Mau Body ideal dalam 1 bulan?
Lakukan exercise ini!
Tapi jangan lupa tetap diimbangi 80% pola makan yg bernutrisi yaaa 😘 .
Biar makin paham, yuk ikut program di Coaching Class nya. Kamu akan dapetin : EDUKASI, TIPS, INFORMASI, dan GARANSI 😎 KLIK LINK DI BIO 👉 bit.ly/idealyukk
First gym workout since last Monday (8 days😲) AND IT FELT SO GOOD💯💯
👉🏼Over fall break I was active through hiking (most days), but didn’t even attempt any planned workouts. YOU DON’T lose progress over a missed workout or week. YOU DO lose progress if you are consistently being inconsistent and consistently skipping workouts or weeks. Felt a bit like dying at the end of this workout but you get what you give, so give it all👏🏼you👏🏼have👏🏼and finish those reps👏🏼 (I put on a motivational speech for the last two sets to get me through😂)
⤵️Swipe and SaVe so you can try this bomb workout for yourself⤵️
👇🏼FULL LEG DAY👇🏼
🔥5x6 Back Squats SWIPE
🔥4x8-10 DB RDLs SWIPE
🔥4x10 Quad Focused Squats (heels elevated, feet close together) SWIPE
🔥4x12 Prone Hamstring Curls
🔥3x50 (25ea leg) Walking Lunges (each set I did 25reps w/ weight, immediately followed by 25reps bodyweight)
👉🏼SoO happy to be upping my squat weight! V close to being able to hit the weight n reps I was at last year before I injured my shoulder (stopped squatting for like 7ishmonths) AnD my hip flexors feel good😛 KEEP THAT CORE TIGHT
👉🏼I use the plate under my heels to make sure I’m focused on using my quads and it allows for greater range of motion. For these I try to keep constant tension in my quads so I don’t bring my hips to full extension 👉🏼Noticed in my vids I’m goin a bitttt fast on the movements so gonna be focusing on being slow and controlled next time
1687522 hours ago
King Kong ain't got sheit on me 💪🏽
525363 hours ago
What's good my people, happy #transformationtuesday So I'm excited to present to you guys the "No Slacking" work out t-shirt. I teamed up with @get_sweatin for this and I'm extremely excited for it. Wearing this shirt while working out always gives me that extra boost, especially while hitting those last reps. You can get your own "No Slacking" work out shirt by heading over to @get_sweatin and clicking the link on the page. 💪🏼⚙️🦄
4880813 hours ago
HOW TO LOSE BELLY FAT & UNCOVER YOUR ABS. ‼️ I know this is not what you want to hear but YOU CANNOT SPOT TREAT and there is no magic pill or short cut. If you want to lose belly fat you have to reduce your overall body fat percentage. You can do all the crunches in the world but at the end of the day achieving a lean core and visible abs comes down to diet and a caloric deficit. Training your core in the gym will help develop your abs but only a lean stomach will reveal them.
HOW TO GET RESULTS: Burn more calories than you consume and combine workouts that both strengthen your core and burn hella calories. That’s it. No bull sh*t fit teas, waist trainers, or belly wraps. Please stop giving those people your hard earned cash moneyyyy. Lasting results take time and dedication to the process. Weight loss is much simpler then we tend to make it but there are no shortcuts. Clean up your diet and DO THE WORK. I promise the result will come.
CARDIO & CORE CIRCUIT: 40 on, 20 off, 3-5 rounds.
💀 Burpee with Lateral Bench Hop
💀 Walking Plank Jacks
💀 Push-Up Jacks
💀 OH Toe Taps
💀 Plank Walk-Ups
Where does alcohol fit into one's workout lifestyle?
From the age of 21 and on when we all start drinking (LOL). It rapidly finds a spot at many adult’s dinner tables. We all know what it does to us. It's insanely cheap and readily available with an over 21 ID.
Is there room for ANY alcohol with people who want to invest into their bodies?
The answer? Somewhere in the middle of course!
Alcohol can slow down fat loss on 2 levels.
1. It has calories itself, so if you do not account for them, you will be unknowingly adding to your daily intake. If you have 1-2 per night, this could easily be 200 calories more per day.
2. Your body prioritizes metabolizing alcohol in the body. So you may not fully utilize a meal if your body needs to metabolize too much alcohol. It will blunt fat loss.
Now people can see this as black or white and say “ALCOHOL IS BAD!!!"
But the truth is, 1-2 drinks of a low calorie alcoholic beverage will not derail your fat loss efforts as long as you’re mindful of what’s in them.
1-2 beverages will not stop you from making gains as long as everything else you do is a positive step towards making muscle/strength gains.
⬜️ Alcohol will not blunt all fat loss and muscle building effects in small doses. And one night of flying off the rails won’t necessarily ruin everything. But as long as it’s an isolated incident every blue moon you should be okay!
The most important part to making progress overtime? Is not whether or not you drank...but whether or not you did the other important stuff consistently over a period of weeks/months/ or even years. There’s no short cuts about it.
#day2of28 - here’s my day in a nutshell y’all! The first pic is after we finished #upperfix. The last pic was after our mile walk...but I of course failed to stop my Fitbit lol!
The second pic is a healthy take on chicken pasta con broccoli. It is made with veggie-made noodles from Birdseye, light Alfredo, leftover rotisserie chicken, steamed broccoli and mushrooms. It is SO good and just under 250 calories a serving woot woot! It makes me so happy to find and create (and recreate) meals in a healthy way💜💜
011 hours ago
It’s something most of us lack
We live in a world where we want instant gratification
And most of the time, we can get it
But there’s times in your life when you NEED to be patient
One of those times is when you are wanting to transform your body
Everyone wants to see results SO fast
And when they don’t….
They give up
Losing fat and gaining muscle is a process
It didn’t take you two weeks to get where you are now
You’ve probably gotten out of shape over the years
But when you finally decide to commit
You expect instant results
My message to you
Be patient and stay consistent
No, it’s not going to happen right away
But stick to it and the results will come
Big shutout to my fav supplement company @bossbarrie
111 hours ago
“Se supone que debe ser difícil. Si no lo fuese, todo el mundo lo haría. Lo que lo hace grande es que es difícil”. #FitnessCoachMiguel
111 hours ago
Got some flat db bench in today for chest/triceps/shoulders hypertrophy. Currently going through a training period where I will be training more so for athleticism than for strength so stay tuned for that 🔥
Day 51 of 100 of Belle's 100 Days Diet & Fitness Challenge.
Day 50 of 100 Days Report
16 Challengers started on Day 1
13 Challengers survived to Day 50... Drum roll please🥁🥁🥁🎼🎼🎼 Of the *13* that submitted Day 50 weights, a mind blowing, awe inspiring weight loss of... *209.6 pounds; 95.3kg; 15 stones!* 😱😱👏👏👍👍💪💪💃💃😀😀 So very proud of my awesome Challengers. You blow my mind.
The miracles I've seen this Challenge have been truly mind blowing and humbling.
In 50 days, 4 Challengers have lost more than 10% starting body weight with all the life changing medical benefits.
Two Challengers have gone from high overweight to healthy BMI.
Another has ditched Type 2 diabetes medications.
High blood pressure and other health parameters smashed.
Healthy eating habits that will last a lifetime learnt.
Weight lost, health improved, job done, no messing.
Well done Challengers. ❤❤🔥🔥💃💃