Weight loss is not about having self control. Weight loss is about having a strategy.
1 32 minutes ago
I think this is the last time I post something like this, but I feel like this last year (out of the 4 I've now been in the gym) deserved some recognition. I hit many new bests, seen a lot of progress at a faster rate, and put in more work than any of the other years. Here's to 4 years pushing hard for a better me, and more to come 🙏🔥
The cleaner the diet, the deeper the cuts and details 🔪
1 929 minutes ago
1 129 minutes ago
"Draw Me Like One of Your French Girls"
On a serious not it not the hair that makes this picture look good...its the LEGEND TEE and TECH JOGGERS that make this pic look sexy!
Link in the Bio!
I look crusty, but my arms don’t 😆 Ladies don’t neglect your upper body! It is important to incorporate upper body into your workout routine in order to have a well proportioned body. Besides ain’t nobody want noodle arms. I used to be one of those girls that only did legs, but I eventually got tired of having soggy ass thick noodle arms. Therefore I made a change which I’m glad I did because I’m loving the progress I have made so far 🥰
5 3312 minutes ago
In order to lose fat, we must be in a deficit. In order to gain muscle, we must be in a surplus. If we aren’t in a surplus our bodies aren’t going to have any energy set aside for muscular growth. It will be utilising all energy for our bodies natural systems such as digestion, immunity, reproduction and NEAT.
Everyone wants fast results. But the fast results will never be sustainable and generally will not be healthy either. Our bodies love homeostasis. They want to be nourished and remain the way they are. All good things take time. Your body will transform with consistency, progressive overload and the correct nutritional methods specific to YOU!
All the successful bodybuilders in the gym have one thing in common…. Consistency. None of them are doing 6-week summer shreds on 1200 calories… No. They are putting in hard work and being consistent over years! Yes, YEARS.
If you want to successfully gain muscle my tips are as follows;
1. Get yourself to a lean body fat percentage. The leaner you are, the more anabolic you are. Therefore, you are setting yourself up for some serious muscle gain when those calories increase! (men should be 14% BF and below and women around 22% BF and below)
2. Gradually increase calories and put yourself in a surplus of energy. The extremity of the surplus will depend on your somatotype. Endomorphs should only ever be in a 5-10% surplus whereas an ectomorph can handle even a 30% surplus.
3. Do not allow yourself to gain too much body fat. To stop this, you want to cyclically undulate your caloric intake. Just as dieting for too long can down-regulate hormones and many other bodily functions, eating in a surplus can also. If we begin to gain too much fat, our nutrient partitioning becomes less optimal and we begin to favour fat stores for the excess energy rather than muscular development.
2 1313 minutes ago
My mini me in training with his big brother and teacher on new stuff he gotta learn , i gotta say the training gets deep even for the little ones . 😁 #taekwondo#focus#brothers
▶️▶️▶️ Ты становишься тем, кем ты себя представляешь.
Посмотрим, как далеко я смогу протолкнуть это телосложение в ближайший месяц... 💯
Хватит ожидать, что другие будут действовать первыми, будь тем, кто делает позитивные изменения! 🙌💪💪 #yourmotivation •
▶️ Over 360 videos await your 📲 #the_perfect_men_physique •
➡️ PM ME FOR MORE DETAILS 📱
Here’s a workout from last weekend.💪🏼💥
Start with 5x5 overhead squats (not easy and so shaky😂) Then:
12 min AMRAP:
🍑10 cal bike
🍑5 power snatches (not pictured)
Don’t be fooled by bodyweight lunges. They suck after the 100th lunge lol.
Happy Friday, y’all!💋❤️
8 786 hours ago
That airplane tho👀🛩 Life is about timing, they say. Sunset is fine, whatever 🧡
👀 Tag a friend who wants a bigger chest! (Save this for later) 💥💪🏼💯
Exercise: Incline dumbbell bench press
My Current body weight: fluctuating from 165-170lbs.
The incline dumbbell bench press is a great compound exercise, which primarily engages your pectoralis (chest) muscles, and the secondary muscle groups consist of your anterior deltoid (front shoulder), triceps, and core all at the same time.
When should you do this (goal): -
Gaining muscle/mass: this exercise is a great exercise to implement in your training after your isolation exercises, since you’re better off focusing on compound workouts near the end in order to push yourself further. -
Fat loss: this exercise is a great exercise early on in your workouts in order to burn as many calories you are able to without wasting as much time on isolation exercises.
4 sets of 8-15 reps as a suggestion and you can change the rep range from there depending on your specific goals. -
My post Wednesday would've been perfect for #facetofacefriday, but since I didn't think that far ahead... How about #cheektocheek Friday instead? 🤦🏽♀️😂😜 I was with a group of friends on NYE when the DJ played "Baby Got Back". A couple of pals chimed in and changed the words to, "Suzi used to have back!" and, "Suzi don't got back!" 😂😂😂😂 😳
Well sure my 🍑 used to be bigger. I was 70+ pounds heavier!!! EVERYTHING was BIGGER.
So as I lost weight (and lots of fat), yes, my 🍑 disappeared. As it was mostly fat.
Butt...I think it's making a comeBACK!!! 😂🤣 .
2-3 days per week for the past 39 weeks, I have worked on building my glutes. Replacing fat with muscle. 🍑pics are often chastised because women know ALL the "tricks" to make the booty POP! 📸 💥 .
I decided to shoot from all angles. No arch in the back, no anterior pelvic tilt, no leg leaning back, no flexed glutes. **The last two pics are to over and underplay poses.** In the last pic, I do the leg lean, back arch and anterior pelvic tilt. You can see how much bigger it makes the glutes appear. In the second to last pic, I intentionally have a posterior pelvic tilt, to make the glutes smaller.
Regardless of how I pose, and what anyone says, I'm super proud of the progress, and glad I don't have to cheat a pic, to show my booty gains. .
I can't wait to see what I can do with a full year in the gym! I'm starting to become very comfortable in my own skin. That thought in the back of my head about competing, may not be that far-fetched.
🍑 Fit Fam Friday 🍑
Legs && abs today in the gym! Went for a late session so my SIL could come! And y'all gotta know we KILLED it!!
So proud of her for jumpin on this fitness journey! We are breakin necks ALL 2019, baby!! Grown && Sexy!
Have a great weekend 😘😘
Stop by the store tomorrow to try some of mutants best products 1-4pm
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***Product Tasting Alert*** Tomorrow from 1 PM - 4 PM you will find me at Gym Rat Fort Saskatchewan repping some of my favourite Mutant products - ISO Surge, Madness, and Mass!! Don’t miss out 💪💪💪