Another at home workout today.
Or well an attempted one 😂 .
I always seem to fail when I try to workout alone. I like it better when I have others to push me and keep me going. .
What’s your favorite way to work out? Alone 👩🏽 partner 👯♀️ or in a group 👯♀️👯♂️👯♀️👯♂️
Have you ever heard someone say they’re looking for “tone” in the gym❓
Often the reason many people get gym memberships and want to improve themselves is because they seek this “toned” physique where they have both large, vascular muscles and low levels of body fat. I’ve found that most people, including myself in the past, who have mentioned they want to look “toned” don’t have a solid understanding on muscles and weight training 🤓
To someone new to weightlifting who wants quick results, I would recommend eating in a slight caloric deficit and training hard as these will likely yield that “tone” for which they’re looking. But this isn’t sustainable. To build muscle, you gotta be in a caloric surplus and to lose fat you gotta be in a deficit. Only newbies can do both simultaneously 😵
In relation to the great post from @pheasyque, weight room performance is important even during a cut. And the notion that doing high reps with low weight will give you “toned muscles” is a theory made popular in the ‘90s which has been proven false. If you want to keep the muscle, you also have to keep the strength‼️
Which means lifting heavy in the gym and hitting lower reps/higher weight every once in a while (I recommend once a week). And don’t let a slight decrease in strength over time discourage you! This is normal for those in a sustained deficit and you’ll likely still be maintaining that muscle mass 💯
Join the versatile fam!
We are here to bring the right energy to the versatile community. No matter who you are or what you do we all work towards the same goal. Health is wealth and with @versatilephysiques you can motivate one another towards their goals. By any means.
I took a little break from my fitness lifestyle but I definitely should not have because I can tell the difference when I workout versus when I don’t. I have more energy and it makes me happier to be able to workout! Now I just need to work on the abs 😉
⭐️Transformation Tuesday Post⭐️
JAN 2018 ➡️ SEPT 2018
I started working with @_fitness_1st_ in January just as a lifestyle prep client. I had zero intentions to compete, but just wanted help with my nutrition. At that point, I had lifted and worked out consistently 5-6 days a week for two years, but was pretty clueless when it came to proper nutrition. (Just goes to show you can’t out-work a bad diet) I knew I needed a coach to get me started, and I personally needed the accountability that hiring a coach would bring. Enter #bairaesthetics 🤘🏽 I had this small thought about 4 months in that maybe one day before I turned 35, I would compete once just to prove to myself I could do it, and see what this mom bod was capable of. Lauren was confident I could do it, and suggested a fall show! I decided to go for it, and followed her plan for me almost to a T. Have I had slip-ups? Yes. Has it be n difficult? Sometimes extremely. But, as a mother, I have always told my boys that they need to start what they finish. Not give up, and not quit. Yes, there has clearly been a physical change, but the internal change has been drastic, and it’s still in progress. I have learned so much along the way, and am excited for what the future may bring. I tell @_fitness_1st_ that she better get used to me, because I’m not going anywhere anytime soon. ❤️🤟🏽 #fitnessjourney#npcbikini#fitmom#momof3#leadbyexample#fitness#determination > #motivation#setgoalsandcrushthem#flexibledieting#workouts#momswholift#momsofinstagram#preplife#struggle#pushthrough#momswhocompete#bikinicompetitor#npc#transformationtuesday
🏆Life your life with purpose❗
Focus 🎯on your blessings ✨, not your misfortunes. Focus on your strengths, not your weakness. Be yourself and don't wait for the approval of others. But most importantly, have a positive and humble mindset no matter what situation you are in.
Count your blessings, not your problems and you will realize how beautiful your truly is. 🦁💯
7 7517 hours ago
Colonel Kurtz Apocalypse Now/ Into the Heart Of Darkness minute portion of the full monologue on “ Horror” and “Judgment.,......” we penetrated deeper and deeper into the heart of darkness” Joseph Conrad.....🌴🌴🌴🌑🔥.
3 6321 hours ago
The fact that you woke up today is a blessing.🙏🏾 You are breathing, you have food 🍝on the table, you are able to see 👀this on your phone,📱all these things are a blessing. ✨Too many people focus on problems in their life and forget how fortunate they really are.
Stop complaining and look around ❗You are blessed❗💚😉
🏆Which book 📖 are you guys reading this coming week❓
Drop some titles and authors. 📚 🗺•
8 2373 days ago
Don’t let past disappointments or your current situation determine your future ✨life. Nothing you have or have failed to do in the past can stop 🛑 you from creating a hugely successful future, starting now.👇🏾
Make the commitment to leave the past behind. You should only use it as motivation 😤to push you forward 👉🏾. You are more than capable of becoming successful, just remember..... 🤔 💭Your past doesn’t define your future, believe in yourself and TAKE ACTION‼️🦁🏆🔥💯
16 2684 days ago
Insane pump from shoulder sesh today 💪🏼💯👌
7 926 days ago
Lighting can take a physique from good to beast🔥😁🤙
7 1279:09 PM Sep 9, 2018
High volume chest and abs day. Swipe for todays workout ➡️ °
⬇️tip for pressing, read below⬇️
Unless you’re powerlifting, never lock your arms out on any pressing movement. Once you lock out your arms in a press you take the pressure off of your chest and place it onto your elbows and triceps. To keep the most amount of tension on the pecs, don’t lock your arms out.
6 12210:24 PM Sep 8, 2018
Car deadlift. Thought this would be a lot harder. Thought ‘fuck it I may as well give it a shot’. Somehow did it and surprised myself. 🚗💪🏼👌
9 7210:25 PM Sep 7, 2018
Chest and tris💪🏼last excersize, last set. Tricep pushdown dropset - 80kg for 3 then 40kg for 18. Nearly at the full stack😅👌
Swipe for today’s workout 💪🏼➡️
5 1267:48 AM Sep 5, 2018
Guess who signed up for the gym and went to her first class in ages 😂 manage to force my gf to sign up with me too. Proud moment! Here's my lunch and snacks for work 😉
Some clips from today’s back and bicep workout👌💪🏼swipe➡️
1) 90kg close grip row x2 (pb😁)
2)80kg close grip row x4 °
3) bicep curl dropset (5th set of bicep curls), 40x2 failed 3rd rep, then 25 for 12 but my phone ran out of storage during the set smh
23 2338:41 PM Aug 31, 2018
Something different after back day 🤔💪🏼 swipe ➡️
60kg (each hand) farmers walk
100kg yoke walk
Fuck man this was hard but definitely something to get better at💪🏼👌💯
9 1168:03 PM Aug 27, 2018
3 tips for shoulder training
1) After warming up, start the main workout with a heavy press in the 3-5 rep range, but with good form
2) Make sure you hit all three heads of the shoulder (front, medial and rear dealts) its no good having big front and medial delts but small rear delts.
3)when doing lateral raises, do 12-15 normal reps, without letting go of the weight, do 12-15 partials straight after. The pump is fucking insane bro 💪🏼
I was glad to hit the gym at an off time today. It let me put in more time on the lat pull down machine which is usually a very popular one. 💪🏽⠀
I like to do this movement slow and controlled to really feel the stretch in my back. I see lots of people run up to it and just starting yanking on the bar. To best avoid injuries in the gym ⬇️⠀
✅lean back a little when you pull, still keeping your back straight, this will give you a better range of motion ⠀
✅pull down as if you’re trying to touch your elbows together, this will retract your scapula, ensuring proper form ⠀
✅control the bar on the way up, the negative movement during this exercise is very important and trust me, you’ll feel it more ⠀
I use this as my main hypertrophy movement for back so I shoot for anywhere between 10-15 reps. It’s not only a good movement for sculpting your back but it also helps improve your posture. After any pull day I’m automatically standing up straighter! Not to mention feeling stronger!⠀