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Some of you ask what I do for a living! I'm a full time construction worker🔨Here are some clips from a current flip project! 🏡

I try to maintain/ improve my fitness throughout the year, regardless of the timing. I'm not into dieting.
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Too many people think cutting is massively restricting calories and not eating carbs! Wrong, it is all about moderation.
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The greater the calorie deficit the faster the pounds come off- obviously, however research has discovered that a significant calorie restrictive diet of 500 calories or more a day almost guarantees diet failure. The greater the calorie deficit the more difficult for long term compliance and the faster the return to ones starting weight.
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In addition it has been discovered that people who lose significant amounts of weight using severe calorie restrictive diets also lose significant amounts of lean body mass(muscle) as well as fat. A recent study looked into the impact of an increasing calorie restrictive deficit on body composition. The results showed that the moderate calorie restriction saw a loss of 9% lean body mass & 92% fat of the total weight loss. Whilst the severe calorie restrictive diet recorded a loss of 42% lean body mass & 58% fat. Shocking! - this is cortisol breaking down muscle, that’s why we need carbohydrates, regardless of your silly diet 🤓
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Constant dieting is not good for our bodies and they have a defensive strategy to combat this: if you crash diet causing your body to lose a lot of weight quickly, you will gain that weight back at an accelerated rate (3x faster)with the weight coming back mostly as fat- A.k.a yoyo dieting. The problem is that we finish our diet and go back to our normal patters and thus regain the weight, your body has become far more efficient in converting food into energy, that’s not being used ... so gets stored as fat!- killer.
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Studies show when people lose and regain weight multiple times, negative changes occur in their body composition as they will have higher percentages of fat than people of similar weight who do not diet(almost 15% more).
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My personal advice is that the foods you eat should compliment the lifestyle you adopt, feed your muscles for efficiency and recovery and burn your calories through purposeful activity. (Portman & Ivy 2011).

How to set up your own workout split that works best for you?💪
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There are a few questions that you need to ask yourself when setting up your own workout split🤔: What is your goal, do you have any specific weaknesses you want to work on? How experienced are you when it comes to training?🏋️‍♀️ How much time do you have, or are you willing to make to go to the gym?⏱ How much rest and recovery time does your body (and mind) need?😊
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As you become a more advanced lifter, each body part requires greater volume and intensity compared to when you are a beginner. As this requires more days to recover from, advanced lifters may train a certain muscle group less frequent per week✨ However, as a beginner, your muscles require less volume and intensity - but a higher frequency is recommended🤗 Most common splits are: full body splits, upper/lower splits or a push (chest - shoulders - triceps) / pull (back - biceps) / legs split👍
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Remember, the best workout split is the one that you actually follow through with!👌 Only then you will gain results☺️💛@gainsbybrains

“These sweatpants are all that fits me right now.”
-Regina George 🙋🏻‍♀️🤦🏻‍♀️
No truer statement for me at the moment. Ya girls body is going through some changes and I’m TRYING not to freak out that my jeans/civilian pants are TIGHT AF.
My muscles are swollen and growing sooo...I guess that’s the explanation?
I am trusting the process and being patient
Knowing that my meal plan has been on point (except my weekly treats I allow myself duh which I still consider that on point)👌🏼
Who needs jeans anyways?
#bigbootyjudys #fitandthick #buildingmuscle #trusttheprocess

🔥BICEP INSERTIONS🔥
"which one do you think I am?" 🤔
"which one are you?"⬇️
#16yearsold #cantbeoutworked

The longer you train... the easier it is to spot the areas you need to target.
The truth is we all have areas that never want to grow .
Areas that grow too much or too fast.
Areas that lean out first and areas that never seem to want to lean out.
We all have problem areas. I hate the word problem though.
Problem or target areas make it sound like you are not good enough the way you are or are inadequate.
That in itself can make it so much harder mentally and physically to improve.
I like to look at these areas as a challenge to better what I already have , not try to get rid of or replace what I already have.
F those flaws.
We are all perfectly flawed.
Once you've accepted that fact, improving who and what you are becomes so much easier.
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#npc #bodybuilding #befit #bulking #gainingweightiscool #strongnotskinny #buildabooty #buildingmuscle #backgains #bikiniathlete #bikinicompetitor #athlete #aesthetic #fitnessmodel #fitmodel #improvementseason #posing #progressnotperfection #bodybuildingmotivation

🚨🚨6 Week Results🚨🚨
#NoFilter #RawResults #WeightLoss #BuildingMuscle
Our coaches challenge was tough! But it definitely stirred the pot for all of us, definitely showed me where I needed to improve on. Guys!!! The weight gain plan is HARD for me, especially since I worked so hard to lose the weight previously. The biggest struggle was feeling like I was over eating even though I know I wasn’t & everything was clean. I’m excited to see it paying off 😆
Cheers to my accomplishment 🥂
•Made it to the gym 2-3 times a week, EVERY WEEK! That’s huge for me since I normally do amazing at going to the gym for the first week or so and then slack off
•I didn’t munch on candy for Halloween & chose healthy options for all the birthdays in October
•I realized my schedule was out of wack, and how much time was actually being wasted instead of invested!
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Although I lost 48lbs and my body is no where near what it looked like when I first started, there always room for improvement and so much more to go after! The dream body I have pictured in my head, will come into existence and I’m truly excited to continue my journey to make it happen 🙌🏽
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Im Soo ready to make the next 6 weeks my B**h & I’d love for us to make it happen together!
📲DM me to make this happen with my meal plan & Workout Guide!

MOST RECENT

Dirty Bulk VS Clean Bulk
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First, we must be in a positive energy balance if we want to ensure we’re providing our body the necessary nutrients for growth.
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Second, we must ensure we’re consuming enough protein in order to achieve a positive nitrogen balance. This ensures that we are synthesizing more protein than we’re breaking down.
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Third, we’ve got to make sure we’re getting in enough of the right fats. Failing to consume enough dietary fat can result in lower testosterone - making building muscle and losing fat more challenging.
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Lastly, we’ve got to eat enough carbs to fuel intense training. If your performance sucks, so will your results.
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Clean Bulking VS Dirty Bulking
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Now that you understand the non-negotiables, let’s give both Clean Bulking and Dirty Bulking a definition.
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Clean Bulking: a calculated approach to overfeeding that allows for no more than a 10-15% surplus.
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Dirty Bulking: a casual approach to overfeeding that has no caloric limits or restrictions.
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Despite what you may think, the difference between these two diet approaches has very little to do with food choices. Eating cheeseburgers and pizza doesn’t necessarily turn a bulk from clean to dirty - the same way fruits and vegetables don’t clean up a dirty bulk.
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In a world where a bigger surplus means bigger muscles, the dirty bulk would be, hands down, the way to go.
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Unfortunately, there are finite limits to the amount of muscle we can build – eating more than necessary to support those gains will just result in more body fat.
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How Much Muscle Can We Gain per Month?
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Year 1&2: 1-2 lbs per month
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Year 3&4: 0.25-0.5 lb per month
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If you’d prefer the faster weight and strength gain with longer time spent restricting calories as the caveat, then a dirty bulk can work just fine.
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If you’d prefer to spend more time bulking and less time cutting, then you’ve got to be calculated.
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Either way, if you want to grow you’re going to have to accept some fat gain. Staying shredded year round is the recipe for slow growth, if any.

You guys never steer me wrong! Which Christmas sweater should I order for our work party in two weeks? Or have you seen another one that you know I'd like?! I work for a super laid back start-up company now, so it doesn't have to be PG 😏😇 Woo! I mean, they were playing Bad Santa 2 at our Thanksgiving lunch yesterday soooo 😂 #classybuticussalittle

HOW TO BUILD BIG ARMS
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The keys to building bigger arms are not much different than most other muscle groups.
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1. Train your arms 2-3x per week and aim to perform 10-20 sets weekly (for biceps and triceps).
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2. Heavy compound lifts should be the meat of your workouts. Start off with heavy chin ups or close grip bench press and then move on to the smaller isolation lifts for more volume.
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3. Use the muscles. Avoid swinging and jerking and focus on controlled pushing and pulling.
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4. Progressive Overload: When it comes to building muscle—biceps or otherwise—there is one thing for certain: it’s not going to happen unless you get progressively stronger. I don’t care how dialed in your nutrition is or how consistently you’re hitting the weight room, if you’re not stimulating growth through new stress, you’re not going to build muscle tissue.
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5. Prioritize: if your goal is to build bigger biceps, why are you training shoulders first or leaving your arm work for the end?
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#buildmuscle #musclebuilding #buildingmuscle #bigarms #armworkout #everydayisarmday #fit #fitness #bodybuilding #bicepsday #tricepsworkout #bicepsworkout #progressiveoverload #bodybuildinglifestyle #bodybuilderlifestyle #fitsporate #musclepump #gainstrain #gaintrain #gainingmuscle #musclemodel #like4like #fitnessboy #fitnessblogger #workoutlife #gymmeme #gymmotivation #musclemass #workoutday #workoutdone

Over the moon with this run. Been away training in Cumbria for a week (and back again this coming week), so only had a couple opportunities to get out running, and that in unfamiliar territory. Both runs were just at the mile mark, but felt tough with steep uphill sections. So felt a bit despondent with them. But clearly they were doing a lot of good. Back on my old route, and felt hardly any discomfort with this one, started off pretty fast (for me), and almost hit the 2 mile mark. I might only look mildly happy, but I'm absolutely jumping inside. Feel great.

#running #jogging #roadrunning #fitness #health #fatburn #fatloss #gains #fitforlife #fitnessgoals #improvement #muscle #shinsplints #bleeptest #beeptest #buildingmuscle #buildingstamina #brooks #lovingit #onwards #upwards #training #gettingthere

Long work day for this girl today 😅📷 got my whole day planned out for meals so I'm sure I hit my calorie and macro goals!! Follow me on MyFitnessPal to see what I eat! Username is amfairchild526 #keto #lowcarblife #buildingmuscle

Feeling real lazy today but I got to push myself, these pounds aren't gonna shed themselves and these calories aren't gonna burn themselves! #putinwork #sheddingpounds #burncalories #buildingmuscle #workout #dowork #getresults #goaltoreach #weightloss #gettingbetterandbetter #motivation #morningworkout #gogetit #winefine #pushyourself #doitforyourself #doitforyourhealth

Boxing Intervals = Never Bored...keep your workouts tough, yet fun💪#killerworkout #600calsburned #buildingmuscle #boxingintervals

Some of you ask what I do for a living! I'm a full time construction worker🔨Here are some clips from a current flip project! 🏡

Happy Saturday!!! Quality time with my mom today! We started off with some @premierprotein shakes to get our protein in before enjoying here beautiful açaí bowls from @blentjuicebar These bowls are super high carb (granted fruit has fiber and there are tons of nutrients in here) but I would balance this out with some protein or maybe split this bowl with someone and use it as a pre workout! Whole, natural foods is the best way to go!

I’ve got lots of planning in the works today — I can’t wait to share what I’m working on for the month of December with YOUUUUU!! ✨💚💪🏻🏃🏻‍♀️❤️✨

I took two weeks off after the #dallasbeast to be a glutton and give my body a rest. I’ve realized now that my body now craves exercise and nutrition. It’s rejecting a sedentary life like it tried to first fight against a healthy one. Which means that anyone and everyone can change the balance of heir body to their favor it takes time and energy at first but then it will become its own habit and it’s own addiction. I for one would much prefer an addiction to a healthy active lifestyle than to the ones I’ve had in the past! .
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#fitness #fitfam #motivation #spartanrace #trifecta #inspire #goals #americanninjawarrior #gym #workout #transformation #selfimprovement #fitnessjourney #getfit #buildingmuscle #flexibledieting #kickboxing #crossfit #fit #fitlife #nodaysoff #noexcuses #thefireisrising #spartanstrong #AROO

Motorsport Racing, you need to be highly concentration, patience and focus. Meanwhile, inside the car, the temperature can easily go as high as 40-50°c and you are wearing fireproof racing suit, just imagine the heat that you have to withstand for about 1hour while driving. You can easily losing 2-3L of water per stint​. Thanks to SOYPRO that helping me to withstand and overcome those stresses, building my muscles and stamina! SOYPRO is good for bodybuilding and people who like endurance exercise like marathon, triathlon and many more..... A better alternative to whey, SoyPro is high in protein and cholesterol free. It is made from 100% pure soy and contains all nine essential amino acids for optimal muscle function. SoyPro is used to build lean muscle mass, aid in recovery, and maintain muscle fiber health.

Further more, Ji-Ling Ginseng inside the SOYPRO can reduces oxidative stress on the liver after exhaustive exercise and improves exercise performance in terms of strength, oxygen uptake, work capacity, alertness, and even psychomotor skills.

If you want to built 6pad or improve your excersise performance, order from me here NOW!!! IT WORKS!
#eleadworld #iteamworld #soypro #bodybuilding #buildingmuscle #protein #superfoods #stamina #stress #marathon #triathlon #cycling #aminoacids #recovery #ginseng

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