✅ 100g de frango desfiado
✅ 50g de inhame cozido e amassado
✅ 1 colher de sopa de aveia em flocos finos ⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅ Mozarella de búfala em cubos para rechear ⠀⠀⠀⠀⠀⠀⠀⠀⠀
✅ Nozes trituradas e gergelim para empanar ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Modo de preparo: Coloque o inhame e o frango no processador, Bata bem, e depois a aveia e bata mais um pouco
Modele o salgado e Recheie com a mozarella. Empane com a mistura de nozes e gergelim e leve ao forno até que fique dourado ou na airfryer por uns 15 minutos.
Comment below "DELOAD" if you enjoy the content/post.
Follow me @skiman.factual.fitness for daily nutritional & training advice! 😉
*WHEN AND HOW TO DELOAD* by @skiman.factual.fitness
The fitness community has this misconception of more is better and that overtraining is just a myth.
Most come to think that deloads are for the weak and that it is just a symptom of improper diet or inadequate rest. Even though you may have your nutrition, sleep and training all dialed in there is still a chance that you may be overtraining and your body could use a break. If you find that you do not need a break it could also be that your training is suboptimal and you are not providing enough stimulus.
Let us go over what a deload actually is and how to implement when it may be necessary.
So a deload by definition is a reduction of training intensity or volume. What is recommended is in the range of 50% reduction of reps from your current programming or with load which can 50-60% of your one-rep max which normally would be working with 80-90% on normal non-deloading training weeks.
Let us dive into those individuals that would benefit and not benefit from a deload. So in short the individuals that are really pushing themselves in the gym and sticking to their diets will be the ones that benefit from a deload. If you are not tracking lifts, progressive overloading with weight over time, going through the motions in the gym and not sticking to your diet then deloading may not be beneficial for you and may not provide you the rest, recovery and rebounds effect as the training is suboptimal from the start.
Simply put if the work in the gym is weak so are the results so therefore a deload from weak training may not be beneficial.
Now when to deload?
Signs of aches and pain in the joints, low energy levels, workouts are suffering (which in general would cause lack of motivation of course) are all symptoms of when it may time for a deload.
Continue in the comments...
10 months difference between these pictures. I have been training for almost 4 years now, but I’ve always been scared to lift heavy. I thought that if I would, I’d get super bulky. But 10 months ago I realized that with the way I was training, I would never reach my goals, so I changed everything. I changed my diet, the way I was training and my mentality. BEST thing I ever did, I have reached so many goals and I’m finally seeing a lot of change. I’m stronger now which feels great. Word of advice don’t wait 3 years, don’t be afraid to lift heavy, you won’t get bulky or get too muscular to fast, it takes A LOT of time to built muscle, so keep trying new things till you find something that’s works for you. 😊😊
Gonna start posting more transformation pictures, keeps me motivated 💪🏽
17 3033 days ago
I find it quite difficult to make nice picture where I live, so I’ll keep throwing it back to the most amazing holiday. Until I find a way to make some nicer pics here. 🧚🏽♀️🧚🏽♀️
I am so happy to be able to go back to the gym after nearly a month off due to breaking my arm. I still can't lift with my right arm until it has healed but I've still been able to get some cardio, bodyweight and machine leg work and left arm work in 💪🏻. Yesterday was the 2nd time I went back in and I am definitely feeling much better for it!
Little snippet of my leg day. This day was lighter weight and more reps to get my cardio back up. #TimetoTransform
🖤Wearing @jednorthwomen ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
⚫️ I always drink my @blackstonelabs_official isolate protein immediately after my workouts. My favorite flavors are the cookies and cream and chocolate! 🤤
🖤 Save 20% off using off b using my 🖤Code: thehaleykate
66 4171 hours ago
240kg hip thrust for 5, after 180, 200 and 220 for 5 as well. Coming for that Northumbria university record purely so I can say I have the strongest butt in Northumbria 😂⠀⠀⠀⠀⠀⠀⠀⠀⠀
RIP Emma’s hips 😂🌚.....
Parte de mi rutina de hoy (hombros-shoulders) he incrementado esta parte del cuerpo de 2-3 veces por semana porque es la que más me cuesta difinir. Cada cuerpo es distinto a algunos les cuesta más las piernas, brazos, abdomen etc. Siempre hay que administrar nuestros entrenamientos deacuerdo a nuestras metas personales. Hoy les muestro este ejercicio que me gusta mucho, lo hice en pirámide de más a menos comenzando con solo 10 repeticiones pesadito, hasta llegar a 15 y bajando el peso por cada set. sin descanso solo para csmbiar de peso😉 creanme esto quemaba! 🔥🔥🔥😫😁💪