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  • 🔥Snacks to build muscle 🔥
.
Do you snack throughout the day?
While there is some sort of hate towards snacking (be side it makes you fat apparently), I think snacking is not only fine but actually more beneficial than avoiding it for most people especially when looking to get lean, fit, and healthy. It stabilizes blood sugar levels while also allowing a constant and continuous influx of nutrients and fuel into your body throughout the day, making it easier on your digestive system to work effectively and efficiently while maintaining a good energy level. When it comes to building muscle, some of these snacks may need to be a bit more calorically-dense, but that doesn't mean pop tarts, donuts, cookies, and trash protein bars (not all are trash, but most). Here are some snacks I like to have: banana and peanut butter on toast (not only is it high in calories, carbs, fats, and protein, but there is almost no better combo than PB and banana, let's just lay that where it may), smoothies (I like to add bananas and dates along with protein and some chia seeds to up the calories and micronutrient content), apple and cashews (don't neglect getting in those healthy fats, but also fruit does not make you fat no matter what nonsense someone told you. If so...I'd be a whale), proats (a high carb and high protein meal that I think is best suited post-workout), homemade energy balls (because they are a little bit of a dessert let alone are very calorically-dense especially when made with a peanut butter and date base), and chia pudding (super high in healthy fats and protein, both required to build muscle).
.
Let me know a snack I missed below.
.
Double tap and tag a friend 👇⁣
.⁣
❗ Make sure you're following @fitwithhqdealz ❗⁣
.⁣
📌Turn On Post Notifications📌⁣
.⁣
Follow @fitwithhqdealz 👈👈🔥⁣
Follow @fitwithhqdealz 👈👈 🔝⁣
Follow @fitwithhqdealz 👈👈 😎⁣
.⁣
#Repost from @dancudes 
.⁣
#nutrition #musclegain #dietplan #eatcleantrainmean #workoutroutine #musclefood #weightgain #musclebuilding #buildmuscle #liftweights #eattogrow #sportsnutrition #nutritioncoach #leangains #postworkoutmeal #weightlosscoach #proteins #nutritiontips #fatlosstips
  • 🔥Snacks to build muscle 🔥
    .
    Do you snack throughout the day?
    While there is some sort of hate towards snacking (be side it makes you fat apparently), I think snacking is not only fine but actually more beneficial than avoiding it for most people especially when looking to get lean, fit, and healthy. It stabilizes blood sugar levels while also allowing a constant and continuous influx of nutrients and fuel into your body throughout the day, making it easier on your digestive system to work effectively and efficiently while maintaining a good energy level. When it comes to building muscle, some of these snacks may need to be a bit more calorically-dense, but that doesn't mean pop tarts, donuts, cookies, and trash protein bars (not all are trash, but most). Here are some snacks I like to have: banana and peanut butter on toast (not only is it high in calories, carbs, fats, and protein, but there is almost no better combo than PB and banana, let's just lay that where it may), smoothies (I like to add bananas and dates along with protein and some chia seeds to up the calories and micronutrient content), apple and cashews (don't neglect getting in those healthy fats, but also fruit does not make you fat no matter what nonsense someone told you. If so...I'd be a whale), proats (a high carb and high protein meal that I think is best suited post-workout), homemade energy balls (because they are a little bit of a dessert let alone are very calorically-dense especially when made with a peanut butter and date base), and chia pudding (super high in healthy fats and protein, both required to build muscle).
    .
    Let me know a snack I missed below.
    .
    Double tap and tag a friend 👇⁣
    .⁣
    ❗ Make sure you're following @fitwithhqdealz ❗⁣
    .⁣
    📌Turn On Post Notifications📌⁣
    .⁣
    Follow @fitwithhqdealz 👈👈🔥⁣
    Follow @fitwithhqdealz 👈👈 🔝⁣
    Follow @fitwithhqdealz 👈👈 😎⁣
    .⁣
    #Repost from @dancudes 
    .⁣
    #nutrition #musclegain #dietplan #eatcleantrainmean #workoutroutine #musclefood #weightgain #musclebuilding #buildmuscle #liftweights #eattogrow #sportsnutrition #nutritioncoach #leangains #postworkoutmeal #weightlosscoach #proteins #nutritiontips #fatlosstips
  • 3,015 32 18 June, 2019

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  • 🔥Fat loss circuit workouts🔥
.
Follow @dancudes !
.
Circuit workouts are my bread and butter when it comes to training for cardio and conditioning while also getting and staying lean. Quick, effective and to the point workouts that not only burn a significant amount of calories and can help you get lean and fit, but really improve your cardiovascular conditioning and endurance which have benefits to your strength training, allowing you to push harder for longer. The more your able to push in the gym the more muscle mass you build and the more gainz you make. Now circuits are generally anaerobic in nature, but literature has shown that training anaerobically does provide some aerobic benefits in addition to aerobic training as well. These are two very simple examples of circuits that are quite similar in design to how I do my own circuits; choosing 4 to 5 exercises and just going with minimal if any rest in between them and a designated 30 second rest period if needed. Sometimes I take the rest, but most of the time I just go. Whether you go by hitting a specific number of reps for an exercise or you go for as many reps as possible (AMRAP) within a given time period is your choice as I don't find one to necessarily be better than the other though I favour the latter a bit more. Another benefit about most circuits is they rely on minimal equipment which means you can do them anywhere. Circuits are a great way to get your cardio in and can be done in 20 minutes or less when working intensely. Quick, effective and to the point is the way to do it.
.
➡️Follow @dancudes
➡️Follow @dancudes
➡️Follow @dancudes
_____________________
#workoutroutine #workout #circuit #circuitworkout #cardioworkouts #cardio #musclegain #fitnesstips #personaltrainer #buildmuscle #musclebuilding #leangains #liftweights #fatlossjourney #getinshape #postworkoutmeal #fatlosstips #workouttips #workoutlife #getshredded #musclemass #musclegrowth #fittips #gymtips #sixpackabs #6packabs #goodworkout #gains💪 #calorieburn
  • 🔥Fat loss circuit workouts🔥
    .
    Follow @dancudes !
    .
    Circuit workouts are my bread and butter when it comes to training for cardio and conditioning while also getting and staying lean. Quick, effective and to the point workouts that not only burn a significant amount of calories and can help you get lean and fit, but really improve your cardiovascular conditioning and endurance which have benefits to your strength training, allowing you to push harder for longer. The more your able to push in the gym the more muscle mass you build and the more gainz you make. Now circuits are generally anaerobic in nature, but literature has shown that training anaerobically does provide some aerobic benefits in addition to aerobic training as well. These are two very simple examples of circuits that are quite similar in design to how I do my own circuits; choosing 4 to 5 exercises and just going with minimal if any rest in between them and a designated 30 second rest period if needed. Sometimes I take the rest, but most of the time I just go. Whether you go by hitting a specific number of reps for an exercise or you go for as many reps as possible (AMRAP) within a given time period is your choice as I don't find one to necessarily be better than the other though I favour the latter a bit more. Another benefit about most circuits is they rely on minimal equipment which means you can do them anywhere. Circuits are a great way to get your cardio in and can be done in 20 minutes or less when working intensely. Quick, effective and to the point is the way to do it.
    .
    ➡️Follow @dancudes
    ➡️Follow @dancudes
    ➡️Follow @dancudes
    _____________________
    #workoutroutine #workout #circuit #circuitworkout #cardioworkouts #cardio #musclegain #fitnesstips #personaltrainer #buildmuscle #musclebuilding #leangains #liftweights #fatlossjourney #getinshape #postworkoutmeal #fatlosstips #workouttips #workoutlife #getshredded #musclemass #musclegrowth #fittips #gymtips #sixpackabs #6packabs #goodworkout #gains 💪 #calorieburn
  • 262 8 9 hours ago
  • ᴀɴᴢᴇɪɢᴇ
Never stop moving towards where you want to be 🔥👊🏻.
Einen schönen Donnerstag Sportsfreunde 🙌🏻. Wie findet man Motivation für das Training und eine gesunde Ernährung?? Die Frage kommt immer wieder und die Antwort ist kurz und dennoch nicht ganz einfach! Setz dir ein Ziel, dass du wirklich erreichen willst 🔥. Es wäre cool oder ich hätte gerne, hilft dabei nicht. Du musst es wirklich wollen!! Definiere es genau und mache dir einen genauen Plan, wie du dein Ziel erreichen kannst! .
Du willst Hilfe beim Erreichen deiner Ziele?? Lass dich von mir coachen und erhalte einen individuellen Trainings- und Ernährungsplan. Schreib mir dafür einfach eine Nachricht oder schau auf www.dreamteamfitness.de vorbei. 🙌🏻 Mit dem Code "julius10" gibt's außerdem 10% Rabatt auf alle Coachings, Pläne und EBooks 😀.
.
Habt einen tollen Tag meine Lieben ✌🏻.
  • ᴀɴᴢᴇɪɢᴇ
    Never stop moving towards where you want to be 🔥👊🏻.
    Einen schönen Donnerstag Sportsfreunde 🙌🏻. Wie findet man Motivation für das Training und eine gesunde Ernährung?? Die Frage kommt immer wieder und die Antwort ist kurz und dennoch nicht ganz einfach! Setz dir ein Ziel, dass du wirklich erreichen willst 🔥. Es wäre cool oder ich hätte gerne, hilft dabei nicht. Du musst es wirklich wollen!! Definiere es genau und mache dir einen genauen Plan, wie du dein Ziel erreichen kannst! .
    Du willst Hilfe beim Erreichen deiner Ziele?? Lass dich von mir coachen und erhalte einen individuellen Trainings- und Ernährungsplan. Schreib mir dafür einfach eine Nachricht oder schau auf www.dreamteamfitness.de vorbei. 🙌🏻 Mit dem Code "julius10" gibt's außerdem 10% Rabatt auf alle Coachings, Pläne und EBooks 😀.
    .
    Habt einen tollen Tag meine Lieben ✌🏻.
  • 1,838 27 13 hours ago

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  • 🔥Snacks to build muscle 🔥
.
Do you snack throughout the day?
While there is some sort of hate towards snacking (be side it makes you fat apparently), I think snacking is not only fine but actually more beneficial than avoiding it for most people especially when looking to get lean, fit, and healthy. It stabilizes blood sugar levels while also allowing a constant and continuous influx of nutrients and fuel into your body throughout the day, making it easier on your digestive system to work effectively and efficiently while maintaining a good energy level. When it comes to building muscle, some of these snacks may need to be a bit more calorically-dense, but that doesn't mean pop tarts, donuts, cookies, and trash protein bars (not all are trash, but most). Here are some snacks I like to have: banana and peanut butter on toast (not only is it high in calories, carbs, fats, and protein, but there is almost no better combo than PB and banana, let's just lay that where it may), smoothies (I like to add bananas and dates along with protein and some chia seeds to up the calories and micronutrient content), apple and cashews (don't neglect getting in those healthy fats, but also fruit does not make you fat no matter what nonsense someone told you. If so...I'd be a whale), proats (a high carb and high protein meal that I think is best suited post-workout), homemade energy balls (because they are a little bit of a dessert let alone are very calorically-dense especially when made with a peanut butter and date base), and chia pudding (super high in healthy fats and protein, both required to build muscle).
.
Let me know a snack I missed below.
.
Double tap and tag a friend 👇⁣
.⁣
❗ Make sure you're following @fitwithhqdealz ❗⁣
.⁣
📌Turn On Post Notifications📌⁣
.⁣
Follow @fitwithhqdealz 👈👈🔥⁣
Follow @fitwithhqdealz 👈👈 🔝⁣
Follow @fitwithhqdealz 👈👈 😎⁣
.⁣
#Repost from @dancudes 
.⁣
#nutrition #musclegain #dietplan #eatcleantrainmean #workoutroutine #musclefood #weightgain #musclebuilding #buildmuscle #liftweights #eattogrow #sportsnutrition #nutritioncoach #leangains #postworkoutmeal #weightlosscoach #proteins #nutritiontips #fatlosstips
  • 🔥Snacks to build muscle 🔥
    .
    Do you snack throughout the day?
    While there is some sort of hate towards snacking (be side it makes you fat apparently), I think snacking is not only fine but actually more beneficial than avoiding it for most people especially when looking to get lean, fit, and healthy. It stabilizes blood sugar levels while also allowing a constant and continuous influx of nutrients and fuel into your body throughout the day, making it easier on your digestive system to work effectively and efficiently while maintaining a good energy level. When it comes to building muscle, some of these snacks may need to be a bit more calorically-dense, but that doesn't mean pop tarts, donuts, cookies, and trash protein bars (not all are trash, but most). Here are some snacks I like to have: banana and peanut butter on toast (not only is it high in calories, carbs, fats, and protein, but there is almost no better combo than PB and banana, let's just lay that where it may), smoothies (I like to add bananas and dates along with protein and some chia seeds to up the calories and micronutrient content), apple and cashews (don't neglect getting in those healthy fats, but also fruit does not make you fat no matter what nonsense someone told you. If so...I'd be a whale), proats (a high carb and high protein meal that I think is best suited post-workout), homemade energy balls (because they are a little bit of a dessert let alone are very calorically-dense especially when made with a peanut butter and date base), and chia pudding (super high in healthy fats and protein, both required to build muscle).
    .
    Let me know a snack I missed below.
    .
    Double tap and tag a friend 👇⁣
    .⁣
    ❗ Make sure you're following @fitwithhqdealz ❗⁣
    .⁣
    📌Turn On Post Notifications📌⁣
    .⁣
    Follow @fitwithhqdealz 👈👈🔥⁣
    Follow @fitwithhqdealz 👈👈 🔝⁣
    Follow @fitwithhqdealz 👈👈 😎⁣
    .⁣
    #Repost from @dancudes 
    .⁣
    #nutrition #musclegain #dietplan #eatcleantrainmean #workoutroutine #musclefood #weightgain #musclebuilding #buildmuscle #liftweights #eattogrow #sportsnutrition #nutritioncoach #leangains #postworkoutmeal #weightlosscoach #proteins #nutritiontips #fatlosstips
  • 0 0 8 hours ago

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  • No quads so had to settle for these beasts...⚡🚲 #tbt to last week spending the afternoon buzzing about Marbs💨
  • No quads so had to settle for these beasts...⚡🚲 #tbt to last week spending the afternoon buzzing about Marbs💨
  • 1 2 8 hours ago

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  • Just trying to get to the 4th of July without quitting my job 🤣
  • Just trying to get to the 4th of July without quitting my job 🤣
  • 11 2 8 hours ago
  • 20-06-2019, THURSDAY
•
Want to begin and work on your overall fitness & strength? 
At CrossFit Orient we train your strength systematically and program your workouts based on your level of fitness. The goal is to get fit in the safest way possible. 
BOOK YOUR FREE TRIAL LESSON : 
https://club.fitmanager.com/club/booktrial/1479
Need more information?
•Visit our website www.crossfitorient.com
•Send an e-mail to info@crossfitorient.com
•or call us (06-40076500)
  • 20-06-2019, THURSDAY

    Want to begin and work on your overall fitness & strength?
    At CrossFit Orient we train your strength systematically and program your workouts based on your level of fitness. The goal is to get fit in the safest way possible.
    BOOK YOUR FREE TRIAL LESSON :
    https://club.fitmanager.com/club/booktrial/1479
    Need more information?
    •Visit our website www.crossfitorient.com
    •Send an e-mail to info@crossfitorient.com
    •or call us (06-40076500)
  • 5 1 8 hours ago
  • **ADJUSTABLE JUMP ROPE**
.
-Increase speed, reliability and performance.
.
-Allows for durability and maximum rotations per second.Use only on smooth non abrasive floor surfaces.
.
-Twist and kink resistant wire increases reliability, speed and endurance.
.
-Skipping is one of the best cardio vascular exercises that produces results, is cheap and can be done anywhere, anytime.
.
-Ideal for shedding weight fast, toning up and maintaining muscle tone. Skipping ropes are an excellent tool for any fitness level or goal.
.
GUARANTEED BEST QUALITY✔
.
🎁SPECIAL PRICE FOR NEW 50 CUSTOMER --> $14.99 (old price 23.99$)🔥🔥 YOU CAN USE DISCOUNT CODE "HEALTH20" AS WELL + FREE WORLDWIDE SHIPPING
.
✔YOU CAN CLAIM YOUR JUMP ROPE ON SHAPEREVIVE.COM👉LINK IN BIO
  • **ADJUSTABLE JUMP ROPE**
    .
    -Increase speed, reliability and performance.
    .
    -Allows for durability and maximum rotations per second.Use only on smooth non abrasive floor surfaces.
    .
    -Twist and kink resistant wire increases reliability, speed and endurance.
    .
    -Skipping is one of the best cardio vascular exercises that produces results, is cheap and can be done anywhere, anytime.
    .
    -Ideal for shedding weight fast, toning up and maintaining muscle tone. Skipping ropes are an excellent tool for any fitness level or goal.
    .
    GUARANTEED BEST QUALITY✔
    .
    🎁SPECIAL PRICE FOR NEW 50 CUSTOMER --> $14.99 (old price 23.99$)🔥🔥 YOU CAN USE DISCOUNT CODE "HEALTH20" AS WELL + FREE WORLDWIDE SHIPPING
    .
    ✔YOU CAN CLAIM YOUR JUMP ROPE ON SHAPEREVIVE.COM👉LINK IN BIO
  • 11 1 8 hours ago

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  • -
Training niggles and injuries can be so frustrating and a real set back when trying to progress.
-
Not only that, injuries can impact every day life and the simple things we can take for granted.
-
I'm no sports injury specialist or expert (in the UK Lancashire and Yorkshire area  @mofobodymechanic
and @deltaphysiotherapy are great), however here's few tips that some of you may find useful if you're currently experiencing any issues before booking in with an expert.
-
✔ Rather than stopping Training completely (unless it's serious) focus on the exercises that you can do pain free.
-
Training through the pain is a signal to your body that something is wrong.
-
✔ For inflammation apply ice for approx 20 mins every four hours.
-
✔ Following a few days of ice treatment you may also want to apply Heat, alternating treatment with Ice every few hours.
-
✔ Rest, keep positive (focus on what you can do and not what you can't do) and never give up!
-
Contest Prep.
Fat Loss.
Off Season.
Online Coaching.
Personal Training.
Posing Tuition.
✉️ coach@damianleestailoredfitness.co.uk
  • -
    Training niggles and injuries can be so frustrating and a real set back when trying to progress.
    -
    Not only that, injuries can impact every day life and the simple things we can take for granted.
    -
    I'm no sports injury specialist or expert (in the UK Lancashire and Yorkshire area @mofobodymechanic
    and @deltaphysiotherapy are great), however here's few tips that some of you may find useful if you're currently experiencing any issues before booking in with an expert.
    -
    ✔ Rather than stopping Training completely (unless it's serious) focus on the exercises that you can do pain free.
    -
    Training through the pain is a signal to your body that something is wrong.
    -
    ✔ For inflammation apply ice for approx 20 mins every four hours.
    -
    ✔ Following a few days of ice treatment you may also want to apply Heat, alternating treatment with Ice every few hours.
    -
    ✔ Rest, keep positive (focus on what you can do and not what you can't do) and never give up!
    -
    Contest Prep.
    Fat Loss.
    Off Season.
    Online Coaching.
    Personal Training.
    Posing Tuition.
    ✉️ coach@damianleestailoredfitness.co.uk
  • 11 1 8 hours ago
  • THE RIGHT WAY TO GAIN WEIGHT by @theskinnysurvivor ✅
-
Having trouble bulking up and gaining lean mass?😵
-
Chances are you are making some of these common mistakes ⤵️
-
Eat everything you see: This is a fast way to get fat and not put on any muscle. The eat everything you see diet completely neglects taking energy requirements and food selection into consideration.❌
-
Dirty Bulking: Eat McDonalds, KFC and pure junk food to gain weight... Unhealthy and ineffective for workout performance and health.❌
-
High Fat Low Carb: We need carbs to perform to our best. Carbs are the most readily absorbed and used energy source for mind and muscles.❌
-
Maxing out on food: This just forces you to store insane amounts of fat and minimises muscle gain, you will end up skinny fat.❌
-
Know someone this could help? Send them here! ⤵️
- 
#youvsyou #health #naturalbodybuilding #workoutroutine #exercise #nutrition #weightgain #musclebuilding #musclegain #muscle
  • THE RIGHT WAY TO GAIN WEIGHT by @theskinnysurvivor
    -
    Having trouble bulking up and gaining lean mass?😵
    -
    Chances are you are making some of these common mistakes ⤵️
    -
    Eat everything you see: This is a fast way to get fat and not put on any muscle. The eat everything you see diet completely neglects taking energy requirements and food selection into consideration.❌
    -
    Dirty Bulking: Eat McDonalds, KFC and pure junk food to gain weight... Unhealthy and ineffective for workout performance and health.❌
    -
    High Fat Low Carb: We need carbs to perform to our best. Carbs are the most readily absorbed and used energy source for mind and muscles.❌
    -
    Maxing out on food: This just forces you to store insane amounts of fat and minimises muscle gain, you will end up skinny fat.❌
    -
    Know someone this could help? Send them here! ⤵️
    -
    #youvsyou #health #naturalbodybuilding #workoutroutine #exercise #nutrition #weightgain #musclebuilding #musclegain #muscle
  • 235 1 8 hours ago

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  • Just want to say a massive well done to my client Susan, she puts in consistent effort and gets things done with no excuse whatsoever! shes done incredibly  well to stick to everything and has learned so much. Just before starting she had a dislocation of the knee and a few months ago was able to squat 100kg and hasn't stopped yet! Confidence gainz as strong as her squats💪 A heart of gold and strong as hell. To say I'm proud is an understatement and am excited to see where the rest of this year gets her. What an absolute beast. 💪🦁😎 #clientprogress #strong #pt #fatloss #50yearsyoung #healthier #musclegain #noexcuses #getsitdone #journey #beast
  • Just want to say a massive well done to my client Susan, she puts in consistent effort and gets things done with no excuse whatsoever! shes done incredibly well to stick to everything and has learned so much. Just before starting she had a dislocation of the knee and a few months ago was able to squat 100kg and hasn't stopped yet! Confidence gainz as strong as her squats💪 A heart of gold and strong as hell. To say I'm proud is an understatement and am excited to see where the rest of this year gets her. What an absolute beast. 💪🦁😎 #clientprogress #strong #pt #fatloss #50yearsyoung #healthier #musclegain #noexcuses #getsitdone #journey #beast
  • 18 3 9 hours ago
  • Saw this great post shared by my old MuayThai Thai coach @bulldoggym_brisbane .
It’s often a confronting truth but one WE ALL need to face and be honest with .
I’ve been guilty just as much as anyone else with making excuses about why I “can’t” do something
.
But in all honesty it just meant It wasn’t as much of a priority as I made jt out to be .
When people say they want to get in shape but complain about the cost of personal training for example, say $200 a week
.
Yet will spend often twice that much (or more) in a single night at a pub over the weekend
.
Or say they don’t have time to exercise, yet if you were to look at their social media usage the average person spends over 2 hours a day on it
.
Now if you would rather spend your money and time on those things THAT IS FINE. And no one has the right to give you shit about it or to judge .
But☝🏼the issue arises when you say you want to get fit, you want to lose weight, you want more energy, you want to regain your body confidence, that you VALUE your health..
.
Yet then your actions don’t align with what you say your values are. Then it’s a matter of lying to yourself and making excuses
.
ACTIONS REFLECT PRIORITIES .
Read that and then read it again
.
The next time you go to say “I don’t have time to exercise”
.
Rephrase it to “exercising is not a priority to me right now”
.
This simple rephrasing of things has really forced me to be honest with myself in different areas of my life: business/ relationships/ health .
When you’re honest to yourself about this it gives you the power to identify what is actually important and a priority to you
.
And if your actions aren’t aligning with that, you are able to start making changes in order to move in the right direction
.
So whether it’s health and fitness, or a completely different area in your life. Be honest with yourself, and make your actions like up with what is actually important to you .
You can either find an excuse, or find a way to make it happen
  • Saw this great post shared by my old MuayThai Thai coach @bulldoggym_brisbane .
    It’s often a confronting truth but one WE ALL need to face and be honest with .
    I’ve been guilty just as much as anyone else with making excuses about why I “can’t” do something
    .
    But in all honesty it just meant It wasn’t as much of a priority as I made jt out to be .
    When people say they want to get in shape but complain about the cost of personal training for example, say $200 a week
    .
    Yet will spend often twice that much (or more) in a single night at a pub over the weekend
    .
    Or say they don’t have time to exercise, yet if you were to look at their social media usage the average person spends over 2 hours a day on it
    .
    Now if you would rather spend your money and time on those things THAT IS FINE. And no one has the right to give you shit about it or to judge .
    But☝🏼the issue arises when you say you want to get fit, you want to lose weight, you want more energy, you want to regain your body confidence, that you VALUE your health..
    .
    Yet then your actions don’t align with what you say your values are. Then it’s a matter of lying to yourself and making excuses
    .
    ACTIONS REFLECT PRIORITIES .
    Read that and then read it again
    .
    The next time you go to say “I don’t have time to exercise”
    .
    Rephrase it to “exercising is not a priority to me right now”
    .
    This simple rephrasing of things has really forced me to be honest with myself in different areas of my life: business/ relationships/ health .
    When you’re honest to yourself about this it gives you the power to identify what is actually important and a priority to you
    .
    And if your actions aren’t aligning with that, you are able to start making changes in order to move in the right direction
    .
    So whether it’s health and fitness, or a completely different area in your life. Be honest with yourself, and make your actions like up with what is actually important to you .
    You can either find an excuse, or find a way to make it happen
  • 21 1 9 hours ago
  • Workout done❤️😂🙌🏼! Not so shabby, lost my balance in the one legged balancing pose but that asides (get it, knee slapped there folks), I’m pretty happy with how that sweat volcano went down! Getting in the flow of these more challenging workouts, which goes to show you can tolerate and enjoy just about anything with the right mindset. Now I better get ready super speed because I got the heads up that there is some flooding on the route I normally take to work, in fact most roads that lead in to the city I work in, my tiny car might meet some challenges this morning. So I better leave early! Happy Day!
  • Workout done❤️😂🙌🏼! Not so shabby, lost my balance in the one legged balancing pose but that asides (get it, knee slapped there folks), I’m pretty happy with how that sweat volcano went down! Getting in the flow of these more challenging workouts, which goes to show you can tolerate and enjoy just about anything with the right mindset. Now I better get ready super speed because I got the heads up that there is some flooding on the route I normally take to work, in fact most roads that lead in to the city I work in, my tiny car might meet some challenges this morning. So I better leave early! Happy Day!
  • 7 1 9 hours ago
  • 💥ℍ𝕆𝕎 𝕋𝕆 𝔹𝕆𝕆𝕊𝕋 𝕋𝔼𝕊𝕋𝕆𝕊𝕋𝔼ℝ𝕆ℕ𝔼💥...
.

Are you feeling lagging energy, lack of results, and no drive?
-
Your testosterone levels may be down, which could be the cause of several of these symptoms.
-
Here are the 5 things you SHOULD START DOING to boost your testosterone levels!
-
SLEEPING MORE
Aim to get at least 7-9 hours of sleep each night. Lack of sleep has been linked to dropping t-levels, lack of sex drive and energy. By getting enough we are promoting healthy t-levels and ensuring optimal recovery between workouts.
Studies: 
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4445839/
https://academic.oup.com/jcem/article/90/8/4530/3058888
-
HAVING MORE SEX
Want to boost testosterone? Start having more sex, men who have more sex tend to be more confident and have higher t-levels than men who don't. Doing it yourself wont cut it, the testosterone boost comes from sex with a partner, so don't shorthand your self.
Studies:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4914923/
https://www.ncbi.nlm.nih.gov/pubmed/15355456
-
LIFTING HEAVY
Studies have shown that it takes lifting heavy weight with compound movements like the squat, deadlift, bench press, and pull ups to significantly raise testosterone. Aim to hit at least 2-3 full body workouts per week made up of mostly compound movements. Doing sprints for cardio has also been shown to raise t-levels.
Studies:
https://www.ncbi.nlm.nih.gov/pubmed/21058750
-
EATING ENOUGH FAT
Getting enough dietary fat intake is essential for healthy hormone levels (like testosterone). Aim to get between 25-35% of your daily caloric intake from fat to ensure optimal t-levels.
Studies:
https://www.ncbi.nlm.nih.gov/pubmed/6538617
-
STOP STRESSING
If your stressed out all the time, your cortisol levels will rise, and your t-levels will drop. Cortisol signals for breakdown while testosterone is an anabolic hormone that signals for building. So when our cortisol levels are raised with increased stress, our testosterone levels will drop. Limit the stress in your life to boost your test!
Studies:
http://www.tandfonline.com/doi/abs/10.3109/10253890902874913
-
📚follow @thetrainingmanual
For more !! .
CREDIT: @fastandswole
  • 💥ℍ𝕆𝕎 𝕋𝕆 𝔹𝕆𝕆𝕊𝕋 𝕋𝔼𝕊𝕋𝕆𝕊𝕋𝔼ℝ𝕆ℕ𝔼💥...
    .

    Are you feeling lagging energy, lack of results, and no drive?
    -
    Your testosterone levels may be down, which could be the cause of several of these symptoms.
    -
    Here are the 5 things you SHOULD START DOING to boost your testosterone levels!
    -
    SLEEPING MORE
    Aim to get at least 7-9 hours of sleep each night. Lack of sleep has been linked to dropping t-levels, lack of sex drive and energy. By getting enough we are promoting healthy t-levels and ensuring optimal recovery between workouts.
    Studies: 
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4445839/
    https://academic.oup.com/jcem/article/90/8/4530/3058888
    -
    HAVING MORE SEX
    Want to boost testosterone? Start having more sex, men who have more sex tend to be more confident and have higher t-levels than men who don't. Doing it yourself wont cut it, the testosterone boost comes from sex with a partner, so don't shorthand your self.
    Studies:
    https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4914923/
    https://www.ncbi.nlm.nih.gov/pubmed/15355456
    -
    LIFTING HEAVY
    Studies have shown that it takes lifting heavy weight with compound movements like the squat, deadlift, bench press, and pull ups to significantly raise testosterone. Aim to hit at least 2-3 full body workouts per week made up of mostly compound movements. Doing sprints for cardio has also been shown to raise t-levels.
    Studies:
    https://www.ncbi.nlm.nih.gov/pubmed/21058750
    -
    EATING ENOUGH FAT
    Getting enough dietary fat intake is essential for healthy hormone levels (like testosterone). Aim to get between 25-35% of your daily caloric intake from fat to ensure optimal t-levels.
    Studies:
    https://www.ncbi.nlm.nih.gov/pubmed/6538617
    -
    STOP STRESSING
    If your stressed out all the time, your cortisol levels will rise, and your t-levels will drop. Cortisol signals for breakdown while testosterone is an anabolic hormone that signals for building. So when our cortisol levels are raised with increased stress, our testosterone levels will drop. Limit the stress in your life to boost your test!
    Studies:
    http://www.tandfonline.com/doi/abs/10.3109/10253890902874913
    -
    📚follow @thetrainingmanual
    For more !! .
    CREDIT: @fastandswole
  • 32 1 9 hours ago
  • Still sore from yesterday’s push workout and handstand practice. Yeah I still call it practice because I am to much of a chicken 🐥 (nothing against chickens though) to try it without my “safety net”, I.e the mat. And since I am, it is also harder to get better at it since I do not really challenge myself enough 😅 But becoming more confident in my handstands is a goal for this summer 🙌 and I am gonna make sure to practice it during my vacation in August (when I’ll have way to much free time 😂 #restless) when I’ll spend time with my better half at his parents house dog sitting 🐕👋😍. And do it with a lawn as my only “support”.
.
What I love about handstands (on a more serious note) is the fact that it’s a goal that is not connected to my looks in any ways. I believe it is important to distance our self from the more “shallow goals” from time to time and create those that motivates us on another level 🙌.
.
So tell me, what goals do you have with your workouts that are not appearance related?
.
PS: I seem to have a hard time keeping my captions short 😂 so if you read all the way through - thank you 🙏 My way of writing is probably more suitable for a blog 😅
  • Still sore from yesterday’s push workout and handstand practice. Yeah I still call it practice because I am to much of a chicken 🐥 (nothing against chickens though) to try it without my “safety net”, I.e the mat. And since I am, it is also harder to get better at it since I do not really challenge myself enough 😅 But becoming more confident in my handstands is a goal for this summer 🙌 and I am gonna make sure to practice it during my vacation in August (when I’ll have way to much free time 😂 #restless ) when I’ll spend time with my better half at his parents house dog sitting 🐕👋😍. And do it with a lawn as my only “support”.
    .
    What I love about handstands (on a more serious note) is the fact that it’s a goal that is not connected to my looks in any ways. I believe it is important to distance our self from the more “shallow goals” from time to time and create those that motivates us on another level 🙌.
    .
    So tell me, what goals do you have with your workouts that are not appearance related?
    .
    PS: I seem to have a hard time keeping my captions short 😂 so if you read all the way through - thank you 🙏 My way of writing is probably more suitable for a blog 😅
  • 26 3 9 hours ago
  • Let’s chase the GAINS! Leg day today consists of 4 supersets of 25 leg ext 25 leg curl 25 hip abduction 25 hip addiction.  5x10 squats. 3x10 hack squat 5x10 leg press 3x10 dumbbell lunges 3x10 goblin squat. And 2x50 calf raise. Finished off by 10 minutes on a bike or elliptical
  • Let’s chase the GAINS! Leg day today consists of 4 supersets of 25 leg ext 25 leg curl 25 hip abduction 25 hip addiction. 5x10 squats. 3x10 hack squat 5x10 leg press 3x10 dumbbell lunges 3x10 goblin squat. And 2x50 calf raise. Finished off by 10 minutes on a bike or elliptical
  • 10 3 9 hours ago
  • ・・・
Amazing transformation from @_jens_journey_ 👏🏻👏🏻👏🏻
" I never intended this outfit to be a progress outfit. I just refused to wear anything more revealing back when I weighed 240 pounds. I didn’t plan to take photos of myself that day, it just kind of happened. I was feeling disgusted with myself & knew that I was getting close to my breaking point & that soon I was going to change. So I forced myself to get up, go to the mirror in whatever I was wearing, and take pictures. I wish I would have taken more before photos, in something that showed more of my arms & back, but that’s ok. I was trying to do things at my pace in my way this time, so my method was to be as stress free as possible & just relax. That’s why I kept it a secret for months & why I don’t truly have before photos. Whatever you need to do to be successful, do that. Just make sure it is SAFE & that you are following your heart & what you believe in ❤️ I’ll be celebrating all day today with pictures!⁣⁣ "
  • ・・・
    Amazing transformation from @_jens_journey_ 👏🏻👏🏻👏🏻
    " I never intended this outfit to be a progress outfit. I just refused to wear anything more revealing back when I weighed 240 pounds. I didn’t plan to take photos of myself that day, it just kind of happened. I was feeling disgusted with myself & knew that I was getting close to my breaking point & that soon I was going to change. So I forced myself to get up, go to the mirror in whatever I was wearing, and take pictures. I wish I would have taken more before photos, in something that showed more of my arms & back, but that’s ok. I was trying to do things at my pace in my way this time, so my method was to be as stress free as possible & just relax. That’s why I kept it a secret for months & why I don’t truly have before photos. Whatever you need to do to be successful, do that. Just make sure it is SAFE & that you are following your heart & what you believe in ❤️ I’ll be celebrating all day today with pictures!⁣⁣ "
  • 102 1 9 hours ago
  • 🔥Fat loss circuit workouts🔥
.
Follow @dancudes !
.
Circuit workouts are my bread and butter when it comes to training for cardio and conditioning while also getting and staying lean. Quick, effective and to the point workouts that not only burn a significant amount of calories and can help you get lean and fit, but really improve your cardiovascular conditioning and endurance which have benefits to your strength training, allowing you to push harder for longer. The more your able to push in the gym the more muscle mass you build and the more gainz you make. Now circuits are generally anaerobic in nature, but literature has shown that training anaerobically does provide some aerobic benefits in addition to aerobic training as well. These are two very simple examples of circuits that are quite similar in design to how I do my own circuits; choosing 4 to 5 exercises and just going with minimal if any rest in between them and a designated 30 second rest period if needed. Sometimes I take the rest, but most of the time I just go. Whether you go by hitting a specific number of reps for an exercise or you go for as many reps as possible (AMRAP) within a given time period is your choice as I don't find one to necessarily be better than the other though I favour the latter a bit more. Another benefit about most circuits is they rely on minimal equipment which means you can do them anywhere. Circuits are a great way to get your cardio in and can be done in 20 minutes or less when working intensely. Quick, effective and to the point is the way to do it.
.
➡️Follow @dancudes
➡️Follow @dancudes
➡️Follow @dancudes
_____________________
#workoutroutine #workout #circuit #circuitworkout #cardioworkouts #cardio #musclegain #fitnesstips #personaltrainer #buildmuscle #musclebuilding #leangains #liftweights #fatlossjourney #getinshape #postworkoutmeal #fatlosstips #workouttips #workoutlife #getshredded #musclemass #musclegrowth #fittips #gymtips #sixpackabs #6packabs #goodworkout #gains💪 #calorieburn
  • 🔥Fat loss circuit workouts🔥
    .
    Follow @dancudes !
    .
    Circuit workouts are my bread and butter when it comes to training for cardio and conditioning while also getting and staying lean. Quick, effective and to the point workouts that not only burn a significant amount of calories and can help you get lean and fit, but really improve your cardiovascular conditioning and endurance which have benefits to your strength training, allowing you to push harder for longer. The more your able to push in the gym the more muscle mass you build and the more gainz you make. Now circuits are generally anaerobic in nature, but literature has shown that training anaerobically does provide some aerobic benefits in addition to aerobic training as well. These are two very simple examples of circuits that are quite similar in design to how I do my own circuits; choosing 4 to 5 exercises and just going with minimal if any rest in between them and a designated 30 second rest period if needed. Sometimes I take the rest, but most of the time I just go. Whether you go by hitting a specific number of reps for an exercise or you go for as many reps as possible (AMRAP) within a given time period is your choice as I don't find one to necessarily be better than the other though I favour the latter a bit more. Another benefit about most circuits is they rely on minimal equipment which means you can do them anywhere. Circuits are a great way to get your cardio in and can be done in 20 minutes or less when working intensely. Quick, effective and to the point is the way to do it.
    .
    ➡️Follow @dancudes
    ➡️Follow @dancudes
    ➡️Follow @dancudes
    _____________________
    #workoutroutine #workout #circuit #circuitworkout #cardioworkouts #cardio #musclegain #fitnesstips #personaltrainer #buildmuscle #musclebuilding #leangains #liftweights #fatlossjourney #getinshape #postworkoutmeal #fatlosstips #workouttips #workoutlife #getshredded #musclemass #musclegrowth #fittips #gymtips #sixpackabs #6packabs #goodworkout #gains 💪 #calorieburn
  • 262 8 9 hours ago