Narrow to wide stance Leg Press absolutely killed yesterday! Low weight - high REPS 💪
Its amazing to think a year ago this was my FAVOURITE Leg day Exercise 🙋🏼♀️ managing to press 185KG for the exact same REP range I managed yesterday... oh how the mighty have fallen... 🤷🏼♀️ #chasingthatweightstack
Calories matter however developing these methods can keep us be in a deficit.
1. Increase vegetables increases volume of foods however keeping calories low.
2. Binge eating to prevent being in a surplus buy a smaller portions of this to prevent overeating. Try to avoid if possible and use better alternatives to snack on. .
3. Staying hydrated preventing cravings throughout the day.
4. Eating a high protein diet increases satiety keeping you fuller and more satisfied.
5. Eating 3-6 meal per day generally depends on the person and who this is however from personal experience I feel not eating for long periods can promote cravings throughout the day.
TRAIN YOUR FUCKING CALVES
And train them hard!! Doing a couple half assed sets at the end of your workout once a week won’t do shit. They need to be slaughtered with heavy weight anywhere from 6-12 reps at least 2-3 times a week if you want them to grow!! Each rep should be slow on the eccentric (lowering part) and explosive on the concentric (lifting part) with a pause at the bottom so you’re not just bouncing the weight up.
💥HOW TO GET STRONGER💥
🦄I usually keep my Inner Circle videos & articles private, just for the IC, but I spoke about this with my Inner Circle earlier today and several members told me they thought I should share it publicly because they know many people who struggle with it, so I‘m going to lay it out here for you as well.
☕️It's very easy to get caught up in the mindset of expecting see your strength go up every time you go to the gym.
🦄Because, when you first start out, your strength *will* go up nearly every time you go to the gym.
🦄But as you get stronger, the harder it becomes to get stronger.
☕️That's why I've said for years, "the stronger you get, the harder it gets.”
🦄In the same way you can't expect to lose weight every time you step on the scale, you can't expect to gain strength every time you go to the gym.
☕️And in the same way losing scale weight isn't the only way to know you're losing fat (measurements go down, bf goes down, clothes fit better, you feel better, look better in the mirror, etc)...adding weight to the bar isn't the only way to know you're getting stronger (use better form with the same weight, do more reps with the same weight, feel stronger with the same weight, get less fatigued, etc).
🦄All of that aside, I want you to remember one very important point.
☕️You probably got "hooked" on lifting because you loved it. You loved how it made you feel. You loved how empowering it was. You loved the process of getting stronger.
🦄Now, if you find yourself getting stressed out or worried or concerned or angry or demotivated because you aren't getting as strong as you'd like as quickly as you'd like....take a step back and re-evaluate.
☕️Breathe. Smile. Relax.
🦄You do this because you love it. So don't let it become another stressor. Enjoy the process. Take it all in stride. Keep on going <3
1 43 minutes ago
Sunday squats! -
After being told to rest for the week due to fatigue and a few other reasons it was good to get back into it today. -
What better way to start back than smashing quads! -
The 110kg is getting a bit easier as the weeks go by. I'm slightly dropping weight too so that's a decent sign. Bodyweight decreasing, strength increasing! -
It's a big refeed day today which makes it even better.