Clean and jerk emom.
2 reps every minute for 10 minutes.
I’ve got some wonky foot work/ knee action that I need to work on. That’s what it’s all about though right? trying to get better everyday.
Let’s give a warm welcome to @trandrew98 Andrew! He came in and tried outlet Group Sessions and he was lovin’ it! We’re happy to have him here and watch him on his Fitness journey and get to his healthy place! Welcome To the AF Fam, Andrew! 💜
Do you eat “clean”? by @smurray_32 ➖ To lose weight you don’t HAVE to be eating clean. The 1st (not 2nd) law of thermodynamics shows that our body only cares about kcals in vs kcals out & that a calorie is a calorie (the 2nd law may then go into the varying amounts of metabolizable energy from certain TYPES of calories but that’s for a different post). Even if it’s from simple sugars (Saris et al 2000) like ice-cream, eat in a DEFICIT & regardless of food quality, you’ll lose weight (Romieu et al 2017, Hill et al 2012). HOWEVER, for most not wanting to track macros, “clean eating” meal plans work well, VERY well. Why? Subconscious calorie/macronutrient control via 2 main mechanisms: ➖ 1.By eliminating high kcal foods you automatically reduce the likelihood of overeating as they are more energy dense & less satiating (Mandel & Brannon 2017). Good for creating a calorie deficit ➖ 2.When comparing “clean” diets to “dirty” ones it should be clear that 1) Fibre content is sig. less when opting for “dirty” foods over “cleaner” alternatives & 2) Tto achieve the same amount of energy/day, “cleaner” diets will have a greater amount of food VOLUME than “dirty” ones (Erith et al 2006). Results? ➖ A diet high in fibre & voluminous foods which together BOTH promote reductions in energy intake via increased satiety/fullness (Keenan et al 2006, Clark 2013, Blundell 1987, Latner et al 2008 & 2009). ➖ Furthermore, “clean” diets are often unnecessarily high in protein. Well… protein is the most thermogenic & satiating of the 3 macros (Pesta Samuel 2014 Weigle et al 2005) meaning that a large proportion of its kcals are burned off via digestion & that, along with the fibre & volume above, it’s an ideal macro for further increasing fullness (CrovettI et al 1998) thus allowing you to create a kcal deficit “easier”. ➖ Conclusion: Clean eating is GREAT, I’m a huge advocate for a 80+% clean diet however, remember, there’s only so long that it’ll work for before you’ll still need to adapt your diet by reducing/increasing food in order to keep progressing & that’s why I love tracking because ultimately you’re only going to have to do it in some way shape or form anyway.
Casually smelling my pits or trying (and failing) to be a basic fitness model?🙈
It still feels surreal to be representing the @1upnutrition brand alongside so many other badass athletes! Im so appreciative of everyone who uses my code ‘kelsgainz’ at checkout (you’ll also receive 20% of your entire order).
1UP Nutrition offers everything from BCAAs to help with muscle recovery and protein synthesis to protein powder for max workout gainz!! Check out their website for more info🤗 #becomebetter#1upnutrition
"I just want to tone up."
'Toning' is not a real thing.
Doing a bunch of light, high-rep sets doesn't 'tone' anything. 🔺
There is no such thing as 'toning' specific areas of your body.
Physiologically, two things can happen to improve the appearance of a body-part or muscle:
🔺 - Increase in muscle size.
🔺 - Decrease in fat mass covering the muscle.
You cannot "tone" a body-part.
Also, you cannot spot-reduce fat. 🔺
You can't pick and choose where you lose fat. 🔺
When you burn fat, your body burns fat stores throughout your body, where it chooses to. 🔺
This is subject to differences in genetics between people - which is why certain people have certain 'problem areas' where they will always tend to store more fat than other places on their body.
In other words - it doesn't matter how many crunches and other "abs" or "core" exercises you do, it will not specifically flatten your stomach/abs.
👉🏼 If your interested and want me to share my secrets about getting a low body fat percentage to where you’re lean enough to see your abdominals and all the “cuts” and “lines” which give that Hollywood body look then shoot me a DM and let’s Get You STARTED - JOIN TEAM JFFIT TODAY!
🔺▫️JOEY FOWLER FIT▫️🔺
🏃🏼♂️MALE & FEMALE🏃🏼♀️
💪BUILD LEAN MUSCLE💪
📊IIFYM MACRO DIETING📊
⏩Remo con polea baja:
Los remos nos ayudan a trabajar el grosor de los músculos que tenemos a lo largo de la espalda. ▶️Músculos principales: el dorsal ancho, redondo mayor, la cabeza posterior del deltoides, los romboides y el trapecio.
ELLOS DICEN, ELLAS DICEN (no todos los reyes en mi vida fueron malos, tú sabes que contigo fue diferente, tú siempre lo supiste y ahora eres feliz porque, ya me crees ... 💖✨ ya no cometeremos errores, hazla tan feliz como a quién yo haré muy feliz, aprender a amar, fue nuestra misión y nos toca aplicar lo aprendido. Que suerte es te haya llegado más rápido a ti que a mí un nuevo amor, te bendigo y te deseo lo mejor, ya me toca a mí vivir la experiencia. Esta canción no es para ti, es para los que estuvieron antes y después que tú, a quienes les quedaría perfecta esta gorra, contigo como siempre, las cosas están en paz)