Somewhere out there are the gains I lost over the past 2 weeks 😅
It can be tricky to stay on track with your training whilst traveling. You may not be close to a gym, it may not have all the equipment you need... you probably have no intention of going to the gym at all. With some smart planning, however, that may actually be a good thing.
It's highly unlikely you're NOT going to know you're going away, so program your training so a Deload or 'rest' period lands the same time that you land on the beach 🏖
In regards to food, aim to include a healthy portion of protein in each meal, and If you've been tracking what you're eating, do you best to eyeball what's going in too. You may be surprised how accurate you can be 👀
Basically, what I'm saying is don't go away when you should be training, don't be surprised with a 6 day roadtrip round California's National Parks, and don't come back 1kg lighter than when you left 😍
🎉🎉KATRINA HAS LOST 18 POUNDS OF FAT SINCE JOINING🎉🎉
In the last 2 months Katrina has dropped over 18 pounds of bodyfat 😱
She has been super consistent and only missed one session since she started with us in June
🏋🏻♂️ If you want to start your own fat loss journey click the link in our bio 💪🏻
What matters most for weight loss? 🤔 most people think of going to the gym, running on the treadmill for an hour, or maybe lifting weights will help them lose weight. While training is important, your nutrition matters much much more. ...
1️⃣The first and most important rule of fat loss is - you must create a calorie deficit. That means eating less food than your body requires to maintain its current weight. Calories form the base of a weight loss nutrition plan
2️⃣The next most important thing - macronutrients, especially protein. Eating enough protein helps you lose weight because protein satiating. That means it helps you feel full, which is important when you’re eating less food. Protein also helps build and maintain lean muscle mass. Without enough protein, you’ll lose weight from your muscle. That’s not what you want; you want to lose weight from body fat stores. So eat dat protein! 🍖 🥩 🍗 🍳 ...
3️⃣ Micronutrients are vitamins and minerals. In a calorie deficit, eating nutrient dense foods like fruits and vegetables can help you lose weight because they’re generally low-calorie, they’re full of fiber which helps you stave off hunger, and they provide the nutrients your body needs to stay healthy
4️⃣ Meal timing and frequency are advanced strategies that can help you lose weight ONCE YOU’VE MASTERED THE BASICS of calorie control and choosing healthy, nutrient-dense foods. Don’t sweat this stuff until you nail the basics. If that’s you, play with things like intermittent fasting and carb cycling until you find a system that works for you
5️⃣ EVERYTHING ELSE (ETC) includes your training plan and supplements. This ETC stuff accounts for just 1% of your success. Start at the base of the pyramid before you worry about supplementing your diet.
On Tuesday I announced my 8 week challenge!
So what am I doing?
My aim over the 8 weeks is to drop some body fat, I am aiming to get under 90kg for the first time since 2017 significantly improving my body composition and maintaining my strength!
How I hear you ask?
Well this week its got off to a bit of a rocky start. The only training I’m managing is a bit of mobility with my dodgey back! (Not sure i mentioned it?) So main focus this week has been my diet, I am not tracking calories yet as I don’t really feel I need to. But have tidied up my diet aiming to cut out some of the high calorie foods (no more late night co op runs!) So tidying it up. Eating a lot more protein and a lot less processed carbs, also the last couple of days I’ve fasted for the morning. Not cause its better or the secret diet. It’s Just an easy way to take 200-300 calories a day off my diet
If you fancy joining me or just need some help drop me a message!
So Leute, auch das heutige Workout wieder erfolgreich hinter mich gebracht! 👌💯 Tag 229 und heute stand wieder ein Ganzkörpertraining an! 💪💥
Aktuell ist der Akku langsam leerer und leerer... aber es hilft ja nix! 🤷♂️ 3 Tage bis zum nächsten Wettkampf. Also wird sich aufgerafft und durchgezogen!! 👌💯 Bei mir steht jetzt nur noch ein bisschen Essen (nur noch ein bisschen Hähnchen), viel Trinken und ansonsten chillen an! Habt noch n schönen Abend ✌️😋
Weight lifting belts are controversial because many think that they are merely a crutch and weaken your core. This is not entirely true. There is a context for everything.
You should not wear a belt if you are a novice or have not learned proper bracing patterns. Slapping on a belt covers up your inability to properly tension your core and create intra-abdominal pressure (IAP) without it. If you have not developed proper technique, bracing pattern, lumbo-pelvic stabililty, or tensioning, then the belt is a bandage. This should go without saying, but putting on a belt if you have a low back injury can and will exacerbate your issues if you don't fix the underlying problem causing the injury.
On the other hand, belts can be useful because they provide something to brace against. The tight belt increases IAP so you are more stable and prevents force leakage. This in turn makes you much stronger and can help you accumulate more volume. Many say it weakens your core. That's not true. EMG studies show that the activation of your rectus abdominis is increased but your oblique activation is decreased.
I would say to utilize belts when you have developed proper bracing patterns after 1-2 years of lifting, when specificity for a powerlifting meet is higher, and when you don't use the belt as a crutch. For simplicity's sake, this could be using a belt only for top sets, for example.
Do you wear a lifting belt? Let me know in the comments!
HITT WORKOUT TODAY! - 10 Push Ups
- 30 sec - 1 min Wall Sit
- 8 Woodchoppers/side
- 8 Deadlift-squat-press
- 10 Jump Squats
- 30 second Bicycles
- 10 Ball Slamz
Complete all exercises in a row. Rest 2 mins. Repeat hitt circuit 4 times.
HITT workouts are such a great way to add a mix of cardio to your fitness routine without having to 'just go for a run' as most people think is the only cardio option. It's not! If you enjoy running, go run a few times per week, if you don't we can show you some fun workouts like this to do a few times a week. These workouts will improve your cardio immensely and are a great tool if you are trying to tone up/lose some weight. Message us if you have questions about these type of workouts, or are looking for a new workout routine! 📬firstname.lastname@example.org
Living a #determinedlife
🤩 I LOVE Natural Bodybuilding!
💡 This game is all about sustainability and consistency. I take tremendous pride in being a lifetime natural athlete. I'm in love with the grind of trying to grow and get stronger.
⏳ It takes an incredible amount of patience and passion to build up a physique naturally. The results only come if you consistently eat & train intelligently. If I don't follow a well structured plan the results my results will be hard to obtain. I've spent YEARS training "intuitively" and made little progress, but that's the way she goes!
🤷♂️ I'm in no rush to reach my goal physique. It will probably take me at least 10 more years until I get there and that's okay! I've fallen in love with the process. There is always more to learn and improve on.
➰ If your looking to make leaps and bounds in your nutrition and training and want to save years of trail and error while doing it naturally, DM me or visit @diybody.
Boa tarde galera 🏃💪👊👍🙏🏻
Fechando os treinos pré prova física do aluno/cliente @cirovaleriojr com êxito 💪, conseguimos cumprir com as exigências físicas da avaliação nos treinos, agora é lançar toda torcida e energia positiva para que tudo ocorra muito bem na prova assim como ocorreu nos treinos, vai dar tudo certo @cirovaleriojr!
Lembre-se! “A dor é temporária, mas a glória é para sempre”
CA TREINO & EVOLUÇÃO!
Vai com tudo garoto🏃💪👊🙌🙏🏻
Tired of the perfect selfie? Well look no further 😜but really, this was me earlier. I’m nowhere near where I used to be - nor where I’m going to be SOON. It’s been a long time in the making but I can’t wait to show you all the package when it arrives 🤣 | Afford yourself patience and reward yourself with gratitude for every ant hill conquered 👊🏻email@example.com if you’re patient and grateful and ready to train with me.