Here is a pull workout for you to save and try ✌️🌟...
I absolutely love training this kind of split and have noticed a huge difference in my growth.. so those who don’t know what the split;
Push pull legs is then it’s basically a split where your able to train each body part twice a week!.. .
Breakdown of the workout is..
🌟. Wide grip lat pull down
🌟. Single arm hammer strength row
🌟. Assisted pull ups
🌟. Close grip seated row
🌟. Rear delt chest pull
🌟. Preacher curl machine (drop set.. this killed me off)
Today I’m training push so will get that recorded for you! If there is any workouts you would like me to get recorded for you! Let me know 🥰
1 134 minutes ago
Choose who you want to be. #callyourshot Watch it #manifest
Forget who you were in the past. If you don't like who you were yesterday, make a decision to think, speak, walk & talk like the best version of you today.
Our Women's Group Training will be kicking off again on the 4th March. Classes are at 8.00pm every Monday & Wednesday, Friday at 6.30am & 5.00pm and run over 8 weeks.
These classes are suitable for all fitness levels and a great way to achieve your goals. Massive changes to both your body and mind can be made within these 8 weeks. For more information drop us a message.
I AM NOT TRYING TO SELL RAPID FAT LOSS RESULTS 🔥 it just so happens that these photos taken 2 weeks apart since following my 4 Week Kickstarter Shred Diet ($30) have actually had a huge impact to my body composition.
I’ve been documenting this mini cut for you guys over on YouTube, but basically the mini cut is a shorter more aggressive period of fat loss - given the aggressiveness of the deficit you tend to see results faster IF you:
⚡️ are in a deficit
⚡️ stick to the program
⚡️ train hard
⚡️ prioritise sleep & recovery
⚡️ ensure stress levels are kept to a minimum or elevated levels are managed
On Monday I’ll be taking my week 3 photos and I wanted to wait to show you the whole end result but I got too excited 😂😅 I’ve stuck to an entirely whole foods based diet for this, as I want my performance in the gym to be its best - when I eat crap, I feel crap.
I have another 3 weeks of dieting left and I would LOVE for you to join me. There’s been a bunch of my @sophactivesquad doing it together, if you’re interested the link is in my bio for my programs. The nutrition program is 4 weeks or you can do the 8 Week Lean Out Nutrition Guide which starts out less aggressive. I’ve also been doing the first phase of my 8 Week Lean Out Training Program which you can also grab if you want your training looked after 💖💖💖 can’t wait to see the end result and then get into my building phase 💦
2 379 minutes ago
In the photo on the left, I had never touched a dumbbell in my life. Had never even worked out at a gym, I EXCLUSIVELY ran because I 110% believed lifting would make me unattractive.
If you’re a new follower, what you may not know is from ages 14-25 I suffered from eating disorders, horrific body dysmorphia, and even adderall addictions to try and stay as skinny as possible. Someone once told me in college “you look hungry”, and I thought it was the best compliment I’d ever received in my life.
Change only happens if you make it so. I got fucking tired of hating my body and got a gym membership in January 2016 (New Years Resolutioner right here 🙋🏼♀️). Funny enough, my first month at the gym I was approached by a black-haired stud who later became my husband 😘 @thefitnessshaman The universe couldn’t have given me a more encouraging sign that I was on the right path.
Sometimes people ask me if I’ve been weightlifting my whole life and assume I’ve looked this way forever, but what they don’t realize is I was an adult 4 years into my post-grad career when I first BEGAN and had my Day 1.
We all fucking start somewhere. We all fucking go through shit. We all fucking have demons we have to conquer. And we all have the same fucking 24hrs in a day to do something different.
Since summer is taking its sweet time to get back to me, I decided to bring summer to winter 👩🏼. #summeriscoming
P.S. After extensive research, I found Natalia at @balayagehaircolor and I am so glad I did. She absolutely crushed it and I couldn’t be happier.
The goal is to become a better “YOU” than when ”YOU” began. Keep your eye on the prize just like the elite athlete. The prize is made to oneself BETTER! 👌🔝💪
💪 Follow and like us for more updates: @sizeupsupps@sizeup_dream_team
🚨IF YOU'RE A COLLEGE STUDENT LOOKING TO BUILD MUSCLE DM ME w/ THE MESSAGE: "I'm ready to build muscle"🚨
🔥Exercises for fat loss vs. muscle gain🔥 by @dancudes ➖➖➖➖➖➖➖➖➖➖➖
What exercises should you do for losing belly fat? How about for gaining muscle mass? Well, unfortunately, no one exercise is physiologically or biochemically going to oxidize body fat and/or build muscle. These goals occur through lifestyle changes. Believe me, it would be nice if you can do one exercise for a certain goal, but unfortunately it's not how it works. Other factors such as getting enough sleep (8-9 hours ideally per night), eating enough calories, eating enough protein, stress management, training volume, training load and intensity, training frequency, rest and recovery, hydration levels, nutrient deficiencies and so much more come into play.
With that being said, different exercises can have more potential for sure. For example, deadlifts are one of the most anabolic exercises out there simply due to how many muscle groups they recruit, but also because of the high hormonal output it stimulates. This gives a lot of potential for growth and hypertrophy given the other factors above are met. Notice the word potential for growth. They don't in and out of themselves grow your muscles. Speaking of, compound exercises as a whole have the most potential for protein synthesis (i.e. hypertrophy / muscle growth) so doing them with the right volume and intensity is important. On the other hand, you can do as many HIIT workouts and fasted walks as you want in the attempt to lose fat, but if you eat like garbage and you don't prioritize sleep, you're kind of out of luck on that.
With all that being said, the list of exercises here are, in my opinion, the most effective exercises there are for either goal. Deadlifts, squats, OHP, weighted pull-ups and weighted dips are all amazing compound exercises. Manipulating variables is what will lead to either fat loss or building muscle and not so much a certain exercise in itself. You can do as many deadlifts as you want, but if you never increase the weight or volume, you can kiss your gains goodbye!
21 210414 hours ago
So I weighted myself first time after almost 2 months and well I can't say I'm happy. Weight is up 4kgs from my lowest weight which is not tragic, not ideal either, but I think at least some of it is muscle gain (at least hoping it is 😂).
To be honest this increase is over 5 month period, which included 2 months of no training at all, holidays with a lot of food and recent alcohol and pizza spree so I guess I shouldn't be annoyed as life happens.
Weight does not define me, I do feel stronger, my lifting weights are up on pretty much every lift so definitely gained some stregth.
But I want my abs back, so will have to be a bit more strict with food 😂🙄
AD|Outfit from Prozis, get 10% off with code KAROLINASFIT, link in bio @karolinasfit , also promotion still on until Sunday, see my stories for details!💖
8 1814 hours ago
Tom Hardy :: “I'm never lost in a character, ever. Everything is absolutely articulated and worked out and there's no room for error. The only thing there is room for is inspiration in the moment because you've done your homework up to that point but when you get onto the floor with another actor what you get is the outcome of the two of you together and the energy in the room, the director and how everybody turned up that morning. I might have lost a family member the night before. Joel might have hangover. Or the director may do. That's going to change the outcome again, so you never know what the room's going to present you with in the moment, but the performers work should be done before he hits the floor." ()
📷 by @timpalen Published in his 2011 film-companion book ‘The Men of Warrior’💯 (go buy it @amazon)
👊🏻 If you’re in the UK, #Warrior is on AMC now and again tomorrow at 1:00pm
🎬 Warrior (2011)
Director: Gavin O'Connor
Cast: Tom Hardy, Joel Edgerton, Nick Nolte, Jennifer Morrison, Frank Grillo
DoP: Masanobu Takayanagi