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Before you get caught up in comparing yourself to people online, realize nothing is what it seems on the gram.
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Better yet, equip yourself with better knowledge to know what you need to do to gain the results YOU want to have. Talk to an expert. Check my link in bio. 👊 ---
Credit: @keenansgram

#leaslehrstunde darüber, wie man Binge Eating vermeiden kann.

Ich werde bewusst nicht auf psychologische und neurologische Aspekte eingehen, da das den Rahmen sprengt und ich wann anders darauf eingehen könnte.

Ich persönlich hatte schon im Kindergarten meine ersten binges, zB. als ich einen kompletten Kuchen für eine Feier dort allein gegessen habe, bis ich kotzen musste.
Das ganze zog dich so durch meine Kindheit und Jugend und war der Auslöser dafür, dass ich als Kind so schnell zunahm. Ich habe und hatte noch nie ein Sättigungsgefühl und musste daher Strategien entwickeln, wie ich binges weitestgehend vermeiden kann.

1. Intermittent fasting. Wer ein schwarzes Loch da hat wo der Magen ist, kann extrem davon profitieren und jeder mit dieser Problematik den ich kenne, ist zu Intermittent fasting übergegangen weil einem das die chance gibt, zumindest einmal am tag so viel zu essen, sass man halbwegs zufrieden ist.

2. Lebensmittel mit volumen und wenig Kalorien aka. Gemüse on mass. Ich esse vor meiner eigentlichen Mahlzeit immer 1 bis 1,5kg Gemüse.

3. Viel protein. Protein ist in meiner Erfahrung der einzige Makronährstoff, der mich auch bei relativ wenig gesamt Kalorien relativ gut "sättigt" und hat btw noch jede Menge positive Effekte auf muskelaufbau/erhalt und Körperkomposition.

4. Das meiden von trigger foods. Also Lebensmitteln, bei denen ich weiß, dass ich in 10 Minuten 5000kcal davon esse.

5. Findet eigene Strategien, Lebensmittel, Mahlzeitengrößen und Frequenzen aus. Es gibt sicher nicht die eine Lösung, die sich für alle eignet.

5. Guckt die podcasts von @wolf.performance.coaching in denen wir über Binge Eating, Essstörungen und Diäten reden. Ihr seid NICHT allein. Es gibt keinen Grund, sich zu schämen oder sich schlecht zu fühlen.

Habt ihr generell Interesse an der Binge Eating Thematik oder eher nicht so? Würde mich sehr über eure Meinung freuen!
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#abgerechnetwirdamarsch  #fitfam #fitness #fitspiration #fitnessgirl #strongnotskinny #muscleandhealth #quads #trainhard#fitfamgermany #bodybuilding #icaniwill #girlswholift #sizezerome #sizezero #flexibledieting#iifym  #weightloss #abnehmen #minicut #intermittentfasting #moderncrashdiet #diet

Had to share this awesome story of dedication and hard work 💪🏽
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Losing 200 pounds is a long road. It all starts with a choice on your end to stick to it no matter what...if you decide to do it no matter what happens, you tend to get there...
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The beginning is always tough! Have you ever pushed a car with a flat tire before? It takes the most energy to get it start rolling...then the momentum comes in and makes the push easier...
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It is the same with your fitness goals. It's always the toughest in the beginning. You are doing something completely new and taking yourself out of your comfort zone...but if you make it past the first 2 weeks, the rest of the journey gets much easier!
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TAG someone you want to inspire today.
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Photo credit: @mmazach

É de suma importância os alongamentos 💪👌.
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Recomendo: @marombeiro.naarea
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Marquem seus amigos!💪🏻👊🏻🏆
Sigam o Ig 👇🏻
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• Use hashtags #academiatreinopesado
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Siga 👉🏻 @academiatreinopesado
Siga 👉🏻 @marombeiro.naarea
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#muscleandhealth #fitness #gymlife #gymlifestyle #girlswithmuscle #fitgirls #gymselfie #fitchick #igfitfam #girlswithmuscles #fitnessmodel #fitinspiration #sexybeast #fitnessgoal #fitnessbody #gymtime #fitgirl #fitstagram #fit #fitnessphysique #fitmodel #fitnesslover #gorgeousgirl #fitnessmotivation #fitnation #fitnesslifestyle #gymmotivation #gymfreak #fitnessfreaks

Follow @menwithhealth for daily inspiration! 💪🏼 via @rope_rage #MenWith #menwithhealth

WHEN IT’S OK TO HAVE A CHEAT MEAL 🥘 🔽🔽🔽 (pic by @apfau)
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Thanksgiving is coming up and everyone is worried about how to eat right⁉️
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“Omg i don’t wanna gain weight but i wanna enjoy myself. What do i do⁉️⁉️” 😱😱😱😱😱😱
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SIMPLE...don’t cheat all year round. Let me explain 🔽🔽🔽
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People talk about cheat meals all the time. You see people posting all the time, “cheated on the diet today.”
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That’s fine and everything, but when you have a “cheat meal” every other day then you’re not on a “diet or nutrition plan.” Let’s be honest 😂😂😂
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The cool thing about fitness is you look the way you do because of what you CONSISTENTLY do. You can’t buy your body (minus expensive surgeries) and you can’t lie about what you do. At the end of the day your body tells everyone what you’re ACTUALLY doing.
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So how do you eat on THANKSGIVING, CHRISTMAS, HALLOWEEN, BIRTHDAYS, NEW YEARS, ETC⁉️
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You eat WHATEVER the hell you want because if you’ve ACTUALLY been eating on point for 90% of the days of the year then one day of a FREE FOR ALL won’t hurt you.
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Now this isn’t an excuse to binge out until you can’t walk but it is ok to enjoy more then you usually would. Food and family is part of what makes life great. So enjoy the time with them and some extra food.
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Just keep in mind that your body looks the way you consistently feed yourself. If you’re not happy with it don’t blame the 5% of the days that are holidays. Blame the 95% of the days that aren’t that you still treat like one 👌🏻
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Now if you’re a person whose like “but how do i eat the rest of the days of the year?” Shoot me a DM or click the link
In my bio @tannerchidesterfitness and I’ll explain it to you 🙏🏻👌🏻👍🏻

Ahhhh que saudade do mar... 🏝️ Não é dia de tebetê mas tá valendo pra matar a saudade delas ♥️

MOST RECENT

Muscle Nutrition No.7 - Mindset
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🧠 An underrated element of your nutritional goals is having the right mindset. It's so so easy to get caught up in having abs & definition, so much so we can end up spinning our wheels.
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▪️This might mean you don't eat enough to actually gain weight or you mini cut every other month. Both leading to the same net result, zero progress. So it's majorly important to have the right mindset when embarking upon eating for muscle.
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👉Fact is you will look less defined, almost immediately, due to water being retained. This might not be your preferred look, heck I hate my massing face, but you have to keep the goal the goal. Think of the 'fluff' as a necessary cost of doing business, that being the business of muscle growth.
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▪️Also remember that not only do your abs not define you, but you're never actually getting fat & any fat you accumulate is very easy to lose.
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💪🏻There are so many benefits to massing in addition to the obvious strength & size you will develop; more food variety, huge drops in any diet fatigue, filling out t shirts, ability to eat a proper meal out, better sleep, recovery & energy levels etc. etc.
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▪️Embrace the massing process & all the positives it brings with it. Remember you have been lean before & you can quite easily get there again & that your body, let alone your abs, does not define you.
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#ReviveStronger
#Mindset

اموزش فیگور زیر بغل
بعد از تمرین حتما فیگور بگیرید تا بدنتون فرم بگیره

کانال پرورش اندام وبدنسازی
#squat #muscles #instafit #muscle #instafitness #crossbar #muscleandhealth #instabodybuilding #excercise #bodybuildingmotivation #barbell #gymlife #prilaga #flex #cleaneating #gym

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#legday ... #iwillneverletamantakecareofmeagain #fitnessfreak #fitnessmotivation #fitnessjourney #bodybuilding_motivation #fitnesslifestyle #bodybuildingfood #muscles #fitnessgear #bodybuildingproblems #muscleandhealth #musclefood #bodybuildingmotivation #bodybuilding_and_fitness_ #fitnessgirl #muscleleague #bodybuildinglifestyle #musclegain #bodybuilding_and_fitness #bodybuildinglife #muscle #bodybuildingcom #fitnesslife #fitnessfood #fitnessphysique #bodybuildingnation #nogain #asf2017 #aesthetics

Help us reach more schools and educate children on the positive effects of physical activity, proper nutrition and a positive mindset. Let’s share the story of the Health Superheroes to the world! 🌎 Link in bio ☝️☝️☝️follow @healthsuperhero

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Want to join our 3 week diet program then visit the link in bio of @fit_island01
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Image credits to respective owner (@pavel_ladziak)
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#bodybuildingnation #bodybuildingfood #fitnesspark #workoutcomplete #workoutselfie #gymaddicted #gymflow100 #musclenation #musclemass #musclemodel #gymboree #workoutathome #fitnessaddicted #dietplan #bodybuildingcom #fitnessmodels #dietalami #gymlove #muscleandhealth #gymmotivation #workoutmotivation #fitnessfood #bodybuildingmotivation #weightlosstransformation #newyork #usa

Nice Look

Today was such a wonderful experience for me not only as a future chiropractor but as a daughter. Seeing my mom come out of that clinic & telling me that it’s the best she’s felt in a year gave me goose bumps. Having my two families be in the same spot was one of the best experiences I’ve ever had to date! I cannot thank @tylehman10, @kollmann24 & @kelsey_fst for all the treatment and hospitality you gave my mother! Not only was she so appreciative it was awesome to watch & learn. Thank you to the @carolinasportsclinic family for always always always giving me such a positive & educational experience! Sorry that the visit was short but I CANNOT wait to see y’all come Christmas. Being in the thanksgiving spirit I am so thankful for each and everyone of the CSC employees & patients. Y’all have had impacted my life in such positive ways words will never be enough to show my thanks for y’all! God bless. 🙏🏼💕
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#bodesquad #bodybuildingmotivation #noexCUSEes #determination #nevergiveup #happyandhealthy #healthychoices #healthyfood #healthyeating #cardiotraining #weightlifting #fitnessaddict #fitnessmotivation #fitnessfreak #fitnesswomen #nike #nikewomen #fitfam #muscleandhealth #legs #legdayproblems #legdayeveryday #legdayisthebestday #innerbeastathlete #innerbeastsclothing #stypositive #cscstrong #carolinasportsclinic #cusefit #tcnutrition

Та-дааам! Объявляю второй сезон марафона #вкачай_булки2 открытым! 👏🏻🤩💪🏻
И первое задание мгновенно пробьет ваши ягодички при должной концентрации и отдаче 🍑 Все, надеюсь, знают и понимают, что без БАЗЫ качественной задницы не построишь, так что придётся попотеть, мои хорошие 😘
1️⃣ Присед с широкой постановкой 4х12 (не забываем о разминочных подходах, после них только добавляем вес. Новичкам можно без веса! Обязательно следим за техникой 👊🏻)
2️⃣ Жим с широкой постановкой 4х12. Почему с широкой? Так лучше включаются наши целевые мышцы 👉🏻🌰🌰👈🏻
3️⃣ Ягодичная гиперэкстензия 3х15+10. Вся концентрация в попу, поясницу максимально выключаем. После 15 повторений в полную амплитуду добиваем частичной на 10 раз, как на видео
4️⃣ Обратная гиперэкстензия 3х15 - добиваем нижнюю часть ягодичек
5️⃣ Жим ногой в гравитроне 3х15. Давим пяткой и все действие совершаем подконтрольно, не бросаем вес
6️⃣ Мертвая тяга 4х12. Здесь придётся постараться. Обязательно сжимайте булки в верхней точке. Предварительно хорошенько утомленные, они должны отлично откликнуться на нагрузку 🔥
7️⃣ Разведение на ягодицы 4хMAX. Здесь до умопомрачения, пока задница не скажет «Давай дасвиданья» 😅
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Жду ваших видео с хэштегом #вкачай_булки2 и желаю каждой по сочной попке 💋
#lervaler_тренировки

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