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leeconstantinou leeconstantinou

2397 posts   23802 followers   853 followings

L E A N - W I T H - L E E  ๐Ÿ”นFitness Trainer ๐Ÿ”นBody Transformation Coach ๐Ÿ”นTEAM Bodybuilding.com Athlete ๐Ÿ”นWBFF Pro Fitness Model ๐Ÿ”นPopcorn โคต๏ธ Sign up to my FREE Fitness Newsletter

http://leeconstantinou.com/

She said โ€œYES!โ€ ๐Ÿ’๐Ÿ˜
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An incredible 9 days in Dubai with my now Fiancรฉ, @lisa.welham โค๏ธ
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A surprise trip to the @almaha_resort and a private dinner in the middle of the desert meant she had no choice ๐Ÿ˜œ๐Ÿ˜˜
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Dubai, you have been an absolute pleasure. A special thanks to the Chebibโ€™s for everything ๐Ÿ™๐Ÿฝ
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#Dubai #Almaha #Proposal #Engagement #Surprise #Fiance #FutureWife

Need a quick HIIT workout with no equipment or space? Try these โ€˜Hand Release Burpeesโ€™, theyโ€™re basically a burpee but harder. They force you to go through the full range and help you develop explosive power!
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Go for a Tabata style HIIT: 4 minutes -
20s ON, 10s OFF - 8 Rounds ๐Ÿ’ฅ .
Throw them in at the end of your usual Monday sesh for an extra calorie burn ๐Ÿ”ฅ๐Ÿ‘Š๐Ÿฝ
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Tag a friend who loves Burpees (not) ๐Ÿ‘‡๐Ÿฝ๐Ÿ‘‡๐Ÿฝ๐Ÿ‘‡๐Ÿฝ
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#MetConMonday #HIIT #Tabata #Workout #LeanWithLee #MetCon

When your ego is bigger than your muscles...
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Tag a gym friend ๐Ÿ‘‡๐Ÿฝ๐Ÿ‘‡๐Ÿฝ๐Ÿ‘‡๐Ÿฝ
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๐ŸŽฅ: @grantjroberts

How do you put on 10kg of MUSCLE in 2 years? Beats my mind seeing all these crazy transformations all over IG ๐Ÿ‘€
Please teach me...
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Anyway, hereโ€™s a span of 10 YEARS and whatโ€™s realistic if your goal is to add lean muscle.
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A few key lessons with this process:
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1๏ธโƒฃ BE PATIENT; I say building muscle is like watching paint dry. It happens incredibly slowly and youโ€™ll barely notice the gains eventually. Play the long game and youโ€™ll see the changes you want.
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2๏ธโƒฃ DONโ€™T BE FOOLED; this process will take an incredible amount of hard work both in the gym and out of the gym (mostly the kitchen). Be prepared to have some down days on the journey, it wonโ€™t all be fun.
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3๏ธโƒฃ DONโ€™T COMPARE; comparing yourself to others is useless and stupid. Focus on your journey; thatโ€™s the one that matters.
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4๏ธโƒฃ BE HUMBLE; to learning new methods and ways of doing things. Be open minded to new lifting techniques, diet approaches and your general attitude to the fitness lifestyle.
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5๏ธโƒฃ FIND BALANCE; as much as youโ€™re dedicated and driven to see your body change for the better, donโ€™t forget about the other aspects of life that make you smile and give you enjoyment. Playing games, sport, socialising... Do them too. It doesnโ€™t have to be โ€˜orโ€™ and when it can be โ€˜andโ€™. Have fun on your journey.
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Between these pics thereโ€™s virtually 0kg difference ๐Ÿ˜‚๐Ÿ˜‚๐Ÿ˜‚ Iโ€™ve just added muscle and dropped A LOT of fat between them. Approx. 79kg... Work that one out.

#TransformationTuesday #LifeLessons #LeanWithLee

#MondayMessage - Whatโ€™s your ACTUAL motivation?
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Todayโ€™s message is inspired by my grandad aka. Bappou Chris who I visited for a coffee earlier.
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And it made me think... Why do I do everything I do? What does it amount to? What REALLY matters at the end of the day? Will I care how many followers I have when Iโ€™m 80 years old?
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All these questions were things I thought as he spoke and shared some of his life stories and lessons with me. One thing was clear, life ainโ€™t easy. Thereโ€™s gonna be some tough times and some rough times, Iโ€™ve experienced a taste of these already but no doubt thereโ€™ll be more to come too. .
The one truth that I take from him is โ€˜loveโ€™. NOTHING matters without it, the success, the money, even the fame without love, it all means nothing. Itโ€™s something I see and hear more and more with successful, wealthy people too.
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We strive to be healthy and fit to live longer and live better so we can continue to connect and love others... I guess thatโ€™s the ultimate goal and why fitness is a very important aspect of life.
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Think long term about your motivations, will the things youโ€™re motivated by right now, motivate you when youโ€™re 80 years old?
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#MondayMotivation #Love

Nutella cake ๐Ÿ˜ Last night I ate this and I donโ€™t feel one bit at all guilty. Any Nutella lovers out there? Say โ€˜Iโ€™ ๐Ÿ™‹๐Ÿฝโ€โ™‚๏ธ

In a world full of wannabes... be authentic, be bold, be you... Donโ€™t worry about what โ€˜theyโ€™ think.

#sillyfacesaturday #keepitreal

One of my biggest highlights of the year, meeting @schwarzenegger... No really, I did (swipe left)
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A inspiration from bodybuilding to life success, EVERYBODY can learn a thing or two from this legend.
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Arm building fact: did you know that wearing a rucksack adds 2 inches to your shoulders? Fact proven ๐Ÿ‘†๐Ÿฝ
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#FlashBackFriday

#FinishStrongFriday - How many reps? ๐Ÿค”
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Itโ€™s been a solid week of lifting weights in the gymnasium; love the feeling of picking up heavy things and putting them back down again...
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After some heavier working sets I was feeling a little AMRAP (as many reps as possible) as the last working set of deadlifts today.
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The video was a little longer (after the pre-lift psych up/ gangsta moves #thuglife), but how many reps did I manage at 140kg?
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Thereโ€™s no prizes for getting it right, you get the satisfaction of being right ๐Ÿ˜œ BUT if you do want a prize, check out my last post to win some @bodybuildingcom supps.
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Thanks to @antonkostalas for G-ing me up for this set, oh and for ripping my lifting belt that Iโ€™ve had for 10 years ๐Ÿ˜’
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P.S. Kitted out head to toe in Bodybuilding.com swag in case youโ€™re wondering, and if youโ€™re not, now you know ๐Ÿ˜Š
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Happy Friday friends ๐Ÿค—
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#FridayFeeling #Deads4Days #TEAMBodybuildingcom #Bodybuildingcom #BuildYourBody

๐ŸšจCOMPETITION TIME ๐Ÿ‘‡๐Ÿฝ๐Ÿ‘‡๐Ÿฝ๐Ÿ‘‡๐Ÿฝ๐Ÿ‘‡๐Ÿฝ๐Ÿ‘‡๐Ÿฝ๐Ÿ‘‡๐Ÿฝ๐Ÿ‘‡๐Ÿฝ๐Ÿ‘‡๐Ÿฝ๐Ÿ‘‡๐Ÿฝ๐Ÿ‘‡๐Ÿฝ๐Ÿ‘‡๐Ÿฝ๐Ÿ‘‡๐Ÿฝ๐Ÿ‘‡๐Ÿฝ I just ordered some of my favourite supps from @bodybuildingcom to get me through the next couple months and decided I was feeling in the festive spirit ๐ŸŽ…๐Ÿพ .
Soooo Iโ€™m going to send ONE LUCKY WINNER their favourite @bodybuildingcom supp. .
All you gotta do is comment below with your favourite supp and tag the brand.
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Winner will be chosen at random on Sunday night and announced on my IG story (@leeconstantinou).
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Bonus: Tag a supp junkie friend ๐Ÿ‘‡๐Ÿฝ๐Ÿ‘‡๐Ÿฝ๐Ÿ‘‡๐Ÿฝ
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P.S. The face you make when really need to concentrate ๐Ÿ’ฉ๐Ÿ’ฉ๐Ÿ’ฉ .
Ripped throwback pic to get your attention โœ… .
#bodybuildingcom #bestself #buildyourbody #bodybuilding #supplements #protein #throwbackthursday #competition #iggiveaway #instagramgiveaway #inittowinit #optimumnutrition #kagedmuscle #usn #reflex #evogen #phdnutrition #flexfriday #dymatize #fitfam #instagood #instafit #ripped #abs #flex #bbcomswag #freebie

๐Ÿ”‘FOCUS ON PERFORMANCE OVER FAT LOSS๐Ÿ”‘
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Over my years of going through fat loss phases, the one big thing I've seen to give me the most psychological and physical satisfaction; not to mention improvements to my physique, is training for strength over aesthetics.
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Now don't get me wrong aesthetics is the goal, improving my body composition is always the number priority when getting into peak condition but switching your focus from purely what you see, to how you perform can make a dramatic difference to your physique and mental well-being.
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When we constantly focus on what we see in the mirror, our minds can play tricks, each day is a different story. You question if you're getting leaner, if you're losing body fat or if you're building muscle.
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We focus on the changes which happen at the slowest and most minimal rates, have limited control over and are the hardest to measure.
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So I switched from this obsession of how I look every single day to how I perform. Making my training somewhat performance focused for the main compound exercises in my routines at least.
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I can't express enough just how satisfying it is to hold onto strength whilst in a caloric deficit, to be lifting weights you lifted 15/20lbs heavier. And what that does for your physique. .
Maintaining or even gaining strength during a fat loss phase means that you're retaining and potentially building muscle. The holy grail of dieting - losing fat whilst keeping every pound of lean muscle tissue.
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Take Away Tip: Focus on your gym performance. Aim to progress in your lifts, increase the weight you use and structure your training to maintain your strength whilst going through a fat loss phase. As a result your physique will improve (given that your nutrition matches the goal) and you'll get 10x more satisfaction from your training. ๐Ÿ”‘ ------------------------------------------
Subscribed to my free newsletter? For more advice to help you sculpt a leaner, stronger and healthier body head over to leeconstantinou.com (link in bio) and get my top 5 fitness tips sent straight to your inbox plus my weekly newsletter full of FREE fitness advice and life lessons ๐Ÿ“ฉ
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#LeanWithLee

Any of you dudes love training chest too? Comment below with a ๐Ÿ™‹๐Ÿฝโ€โ™‚๏ธ
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Btw have you taken the @herculeantrainer chest challenge yet? If not, head over to the link in my bio (herculeanebook.com/chest-challenge) and grab my FREE chest workout to get the pump of a lifetime!
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Tag a friend who loves chest training๐Ÿ‘‡๐Ÿฝ ๐Ÿ’ช๐Ÿฝ
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#herculean #herculeantrainer #herculeanheroes #chestday #internationalchestday #workout #gym #flex #chesticles #buildyourbody #bodybuilding #bodybuildingcom

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