Friendly reminder to myself & anyone who needs to hear this right now: do it for you. Do it because you want to honour and nurture your body. Do it to become the best version of yourself. Do it because you want to be happy and healthy. Do it because you want to be fit and strong. Do it because you want to try new things & go for long hikes & chase waterfalls. Do it for the right reasons. Do it for you, and no-one else ✨
Bench press from tonight 💪🏽❤️ 95 x1
Got some shoulder work to do 🏋🏽♀️ Thanks to @amanda_pandaaaaa for pushing me to hit my max, was definitely not feeling it tonight but got it done 😌❤️
🎧 Pa Ti - Bad Bunny 🎧
2 1919 minutes ago
✔️ FREE INFO EVENING TONIGHT for the F45 8 Week Challenge ✔️
📍: @f45_training_reading Today, Tuesday 22nd
⌚️: 7:15pm (Come along to our ‘OPEN FOR ALL’ 6:30pm session first!)
Ask @imogen.parfitt + our amazing Personal Trainers any questions you may have 🙋🏼♀️ #F45Reading
This my first workout content post, so if you find it helpful please leave a like and follow for more to come (DM me anytime with any questions that you may have) ———————————————————————————*The T.U.T rule or (Time under tension) is an extremely important part of working out that many beginners misunderstand or do not include within their workouts. ———————————————————————————**To go more in depth with this, there is one main reason the T.U.T is a must have in any workout, and that is because it helps you get the results you want faster and more efficiently. When you apply a constant pressure/tension on a certain part of your body, it enables your muscles to endure more muscle fiber micro-tears. In these micro-tears, your body will be able to recover and adapt by becoming stronger from it. The best ways to get T.U.T during a workout is by keeping the same pace in a workout or by controlling certain movements for much longer periods of time. ———————————————————————————Ex: For my bench press & push-ups, I keep a constant pace of about 6 seconds and my “Controlled Movement” is the barbell or ground being slowly moved to my chest at about 5 seconds where I explode up afterwards as soon as I hit it. This pressure buildup is almost ideal for long rep sets in order to truly feel the “burn.” ——————————————————————————— #workout#workouts#tension#tutorial#Fitness#Fit#Benchpress#barbell#pace#muscle#gains#train#hardwork#fitnesslife#pushups#like#follow#gymrat#protein#weights#fitnessmotivation#fitnessfreak#titafitco#fitnessprogression#fit#work#gain#technique#tips#followforfollow#workoutroutine
Full training video with these two animals @pitbull_torres and @bigscboy is now up on my YouTube Channel. We share insight on proper warm ups, training deadlifts/back/glutes/etc and more. Click the link in my bio to watch. Hope you learn from it and please comment below what YouTube content you guys want to see in the future!! ⬇️👊🏽
88 683411 hours ago
raise your hand high if you’re meal preppin’ today for week 2 of the #TIUloveyourbody Series 🙋♀️ quick question...what are your best #MealPrep tips?! we’re going to feature tips from the #TIUcommunity in a lil’ something special! stay tuned & share below! 💛 xx
Almost at 130lb 😱🍑 ! On the left picture I was under 90lbs 😭😫 just a little motivation for any of my girls lacking motivation and need a little push 🙌🏽❤️ -
✨🔘Workout Plans and Resistance bands available on my Website 🏋🏽♀️Link in bio 🍑KarinaAlphaBae.com
167 50467 hours ago
🔥How to get lean🔥
Follow @dancudes !
There are so many misconceptions out there on how to actually get lean. People think they have to jump on these fad diets and template programs in hope that they will reach their goal. Unfortunately, there is a ton of misconceptions that develop from that and honestly a quick search on Google will show you 1000 different programs and tips and most of them are pretty bad.
You're going to find things like: calories are everything (thus, the less you eat the more you burn and the quicker your results), spending hours on the treadmill and step machine are the quickest way to lose fat (because they burn the most fat), you need to do hundreds of crunches a day to get those abs popping (the more crunches the better the abs), and don't eat carbs (carbs are bad. They are bad and will make you fat. They are horrible and bad. Bad bad bad. Don't do it.....bad).
Here is the truth though, all of that is a bunch of nonsense. The truth is: the less you eat does not mean the more you burn (your body's physiology will not let that happen...your body is not math, it's bio. Eat what your body needs and create a deficit through expenditure, not by eating less and less), you need to focus on strength training (doing cardio is awesome and you should, but hours on a treadmill is not the answer. Focus on building muscle, function and strength. The more muscle you have the easier it is to lean out and no, you don't have to become as big as a bodybuilder), forget the crunches and get some compound lifts in there (yes, you need core work, but crunches aren't going to do much for you. Compound lifts that overload the core, plus additional core workouts with a focus on progressively overloading it need to happen), finally, carbs don't get you fat (nothing much else to say. No one got fat from eating an apple or blueberries). What other misconceptions are out there? Let me know in the comments below.
🔥A push/pull workout routine🔥
Follow @dancudes !
If you've been following my posts, are endorse two workout splits: push/pull and full body. Not to say others like UPPER/LOWER are bad, actually they are quite good, but I just can't speak from experience because I've never done that split. Though I have been doing full body splits for most of my training and have seen awesome results, I recently switched to a push/pull system a few months back and have seen awesome results. This push/pull system is an example of my own current workout regimen. Monday and Thursday are push workouts and Tuesday and Friday are pull workouts. Wednesday, Saturday and Sunday are off days. Notice the emphasis on compound movements in each workout as well with some ancillary and core at the end of each to ensure I'm making the most of my workouts. Realistically, regardless if you do a full body, push/pull, or even an upper/lower, you need to focus on compound movements. They need to be the foundation of your workouts. These are the movements that stimulate the most hormonal output, activate the most muscle groups, overload the body the most, and lead to the most protein synthesis.