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  • 4 weeks post comp after winning 2 figure categories and taking out the Figure Overall at the PCA Nationals we are now starting to get back into strength training. 
After competing the body is very depleted but it's no reason to neglect training. You have to be smart and work with the body with regards to food and proper training in order to strengthen tendons, ligaments, depleted muscles and nervous system. You must work to a plan to make your way back to previous strength levels.
Post show is normally a time when most competitors will relax with their food and training which is about the worst thing you can do at this time both for body and mind. This is a dangerous time for blowing out and sending you into a tailspin. 
Be smart with reversing out of a show and get professional help to get keep you on track with your long term training goals so you can continue to improve.

kathygtrainer@gmail.com
0425861010

#fitbody #womenwhotrainhard #traininggoals #figurecompetitor #pcaaustralia #bodybuildingwomen #strengthtraining #leangains #bodyrecompcoach #bodyrecomposition #sportsnutritionist #musclecity247 #womenempowered #nextlevelfitness
  • 4 weeks post comp after winning 2 figure categories and taking out the Figure Overall at the PCA Nationals we are now starting to get back into strength training.
    After competing the body is very depleted but it's no reason to neglect training. You have to be smart and work with the body with regards to food and proper training in order to strengthen tendons, ligaments, depleted muscles and nervous system. You must work to a plan to make your way back to previous strength levels.
    Post show is normally a time when most competitors will relax with their food and training which is about the worst thing you can do at this time both for body and mind. This is a dangerous time for blowing out and sending you into a tailspin.
    Be smart with reversing out of a show and get professional help to get keep you on track with your long term training goals so you can continue to improve.

    kathygtrainer@gmail.com
    0425861010

    #fitbody #womenwhotrainhard #traininggoals #figurecompetitor #pcaaustralia #bodybuildingwomen #strengthtraining #leangains #bodyrecompcoach #bodyrecomposition #sportsnutritionist #musclecity247 #womenempowered #nextlevelfitness

  •  2  0  2 minutes ago
  • Good morning world. 🍳
  • Good morning world. 🍳

  •  96  1  1 hour ago
  • Here’s how to Deadlift with proper form:⁣⁣
Via @muscle.matics 
1. Stand with your mid-foot under the barbell⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Bend over and grab the bar with a shoulder-width grip⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Bend your knees until your shins touch the bar⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Lift your chest up and straighten your lower back⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
5. Take a big breath, hold it, and stand up with the weight⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
6. Hold the weight for a second at the top, with locked hips and knees. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
7. Then return the weight to the floor by moving your hips back while bending your legs. Rest a second at the bottom and repeat. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your lower back must stay neutral to avoid injury. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Rounding it during heavy Deadlifts is dangerous for your spine. It puts uneven pressure on your spinal discs which can injure them. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Always Deadlift with a neutral lower back – maintain the natural inward curve of your lower spine.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The fastest way to increase your Deadlift is to improve your form. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
By pulling more efficiently, you can use more muscles and Deadlift heavier weights. This results in more strength and muscle gain. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
--⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle
  • Here’s how to Deadlift with proper form:⁣⁣
    Via @muscle.matics
    1. Stand with your mid-foot under the barbell⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    2. Bend over and grab the bar with a shoulder-width grip⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    3. Bend your knees until your shins touch the bar⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    4. Lift your chest up and straighten your lower back⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    5. Take a big breath, hold it, and stand up with the weight⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    6. Hold the weight for a second at the top, with locked hips and knees. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    7. Then return the weight to the floor by moving your hips back while bending your legs. Rest a second at the bottom and repeat. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Your lower back must stay neutral to avoid injury. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Rounding it during heavy Deadlifts is dangerous for your spine. It puts uneven pressure on your spinal discs which can injure them. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Always Deadlift with a neutral lower back – maintain the natural inward curve of your lower spine.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    The fastest way to increase your Deadlift is to improve your form. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    By pulling more efficiently, you can use more muscles and Deadlift heavier weights. This results in more strength and muscle gain. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    --⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    #alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

  •  98  5  1 hour ago
  • Another experiment.

I'm adjusting my diet to high carb/low fat.

I recalculated my macros and I think I can probably safely take in quite a bit more carbs. I'm being more mindful of fats. Protein is same as usual.

As I've said, I'm not following a strict program or tracking my numbers 100% BUT I am very consistent with types of foods and portions I'm taking in. I still measure most things and I'm very aware of what I'm taking in, and when and why.

SO, that being said I'm not in contest prep, I'm definitely more relaxed with my diet. I'll have pizza or burgers every now and then. I've been eating some icecream almost every night before bed on my oatmeal pancakes, and the end result is that I have not gained very much fat at all. I'm still lean and vascular, I still have abs. And training is much more fun and enjoyable. Zero cardio too by the way.

I don't want to go into a 'bulking' phase per se. I'm not convinced that this is necessary, not to the extent that some people go to anyway. So for now I'm going to enjoy my carbs and keep an eye on my stomach, if my abs start to disappear I'll make the necessary adjustments.

Anyway. LEAN GAINS - SO FAR, SO GOOD!!! #bodybuilding #fitnessmodel #mensphysique #health #nutrition #protein #food #muscles #fitguy #fitness #carbs #lowcarb #ripped #shredded #fit #muscles #fitness #mensfitness #naturalbodybuilding #drugfree #natty #diet #exercise #cardio #gains #leangains
  • Another experiment.

    I'm adjusting my diet to high carb/low fat.

    I recalculated my macros and I think I can probably safely take in quite a bit more carbs. I'm being more mindful of fats. Protein is same as usual.

    As I've said, I'm not following a strict program or tracking my numbers 100% BUT I am very consistent with types of foods and portions I'm taking in. I still measure most things and I'm very aware of what I'm taking in, and when and why.

    SO, that being said I'm not in contest prep, I'm definitely more relaxed with my diet. I'll have pizza or burgers every now and then. I've been eating some icecream almost every night before bed on my oatmeal pancakes, and the end result is that I have not gained very much fat at all. I'm still lean and vascular, I still have abs. And training is much more fun and enjoyable. Zero cardio too by the way.

    I don't want to go into a 'bulking' phase per se. I'm not convinced that this is necessary, not to the extent that some people go to anyway. So for now I'm going to enjoy my carbs and keep an eye on my stomach, if my abs start to disappear I'll make the necessary adjustments.

    Anyway. LEAN GAINS - SO FAR, SO GOOD!!! #bodybuilding #fitnessmodel #mensphysique #health #nutrition #protein #food #muscles #fitguy #fitness #carbs #lowcarb #ripped #shredded #fit #muscles #fitness #mensfitness #naturalbodybuilding #drugfree #natty #diet #exercise #cardio #gains #leangains

  •  9  1  2 hours ago
  • Work hard stay humble ✨💪🏼 your in a competition with No one but YOURSELF! Set goals. Eat right. Keep a positive mindset. Stop wasting your time caring  about what others think/look/do! Focus on you and on becoming the best version of yourself ✨nothing happens until you decide to make it HAPPEN💙#makeithappen #youcandoit 
____________________________________________
  • Work hard stay humble ✨💪🏼 your in a competition with No one but YOURSELF! Set goals. Eat right. Keep a positive mindset. Stop wasting your time caring about what others think/look/do! Focus on you and on becoming the best version of yourself ✨nothing happens until you decide to make it HAPPEN💙 #makeithappen #youcandoit
    ____________________________________________

  •  205  20  2 hours ago
  • Here’s how to Deadlift with proper form:⁣⁣
Via @fitness _model.1 ⁣⁣-
1. Stand with your mid-foot under the barbell⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Bend over and grab the bar with a shoulder-width grip⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Bend your knees until your shins touch the bar⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Lift your chest up and straighten your lower back⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
5. Take a big breath, hold it, and stand up with the weight⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
6. Hold the weight for a second at the top, with locked hips and knees. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
7. Then return the weight to the floor by moving your hips back while bending your legs. Rest a second at the bottom and repeat. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your lower back must stay neutral to avoid injury. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Rounding it during heavy Deadlifts is dangerous for your spine. It puts uneven pressure on your spinal discs which can injure them. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Always Deadlift with a neutral lower back – maintain the natural inward curve of your lower spine.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The fastest way to increase your Deadlift is to improve your form. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
By pulling more efficiently, you can use more muscles and Deadlift heavier weights. This results in more strength and muscle gain. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
--⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle
  • Here’s how to Deadlift with proper form:⁣⁣
    Via @fitness _model.1 ⁣⁣-
    1. Stand with your mid-foot under the barbell⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    2. Bend over and grab the bar with a shoulder-width grip⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    3. Bend your knees until your shins touch the bar⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    4. Lift your chest up and straighten your lower back⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    5. Take a big breath, hold it, and stand up with the weight⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    6. Hold the weight for a second at the top, with locked hips and knees. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    7. Then return the weight to the floor by moving your hips back while bending your legs. Rest a second at the bottom and repeat. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Your lower back must stay neutral to avoid injury. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Rounding it during heavy Deadlifts is dangerous for your spine. It puts uneven pressure on your spinal discs which can injure them. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Always Deadlift with a neutral lower back – maintain the natural inward curve of your lower spine.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    The fastest way to increase your Deadlift is to improve your form. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    By pulling more efficiently, you can use more muscles and Deadlift heavier weights. This results in more strength and muscle gain. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    --⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    #alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

  •  423  0  2 hours ago
  • 445x1 @ 7-8 on squat and 275x5 @ 8 on comp bench @dicostaz
  • 445x1 @ 7-8 on squat and 275x5 @ 8 on comp bench @dicostaz

  •  36  4  2 hours ago
  • Foam roller love.
.
Pause and take some time if you hit a sore spot.
.
Roll every side of your quads/upper leg.
.
Sit on it and get your glutes.
.
Roll out your calves. Fronts, back, sides.
.
Roll on your back. Hug yourself and roll your upper back. Put the other arm on top and roll your upper back.
.
Turn on your side. Roll out your lats and all the way to your shoulder. There will be a tender spot up there. Spend some time there.
.
Roll on your belly. Roll out your pecs. And get the edge of the roller in on one side of your groin. It should be tender a bit.
.
Now you’re done. This has great benefits for sleep as well!

Do you foam roll?

Comment below👇
  • Foam roller love.
    .
    Pause and take some time if you hit a sore spot.
    .
    Roll every side of your quads/upper leg.
    .
    Sit on it and get your glutes.
    .
    Roll out your calves. Fronts, back, sides.
    .
    Roll on your back. Hug yourself and roll your upper back. Put the other arm on top and roll your upper back.
    .
    Turn on your side. Roll out your lats and all the way to your shoulder. There will be a tender spot up there. Spend some time there.
    .
    Roll on your belly. Roll out your pecs. And get the edge of the roller in on one side of your groin. It should be tender a bit.
    .
    Now you’re done. This has great benefits for sleep as well!

    Do you foam roll?

    Comment below👇

  •  2  1  3 hours ago
  • Quit the Start/Stop cycle 🛑
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
During our live, @nquillin91 mentioned how he used to be stuck on the Start/Stop cycle with his health and fitness ... he would get inspired, get into exercising and eating “better” but would quickly lose steam when there were no apparent results for all the hard work 👎
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
TRACK YOUR PROGRESS 📈
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
It’s easy to get discouraged if you can’t see results.. so make sure to keep objective measurements (your morning body weight, waist measurement every month, etc) 👍 take weekly PROGRESS PHOTOS so you can see visual progress 🙌 it’s easy to feel like nothing is changing when you’re seeing yourself every single morning (with hard to see daily changes) 🤨
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
Now that you can tell IF you’re seeing results, you need an effective plan 💪 don’t fall for the low carb or low fat hype (or whatever fad is going on at the time 👀) And eating “better” can sometimes cause us to consume MORE calories depending on who’s version of “better” we are adopting 🤔 “eat 7 meals a day... peanut butter by the spoonful... avocado everything... vegan burger diet...” 🙄
➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
Find a strategy that helps YOU moderate caloric intake, have a diet rich in micronutrients, sufficient protein and fiber, and doesn’t force you to lose sanity 🍦🍨🤗
➖
Hejnasty.com/coaching ⬅️ @hejnastycoaching
.
.
.
#bts #bicepsday #musclebuilding #bicep #flexfriday #armday #gymmotivation #flexfriday #motivation #bt21 #flex #bodybuilding #fitness #biceps #workout #bicepsworkout #armday #bicepcurls #gym #naturalbodybuilder #bodybuilderlifestyle #bodybuilders #musclegains #nopainnogains #gainsville #leangains
  • Quit the Start/Stop cycle 🛑
    ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
    During our live, @nquillin91 mentioned how he used to be stuck on the Start/Stop cycle with his health and fitness ... he would get inspired, get into exercising and eating “better” but would quickly lose steam when there were no apparent results for all the hard work 👎
    ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
    TRACK YOUR PROGRESS 📈
    ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
    It’s easy to get discouraged if you can’t see results.. so make sure to keep objective measurements (your morning body weight, waist measurement every month, etc) 👍 take weekly PROGRESS PHOTOS so you can see visual progress 🙌 it’s easy to feel like nothing is changing when you’re seeing yourself every single morning (with hard to see daily changes) 🤨
    ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
    Now that you can tell IF you’re seeing results, you need an effective plan 💪 don’t fall for the low carb or low fat hype (or whatever fad is going on at the time 👀) And eating “better” can sometimes cause us to consume MORE calories depending on who’s version of “better” we are adopting 🤔 “eat 7 meals a day... peanut butter by the spoonful... avocado everything... vegan burger diet...” 🙄
    ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖
    Find a strategy that helps YOU moderate caloric intake, have a diet rich in micronutrients, sufficient protein and fiber, and doesn’t force you to lose sanity 🍦🍨🤗

    Hejnasty.com/coaching ⬅️ @hejnastycoaching
    .
    .
    .
    #bts #bicepsday #musclebuilding #bicep #flexfriday #armday #gymmotivation #flexfriday #motivation #bt21 #flex #bodybuilding #fitness #biceps #workout #bicepsworkout #armday #bicepcurls #gym #naturalbodybuilder #bodybuilderlifestyle #bodybuilders #musclegains #nopainnogains #gainsville #leangains

  •  2,801  39  3 hours ago
  • If you don’t post a picture did it even happen?
.

2019 has been full of challenges and I’m already reflecting for the new year. The things I want to change, to develop, to grow from...
.

This year I’m finishing on a strong note. I’m going out with a bang. .

Those 100 workouts? I started day 1 again today except I’m doing doubles! The calendar says I will finish in 60 days but I think I’ll push it more and finish sooner. I also will FIX my eating and get on track. .

I’m finishing this year by challenging myself everywhere I can. I’m setting myself for a STRONG 2020. How about you?
  • If you don’t post a picture did it even happen?
    .

    2019 has been full of challenges and I’m already reflecting for the new year. The things I want to change, to develop, to grow from...
    .

    This year I’m finishing on a strong note. I’m going out with a bang. .

    Those 100 workouts? I started day 1 again today except I’m doing doubles! The calendar says I will finish in 60 days but I think I’ll push it more and finish sooner. I also will FIX my eating and get on track. .

    I’m finishing this year by challenging myself everywhere I can. I’m setting myself for a STRONG 2020. How about you?

  •  9  4  3 hours ago
  • Sup ya’ll 👋🏻 Trying to catch up on everythang after my weekend in Houston which means no time for anything which means meal prep hasn’t exactly happened yet this week ahaaaa 😅 grabbed some Chick-fil-A grilled nugs last night (my go-to for a good macro friendly meal when I don’t have meal prep and need something quick) and while it may be macro friendly, it’s still gotta butt-load of sodium 😖 which means today I am bloated and puffy and weighing a few more pounds than usual. .
.
This is a huuuge reason I try to meal prep all my own food vs finding something out to eat that fits- because JUST because it fits doesn’t mean it’s IDEAL 👌🏻 the less processed, sodium-loaded, and greasy my food the better I end up feeling ☺️ so, although there’s nothing wrong with fitting out to eat food in your macros, know that making your meals yourself or investing in a meal prep service if you’re too busy is ALWAYS the better option 👍🏻 .
.
Y’all have a super duper rest of your Tuesday AAAAND if you haven’t already, check out my new YouTube video with all the deets from the @gymshark popup!!!! 😍 link in my bio!!! .
.
.
What’s your go-to macro friendly fast food? ⬇️
.
.
(I’m wearing the Gymshark Flawless Knit leggings in Ruby size XS and the Gymshark Flex long sleeve crop in black size S)
  • Sup ya’ll 👋🏻 Trying to catch up on everythang after my weekend in Houston which means no time for anything which means meal prep hasn’t exactly happened yet this week ahaaaa 😅 grabbed some Chick-fil-A grilled nugs last night (my go-to for a good macro friendly meal when I don’t have meal prep and need something quick) and while it may be macro friendly, it’s still gotta butt-load of sodium 😖 which means today I am bloated and puffy and weighing a few more pounds than usual. .
    .
    This is a huuuge reason I try to meal prep all my own food vs finding something out to eat that fits- because JUST because it fits doesn’t mean it’s IDEAL 👌🏻 the less processed, sodium-loaded, and greasy my food the better I end up feeling ☺️ so, although there’s nothing wrong with fitting out to eat food in your macros, know that making your meals yourself or investing in a meal prep service if you’re too busy is ALWAYS the better option 👍🏻 .
    .
    Y’all have a super duper rest of your Tuesday AAAAND if you haven’t already, check out my new YouTube video with all the deets from the @gymshark popup!!!! 😍 link in my bio!!! .
    .
    .
    What’s your go-to macro friendly fast food? ⬇️
    .
    .
    (I’m wearing the Gymshark Flawless Knit leggings in Ruby size XS and the Gymshark Flex long sleeve crop in black size S)

  •  131  12  3 hours ago
  • These are almost exactly 2 years apart to this day 😮... in the left I’m about 120lbs, and currently I’m 127lbs 😊 I am happy and confident in both pictures, but it’s crazy to see what consistency can do!

I know what it feels like to be “skinny shamed” (and yes, that is a thing), what it feels like when someone tells you “go eat a burger” or “you need to put some meat on your bones”, and I’ve even been told much worse and hurtful things than that which I don’t even want to mention. .
.
Wherever you are in your fitness journey, I want you to know that you don’t have to listen to the negative comments people have to say about you. I want you to know that change IS possible, no matter how hard you’re struggling to reach your goals. .
. 
My journey definitely hasn’t been a linear one, it’s been filled with ups and downs, but trust me when I say consistency is key 🔑 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
. 
Keep your head up, stay positive, be consistent, and most importantly have fun on this journey! Comment down below or message me if you have ANY questions or just need some motivation 🥰
  • These are almost exactly 2 years apart to this day 😮... in the left I’m about 120lbs, and currently I’m 127lbs 😊 I am happy and confident in both pictures, but it’s crazy to see what consistency can do!

    I know what it feels like to be “skinny shamed” (and yes, that is a thing), what it feels like when someone tells you “go eat a burger” or “you need to put some meat on your bones”, and I’ve even been told much worse and hurtful things than that which I don’t even want to mention. .
    .
    Wherever you are in your fitness journey, I want you to know that you don’t have to listen to the negative comments people have to say about you. I want you to know that change IS possible, no matter how hard you’re struggling to reach your goals. .
    .
    My journey definitely hasn’t been a linear one, it’s been filled with ups and downs, but trust me when I say consistency is key 🔑 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    .
    Keep your head up, stay positive, be consistent, and most importantly have fun on this journey! Comment down below or message me if you have ANY questions or just need some motivation 🥰

  •  277  25  3 hours ago
  • PULL DAY aka back, biceps + rear delts💪🏼
.
🤗Giveaway Post: upper body workouts or lower body workouts? Like + Comment to enter
.
💗one of the ways I am able to love my body + work to improve it at the same time is by focusing on muscle. It’s like hey, lauren- you are amazing, your body is perfect as it is and look what you can do to make that bicep POP. It’s almost as I I think of my muscles as an “accessory” to the body I already love. This mindset helps me differentiate from my body being great exactly as it is and doing certain exercises to progress. Ya know?
.
🏋🏼‍♀️anywayssss… my back is a muscle group I am working on, so here are a few moves I’ve been loving. Add these into any pull, back, upper body workout!
.
1️⃣UNDERHAND GRIP PULLDOWNS
Personally, I like taking a step back so this is more of a pulldown/row hybrid. It’s more focused on the lats andd upper back muscles.
.
2️⃣KAYAK PUSHDOWNS
Similar to a stiff arm pushdown but as you push down, you’re going to alternate side to side as if you’re in a kayak with an oar. I focus on really squeezing that lat muscle at the bottom of this movement.
.
3️⃣SINGLE ARM CABLE ROW
Allow for a little rotation in your upper body as the cable (or band) stretches away from you with each rep.
.
4️⃣PLATE ROWS
No clue why I love this variation so much but I do. Maybe it’s the slightest bit different grip and positioning?! This lights up my back as I think of squeezing my shoulder blades together.
.
5️⃣WIDE DB ROWS
Killller for those rear delts (backs of shoulders). You definitely want to keep your elbow out and wide for it to target the rear delts more than the upper back.
.
.
📒PROGRAM SUGGESTION: if you like these types of moves, I highly suggest my Weight Training Plans for female-focused, traditional lifting.
  • PULL DAY aka back, biceps + rear delts💪🏼
    .
    🤗Giveaway Post: upper body workouts or lower body workouts? Like + Comment to enter
    .
    💗one of the ways I am able to love my body + work to improve it at the same time is by focusing on muscle. It’s like hey, lauren- you are amazing, your body is perfect as it is and look what you can do to make that bicep POP. It’s almost as I I think of my muscles as an “accessory” to the body I already love. This mindset helps me differentiate from my body being great exactly as it is and doing certain exercises to progress. Ya know?
    .
    🏋🏼‍♀️anywayssss… my back is a muscle group I am working on, so here are a few moves I’ve been loving. Add these into any pull, back, upper body workout!
    .
    1️⃣UNDERHAND GRIP PULLDOWNS
    Personally, I like taking a step back so this is more of a pulldown/row hybrid. It’s more focused on the lats andd upper back muscles.
    .
    2️⃣KAYAK PUSHDOWNS
    Similar to a stiff arm pushdown but as you push down, you’re going to alternate side to side as if you’re in a kayak with an oar. I focus on really squeezing that lat muscle at the bottom of this movement.
    .
    3️⃣SINGLE ARM CABLE ROW
    Allow for a little rotation in your upper body as the cable (or band) stretches away from you with each rep.
    .
    4️⃣PLATE ROWS
    No clue why I love this variation so much but I do. Maybe it’s the slightest bit different grip and positioning?! This lights up my back as I think of squeezing my shoulder blades together.
    .
    5️⃣WIDE DB ROWS
    Killller for those rear delts (backs of shoulders). You definitely want to keep your elbow out and wide for it to target the rear delts more than the upper back.
    .
    .
    📒PROGRAM SUGGESTION: if you like these types of moves, I highly suggest my Weight Training Plans for female-focused, traditional lifting.

  •  986  235  4 hours ago
  • 🔥Why you need a strong core🔥
.
Follow @dancudes
.
A strong core is absolutely everything in my opinion. Way too often, people focus and prioritize on the wrong thing in the gym which is get strong and jacked as hell by lifting heavy loads and slamming the weights. Now that's great and I agree, lifting heavy is awesome, but the priority for all gym goers should be a strong core for both performance reasons and health reasons. So before you start lifting heavy, let's ensure you can do so safely and reap the benefits of the heavy loads. Here is why you need a strong core:
.
👉You can lift heavier: when you have sa strong core and your spinal column and body is stabilized, you reduce energy leaks in the kinetic chain meaning. This leads to stronger, more powerful contractions of the muscles required to lift the load and reduces compensation from other muscles, usually synergistic muscles.
👉Reduce the likelihood of injury: by ensuring your core is strong, your spine is going to be stabilized throughout everyday activities and through various exercises which reduces stress on the back as well as compensation from other muscles due to poor form which can lead to overuse injuries especially if the muscles that are compensating are not meant to handle heavy loads placed on them.
👉To have a healthy back: one of the biggest problems in our world is lower back injuries and while that is often caused by tight hip flexor a and poor posture, it is also caused by a weak abdominal wall and deep spinal stabilizers.
.
Don't neglect the core. My favourite core exercises are planks and deadbugs and then progressing to more advanced ones like hanging leg raises and wood choppers and cable crunches and ice cream makers.
.
✅ Follow @dancudes
✅ Follow @dancudes
______________________
#getlean #musclegain #exercise #workouts #highprotein #fatlossjourney #proteins #getinshape #personaltrainers #weightlosscoach #postworkoutmeal #upperbody #leangains #musclefood #buildmuscle #losefat #trainlikeabeast #trainhardorgohome #getshredded #sixpackabs #healthyweightloss #journeytofit #workouttips #gymtips #fittips #workoutlife #musclegrowth #preworkoutsnack #postw
  • 🔥Why you need a strong core🔥
    .
    Follow @dancudes
    .
    A strong core is absolutely everything in my opinion. Way too often, people focus and prioritize on the wrong thing in the gym which is get strong and jacked as hell by lifting heavy loads and slamming the weights. Now that's great and I agree, lifting heavy is awesome, but the priority for all gym goers should be a strong core for both performance reasons and health reasons. So before you start lifting heavy, let's ensure you can do so safely and reap the benefits of the heavy loads. Here is why you need a strong core:
    .
    👉You can lift heavier: when you have sa strong core and your spinal column and body is stabilized, you reduce energy leaks in the kinetic chain meaning. This leads to stronger, more powerful contractions of the muscles required to lift the load and reduces compensation from other muscles, usually synergistic muscles.
    👉Reduce the likelihood of injury: by ensuring your core is strong, your spine is going to be stabilized throughout everyday activities and through various exercises which reduces stress on the back as well as compensation from other muscles due to poor form which can lead to overuse injuries especially if the muscles that are compensating are not meant to handle heavy loads placed on them.
    👉To have a healthy back: one of the biggest problems in our world is lower back injuries and while that is often caused by tight hip flexor a and poor posture, it is also caused by a weak abdominal wall and deep spinal stabilizers.
    .
    Don't neglect the core. My favourite core exercises are planks and deadbugs and then progressing to more advanced ones like hanging leg raises and wood choppers and cable crunches and ice cream makers.
    .
    ✅ Follow @dancudes
    ✅ Follow @dancudes
    ______________________
    #getlean #musclegain #exercise #workouts #highprotein #fatlossjourney #proteins #getinshape #personaltrainers #weightlosscoach #postworkoutmeal #upperbody #leangains #musclefood #buildmuscle #losefat #trainlikeabeast #trainhardorgohome #getshredded #sixpackabs #healthyweightloss #journeytofit #workouttips #gymtips #fittips #workoutlife #musclegrowth #preworkoutsnack #postw

  •  0  0  4 hours ago
  •  15  1  4 hours ago
  • What started as a “let’s just do some cardio” because we sat in a car for hours, turned into one of the greatest pump sessions in a while.
⠀⠀
@jayferruggia and I went after it and created this upper body smash session:
⠀⠀
1️⃣A). Single Arm DB Bench 4 x 10-12/side
👆🏼 Actually PR’d with 20 reps with 95lbs on my last set (shown in the video)
1️⃣B). Landmine Row 4 x 12/side
⠀⠀
2️⃣A). BB Incline Bench w/ Slingshot 3 x 8-10 (5 second eccentric/5 second concentric)
2️⃣B). Neutral Grip Hollow Hold Chin Ups 3 x max.
⠀⠀
3️⃣ 4-Way Shoulder Reverse Flyes 4 x 15 (each at different angle)
⠀⠀
4️⃣A). Cable Biceps Curls 4 x 12
4️⃣B). Triceps Pushdowns w/ Diesel Straps 4 x 12
⠀⠀
Felt great afterwards and went to whack down one side of the menu at U-Tiki afterwards.
⠀⠀
Another reminder why environment matters (we were training at the world famous @cresseysportsperformance and always appreciate the love and hospitality from @ericcressey) and who you’re with matters.
⠀⠀
Put yourself in great environments and around people who push you and want to see you win.
⠀⠀
#vigorground #fitness #gains #fitpro #personaltrainer #gym #gymlife #gains #fitnessmotivation #fitfam #fitspo #bodybuilding #upperbody #workout #cantstopwontstop #leangains #musclebuilding #chest #ipreview via @preview.app
  • What started as a “let’s just do some cardio” because we sat in a car for hours, turned into one of the greatest pump sessions in a while.
    ⠀⠀
    @jayferruggia and I went after it and created this upper body smash session:
    ⠀⠀
    1️⃣A). Single Arm DB Bench 4 x 10-12/side
    👆🏼 Actually PR’d with 20 reps with 95lbs on my last set (shown in the video)
    1️⃣B). Landmine Row 4 x 12/side
    ⠀⠀
    2️⃣A). BB Incline Bench w/ Slingshot 3 x 8-10 (5 second eccentric/5 second concentric)
    2️⃣B). Neutral Grip Hollow Hold Chin Ups 3 x max.
    ⠀⠀
    3️⃣ 4-Way Shoulder Reverse Flyes 4 x 15 (each at different angle)
    ⠀⠀
    4️⃣A). Cable Biceps Curls 4 x 12
    4️⃣B). Triceps Pushdowns w/ Diesel Straps 4 x 12
    ⠀⠀
    Felt great afterwards and went to whack down one side of the menu at U-Tiki afterwards.
    ⠀⠀
    Another reminder why environment matters (we were training at the world famous @cresseysportsperformance and always appreciate the love and hospitality from @ericcressey) and who you’re with matters.
    ⠀⠀
    Put yourself in great environments and around people who push you and want to see you win.
    ⠀⠀
    #vigorground #fitness #gains #fitpro #personaltrainer #gym #gymlife #gains #fitnessmotivation #fitfam #fitspo #bodybuilding #upperbody #workout #cantstopwontstop #leangains #musclebuilding #chest #ipreview via @preview.app

  •  279  5  4 hours ago
  • Here’s how to Deadlift with proper form:⁣⁣
Via @jameskewfitness
⁣⁣-
1. Stand with your mid-foot under the barbell⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
2. Bend over and grab the bar with a shoulder-width grip⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
3. Bend your knees until your shins touch the bar⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
4. Lift your chest up and straighten your lower back⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
5. Take a big breath, hold it, and stand up with the weight⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
6. Hold the weight for a second at the top, with locked hips and knees. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
7. Then return the weight to the floor by moving your hips back while bending your legs. Rest a second at the bottom and repeat. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Your lower back must stay neutral to avoid injury. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Rounding it during heavy Deadlifts is dangerous for your spine. It puts uneven pressure on your spinal discs which can injure them. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Always Deadlift with a neutral lower back – maintain the natural inward curve of your lower spine.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
The fastest way to increase your Deadlift is to improve your form. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
By pulling more efficiently, you can use more muscles and Deadlift heavier weights. This results in more strength and muscle gain. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
--⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
#alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle
  • Here’s how to Deadlift with proper form:⁣⁣
    Via @jameskewfitness
    ⁣⁣-
    1. Stand with your mid-foot under the barbell⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    2. Bend over and grab the bar with a shoulder-width grip⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    3. Bend your knees until your shins touch the bar⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    4. Lift your chest up and straighten your lower back⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    5. Take a big breath, hold it, and stand up with the weight⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    6. Hold the weight for a second at the top, with locked hips and knees. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    7. Then return the weight to the floor by moving your hips back while bending your legs. Rest a second at the bottom and repeat. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Your lower back must stay neutral to avoid injury. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Rounding it during heavy Deadlifts is dangerous for your spine. It puts uneven pressure on your spinal discs which can injure them. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Always Deadlift with a neutral lower back – maintain the natural inward curve of your lower spine.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    The fastest way to increase your Deadlift is to improve your form. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    By pulling more efficiently, you can use more muscles and Deadlift heavier weights. This results in more strength and muscle gain. ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    --⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    #alwaysoptimal #liftheavy #macros #losefat #gainmuscle #buildmuscle #fatloss #hypertrophy #justlift #myfitnesspal #trainsmart #physique #caloriecounting #flexibledieting #iifym #musclemass #onlinecoach #bodybuilding #onlinecoaching #chinup #bodybuildingfood #musclegrowth #leangains #leanbody #longevity #flexiblediet #evidencebased #teamscience #nutribollocks #losefatgainmuscle

  •  91  0  4 hours ago
  • @rpstrength You can gain muscle WHILE losing fat 💪 -
It is entirely possible to gain muscle while losing fat… this is called a body recomposition, or “body recomp” for short 👍
-
While it is possible to do a body recomp, there are important factors that are going to play a big role in your ability to do this 👇
-
If you are new to training, it will be easier for you to gain muscle while losing fat because you will be very sensitive to weight training and will likely gain muscle at a rapid rate. As you become more trained, it becomes more difficult to gain muscle and you may need a caloric surplus 🌯
-
At higher body fat percentages, you will lose more fat and less muscle during a calorie deficit. You will also likely be able to enter a more aggressive deficit. When you are already lean, a calorie deficit can be highly catabolic and inhibit your ability to recomp 📉
-
Sleeping enough will be very important for recovery from training and maintaining stress levels low. If you don’t sleep enough, you might end up under-recovered and over-stressed, which will impair your ability to recomp 😴
-
Consuming sufficient protein will allow you to maximize anabolism throughout the diet and attenuate the catabolic nature of a deficit. If you don’t consume sufficient protein, it will greatly impair your ability to recomp 🍗
-
In summary, recomping will be easier if you are new to training and have higher body fat, as well as getting sufficient sleep and protein 👌
-
If you’re highly-trained, lean, don’t sleep enough and don’t consume enough protein, it will be much harder to successfully recomp 😬
-
Credit for graph: @MBlacutt ⭐️
-
For more great information like this, check out the RP Diet 2.0 Book 📚
-
#rpstrength #rplifestyle #rpdietapp #diet #nutrition #consistencyiskey #science #muscle #fatloss #recomp #leangains
  • @rpstrength You can gain muscle WHILE losing fat 💪 -
    It is entirely possible to gain muscle while losing fat… this is called a body recomposition, or “body recomp” for short 👍
    -
    While it is possible to do a body recomp, there are important factors that are going to play a big role in your ability to do this 👇
    -
    If you are new to training, it will be easier for you to gain muscle while losing fat because you will be very sensitive to weight training and will likely gain muscle at a rapid rate. As you become more trained, it becomes more difficult to gain muscle and you may need a caloric surplus 🌯
    -
    At higher body fat percentages, you will lose more fat and less muscle during a calorie deficit. You will also likely be able to enter a more aggressive deficit. When you are already lean, a calorie deficit can be highly catabolic and inhibit your ability to recomp 📉
    -
    Sleeping enough will be very important for recovery from training and maintaining stress levels low. If you don’t sleep enough, you might end up under-recovered and over-stressed, which will impair your ability to recomp 😴
    -
    Consuming sufficient protein will allow you to maximize anabolism throughout the diet and attenuate the catabolic nature of a deficit. If you don’t consume sufficient protein, it will greatly impair your ability to recomp 🍗
    -
    In summary, recomping will be easier if you are new to training and have higher body fat, as well as getting sufficient sleep and protein 👌
    -
    If you’re highly-trained, lean, don’t sleep enough and don’t consume enough protein, it will be much harder to successfully recomp 😬
    -
    Credit for graph: @MBlacutt ⭐️
    -
    For more great information like this, check out the RP Diet 2.0 Book 📚
    -
    #rpstrength #rplifestyle #rpdietapp #diet #nutrition #consistencyiskey #science #muscle #fatloss #recomp #leangains

  •  6  0  4 hours ago

Top #leangains Posts

  • Just couldn’t talk my triceps into a hair washing day— 🙅🏼‍♀️ never takes too much to find a reason to skip, let’s be honest....
.
In polling the #weeklymovesworkouts fam, there were some common theme of wanting to narrow in on core strength and triceps (and glutes), so this week is a little extra 🔥🔥
.
ALSO: I was actually shocked at how many of you would take pre-workout at 9:30 pm last night?! I would be 😳 all night! Grandma definitely had to rally to not fall asleep on the way to the game......
.
CURIOUS‼️ What does your caffeine intake look like? 👇🏼I take @pescience Or @wmnutrition In the AM pre workout, but after that, I’m good for the day— and coffee tastes like dirt 🙃
  • Just couldn’t talk my triceps into a hair washing day— 🙅🏼‍♀️ never takes too much to find a reason to skip, let’s be honest....
    .
    In polling the #weeklymovesworkouts fam, there were some common theme of wanting to narrow in on core strength and triceps (and glutes), so this week is a little extra 🔥🔥
    .
    ALSO: I was actually shocked at how many of you would take pre-workout at 9:30 pm last night?! I would be 😳 all night! Grandma definitely had to rally to not fall asleep on the way to the game......
    .
    CURIOUS‼️ What does your caffeine intake look like? 👇🏼I take @pescience Or @wmnutrition In the AM pre workout, but after that, I’m good for the day— and coffee tastes like dirt 🙃

  •  2,357  244  11 hours ago
  • Walking into Monday like...🦋🌸💕✨🌈💫⚡️ I’m ready for this new week - let’s keep crushing goals, challenging ourselves & evolving🔥🙌🏾
  • Walking into Monday like...🦋🌸💕✨🌈💫⚡️ I’m ready for this new week - let’s keep crushing goals, challenging ourselves & evolving🔥🙌🏾

  •  1,353  50  21 October, 2019
  • These are almost exactly 2 years apart to this day 😮... in the left I’m about 120lbs, and currently I’m 127lbs 😊 I am happy and confident in both pictures, but it’s crazy to see what consistency can do!

I know what it feels like to be “skinny shamed” (and yes, that is a thing), what it feels like when someone tells you “go eat a burger” or “you need to put some meat on your bones”, and I’ve even been told much worse and hurtful things than that which I don’t even want to mention. .
.
Wherever you are in your fitness journey, I want you to know that you don’t have to listen to the negative comments people have to say about you. I want you to know that change IS possible, no matter how hard you’re struggling to reach your goals. .
. 
My journey definitely hasn’t been a linear one, it’s been filled with ups and downs, but trust me when I say consistency is key 🔑 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
. 
Keep your head up, stay positive, be consistent, and most importantly have fun on this journey! Comment down below or message me if you have ANY questions or just need some motivation 🥰
  • These are almost exactly 2 years apart to this day 😮... in the left I’m about 120lbs, and currently I’m 127lbs 😊 I am happy and confident in both pictures, but it’s crazy to see what consistency can do!

    I know what it feels like to be “skinny shamed” (and yes, that is a thing), what it feels like when someone tells you “go eat a burger” or “you need to put some meat on your bones”, and I’ve even been told much worse and hurtful things than that which I don’t even want to mention. .
    .
    Wherever you are in your fitness journey, I want you to know that you don’t have to listen to the negative comments people have to say about you. I want you to know that change IS possible, no matter how hard you’re struggling to reach your goals. .
    .
    My journey definitely hasn’t been a linear one, it’s been filled with ups and downs, but trust me when I say consistency is key 🔑 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
    .
    Keep your head up, stay positive, be consistent, and most importantly have fun on this journey! Comment down below or message me if you have ANY questions or just need some motivation 🥰

  •  277  25  3 hours ago
  • 💪🏼BUILDING MUSCLE💪🏼
.
Follow @roballenfitness for more fitness/nutrition info 😊
.
Nice little visual by @starathletes_ showing what happens to a muscle when you workout 👌🏼
.
If you stimulate a muscle enough that it needs to adapt to make itself stronger, you’re going to add muscle mass and, of course, get stronger
.
I’ve spoken about delayed onset muscular soreness before and mentioned that your muscles undergo a certain level of micro trauma if they are stressed sufficiently (This can be seen in the middle picture)- The body then rebuilds the muscle to be bigger and stronger (As seen in the bottom picture) - This process is often the cause of the soreness you experience post workout
.
This won’t make your muscles huge overnight though. It takes years of constant stimulation to truly see major size and strength differences if you’ve been already working out. If you’re new to the gym, you’ll probably see faster gains 😊👍🏼
.
Important thing is to always be consistent, be patient and to always push your body to be better and stronger (Make sure you do it safely and with great form on all exercises) 😊
.
.
.
.
#muscle #hypertrophy #strengthtraining #crossfit #montrealfitness #delayedonsetmusclesoreness #workout #musclebuilding #buildmuscle #bigmuscles #exercisephysiology #stronger #doms #workoutmotivation #muscle #physiology #mtlfitness #mtlfit #leangains #workoutinfo #training
  • 💪🏼BUILDING MUSCLE💪🏼
    .
    Follow @roballenfitness for more fitness/nutrition info 😊
    .
    Nice little visual by @starathletes_ showing what happens to a muscle when you workout 👌🏼
    .
    If you stimulate a muscle enough that it needs to adapt to make itself stronger, you’re going to add muscle mass and, of course, get stronger
    .
    I’ve spoken about delayed onset muscular soreness before and mentioned that your muscles undergo a certain level of micro trauma if they are stressed sufficiently (This can be seen in the middle picture)- The body then rebuilds the muscle to be bigger and stronger (As seen in the bottom picture) - This process is often the cause of the soreness you experience post workout
    .
    This won’t make your muscles huge overnight though. It takes years of constant stimulation to truly see major size and strength differences if you’ve been already working out. If you’re new to the gym, you’ll probably see faster gains 😊👍🏼
    .
    Important thing is to always be consistent, be patient and to always push your body to be better and stronger (Make sure you do it safely and with great form on all exercises) 😊
    .
    .
    .
    .
    #muscle #hypertrophy #strengthtraining #crossfit #montrealfitness #delayedonsetmusclesoreness #workout #musclebuilding #buildmuscle #bigmuscles #exercisephysiology #stronger #doms #workoutmotivation #muscle #physiology #mtlfitness #mtlfit #leangains #workoutinfo #training

  •  2,241  33  17 October, 2019
  • I have gotten a few questions about how I was able to gain weight so I figure I would answer them here for all of my hard gainers who are struggling 💙  #Blossoms🌺 #Blossomgang🌺
___________________________________
1️⃣ Eating in a calorie surplus- which means eating above maintenance level. You need to be eating more than your body burns.
.
2️⃣ Meal prepping- Having your meals ready available and easy to access will keep you consistent.
.
3️⃣ Eating on a schedule- I eat every 2.5 to 3 hours. Small meal, snack or protein shake. It’s easier than eating everything in one serving.
.
4️⃣ Having patience - this does take time as your body is changing. I aimed to gain about 1/2 per week. 
___________________________________
  • I have gotten a few questions about how I was able to gain weight so I figure I would answer them here for all of my hard gainers who are struggling 💙 #Blossoms🌺 #Blossomgang🌺
    ___________________________________
    1️⃣ Eating in a calorie surplus- which means eating above maintenance level. You need to be eating more than your body burns.
    .
    2️⃣ Meal prepping- Having your meals ready available and easy to access will keep you consistent.
    .
    3️⃣ Eating on a schedule- I eat every 2.5 to 3 hours. Small meal, snack or protein shake. It’s easier than eating everything in one serving.
    .
    4️⃣ Having patience - this does take time as your body is changing. I aimed to gain about 1/2 per week.
    ___________________________________

  •  1,877  89  15 October, 2019
  • Oh, you’re SORE? Me too 🙋🏼‍♀️ If you did #weeklymovesworkouts legs, you get a reminders often when you go to the 🚽(it is kind of satisfying to be sore though, you know?)
.
A few things that I’m doing— .
1️⃣ MOVE- Walks, jogs, a spin class— anything to get blood flow to your muscles is going to help them recover more quickly. The more you sit, the stiffer they’ll get
.
2️⃣ ROLL- I try to stretch and foam roll 10-15 minutes a night. There’s nothing special about my routine— the foam roller will reveal the spots that your mysofascia needs to release (aka it will HURT as it loosens the tight areas, increase range of motion and help with the blood flow)— it’s torture, but after it feels so good
.
3️⃣ Epsom Salt Baths- Love them! They’re so relaxing and maybe it’s in my head, but I do think they help with inflammation and soreness (I buy Dr. Teal’s from Wal mart)
.
4️⃣ DRINK AND EAT- I’m aiming for a gallon a day and I try to always include adequate protein and carbs in my post post workout meal (fats are better spent in the PM for me, personally) to help recover 💪🏼 I have never noticed any difference with BCAA supplements and I’ve tried quite a few. But again— you might love them!
.

GIVEAWAY: 🥳gifting one person who likes and comments below 3 free months on the app (new or current member)
.
CURIOUS ‼️ What do you do when you’re sore? Does foam rolling bring out the worst in you? 🤬👇🏼 And any opinions on BCAA’s? (Branch chain amino acids)
  • Oh, you’re SORE? Me too 🙋🏼‍♀️ If you did #weeklymovesworkouts legs, you get a reminders often when you go to the 🚽(it is kind of satisfying to be sore though, you know?)
    .
    A few things that I’m doing— .
    1️⃣ MOVE- Walks, jogs, a spin class— anything to get blood flow to your muscles is going to help them recover more quickly. The more you sit, the stiffer they’ll get
    .
    2️⃣ ROLL- I try to stretch and foam roll 10-15 minutes a night. There’s nothing special about my routine— the foam roller will reveal the spots that your mysofascia needs to release (aka it will HURT as it loosens the tight areas, increase range of motion and help with the blood flow)— it’s torture, but after it feels so good
    .
    3️⃣ Epsom Salt Baths- Love them! They’re so relaxing and maybe it’s in my head, but I do think they help with inflammation and soreness (I buy Dr. Teal’s from Wal mart)
    .
    4️⃣ DRINK AND EAT- I’m aiming for a gallon a day and I try to always include adequate protein and carbs in my post post workout meal (fats are better spent in the PM for me, personally) to help recover 💪🏼 I have never noticed any difference with BCAA supplements and I’ve tried quite a few. But again— you might love them!
    .

    GIVEAWAY: 🥳gifting one person who likes and comments below 3 free months on the app (new or current member)
    .
    CURIOUS ‼️ What do you do when you’re sore? Does foam rolling bring out the worst in you? 🤬👇🏼 And any opinions on BCAA’s? (Branch chain amino acids)

  •  5,194  1,519  9 October, 2019