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The 7 Steps to Transformation:
1. Dream it.
2. Envision it.
3. Think it.
4. Grow it.
5. Become it.
6. Live it.
7. OWN it.

Photo by @tibonorman

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For anyone who has hit a plateau in regards to muscle development, I tell you this: YOU do not always have to lift heavier to get bigger. ------------------------------------------
Yes, progressive overload (P.O) is key to continues growth but it doesn't have to strictly be an increase of weight. ----------------------------------------------------
As a matter of fact, all of these fall under the category of progressive overload:
1. More weights ( which is what a lot think is what progressive overload stands for)
2. More reps
3. Less rest intervals in between sets and exercises
4. Tempo alternation ( eccentric, concentric and isometric. I'll discuss that in another post)
5. Drop sets as well as supersets
6. Increasing resistance by using resistance bands. ------------------------------------------
If you add any of these to your workouts and progress through it, you are implementing progressive overload.
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This video is a good example of P.O done through method number 6. ------------------------------------------
Try it and tell me what you think. .
Leave questions in the comment section if you have any :) .
Song: on my way- tiesto

Don't forget to subscribe to my youtube channel 🤗 @ eric ramia

Here is a 7 year difference with my dad and I. I'm 160 pounds on the left and 170 pounds on the right at about the same body fat percentage. 10 pounds in 7 years? Am I natty? 😱Most of the weight went to my back and legs which obviously isn't visible here. My dad looks about the same which I think he is pretty satisfied with (especially the full head of hair in his 50's😁).
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Confused about how to set up your diet and routine for your goals? Check out my Ebook by clicking the link in my bio 💪🏼

She can do both 💪🔥⠀⠀

🇧🇷 RIO DE JANEIRO | BRAZIL ⠀
🚒 Firefighters Corps | Bombeiro Militar⠀
👮Flavia Lyra @lyraflavia

📲 @BellasDaPolicia

Transformation Tuesday
🙌🙌🙌
@apfau 's Brother & Sister update/Family Goals
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Tag Someone (A sibling or someone you'd like to get fit with)
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Throw up those transformations and HASHTAG ejmwellness for a possible story shoutout or profile feature. Let's gooooo & LET'S GET LIFTED!
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#ejmwellness #gains #core #workoutinspiration #abcheck #aesthetics #fitfam #inspiration #fitnessmotivation #workoutmotivation #fitnessmodel #bodybuilding #dedication #fitness #physique #gym #gymlife #fit #muscle #abs #train #fitnessmodel #fitnesstransformation #gymrat #lifestyle #workout #ripped #fitspo #beastmode #transformationtuesday

MOST RECENT

Last nights workout was #mediocre at best but that’s just how the cookie crumbles sometimes... they key is staying #consistent and never giving up... today is a new and beautiful day and another chance to make myself better... definitely gotta rock my wrist wraps from @olympiadagear... these are truly a life saver... #champion #grind #dreathemuscle #bodybuilding #planetfitness #killeen #atx #fitnation #fitness #powerlifting #followme

Fashionable as usual...@shape_brazil_fitness_clothes spoiling me Getting SEXY back like clockwork...Amazing workout today with @nfloares Finally met my Danish beauty!!!
Both supervised by @nikichunli_ifbbpro our @labellabikinifitness head coach...who also is working hard for her own Stage performance as we speak...leaving to Prague Tomorrow...Wishing you all the Best sending positive vibes your way boo Big Kiss

#bodybuilding#fashionwomen #competitionmod #likesforlikes #labellabikinifitness #shapebrazilfitnessclothesuk #fashionnista #sexy#tuesday #afternoontea #ukfitfam #definitongym #zkklabs #lafamilia #transformation #lifting #trainhard #fitspo #instapic #instalike #picoftheday

Throwing it back to those peak week shreds💀 this is the leanest I had ever been in my life of being a chubster. Currently back on the bulk growing so probably won't post much of my physique until I start to cut down again!😆 so throw backs will have to do! Ready to beat this package come 2018, bigger, better, stronger, leaner and meaner💪
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#gym #gymaddict #gymaddiction #gymlife #gymlifestyle #fitnesslife #fitnesslifestyle #fitnessaddict #fitnessaddiction #bodybuilding #bodybuilder #physique #juniorphysique #ukbff #ukup #ifbb #swole #pump #myprotein #gymshark #zyzz #musclefood #gorillawear #offseason #juniormensphysique

A quick little #TransformationTuesday in only 5 weeks! A huge thank you to my coach so far @makemoveswithjonas
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At the end of the day, you can lead a horse to water but you can't make it drink. This is hard work, determination and grind. You can have everything you need to make a transformation but if you don't execute it doesn't mean anything. Can't wait to post my full 12 week transformation from the beginning of prep until the end. Still got a lot of work to do but definitely proud of my progress so far. HERE WE GO! #7weeksOut
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#hundredornothing #cardio #gym #diet #healthy #abs #body #arms #mensphysique #bodybuilding #self #tagsforlikes #motivation #grind #fitness #fitquote #fitnessmotivation #trainhard #personaltrainer #gymlife #workout #sweat #fitfam #picoftheday #progress #fatloss #muscle #scalclothing

Istafit#instagood#fitfam#fitspo#bodybuilding#bodysculpt#bdybuildinglifestyle#abs#biceps#flex#squat#challenge#nutrition#motivation

Believe in you, only you can be your limit! Motivation, 1 months later....real hard work, will always pay 💪😉

Moin Moin #instagramer und #fitfam ...von #leipzig erstmal wieder in der Heimat bei der #family 💕..nächste Woche geht es weiter 🚂 doch nachher erstmal Sport 💪🏼 #db #dbtraining #leipzig #deutschebahn #fitnesslifestyle #lifestyle #instapic #instalike #instagood #picoftheday #fitspo #bodybuilding #fitness #fit #motivation #könnern #hamburg #berlin @deutschebahn @dbkarriere

Hitting over 335 for triples at 140lb, gunna attempt 405 for singles soon .
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#deadlift#goodlife#bodybuilding#powerlifting#goals#physique#fitness#fit#gym#fitfam#toronto#ontario

#Repost @devoo31 (@get_repost)
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We doing it for all the men and women across the nation! Put the weight on our back! @coachpush @joshuasarmy5mil love reppin such a great brand. Please reach out to any of us for advice and or prayers. One love! God bless!

#PersonalTrainer#NoExcuses#TrainHard#NoExcuses#YouCanDoIt#GoalSetting#GetHealthy#HealthyLife#GetOutside#FitnessAddict#FitFam#shredded#fitlife#gains#strength#exercise#health#bodybuilding#muscle#workout#fit

Ну что всем зож господа !!) сегодня целый день моим транспортным средством является велосипед!) а с завтрашнего дня я начну ходить в бассейн ! На стадии возвращения в спорт! Для тех кто не помнит или тех кто не знает: Моя фамилия Романенко, и я не сломаюсь ! #coachromanenko #alexfitness #alexteam

#спорт #sport #workout #алексфитнесфиолент #training #качалка #muscular #hard #hardtraining#coach #bodybuilding #mensphysique #crossfit #workout #model #motivated #motivation #gym #фитнес #guys #shape #sport #training #воркаут #менсфизик #пп #правильноепитание #мотивация #зож #персональныетренировки

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