It took two days in a row of going to a commercial gym and seeing a bunch of people for me to then spend two days in a row not leaving my house and not talking to a soul, fiancé excluded. 🤢🤮😷🤯 While social burnout is a lifelong struggle for me and I’m still working on it slash accepting my level of introverted every damn day, I saw it as an opportunity to catch up on my reading and documentary-bingeing in between online clients. 🤓 📚 This week, I dove even deeper into gut health, visiting all-time favorites like @leesupercharged books. I am refueled and ready to go tackle some iron for hams and glutes day 🍑 💪🏽. The thought of a @kelseywells PWR session is enough to kick my withdrawn Eeyore self in the butt to hit the gym. Hope your day is just as soul fueling. Sending love and yellow leggings x 💛💛💛 #infj
And here’s what posing practice looks like 💅🏽 Oh and peep the stitches on my chin. Literally ate the concrete slipping with groceries in my hand. I suck. ✨ I just took 3 days off from the gym per coach and my energy levels have never been better. My body was tired as hell, I could’ve fallen asleep at my desk last Friday. -I hate taking time off from the gym but I have to remember that recovery is a really big part of bodybuilding as well. -You HAVE to give your muscles a chance to repair before it makes any progress 🤷🏽♀️ ✨ On another note, I‘m having some blood work done to make sure the temple is doing ok. -Prep is really hard on the body especially when you’re starting to dip calories and have little energy. Making sure my body is still getting nutrients and my hormones are all in balance is super important to me. -I’m excited to see the results!
Percorso iniziato in autonomia (peso iniziale 110kg) per poi affidarsi a me e continaure la fase di dimagrimento seguendo una programmazione di dieta e allenamento ben strutturata che ha portato oltre che ad un netto dimagrimento anche all'aumento di forza e massa magra. Fase di dimagrimento conclusa a novembre al peso di 72kg per iniziare poi una reverse diet per tornare nuovamente ad un buon quantitativo calorico. Ora abbiamo da poco iniziato una fase di clean bulk. Tutto ovviamente accompagnato da un apporccio flessibile. Chissà cosa ci riserva il futuro, complimenti a questo ragazzo per il cambiamento notevole 😎💪 - - - - #bodytransformation#bodyrecomp#fitness#fit#gym#workout#diet#flexibledieting#iifym
Prioritizing strength training with an emphasis on progressive overload will do more to improve body composition than non-stop circuits and hours on the elliptical ever will. Lift weights. Get strong. . . . Wearing @savage_barbell #teamsavage#savagebarbell
🔥MEGLIO IN CARNE MA IN SALUTE..💕 ➖STANDARD MINIMI DI MAGREZZA 👙 —- ✅Esiste un limite biologico oltre il quale la massa del corpo della persona non può diminuire senza alterare lo stato di salute o le normali funzioni fisiologiche. ➖🙌DONNE: per la donna di riferimento La massa magra corporea include il 12% grasso essenziale. —↙️ 😟Donne dedite a specialità che richiedono una bassa % di grasso corporeo presentano una > incidenza di: -RITARDI MESTRUALI; -OLIGOMENORREA; -AMENORREA; —-↙️ ✅La funziona riproduttiva viene sospesa quando le condizioni di stress psicofisico sono tali da non consentire L’ evoluzione di una regolare maternità. ——↙️ ✅L’ essenza di ciclo comporta un rischio di demineralizzazione ossea e conseguentemente di fratture ossee o lesioni muscolo scheletriche. “Meglio in carne ma in salute” ❣️💔💕💕 #bodytransformation#girlspower#motivation#training#passion#bodyrecomp#fitfam#stronggirl
. 🇮🇹Oggi vi propongo un esercizio utile per dire alla gente "non mi importa niente", ovvero la scrollata di spalle😂 Mi piace alternare nella stessa serie ripetizioni lente (circa 6-8 rep) seguite da altrettante eseguite più velocemente e più esplosive. Non è un esercizio che eseguo molto ma ogni volta mi da buoni feedback. Il fatto è che essendo un esercizio che non reputo "essenziale" è difficile inserirlo se non in una monofrequenza di 5 giorni settimanali . . Today I propose a useful exercise to tell people "I don't care", the shrug. I like to alternate slow repetitions in the same series (about 6-8 rep) followed by the same number performed faster and more explosive. It is not an exercise that I do a lot but each time gives me good feedback. The fact is that being an exercise that I do not consider "essential" it is difficult to insert it if not in a 5-week weekly mono-frequency.
“HOW ARE YOU LEAN EVERY DAY OF THE YEAR!?!?” 1 - i looked “lean” for years because i was basically starving myself. I never touched veggies and ate milk shakes and chic fil a everyday. I was still in a caloric deficit, but obv very unhealthy . 2 - I didn’t start fueling my body better until about 1 year ago. My good friend at the time was a bodybuilder and he taught me that what I was doing was SO WRONG and introduced me to the world of macros and protein. . 3 - I’m in a phase of rebuilding my metabolism and body recomp. Basically, we’re slowly adding calories into my diet, balancing my macros, increasing my intensity in the gym, and decreasing my cardio. . 4 - so yes, I still look “lean” most days.. But when you compare my body now to a year ago, it looks completely different. I am up about 8 lbs, and up about 5% body fat. My back is wider, butt and quads are bigger, stomach is tighter, delts bigger, face thinner.. Body recomp is an amazing thing 👏🏼 . Keep your head down and work. Stay focused and stay consistent. Changes will come if you make this happen. . Coaches: @megandavis6 @jmihalyfit
[TRX ROLLOUT] Me for @passion_iron . Nello sviluppare una progressione didattica per il CORE TRAINING in ottica ANTIESTENSIONE è necessario analizzare al meglio i vantaggi/svantaggi dei vari tools a disposizione. . Nel caso dei rollout con fitball ad esempio, è comune osservare criticità di controllo durante l esecuzione non dovute all'intensità dell'esercizio (stiamo lavorando in quel caso con leve corporee molto ridotte) quanto nella "scomodità" e nella scarsa capacità di dissociare il movimento di SPALLE e ANCHE nella posizione di PLANK SULLE GINOCCHIA . Il TRX ROLLOUT, a fronte di una leva potenzialmente molto più sfavorevole e di appoggi molto più instabili, rende la gestione del setup iniziale più naturale e comoda: ci troviamo in stazione eretta (situazione di partenza più "familiare") e basta veramente un range di movimento minimo per produrre instabilità e quindi lavoro . Come sempre, MUST TO DO ✔️Nuca-spina toracica-sacro allineati ✔️Addome-glutei-scapole massivamente attivati ✔️Movimento del tronco generato dalla FLESSO/ESTENSIONE della spalla ✔️Range di movimento anche minimo ma ESTREMAMENTE CONTROLLATO ❌NESSUN movimento della spina lombare ❌NESSUNA oscillazione ❌NESSUN compenso . Prova e fammi sapere! . 📩📩📩📩📩📩📩📩📩📩📩📩📩📩📩📩 ❗Contattami per una 📝CONSULENZA📝‼️ . #movementspecialist#personaltrainer#prof . ➡️Valutazione funzionale e anamnesi✔️ ➡️Programmazione per obiettivi✔️ ➡️Perfezionamento tecnico✔️ ➡️RISULTATO✔️ . #allenamentofunzionale#powerlifting#squat#benchpress#deadlift#preparazioneatletica#conditioning#bodybuilding#strength#hipertrophy#performance#shape#bodyrecomp#core#mobility#stability#power#kettlebell#fitness
Quanto desidererei poter andare a letto la sera e invece di pensare alle mille problematiche che abbiamo ognuno di noi, per un momento scegliere le mie scarpe preferite ed aspettare soltanto il momento per indossarle e divertirmi. Che sia chiaro, io non sono un calciatore ne un’atleta, io sono solo un ragazzo che sogna e ama esprimersi attraverso il proprio corpo e che a 17 anni sognava di divertirsi con le squadre del paese e che amava giocare con i suoi amici d’infanzia a calcetto.,che da 10 anni a causa di problemi fisici si porta tutto dentro e vede gli anni passare davanti e in alcuni periodi non riesce nemmeno ad alzare un braccio a causa dei dolori. Nonostante ciò continuo per la mia strada e a lavorare nel settore senza che nessuno se ne accorga di niente e nel frattempo continuo a sognare un giorno di poter indossare le mie Nike nuove come facevo a 16 anni .
Two new videos available on the site! . Off-season update with @rheagpt and a shoulder focused push workout with @babsbodyfit. . Training videos, prep updates, Q&A, forum, articles and so much more. . Only £5.99 per month (20p per day) ! . Sign up today! Link in our bio 💖
Ladies!! (And gents) Before I go on - please excuse my beautiful bed hair, my lovely morning attire and impressed early morning face 😂 But here is what ONE week of full nutrition compliance looks like. A couple of weeks ago I had a meeting with myself. I knew that I had to get serious with my goals, and honestly re-establish what they are. I came to the conclusion that I wasn’t doing all I could in order to achieve them. I was training hard in the gym, but my nutrition was slightly off. I have been so caught up with being busy that I wasnt being as proactive as I could be and setting time aside to pack my meals the night before, leaving me to do it last minute and rushing. This was completely noticeable as all of my subjective measure were off. My sleep was off, my energy was not as high as usual, and my body was just feeling bleh. 1 week of cleaning up my nutrition - sticking to protocol of 5g either way of macro targets - eating my liver and oysters - keeping consistent -adhering to the plan - staying on top of food prep ✅ 800g down ✅ 2.5cm down on my waist (small) measurement ✅ 2cm down on my wais (belly button) measurement Not to mention I’m eating 2350calories a day and training 3 days a week. Sleeping better, energy consistent, slight bloating decreased, on track to achieving my goals and becoming that better version of myself. SO!! Moral of this post. It pays to be organised and consistent!!
#10yearchallenge with a ⚠️ TRIGGER WARNING ⚠️ - On the left, I was a sophomore in university and at the risk of being lengthy, I was DEEP in eating disorder at the time. I wasn’t sober. I binged and purged, I spent hours at the gym 7 days a week without doing any of it right. Endless cardio, used every machine and overdid the whole damn thing. I hated myself and had this distorted perception of myself that I was overweight and ugly. How things have changed. - To the right was 2 days ago, years and years sober, great relationship with food, in a completely different place in life, not at all perfect and am more open to learning to live, love, give, take and be than EVER. My last year in my 20s is going to be jam packed with lessons I can tell. Crazy what a decade can do. Excited for another one. 🍑💪🏽❤️🙏🏽 #wherehasthetimegone
Quale importanza ha l'alimentazione nella prevenzione della sarcopenia nell'anziano? Con il termine sarcopenia indichiamo la perdita di massa e forza nel #muscolo scheletrico, accompagnata da debolezza muscolare e perdita di precisione nei movimenti. Con l'avanzare dell'età perdiamo circa 1/3 della nostra massa muscolare (FFM): dai 40 anni questa perdita si aggira intorno allo 0.5% ogni anno, fino ad aumentare di un punto percentuale ogni 12 mesi a partire dai 65 anni di età. Il processo è aggravato da una ridotta assunzione proteica rispetto al #fabbisogno di ogni individuo. Proprio per questo, soprattutto negli anziani, è importante garantire un adeguato apporto proteico-aminoacidico, le giuste fonti di #carboidrati, acidi grassi mono e polinsaturi, #vitamine (soprattutto la vit.D) e altre sostanze ad azione #antinfiammatoria. Al fattore #malnutrizione bisogna abbinare il fenomeno del #catabolismo muscolare che comporta un aumento di citochine infiammatorie contrastanti l'effetto anabolico di alcuni aminoacidi sull'asse GH / Igf1 (detto anche #somatomedina). Cosa significa? ✔Più infiammazione, ✔meno sintesi proteica e ✔ meno crescita muscolare in quanto viene contrastata l'azione dell'ormone della crescita (GH). Anche la #sedentarietà svolge un ruolo importante nell'insorgenza della sarcopenia in quanto il condizionamento cardiovascolare e la pratica di attività motoria inibiscono i meccanismi infiammatori e migliorano la qualità dei movimenti. Le aspettative di vita di oggi sono notevolmente più alte rispetto a qualche anno fa e proprio per questo è importante non cadere nella malnutrizione e garantire una qualità di vita sempre più dignitosa. Per questo è importante rivolgersi a professionisti del settore, che possono garantirvi un risultato concreto e duraturo nel tempo, aiutandovi a mantenere sotto controllo la massa grassa e migliorando il tono muscolare. Contattami per saperne di più! Dott.ssa Sara Valente, Biologa #nutrizionista
What part of your body do you want to fall in love with? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I don’t remember ever being comfortable with my hips, thighs, and butt. Ever since I was in 8th grade I remember comparing mine to every other girls and being like, ok why are my freakin hips sooooo big? And where the heck did I get them from because they sure as hell didn’t come from my momma 🤣. I hated how they stood out and always wished I was taller with a longer torso and less curvy. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But as I’ve grown I’ve learned a few things about our bodies and how to love on them a little more: 1️⃣ Nutrition and exercise can have a major impact on the shape of your body 2️⃣ No nutrition or exercise plan can spot reduce areas of your body you are unhappy with. Some areas change faster than others and it’s usually the one we want to change the most that takes the longest! 3️⃣ How you are built is unique to you and there are things that will still be bigger, smaller, shorter, etc. than someone else you are comparing to. (Like if I have a short torso I can’t rest change that) 4️⃣ And to that point we need to love our bodies (even the parts we don’t like as much) 5️⃣ Finally, loving our bodies doesn’t mean staying in a pattern of unhealthiness and shouting “I love myself!” It requires care, investment, and protecting the vehicle we live in ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So I’m not mad about these curves! They make me, me! I can embrace them AND shape them at the same time. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What areas of your body do you need to embrace or have you embraced? Which areas do you want to shape?
Birthday Burpees! Didn’t get a chance to post yesterday but I still made sure to get them in 😉 . Thank you to everyone who took the time to wish me a happy birthday yesterday! It truly means the world to know that I’m surrounded by such supportive people. 24 was full of opportunity and change and I can’t wait to see what 25 has in store 😏👴🏻 #quarterlifecrisis
Percorso insieme iniziato ad aprile. Condizione iniziale di 55kg e 1000kcal con carboidrati nulli e stato di amenorrea. Condizione negli anni precedenti passata da sovrappeso (85kg) a sottopeso (48kg) causa problemi familiari e poca attenzione/conoscenza del cibo. Infine esperienza in sala pesi molto ridotta. Quindi una condizione di partenza sicuramente non ottimale ma la voglia di migliorarsi era molta. Abbiamo iniziato reintroducendo gradulmente i carboidrati e portando i grassi ad una quota salutare. Per i primi mesi abbiamo impostato una reverse diet vista la riposta ottimale ai carboidrati durante la quale il peso è rimasto costante ma la composizione corporea è nettamente migliorata riducendo notevolmente la bodyfat. Finita questa prima fase abbiamo iniziato un clean bulk con un ulteriore aumento della quota lipidica (circa 2000kcal di media). Questo in 6 mesi ha portato ad un lento aumento del peso arrivando ad ora a 60kg. Massa magra nettamente aumentata, bodyfat rimasta più bassa rispetto ad inizio percorso e ciclo mestruale tornato regolare. Parallelamente abbiamo svolto un ottimo percorso di miglioramento delle esecuzioni attraverso analisi video che unito ad una buona programmazione d'allenamento personalizzata ha portato ad ottimi aumenti di forza. Quando sia ha un programma ben strutturato e molta costanza e dedizione questi sono i risultati. Molto fiero di questo percorso insieme 😎💪 - - - - #bodytransformation#bodyrecomp#fitness#fit#gym#workout#diet#flexibledieting#iifym
Okay I want to play too! #10yearchallenge - 2008 vs 2018.. oh the things I wish I knew back then that I know now. But then again life is about making mistakes, taking chances and finding out who you are along the way. For better or for worst, I wouldn't take back anything.. except maybe that awful short hair cut that I thought would make me look edgy 😂
#10yearchallenge 🤗 . There is only one thing I regret... I wish I had started earlier. . Stop putting things off. . Do. It. NOW! . Need help achieving your goals? I have a couple of online coaching spaces available. . . DM or email me for more info 💖
In a fitness world of saturated trainers, it’s important to know WHO CAN actually change your body and WHO CANNOT. There are a lot of wannabe trainers out there who think they are trainers, call themselves trainers on their social media and THINK they are special. They will take your money, yet most of them don’t have evidence that they can change another persons body, only their own. Unfortunately, most of the time, that trainer won’t be able to change YOUR body. I’m in the trenches every day with clients and show time and time again that I get real results WITHOUT drugs. Where’s everyone at? I’m leaving you guys in the fucking dust | #thedrugfreeprepcoach • • • • • #transformations#beforeandafter#whereareyourtransformations? #bodyrecomp#lvac#cityathleticclub
Per la serie “guarda la videocamera e fai cheeeeeSe” 😱 qui siamo passati da hang clean a burpees con saltello del bilanciere ( come ho fatto a non cadere mistero 😂) per concludere con un po’ di corda. Tutto regolare. To be improved • • • Monday WoD 5 x 35kg HanG Clean 🧽 🤣 10 x burpees jump over the bar 90 single under 15” amrap ⚰️⚰️⚰️
Nothing a good gym sesh can’t fix 😉. I personally love doing two intense days in a row (lower, upper) followed by a rest day and then repeat for the rest of the week rather than go hard every other day. What do you personally like? #pwrprogress#pwr2019 🍑 💪🏽 #womensbest#womensbestveganprotein
Wow 10 years just flies by #10yearchallenge - - - #transformationtuesday - - - Please have my family in your thoughts and prayers... The cancer is back for my grandpa he beat it once... But only been #cancerfree for a year. He is one of the strongest men I know just gotta be strong for a little while longer. #fuckcancer
[BMI ALTO/SOVRAPPESO E ALLENAMENTO] @riccardosilvestrini é nell'ordine 🔸Un ragazzo d'oro 🔸Mio cognato (quindi il fratello di mia moglie, lo zio di mia figlia ❤️) 🔸Un ex cestista . Mi ha promesso che quest'anno, almeno una volta a settimana, si allenerà con me... E sta mantenendo la promessa! (anche perché altrimenti, niente coccole alla nipotina 😬😉) . Quindi una volta a settimana si sta mettendo in auto, si spara 40+40km e viene a farsi fare il CULO! . Si perché il fatto che sia in sovrappeso non lo esonera dallo SPINGERE - TIRARE - USARE LE GAMBE - FARE ESERCIZI PER IL CORE in maniera INTENSA e DISPENDIOSA! . ❌ORE DI CARDIO⛔ ❌POCO LAVORO CON I PESI A BASSA INTENSITÀ⛔ ❌ESERCIZI CHE A LIVELLO MOTORIO NON INSEGNANO NULLA⛔ . BASTA 🙅♂️ . Il nostro piano é semplice ✔️Imparare a nutrirsi e IDRATARSI in maniera equilibrata ✔️Allenarsi DURAMENTE e con COSTANZA in modo da veicolare i nutrienti dove serve, nei MUSCOLI ✔️Ripristinare e rendere efficienti ed efficaci i MOVIMENTI FONDAMENTALI di spinta/tirata/squat/hip hinge ✔️diventare progressivamente ➕MOBILI ➕STABILI ➕FORTI ✔️Riprogrammare la MENTALITÀ sulla modalità ATLETA 🏋️♂️ . Credo fortemente in lui e spero che da adesso in poi non ci siano più pause o frenate . In video: 🔹Half Kneeling Overhead press 🔹Goblet box squat Esercizi MULTIARTICOLARI, ad alto coefficiente di difficoltà dal punto di vista della STABILIZZAZIONE; esercizi che costringono ad IMPARARE AD ESSERE FORTI . Perché hai voglia a dire che la forza non serve a niente, ma di gente debole che ha migliorato la propria composizione corporea, non ne conosco tantissimi 😂 . 📩📩📩📩📩📩📩📩📩📩📩📩📩📩📩📩 ❗Contattami per una 📝CONSULENZA📝‼️ . #movementspecialist#personaltrainer#prof . ➡️Valutazione funzionale e anamnesi✔️ ➡️Programmazione per obiettivi✔️ ➡️Perfezionamento tecnico✔️
2013 ➡️ 2019 ⠀ Fitness changed my life and it can change yours too. ⠀ It’s not too late. You’re not too old. Your body CAN do exactly whatever it is that you think it can’t. You CAN have what you want. ⠀ I wish I had a crazy motivating story about how I started my journey, but to be 100% honest, I just did it. I’ve always been the type of person to jump in with both feet when I want something, and I don’t stop until I get it. I realize STARTING is the most challenging part for so many of you but even though I can’t relate to that feeling - I still have some tips for you 👇🏼 ⠀. ✨Don’t go balls to the heckin’ walls immediately. TAKE IT SLOOOOW🐢. If you go changing everything about your diet and your life routine YOU WILL NOT stick to it. Make it a good for your life, whatever that looks like for YOU. ⠀ ✨Track yo shiiiit. 2 most important imo 👉🏼 Progress (pictures) & calorie intake (macros). I have an entire ebook all about tracking macros for $10. Link in bio🤓 ⠀ ✨Keep ya head in da game 😼 If the scale is messing with you mentally - ditch it. Legit throw it out your window pls and thanks ok bc as you can see you can look much better even at a heavier weight ☝🏼☝🏼. The scale IS NOT THE END ALL BE ALL and SHOULD 1,000% CERTAINLY NOT BE THE TOOL THAT DEFINES ALL YOUR PROGRESS. *whew I literally am so tense just typing that bc I feel so strongly about this one* ⠀ I’ve been on my journey for a little over 4 years now.... ⠀ Where are you currently in your journey? 👇🏼 Just getting started? A few months in? A few years in?? ⠀ Please comment below 🙏🏼👇🏼👇🏼👇🏼 I genuinely would LOVE to know❤️ ⠀ #fuckthescale#bodycomp#bodyrecomp#gainingweightiscool#losebodyfat#buildyourbody#bodycomposition#abs#progresspictures#trackingmacros#healthandwellness#happyishealthy#onlinecoach#balancedlifestyle#fitnesschangedmylife#fitgirlrevolution#transformation
BODY RECOMP FTW🙌🙌 #motivationmonday . . I weigh 119 in BOTH photos🤯 Say whaaatttt?!!! Yup, I dug up these old photos in my check-in emails from February 2014 when I started my competition prep journey. I was shocked to see that on February 25th, 2014 I was 119 lbs. These current photos were taken on Thursday, also weighing in at 119 lbs. So almost a four year difference😱 . . This takes TIME. PATIENCE. DETERMINATION. DISCIPLINE. SACRIFICE. CONSISTENCY. Lifting heavy shit often, learning correct form for my lifts, learning how to weigh and track my intake, building better nutritional habits, etc. NOT being a cardio bunny freak (hah, no offense!). There is no quick fix. No fad diet. No magical supplement. This is just good ole hard work. I’m in this for the long haul, people! . . Most people show before and after pictures comparing to stage photos. Which is GREAT. I’ve done it! But I want to show you guys my normal fitness lifestyle physique (photos are only 1 week into prep!) compared to when I started this whole weight lifting journey. Pretty incredible to see what lifting weights and proper nutritional habits can do for ya! I deleted these pictures a long time ago because I was “ashamed”, but now I’m so proud of how far I have come☺️❤️
Try this superset on your next leg day 💪🏻 . Two of my favourite exercises for glutes and hamstring currently. . - Sumo squats on the Smith machine - Romanian deadlifts on the shrug machine . Get a good stretch in those hammies, control the negatives and drive through your heels to return to standing. . Full leg workout videos available on @pro_female_fitness . . Wearing @gluteywear and @_prettystrong
Oggi vi presentiamo l’esperienza di un’altra nostra cliente, mamma e lavoratrice che ha deciso di dedicare del tempo a se stessa per stare meglio. Da Jesolo viene a San Donà due volte a settimana per poter essere seguita dai nostri coach ed avere risultati REALI. 👆🏻 . . Le foto del prima e dopo vi mostrano i risultati ottenuti in un mese e mezzo di lavoro sotto la guida del coach @pt_giovannilaforgia 💪🏻 . . ‼️ In sole 12 sedute di allenamento e con solo qualche accorgimento alimentare (la cliente non ha seguito una dieta ferrea) si possono vedere cambiamenti significativi e soddisfacenti. ‼️ . . L’importante è iniziare, darsi lo slancio per mettersi in gioco e prendere in mano la propria forma fisica. Affidatevi al nostro team e al resto penseremo noi! 😎
With the new year upon us, the topic of "body re-composition" seems to be doing the rounds again. ➖ However, to many, losing fat and building muscle at the same time, whilst not necessarily impossible (especially for novices or those getting back to training after a long lay off) can be very difficult to do, and often people just need a more structured perception on how to actually achieve it realistically over a long period of time, assuming their training and nutritional habits are on point. ➖ Illustrated within this post are two starting points for a realistic recomp. One from a fat loss perspective, and another from a muscle gain perspective. ➖ How long will it take to get that "recomp" look? That I cannot answer, as achieving a solid but sustainable physique is often an endless journey but one full of experiences and lessons along the way. ➖ Take it from me, a guy who has been plagued with decision fatigue and impatience in the past and recent times. The best way to become the best physical version of yourself is by being patient, but persistent. So outside of competitions and events you have in mind, I want you to think about this process as a long term one, and not one of quick fixes. ➖ I hope you find this helpful, and wish you all a great week of training and productivity! . . . #bodysynthesis#nutrition#fatloss#musclegain#bodyrecomp#powerbuilding#bodybuilding#powerlifting#aesthetics#physique#liftgymsuk#edinburgh
YES!!! That body recomp! Took all my measurements for the first time since the 2nd of January. While in San Francisco I never weighed any food, I was down on my protein, and ate lots of crap food, and things I have intolerances to - rice, gluten, lactose. My abdominal measurement with callipers is up 1.5mm since the 2nd 😞, but just 1mm on the others, and my bodyfat is still working out under 9% 👍. The big difference though is comparing this bodyweight to when it was my new low back in August. Holy crap what a difference. Now I don’t feel so bad to gaining over 5 kilos in just a month (I hit 82kg after doing my first 48 hour fast on the 11th of December). Calories on the left 2150 a day, today 3500-4000. Weird thing is trips to the toilet. Yes I note those. On the left 2-4 times a day, today 1-2 times! Don’t know how that works if I’m eating nearly double. Someone told me your body gets better at using more of the calories you consume so there’s less waste. Plan for now is not to reduce calories/do a mini cut, but just go back to my normal whole foods and let them do the work. I’d say any bodyfat I’ve gained is just from the crap food I ate, especially the stuff I have intolerances to. I really noticed I was extra fluffy after rice. #bodyrecomp#diet#fatloss#fitness#doyouevenlift#workout#strong#muscles#muscle#beastmode#exercise#gymrat#doyouevenliftbro#gym#health#fitfam#healthy#strength#strongntotskinny#powerlifter#powerlifting#strong#weights#natty#gainz
Are you a meal prepper? . What is your golden secret to food success all week? . Confession: I have infinite respect for those of you masters of #mealprep who batch-cook on Sundays and pre-portion , weigh, measure each of your meals for the upcoming week ahead. That is a level of commitment that is completely commendable. . I am not that organized of an individual. . And... I'm a brat. (about alot of things but especially about food). . I have tried this method of preparation. . I have failed very time. It ruins my relationship with food and therefore I do not love the day to day and end up with a food-attitude from hell! . I end up wanting food because I skip meals when I don't want to eat them and then eventually throw them away. Like I said, brat. So I do little things to ensure my success with #macros throughout the week. . I plan my dinners and plug them into #cronometer so that I know how to puzzle out the rest of my macros for the day ( #proteinisagoal ) . I plan out breakfasts sometimes, too, and make sure I have hard boiled eggs on hand for quick and easy and no mess. (Sometimes I boil them sometimes I buy pre-boiled) . I make sure I have loads of lean protein choices, my pickle jar is not empty 😊, and most importantly.... . I stock up on #biltong 🙌 This stuff is my key to success most weeks! (Especially with my current #proteinmacros) . Whatever your routine is, hope you're set up for success this week. ♥️ Let's do the damn things, people! We've got goals to catch. 😁🙌😘 . . . . . #goals#foodprep#mealprepping#mondaymotivation#fitnessgoals#trainingday#weightloss#bodyrecomp#lowcarb#lowcarblifestyle#paleo#success#dietsuccess#lifestyle#beefjerkey#biltongismylovelanguage#proteinstrong#protein#nutrition#recomp
Pazite na ono što govorite i mislite. Ako u nešto ulazite s razmišljanjem gubitnika prekrižili ste se već u samom početku. Na najljepši mogući način, molim vas prestanite se ponašati kao žrtva i cviliti koliko je nešto teško ili nalaziti razloge zašto vi to ne možete učiniti. Pronađite razloge zašto trebate to učiniti i načine kako jer, vjerujte mi, uvijek postoji barem jedan. Nije nikakva slučajnost da ljudi za koje mislimo da su sretnici jer su se našli na pravom mjestu i u pravo vrijeme isti oni koji su najmarljiviji radnici u svome području. Razmišljajte pobna način kao da ste već pobijedili i nećete izgubiti. Photo by @zreenco
One of my greatest challenges has been to coach someone entirely via correspondence on the other side of the world. @wilbgraham lives in the US and has been coached by me since July last year (pictured centre). _________________________ 20 weeks later and we have successfully culled the 16-17kg of excess weight and have been “Recomping” him into greater muscularity through simple yet effective, resistance training programming. Consistency, the ultimate key. _________________________ Like all of us, William is his harshest critic and continues to shift his own goal posts further back to keep his hunger for a better ‘self’ thriving. #naturalbodybuilding#foodandresistancetraining#recomp#consistency#bodybuildinglifestyle
DAY 1 “BEFORE” VIDEO & PHOTO 🎥📸 to ensure a more reliable depiction of my progress ✌🏼 I’m also going to make sure that my progress videos and photos for the @sweat 12-week challenge are taken in the exact same outfit. Excited for the gains to come via the PWR program. Let’s do this!!!! 🍑 🍑💦💦 PS. OBSESSED with these white scrunch bum leggings from @aliexpress.official 😍 they’re comfy, figure hugging and super squat proof. Five bucks, yo. 🤯#aliexpress #aliexpressleggings
...and it BEGINS! Day one of the @sweat 12-Week Challenge is HERE! 💦💦❤️❤️🍑🍑 I thought long and hard and was torn between which program to go for. Looking at my goals realistically, I made my decision last night. 😊 I will be doing @kelseywells ‘ PWR program because I need all the hypertrophy I can get right now. It’s about time I get them gains back. Let’s do this! 💪🏽 🍑 #pwr2019#pwrweek1
TALKING ABOUT BODY TRANSFORMATION Parlando di Trasformazione Fisica 🏋🏻♂️ Riassumendo la mia storia ‘atletica’ 😬 dopo due anni di dieta e allenamento... Da gennaio 2017 a maggio 2018 con allenamenti aerobici e decisamente poco cibo ho perso 52 chili (115 libbre) e da maggio a dicembre 2018 ho guadagnato 8 chili (17 lb) grazie a 8 mesi di allenamento con sovraccarichi molto intensivo, lasciando pressoché invariata la massa grassa.💪🏼 Questo è il mio percorso per arrivare ai 50 anni 👨🏻🦳 con 10 anni di meno. Una sfida che finirà a maggio 2022. —🇬🇧—> Summing up my fitness history after two years of diet and training... From January 2017 to May 2018 with aerobic workouts and definitely not much food I lost 52 kilos (115lb) and from May to December 2018 I gained 8 not-fat-kilos 💪🏼(17lb) thanks to 8 months of very intensive weight training. This is my trip to turn 50 👨🏻🦳 ten years younger. A challenge that will end in May 2022. #selfie#me#workout#allenamento#gym#fitness#palestra#gymaddict#gymaddicted#bodytransformation#bodyrecomposition#bodyrecomp#trasformazionefisica#transformation
i remember what it was like. ⠀ eating clean every day and still not seeing results. drinking a protein shake within 30 mins of training and still not seeing results. running sprints for HIIT training and still not seeing results. ⠀ i mean what the hell, i was doing everything RIGHT, right!? i was following all the plans i found online, working extremely hard in the gym, and i still looked like a freakin noodle. 🍝 ⠀ i was always “skinny fat.” thin with no definition. soft. i wanted so badly to just tone up. to build some muscle, build some curves, ya know? not get jacked but like a little definition would be nice. ⠀ i knew i needed something different. ⠀ & that’s when i decided to really dig in and do my research, which led me to the one thing that changed it all: NUTRITION. ⠀ i learned all about macronutrients. what they are, how to calculate them for my goals, and how to track. within weeks i was unlocking a physique i had dreamed of for years. my body started recomping and i was ACTUALLY toning up. oblique lines appeared, my shoulders looked more defined, and i was finally dissolving that stubborn belly fat women tend to hold onto. ⠀ 3 years later and here i am, looking a hell of a lot more like i want to, eating what i want, and continuing to unlock the physique i WANT. ⠀ tracking macros is a bit of a learning curve but it’s necessary if you want to learn how to nail the one thing that truly makes a difference in toning up - your nutrition. ⠀ i use macros with all of my clients (whether that’s giving them straight numbers or teaching them how to track along the way) because they WORK. ⠀ if you wanna stop with the clean eating, protein shakes, and HIIT sprints with no results, click the link in my bio. let’s chat about your goals & what you need to unlock that dream physique. 😎 ⠀ #nourishnotpunish#countingmacros#macrosmatter#macrocounting#nondietapproach#macrofriendly#flexibledieting#flexibleeating#nutritiontips
Good Morning 🌝 10 weeks out AND coach gave me a deload week praise allah 😭👏🏼 I started last week so strong, juggling social life work life and prep and by the time Friday rolled around I could’ve slept on my keyboard at work no prablem 😂 ✨ When your body needs rest, you’ll know, and you NEED to take time off from the gym or lower the intensity of your lifts. Exhausting the body will only backfire by holding onto stubborn fat because you’re stressing it out so much ✨ So here’s to a happy lazy snowy Sunday here in Indy. Rest up babies
[Coaching] Prima di tutto, come sempre, i dovuti ringraziamenti a @enyzanella per la fiducia e la motivazione con la quale ha affrontato questa seduta LUNGA per "rimettersi in spinta" sui tre big e a @maxcalo1974 @max_fitness_club_jesolo per la sempre splendida disponibilità ed ospitalità . Elena è ferma ai box da un pó e piano piano sta rimettendosi in carreggiata. Praticante e insegnante di arti marziali ha una intelligenza motoria e una capacità di recepire gli input di livello superiore . A inizio seduta 🔸Squat: scarsa capacità di usare la catena posteriore (si appoggiava sulle articolazioni "forte" di una ottima mobilità) . 🔸Panca: set up poco solido e appoggio al petto inesistente . 🔸Stacco: qui le più grandi difficoltà; siamo partiti da piedi molto larghi e blocchi molto alti per introdurre una idea di INCASTRO COL BILANCIERE e SPINTA DEI PIEDI nel pavimento per arrivare a uno stacco che assomigliasse a uno stacco 😀 . In video 🔹Box Squat 70kg Esecuzione sicuramente più equilibrata 🔹Panca 2x45kg con fermo 🔹Stacco 1x90 che lasciano bene sperare Poco reset #funzionale nel suo caso, "solo" tanto lavoro #tecnico e sensato . Brava Elena 💣💪 . 📩📩📩📩📩📩📩📩📩📩📩📩📩📩📩📩 ❗Contattami per una 📝CONSULENZA📝‼️ . #movementspecialist#personaltrainer#prof . ➡️Valutazione funzionale e anamnesi✔️ ➡️Programmazione per obiettivi✔️ ➡️Perfezionamento tecnico✔️ ➡️RISULTATO✔️ . #allenamentofunzionale#powerlifting#squat#benchpress#deadlift#preparazioneatletica#conditioning#bodybuilding#strength#hipertrophy#performance#shape#bodyrecomp#core#mobility#stability#power#kettlebell#fitness
I am a huge fan of these post on other health and fitness accounts, so I thought I would start by making my own! ⠀ The last 2 months of 2018 were a building phase for me. We are now ready to drop body fat to bring back the abs! This is an example of my 4 x low calorie days. ⠀ Low days: 1515 cals / 132g CHO/ 132g Protein / 48g Fats⠀ High Days: 2197 cals / 250g CHO/ 150g Protein/ 66g Fats (3 days per week)⠀ Meal 1- 125g beef, 50g rice, 1/2 egg, 15g parmasan⠀ Meal 2 - 200g yogurt, berries, maple syrup⠀ Meal 3- 150g poached chicken and salad⠀ Meal 4- 170g bbq chicken, 150g low carb potatoes, salad⠀ I find with a varied meal plan, it is easy to stick to low days as you know that you will have access to more food on the following day. ⠀ I have already dropped around 1 kg on the @casi_australia scales after just a week of implementing low cal days. Who else loves calorie/ carb cycling?? #mealplanning#mealprep#mealplanprogress#progress#strong#bodyrecomposition#bodyrecomp
Fit -> Fat -> Fit, May not be Tuesday, but here’s a little Saturday reflection/transformation. There’s 3 years between the first photo on the left and the photo on the right. The left was my sophomore year of college when I transferred to USC weighing around 205, the middle photo was my junior year of college weighing 262 at the heaviest trying to bulk up as big as possible because eat big get big ya know, and then the photo on the right was dieting down my senior year and I weighed 208 for that picture. In hindsight I wish I didn’t bulk up to 262 at my heaviest because it was in fact not healthy at all, eating junk food, couldn’t breathe walking up stairs, constantly sweating, and had terrible snoring from being overweight. I was under the impression you have to eat big to get big so I ate EVERYTHING. I was clearing an easy 4-7k calories per day no questions asked. I was not healthy at all and I do have some regrets during that time period due to the possible long term implications, however, I did learn a lot along the way. I now realize you don’t have to bulk up 20-30 pounds above maintenance weight to gain muscle it can be done much lower without all the extra body fat. Extra body fat is not healthy whatsoever and don’t sacrifice your health to put on a few ounces of muscle by gaining a bunch of weight, it just puts stress on your body. Long story short don’t sacrifice your health because you think your “bulk” is putting on substantial muscle mass. You’re probably just putting on fat. Look at the big picture and the long term goals and go from there. Definitely an interesting 20-22 years old transformation 😂 #personaltrainer#dontgetfat#slowandsteady#cscs#reflections#exercisescience#viewpointshavechanged#baldisbeautiful#bodyrecomp#fittofattofit
Day 12: Over a kilo down since starting. Body feeling stronger. I'm fitter and my mind is sharper. . Deadlifts from the other day first back off set 230kg for some 4s. . Followed by some myo reps on the belt squat (so so good if you haven't done then you are missing out on some serious quad pumps) . Some SSB goodmornings and finished with 4 rounds of 30sec double unders on the skipping rope with 1 min rest between sets. . Started collecting data on how many cals I burn per session using @myzonemoves so keen to see how my workouts actually look and how many cals a typical program I write burns. This one burned 767 cals. . Next week we switch it up another gear with a higher volume cycle. . Let's go!
It was a weak day today 😖🤷🏼♀️ I guess they can’t all be great sessions but it takes some concentrated positive self-talk to convince myself I’ve made any progress ever (😂) when a lot of my weights went down and I was struggling to do sets of pull ups on the black band 😔 even after 2 days off. Some days you just need to show up and do the work anyway, so next time you can be better? #consistencyyepyepyep#f45romans
💥WHAT HAS TIME OFF DONE FOR ME?💥 Body recomp, that's what. 2017 - 3rd prep season, only took 6 months off from the stage. I was in the middle of prep but struggling to get lean. TBH, I also wasn't feeling great during this prep either. I forced myself to compete even though my body was clearly not ready to do it over again after 2016. 145C/50F. 2019 - I took 15 months off from the stage. I've been dieting for 6 weeks and I've lost about 5 lbs now. Same weight. Smaller waist. Eating MORE. 160C/50F. And I feel GREAT. This is why I've pushed so hard along with @laurendannenmiller and @bikinifitashlee to allow our bodies to GAIN WEIGHT, eat in a SURPLUS, and BUILD MUSCLE. So when we come back around, we will do some damage. We will have significant improvements that others who compete non-stop, year after year, won't have. This is what 2018 has done for me. #teamprophysique#bodybuilding#reversediet#bodyrecomp#contestprep
🐢 Low back bothering you from slouching in a chair all day? Or maybe your hips are just tight and need some extra TLC? Give these stretches a shot ⬇️ . 1. Kneeling Hip Flexor Stretch - start by kneeling tall. Squeeze the flute of the back leg and brace the core to set the hips in a posterior tilt. Slowly sink forward till you feel a stretch in your front pocket area. . 2. Hip Flexor Stretch with banded distraction - loop a band around a stable object. Pull that band up underneath your glutes. Same sequence as above. Allow the band to pull the hip forward. It helps to set up something next to you like a bench or foam roller to stabilize. . 3. Pigeon Stretch - Start in a Push Up position and bring your leg up so that it is at about a 90 degree angle between the arms. Slowly sink your weight back and try to push that same side glute down towards the floor. You can remain tall or lay the torso down towards the floor. . 4. 90/90 Hip Stretch - a regressed version of the pigeon stretch. Bring one leg in front of you at a 90 degree angle. Opposite leg in line with the front foot. Keep a neutral spine and lean forward toward the front knee. Can also get more into the low back area by leaning towards the front foot. . 5. Frog Stretch - Yes this one looks a bit funny 😜 start on all fours and widen the legs so the inside of your knees are against the floor. Turn the feet out so the inside of the ankles are against the floor. Drop down to the forearms. Keep the spine neutral and rock straight back till you feel a strong stretch in the upper groin area. . Any and all of these can be held for a longer duration (about 2 minutes) for recovery/post workout or done dynamically (pulses) as part of a warm up! . Looking for some extra guidance with your fitness and nutrition? Take the guess work out of it. Fill out the link in my bio for online coaching and let’s get this new year off to the right start 💪