It was awesome to finally meet @christianguzmanfitness .
I remember coming across his YouTube channel back in 2013, in his early days when he put up the Detonation series and it definitely pushed me to get serious about my fitness besides the late Greg Plitt. He was the one who introduced me to the concept of flexible dieting and that was pretty much life changing.
Thank you for putting up Summer Shredding Classic 2018 along with @ashleyruth_ and @alphalete . It wasnt a show, it was an experience 🙏
Deadlifts, deadlifts and even more deadlifts... That’s all this DUP Program is ahah! This was also from Monday, one of my favourite gym sessions to date with the legend himself @jconnor_15 🙌🏼🔥-📸@jconnor_15
Snugs with Simon before destroying the bum🍑🍑🍑
Leg workout (repeat 3x):
1. Dumbbell Squats 8x
2. Leg press 10x
3. Hip abductor 10x
4. Leg extensions 10x per leg
Treadmill sprint circuit
Feeling exhausted and BOOTYful😉 Remember to drink some water and spread positivity today my loves xx
V BAR CABLE SUMO SQUAT
Another one straight out of the @smith.julian playbook. Awesome alternative to a conventional sumo squat - ensure you’re patient on your way down and hold a solid pause at the bottom for maximum benefit👌🏽👌🏽👌🏽
🎵 butterflies - @ajtracey
LA Vibes ✌🏻
A little reminder to not just make gym gains but make life/adventure gains. Go places you’ve never been, meet people you’ve never met and all in all just have a good f*cking time cause at the end of the day no one’s really gonna care about your physique/gym PRs when you’re dead unless your Mr Olympia which 99.9% aren’t 😂. .
Thought I would upload this from my time in LA, full of good people, good vibes and energy. Thank you to everybody I met in LA who made it epic 🤟🏻
. Was going to put it up as one on YouTube but also wanted to share it with you guys so broke it down into 3 1 Minute videos. Enjoy and don’t forget their’s a whole world out there to explore.
👇WHAT DO YOU FOCUS ON?👇 Hey guys! Just killed another chest session..however it took longer than the programme said it would. This got me thinking on time allocation and what you focus on...⏲⏲⏲ -
You've heard it before, people being asked 'What's important to you in life?', and they'll say the usual things; 'oh my family, health, helping others' etc etc..yet they'll go to work, go home and binge watch Netflix every night . So the reality is that watching Netflix is their priority, not their family, health or helping others... -
Be true to yourself. It's ok to binge watch Netflix, it's ok to be a Instagram addict...however just remember that you are what you invest time into. -
I struggle daily with this sometimes, so I though I'd share this thought with you to in hoping it will help you out -
Anyway, that's me guys. Away to a family party, so I might be having a day off tomorrow. We'll see 💪. -
Stay strong, Dave 🔥
Reduced blood pressure and cholesterol.
Effective for BOTH fat loss and muscle gain
Beneficial for those with a busy schedule
Same calorie intake as a usual weight loss diet, but in a smaller time frame which results in Bigger Meals, which increases satisfaction.
It's a lifestyle: meaning that those who do it don't carry it out for a few weeks or months and move into the next "trend", but reap the rewards long term.
Fasting is not for everyone however. Those who are pregnant, have high blood pressure and stress should not use it unless advised to by a professional Those are unsure if they can use this lifestyle should simply ask their GP for advice.
Personally I have used this lifestyle during my 5th and 6th years at high school. Waking up at 7 I attended school until 3.35 then an hour's drive home and 1.5-2 hours in the gym before my first meal of the day. During school I felt I was focused in classes and energised during PE sessions. I felt healthier and stress free and my only mistake was changing my lifestyle when I went to college. Reverting back to a "normal" eating pattern was difficult and took months to adapt to, whereas adapting to fasting only took a few days for me.
During those few days I felt hungry and irratable but these are short term affects as my body adapted to Intermittent Fasting.
This is my experience of the lifestyle, despite having constant doubt from my class mates, teachers, friends and parents I physically and mentally benefited from Intermittent Fasting.
In the mornings I take a scoop of BCAAS with water and train first thing. Then wait till 1pm to begin the eating cycle. Keeping a high protein diet and within my desired calorie intake.
🍇🍌Smoothies for Fat Loss🍌🍇 by @ryanc_fit⠀
One of the first things people do when they want to lose weight is to start swapping in smoothies for other drinks because it's healthier. But is it the best choice for fat loss?⠀⠀
Don't get me wrong - a smoothie will always be healthier than a processed, sugar and chemical filled drink. But there is an alternative that will help with your fat loss efforts - just eat the fruit.⠀⠀
If you were to take the portions of fruits used in the smoothie you'd get the same calories, the same micro nutrients, the same flavours but with a tonne more volume. Plus the fibre that you're missing out on in the smoothie.⠀⠀
Smoothies are great if you're in a pinch, or if like me you might struggle to get enough fruit or veg in your diet. But if you find yourself feeling hungry and tempted to snack while losing body fat - this may be an option you should consider. ⠀⠀
One of the biggest tricks to effective fat loss is volume. Getting the most bang for your buck in terms of the amount of calories vs the quantity of food. That's why fruit and veggies are such an important tool for losing weight (as well as for your health of course). ⠀⠀
Don't have time to eat all that fruit you say? Yes you do. Prioritise it. It takes, at most, 15 minutes to prepare a fruit bowl the night before. Toss it in the fridge and that's breakfast or a snack sorted for tomorrow. Just an idea⠀⠀
Look after each other and chat soon, ⠀⠀⠀
📸 Instagram: @ryanc_fit .⠀⠀⠀⠀⠀⠀
📩 Email: email@example.com⠀⠀⠀⠀⠀⠀
🌐 Web: http://RyanC.fit⠀⠀⠀⠀⠀⠀
🐥 Twitter: ryanc_fit⠀⠀⠀⠀⠀⠀
Soaking in this cali weather (even though Canada is just as warm in BC)
Summer transformation program and guide phase one is live.
Includes all you need to get your transformation started. Click the link in my bio for more info. Sign up soon.
Fitness vs Partying. How to balance them?
- At some point, your friends will want you to go out with them, and you don’t want to say no just because you have to be perfect on your diet. Here are some tips to keep the balance.
1. Fast until 2 or 3pm that day and stay very hydrated.
2. Stick mostly to high protein meals and little carbs before you go out.
3. Drink in moderation. Use diet soda for chaser and avoid beer if you can.
4. Don’t use being drunk as an excuse to binge eat. It is very common to do this, so have a plan going in.
5. Enjoy yourself. If your diet and workouts are on point during the week, 1 night of fun shouldn’t set you back too far. Incorporate fitness into your life, and get back on track the next day.
When you call yourself @rileycurryfitness but your bird has a better rig than you ffs. Texas was a physique destroyer but it’s all about balance and enjoying the good times! Now time for a chilled one with @_bethross
WHY PLANET FITNESS? well because I travel for work, they usually have one in every city I work in which is very convenient for my lifestyle. I do enjoy going to other gyms as well when I have the chance to. I know how to use the machines and maintain good form. I’m no fitness expert, but I know how my body reacts to things. I know enough about nutrition to hold my own and my results are real. #itshowyouworkout#notwhereyouworkout#justgo#noexcuses#nevergiveup#alphalete
With @christianguzmanfitness’s #SummerShredding online contest coming to a close, I can’t help but look back at how far I’ve come in the past 90+ days! I hope everyone who participated can say the same as well! With that being said, I’m proud but never satisfied.🤘🏼
In 2017, I had let myself go when it comes to my diet and it really showed. On top of which, I got a surgery in late December, which led me to not being able to workout for 3 months. This is why I wanted to prove to myself that I was able to come back better than ever! Day in and day out, I made sure to stay dedicated and put everything I had in it. Some people probably think I’m crazy for being in the gym 5-6 times a week, doing cardio 4-5 times a week, tracking my daily nutrients and calorie intake, sleeping enough, drinking at least a gallon of water per day...but the truth is, I enjoy the process just as much as the results. It all comes down to what your goals are and what you are willing to do to reach them — motivation has to come from within yourself. I am certainly not done though and I still got a few pounds left to lose before I gradually ease into a lean mass gaining phase. 💪🏼
May your comebacks always be greater than the setbacks.
Started a new program today last night called “The Bridge” For those that havent heard of it i reccomend you check it out if youre in to getting stronger and focusing on the compound lifts
Personally i wouldnt consider myself a powerlifter or even a bodybuilder. I hate the phrase powerbuilder because it seems like such a cop out but i guess you could consider me one. Strength is one of the fundamental building blocks for having a great physique, so if you want to look good chances are you have to get stronger first
After having a day of absolute savagery yesterday where I devoured about 2000 calories of junk before lunchtime, I woke up this morning feeling fresh and motivated and played some golf to start my day. A €20 lush bath and 3 vodkas last night also helped 🙈 Now to hold onto that attitude for another day....
A 🌿littlefitfern🌿 in her ~element~ (get it... cause I’m in the plants... lol ok I’ll stop now)
Hey peepssss🦋 happy FIRST DAY OF SUMMER🌸have my LAST final tomorrow 🤓 & then I’m off to mexico ✈️ to visit the fam 💕
Enjoyed some time by the pool yesterday 💦 before it started raining bc Florida never knows what the weather will be like till you’re outside and find out 🙃 (also high key hoping my sister doesn’t see this post bc it’s her bathing suit top🤫 #thestruggle )
Hope you’re all having a great week!! The weekend is so close so push through and get yo 💩 done!!!!!!!
On the real tho... what should we name the swan⁉️🐓(there is no swan emoji apparently so here’s a chicken🤷🏽♀️)