimal rest in between. For example, if I am doing weighted pullups with 50lbs hanging from my waist, I then drop the weight to 25lbs and max out with reps and then drop to 10lbs and finish off. They are an extremely efficient way to train and can add a ton of volume and intensity to your training in a short period of time which can help and build solid muscle mass as a result. They work well with isolations like biceps curls though I have done them with pullups and dips before with great results. I like to incorporate them on occasion and usually do them on my last set of a selected exercise though I have done workouts where every set is a dropset which really ramps up the intensity of the training. If you're new to dropsets, I would recommend bigger drops in weight. They are absolutely great to incorporate in your workouts and, though not magical, can generate great results when done safely and with proper form.
.
️Follow @dancudes
️Follow @dancudes
️Follow @dancudes
_____________________
#leanmuscle #makegains #gainmuscle #fittips #gymmotivation #squats #deadlifts #leangains #musclebuilding #buildmuscle #weightgain #liftweights #upperbody #weightlosscoach #nutritioncoach #getinshape #musclemass #musclegain #musclegains #trainhardorgohome #trainlikeabeast #gymtips #strengthening #gainmuscle #musclegrowth #legdayworkout #goodworkout #keepmuscle #preworkoutsnack
    DanCudes Nutrition - @dancudes  Instagram Profile - enidealkilo.com
    dancudes
    15

    What you didn't know about dropsets . Follow @dancudes! . Dropsets are one of my favourite ways to train. They involve lifting a given weight for a given amount of reps then immediately dropping the weight 25-50% and then dropping one final time back-to-back with minimal rest in between. For example, if I am doing weighted pullups with 50lbs hanging from my waist, I then drop the weight to 25lbs and max out with reps and then drop to 10lbs and finish off. They are an extremely efficient way to train and can add a ton of volume and intensity to your training in a short period of time which can help and build solid muscle mass as a result. They work well with isolations like biceps curls though I have done them with pullups and dips before with great results. I like to incorporate them on occasion and usually do them on my last set of a selected exercise though I have done workouts where every set is a dropset which really ramps up the intensity of the training. If you're new to dropsets, I would recommend bigger drops in weight. They are absolutely great to incorporate in your workouts and, though not magical, can generate great results when done safely and with proper form. . ️Follow @dancudes ️Follow@dancudes ️Follow@dancudes _____________________ href='https://enidealkilo.com/tag/leanmuscle' title='leanmuscle Instagram photos and videos - enidealkilo.com'>#leanmuscle#makegains#gainmuscle#fittips#gymmotivation#squats#deadlifts#leangains#musclebuilding#buildmuscle#weightgain#liftweights#upperbody#weightlosscoach#nutritioncoach#getinshape#musclemass#musclegain#musclegains#trainhardorgohome#trainlikeabeast#gymtips#strengthening#gainmuscle#musclegrowth#legdayworkout#goodworkout#keepmuscle#preworkoutsnack

    Great post by @bretcontreras1 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Around a decade ago, I saw the first evidence of things that were supposed to be good for you, when taken in excess, interfering with muscle hypertrophy. Taking too much antioxidants (vitamins A, C, E, etc.) diminishes your gains in the gym. Later on, I saw the same pattern of evidence emerge with pain medication - specifically, NSAIDs such as ibuprofen, aspirin, and naproxen. Then I noticed the arrival of the same kind of research pertaining to cold water immersion and cryotherapy. Go to my story right now to see various published papers related to this topic. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Now, the research is nuanced, but in general, you don’t want to minimize inflammation if you’re aiming to achieve your best body. Inflammation is a necessary component of gaining muscle. However, you also don’t want to maximize inflammation. Too much systemically is characteristic of overtraining as well as sarcopenia in the elderly. There is likely a sweet spot of inflammation that maximizes hypertrophic and body composition adaptations. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
What does this mean for you? Do not be afraid to take some pain medication when you have a bad headache or when your joints or muscles are very sore. Definitely eat a healthy diet that includes fruits and vegetables, and feel free to take a cold water plunge if you need to be recovered and perform well (for example, for an upcoming competition). On the other hand, do not take pain relievers around the clock, don’t overdo it on the antioxidant supplement front, and don’t do daily post-workout cold therapy if you’re seeking to achieve your best physique. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Moreover, fluctuate your training stress so that you are regularly achieving optimal recovery, and make sure you eat well, sleep well, manage stress, and live a healthy, balanced life. This will help you remain in the sweet zone so you can get your strongest and grow your muscles. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
#gluteguy #glutelab #recovery #fitnessforlife #inflammation #muscle #musclegrowth
    Anthony - Online Fitness Coach - @aptfitnessforlife  Instagram Profile - enidealkilo.com
    aptfitnessforlife
    0

    Great post by @bretcontreras1⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Around a decade ago, I saw the first evidence of things that were supposed to be good for you, when taken in excess, interfering with muscle hypertrophy. Taking too much antioxidants (vitamins A, C, E, etc.) diminishes your gains in the gym. Later on, I saw the same pattern of evidence emerge with pain medication - specifically, NSAIDs such as ibuprofen, aspirin, and naproxen. Then I noticed the arrival of the same kind of research pertaining to cold water immersion and cryotherapy. Go to my story right now to see various published papers related to this topic. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Now, the research is nuanced, but in general, you don’t want to minimize inflammation if you’re aiming to achieve your best body. Inflammation is a necessary component of gaining muscle. However, you also don’t want to maximize inflammation. Too much systemically is characteristic of overtraining as well as sarcopenia in the elderly. There is likely a sweet spot of inflammation that maximizes hypertrophic and body composition adaptations. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ What does this mean for you? Do not be afraid to take some pain medication when you have a bad headache or when your joints or muscles are very sore. Definitely eat a healthy diet that includes fruits and vegetables, and feel free to take a cold water plunge if you need to be recovered and perform well (for example, for an upcoming competition). On the other hand, do not take pain relievers around the clock, don’t overdo it on the antioxidant supplement front, and don’t do daily post-workout cold therapy if you’re seeking to achieve your best physique. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Moreover, fluctuate your training stress so that you are regularly achieving optimal recovery, and make sure you eat well, sleep well, manage stress, and live a healthy, balanced life. This will help you remain in the sweet zone so you can get your strongest and grow your muscles. ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ #gluteguy#glutelab#recovery#fitnessforlife#inflammation#muscle#musclegrowth

    2 sets of 3 zsámolyra ugrás (60inch)after 4 sets of 8 concentric hamstring curls 
#pylometrics#musclestrength#musclegrowth
    HUNTRAININGSYSTEM - @tzzoli  Instagram Profile - enidealkilo.com
    tzzoli
    4

    2 sets of 3 zsámolyra ugrás (60inch)after 4 sets of 8 concentric hamstring curls #pylometrics#musclestrength#musclegrowth

    @apfau Generally, lower reps are for strength and higher reps are for hypertrophy (size). However, most of us are trying to get bigger and stronger. Additionally, building strength helps with hypertrophy (size) as well. Therefore, you shouldn't be doing one or the other but instead should incorporate both.
-
How you incorporate both can vary. You can follow an upper/lower split or push/pull/legs where you have dedicated strength days and dedicated hypertrophy days. Another option is to start every workout with a main compound lift (like bench or squats) and work in low rep ranges for strength. After that lift, the rest of the workout would be focused on hypertrophy (higher reps). A third option is to separate your training into blocks focused on strength cycles and hypertrophy cycles.
-
Theoretically, you can gain strength without gaining size although the two go hand in hand and incorporating both will likely yield better results no matter what your primary goal is. Furthermore, you should always be focused on progressive overload (adding more weight and/or reps over time) on both strength and hypertrophy workouts if you want to continue progressing.
-
-
-
-
-
#iifym #deadlift #eggs #entrepreneur #writer #fitstagram #liftheavy #humaninterest #sunsoutgunsout #quotesdaily #podcastersofinstagram #evidencebased #fitnessmemes #pushday #macrocounting #lifestylecoach #mentalwellbeing #superset #weightmanagement #5amclub #bouldershoulders #mealprepping #shreddedlife #workoutvideos #vulnerability #buildmuscle #gainmuscle #musclescience #musclegrowth #musclescientist
    Jake Parker Fitness Guide - @jparkerfitlife  Instagram Profile - enidealkilo.com
    jparkerfitlife
    0

    @apfauGenerally, lower reps are for strength and higher reps are for hypertrophy (size). However, most of us are trying to get bigger and stronger. Additionally, building strength helps with hypertrophy (size) as well. Therefore, you shouldn't be doing one or the other but instead should incorporate both. - How you incorporate both can vary. You can follow an upper/lower split or push/pull/legs where you have dedicated strength days and dedicated hypertrophy days. Another option is to start every workout with a main compound lift (like bench or squats) and work in low rep ranges for strength. After that lift, the rest of the workout would be focused on hypertrophy (higher reps). A third option is to separate your training into blocks focused on strength cycles and hypertrophy cycles. - Theoretically, you can gain strength without gaining size although the two go hand in hand and incorporating both will likely yield better results no matter what your primary goal is. Furthermore, you should always be focused on progressive overload (adding more weight and/or reps over time) on both strength and hypertrophy workouts if you want to continue progressing. - - - - - #iifym#deadlift#eggs#entrepreneur#writer#fitstagram#liftheavy#humaninterest#sunsoutgunsout#quotesdaily#podcastersofinstagram#evidencebased#fitnessmemes#pushday#macrocounting#lifestylecoach#mentalwellbeing#superset#weightmanagement#5amclub#bouldershoulders#mealprepping#shreddedlife#workoutvideos#vulnerability#buildmuscle#gainmuscle#musclescience#musclegrowth#musclescientist

    Pissed at the scale today?⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Give me 30-60 seconds, and I promise you’ll be much less upset about your heavier-than-normal weigh-in this morning ⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Body weight is an incredibly helpful tool for analyzing progress. Problem is, most people don’t know how to analyze it properly...⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Maybe you weighed yourself this morning, saw a 2-3 pound spike from the previous day, and fearfully assume it’s 2-3 pounds of pure fat 🤬…⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
NO! ‍️ That’s not what happened at all!⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
The 2-3 pounds you see has nothing to do with fat. It’s just extra water  and food in your belly that’s yet to be disposed of ⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Stick to your plan, and that weight will flush right out ⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Unfortunately, most people take a different route. Instead of getting back on track, they’ll cut calories , do “guilt” cardio , or just quit altogether ⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Don’t fall for that trap!⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
It’s 100% normal to see your weight fluctuate up and down 2-3 pounds day-to-day. It has nothing to do with fat, especially if you’re staying on track with your plan.⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you’re going to weigh yourself, do it the right way...⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣Take your weight DAILY and use that data to see how your AVERAGE weight changes on a week-to-week & month-to-month basis. ⁣⁣Ignore the day to day fluctuations!⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
Credit to @cartergood for the awesome content!! ⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
#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
    James Kew - @jameskewfitness  Instagram Profile - enidealkilo.com
    jameskewfitness
    9

    Pissed at the scale today?⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Give me 30-60 seconds, and I promise you’ll be much less upset about your heavier-than-normal weigh-in this morning ⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Body weight is an incredibly helpful tool for analyzing progress. Problem is, most people don’t know how to analyze it properly...⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Maybe you weighed yourself this morning, saw a 2-3 pound spike from the previous day, and fearfully assume it’s 2-3 pounds of pure fat 🤬…⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ NO! ‍️ That’s not what happened at all!⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ The 2-3 pounds you see has nothing to do with fat. It’s just extra water and food in your belly that’s yet to be disposed of ⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Stick to your plan, and that weight will flush right out ⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Unfortunately, most people take a different route. Instead of getting back on track, they’ll cut calories , do “guilt” cardio , or just quit altogether ⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Don’t fall for that trap!⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s 100% normal to see your weight fluctuate up and down 2-3 pounds day-to-day. It has nothing to do with fat, especially if you’re staying on track with your plan.⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you’re going to weigh yourself, do it the right way...⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣Take your weight DAILY and use that data to see how your AVERAGE weight changes on a week-to-week & month-to-month basis. ⁣⁣Ignore the day to day fluctuations!⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Credit to @cartergoodfor the awesome content!! ⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ 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⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ #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

    -O que vc vai fazer hoje???
-Nada!!!
- Mas você não fez isso ontem???
-Sim!!!.... Mas não terminei hahaha... Essa rede é bem forte para aguentar meu peso de 105kilos #bomdiamigos O tempo de descanso é tão importante para o desenvolvimento muscular como o tempo de treino pesado.  Uma semana leve produtiva, abençoada e muito feliz para todos. #timetorelax #pazesossegonavida #sossegobom #goodmorning #goodvibes #mondaymotivation #instagood #instamood #mondaymood #pazesossego #bodybuilding #workout #🦍🥊 #getbig #fitnessfreak #musclegrowth #gymcrocodile # #rippedbody #grindout #shred #squad #smash #bestrongandbrave #stayfocused #fitnessmotivation #tattoo #tattoos #nopainnogain
    Carlos Eduardo Góes 🇧🇷🌊 - @monsterdubronx  Instagram Profile - enidealkilo.com
    monsterdubronx
    0

    -O que vc vai fazer hoje??? -Nada!!! - Mas você não fez isso ontem??? -Sim!!!.... Mas não terminei hahaha... Essa rede é bem forte para aguentar meu peso de 105kilos #bomdiamigosO tempo de descanso é tão importante para o desenvolvimento muscular como o tempo de treino pesado. Uma semana leve produtiva, abençoada e muito feliz para todos. #timetorelax#pazesossegonavida#sossegobom#goodmorning#goodvibes#mondaymotivation#instagood#instamood#mondaymood#pazesossego#bodybuilding#workout#🦍🥊#getbig#fitnessfreak#musclegrowth#gymcrocodile##rippedbody#grindout#shred#squad#smash#bestrongandbrave#stayfocused#fitnessmotivation#tattoo#tattoos#nopainnogain

    How to build muscle mass .
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Building muscle mass is hard. It is simplistic in the sense that you simply just got to train hard with progressive overload and a small caloric surplus, but it is a grind. Right now, I am in more of a skill building phase, but I'm about a month off a mass building phase where I went from 155lbs to 170lbs in 9 months. To build muscle mass, you need to make sure you're doing the right things that I have covered on this page multiple times, but also some things that people don't always remember. For example, I see people doing 10 different exercises for a single muscle in a single workout because you have to shock the muscle. By no means is this necessary, but rather only 2 to 4 exercises per muscle group is optimal. Furthermore, chasing the pump and half-repping is not ideal. Though a nice pump is awesome, only chasing it is not optimal to build muscle because it typically means you're not producing enough mechanical tension. In terms of range of motion, please take the muscle through its full ROM. In calisthenics, the rule is it doesn't count unless you lock out and I believe this should apply for all modalities of training. Finally, focus on your form. Don't neglect it in favour of more weight. Quality of your reps matters way more than the weight in the bar especially in terms of muscular activation force production. You can put a ton of effort in, but unless you out in the right effort, your results will be near wasted.
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️Follow @healthy.fitness_01
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#leanmuscle #muscle #musclegain #fitnesstips#workout #leangains #gainzz #upperbody #jacked#musclefood #weightlosscoach #nutritioncoach#buildmuscle #musclebuilding #postworkoutmeal#buildingmuscle #workouttips #physiology#musclemass #fitnessfam #journeytofit#musclegains #trainharder #trainhardorgohome#gymtips #gainmuscle #musclegrowth #calorie#fatlosscoach #gainzzzz
    healthy fitness - @healthy.fitness_01  Instagram Profile - enidealkilo.com
    healthy.fitness_01
    0

    How to build muscle mass . . Building muscle mass is hard. It is simplistic in the sense that you simply just got to train hard with progressive overload and a small caloric surplus, but it is a grind. Right now, I am in more of a skill building phase, but I'm about a month off a mass building phase where I went from 155lbs to 170lbs in 9 months. To build muscle mass, you need to make sure you're doing the right things that I have covered on this page multiple times, but also some things that people don't always remember. For example, I see people doing 10 different exercises for a single muscle in a single workout because you have to shock the muscle. By no means is this necessary, but rather only 2 to 4 exercises per muscle group is optimal. Furthermore, chasing the pump and half-repping is not ideal. Though a nice pump is awesome, only chasing it is not optimal to build muscle because it typically means you're not producing enough mechanical tension. In terms of range of motion, please take the muscle through its full ROM. In calisthenics, the rule is it doesn't count unless you lock out and I believe this should apply for all modalities of training. Finally, focus on your form. Don't neglect it in favour of more weight. Quality of your reps matters way more than the weight in the bar especially in terms of muscular activation force production. You can put a ton of effort in, but unless you out in the right effort, your results will be near wasted. . ️Follow @healthy.fitness_01 _____________________ #leanmuscle #muscle #musclegain #fitnesstips#workout #leangains #gainzz #upperbody #jacked#musclefood #weightlosscoach #nutritioncoach#buildmuscle #musclebuilding #postworkoutmeal#buildingmuscle #workouttips #physiology#musclemass #fitnessfam #journeytofit#musclegains #trainharder #trainhardorgohome#gymtips #gainmuscle #musclegrowth #calorie#fatlosscoach #gainzzzz

    Multivitamins, omega 3, liversupport, calcium magnesium are very important to take next to your needed food...... For an awesome pump during your training with #nxtpreworkout 
Do you need any help just contact me..... Thx #alexwoord  en #hermandevries 
#nxt 
#uibffnederland 
#uibffgrandprix 
#savefemalebodybuilding 
#musclegrowth
#healhtyliver
#nutrivit
    Desiree Dumpel - @desireedumpel  Instagram Profile - enidealkilo.com
    desireedumpel
    0

    Multivitamins, omega 3, liversupport, calcium magnesium are very important to take next to your needed food...... For an awesome pump during your training with #nxtpreworkout Do you need any help just contact me..... Thx #alexwoord en #hermandevries #nxt #uibffnederland #uibffgrandprix #savefemalebodybuilding #musclegrowth #healhtyliver #nutrivit

    AFTER HARD TRAINING, RELAX AND RECOVER.

Here I'm enjoying the sun on the Isle of Wight after a great 254k two day ride from London.

#trainhard #recovery #musclegrowth #nutrition #fitness #fitfam #cyclinglife #challenge #pushyourself 
What's the next challenge?? Velo North!?!? #vélonorth
    RiGBYFiT - @rigbyfit  Instagram Profile - enidealkilo.com
    rigbyfit
    2

    AFTER HARD TRAINING, RELAX AND RECOVER. Here I'm enjoying the sun on the Isle of Wight after a great 254k two day ride from London. #trainhard#recovery#musclegrowth#nutrition#fitness#fitfam#cyclinglife#challenge#pushyourself What's the next challenge?? Velo North!?!? #vélonorth

    Happy Monday! Did you work out today? ️If you’re keen to try something new, DM us now to book in your free EMS trial workout! •
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#surgefitness #urgetosurge #emstraining #athlete #fitfam #muscles #fitspo #fatburn #weightloss #fatloss #musclegrowth #ems #london #fitness #diet #hammersmith #wholebodyworkout #workout #InBody #surge #ems #fit #local #business #nutrition #macros #results
    Surge - @surgefitnessuk  Instagram Profile - enidealkilo.com
    surgefitnessuk
    0

    Happy Monday! Did you work out today? ️If you’re keen to try something new, DM us now to book in your free EMS trial workout! • • • • • • • • #surgefitness#urgetosurge#emstraining#athlete#fitfam#muscles#fitspo#fatburn#weightloss#fatloss#musclegrowth#ems#london#fitness#diet#hammersmith#wholebodyworkout#workout#InBody#surge#ems#fit#local#business#nutrition#macros#results

    Going for a big back today?  Try wide grip seated row. I am going heavy today with 200lbs.
    Jase Woodruff - @jase_woodruff  Instagram Profile - enidealkilo.com
    jase_woodruff
    11

    Going for a big back today? Try wide grip seated row. I am going heavy today with 200lbs.

    BEST UPPER BODY LIFTS BY @OAKBUILTFITNESS
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If you're looking to build those beach muscles, these are your bread and butter.
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The horizontal presses are predominantly for chest, but also work shoulders and triceps. These are your bench press, incline bench press, dumbbell presses, etc. They should make up the bulk of your chest work.
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Vertical presses are mainly for shoulder development, but also work triceps and a little upper chest. These are your OHP, push press, military press, dumbbell shoulder press, etc. These should make up the bulk of your shoulder work to pack on mass.
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Vertical pulls work the lats and back width. Pull ups, chin ups, lat pulldown variations, ect fall into this category.
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Horizontal pulls work for back thickness. Barbell rows, pendlay rows, dumbbell rows, cable rows, etc are all great options to give you that 3D look and build the traps and rhomboids up.
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These type of movements are the ones you want to progressively overload to get the most muscle for your time. Go heavy, go often.
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Looking for more No Bullshit advice? Hit the link in my bio...
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#powerliftinglife #muscleup #gainster #buildmuscle #musclebuilding #gymmeme #gymfail #fitjourney #fitnesslove #bodybuildinglifestyle #workoutday #workoutmotivation #fitnesstips #workoutmode #workoutdone #workoutoftheday #workoutplan #fitnessphysique #fitnessguru #buildingmuscle #bodybuilderfollow #bodybuilderproblems #musclegrowth #powerbuilding #weightgain #upperbody #ohp #barbells #pullupbar
    Workout Tips - @workout_tips_ig  Instagram Profile - enidealkilo.com
    workout_tips_ig
    1

    BEST UPPER BODY LIFTS BY @OAKBUILTFITNESS - Ifyou're looking to build those beach muscles, these are your bread and butter. - The horizontal presses are predominantly for chest, but also work shoulders and triceps. These are your bench press, incline bench press, dumbbell presses, etc. They should make up the bulk of your chest work. - Vertical presses are mainly for shoulder development, but also work triceps and a little upper chest. These are your OHP, push press, military press, dumbbell shoulder press, etc. These should make up the bulk of your shoulder work to pack on mass. - Vertical pulls work the lats and back width. Pull ups, chin ups, lat pulldown variations, ect fall into this category. - Horizontal pulls work for back thickness. Barbell rows, pendlay rows, dumbbell rows, cable rows, etc are all great options to give you that 3D look and build the traps and rhomboids up. - These type of movements are the ones you want to progressively overload to get the most muscle for your time. Go heavy, go often. - Looking for more No Bullshit advice? Hit the link in my bio... - - - - #powerliftinglife#muscleup#gainster#buildmuscle#musclebuilding#gymmeme#gymfail#fitjourney#fitnesslove#bodybuildinglifestyle#workoutday#workoutmotivation#fitnesstips#workoutmode#workoutdone#workoutoftheday#workoutplan#fitnessphysique#fitnessguru#buildingmuscle#bodybuilderfollow#bodybuilderproblems#musclegrowth#powerbuilding#weightgain#upperbody#ohp#barbells#pullupbar

    Keep moving, and if you fall remember that feeling and get back up.

#cosplay #cosplayphoto 
transformation 
#transformationtuesday

#buildingmuscle

#healthgoals

#beachbody

#abs

#growth

#progress

#musclegrowth

#fitgoals

#weightloss

#aesthetics 
#fitnessmodel

#fitnessmotivation

#flexfriday

#hardwork

#mindset

#gymrat

#gymlife

#lifestyle

#workout

#passion 
#photography
#potraitephorograhy
    Dave Wiley - @daveallmightyy  Instagram Profile - enidealkilo.com
    daveallmightyy
    1

    Keep moving, and if you fall remember that feeling and get back up. #cosplay#cosplayphoto transformation #transformationtuesday #buildingmuscle #healthgoals #beachbody #abs #growth #progress #musclegrowth #fitgoals #weightloss #aesthetics #fitnessmodel #fitnessmotivation #flexfriday #hardwork #mindset #gymrat #gymlife #lifestyle #workout #passion #photography #potraitephorograhy

    #musclegrowth

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