#strengthtraining Instagram Photos & Videos

strengthtraining - 5.6m posts

Top Posts

  • Texto excelente do @enricogorisoares, leia!
• • •
Este estudo, publicado ontem na JSCR, comparou a ativação do glúteo máximo, vasto lateral e bíceps femoral durante realização do agachamento, stiff e elevação pélvica. A comparação foi realizada com 60kg e 1RM para cada exercício.
Foi observado que:
1. O glúteo máximo apresentou maior ativação na elevação pélvica que o agachamento (com 60kg e durante 1RM), porém não foram observadas diferenças entre a elevação pélvica e o stiff;
2. Não foram observadas diferenças na ativação do bíceps femoral entre os exercícios e sobrecargas analisadas;
3. O vasto lateral apresentou maior ativação no agachamento que na elevação pélvica e no stiff (com 60kg e durante 1RM), porém não foram observadas diferenças entre a elevação pélvica e o stiff.
Segundo os autores, tanto a elevação pélvica como o stiff apresentam a capacidade de recrutar o glúteo máximo e o bíceps femoral, portanto, podem ser incluídos em programas que tem como objetivo enfatizar os extensores do quadril. Além disso, a elevação pélvica é capaz de causar grandes níveis de ativação do glúteo máximo mesmo quando uma baixa sobrecarga é utilizada (60kg).
Por outro lado, os autores sugerem que o agachamento é um exercício fundamental que apresenta significante ativação do vasto lateral, portanto, pode ser incluído em programas de treinamento de força com diversos objetivos.
_____
Últimas vagas para o curso de BIOMECÂNICA DA MUSCULAÇÃO em Sorocaba.
Ao término do curso você será capaz de:
1. Aplicar os conceitos biomecânicos de força, torque e ativação muscular na prática;
2. Selecionar os exercícios e equipamentos dentro de um contínuum de progressão;
3. Maximizar os resultados dos seus clientes.
Dia 22/09, na academia Company Gym (Shopping Granja Olga, Sorocaba) temos um encontro marcado que irá transformar a sua prescrição do treinamento de força. Seu sucesso está próximo.
P.S. Inscrições através do link na minha BIO ( @enricogorisoares ).
_____
#musculação #strengthtraining #resistancetraining #workout #treinamento #treino #forçaecondicionamento #strengthandconditioning #exercício #exercise #biomecânica #biomechanics #hipertrofia
  • Texto excelente do @enricogorisoares, leia!
    • • •
    Este estudo, publicado ontem na JSCR, comparou a ativação do glúteo máximo, vasto lateral e bíceps femoral durante realização do agachamento, stiff e elevação pélvica. A comparação foi realizada com 60kg e 1RM para cada exercício.
    Foi observado que:
    1. O glúteo máximo apresentou maior ativação na elevação pélvica que o agachamento (com 60kg e durante 1RM), porém não foram observadas diferenças entre a elevação pélvica e o stiff;
    2. Não foram observadas diferenças na ativação do bíceps femoral entre os exercícios e sobrecargas analisadas;
    3. O vasto lateral apresentou maior ativação no agachamento que na elevação pélvica e no stiff (com 60kg e durante 1RM), porém não foram observadas diferenças entre a elevação pélvica e o stiff.
    Segundo os autores, tanto a elevação pélvica como o stiff apresentam a capacidade de recrutar o glúteo máximo e o bíceps femoral, portanto, podem ser incluídos em programas que tem como objetivo enfatizar os extensores do quadril. Além disso, a elevação pélvica é capaz de causar grandes níveis de ativação do glúteo máximo mesmo quando uma baixa sobrecarga é utilizada (60kg).
    Por outro lado, os autores sugerem que o agachamento é um exercício fundamental que apresenta significante ativação do vasto lateral, portanto, pode ser incluído em programas de treinamento de força com diversos objetivos.
    _____
    Últimas vagas para o curso de BIOMECÂNICA DA MUSCULAÇÃO em Sorocaba.
    Ao término do curso você será capaz de:
    1. Aplicar os conceitos biomecânicos de força, torque e ativação muscular na prática;
    2. Selecionar os exercícios e equipamentos dentro de um contínuum de progressão;
    3. Maximizar os resultados dos seus clientes.
    Dia 22/09, na academia Company Gym (Shopping Granja Olga, Sorocaba) temos um encontro marcado que irá transformar a sua prescrição do treinamento de força. Seu sucesso está próximo.
    P.S. Inscrições através do link na minha BIO ( @enricogorisoares ).
    _____
    #musculação #strengthtraining #resistancetraining #workout #treinamento #treino #forçaecondicionamento #strengthandconditioning #exercício #exercise #biomecânica #biomechanics #hipertrofia
  • 461 14 1 hour ago
  • When you consume food, your body expends energy to digest and process the nutrients in your diet. This is known as the "thermic effect of food" (TEF) [1, 2]. A common misconception is that you need to consume several smaller meals per day to maximize TEF for a "faster metabolism".
-
An extensive research review shows that TEF is not influenced by meal frequency when total caloric and macronutrient intake is matched [3]. This helps explain why several review papers show that a low meal frequency doesn't slow down your metabolism or decrease fat loss if calories are controlled [3-5].
-
More recent research on intermittent fasting supports this. Those that reach their nutritional needs in a small eating window are able to lose fat just as effectively as those that eat continuously throughout the day if calories are matched [6].
-
All in all, maintain a meal frequency that works for you. For some people, having small meals throughout the day helps with hunger control. Others prefer not to think about food during the day and reach their nutritional needs in a smaller window. Both approaches work.
-
References:
1. https://www.ncbi.nlm.nih.gov/pubmed/7733021
2. https://www.ncbi.nlm.nih.gov/pubmed/15507147
3. https://www.ncbi.nlm.nih.gov/pubmed/9155494
4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4033492/
5. https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0174-y
6. https://www.ncbi.nlm.nih.gov/pubmed/26384657
  • When you consume food, your body expends energy to digest and process the nutrients in your diet. This is known as the "thermic effect of food" (TEF) [1, 2]. A common misconception is that you need to consume several smaller meals per day to maximize TEF for a "faster metabolism".
    -
    An extensive research review shows that TEF is not influenced by meal frequency when total caloric and macronutrient intake is matched [3]. This helps explain why several review papers show that a low meal frequency doesn't slow down your metabolism or decrease fat loss if calories are controlled [3-5].
    -
    More recent research on intermittent fasting supports this. Those that reach their nutritional needs in a small eating window are able to lose fat just as effectively as those that eat continuously throughout the day if calories are matched [6].
    -
    All in all, maintain a meal frequency that works for you. For some people, having small meals throughout the day helps with hunger control. Others prefer not to think about food during the day and reach their nutritional needs in a smaller window. Both approaches work.
    -
    References:
    1. https://www.ncbi.nlm.nih.gov/pubmed/7733021
    2. https://www.ncbi.nlm.nih.gov/pubmed/15507147
    3. https://www.ncbi.nlm.nih.gov/pubmed/9155494
    4. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4033492/
    5. https://jissn.biomedcentral.com/articles/10.1186/s12970-017-0174-y
    6. https://www.ncbi.nlm.nih.gov/pubmed/26384657
  • 1,949 76 20 hours ago
  • Latihan Kekuatan untuk Pelari: Push Up
.
*English version on comment section*
.
Kamu pasti sudah familiar dengan push up, kan? Tapi sudahkah tahu kenapa ini bisa membantu lari? Kuy cari tahu kenapa pelari harus latihan push up, seperti saran Mike Trees, pelatih kepala Planet Sports Run dan 7x World Master Champion. .
Otot yang digunakan: Dada, bahu, trisep.
.
Kenapa ini membantu lari: Push up akan membantu memperkuat ayunan lengan. Ayunan lengan yang kuat penting agar dapat berlari cepat. .
Petunjuk penting: Jika kamu tidak bisa melakukan push up penuh, kamu bisa meletakkan lutut di lantai untuk mempermudahnya.
.
Berapa kali: 3 set masing-masing 10 repetisi.
.
Seberapa sering: 2-3 kali seminggu.
.
Latihan lanjutan: Setelah kamu mampu push up penuh, coba tambah tingkat kesulitan dengan menempatkan kaki di posisi yang lebih tinggi. Misalnya, di atas kursi. .
Latihan push up saja cukup buat pelari? Tentu tidak. Cek latihan kekuatan lainnya dengan follow @planetsportsrun
.
#PlanetSportsRun #MikeTrees #run #running #strengthtraining #pushup #training #furtherfartherstronger #instarun
  • Latihan Kekuatan untuk Pelari: Push Up
    .
    *English version on comment section*
    .
    Kamu pasti sudah familiar dengan push up, kan? Tapi sudahkah tahu kenapa ini bisa membantu lari? Kuy cari tahu kenapa pelari harus latihan push up, seperti saran Mike Trees, pelatih kepala Planet Sports Run dan 7x World Master Champion. .
    Otot yang digunakan: Dada, bahu, trisep.
    .
    Kenapa ini membantu lari: Push up akan membantu memperkuat ayunan lengan. Ayunan lengan yang kuat penting agar dapat berlari cepat. .
    Petunjuk penting: Jika kamu tidak bisa melakukan push up penuh, kamu bisa meletakkan lutut di lantai untuk mempermudahnya.
    .
    Berapa kali: 3 set masing-masing 10 repetisi.
    .
    Seberapa sering: 2-3 kali seminggu.
    .
    Latihan lanjutan: Setelah kamu mampu push up penuh, coba tambah tingkat kesulitan dengan menempatkan kaki di posisi yang lebih tinggi. Misalnya, di atas kursi. .
    Latihan push up saja cukup buat pelari? Tentu tidak. Cek latihan kekuatan lainnya dengan follow @planetsportsrun
    .
    #PlanetSportsRun #MikeTrees #run #running #strengthtraining #pushup #training #furtherfartherstronger #instarun
  • 1,115 26 20 August, 2019
  • You want to know how many times I sat  and looked at my ever-growing belly thinking, “I guess this is it. This is how it’s going to be”.
-
Oh about 1,000. Maybe more. I used to think gaining belly fat was a part of middle age - a rite of passage I had no control over.
-
I assumed losing fat at my age was impossible-thought it couldn’t be done.  But as I eventually found out, I was wrong.
-
We hear a lot about our slowing metabolism as we age and are quick to blame it for our weight gain.
-
Our metabolism does slow down as we age, but not to the extent that we think. I blamed all of my weight gain on my metabolism to the point of getting it checked by my doctor, who told me my metabolism was fine.
-
If you think you have a medical issue that is keeping you from losing weight, go see your doctor.  Get some answers.
-
But the vast majority of us who gained weight in middle age just became less active over many many years while not keeping a close eye on our nutrition.
-
Our bodies do change as we age, but those changes don’t mean we can’t lose fat. Is it easy?  Oh hell no, and some may even say it’s harder for us.  But we can do it.  We just have to be relentless in our pursuit.
-
But the principles of fat loss are the same whether we are 25 years old or 55 years old. You need to be in a calorie deficit to lose fat.
-
Strength training becomes a game changer for us too.  We lose muscle mass as we age, and bone density too, so strength training is as important for us as it ever has been. You need to add resistance. Lots of resistance.  Lift heavy weights.
-
So if you think it’s too late, think you can’t lose fat, or think it will never happen for you, I am here to tell you, you CAN do it.  I promise. Dial in your nutrition like never before, increase protein, strength train, be consistent, and kick Mother Nature in the ass.
-
And if you are not middle age yet, get on this NOW. Lead the way. You will be way ahead of the game in 20-30 years 💪🏻,
-
Love you.
  • You want to know how many times I sat and looked at my ever-growing belly thinking, “I guess this is it. This is how it’s going to be”.
    -
    Oh about 1,000. Maybe more. I used to think gaining belly fat was a part of middle age - a rite of passage I had no control over.
    -
    I assumed losing fat at my age was impossible-thought it couldn’t be done. But as I eventually found out, I was wrong.
    -
    We hear a lot about our slowing metabolism as we age and are quick to blame it for our weight gain.
    -
    Our metabolism does slow down as we age, but not to the extent that we think. I blamed all of my weight gain on my metabolism to the point of getting it checked by my doctor, who told me my metabolism was fine.
    -
    If you think you have a medical issue that is keeping you from losing weight, go see your doctor. Get some answers.
    -
    But the vast majority of us who gained weight in middle age just became less active over many many years while not keeping a close eye on our nutrition.
    -
    Our bodies do change as we age, but those changes don’t mean we can’t lose fat. Is it easy? Oh hell no, and some may even say it’s harder for us. But we can do it. We just have to be relentless in our pursuit.
    -
    But the principles of fat loss are the same whether we are 25 years old or 55 years old. You need to be in a calorie deficit to lose fat.
    -
    Strength training becomes a game changer for us too. We lose muscle mass as we age, and bone density too, so strength training is as important for us as it ever has been. You need to add resistance. Lots of resistance. Lift heavy weights.
    -
    So if you think it’s too late, think you can’t lose fat, or think it will never happen for you, I am here to tell you, you CAN do it. I promise. Dial in your nutrition like never before, increase protein, strength train, be consistent, and kick Mother Nature in the ass.
    -
    And if you are not middle age yet, get on this NOW. Lead the way. You will be way ahead of the game in 20-30 years 💪🏻,
    -
    Love you.
  • 1,525 65 19 August, 2019
  • The Wrigley Field of Garage Gyms @t_white2323
  • The Wrigley Field of Garage Gyms @t_white2323
  • 1,614 22 18 hours ago
  • Unbroken anyone?
•
WORKOUT OF THE DAY from #wodroulette
  • Unbroken anyone?

    WORKOUT OF THE DAY from #wodroulette
  • 1,130 25 20 hours ago
  • 💥WHEN TO INCREASE WEIGHTS💥
-
-
-
Follow @kurtrawlinsfitness for 🔑 fitness and nutrition tips
-
-
-
Well, I’m always talking about the importance of progressive overload. It’s a key factor in gaining strength and muscle.
-
But how exactly do you go about increasing weights in the gym? How and when should you do it?
-
You’ll see from the simple graphic above I like to use a rep range as opposed to a specific number.
-
This will allow you work in that range and not feel like you failed if you don’t hit your number.
-
Track your reps each workout, and strive to hit the max number in the range.
-
Why stay on a program for 6-12 weeks? Often times, you’ll see your BEST results at the END of your program.
-
You’ve had several weeks not only to master each movement, but to increase your weights.
-
This is why a workout of the day or program hopping is such a bad idea to progress. The former is random, and it’s just a series of workouts not necessarily tied to each other (unlike a dedicated program).
-
The latter has you switching programs when you quite possibly (and most likely) are just about to make your best gains.
-
Don’t do it.
-
I hope this post helps clear up some confusion on when to increase your weights!
-
-
-
Tag a friend who could benefit from this information👇
-
-
-
#weights #weightlifting #weighttraining #liftingweights #strengthtraining #resistancetraining #strength #strong #muscle #musclegain #gainingmuscle #training #trainingtips #workouttips
  • 💥WHEN TO INCREASE WEIGHTS💥
    -
    -
    -
    Follow @kurtrawlinsfitness for 🔑 fitness and nutrition tips
    -
    -
    -
    Well, I’m always talking about the importance of progressive overload. It’s a key factor in gaining strength and muscle.
    -
    But how exactly do you go about increasing weights in the gym? How and when should you do it?
    -
    You’ll see from the simple graphic above I like to use a rep range as opposed to a specific number.
    -
    This will allow you work in that range and not feel like you failed if you don’t hit your number.
    -
    Track your reps each workout, and strive to hit the max number in the range.
    -
    Why stay on a program for 6-12 weeks? Often times, you’ll see your BEST results at the END of your program.
    -
    You’ve had several weeks not only to master each movement, but to increase your weights.
    -
    This is why a workout of the day or program hopping is such a bad idea to progress. The former is random, and it’s just a series of workouts not necessarily tied to each other (unlike a dedicated program).
    -
    The latter has you switching programs when you quite possibly (and most likely) are just about to make your best gains.
    -
    Don’t do it.
    -
    I hope this post helps clear up some confusion on when to increase your weights!
    -
    -
    -
    Tag a friend who could benefit from this information👇
    -
    -
    -
    #weights #weightlifting #weighttraining #liftingweights #strengthtraining #resistancetraining #strength #strong #muscle #musclegain #gainingmuscle #training #trainingtips #workouttips
  • 1,727 23 18 August, 2019

Latest Instagram Posts

  • 💰$50 OFF 8-WEEK BOOTCAMP💰
.
WHO: YOU! (Discount to NEW members)
.
WHAT: Detailed below is all that you can expect from training with us these coming 8-weeks:
.
🔥 Four 55-minute Sessions per Week Specifically Designed to Help You Lose Body Fat, Get Energized, and Feel Amazing! (Mondays, Wednesdays, Fridays, and Saturdays) .
.
🔥 8 Weeks of Group Nutrition Coaching to Help You Eat in a Way That Delivers Sustainable Results! No Restrictive Diets! .
.
🔥 Weekly Motivation and Accountability to Help You Stay on Track and Encouraged! .
.
🔥 Done-for-You EDGE Recipe Guide Packed Full of Quick, Tasty Meals! .
.
🔥 Access to Our Private Coaching Group for Additional Support and Accountability!
.
🔥 Pre- and Post- Body Composition Assessments to Gauge Your Progress! .
.
🔥 Fun, Knowledgeable, and Encouraging Coaching from True, Caring Fitness Professionals!
.
WHEN: Monday 8/26 is kick off! .
WHERE: 1017 Country Club Road, Indianapolis 46234
.
WHY: You are worth it. Now that the kids are back in school, it’s the perfect time to commit to your fitness goals and improving your health. .
HOW: Message us to sign up today!
.
www.edge.fit
.
#edgefit #edgestrong #edgefam
  • 💰$50 OFF 8-WEEK BOOTCAMP💰
    .
    WHO: YOU! (Discount to NEW members)
    .
    WHAT: Detailed below is all that you can expect from training with us these coming 8-weeks:
    .
    🔥 Four 55-minute Sessions per Week Specifically Designed to Help You Lose Body Fat, Get Energized, and Feel Amazing! (Mondays, Wednesdays, Fridays, and Saturdays) .
    .
    🔥 8 Weeks of Group Nutrition Coaching to Help You Eat in a Way That Delivers Sustainable Results! No Restrictive Diets! .
    .
    🔥 Weekly Motivation and Accountability to Help You Stay on Track and Encouraged! .
    .
    🔥 Done-for-You EDGE Recipe Guide Packed Full of Quick, Tasty Meals! .
    .
    🔥 Access to Our Private Coaching Group for Additional Support and Accountability!
    .
    🔥 Pre- and Post- Body Composition Assessments to Gauge Your Progress! .
    .
    🔥 Fun, Knowledgeable, and Encouraging Coaching from True, Caring Fitness Professionals!
    .
    WHEN: Monday 8/26 is kick off! .
    WHERE: 1017 Country Club Road, Indianapolis 46234
    .
    WHY: You are worth it. Now that the kids are back in school, it’s the perfect time to commit to your fitness goals and improving your health. .
    HOW: Message us to sign up today!
    .
    www.edge.fit
    .
    #edgefit #edgestrong #edgefam
  • 0 1 57 seconds ago
  • 190kg/418lbs x6 high bar PB and I think the heaviest squat I’ve ever done for 6 reps. Then I felt something “unzip” in my hip flexor on backdown 8s so that dampened the session 😂🤦🏻‍♂️ should be okay in a day or two.
_
Also shown is some sumo from the other day. 3x5 at 212.5kg/468lbs which was pain free.
_
The issue with going heavy all the time, which happens by making sudden linear progress or peaking for competitions too often (both of which was what my training consisted of last year) is that accumulated fatigue, niggles etc can come back to ruin your training for a bit and possibly leave you prone to injuries. Be resilient and be diligent with approach to training and how you recover and it should come together!
_
Coach: @luke_rogers_74 🤙🏻
@9for9.co.uk supplying that fresh blue shirt
_
For anything regarding coaching, head over to @thestrengthmovementuk 💪🏻 we have a launch offer still going on for group programming and our first meet-up on 8th September at @athlete_movement 🔥
  • 190kg/418lbs x6 high bar PB and I think the heaviest squat I’ve ever done for 6 reps. Then I felt something “unzip” in my hip flexor on backdown 8s so that dampened the session 😂🤦🏻‍♂️ should be okay in a day or two.
    _
    Also shown is some sumo from the other day. 3x5 at 212.5kg/468lbs which was pain free.
    _
    The issue with going heavy all the time, which happens by making sudden linear progress or peaking for competitions too often (both of which was what my training consisted of last year) is that accumulated fatigue, niggles etc can come back to ruin your training for a bit and possibly leave you prone to injuries. Be resilient and be diligent with approach to training and how you recover and it should come together!
    _
    Coach: @luke_rogers_74 🤙🏻
    @9for9.co.uk supplying that fresh blue shirt
    _
    For anything regarding coaching, head over to @thestrengthmovementuk 💪🏻 we have a launch offer still going on for group programming and our first meet-up on 8th September at @athlete_movement 🔥
  • 4 1 1 minute ago
  • Does this shirt make me look strong? 💁🏼‍♀️ Shoutout to my #DoughDealer for hookin me up with my fav meet prep treat, cute tank, and all the strength gainz 💕 #bodybyprodough #doughdeltsgang
  • Does this shirt make me look strong? 💁🏼‍♀️ Shoutout to my #DoughDealer for hookin me up with my fav meet prep treat, cute tank, and all the strength gainz 💕 #bodybyprodough #doughdeltsgang
  • 3 1 2 minutes ago
  • Small changes and consistency.
  • Small changes and consistency.
  • 0 1 2 minutes ago
  • CUSTOMER SHOUTOUT 🥋

This is Dominic. He has recently become an every day shopper here at Supplement King Bedford Place, constantly giving us shoutouts and showing lots of support! He’s a big fan of the One Bar Basix cookie dough flavour, which helps him fuel his intense BJJ workouts that he attends at @proedgetraining .
Here’s a video of Dominic dominating his opponent at his last tournament. We’re proud to help him reach his goals. Keep working hard Dom!! #bjj #workout #fuelyourgoals #fitness #juijitsu #strengthtraining
  • CUSTOMER SHOUTOUT 🥋

    This is Dominic. He has recently become an every day shopper here at Supplement King Bedford Place, constantly giving us shoutouts and showing lots of support! He’s a big fan of the One Bar Basix cookie dough flavour, which helps him fuel his intense BJJ workouts that he attends at @proedgetraining .
    Here’s a video of Dominic dominating his opponent at his last tournament. We’re proud to help him reach his goals. Keep working hard Dom!! #bjj #workout #fuelyourgoals #fitness #juijitsu #strengthtraining
  • 3 1 3 minutes ago
  • When you pick up @anthony_joshua at the gym and take him home with you 😂😍
  • When you pick up @anthony_joshua at the gym and take him home with you 😂😍
  • 3 1 4 minutes ago
  • We don’t want to just challenge your body. We want to challenge the way you think about your body. We want to create a community where the norm becomes self transformation through the exploration of our physicality. Come join us for an MOVING experience!!!
  • We don’t want to just challenge your body. We want to challenge the way you think about your body. We want to create a community where the norm becomes self transformation through the exploration of our physicality. Come join us for an MOVING experience!!!
  • 2 1 5 minutes ago
  • Do you want to lose weight? Have you been wanting to get rid of that belly but nothing seems to work? If yes, keep reading this post! .
.
When wanting to lose weight & eliminating the belly, it’s important to know that the key is NUTRITION, in addition to strength training 2-4x/week. Something I hear often is “But I eat healthy, exercise and still haven’t lost weight!” Chances are you haven’t lost weight because you’re not in a calorie DEFICIT 📉 so what is a calorie deficit? .
.
A deficit basically means move/exercise more and eat less. You want to be burning more calories than you are consuming. The timing of your meals doesn’t matter. So yes, you can have a full meal at 9pm and you won’t gain weight. Yes, you can eat carbs. However, all of this can be done so long as you stay in a DEFICIT. If you haven’t been losing weight then you simply haven’t been in a deficit or haven’t stuck to the deficit long enough to see progress. .
.
So how do you know you’re in a deficit? The first step is figuring out how many calories you should be consuming. There are various tools online that can help you calculate this number. The second step is tracking your food. Yes, I know this can feel tedious to do but the only ACCURATE way of ensuring you’re staying in a deficit is by tracking your meals. As humans we tend to UNDERESTIMATE how much food/calories we consume daily. Tracking will help make sure you’re staying on track 💯 A tool like MyFitnessPal is incredible for this! .
.
Most people are looking for quick fixes, but the moment you realize that health and weight loss require patience and CONSISTENT work, things will get easier. So next time you roll your eyes at he thought of tracking meals because it’s “too hard” or “too annoying,” ask yourself just how badly you want to reach your goal. You can keep feeling frustrated about not losing weight while “eating healthy and exercising” or take ownership and start putting in the hard work. .
.
“You don’t have to be great to start, but you do have to START  to be GREAT” - Zig Ziglar .
.
#weightloss #nutrition #exercise #strengthtraining #caloriedeficit #keepgoing #knowthetruth #carbswontkillyou #eatyourfood #prepareforsuc
  • Do you want to lose weight? Have you been wanting to get rid of that belly but nothing seems to work? If yes, keep reading this post! .
    .
    When wanting to lose weight & eliminating the belly, it’s important to know that the key is NUTRITION, in addition to strength training 2-4x/week. Something I hear often is “But I eat healthy, exercise and still haven’t lost weight!” Chances are you haven’t lost weight because you’re not in a calorie DEFICIT 📉 so what is a calorie deficit? .
    .
    A deficit basically means move/exercise more and eat less. You want to be burning more calories than you are consuming. The timing of your meals doesn’t matter. So yes, you can have a full meal at 9pm and you won’t gain weight. Yes, you can eat carbs. However, all of this can be done so long as you stay in a DEFICIT. If you haven’t been losing weight then you simply haven’t been in a deficit or haven’t stuck to the deficit long enough to see progress. .
    .
    So how do you know you’re in a deficit? The first step is figuring out how many calories you should be consuming. There are various tools online that can help you calculate this number. The second step is tracking your food. Yes, I know this can feel tedious to do but the only ACCURATE way of ensuring you’re staying in a deficit is by tracking your meals. As humans we tend to UNDERESTIMATE how much food/calories we consume daily. Tracking will help make sure you’re staying on track 💯 A tool like MyFitnessPal is incredible for this! .
    .
    Most people are looking for quick fixes, but the moment you realize that health and weight loss require patience and CONSISTENT work, things will get easier. So next time you roll your eyes at he thought of tracking meals because it’s “too hard” or “too annoying,” ask yourself just how badly you want to reach your goal. You can keep feeling frustrated about not losing weight while “eating healthy and exercising” or take ownership and start putting in the hard work. .
    .
    “You don’t have to be great to start, but you do have to START to be GREAT” - Zig Ziglar .
    .
    #weightloss #nutrition #exercise #strengthtraining #caloriedeficit #keepgoing #knowthetruth #carbswontkillyou #eatyourfood #prepareforsuc
  • 2 1 5 minutes ago
  • This is Gill. She’s been my client for about 4 and a half months and we’ve made so much progress together.

Gill went from not being able to perform a bodyweight squat with good form, to smashing out sets of barbell squats with 50kg.

As well as being strong, Gill never complained once, and smashed through all of the weights and rep ranges that I set her.

Making so much progress with someone, reducing their pain, allowing them to become more mobile and stronger is super satisfying, and it’s one of the reasons why I got into coaching in the first place. 
Anyway, these are a set of Bulgarian Split Squats/RDLs that I found from @tonygentilcore who I think found it from @nick_tumminello (both amazing coaches, go follow them). These are two difficult movements paired into one, so keep the reps low and the weight low at first.

Be strong. Be more like Gill.

#strengthtraining #strengthandconditioning #puregymplymouth #rdl #bulgariansplitsquats #legday #legs #strong #ukfitness #plymouth #inspiration
  • This is Gill. She’s been my client for about 4 and a half months and we’ve made so much progress together.

    Gill went from not being able to perform a bodyweight squat with good form, to smashing out sets of barbell squats with 50kg.

    As well as being strong, Gill never complained once, and smashed through all of the weights and rep ranges that I set her.

    Making so much progress with someone, reducing their pain, allowing them to become more mobile and stronger is super satisfying, and it’s one of the reasons why I got into coaching in the first place.
    Anyway, these are a set of Bulgarian Split Squats/RDLs that I found from @tonygentilcore who I think found it from @nick_tumminello (both amazing coaches, go follow them). These are two difficult movements paired into one, so keep the reps low and the weight low at first.

    Be strong. Be more like Gill.

    #strengthtraining #strengthandconditioning #puregymplymouth #rdl #bulgariansplitsquats #legday #legs #strong #ukfitness #plymouth #inspiration
  • 1 0 5 minutes ago
  • As crazy as it seems, there are still many people out there that think squats are bad for your knees and deadlifts are bad for your back...🤦‍♀️
—
Time to set the record straight!
—
💥 Are Squats BAD for your knees?💥
-
🖌 @pheasyque
🖋 @dr.caleb.burgess
-
💯 In short, NO. They aren't.
-
🚨 Of course, sometimes your knees may be sensitive to increases in depth, weight used, technique or variation performed, etc, but this doesn't make the squat inherently "bad" for your knees. Your knee(s) just may not tolerate the movement/exercise well at that point in time. It doesn't mean that you won't be able to tolerate them at a later time or that everyone else will feel the same way you do
-
📚 In fact, one research study investigated the level of knee degeneration in weightlifters with a background of ~17 years of experience. The study showed no worsened level of cartilage degeneration compared to an age matched population
-
😎 Actually, weightlifters have been shown to have higher cartilage thickness than non-weightlifters: the thought behind it is that when squatting there are anabolic, biochemical and structural adaptations of the cartilage tissue, causing increased mechanical stress tolerance and hence protective effects against degenerative changes in both cartilage and the meniscus (the shock absorbing cartilage of the knee)
-
💯 I hope this helps clear up this common myth!
-
⁉️ Questions or comments? Leave a message below or send me a direct message and I'd be happy to discuss👍🏼
-
📚 Reference: Hartmann, H., Wirth, K., & Klusemann, M. (2013). Analysis of the Load on the Knee Joint and Vertebral Column with Changes in Squatting Depth and Weight Load. Sports Med
—
#clinicalathlete #usaw #weightlifting #powerlifting #powerlifter #gwpl #squats #squatspo #overheadsquats #physicaltherapy #weightliftingcoach #kneemobility #kneestrength #kneepain #movebetter #olympicweightlifting #sportsrehab #injuryprevention #strengthtraining #weightlifter #sportsperformancecoach #movementismedicine #powerbuilding #frontsquat #backsquat #lowbarsquat #highbarsquat #safetysquatbar #westsidebarbell #infographic
  • As crazy as it seems, there are still many people out there that think squats are bad for your knees and deadlifts are bad for your back...🤦‍♀️

    Time to set the record straight!

    💥 Are Squats BAD for your knees?💥
    -
    🖌 @pheasyque
    🖋 @dr.caleb.burgess
    -
    💯 In short, NO. They aren't.
    -
    🚨 Of course, sometimes your knees may be sensitive to increases in depth, weight used, technique or variation performed, etc, but this doesn't make the squat inherently "bad" for your knees. Your knee(s) just may not tolerate the movement/exercise well at that point in time. It doesn't mean that you won't be able to tolerate them at a later time or that everyone else will feel the same way you do
    -
    📚 In fact, one research study investigated the level of knee degeneration in weightlifters with a background of ~17 years of experience. The study showed no worsened level of cartilage degeneration compared to an age matched population
    -
    😎 Actually, weightlifters have been shown to have higher cartilage thickness than non-weightlifters: the thought behind it is that when squatting there are anabolic, biochemical and structural adaptations of the cartilage tissue, causing increased mechanical stress tolerance and hence protective effects against degenerative changes in both cartilage and the meniscus (the shock absorbing cartilage of the knee)
    -
    💯 I hope this helps clear up this common myth!
    -
    ⁉️ Questions or comments? Leave a message below or send me a direct message and I'd be happy to discuss👍🏼
    -
    📚 Reference: Hartmann, H., Wirth, K., & Klusemann, M. (2013). Analysis of the Load on the Knee Joint and Vertebral Column with Changes in Squatting Depth and Weight Load. Sports Med

    #clinicalathlete #usaw #weightlifting #powerlifting #powerlifter #gwpl #squats #squatspo #overheadsquats #physicaltherapy #weightliftingcoach #kneemobility #kneestrength #kneepain #movebetter #olympicweightlifting #sportsrehab #injuryprevention #strengthtraining #weightlifter #sportsperformancecoach #movementismedicine #powerbuilding #frontsquat #backsquat #lowbarsquat #highbarsquat #safetysquatbar #westsidebarbell #infographic
  • 70 2 6 minutes ago
  • Low flow to the sounds of the rain.
Using the floor as a massage therapist and the rain as my ghettoblaster, yeah.
  • Low flow to the sounds of the rain.
    Using the floor as a massage therapist and the rain as my ghettoblaster, yeah.
  • 7 1 7 minutes ago
  • Sumo deadlifts 3x3/2/2 @ 130kg ✌🏻 ~ been forever since I last did sumos so it felt alien again and my shoulders wouldn't cooperate but I expected the weight to feel a lot heavier so that's something 😎 #sumodeadlifts
  • Sumo deadlifts 3x3/2/2 @ 130kg ✌🏻 ~ been forever since I last did sumos so it felt alien again and my shoulders wouldn't cooperate but I expected the weight to feel a lot heavier so that's something 😎 #sumodeadlifts
  • 8 1 11 minutes ago
  • So I went to binge...BUT...it doesnt align with my goals so I just ate until I was satisfied and now I'm good...I cant fix the problem by pretending it doesnt exist...I struggle with this shit every day...some days are better than others and somedays I'm tested...that's what today is...the world around me doesn't stop cuz I'm on health kick. It doesnt stop cuz I'm trying to lose weight. It doesnt stop for me cuz I'm a princess. Shit happens whether I'm doing good financially or under a mountain of crippling debt. Shit happens whether I'm a size 3 or whatever size I am now. Shit happens whether I'm surrounded by loving friends or stuck in the presence of horrible people. Shit happens whether I'm in a healthy loving stable relationship or im lonely af. This is my life and it's up to me to make the correct choices that will lead me out of this hole I was thrown into. No one is coming to save me from this...I dont need saving anyway cuz my God already did that. This is all me. Its important to recognize abusive folks and the shit that they've done to you so you can heal but u cant just stay being the victim.
  • So I went to binge...BUT...it doesnt align with my goals so I just ate until I was satisfied and now I'm good...I cant fix the problem by pretending it doesnt exist...I struggle with this shit every day...some days are better than others and somedays I'm tested...that's what today is...the world around me doesn't stop cuz I'm on health kick. It doesnt stop cuz I'm trying to lose weight. It doesnt stop for me cuz I'm a princess. Shit happens whether I'm doing good financially or under a mountain of crippling debt. Shit happens whether I'm a size 3 or whatever size I am now. Shit happens whether I'm surrounded by loving friends or stuck in the presence of horrible people. Shit happens whether I'm in a healthy loving stable relationship or im lonely af. This is my life and it's up to me to make the correct choices that will lead me out of this hole I was thrown into. No one is coming to save me from this...I dont need saving anyway cuz my God already did that. This is all me. Its important to recognize abusive folks and the shit that they've done to you so you can heal but u cant just stay being the victim.
  • 2 1 13 minutes ago
  • Want to know the most UNDERRATED piece of equipment in a gym? The @trxtraining. The amount of progression and regression you can use in exercises with simple body adjustments is awesome. Full body workouts, home workouts, bodyweight workouts, it caters for it all.⁣
⁣
Here’s a great Upper/Lower superset using a @trx_uk training system. Cut down your exercise time and get a great full body sweat on!😅⁣
⁣
1️⃣ Narrow Grip Row - elbows tight, on the heels (no assistance from feet), core and glutes tight for a solid foundation.⁣
2️⃣ Squat - Using the TRX for assistance, feet shoulder width, slight flare of toes and use TRX to assistance with concentric phase 🔝⁣
⁣
Get more involved with the TRX next time you’re in the gym! You’ll be surprised how difficult it is 🤯
  • Want to know the most UNDERRATED piece of equipment in a gym? The @trxtraining. The amount of progression and regression you can use in exercises with simple body adjustments is awesome. Full body workouts, home workouts, bodyweight workouts, it caters for it all.⁣

    Here’s a great Upper/Lower superset using a @trx_uk training system. Cut down your exercise time and get a great full body sweat on!😅⁣

    1️⃣ Narrow Grip Row - elbows tight, on the heels (no assistance from feet), core and glutes tight for a solid foundation.⁣
    2️⃣ Squat - Using the TRX for assistance, feet shoulder width, slight flare of toes and use TRX to assistance with concentric phase 🔝⁣

    Get more involved with the TRX next time you’re in the gym! You’ll be surprised how difficult it is 🤯
  • 3 1 13 minutes ago
  • Online Fitness Coaching for All Walks of Life. Ready to take control of your training? What are you waiting for?
  • Online Fitness Coaching for All Walks of Life. Ready to take control of your training? What are you waiting for?
  • 5 1 20 minutes ago
  • Often times critical thought and an appreciation of #complexity is a matter of perspective and addition by subtraction - i.e. stepping back and removing distracting information to allow a clearer POV. These guidelines are helpful for anyone from student to clinician to researcher to athlete or patient. 
https://pmj.bmj.com/content/postgradmedj/94/1116/611.full.pdf
  • Often times critical thought and an appreciation of #complexity is a matter of perspective and addition by subtraction - i.e. stepping back and removing distracting information to allow a clearer POV. These guidelines are helpful for anyone from student to clinician to researcher to athlete or patient.
    https://pmj.bmj.com/content/postgradmedj/94/1116/611.full.pdf
  • 2 1 28 minutes ago
  • Used my creativity skills this A.M. Check it ☝🏻
No reverse hyper... no problem 🤷🏻‍♀️👩🏻‍🎨
-
-
▪️2 boxes stacked for full range of motion (vid#1).
-
▪️1 box may work for shorter people but as you can see in vid #2 it was too low for me for full range of motion.
-
-
Soft boxes are ideal 📦 #softie
  • Used my creativity skills this A.M. Check it ☝🏻
    No reverse hyper... no problem 🤷🏻‍♀️👩🏻‍🎨
    -
    -
    ▪️2 boxes stacked for full range of motion (vid #1 ).
    -
    ▪️1 box may work for shorter people but as you can see in vid #2 it was too low for me for full range of motion.
    -
    -
    Soft boxes are ideal 📦 #softie
  • 8 1 47 minutes ago
  • All deadlift attempts from worlds, 250kg, 275kg, 280kg 300kg
  • All deadlift attempts from worlds, 250kg, 275kg, 280kg 300kg
  • 49 6 1 hour ago
  • Sharing is caring :) Studies have shown that if you have someone sit on your lap while you bench you can push more weight... yep studies have shown that because science .. 😂
  • Sharing is caring :) Studies have shown that if you have someone sit on your lap while you bench you can push more weight... yep studies have shown that because science .. 😂
  • 20 1 1 hour ago