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#workouttips

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Its day 25 of our 30 day challenge and I am in between programs. I finished a 21 day program agai on Monday but the team and I committed to showing up for 30 days....The ol MR. Warden is doing a 30 minute cardio program with a different trainer so we crushed it together in the living room. At the moment I'm not jumping or pushing my legs, just modifying and taking it easy cuz the knee is bugging me still! As long as I move for 30 mins - I am able to keep off the 50 pounds I've lost. .
Enrollment is open for anyone to join the next challenge! Must be 18 or older, want to feel better in your skin and be my new bestie. Meal plans, support, workouts, superfoods and me as your coach
Ps did I mention you can still have pizza?
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#pizzatime #hungry #idoitforthepizza #workouttips #headbands #kneepain #woodproject #bettertogether #oldnavystyle #oldnavy #oldnavyactive #activewear @oldnavy #moveforward #summertime
Madison Warden - @wellnesswarden  Instagram Profile - enidealkilo.com
wellnesswarden
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Its day 25 of our 30 day challenge and I am in between programs. I finished a 21 day program agai on Monday but the team and I committed to showing up for 30 days....The ol MR. Warden is doing a 30 minute cardio program with a different trainer so we crushed it together in the living room. At the moment I'm not jumping or pushing my legs, just modifying and taking it easy cuz the knee is bugging me still! As long as I move for 30 mins - I am able to keep off the 50 pounds I've lost. . Enrollment is open for anyone to join the next challenge! Must be 18 or older, want to feel better in your skin and be my new bestie. Meal plans, support, workouts, superfoods and me as your coach Ps did I mention you can still have pizza? . . . . . . #pizzatime#hungry#idoitforthepizza#workouttips#headbands#kneepain#woodproject#bettertogether#oldnavystyle#oldnavy#oldnavyactive#activewear@oldnavy#moveforward#summertime

That feeling when you finish your workout and you’re on top of the world 🤩. Summer is just around the corner and if you want to get your sweat on you need to try one of our treadmill, sculpt or outdoor classes - which are guaranteed to leave you https://join.studio.live Image via: @alishalovrich
Studio - @sweatwithstudio  Instagram Profile - enidealkilo.com
sweatwithstudio
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That feeling when you finish your workout and you’re on top of the world 🤩. Summer is just around the corner and if you want to get your sweat on you need to try one of our treadmill, sculpt or outdoor classes - which are guaranteed to leave you https://join.studio.live Image via: @alishalovrich

Improving grip strength is something many people can benefit from. A stronger grip can help you perform better on big compound exercises like rows, pull-ups, and deadlifts, ultimately allowing you to train harder. Your forearm muscles of course also develop as you get a stronger grip. Grip strength and forearm size tend to be closely related [1].
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When it comes to grip training, I like to keep the training specific. If you want to become better at holding heavy weights in your hands, train your ability to carry heavy weights. If you swipe left, you can see 3 example exercises: Barbell Holds, Farmer Walks, and Dead Hangs. With the barbell holds and farmer's walk, your traps also get a good training stimulus since your traps need to stabilize the shoulder joint during the lift [2].
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Lastly, I quickly want to touch on using straps since I oftentimes get asked about this. If your grip strength currently is pretty bad and prevents you from properly overloading your compound exercises, temporarily using straps while working on grip strength is fine. This will allow you to still overload your exercises well since a lack of forearm strength won't be holding you back [3].
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References:
1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4540837/
2. https://www.ncbi.nlm.nih.gov/pubmed/15320673
3. https://www.ncbi.nlm.nih.gov/pubmed/26595133
Mounir | iWannaBurnFat.com - @iwannaburnfat  Instagram Profile - enidealkilo.com
iwannaburnfat
7

Improving grip strength is something many people can benefit from. A stronger grip can help you perform better on big compound exercises like rows, pull-ups, and deadlifts, ultimately allowing you to train harder. Your forearm muscles of course also develop as you get a stronger grip. Grip strength and forearm size tend to be closely related [1]. - When it comes to grip training, I like to keep the training specific. If you want to become better at holding heavy weights in your hands, train your ability to carry heavy weights. If you swipe left, you can see 3 example exercises: Barbell Holds, Farmer Walks, and Dead Hangs. With the barbell holds and farmer's walk, your traps also get a good training stimulus since your traps need to stabilize the shoulder joint during the lift [2]. - Lastly, I quickly want to touch on using straps since I oftentimes get asked about this. If your grip strength currently is pretty bad and prevents you from properly overloading your compound exercises, temporarily using straps while working on grip strength is fine. This will allow you to still overload your exercises well since a lack of forearm strength won't be holding you back [3]. - References: 1. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4540837/ 2. https://www.ncbi.nlm.nih.gov/pubmed/15320673 3. https://www.ncbi.nlm.nih.gov/pubmed/26595133

All man do is Praise God, Work, lift weights, Respect woman, and stay faithful
🇩🇴 - @jah_functionaltraining  Instagram Profile - enidealkilo.com
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All man do is Praise God, Work, lift weights, Respect woman, and stay faithful

QUICK FULL BODY HOME WORKOUT ⠀
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Happy Friday babes!! If you're looking for a quick lil' circuit to do in the comfort of your home that'll work the ENTIRE BODY using just ONE piece of equipment - this is the workout for you!!⠀
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Seriously, with my busy schedule, I sometimes can't justify waiting around in crowded gyms for the right piece of equipment. But that's why, having this lil' @trxtraining suspension trainer to sneak in a quick & dirty workout at home has been an absolute life-saver! ⠀
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PS - Make sure to SAVE this video to your collections so you can come back to it later! And, if you LOVE these workout vids and want to see more of them on my feed - let me know in the comments BELOW!! ⠀
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[Complete circuit for 12-15 reps. Repeat 4x]⁣⠀
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→ TRX Row⠀
→ TRX Assisted Pistol Squat⠀
→ TRX Y-Fly⠀
→ TRX Pushup to Pike⠀
→ TRX Glute Bridge to Hamstring Curl⠀
→ TRX Bicep Curl⠀
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Have you ever used a TRX? Let me know what you think about them!! ⠀
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#fitnessgirlsmotivation #fitgirlsinspire #fitgirlfollow #fitgirlsdontquit #fitgirlsunite #fitgirlcommunity #fitgirlguide #fitgirlgang #likeafitgirl #torontofitness #torontofitfam #torontofitgirls #torontofit #funcionaltraining #trainlikeabeast #resistancetraining #trainingmotivation #workouttips #gymworkouts #workoutanywhere #fitnessworkout #fitnessprogress #progressoverperfection #juststrong #strongaf #strongmindstrongbody #bbgstronger #bbgbabes #bodyposi #bodybalance
LARISSA NICOLE | ONLINE COACH - @larissanicolefitness  Instagram Profile - enidealkilo.com
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QUICK FULL BODY HOME WORKOUT ⠀ ⠀ Happy Friday babes!! If you're looking for a quick lil' circuit to do in the comfort of your home that'll work the ENTIRE BODY using just ONE piece of equipment - this is the workout for you!!⠀ ⠀ Seriously, with my busy schedule, I sometimes can't justify waiting around in crowded gyms for the right piece of equipment. But that's why, having this lil' @trxtrainingsuspension trainer to sneak in a quick & dirty workout at home has been an absolute life-saver! ⠀ ⠀ PS - Make sure to SAVE this video to your collections so you can come back to it later! And, if you LOVE these workout vids and want to see more of them on my feed - let me know in the comments BELOW!! ⠀ ⠀ [Complete circuit for 12-15 reps. Repeat 4x]⁣⠀ ⠀ → TRX Row⠀ → TRX Assisted Pistol Squat⠀ → TRX Y-Fly⠀ → TRX Pushup to Pike⠀ → TRX Glute Bridge to Hamstring Curl⠀ → TRX Bicep Curl⠀ ⠀ Have you ever used a TRX? Let me know what you think about them!! ⠀ ⠀ ⠀ *⠀ *⠀ *⠀ *⠀ *⠀ #fitnessgirlsmotivation#fitgirlsinspire#fitgirlfollow#fitgirlsdontquit#fitgirlsunite#fitgirlcommunity#fitgirlguide#fitgirlgang#likeafitgirl#torontofitness#torontofitfam#torontofitgirls#torontofit#funcionaltraining#trainlikeabeast#resistancetraining#trainingmotivation#workouttips#gymworkouts#workoutanywhere#fitnessworkout#fitnessprogress#progressoverperfection#juststrong#strongaf#strongmindstrongbody#bbgstronger#bbgbabes#bodyposi#bodybalance

“I hit my macros yesterday so I should see the scale go down tomorrow”….⠀⠀
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Have you ever thought this before?⠀⠀
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OR have you ever said to yourself “WTF - I hit my macros EVERY DAY FOR THE LAST 5 for days - WHY ISN’T ANYTHING HAPPENING?”⠀⠀
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I’m about to shed some light as to why the scale does what it does and what the #s mean.⠀⠀
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️So often we get so emotional and wrapped up in the # on the scale that it becomes hard for us to use the data in a way that HELPS us vs. sabotages us.⠀⠀
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Here is the deal ⠀⠀
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The weight *trends* that you are seeing on the scale now are a result of what you have been DOING during the last 2+ weeks from a caloric intake standpoint ⠀⠀
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The weight shifts that you are seeing from day to day are a result of hormones, sleep, stress, sodium, cortisol, bowel movements and more!⠀⠀
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Being TOO reactive to the # on the scale can sabotage your results because you may be “giving up” when things are actually happening quite smoothly!⠀⠀
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Take this client data for example, if we look at her weight day to day, the fluctuations are quite noticeable - but if we look at the weekly average of the trends - it adds up to approximately 3 lb of weight loss.⠀⠀
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Do you struggle with interpreting the data on the scale? LMK in the comments below so I can help you troubleshoot!
Voted Top Trainer - @jaimemorocco  Instagram Profile - enidealkilo.com
jaimemorocco
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“I hit my macros yesterday so I should see the scale go down tomorrow”….⠀⠀ ⠀⠀ Have you ever thought this before?⠀⠀ ⠀⠀ OR have you ever said to yourself “WTF - I hit my macros EVERY DAY FOR THE LAST 5 for days - WHY ISN’T ANYTHING HAPPENING?”⠀⠀ ⠀⠀ I’m about to shed some light as to why the scale does what it does and what the #smean.⠀⠀ ⠀⠀ ️So often we get so emotional and wrapped up in the #on the scale that it becomes hard for us to use the data in a way that HELPS us vs. sabotages us.⠀⠀ ⠀⠀ Here is the deal ⠀⠀ ⠀⠀ The weight *trends* that you are seeing on the scale now are a result of what you have been DOING during the last 2+ weeks from a caloric intake standpoint ⠀⠀ ⠀⠀ The weight shifts that you are seeing from day to day are a result of hormones, sleep, stress, sodium, cortisol, bowel movements and more!⠀⠀ ⠀⠀ Being TOO reactive to the #on the scale can sabotage your results because you may be “giving up” when things are actually happening quite smoothly!⠀⠀ ⠀⠀ Take this client data for example, if we look at her weight day to day, the fluctuations are quite noticeable - but if we look at the weekly average of the trends - it adds up to approximately 3 lb of weight loss.⠀⠀ ⠀⠀ Do you struggle with interpreting the data on the scale? LMK in the comments below so I can help you troubleshoot!

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THIS IS IT.
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INFINITE STORE HAS OFFICIALLY LAUNCHED !
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HIT THE LINK IN THE BIO.
*LIMITED QUANTITIES*
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#thisisinfinitetraining
Infinite Training - @_infinitetraining  Instagram Profile - enidealkilo.com
_infinitetraining
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⠀⠀⠀⠀⠀⠀⠀⠀⠀ THIS IS IT. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ INFINITE STORE HAS OFFICIALLY LAUNCHED ! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ HIT THE LINK IN THE BIO. *LIMITED QUANTITIES* ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #thisisinfinitetraining

One thing I don’t tend to show on here very often is how much I love fashion. I love to wear outfits that express my personality and make me feel good. My style is feminine, glam but also comfort. I bought this gorgeous outfit from @vixen_by_micheline_pitt @michelinepitt as well as a few others and I’m in love. In a world of ‘fast fashion’ it’s lovely to wear good quality, well fitting pieces. Plus this skirt is vegan so what could be better? No ad just sharing with you items I love
Megan 🇬🇧 - @megan_ax  Instagram Profile - enidealkilo.com
megan_ax
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One thing I don’t tend to show on here very often is how much I love fashion. I love to wear outfits that express my personality and make me feel good. My style is feminine, glam but also comfort. I bought this gorgeous outfit from @vixen_by_micheline_pitt@michelinepittas well as a few others and I’m in love. In a world of ‘fast fashion’ it’s lovely to wear good quality, well fitting pieces. Plus this skirt is vegan so what could be better? No ad just sharing with you items I love

🇺🇸Mujeres Que Mueven🇳🇮
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⭐️Our Friday Afternoon Program⭐️
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‍️Move with Us‍️
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‍️Routine 1, 4 Rounds
Complete as many repetitions as possible in 1 minute for each movement
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Deadlift
Banded Rows
Touch from Plank position 
Kettlebell swings 
Box Jumps -
Routine 2, 3 rounds 30 repetitions each movement -
Scissor Kicks
Side Planks (30 seconds each side) 
Leg lifts 
Russian Twists
Superhéroes 
Weighed Sit-ups 
Plank Jacks
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Tabata 
Bear Plank
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‍️Muévete con Nosotras‍️
- Rutina 1, 5 Rondas
Haz tantas repeticiones como sea possible en 1 minuto por cada movimiento -
Pesa Muerta
Remas con la Banda (banda alrededor pie)
Kettlebell swings
Salta en caja
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‍️Rutina 2, 4 rondas 30 cada movimiento
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Patadas tijeras 
Tablón al lado (30 segundo cada lado)
Levanta Pierna
Vuelta de Russia 
Superheroes 
Abdominales (con o sin pesa)
Tablón saltando
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Tabata
Tablón osito •
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#MQMlifts #Nicafit #keepmoving #nuncaserinde #Chicaswholift #sanandoelcuerpo #AsseradoresNicaragua #juntospodemos #crossfittraining #training #crossfit #fitnesscoach #workouttips #gains #fitnessclass #junglefit #flexfriday #crossfitnicaragua #reebokcrossfit #grouptraining #crossfithq #crossfitlove #crossfitlife #hittraining #goals #fitnessaddict #fitnesstrainer #workout
【DREW】 Health + Fitness - @mujeresquemuevenofficial  Instagram Profile - enidealkilo.com
mujeresquemuevenofficial
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🇺🇸Mujeres Que Mueven🇳🇮 - ⭐️Our Friday Afternoon Program⭐️ - ‍️Move with Us‍️ - ‍️Routine 1, 4 Rounds Complete as many repetitions as possible in 1 minute for each movement - Deadlift Banded Rows Touch from Plank position Kettlebell swings Box Jumps - Routine 2, 3 rounds 30 repetitions each movement - Scissor Kicks Side Planks (30 seconds each side) Leg lifts Russian Twists Superhéroes Weighed Sit-ups Plank Jacks - Tabata Bear Plank - ‍️ - ‍️Muévete con Nosotras‍️ - Rutina 1, 5 Rondas Haz tantas repeticiones como sea possible en 1 minuto por cada movimiento - Pesa Muerta Remas con la Banda (banda alrededor pie) Kettlebell swings Salta en caja - ‍️Rutina 2, 4 rondas 30 cada movimiento - Patadas tijeras Tablón al lado (30 segundo cada lado) Levanta Pierna Vuelta de Russia Superheroes Abdominales (con o sin pesa) Tablón saltando - Tabata Tablón osito • • • • • #MQMlifts#Nicafit#keepmoving#nuncaserinde#Chicaswholift#sanandoelcuerpo#AsseradoresNicaragua#juntospodemos#crossfittraining#training#crossfit#fitnesscoach#workouttips#gains#fitnessclass#junglefit#flexfriday#crossfitnicaragua#reebokcrossfit#grouptraining#crossfithq#crossfitlove#crossfitlife#hittraining#goals#fitnessaddict#fitnesstrainer#workout

BOLOGNESE
Jedina stvar kojoj se radujem nakon 3 mjesečnog režima je tjestenina  
Mislim da sam u prošlom životu sigurno bio talijan jer mi tjestenina niiiikad neće dosadit  Na slici je pureći bolognese s povrćem( paprika, tikvice, rajčica, poriluk) 
#bolognese #diet #foodporn #instafit #instanature #workoutmotivation #workouttips #training #instafood #aesthetic #bodygoals #menshealth #zagreb #food
Nikola Šimić - Osobni trener - @nick_fit  Instagram Profile - enidealkilo.com
nick_fit
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BOLOGNESE Jedina stvar kojoj se radujem nakon 3 mjesečnog režima je tjestenina Mislim da sam u prošlom životu sigurno bio talijan jer mi tjestenina niiiikad neće dosadit Na slici je pureći bolognese s povrćem( paprika, tikvice, rajčica, poriluk) #bolognese#diet#foodporn#instafit#instanature#workoutmotivation#workouttips#training#instafood#aesthetic#bodygoals#menshealth#zagreb#food

For my money the push press is the most valuable upper body pushing exercise...yes even more than the almighty bench press..here’s a few reasons why ⬇️
1️⃣ Builds upper body strength: pushing weight overhead builds up your shoulder and tricep strength
2️⃣ Improves core/trunk stability: because the weight is over head, you engage your core muscles to brace and keep yourself upright
3️⃣ More functional than strict press: whenever we have to lift anything up we don’t (shouldn’t) use just our arms. This  exercise trains that pattern and mimics movements you see outside the gym
4️⃣ Increases shoulder stability: this is often a point of weakness in athletes and clients, the push press develops the stability which helps in the gym as well as every day movements
5️⃣ Develops full body power: to be successful with this lift, you need to generate force throughout your body from the ground up, which in turn builds your power
6️⃣ Improve technique in Olympic lifts: this is a good warmup/accessory/intro movement for Olympic lifts such as the jerk and snatch
Coach Tiemann - @tiemannfitness  Instagram Profile - enidealkilo.com
tiemannfitness
1

For my money the push press is the most valuable upper body pushing exercise...yes even more than the almighty bench press..here’s a few reasons why ⬇️ 1️⃣ Builds upper body strength: pushing weight overhead builds up your shoulder and tricep strength 2️⃣ Improves core/trunk stability: because the weight is over head, you engage your core muscles to brace and keep yourself upright 3️⃣ More functional than strict press: whenever we have to lift anything up we don’t (shouldn’t) use just our arms. This exercise trains that pattern and mimics movements you see outside the gym 4️⃣ Increases shoulder stability: this is often a point of weakness in athletes and clients, the push press develops the stability which helps in the gym as well as every day movements 5️⃣ Develops full body power: to be successful with this lift, you need to generate force throughout your body from the ground up, which in turn builds your power 6️⃣ Improve technique in Olympic lifts: this is a good warmup/accessory/intro movement for Olympic lifts such as the jerk and snatch

Content marketing has become one of the most powerful digital marketing strategies for business of all sizes and industries. However, when it comes down to developing your strategy, it can be difficult to decide which types of content marketing you want to use to grow your business. 
If you are starting out, we suggest you do a thorough research on your target audience and try to put out content. The best way is to test and learn. Soon, you’ll know what works for your business.

Tag a friend who need to see this 

Let us know !!! Comment down below
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For more business & marketing content
Follow @fusionvalue 
Follow @fusionvalue 
Follow @fusionvalue 
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#musclescience #businessowner #forex #millionarie #exercise #nutrition #weightgain #musclebuilding #musclegain #muscle #fitnessfam #wealth #cash #getshredded #jacked #businessman #liftsweight #upperbody #trainlikeabeast #trainhardorgohome #billionaire #musclemass #digitalmarketing #musclegains #entrepreneur #journeytofit #workouttips #networking #fitsagram #fitnessmotivation
FusionValue - @fusionvalue  Instagram Profile - enidealkilo.com
fusionvalue
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Content marketing has become one of the most powerful digital marketing strategies for business of all sizes and industries. However, when it comes down to developing your strategy, it can be difficult to decide which types of content marketing you want to use to grow your business. If you are starting out, we suggest you do a thorough research on your target audience and try to put out content. The best way is to test and learn. Soon, you’ll know what works for your business. Tag a friend who need to see this Let us know !!! Comment down below - - For more business & marketing content Follow @fusionvalue Follow@fusionvalue Follow@fusionvalue - - - - - href='https://enidealkilo.com/tag/musclescience' title='musclescience Instagram photos and videos - enidealkilo.com'>#musclescience#businessowner#forex#millionarie#exercise#nutrition#weightgain#musclebuilding#musclegain#muscle#fitnessfam#wealth#cash#getshredded#jacked#businessman#liftsweight#upperbody#trainlikeabeast#trainhardorgohome#billionaire#musclemass#digitalmarketing#musclegains#entrepreneur#journeytofit#workouttips#networking#fitsagram#fitnessmotivation

Friday, i’m in love⭐️ #mat#food#gym#workout#training#workouttips#bossbabe#nomorefuckboys#motettbättrejag#minresaräknas#fitness#singlemom#bodypositive#likeforlikes#selfie#girl#likelike#qoutes#momlife#inspo#like4likes#blogger#selflove#life#loveyourself#workinprogress#bodytransformation#freetofollow#workoutmotivation#follow
Tilda Halldén - @tiildahallden  Instagram Profile - enidealkilo.com
tiildahallden
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Friday, i’m in love⭐️ #mat#food#gym#workout#training#workouttips#bossbabe#nomorefuckboys#motettbättrejag#minresaräknas#fitness#singlemom#bodypositive#likeforlikes#selfie#girl#likelike#qoutes#momlife#inspo#like4likes#blogger#selflove#life#loveyourself#workinprogress#bodytransformation#freetofollow#workoutmotivation#follow

99% of people will complain about their physique for the rest of their lives… ⠀
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1% of people are toned, hot and sexy. ⠀
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Will you be part of the 1%? ⠀⠀
__________________
Follow @the.fitness.buffs for more fitness & nutrition info!! 
___________________
Comment down below!
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Tag a friend that needs to see this!
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Be sure to turn on our post notifications to never miss a post! 
__________________
#musclescience #gymfit #naturalbodybuilding #workoutroutine #exercise #nutrition #weightgain #musclebuilding #musclegain #muscle #fitnessfam #buildmuscle #musclebuilding #getshredded #jacked #armworkout #liftweights #upperbody #trainlikeabeast #trainhardorgohome #bulkseason #musclemass #naturalbodybuilder #musclegains #lowerbody #journeytofit #workouttips #fittips #fitsagram #fitnessmotivation
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Fitness Buffs - @the.fitness.buffs  Instagram Profile - enidealkilo.com
the.fitness.buffs
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99% of people will complain about their physique for the rest of their lives… ⠀ ⠀ 1% of people are toned, hot and sexy. ⠀ ⠀ Will you be part of the 1%? ⠀⠀ __________________ Follow @the.fitness.buffsfor more fitness & nutrition info!! ___________________ Comment down below! ___________________ Tag a friend that needs to see this! ___________________ Be sure to turn on our post notifications to never miss a post! __________________ #musclescience#gymfit#naturalbodybuilding#workoutroutine#exercise#nutrition#weightgain#musclebuilding#musclegain#muscle#fitnessfam#buildmuscle#musclebuilding#getshredded#jacked#armworkout#liftweights#upperbody#trainlikeabeast#trainhardorgohome#bulkseason#musclemass#naturalbodybuilder#musclegains#lowerbody#journeytofit#workouttips#fittips#fitsagram#fitnessmotivation ___________________

6 KEY TIPS FOR WEIGHTLOSS ️
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1️⃣ Eat at least 300 calories less than your maintenance amount each day. If you're not sure what this is, send me a dm and I'll work it out for you 
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2️⃣ Lift heavy weights 3-4 times a week. When you lift heavy, it sends a signal to your body to grow which means you'll be burning calories even when you're not exercising. Also, the more muscle you build, the less fat you'll have 
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3️⃣ Do cardio 2-3 times a week to increase your calorie deficit and burn extra fat. This isn't 100% necessary but will help and is good for your heart and general fitness ️
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4️⃣ Hit your daily protein target. This could be anywhere from 1.8-2.5g per kilo of bodyweight per day. Protein will help keep you fuller for longer plus has a higher thermogenic effect, meaning to digest it burns more calories than carbohydrates and fat 🥩🥚🧀
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5️⃣ When we're tired, we feel hungrier as our body starts to crave food to give us more energy, normally carbs, which will often lead to over eating 
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6️⃣ Fill your plate with veggies. You can have loads as they're low in calories ️ plus the fibre will help to keep you fuller for longer 🥦🥕
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Which of these could you improve on? Let me know below
Ebuni Louise: Personal Trainer - @ebunilouisept  Instagram Profile - enidealkilo.com
ebunilouisept
3

6 KEY TIPS FOR WEIGHTLOSS ️ - 1️⃣ Eat at least 300 calories less than your maintenance amount each day. If you're not sure what this is, send me a dm and I'll work it out for you - 2️⃣ Lift heavy weights 3-4 times a week. When you lift heavy, it sends a signal to your body to grow which means you'll be burning calories even when you're not exercising. Also, the more muscle you build, the less fat you'll have - 3️⃣ Do cardio 2-3 times a week to increase your calorie deficit and burn extra fat. This isn't 100% necessary but will help and is good for your heart and general fitness ️ - 4️⃣ Hit your daily protein target. This could be anywhere from 1.8-2.5g per kilo of bodyweight per day. Protein will help keep you fuller for longer plus has a higher thermogenic effect, meaning to digest it burns more calories than carbohydrates and fat 🥩🥚🧀 - 5️⃣ When we're tired, we feel hungrier as our body starts to crave food to give us more energy, normally carbs, which will often lead to over eating - 6️⃣ Fill your plate with veggies. You can have loads as they're low in calories ️ plus the fibre will help to keep you fuller for longer 🥦🥕 - Which of these could you improve on? Let me know below

Arm Workout 
Tired of wearing your sisters shirt to fill out your sleeves 🤷‍️ its time to size up and blast your biceps & Triceps with this superset high intensity arm workout... Training arms often isn’t a necessity but it sure is fun  enjoy... tag a friend and have a great weekend ahead
.
▶️Like and Save for your next workout
⬅️SWIPE LEFT FOR FULL WORKOUT
.
◾️Barbell Curls 4X8-12
Superset
◾️Weighted Bench Dips 4X8-12
.
◾️Hammer Preacher Db Curl 4X10-15
Superset
◾️SA Overhead Tricep Extension 4X10-15
.
◾️Mid Range Cable Curls 4X8-12
Superset
◾️Reverse Tricep Extension 4X8-12
.
#StrongAsFulatArms #ArmWorkout
Adam Fulat - @strong.as.fulat  Instagram Profile - enidealkilo.com
strong.as.fulat
25

Arm Workout Tired of wearing your sisters shirt to fill out your sleeves 🤷‍️ its time to size up and blast your biceps & Triceps with this superset high intensity arm workout... Training arms often isn’t a necessity but it sure is fun enjoy... tag a friend and have a great weekend ahead . ▶️Like and Save for your next workout ⬅️SWIPE LEFT FOR FULL WORKOUT . ◾️Barbell Curls 4X8-12 Superset ◾️Weighted Bench Dips 4X8-12 . ◾️Hammer Preacher Db Curl 4X10-15 Superset ◾️SA Overhead Tricep Extension 4X10-15 . ◾️Mid Range Cable Curls 4X8-12 Superset ◾️Reverse Tricep Extension 4X8-12 . #StrongAsFulatArms#ArmWorkout

#teamwork makes the dream work!!! #befitbeauty
.
.Coaching or Group Training, 
Email: befitbeauty@gmail.com
www.tiffanybefitbeauty.com
.
.

#fit#npcnationals
#workout #dreambody #npcfigurecompetitor
#bodybuilding #squatspo#swoleisthegoal
#diet #npcphysique #reardelts
#instafit#supps#shreddedunion
#gymlife#justlift#npcfitness
#fitnessaddict #shreds #ocbbikini
#gymratz #oldschoolbodybuilding #gymlegends
#bodybuilder
#fitnesslife #getbig
#biceps#workouttips
tiffanybefitbeauty - @tiffanybefitbeauty  Instagram Profile - enidealkilo.com
tiffanybefitbeauty
2

#teamworkmakes the dream work!!! #befitbeauty . .Coachingor Group Training, Email: befitbeauty@gmail.com www.tiffanybefitbeauty.com . . #fit#npcnationals href='https://enidealkilo.com/tag/workout' title='workout Instagram photos and videos - enidealkilo.com'>#workout#dreambody#npcfigurecompetitor #bodybuilding#squatspo#swoleisthegoal #diet#npcphysique#reardelts #instafit#supps#shreddedunion #gymlife#justlift#npcfitness #fitnessaddict#shreds#ocbbikini #gymratz#oldschoolbodybuilding#gymlegends #bodybuilder #fitnesslife#getbig #biceps#workouttips

Decided to share this post to help those of you who are thinking or ready to start a bulk soon and just share some of the biggest mistakes I made during my last bulk and what I have done differently.
.
On the left I was 3 months in my bulk on the right I am currently 4 months in my bulk. I clearly gained a lot more fat at a much faster rate during my last bulk. Right now I’ve gained a total of 8 lbs in 4 months and although my abs are almost completely gone they are still peeping through some what
.
The biggest mistakes I made
Not considering my BF%: This is a HUGE factor. Your BF% will be one of the biggest influencers in determining how much BF% you will gain during your bulk. Because when you have a lower BF% you have a higher tolerance to insulin which allows you to bulk for a longer period of time helping you maximize muscle growth  while minimizing fat gain 
 women should aim for 20-21% BF or lower
.
Eating more than what my body NEEDED aka Dirty Bulking:“Eat Big to get big” —you probably will get big but probably not the type of big you were hoping for  I made the mistake of just eating a lot thinking it would help me maximize my gains and speed the process— NOPE!🤦‍️ truth is you can only gain so much muscle in a day the rest will just be stored as fat.
 This time around I am currently eating ENOUGH for my body to support recovery and growth by eating at a SLIGHT caloric surplus aka lean bulking.
.
not weighing myself on a daily basis:I ditched the scale because I thought it wasn’t necessary.
 As much as I dislike going by the number in the scale. This is probably one of the most reliable metrics that has helped me decide if I needed to increase or decrease my caloric intake in order to continue seeing progress.
.
These are just some pointers I wish I knew the last time around and that have personally worked for me. .
if anybody else has some helpful tips please share
Rosie - @rosiruizm  Instagram Profile - enidealkilo.com
rosiruizm
3

Decided to share this post to help those of you who are thinking or ready to start a bulk soon and just share some of the biggest mistakes I made during my last bulk and what I have done differently. . On the left I was 3 months in my bulk on the right I am currently 4 months in my bulk. I clearly gained a lot more fat at a much faster rate during my last bulk. Right now I’ve gained a total of 8 lbs in 4 months and although my abs are almost completely gone they are still peeping through some what . The biggest mistakes I made Not considering my BF%: This is a HUGE factor. Your BF% will be one of the biggest influencers in determining how much BF% you will gain during your bulk. Because when you have a lower BF% you have a higher tolerance to insulin which allows you to bulk for a longer period of time helping you maximize muscle growth while minimizing fat gain women should aim for 20-21% BF or lower . Eating more than what my body NEEDED aka Dirty Bulking:“Eat Big to get big” —you probably will get big but probably not the type of big you were hoping for I made the mistake of just eating a lot thinking it would help me maximize my gains and speed the process— NOPE!🤦‍️ truth is you can only gain so much muscle in a day the rest will just be stored as fat. This time around I am currently eating ENOUGH for my body to support recovery and growth by eating at a SLIGHT caloric surplus aka lean bulking. . not weighing myself on a daily basis:I ditched the scale because I thought it wasn’t necessary. As much as I dislike going by the number in the scale. This is probably one of the most reliable metrics that has helped me decide if I needed to increase or decrease my caloric intake in order to continue seeing progress. . These are just some pointers I wish I knew the last time around and that have personally worked for me. . if anybody else has some helpful tips please share

Stay motivated through the weekend!
Dustin Conrad NASM, CES, MLRT - @bandsandbody  Instagram Profile - enidealkilo.com
bandsandbody
1

Stay motivated through the weekend!

HOW TO GET IN AN EFFECTIVE WORKOUT IN 40 MIN OR LESS⁣
⁣
I’m sure I speak for a lot of you when I say we don’t alwaysss have time to spend an hour or more in the gym⁣
⁣
BUT that doesn’t mean you can’t still get in an amazing workout with the time you have!⁣
⁣
Whether it’s the week day & you’re busy with work on the daily, or it’s the weekend and you want to stay in your routine but also want to prioritize family + friend time, here’s 4 main tips to not only get in a quick workout but ALSO make it super effective⁣
⁣
HAVE A PLAN‍️⁣
Whether it’s a workout at the gym or at home, go into it knowing exactly what exercises you’ll be focusing on instead of just some cardio and a few random machines (if you need help with this just DM me!)⁣
⁣
ELIMINATE DISTRACTIONS ⁣
What I really mean is, put yo phone away! I see sooo many people sitting on machines at the gym just scrolling on their phones..not only is this reducing the intensity of your workout bc on extended rest time, but it’s adding on easily an extra 10-15 minutes in general⁣
⁣
SET A TIMER⏰⁣
If you know you only have 40 minutes to get in a workout, set a timer on your phone for exactly when you need to be finished! By doing this you’re a lot more laser focused on getting done all that you can within that time⁣
⁣
CIRCUITS + SUPERSETS‍️⁣
These two will be your best friend If you don’t know what these are, a circuit is basically combining 2-3 movements together & performing them back to back, for a certain amount of rounds. For example:⁣
Repeat x3⁣
Leg press x12⁣
Walking lunges x20⁣
Jump Squats x20⁣
⁣
You’d repeat each movement in order, repeating 3 times. Similarly, a superset is combining two specific movements together back to back, for a certain amount of rounds. For example:⁣
Repeat x4⁣
Lateral Pull downs x10⁣
Assisted Pull Ups x12⁣
⁣
With both circuits + supersets you only rest between sets, not between movements & this saves you SO much time no matter what workout you’re doing or where!⁣
⁣
Ya girl is off to the gym herself & on a time crunch so will definitely be implementing these tips🤟⁣
⁣
Which one are you going to start working on?!
GENELLE | Weight Loss Coach🌿 - @genelleariel  Instagram Profile - enidealkilo.com
genelleariel
9

HOW TO GET IN AN EFFECTIVE WORKOUT IN 40 MIN OR LESS⁣ ⁣ I’m sure I speak for a lot of you when I say we don’t alwaysss have time to spend an hour or more in the gym⁣ ⁣ BUT that doesn’t mean you can’t still get in an amazing workout with the time you have!⁣ ⁣ Whether it’s the week day & you’re busy with work on the daily, or it’s the weekend and you want to stay in your routine but also want to prioritize family + friend time, here’s 4 main tips to not only get in a quick workout but ALSO make it super effective⁣ ⁣ HAVE A PLAN‍️⁣ Whether it’s a workout at the gym or at home, go into it knowing exactly what exercises you’ll be focusing on instead of just some cardio and a few random machines (if you need help with this just DM me!)⁣ ⁣ ELIMINATE DISTRACTIONS ⁣ What I really mean is, put yo phone away! I see sooo many people sitting on machines at the gym just scrolling on their phones..not only is this reducing the intensity of your workout bc on extended rest time, but it’s adding on easily an extra 10-15 minutes in general⁣ ⁣ SET A TIMER⏰⁣ If you know you only have 40 minutes to get in a workout, set a timer on your phone for exactly when you need to be finished! By doing this you’re a lot more laser focused on getting done all that you can within that time⁣ ⁣ CIRCUITS + SUPERSETS‍️⁣ These two will be your best friend If you don’t know what these are, a circuit is basically combining 2-3 movements together & performing them back to back, for a certain amount of rounds. For example:⁣ Repeat x3⁣ Leg press x12⁣ Walking lunges x20⁣ Jump Squats x20⁣ ⁣ You’d repeat each movement in order, repeating 3 times. Similarly, a superset is combining two specific movements together back to back, for a certain amount of rounds. For example:⁣ Repeat x4⁣ Lateral Pull downs x10⁣ Assisted Pull Ups x12⁣ ⁣ With both circuits + supersets you only rest between sets, not between movements & this saves you SO much time no matter what workout you’re doing or where!⁣ ⁣ Ya girl is off to the gym herself & on a time crunch so will definitely be implementing these tips🤟⁣ ⁣ Which one are you going to start working on?!

One of the best things about Transformation Challenge is proving to yourself that you CAN, when the voice in your head said you can’t.  .
What victories have you had so far?
. .
#Friday #Motivation #FitnessMotivation #Gymlovers #Training #Fitness #Workout #Exercise #WorkoutTips #GymPerformance #Transformation #gymquotes #gymmotivation #gymexcercise
ShkupiGYM - @shkupigym  Instagram Profile - enidealkilo.com
shkupigym
0

One of the best things about Transformation Challenge is proving to yourself that you CAN, when the voice in your head said you can’t. . What victories have you had so far? . . #Friday#Motivation#FitnessMotivation#Gymlovers#Training#Fitness#Workout#Exercise#WorkoutTips#GymPerformance#Transformation#gymquotes#gymmotivation#gymexcercise

𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞 𝐨𝐟 𝐭𝐡𝐞 𝐰𝐞𝐞𝐤: Up Down Plank w/ Toe Tap⁣
⁣
You want an exercise that will really light up your core? ⁣
⁣
Well here it is.⁣
⁣
This move is definitely more advanced, so it may take you a few times to really get it.⁣
⁣
If you give this one a try, let me know!⁣
⁣
_______________________________________⁣
⁣
Also, if you haven’t heard, my fitness membership Harmony Fit Collective is back open for enrollment through this Sunday! ⁣
⁣
If you missed your chance with the last enrollment, now is your opportunity join in with a great group of women all working on their health and fitness!⁣
⁣
Click the link in my bio or send me a message for more info!⁣⁣
ALISHA | Fitness Coach - @alisha_harmony_  Instagram Profile - enidealkilo.com
alisha_harmony_
7

𝐄𝐱𝐞𝐫𝐜𝐢𝐬𝐞 𝐨𝐟 𝐭𝐡𝐞 𝐰𝐞𝐞𝐤: Up Down Plank w/ Toe Tap⁣ ⁣ You want an exercise that will really light up your core? ⁣ ⁣ Well here it is.⁣ ⁣ This move is definitely more advanced, so it may take you a few times to really get it.⁣ ⁣ If you give this one a try, let me know!⁣ ⁣ _______________________________________⁣ ⁣ Also, if you haven’t heard, my fitness membership Harmony Fit Collective is back open for enrollment through this Sunday! ⁣ ⁣ If you missed your chance with the last enrollment, now is your opportunity join in with a great group of women all working on their health and fitness!⁣ ⁣ Click the link in my bio or send me a message for more info!⁣⁣

Trying to crack the code...
🇨🇦 Leon Gash 🇬🇭 - @leonselasi  Instagram Profile - enidealkilo.com
leonselasi
4

Trying to crack the code...

Sweating for the wedding!!!! (aka bc we ran from every lizard on the trail cause nope🦎) #herekymsthebride #colinheralindquist
Abbey - @abbeyyung  Instagram Profile - enidealkilo.com
abbeyyung
14

Sweating for the wedding!!!! (aka bc we ran from every lizard on the trail cause nope🦎) #herekymsthebride#colinheralindquist

Sabias que para que se note mas el pectoral es importante tener una buena espalda en @sixpackpanama sabemos lo importante que es un cuerpo muscular y estéticamente  equilibrado por eso hoy publicamos el ejercicio  polea trasnuca y su forma correcta de hacerlo 
#fitness #fitnessaddict #fitnesslife #musculacion #musculos #ejerciciosencasa #fitnesshombre #pesas #workouttips #women #hombres #healthylifestyle #gym #girlfitnessmotivation #bodybuilders #bodytransformation #bodybuilding #boyfitnessgym #beautiful #fitnesshombre #fitnessrevolution #fitnesstransformationsforlife #fitnessbody #womenphysique #men #mensphysique #mujeressexys #calistenia #naturalbody
Panamasixpack - @sixpackpanama  Instagram Profile - enidealkilo.com
sixpackpanama
2

Sabias que para que se note mas el pectoral es importante tener una buena espalda en @sixpackpanamasabemos lo importante que es un cuerpo muscular y estéticamente equilibrado por eso hoy publicamos el ejercicio polea trasnuca y su forma correcta de hacerlo #fitness#fitnessaddict#fitnesslife#musculacion#musculos#ejerciciosencasa#fitnesshombre#pesas#workouttips#women#hombres#healthylifestyle#gym#girlfitnessmotivation#bodybuilders#bodytransformation#bodybuilding#boyfitnessgym#beautiful#fitnesshombre#fitnessrevolution#fitnesstransformationsforlife#fitnessbody#womenphysique#men#mensphysique#mujeressexys#calistenia#naturalbody

Weight training has so many health benefits. Apart from the aesthetic advantages, it's so good for your bones and joints (when done correctly) and will keep you fitter as you get older. Here's a non-exclusive list of things I wish I knew when I started! ⭐️The most important thing to do from the get go is to identify your goals and train with purpose to reach these. Identify what type of weight training you want to do and how many reps you need to reach your goals.
.
⭐️ Strength training is focused on lifting the most amount on weight, usually measured by how much you can lift just once (1 rep max). If your goal is purely to be able to life more, you want to train in a 1-6 rep range 
.
⭐️ If your goal is to build more muscle, you want to train in what we call the hypertrophy range, somewhere in the 8-12 rep range 
.
⭐️ Anything past the hypertrophy range (in the region of 15 reps) is endurance training. If you're looking to get the benefits of weight training but you don't actually want to see much muscle definition, this is where you want to be. .
⭐️ The above aren't strictly mutually exclusive. For example if you're doing hypertrophy training, you will obviously still build some strength, but be clear on what you're going to focus on!
.
⭐️Form is everything! There's no point lifting lots of weight if you're doing the exercise incorrectly. You probably won't see much progress and will likely injure yourself in the process. Ideally start with a trainer if you're completely new to the exercises. If that's not possible, watch YouTube videos and record yourself doing the exercise and compare. ⭐️ One of the most important pieces of advice: DON'T COUNT OFF YOUR REPS and leave it at that. Every set you do should be to failure, i.e the last rep should be almost impossible. If you thought you were going to do 12 reps but you can knock a couple more out, DO IT! It's the little things that make the biggest difference .
Ofie Fitness - @ofiefitness  Instagram Profile - enidealkilo.com
ofiefitness
2

Weight training has so many health benefits. Apart from the aesthetic advantages, it's so good for your bones and joints (when done correctly) and will keep you fitter as you get older. Here's a non-exclusive list of things I wish I knew when I started! ⭐️The most important thing to do from the get go is to identify your goals and train with purpose to reach these. Identify what type of weight training you want to do and how many reps you need to reach your goals. . ⭐️ Strength training is focused on lifting the most amount on weight, usually measured by how much you can lift just once (1 rep max). If your goal is purely to be able to life more, you want to train in a 1-6 rep range . ⭐️ If your goal is to build more muscle, you want to train in what we call the hypertrophy range, somewhere in the 8-12 rep range . ⭐️ Anything past the hypertrophy range (in the region of 15 reps) is endurance training. If you're looking to get the benefits of weight training but you don't actually want to see much muscle definition, this is where you want to be. . ⭐️ The above aren't strictly mutually exclusive. For example if you're doing hypertrophy training, you will obviously still build some strength, but be clear on what you're going to focus on! . ⭐️Form is everything! There's no point lifting lots of weight if you're doing the exercise incorrectly. You probably won't see much progress and will likely injure yourself in the process. Ideally start with a trainer if you're completely new to the exercises. If that's not possible, watch YouTube videos and record yourself doing the exercise and compare. ⭐️ One of the most important pieces of advice: DON'T COUNT OFF YOUR REPS and leave it at that. Every set you do should be to failure, i.e the last rep should be almost impossible. If you thought you were going to do 12 reps but you can knock a couple more out, DO IT! It's the little things that make the biggest difference .

Arm day 🤧
The first workout is what I usually do last on my bicep days as a burnout, i do as many as I can for 3 sets

The second is laterals, which is personally my favorite shoulder workout, I did 4 sets of 10 i believe

Happy Friday!
__________________________
 #gym #gymlife #gymaholic #arms #armday #biceps #shoulders #bicepday #shoulderday #bicepworkout #shoulderworkout #nike #giants #firegettleman #ghostlifestyle #ghostlegend #fitness #fit #fitnessmotivation #workoutmotivation #workouttips
Anthony Buitron - @anthonybuitronfitness  Instagram Profile - enidealkilo.com
anthonybuitronfitness
3

Arm day 🤧 The first workout is what I usually do last on my bicep days as a burnout, i do as many as I can for 3 sets The second is laterals, which is personally my favorite shoulder workout, I did 4 sets of 10 i believe Happy Friday! __________________________ #gym#gymlife#gymaholic#arms#armday#biceps#shoulders#bicepday#shoulderday#bicepworkout#shoulderworkout#nike#giants#firegettleman#ghostlifestyle#ghostlegend#fitness#fit#fitnessmotivation#workoutmotivation#workouttips

WHEN SHOULD I DO CARDIO?
-
-
-
Follow @superhuman.fit for  fitness and nutrition tips
-
-
-
This post is specifically referring to doing your strength training and cardio in the same session.
-
If your goal is to lose fat, gain muscle or get stronger, you should ALWAYS do your strength training first.
-
For fat loss, your first priority will be nutrition and specifically a calorie deficit. After that, strength training should be #2 on the list. It will have a much more profound impact on fat loss than cardio.
-
Lifting:
-
1. Burns Calories
-
2. Builds Muscle
-
3. Increases Strength
-
4. Raises Metabolism for 24-48 Hours
-
5. Completely Reshapes Your Body
-
Cardio burns calories, and *can* raise metabolism for 24-48 hours if done at a high enough intensity (HIIT). That’s it. You reap none of the other benefits listed above.
-
For gaining muscle, hopefully it’s pretty obvious you should prioritize weight training over cardio. Nuff said.
-
Strength - same holds true. If you do too much cardio before your strength training session your overall energy levels and strength will be impaired.
-
A few notes:
-
I am NOT anti-cardio. Cardio-loving people please don’t comment on how I hate cardio because I don’t. I am *anti-prioritizing cardio over strength if fat loss, muscle gain or strength is your goal*. Cardio has it’s place if you have time for it.
-
If you walk on the treadmill for 10 minutes before your strength training, you’ll probably be fine. But that’s more of a warm up and not a structured cardio session. Don’t confuse them.
-
-
-
Tag a friend who could use this information
-
-
-
#cardio #cardioworkout #fatloss #musclegain #strength #hiit #highintensityintervaltraining #weightloss #muscle #gainingmuscle #losingfat #gym #workouttips #gymtips #trainingtips #fatlosstips #weightlosstips #fitnesslifestyle #fitnesstips #gymaholic #gymtips
Super humans💪💪 - @superhuman.fit  Instagram Profile - enidealkilo.com
superhuman.fit
0

WHEN SHOULD I DO CARDIO? - - - Follow @superhuman.fitfor fitness and nutrition tips - - - This post is specifically referring to doing your strength training and cardio in the same session. - If your goal is to lose fat, gain muscle or get stronger, you should ALWAYS do your strength training first. - For fat loss, your first priority will be nutrition and specifically a calorie deficit. After that, strength training should be #2on the list. It will have a much more profound impact on fat loss than cardio. - Lifting: - 1. Burns Calories - 2. Builds Muscle - 3. Increases Strength - 4. Raises Metabolism for 24-48 Hours - 5. Completely Reshapes Your Body - Cardio burns calories, and *can* raise metabolism for 24-48 hours if done at a high enough intensity (HIIT). That’s it. You reap none of the other benefits listed above. - For gaining muscle, hopefully it’s pretty obvious you should prioritize weight training over cardio. Nuff said. - Strength - same holds true. If you do too much cardio before your strength training session your overall energy levels and strength will be impaired. - A few notes: - I am NOT anti-cardio. Cardio-loving people please don’t comment on how I hate cardio because I don’t. I am *anti-prioritizing cardio over strength if fat loss, muscle gain or strength is your goal*. Cardio has it’s place if you have time for it. - If you walk on the treadmill for 10 minutes before your strength training, you’ll probably be fine. But that’s more of a warm up and not a structured cardio session. Don’t confuse them. - - - Tag a friend who could use this information - - - #cardio#cardioworkout#fatloss#musclegain#strength#hiit#highintensityintervaltraining#weightloss#muscle#gainingmuscle#losingfat#gym#workouttips#gymtips#trainingtips#fatlosstips#weightlosstips#fitnesslifestyle#fitnesstips#gymaholic#gymtips

Week 3 Pull Workout

Pull-ups: 5kg x 7/6, BW x 8/6
SA Hammer Row: 40kg x 15/12/12
Reverse Cable Flies: 4kg x 14, 3kg x 18/14/17/15
EZ Bar Curls: 25kg x 10/8/6, 22.5kg x 7
Cable Curls: 4kg x 20, 3kg x 21/20/17

Another good workout! This week has been interesting. I’m actually getting sore in my chest and triceps - something that doesn’t tend to happen.

I’m curious to see if my biceps get sore after 8 sets this session.

I upped my calories to 3100 this week (from 3000) and my weight has jumped by 1.5lbs. I will admit I’m a bit panicky but I know that this will stabilise over the coming weeks- woke up at 184.25lbs this morning.

Aiming to hit 180g-200g Protein and at least 400g carbs per day.
Online Muscle Building Coach - @befreefitness_  Instagram Profile - enidealkilo.com
befreefitness_
3

Week 3 Pull Workout Pull-ups: 5kg x 7/6, BW x 8/6 SA Hammer Row: 40kg x 15/12/12 Reverse Cable Flies: 4kg x 14, 3kg x 18/14/17/15 EZ Bar Curls: 25kg x 10/8/6, 22.5kg x 7 Cable Curls: 4kg x 20, 3kg x 21/20/17 Another good workout! This week has been interesting. I’m actually getting sore in my chest and triceps - something that doesn’t tend to happen. I’m curious to see if my biceps get sore after 8 sets this session. I upped my calories to 3100 this week (from 3000) and my weight has jumped by 1.5lbs. I will admit I’m a bit panicky but I know that this will stabilise over the coming weeks- woke up at 184.25lbs this morning. Aiming to hit 180g-200g Protein and at least 400g carbs per day.

Contrary to popular belief, sweating is a good thing  ⁣⁣
⁣⁣
We've spent so much time making sweat the enemy that we've forgotten it's a natural way to cool and detoxify our bods. ⁣⁣
⁣
So, we love that @weledacanada Citrus 24 Hour Deodorant supports this natural process, while also helping you smell wonderful. ⁣Their zesty lemon & litsea cubeba essential oil blend provides all-day protection from pesky odours without blocking your perfectly healthy pores from perspiring. ⁣⁣
⁣⁣
And, of course, we also love that it’s free of aluminum salts, synthetic preservatives and fragrances.⁣⁣
⁣⁣
Break a sweat during your #weekendworkout ⁣
⁣⁣
BuyWell.com | #LiveWellBuyWell⁣
: #rawpixel
BuyWell - @livewellbuywell  Instagram Profile - enidealkilo.com
livewellbuywell
2

Contrary to popular belief, sweating is a good thing ⁣⁣ ⁣⁣ We've spent so much time making sweat the enemy that we've forgotten it's a natural way to cool and detoxify our bods. ⁣⁣ ⁣ So, we love that @weledacanadaCitrus 24 Hour Deodorant supports this natural process, while also helping you smell wonderful. ⁣Their zesty lemon & litsea cubeba essential oil blend provides all-day protection from pesky odours without blocking your perfectly healthy pores from perspiring. ⁣⁣ ⁣⁣ And, of course, we also love that it’s free of aluminum salts, synthetic preservatives and fragrances.⁣⁣ ⁣⁣ Break a sweat during your #weekendworkout⁣ ⁣⁣ BuyWell.com | #LiveWellBuyWell⁣ :#rawpixel

Holiday full body circuit! 12 exercises 20reps each one, repeat 3x, 1min rest between rounds
▪️goblet squat
▪️lateral and front raise
▪️curtsy lunge
▪️arnold press
▪️DB romanian deadlift
▪️DBbent over row
▪️DB snatch
▪️DB biceps curl
▪️chest fly
▪️DBtriceps extension
▪️push ups
▪️mountain climbers 
With warm up its suppose to take you around 30min. If you have more time finish with 10mins abs workout.

#holidayworkout #instafit #fitnesstips #fitnessmotivation #workouttips #workoutroutine #fitinspo #gymlife #trening #fatlosstips #healthybody #fitgirl #lululemon
Anna Chabura - @healthmeanshappiness_  Instagram Profile - enidealkilo.com
healthmeanshappiness_
0

Holiday full body circuit! 12 exercises 20reps each one, repeat 3x, 1min rest between rounds ▪️goblet squat ▪️lateral and front raise ▪️curtsy lunge ▪️arnold press ▪️DB romanian deadlift ▪️DBbent over row ▪️DB snatch ▪️DB biceps curl ▪️chest fly ▪️DBtriceps extension ▪️push ups ▪️mountain climbers With warm up its suppose to take you around 30min. If you have more time finish with 10mins abs workout. #holidayworkout#instafit#fitnesstips#fitnessmotivation#workouttips#workoutroutine#fitinspo#gymlife#trening#fatlosstips#healthybody#fitgirl#lululemon

KEEP GOING DONT EVER STOP!!!@adriiannaz
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Coaching or Group Training, 
Email: befitbeauty@gmail.com
www.tiffanybefitbeauty.com
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#fit#npcnationals
#workout #dreambody #npcfigurecompetitor
#bodybuilding #squatspo#swoleisthegoal
#diet #npcphysique #reardelts
#instafit#supps#shreddedunion
#gymlife#justlift#npcfitness
#fitnessaddict #shreds #ocbbikini
#gymratz #oldschoolbodybuilding #gymlegends
#bodybuilder
#fitnesslife #getbig
#biceps#workouttips
tiffanybefitbeauty - @tiffanybefitbeauty  Instagram Profile - enidealkilo.com
tiffanybefitbeauty
1

KEEP GOING DONT EVER STOP!!!@adriiannaz . . Coachingor Group Training, Email: befitbeauty@gmail.com www.tiffanybefitbeauty.com . . #fit#npcnationals href='https://enidealkilo.com/tag/workout' title='workout Instagram photos and videos - enidealkilo.com'>#workout#dreambody#npcfigurecompetitor #bodybuilding#squatspo#swoleisthegoal #diet#npcphysique#reardelts #instafit#supps#shreddedunion #gymlife#justlift#npcfitness #fitnessaddict#shreds#ocbbikini #gymratz#oldschoolbodybuilding#gymlegends #bodybuilder #fitnesslife#getbig #biceps#workouttips

️‍️FITNESS FRIDAY! Get in the gym and work on your lower body! #GetaGripp #GrippEnergy #GrippFit
Gripp Energy Drink - @grippenergy  Instagram Profile - enidealkilo.com
grippenergy
1

️‍️FITNESS FRIDAY! Get in the gym and work on your lower body! #GetaGripp#GrippEnergy#GrippFit

About to Crush Leg Day ‍️
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Many people skip leg day because they don’t understand the importance of it.
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Importance of Leg Day
- Better balance
- Lower Risk of Injury
- More Range of Motion
- More Results
- Cut Body Fat %
- MAJOR muscle group ETC...
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The list goes on & on - Moral of the story DONT SKIP LEGS
•
#WE #houston #htown #gym #24hourfitness #fitfam #legday #legs #legworkout #houstontx #houstonfit #houstonfitness #houston_insta #houstonfood #houstonfoodie #houstonlife #houstoneats ##houstonblogger #houstontexas #houstonpride #personaltrainer #gains #fit #workouttips #workout #workoutmotivation #fitnessmotivation #beardgang #bearded #beard
Malcolm - Personal Trainer - @houstontrainer_woe  Instagram Profile - enidealkilo.com
houstontrainer_woe
2

About to Crush Leg Day ‍️ - Many people skip leg day because they don’t understand the importance of it. . Importance of Leg Day - Better balance - Lower Risk of Injury - More Range of Motion - More Results - Cut Body Fat % - MAJOR muscle group ETC... • The list goes on & on - Moral of the story DONT SKIP LEGS • #WE#houston#htown#gym#24hourfitness#fitfam#legday#legs#legworkout#houstontx#houstonfit#houstonfitness#houston_insta#houstonfood#houstonfoodie#houstonlife#houstoneats##houstonblogger#houstontexas#houstonpride#personaltrainer#gains#fit#workouttips#workout#workoutmotivation#fitnessmotivation#beardgang#bearded#beard

Don’t want to ruin your progress over the bank holiday weekend well here’s some quick tips on how to stay on track during the weekend-
1️⃣ Smash your workout early & burn plenty of calories 
2️⃣ Dont completely blow all your hard work / dieting during the week limit you’re cheat meals and log them with the rest of the weeks food
3️⃣ If you’re goal is weight loss be conscious of your drink choice
4️⃣ Dont be a couch potato, get out & keep active
5️⃣ Drink plenty of water 
6️⃣ Once you’ve logged your food/ drink for the weekend make a plan for the week ahead
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#fitness #gym #workout #nutrition #bodybuilding #workouttips #myfitnessjourney #bodybuilding #instabodybuilding #gymgoals #gymprogress #fitnessprogress #aff #fitnesstips #gymtips #fitnessadvice #gymadvice #fitnessjourney #fitnessjourney2019 #workoutfit #fitfamuk #fitfluencer #fatlossjourney #fatlosstips #onlinecoaching #onlinecoach #gymbody #gymguy #gymking
Dan Gollop Fitness Coach - @dangollopfitnesscoach  Instagram Profile - enidealkilo.com
dangollopfitnesscoach
0

Don’t want to ruin your progress over the bank holiday weekend well here’s some quick tips on how to stay on track during the weekend- 1️⃣ Smash your workout early & burn plenty of calories 2️⃣ Dont completely blow all your hard work / dieting during the week limit you’re cheat meals and log them with the rest of the weeks food 3️⃣ If you’re goal is weight loss be conscious of your drink choice 4️⃣ Dont be a couch potato, get out & keep active 5️⃣ Drink plenty of water 6️⃣ Once you’ve logged your food/ drink for the weekend make a plan for the week ahead . . . . . #fitness#gym#workout#nutrition#bodybuilding#workouttips#myfitnessjourney#bodybuilding#instabodybuilding#gymgoals#gymprogress#fitnessprogress#aff#fitnesstips#gymtips#fitnessadvice#gymadvice#fitnessjourney#fitnessjourney2019#workoutfit#fitfamuk#fitfluencer#fatlossjourney#fatlosstips#onlinecoaching#onlinecoach#gymbody#gymguy#gymking

Flex those gunz wherever you feel to 
@s4samra
S-SAMRA | Fitness & Motivation - @s4samra  Instagram Profile - enidealkilo.com
s4samra
4

Flex those gunz wherever you feel to @s4samra

 REVERSE MACHINE SHOULDER PRESS  ️‍️ 3 Sets
 10-15 Reps
⏰ 60 second rest

This is a great exercise if you want to isolate the shoulder muscles. Effectively mimicking the behind the neck press, it takes all the emphasis out of the chest muscles, placing more strain on the shoulders. It also works the supraspinatus muscles which are at the top of the shoulder blades 

#shoulderworkout #delts #deltsworkout #shoulderday #workout #deltoids #shredding #workoutroutine #workouttips #muscle #gym #modelling #fitness #fitnessmodel #fitnessmotivation #model #bodybuilding #gymlife 
#shreddedunion #fitness #aesthetics #aesthetic #fitnesstips #workoutideas #bodybuildingmotivation #mensphysique #musclemodel #fitfam #instafit #fitstagram #bodygoals
Sam Partridge - @sjp_fitness1  Instagram Profile - enidealkilo.com
sjp_fitness1
1

REVERSE MACHINE SHOULDER PRESS ️‍️ 3 Sets 10-15 Reps ⏰ 60 second rest This is a great exercise if you want to isolate the shoulder muscles. Effectively mimicking the behind the neck press, it takes all the emphasis out of the chest muscles, placing more strain on the shoulders. It also works the supraspinatus muscles which are at the top of the shoulder blades #shoulderworkout#delts#deltsworkout#shoulderday#workout#deltoids#shredding#workoutroutine#workouttips#muscle#gym#modelling#fitness#fitnessmodel#fitnessmotivation#model#bodybuilding#gymlife #shreddedunion#fitness#aesthetics#aesthetic#fitnesstips#workoutideas#bodybuildingmotivation#mensphysique#musclemodel#fitfam#instafit#fitstagram#bodygoals

Muscle Beach Workout Let’s Go!! Even though cardio isn’t needed for weight loss, it’s still important to do for heart health. Any form of cardio is good as long as it gets your heart rate up. But if you want to lift weights and do cardio you should consider the time you do cardio.
If your main priority is muscle growth, do cardio AFTER you lift. This will give you more energy for you actual workout. Otherwise, if you did cardio before, you’d be tired for your lifting session
‍️If your goal is cardiovascular endurance, them focus on them first, and lift after. This way you can prioritise running and then lift weights.
You can make progress in both cardio or weightlifting. There’s no need to pick one or eliminate one
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#Weights #phsyique #Chicago #WorkoutTips #PersonalTrainer #nolimit #aesthetic #bodyfat #WeightLoss  #class #focus #portfolio #creativity #mua #makeuptutorials #LosAngeles #california #Downtown #photoshoot #modeling #La #santamonica #musclebeach #shoulderpress #veniceBeach
Nathan Ortiz - @chicago_fit_life  Instagram Profile - enidealkilo.com
chicago_fit_life
0

Muscle Beach Workout Let’s Go!! Even though cardio isn’t needed for weight loss, it’s still important to do for heart health. Any form of cardio is good as long as it gets your heart rate up. But if you want to lift weights and do cardio you should consider the time you do cardio. If your main priority is muscle growth, do cardio AFTER you lift. This will give you more energy for you actual workout. Otherwise, if you did cardio before, you’d be tired for your lifting session ‍️If your goal is cardiovascular endurance, them focus on them first, and lift after. This way you can prioritise running and then lift weights. You can make progress in both cardio or weightlifting. There’s no need to pick one or eliminate one . . . . . . . . . . . . . . #Weights#phsyique#Chicago#WorkoutTips#PersonalTrainer#nolimit#aesthetic#bodyfat#WeightLoss #class#focus#portfolio#creativity#mua#makeuptutorials#LosAngeles#california#Downtown#photoshoot#modeling#La#santamonica#musclebeach#shoulderpress#veniceBeach

Keepin' it Explosive @michaelcvazquez 
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Looking to get into the best shape of your life? 
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FOLLOW US  @activebounty
FOLLOW US  @activebounty
FOLLOW US  @activebounty
Fitness | Health | Motivation - @activebounty  Instagram Profile - enidealkilo.com
activebounty
7

Keepin' it Explosive @michaelcvazquez - Looking to get into the best shape of your life? - FOLLOW US @activebounty FOLLOWUS @activebounty FOLLOWUS @activebounty

Just whatever you do... please don’t be this guy . Wipe it down!
Ben Honour-Smith - @bodysculptorben  Instagram Profile - enidealkilo.com
bodysculptorben
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Just whatever you do... please don’t be this guy . Wipe it down!

QUADS QUADS QUADIZZZZZ
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Make sure to leave a liketo support me and my content beauties it helps me a lot
▪︎
I'm not joking when I say that this workout get me so sore. Honestly guyzz I couldn't walk properly for almost 3days. Since I'm really focusing to gain mass muscle on my little legs I have no choice but to put in on work. There's no magic way, IF YOU WANT TO BUILD MUSCLE YOU HAVE TO STEP OUT OF YOUR COMFORT ZONE TO PROGRES
▪︎
So here's the workout, warm up yourself to prevent any injuries and let's get it done, we got this, STRONG is the new BEAUTYHappy friyayeee
▪︎
One Leg Deficit Static Lunges 10reps-4sets
Heels Elevated Ktbl Squat 10reps-4sets
BB Dl 12,10,8,6,4 Increase the weight by 5pounds
BB Squat 6reps-4sets
Leg Extension 12,10,8 4sets decrease the weight by 15pounds
▪︎
Outfit: @gymsharkwomen @gymshark
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Karnium-Last Night
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#workout #workoutmotivation #workoutvideos #gym #gymlife #strong #health #lifting #fitness #motivation #passion #weightloss #fit #fitjourney #fitmom #youcandoit #weightlosstransformation #fitfam #instafit #legsworkout #lowerbodyworkout #quads #quadsworkout #gainz #mass #journeyofafitmom #gymsharktrain #gymtips #workouttips #eatclean @get_fit_videos  @sculptlifestyle
Haj🌸 - @haj_haj  Instagram Profile - enidealkilo.com
haj_haj
2

QUADS QUADS QUADIZZZZZ ▪︎ Make sure to leave a liketo support me and my content beauties it helps me a lot ▪︎ I'm not joking when I say that this workout get me so sore. Honestly guyzz I couldn't walk properly for almost 3days. Since I'm really focusing to gain mass muscle on my little legs I have no choice but to put in on work. There's no magic way, IF YOU WANT TO BUILD MUSCLE YOU HAVE TO STEP OUT OF YOUR COMFORT ZONE TO PROGRES ▪︎ So here's the workout, warm up yourself to prevent any injuries and let's get it done, we got this, STRONG is the new BEAUTYHappy friyayeee ▪︎ One Leg Deficit Static Lunges 10reps-4sets Heels Elevated Ktbl Squat 10reps-4sets BB Dl 12,10,8,6,4 Increase the weight by 5pounds BB Squat 6reps-4sets Leg Extension 12,10,8 4sets decrease the weight by 15pounds ▪︎ Outfit: @gymsharkwomen@gymshark ▪︎ Karnium-LastNight ▪︎ #workout#workoutmotivation#workoutvideos#gym#gymlife#strong#health#lifting#fitness#motivation#passion#weightloss#fit#fitjourney#fitmom#youcandoit#weightlosstransformation#fitfam#instafit#legsworkout#lowerbodyworkout#quads#quadsworkout#gainz#mass#journeyofafitmom #gymsharktrain#gymtips#workouttips#eatclean@get_fit_videos @sculptlifestyle

FRIDAY FITNESS FIESTAS WITH our founder, pro surfer and celebrity personal trainer  @tehillahmcguinness    ___________________________________________
Grab a weight or weighted object ( I wouldn't recommend a human baby though) , sliders or  2x dish clothes ( I wouldn't reccomend kitchen toweling roll as you will see shortly ) ________________________________________________
••1st exercise - 40 seconds work, 20 seconds break
••2nd exercise - 3 leg variations using sliders, dish clothes or anything 'slidey'. Complete 20 seconds per leg variation to give you 1 minute of work . Rest for 40 seconds to a minute
 depending on how you feel. •• Add this lil finisher to your workout or if you only have limited time to work out, Try 4-6 rounds. -----‍️ YOU.WILL.FEEL.THIS.----- __________________________________________________Keep your core engaged and initiate movement through this. ••Be careful not to over extend through your back when doing the 1st exercise. Keep your back as flat on the mat as possible by engaging your core when you extend your legs and arms out. ••When doing the second exercise be careful not to let your hips and back dip down. Keep it steady and strong through the shoulders. Core engaged, back in the 'table top position' and use those glutes to get those legs moving while keeping your torso as stable as possible. 
___________________________________________________
••⏱ REMEMBER... You can adjust the work and rest times to suit your fitness level. Don't ever compromise your technique to race the clock. Go at your own pace.

#happyfriday  #fridayfitnessfiesta #homeworkout .
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#fitness #fridayfitness #exercise  #training #exercise #workoutvideos #weightloss #bodytoning #exercisevideos #workouttips #fullbodyworkout #coreworkout #surffitness #strongbody #strongmind #motivation #personaltraining #personaltrainer #ohanafitsurf #Fitnessholiday  #getitdone
Ohana Surf & Fitness - @ohanafitsurf  Instagram Profile - enidealkilo.com
ohanafitsurf
0

FRIDAY FITNESS FIESTAS WITH our founder, pro surfer and celebrity personal trainer @tehillahmcguinness ___________________________________________ Grab a weight or weighted object ( I wouldn't recommend a human baby though) , sliders or 2x dish clothes ( I wouldn't reccomend kitchen toweling roll as you will see shortly ) ________________________________________________ ••1st exercise - 40 seconds work, 20 seconds break ••2nd exercise - 3 leg variations using sliders, dish clothes or anything 'slidey'. Complete 20 seconds per leg variation to give you 1 minute of work . Rest for 40 seconds to a minute depending on how you feel. •• Add this lil finisher to your workout or if you only have limited time to work out, Try 4-6 rounds. -----‍️ YOU.WILL.FEEL.THIS.----- __________________________________________________Keep your core engaged and initiate movement through this. ••Be careful not to over extend through your back when doing the 1st exercise. Keep your back as flat on the mat as possible by engaging your core when you extend your legs and arms out. ••When doing the second exercise be careful not to let your hips and back dip down. Keep it steady and strong through the shoulders. Core engaged, back in the 'table top position' and use those glutes to get those legs moving while keeping your torso as stable as possible. ___________________________________________________ ••⏱ REMEMBER... You can adjust the work and rest times to suit your fitness level. Don't ever compromise your technique to race the clock. Go at your own pace. #happyfriday #fridayfitnessfiesta#homeworkout. . . . . . . . . . . . . . . . . . . . . . . . #fitness#fridayfitness#exercise #training#exercise#workoutvideos#weightloss#bodytoning#exercisevideos#workouttips#fullbodyworkout#coreworkout#surffitness#strongbody#strongmind#motivation#personaltraining#personaltrainer#ohanafitsurf#Fitnessholiday #getitdone

Feel like your arms are working harder than your back on back day?⁣
⁣
One simple adjustment can help change that so your back not only is the target, but stays the target. ⁣
⁣
By leading your exercises with your shoulder blade, the back gets all the attention! ⁣
⁣
Check out the video for further explanation 🤗 ⁣
*𝘴𝘰𝘶𝘯𝘥 𝘰𝘯*⁣
⁣
#jaceeloufittips
JaceeLou — Personal Trainer - @jaceelou  Instagram Profile - enidealkilo.com
jaceelou
4

Feel like your arms are working harder than your back on back day?⁣ ⁣ One simple adjustment can help change that so your back not only is the target, but stays the target. ⁣ ⁣ By leading your exercises with your shoulder blade, the back gets all the attention! ⁣ ⁣ Check out the video for further explanation 🤗 ⁣ *𝘴𝘰𝘶𝘯𝘥 𝘰𝘯*⁣ ⁣ #jaceeloufittips

🤔🤔 what  you think for this 🤔🤔
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Cool ??
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stupid ??
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Follow  @gym_fitness_fans
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Credit for dm please 
#gym_fitness_fans #gymbodybuildings #absworkout #healthyfood #workouttips
Gym_Fitness_fans - @gym_fitness_fans  Instagram Profile - enidealkilo.com
gym_fitness_fans
3

🤔🤔 what you think for this 🤔🤔 . . Cool ?? . . stupid ?? . . . Follow @gym_fitness_fans . . . Creditfor dm please #gym_fitness_fans#gymbodybuildings#absworkout#healthyfood#workouttips

Anzeige/Ad | Different day, another ball exercise. Happy weekend!  #IWILL @UNDERARMOURDACH
Photo credit: @kike_photography
Yusra Mardini - @mardiniysra  Instagram Profile - enidealkilo.com
mardiniysra
11

Anzeige/Ad | Different day, another ball exercise. Happy weekend! #IWILL@UNDERARMOURDACH Photocredit: @kike_photography

Wanna see more definition and increase muscle? Focus on eliminating momentum and increasing time under tension for the muscle you're working.

Momentum is an outside force and can decrease the tension and stress on the muscle you're trying to work which typically means a decrease in muscle fiber recruitment and allows the muscle to get more relief during your reps or set.  Wanna know how to maximize your workouts, muscle development and ramp up your metabolism? Follow these simple rules:

1. Slow down your tempo to increase stress and tension on the muscle.

2. Decrease weight if you're using any momentum to really focus on maximizing the contraction and elongation of the muscle.

3. Focus hitting different angles of the muscle to get the most completed range of motion for the muscle. ie. Overhead extensions allow for the greatest elongation of the triceps but not the greatest contraction which happens to be during a pushdown that contracts behind your body and not in front of your torso. (many more of these exist that many people don't know about)

4. Decrease the rests you take between sets.

5. Make your workouts reflect your goals. ie. If you're looking to lose weight, circuit training and HIIT workouts are great for this and take up less overall time during the workouts! If you're trying to increase muscle size or density, hypertrophy variations are ideal!

Let me know what your goals are and what fitness level you're at currently below!  #lancecaroncoaching #fatlosstips #fatlosshelp #weightloss #weightlossideas #weightlosstips #weightlosshelp #fatloss #fatlossideas #fitnessadvice #nutrition #trainertips #healthyswaps #abs #fatlossgoals #womensfitness #fitnessmotivation #bodyfatloss #mensfitness #flexibledieting #workouttips #fitnesscoach #fitnesstips #fitspo #sarasotafl #mealplan #sarasota #sarasotatrainer #srq
Lᴀɴᴄᴇ Cᴀʀᴏɴ - Fɪᴛɴᴇss Cᴏᴀᴄʜ - @lance.caron  Instagram Profile - enidealkilo.com
lance.caron
2

Wanna see more definition and increase muscle? Focus on eliminating momentum and increasing time under tension for the muscle you're working. Momentum is an outside force and can decrease the tension and stress on the muscle you're trying to work which typically means a decrease in muscle fiber recruitment and allows the muscle to get more relief during your reps or set. Wanna know how to maximize your workouts, muscle development and ramp up your metabolism? Follow these simple rules: 1. Slow down your tempo to increase stress and tension on the muscle. 2. Decrease weight if you're using any momentum to really focus on maximizing the contraction and elongation of the muscle. 3. Focus hitting different angles of the muscle to get the most completed range of motion for the muscle. ie. Overhead extensions allow for the greatest elongation of the triceps but not the greatest contraction which happens to be during a pushdown that contracts behind your body and not in front of your torso. (many more of these exist that many people don't know about) 4. Decrease the rests you take between sets. 5. Make your workouts reflect your goals. ie. If you're looking to lose weight, circuit training and HIIT workouts are great for this and take up less overall time during the workouts! If you're trying to increase muscle size or density, hypertrophy variations are ideal! Let me know what your goals are and what fitness level you're at currently below! #lancecaroncoaching#fatlosstips#fatlosshelp#weightloss#weightlossideas#weightlosstips#weightlosshelp#fatloss#fatlossideas#fitnessadvice#nutrition#trainertips#healthyswaps#abs#fatlossgoals#womensfitness#fitnessmotivation#bodyfatloss#mensfitness#flexibledieting#workouttips#fitnesscoach#fitnesstips#fitspo#sarasotafl#mealplan#sarasota#sarasotatrainer#srq

Healthy mind, healthy heart & a healthy body  Your overall success is dependent on the state of your mental , so cut out the negativity , cut out the bullshit & cut off the people holding you back  .
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#1upnutrition #wordsofwisdom #wordporn  #dailyquotes #gymshark #gymtime #fitness #fitnesslover #fitnessmotivation #gymmotivation  #fit #likeforlikes #like4likes #followforfollowback #gym #workout #workouttips #workoutroutine #sixstarpronutrition #musclepharm #gains #gainsville #flex #torontofitness #torontofitfam #zyzz #fitfam #instagym #fitlife #cellucor
BD |Fitness & Nutrition 🇨🇦 - @bd_fitnesss  Instagram Profile - enidealkilo.com
bd_fitnesss
2

Healthy mind, healthy heart & a healthy body Your overall success is dependent on the state of your mental , so cut out the negativity , cut out the bullshit & cut off the people holding you back . . . . . . . . #1upnutrition#wordsofwisdom#wordporn #dailyquotes#gymshark#gymtime#fitness#fitnesslover#fitnessmotivation#gymmotivation #fit#likeforlikes#like4likes#followforfollowback#gym#workout#workouttips#workoutroutine#sixstarpronutrition#musclepharm#gains#gainsville#flex#torontofitness#torontofitfam#zyzz#fitfam#instagym#fitlife#cellucor

Wie gestern versprochen hier ein weiterer Beitrag zum Thema Splitten. Push-Pull bedeutet, dass du an einem Tag alle Übungen machst, bei denen du an Widerständen ziehst (z.B. Rudern) und an einem anderen alle Übungen, bei denen du Widerstände drückst (z.B. Liegestütz). Welche Splits kennt ihr noch? Ich freue mich über Kommentare und wünsche euch ein Happy Weekend!  #homegymgirls

PS: wenn du nicht genau weißt worum es geht und den gestrigen Beitrag zum Split noch nicht gelesen hast, lohnt es sich!:) Hat dich der Beitrag inspiriert?
Ich würde mich freuen, wenn du eine Freundin markierst, die genauso davon profitieren könnte! Lasst mich gerne wissen was euch beschäftigt und ich gehe in den nächsten Beiträgen darauf ein!:) Liebe Grüße Yvonne vom Home Gym Magazin 

Folge @homegym.magazin für mehr Fitness Tipps und Motivation! 
#fitfamgermany #girlsfitness #workout #trainingsplan #fitnessliebe #krafttraining #fitnessquotes  #muskelkater
#germanfitness #fitfamdeutschland #fitfamde #bauchtraining #beintraining #bauchbeinepo #armworkout #rückentraining #frauenfitness #frauenpower #fitnessinspiration #fitspo #fitnesslifestyle #workouttips #fitnesstips
#trainieren #muskelnaufbauen
#fittip #fitnessadvice #fitnessgirl #fitinspiration
Home Gym Magazin - @homegym.magazin  Instagram Profile - enidealkilo.com
homegym.magazin
2

Wie gestern versprochen hier ein weiterer Beitrag zum Thema Splitten. Push-Pull bedeutet, dass du an einem Tag alle Übungen machst, bei denen du an Widerständen ziehst (z.B. Rudern) und an einem anderen alle Übungen, bei denen du Widerstände drückst (z.B. Liegestütz). Welche Splits kennt ihr noch? Ich freue mich über Kommentare und wünsche euch ein Happy Weekend! #homegymgirls PS:wenn du nicht genau weißt worum es geht und den gestrigen Beitrag zum Split noch nicht gelesen hast, lohnt es sich!:) Hat dich der Beitrag inspiriert? Ich würde mich freuen, wenn du eine Freundin markierst, die genauso davon profitieren könnte! Lasst mich gerne wissen was euch beschäftigt und ich gehe in den nächsten Beiträgen darauf ein!:) Liebe Grüße Yvonne vom Home Gym Magazin Folge @homegym.magazinfür mehr Fitness Tipps und Motivation! #fitfamgermany#girlsfitness#workout#trainingsplan#fitnessliebe#krafttraining#fitnessquotes #muskelkater #germanfitness#fitfamdeutschland#fitfamde#bauchtraining#beintraining#bauchbeinepo#armworkout#rückentraining#frauenfitness#frauenpower#fitnessinspiration#fitspo#fitnesslifestyle#workouttips#fitnesstips #trainieren#muskelnaufbauen #fittip#fitnessadvice#fitnessgirl#fitinspiration

5 meals that will HELP YOU to LOSE WEIGHT:
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1. Eat salad with Salmon. Add some berries and sprinkle some beans of your choice
2. Protein shake with high fiber
3. Bowl of berries or just strawberries (not blue berries because they have a lot of calories with little volume)
4. Eat egg whites and turkey bacon instead of whole eggs and bacon. I recommend limit one egg per meal if you can’t stand egg whites.
5. Low calorie whole wheat bread with your sandwiches.
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Bonus: leverage salads to help fill you up with any meal you have—including cheat meals.
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Hope this helps! If you want specific meal plans and workout plans send me a dm to learn more!
Miguel Weightloss Muscle Coach - @themiguelmartinezjuarez  Instagram Profile - enidealkilo.com
themiguelmartinezjuarez
3

5 meals that will HELP YOU to LOSE WEIGHT: . 1. Eat salad with Salmon. Add some berries and sprinkle some beans of your choice 2. Protein shake with high fiber 3. Bowl of berries or just strawberries (not blue berries because they have a lot of calories with little volume) 4. Eat egg whites and turkey bacon instead of whole eggs and bacon. I recommend limit one egg per meal if you can’t stand egg whites. 5. Low calorie whole wheat bread with your sandwiches. . Bonus: leverage salads to help fill you up with any meal you have—including cheat meals. . Hope this helps! If you want specific meal plans and workout plans send me a dm to learn more!

If you’re looking for a new cardio core workout routine or some workout motivation, check out our most recent blog post. Link in bio!
All of the Things - @allofthethings18  Instagram Profile - enidealkilo.com
allofthethings18
3

If you’re looking for a new cardio core workout routine or some workout motivation, check out our most recent blog post. Link in bio!

Hotel gyms are usually okay for getting in a good workout but I cant wait to be home to crush it there. 
Enjoying my time in swift current this week tho. On another note I miss my girl soooooooo much!!! Cant wait to see her again.
NAOMI ROBERTS - @naomirobertsfitness  Instagram Profile - enidealkilo.com
naomirobertsfitness
1

Hotel gyms are usually okay for getting in a good workout but I cant wait to be home to crush it there. Enjoying my time in swift current this week tho. On another note I miss my girl soooooooo much!!! Cant wait to see her again.

We had 5 of our @glowbypopsugar trainers share their tips for staying fit & strong all Summer long! 🤩 Tap the  in our bio for their workout recs
POPSUGAR Fitness - @popsugarfitness  Instagram Profile - enidealkilo.com
popsugarfitness
19

We had 5 of our @glowbypopsugartrainers share their tips for staying fit & strong all Summer long! 🤩 Tap the in our bio for their workout recs

Wanna know how I grew to love running?  Consistency! I just kept going on runs. Inside, outside, up hills, down mountains. Over time I got better and better and now I can’t imagine my life without running. I don’t run nearly as much as I used to, but it’s still such a good form of stress relief and it’s good for my heart!  .

If you don’t love it, don’t worry you don’t have to ‍️ but if you want to learn to like it, just keep trying. You’ll get there with patience and practice!  have a great weekend!! .
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#consistency #persistence #discipline #dontgiveup #perseverance #willpower #runninggirl #runningtime #runforlife #runforfun #fitandwell #enjoyrunning #haterunning #fitnesstips #runningtips #runningislife #fitnesscoach #nevernotrunning #healthtips #fittips #utahrun #runutah #outdoorrunning #runmore #workoutroutine #workouttips #wellnessblogger #holisticliving
Amy- BS Exercise, Nutritionist - @fitandwellamy  Instagram Profile - enidealkilo.com
fitandwellamy
0

Wanna know how I grew to love running? Consistency! I just kept going on runs. Inside, outside, up hills, down mountains. Over time I got better and better and now I can’t imagine my life without running. I don’t run nearly as much as I used to, but it’s still such a good form of stress relief and it’s good for my heart! . If you don’t love it, don’t worry you don’t have to ‍️ but if you want to learn to like it, just keep trying. You’ll get there with patience and practice! have a great weekend!! . . . . #consistency#persistence#discipline#dontgiveup#perseverance#willpower#runninggirl#runningtime#runforlife#runforfun#fitandwell#enjoyrunning#haterunning#fitnesstips#runningtips#runningislife#fitnesscoach#nevernotrunning#healthtips#fittips#utahrun#runutah#outdoorrunning#runmore#workoutroutine#workouttips#wellnessblogger#holisticliving

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Today's WOD include toes to bar. Focus on shutting the window as you move through the hallow position in the kip. This will activate your lats and help build your straight arm strength.
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#toestobar #crossfit #wod #coaching #workouttips #themoreyouknow #kalispell #flathead #montana
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Great tips from @whiteboard_daily
@iron_hawk_crossfit  Instagram Profile - enidealkilo.com
iron_hawk_crossfit
2

. Today's WOD include toes to bar. Focus on shutting the window as you move through the hallow position in the kip. This will activate your lats and help build your straight arm strength. . . . #toestobar#crossfit#wod#coaching#workouttips#themoreyouknow#kalispell#flathead#montana . . . Greattips from @whiteboard_daily

Hey My Little Peach Pits! A LOT of you have been training abs ALL wrong! Putting your Booty gains on the FLOOR of all places?! Nobody can even see your Booty that way! Meanwhile, ur leaving a perfectly good row machine available for use by some scrawny dad bod throwing away his “back day.” These pics are self explanatory, so I’m gonna explain to you how to REALLY train your abs:
1️⃣ Place dirty hiking shoes on row machine
2️⃣Place clean hands on sweaty floor
3️⃣Tilt Booty to the ceiling
4️⃣Pull knees into chest for full Booty presentation 
5️⃣Collect admiration gains AND ab gains so no matter how BIG your Booty gets, it’s CLEAR you workout

Ur welcome, Peach Pits!  #therealbootygains #bootygainz #bootygoals #bootybuilding #fittips #fitspo #ladylifters #bodybuilding #workouttips #summershred #summershredchallenge #beachbody #girlygains #workoutmotivation #gymlife #fitness #followme #soidonthavetowork #thickgirlfitness #absworkout #beastmode #fitnesspro #instafit #picoftheday #fridayfitness #nodaysoff #scientistsofinstagram #expert #modellife
Angelica “Jelly” Johnson - @therealbootygains  Instagram Profile - enidealkilo.com
therealbootygains
2

Hey My Little Peach Pits! A LOT of you have been training abs ALL wrong! Putting your Booty gains on the FLOOR of all places?! Nobody can even see your Booty that way! Meanwhile, ur leaving a perfectly good row machine available for use by some scrawny dad bod throwing away his “back day.” These pics are self explanatory, so I’m gonna explain to you how to REALLY train your abs: 1️⃣ Place dirty hiking shoes on row machine 2️⃣Place clean hands on sweaty floor 3️⃣Tilt Booty to the ceiling 4️⃣Pull knees into chest for full Booty presentation 5️⃣Collect admiration gains AND ab gains so no matter how BIG your Booty gets, it’s CLEAR you workout Ur welcome, Peach Pits! #therealbootygains#bootygainz#bootygoals#bootybuilding#fittips#fitspo#ladylifters#bodybuilding#workouttips#summershred#summershredchallenge#beachbody#girlygains#workoutmotivation#gymlife#fitness#followme#soidonthavetowork#thickgirlfitness#absworkout#beastmode#fitnesspro#instafit#picoftheday#fridayfitness#nodaysoff#scientistsofinstagram#expert#modellife

THE FUTURE OF PLUR
DANNY TRAN - @danny21tran  Instagram Profile - enidealkilo.com
danny21tran
39

THE FUTURE OF PLUR

I don’t like making videos/stories where I talk often because:
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1 - Not everyone can understand a rambling cockney.
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2 - I am a self confessed motormouth and talk too fast.
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However I believe this subject deserves a video response. It’s one thing to spread incorrect information, or advertise a shitty supplement for a bit of cash, and not think much of it. But the reality of people taking this information to heart and applying it to their life can be fucking devastating as proved by the near death of an 18 month year old baby.
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Edit - Just got asked about the shirt, @contactcoffeeco .

#vegan #personaltraineruk #gymtips #nutrition #londonfitness #teamsciene #workouttips #ruislip #workout #bullshitfree #postnatalexercise #getfit #gymtips #fitnessjourney #gymlife #fitfamuk  #londonpt #coreworkout #slimmingworlduk #strengthtraining #weightraining #exercise #fittips #diet #fattofitjourney #weightloss #weightwatchers #fitspiration #gymnewbie #fitfamlondon
Tom Reardon - @highcaliberfitness_uk  Instagram Profile - enidealkilo.com
highcaliberfitness_uk
10

I don’t like making videos/stories where I talk often because: . 1 - Not everyone can understand a rambling cockney. . 2 - I am a self confessed motormouth and talk too fast. . However I believe this subject deserves a video response. It’s one thing to spread incorrect information, or advertise a shitty supplement for a bit of cash, and not think much of it. But the reality of people taking this information to heart and applying it to their life can be fucking devastating as proved by the near death of an 18 month year old baby. . Edit - Just got asked about the shirt, @contactcoffeeco. #vegan#personaltraineruk#gymtips#nutrition#londonfitness#teamsciene#workouttips#ruislip#workout#bullshitfree#postnatalexercise#getfit#gymtips#fitnessjourney#gymlife#fitfamuk #londonpt#coreworkout#slimmingworlduk#strengthtraining#weightraining#exercise#fittips#diet#fattofitjourney#weightloss#weightwatchers#fitspiration#gymnewbie#fitfamlondon

We all know that regular exercise is good for your health, mind & body...but did you know it’s also extremely good for your skin? I definitely notice a difference in my skin if I don’t work out for a few days! When you exercise, you increase blood flow which nourishes skin cells & keeps them vital. Also, when you work up a good sweat you receive a mini facial! When your pores dilate, the sweat expels trapped oil & dirt! Exercising can also help with acne! One of the causes of acne is stress & as we know, exercise reduces stress levels. So if you are looking for glowing skin, go get your sweat on! ——————————————————————————
#glow #healthyskin #healthyskintip #healthyskintips #getyoursweaton #sweat #benefitsofexercise #exercisebenefits #fitnessmotivation #healthymotivation #pineappleclothing #happyinpineapple Sports bra by @pineappleclothing_com
Heather Murphy - @healthyhappyhot_fitness  Instagram Profile - enidealkilo.com
healthyhappyhot_fitness
10

We all know that regular exercise is good for your health, mind & body...but did you know it’s also extremely good for your skin? I definitely notice a difference in my skin if I don’t work out for a few days! When you exercise, you increase blood flow which nourishes skin cells & keeps them vital. Also, when you work up a good sweat you receive a mini facial! When your pores dilate, the sweat expels trapped oil & dirt! Exercising can also help with acne! One of the causes of acne is stress & as we know, exercise reduces stress levels. So if you are looking for glowing skin, go get your sweat on! —————————————————————————— #glow#healthyskin#healthyskintip#healthyskintips#getyoursweaton#sweat#benefitsofexercise#exercisebenefits#fitnessmotivation#healthymotivation#pineappleclothing#happyinpineappleSports bra by @pineappleclothing_com

Heading into the long weekend like............ #TeamSELF
SELF - @selfmagazine  Instagram Profile - enidealkilo.com
selfmagazine
25

Heading into the long weekend like............ #TeamSELF

Happiness -  when reality better ,  than dream ...   Я верю в солнце ,  даже когда оно не светит ,  и верю в любовь , даже когда ее не испытываю ...  #worldclass #яworldclass #сергейбибик #sergbibik #workout #workout #workoutfit #workout24 #workoutoftheday #workouttips #workoutplan #workoutday #workoutgoals #gymworkouts #fitnessworkout #workoutgear #workoutwear #workoutlife #funworkout #воркаут #воркаут24 #воркаутвмассы #воркаутмания
💚SERG BIBIK❤✨ - @sergbibik  Instagram Profile - enidealkilo.com
sergbibik
14

Happiness - when reality better , than dream ... Я верю в солнце , даже когда оно не светит , и верю в любовь , даже когда ее не испытываю ... #worldclass#яworldclass#сергейбибик#sergbibik#workout#workout#workoutfit#workout24#workoutoftheday#workouttips#workoutplan#workoutday#workoutgoals#gymworkouts#fitnessworkout#workoutgear#workoutwear#workoutlife#funworkout#воркаут#воркаут24#воркаутвмассы#воркаутмания

#workouttips

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