🔥Chest & Bicep Domination👇
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👉The next thing you could do is implement habits that will support your goals. You can literally develop the habit of going to the gym, to the point where it will almost fee weird not going. You can also apply this to your nutritional habits — once you’re in the habit of consciously making healthier food decisions it becomes easy. It’s all about hustling and pushing through the initial to get to where it becomes a habit. Understand: habits are powerful, and they will either work for or against you. So choose them wisely! 🌊 —
✖️Preacher Cable Fly + Decline Smith Press
4 x 10-12
✖️Incline DB Press (drop set final)
4 x 15,12,10,8
✖️Standing Cable Fly + Incline Push-ups
3 x 10-12
✖️Seated DB Laterals + Arnold Press
3 x 10-12
4 x 20,15,10,8
✖️Reverse Grip Curls
3 x 15
👊If you enjoy these posts, let me know!
Change is hard at first, messy in the middle & gorgeous at the end. 🖤
163522 minutes ago
(EDIT: PLEASE DON’T COMMENT WHICH YEAR YOU PREFER BECAUSE I DON’T CARE 🤷♀️ LOL)
A lot of you might be wondering what happened to 2015 and 2016...well I was around the same weight as 2014 for most of those years. I had the same lifestyle and I didn’t change much, I didn’t take a lot of pictures of myself throughout those years either. I don’t know where I would be right now if I didn’t make a change to my lifestyle. I probably would of never started sharing my journey on instagram with you all because I wouldn’t have had one to begin with. I would of kept going down the same path I was on and getting more and more depressed. I know a lot of you see a smile on my face on the left but that’s what you see on the outside, you don’t know how I was feeling on the inside. It’s crazy to think how one decision can lead you into a completely different direction. Fitness has been one of the biggest blessings in my life, I have completely fallen in love with the process of transforming myself into a more confident and happier person. Follow your dreams and keep pushing towards your goals because it’s all worth it in the end, I promise
Follow @maxburnfitness for more! ✅
555739 minutes ago
Check out this awesome post by @cartergood outlining the 6 main habits of lean people! Tag a friend who wants to get and stay lean!
How lean people stay lean ⤵️
You know those fit people who stay lean despite the fact that they party and go out to eat every weekend?
Especially when you feel like you’ve been dialed in with your plan and haven’t seen the results you’d hope for…
But here’s the thing —> you see what they’re doing on the weekend, but you aren’t seeing what they’re doing MOST of the time.
Truth is, lean people are making lean choices on a regular basis.
They’ve built “Lean Habits.”
Most people hop into losing weight without thinking about how they’ll maintain it...
Even if they successfully lose weight, they make the mistake of going back to doing what they were doing before — consequently putting them right back where they started 😕
IF YOU WANT TO GET AND STAY LEAN…
You have to develop new habits to reflect the lifestyle of your leaner self.
These six lean habits are a great place to start. They’re ones that have really made the difference for me ☺️:
1️⃣ Exercise on a regular basis
Not only does regular exercise speed up your metabolism, but I've found it builds momentum to make better choices with your diet too.
2️⃣ Weight yourself daily (or monitor your progress)
It’ll keep you from “accidentally” gaining 10-20 pounds. I’ll weigh myself daily and look at weekly averages and take waist & chest measurements every 2-3 weeks.
3️⃣ Eat similar foods most days
This’ll decrease the number of food-related decisions you make each day. The more food decisions you make, the more likely you’ll be to make a “bad” choice.
4️⃣ Learn how to control your hunger
Understand the difference between physical and mental hunger. If you’re *really* hungry, you’ll eat anything. If you’re only hungry for a specific food, that’s usually just a craving.
5️⃣Prioritize your daily tasks
Wake up and have a clear outline of what you need to get done. It won’t always go according to plan, but some planning beats none at all, and it’ll reduce the chance you emotionally eat a sleeve of Oreo’s 🤪
6️⃣ Get back on track.
4 week check in for client @goldingjosh and we’re making movements 👊🏻
Bodyweight 2.4 kg ⬆️
Body fat 3% ⬇️
Feeling and looking better after just 4 weeks and the face comparison says it all! Let’s keep up the good work fella 💪🏻
I går var det svært at komme ud af sofaen og få trænet. Havde tøjet på men numsen var lidt tung. Men afsted kom jeg da og hjem til to rejemadder. Næste gang laver jeg også et æg til 🤩.
332 kcal - 26P, 24C, 12F.
@mari_unfiltered. #teamrome4fitness 💪❤️🔑 #repost Today’s #throwbackthursday brought to you by DO’S ✅and DONT’S ❌
I decided it was time for a refresher/reminder
⚠️Warning long post ⚠️😜
I've been wanting to do a video like this for a long time.. I finally got around to it! 👍
So Here are a few common exercises that I constantly see done wrong at the gym.. I've said it before but I'll say it again leave the ego at the door 😜 form over weight always 💯
A good way to gage how much weight you should be doing is if you can barely finish those last 3 reps then you are at 👍weight ( assuming you have good form) if it feels like you could have done more reps then up the weight.
1• LEG PRESS machine
❌ Don't lock out your knees
❌ Don't cheat on ROM
✅ Do push with heels
✅ keep back and tush pressed against the pad
✅ keep your legs in line with your shoulders meaning they should not cave in.
2• LAT PULLDOWNS
❌NO half reps get full ROM
❌Don't seat too close or too far
❌Don't let your shoulders roll forward
✅Do roll shoulders back and press down (retract your scapula)
✅Drive your elbows down toward your lats
✅use mind muscle connection and control the movement think about the muscle you are working.
3• Seated rows I often see man especially loading a crazy amount of weight and use momentum to pull back and their shoulders are squished up towards their ears or hunched over👎
✅ Do retract your shoulder blades before starting
✅Have neutral spine
✅squeeze and pause for about a second
❌Don't let your shoulders roll forward.
4• One arm DB row
❌Don't over arch your back or round your back keep it neutral spine
✅Do have slow and controlled motion
❌Don't go too fast that you are cheating on your full ROM ✅Think about driving your arm towards your hips
❌Don't twist your hips, keep Your body steady and controlled meaning no rocking or swinging
Happy Thursday!! I hope these #fittips have helped you in correcting your form and avoiding injuries!👍🙌🏼
The question is.. how many meals should you have per day? 💭 ••••••••••••••••••••••••••••••••••••
Simply, there is no right or wrong answer. Your total calorie intake will be the reason why you gain or lose weight. 🥘 Eat as many meals as you like and focus on your calorie intake and go with the number of meals that is convenient and sustainable to you. ————————————————
You might find 2 meals a day is not enough and find yourself hungry, whereas 6+ meals might be too much. There is nothing wrong with either, it’s about finding what suits you. ————————————————
🔑 Focus on your daily intake, and eat as many meals as you prefer. Spread your meals throughout the day and find a number of meals sustainable for you. ••••••••••••••••••••••••••••••••••••
Questions? DM📧 Comments✏️
How to Tue (Late due to weather): plank row- Master your plank first!
1. Using dumbbells maintain perfect plank (back shouldn’t arch or but shouldn’t stick up)
2. Row one arm up close to the body and back down, switch to the other side try 3 sets of 10 #plankrows#plank#planks
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