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Kaan Fitness  💡Tips 💪Motivation 😂Humour Checkout our motivational apparel. Click the link👇👇


Just listening to 'Total Recall My Unbelievable Life Story' by Arnold Schwarzenegger and this is one of my all time favourite quotes of his.

Brilliant book by the way.

Whether you're into bodybuilding or not, Arnold is a true inspiration and a true textbook rags to riches story.  A man that crushed every goal he ever aspired to.

Whatever your goals are... Stay Hungry!! What are your all time favourite quotes that keep you motivated?

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Why do you train? I train so I can eat pizza.

In order to stay motivated you should have a goal and a strong WHY.. but in this instance it's just light hearted fun..

With that said I best drag my sorry backside to the gym!! Follow @kaanfitness
Follow @kaanfitness

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Follow @kaanfitness
You know you're addicted to the gym, when someone says 'Life has it's up and downs' and you think squats.  Hahaha!! Is that you comment below

OKAY when I say easy I don't literally mean easy, shifting a ton of weight each week is by no means easy, you get what I mean. -
If you want to get strong, here's the winning formula:
Low variety of exercises. Don't use all these different exercises to "confuse your muscles". Stick with a few big compound exercises for each movement: squat, hinge, pull, and push.
Practice makes perfect. Want to get strong fast? Train the major muscle groups twice a week. See building strength as skill, the more practise you get the more neurological adaptations take place.  Ever heard of any becoming excellent at something by training their skill once a week? -

Work up to a heavy set. If you feel like crap, stop here. If you feel good, keep going and work your way up to a max or PR.  If you still feel awesome, do a few backoff sets.
Don't always try and hit PR's it can get too much for the CNS, listen to your body.
Rule of 10. I got this one from Dan John. Each workout should have approximately 10 total reps (not including warmups). So this could be as simple as 5 sets of 2, 2 sets of 5, 3 sets of 3, 5-3-2, or 6 sets of 1 (exception to the rule).
Progressive overload. At least once per week, try to beat your previous personal best. The goal is to get stronger, and the only way to do that is to attempt to hit PR's occasionally. If you're a beginner, you should try to hit PR's every workout. If you're an intermediate, you should try to add 5-10lbs to each big lift per month. If you're advanced, take gains when you can get 'em. It takes time and consistency. -
If someone you know is trying to get stronger, then send them here.

Belief in yourself is the catalyst to great things, the spark you to need to put everything else in to motion.  Nurture it!
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Your Magic Window

When you’re starting out new you have a tremendous advantage of getting in some solid newbie gains. This is your magic window of opportunity don’t waste it. Now is the time to lay down a solid foundation and learn good technique. Done right, you can gain upto 20 to 30lbs of solid muscle in just 12 short months. Follow the template on the right to get the most out of it.

Try to add 5lbs or around 2.5kg to the bar each workout, first few weeks use it to perfect your form. As a newbie you won’t be handling a lot of weight this gives your body an opportunity to recover better so you can train each bodypart more often. In addition the risk of injury is lower for the same reasons. As the weights get heavier the flaws will start to show through. Iron them out now.

For the first few month start in the 8 - 12 rep range for 3 sets. When this stops working for you switch to a concurrent periodisation approach. Heavy day medium and light day. For example Monday is 4 sets of 4-6 reps (80 - 90% of 1RM). Wednesday is 3 sets of 6-8 reps. Friday is 3 sets of 8-10 reps. Always try to add weight to the bar or do 1 more rep, this is CRUCIAL. The last rep on each set should be challenging but leave one in the tank to help you recover better and shift more weight over the course of the week.

What are you currently doing in the gym, let me know below...

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It's doesn't get easier you just get better.  Having said that do remember if it's isn't challenging you, you're not improving.  To keep it simple there are 4 variables you can manipulate to keep challenging yourself and improving they are,  Frequency, Intensity, Time and Type (FITT)

Frequency, how often you train.  Without enough frequency you won't see results,  Intensity without the right amount of intensity 55 - 95 of your maximum heart rate (MHR) for cardiovascular improvement 60 to 90% of your 1 rep max (1RM) for muscle and strength gains.  Time - duration of your workout and time under tension for muscle and Type of exercise aerobic/anaerobic  hypetrophy, strength etc.

A lot of this will depend on  many factors age, experience, gender, goal so on and so forth.
Also note you will need to continue to alter the variable to see continued improvement. I'll expand more on this in the future
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Can you relate to this?

Ok, so I was just messing around with Adobe Premiere to see what I could do. Tried making one of those videos you see with text over. Hope to bring you some valuable content in the future.  Follow @kaanfitness

This was too cute not to share and it's about the gym... so hey!  What do you think?

This is how you prepare chicken for the week. Like a boss 😎 😂😂

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