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@minorityfitness - Minority Fitness

💥Helping Men Build Muscle and Minimise Fat 💥 💪Daily Training & Nutrition Tips 🍎 👇👇Get Your Muscle Building Freebies😋

@minorityfitness

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6 HACKS TO MAKE FAT LOSS EASIER by @grantgirsky⠀⠀⠀⠀⠀⠀⠀⠀⠀
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While losing weight is never easy, here are a few ti
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6 HACKS TO MAKE FAT LOSS EASIER by @grantgirsky⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Whilelosing weight is never easy, here are a few tips I've found that can make the process a little bit easier⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Remember, when it comes to fat loss, creating a calorie deficit is most important. This means your body is burning more calories than you take in via food. As you look on this list, you will see that these hacks are all based around limiting total calorie intake in some way (except pizza…because pizza is delicious).⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Chewing Gum: Can help curb hunger when you feel like grabbing a snack. Look for a sugar-free version.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Coffee: As long as you are drinking it black, or only adding a small amount of cream/sweetener, coffee can be a great option to curb hunger & give you a nice energy boost.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Strawberries: For reference here, a whole pound of strawberries is only 150 calories. You can eat half a pound of strawberries for 75 calories. Talk about feeling full & satisfied!⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sparkling Water: Zero calorie drinks can be a great option to hold you over between meals.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Step Goals: Setting a daily step goal can help to increase daily activity levels and burn additional calories, without actually feeling like you have to add dedicated time to your day for cardio.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Pizza: Lol. Just kidding on this one. While all foods are totally fine in moderation, that's the key…they need to be included in moderation! If you find yourself struggling to lose weight, but eat pizza or other high calorie foods on a regular basis, that just may be a factor that's holding you back.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Do you currently use any of these hacks? Let me know below!⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fitnesstips#gymtips#weightlifting#gym#fitness#gains#liftweights#healthylifestyle#workouttips#getinshape#buildmuscle#workout#food

London, United Kingdom
🔥WHAT 500 CALORIES LOOK LIKE🔥 BY @nutritionculture⠀⠀⠀⠀⠀⠀⠀⠀⠀
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As most of you probably already
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🔥WHAT 500 CALORIES LOOK LIKE🔥 BY @nutritionculture⠀⠀⠀⠀⠀⠀⠀⠀⠀ ___________________⠀⠀⠀⠀⠀⠀⠀⠀⠀ Asmost of you probably already know, not all food items have the same amount of calories. Generally, foods that are higher in fat tend to have more calories, given that 1 gram of fat is 9 calories, whereas protein & carbs have 4 calories each per gram.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ___________________⠀⠀⠀⠀⠀⠀⠀⠀⠀ In addition, carbs & fruits/veggies tend to be much more filling, yet less calorie dense. This means that you can intake a much higher volume of these foods, yet also feel more satiated. This is why when it comes to fat loss, it is important that you strategically eat foods that are less calorie dense so you can avoid a constant feeling of hunger.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ___________________⠀⠀⠀⠀⠀⠀⠀⠀⠀ However, that being said, you should not be completely avoiding all the foods on the left side of the diagram. Rather, eat a balanced diet, while keeping in mind which foods can help you feel full for longer w/o consuming a large amount of calories.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ___________________⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tag a friend that needs to see this!👇⠀⠀⠀⠀⠀⠀⠀⠀⠀ __________________ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fitnesstips#gymtips#weightlifting#gym#fitness#gains#liftweights#healthylifestyle#workouttips#getinshape#buildmuscle#workout#food

Reading, England
3 Bicep Training Tips you were NEVER TAUGHT by @trainwithcarsen 
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When we think Bicep - we think elbow flexion, simply
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3 Bicep Training Tips you were NEVER TAUGHT by @trainwithcarsen _ When we think Bicep - we think elbow flexion, simply just curling the dumbbell up and shortening the angle at our elbow joint. ✅BUT we must not forget that the Bicep also aids in wrist supination❗️In English that essentially means turning your palms up to the ceiling. SO - when you are curling, don’t just think about curling UP...think about curling UP & OUT. That is how you will maximally contract your Bicep! _ Squeeze your Tricep at the bottom of your Bicep Curl❗️Sounds strange, right? Well, we know that when a muscle is contracted, the opposing (antagonist) muscle must be lengthened (stretched), SO - by squeezing your Tricep at the bottom of your Bicep Curl, you are fully lengthening your Bicep, which allows for the greatest possible range of motion. Greater range of motion = greater muscle tissue breakdown = more muscle gained! _ The Bicep is comprised of 2-heads (hence “bi”), the long head and the short head. Most of the time I see guys training biceps, they often forget about the long head. ✅The long head is targeted when the Bicep is worked in a lengthened position (stretched). For instance - incline curls do a great job of working the long head. The Bicep head is put under load in a lengthened position. If you’re not doing incline dumbbell curls, you’re leaving gains on the table! _ Let me know what other muscle groups you want me to cover on “Tips you were never taught”! - - #fitnesstips#gymtips#weightlifting#gym#fitness#gains#liftweights#healthylifestyle#workouttips#getinshape#buildmuscle

London, United Kingdom
KNOW YOUR CHICKEN by @nickkrantzfit⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🍗Chicken is an extremely popular option when it comes to lean pr
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KNOW YOUR CHICKEN by @nickkrantzfit⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🍗Chickenis an extremely popular option when it comes to lean protein, as it packs a considerable amount into a single serving without a lot of fat!⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ 👨‍🍳Plus, it’s easy to cook at home and available in most restaurants. Chicken dishes can be found on just about any menu, & literally cooked a million different ways!⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🧐But you may wonder exactly how many calories are in that chicken on your plate.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🐓Chicken comes in many cuts, including breasts, thighs, wings and drumsticks. Each cut contains a different number of calories and a different proportion of protein to fat.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ ☝🏻Remember, chicken with the skin adds a significant amount of calories and fat. Take the skin off before eating to reduce calories.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ ❤️Listed above are a couple different favorite chicken options. They are listed per 100 grams of consumption!⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⬇️Below, let me know what your favorite chicken go-to is!⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ . ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fitnesstips#gymtips#weightlifting#gym#fitness#gains#liftweights#healthylifestyle#workouttips#getinshape#buildmuscle#workout#food

London, United Kingdom
6 WAYS TO BOOST YOUR PROTEIN by @theskinnysurvivor 🔥💪🏻
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Looking to get the edge on your protein? 🤔
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Make sure to utili
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6 WAYS TO BOOST YOUR PROTEIN by @theskinnysurvivor🔥💪🏻 ㅤ Looking to get the edge on your protein? 🤔 ㅤ Make sure to utilise these strategies if you want to start hitting your protein targets everyday.⤵️ ㅤ 1. Add protein to your meals. Around 30-40grams of protein to each meal will allow you to hit your protein targets easily.✅ ㅤ 2. Protein snacks: Protein snacks will help give you and extra boost of protein on the go.✅ ㅤ 3. Smoothies: Having a protein smoothie can easily give you a boost of calories and hep you achieve eyer protein targets.✅ ㅤ 4. Pick the right foods. Make sure the foods you are eating are high in protein. Even many vegan sources can add to your total daily intake.✅ ㅤ 5. Don't Skip Breakfast: This is a prime opportunity to get in more protein.✅ ㅤ 6. Supplement: 1-2 Scoops of whey per day will give you a huge boost!✅ - - - #fitnesstips#gymtips#weightlifting#gym#fitness#gains#liftweights#healthylifestyle#workouttips#getinshape#buildmuscle#workout#food

London, United Kingdom
🦍🦍🦍TESTOSTERONE by @minorityfitness
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Shoutout to @trainwithcarsen for the post idea on this one 🔥
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Here’s a quick over
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🦍🦍🦍TESTOSTERONE by @minorityfitness - Shoutoutto @trainwithcarsenfor the post idea on this one 🔥 - Here’s a quick overview of the symptoms of low testosterone and how to naturally increase your levels. - Although low testosterone levels are linked to these symptoms, if you have some of them, don’t instantly diagnose yourself with low t levels. If the symptoms persist then it is recommend you see a doctor which may be able to test your testosterone levels. - The tips on the right will help you boost your natural levels of testosterone. Lifting weights, eating enough and sleeping enough are the key elements for optimising your test levels. - Go out and lift some heavy shit 💪💪 - - #fitnesstips#gymtips#weightlifting#gym#fitness#gains#liftweights#healthylifestyle#workouttips#getinshape#buildmuscle#workout#food

London, United Kingdom
By @selfcultured_
 Use this if you need help making gains as a student. The key is to constantly be eating. You don’t ne
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By @selfcultured_ Use this if you need help making gains as a student. The key is to constantly be eating. You don’t need to have 6 full meals but you need at least 3 full meals and a couple high calorie snacks •for your meals I recommend a meat such as chicken, beef, or turkey with a source of carbs like rice or potatoes * Your snacks can include protein shakes, granola bars, trail mix, protein bars, and pbjs * These high calorie snacks will make sure your getting enough calories in daily. * Oh and don’t forget to get your sleep in, that’s when your body will produce the most growth hormone so you actually put on muscle. If you found this helpful tag a friend and Toss me a follow. _____ #fitnesstips#gymtips#weightlifting#gym#fitness#gains#liftweights#healthylifestyle#workouttips#getinshape#buildmuscle#workout#food

London, United Kingdom
How to build your back! @jameskewfitness 
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STEP 1 - Choose 1-2 Vertical Pull Exercises
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STEP 2 - Choose 1-2 Horizont
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How to build your back! @jameskewfitness __ STEP 1 - Choose 1-2 Vertical Pull Exercises __ STEP 2 - Choose 1-2 Horizontal Pull Exercises __ STEP 3 - Use perfect form. Swinging weights around may make you feel like a beast but it's actually removing tension from your back and robbing you of your gains __ STEP 4 - Spread your back training volume out across 2-3 sessions (the research shows that higher training frequencies lead to better gains!) __ STEP 5 - Focus on progressive overload, but never at the expense of your form! __ If you're not stronger in 6 months time, then your back will look exactly the same! It all comes down to progressive overload 👌🏼 __ #fitnesstips#gymtips#weightlifting#gym#fitness#gains#liftweights#healthylifestyle#workouttips#getinshape#buildmuscle#workout#food

Get Strong & a pump by @minorityfitness
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Firstly, don’t take this too literally 😂 still aim for progressive overload on
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Get Strong & a pump by @minorityfitness - Firstly,don’t take this too literally 😂 still aim for progressive overload on all lifts. - Get strong at compound movements like bench press, squat, deadlift, over head press, bent over row etc. (Movements which involve large muscle groups). This means working in lower rep ranges, increasing rest time, possibly increasing number of sets and completing them at start of workout. - Get a pump with isolating exercises. Focus on engaging the muscles, work in higher rep ranges with shorter rest time. - Combining strength and hypertrophy training will add a good combination of mechanical tension and metabolic stress on the muscles for maximum growth - I usually aim for 3 compound movements and 3 isolation movements in each workout! 😃 - - #fitnesstips#gymtips#weightlifting#gym#fitness#gains#liftweights#healthylifestyle#workouttips#getinshape#buildmuscle

London, United Kingdom
Full Day Of Protein by @trainwithcarsen 
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Are you finding it hard to consume enough protein in a day❓The reason you’re
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Full Day Of Protein by @trainwithcarsen _ Are you finding it hard to consume enough protein in a day❓The reason you’re struggling is because you’re not planning ahead. You’re going with the flow and by the end of the day, you’re well off your protein goal for the day. _ If you look at what a full day of protein looks like listed out, it doesn’t look so bad. Now if you can start to plan ahead, it will help you to segment your protein periodically throughout the day so you are not far behind come the end of the day. _ Once you establish a routine, you will be much more consistent with your protein intake. Consistency is key for achieving any goal, and so is high protein. Start to structure your meals and snacks, and be more prepared for the day so that you can start hitting your protein goal on a daily basis. - - - #fitnesstips#gymtips#weightlifting#gym#fitness#gains#liftweights#healthylifestyle#workouttips#getinshape#buildmuscle#workout#food

London, United Kingdom
SQUAT STANCES by @fittestathletix & @evolvetrainingsystem ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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📌Quad Foward Focus⠀⠀⠀⠀⠀⠀⠀⠀⠀
Squats, by na
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SQUAT STANCES by @fittestathletix& @evolvetrainingsystem⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📌Quad Foward Focus⠀⠀⠀⠀⠀⠀⠀⠀⠀ Squats, by nature, are a quadricep-dominant exercise but the hamstrings and glutes are also active. However, certain adjustments can be made to focus more of the work onto the quadriceps. If you take a narrower stance with the feet hip-width apart, the hips aren’t able to flex as deeply and the thighs are forced to stop at 90 degrees or less. The reduced angle of the hips forces the work onto the quads limiting the action of the hamstring and glutes.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📌Hitting the Hamstrings⠀⠀⠀⠀⠀⠀⠀⠀⠀ The standard squat stance with the feet slightly wider than shoulder-width automatically focuses work onto the hamstrings. The hamstrings are activated through hip extension, meaning they’re at their most active as you straighten your legs and extend your hips. The wider your stance is, the deeper your hips will flex, therefore, exaggerating hip extension and forcing your hamstrings to activate.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ 📌Glutes⠀⠀⠀⠀⠀⠀⠀⠀⠀ The glutes are a tremendous source of power and strength, and if you can use their strength in a movement, you almost always should.⠀⠀⠀⠀⠀⠀⠀⠀⠀ Take a wider stance when squatting, such as 140-150 percent of shoulder width. This allows for greater posterior displacement of the hips⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fitnesstips#gymtips#weightlifting#gym#fitness#gains#liftweights#healthylifestyle#workouttips#getinshape#buildmuscle#workout#food

London, United Kingdom
How Is Your Pull-up Game by @trainwithcarsen 
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Pull-ups are one of the best exercises you should be doing to build a s
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How Is Your Pull-up Game by @trainwithcarsen _ Pull-ups are one of the best exercises you should be doing to build a strong back. Pull-ups are great because they allow you to challenge yourself with your own Bodyweight. _ We all start somewhere when it comes to pull-ups. Whether you’re just getting started and working with assisted pull-ups, or if you’re a pull-up warrior adding extra weight to your pull-ups. _ Use this guide to determine where you’re currently at, and continue to work your way up by improving your muscular strength and pull-up form. 💢Let me know how your pull-up game is in the comments below! _ - - #fitnesstips#gymtips#weightlifting#gym#fitness#gains#liftweights#healthylifestyle#workouttips#getinshape#buildmuscle#workout#food

London, United Kingdom