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The best advice to get a “toned” body! @rp_transformations
In general, women overestimate how much body fat they are carrying and often fall into the trap of thinking fat loss is going to get them the “toned” look they are after.
The default solution in most of these cases is to severely restrict how much food they are eating
and hop on the treadmill for endless hours of cardio. The result is – at best – some fat loss with equal, if not, greater amounts of muscle loss and a look that’s far from they outcome they were after, and at worst, binge eating episodes caused by the frustration of not seeing the results they are working so hard for.
If you are a woman who has been through a similar situation or who wants to join a gym with the hopes of changing their body shape, here’s how you get the “toned” body of your dreams.
Go to the gym with the intent of trying to build muscle, cause that’s what the gym is for, not for
Focus on primarily compound lifts that target the body parts you’re trying to develop and lift weights that are actually challenging (meaning, you can’t do more than 15 or so reps with them). While ensuring proper execution, try to get stronger over time, adding weights and / or reps whenever you can.
Due to biological and habitual reasons, most women don’t get anywhere near the amount of
protein they would need to support their training and recovery. Try to get around 0.8 – 1 g of protein / lb of bodyweight (1.8 – 2.2 g /kg bodyweight protein) each day from mostly high quality sources, but don’t forget to eat plenty of fruits and veggies too.
If you have a lot of weight to lose you might need to implement some more precise calorie
control strategies, but if you’re at at a healthy bodyweight and body composition, simply implementing these 2 key things consistently will transform your body and will set you on the
path to the body you want to achieve. 📷: @szotaktme
Three times a week I write short posts on my site about training. Sometimes it veers a little into other areas. I usually keep the posts brief(maybe a minute or two to read). You can find today's post called "A character building day" in the link in my profile.
#Repost @code_red_strength with @get_repost
A little over 7 years ago, this special lady on the right couldn’t squat a 45Ib barbell. Well this past week she became the IPF World Champion in the Masters 4, 84kg+ division. She has defeated cancer and alcohol addiction so it’s no surprise that an untimely bout of sciatica failed to hold her back from representing her country to the fullest. She is a true inspiration and her team and coaches couldn’t be more proud!#itsnevertoolate#superwoman#nanstrong#blingbling 🥇🥇🥇🥇
@coach_herauf came up from South Dakota yesterday to get some feedback on his technique.
Everyone can benefit from an objective pair of eyes evaluating their form and seeing issues the lifter may not be aware of.
It's also important to note that your form doesn't need to be 100% perfect in order to progress. •
If you don't have access to a coach(or online coaching) don't be afraid to teach yourself and make some mistakes along the way. There are plenty of free resources out there to guide you in the process.
For more information check out my latest journal entry on raimondistrength.com called "Make Mistakes."
Some pictures of our new space. As you can see it's being built out but we hope to be in soon. It's located on 45th St in Fargo next to Strive Chiropractic. For a video tour check out our Facebook page!
Vicki (@pailetmontros ) pulls 110 for a set of 5. She has had some low back pain in the past and even a little during our training. We adjust when necessary, but most of all we focus on what she can do, not what she can't. Vicki has gotten much stronger, less frail, and is not slowing down!