#muscleselfie

MOST RECENT

#flexfriday on #thursday. Week 8 with new #trainer #diet and #gym.

I see some muscles growing ahha😂😂 #gym#progress#nopainnogain💪#redday#muscleselfie#

I was stretching on the treadmill and noticed some definition in my legs and I got excited 😬🏃🏻‍♀️ #muscleselfie #musclelady #legsfadays

do not be afraid to fail. what I ever tried, I was always ready to fail. You can not always win, but you can not be afraid to make decisions. You can not be paralyzed by fear of failure or you will never push yourself further. Keep pushing yourself further because you believe in yourself and in your vision and you know it's the right thing to do and success will come. So do not be afraid to fail.
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#gym #workout #gymlife #boy #italian #italianboy #fitness #fitsyle #bodybuilding #postworkout #betterbodies #gasp #gaspwear #muscles #muscleselfie #olympiafitnessgym #american #usa #healthylifestyle #health #fitfam #arnold #schwarzenegger

Here’s a low quality video of my pathetic OHP. 3 sets of 8 at 95 lbs for a 9 RPE. Why am I showing you this? Two reasons.
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1. To show you it’s okay to suck at stuff. IG is always such a highlight real.
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2. Most importantly cause @stephenbeaugrand and I are neck and neck in followers and it’s bothering him I’m up one so thought I’d try to pick up some fake followers who will just unfollow when you don’t follow back. 😂😂😂😂

Går på toa, drar en pistol. Så kan det bli när det är benpass. 💪🏼 #målfokus #ginger #muscleselfie #shredded #noshredded #fitnesslifestyle #strongwoman #womanwholift #bodyfitness #bodybuilding #tyngre7

HOW TO SET UP A DIET BREAK:
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I've talked a lot about diet breaks recently and how much they can help in a dieting phase but I haven't given you a lot of detail on how to specifically do one so I'm going to do my best to lay it out for you. Please understand there are many variables and I would approach things differently for different people based on many factors, so this is kind of a general guideline.
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So one thing I have been saying is "increase your calories to maintenance" for a week but it's been made clear that's confusing because if your progress has stalled isn't that your new maintenance? So it's really more like your theoretical maintenance prior to the plateau. A good way to look at it would be if you're taking a refeed approach, you'd basically do around your refeed macros all week instead of one day. This will typically be around 300-400 calories above your dieting calories (again this can vary a lot) preferably mostly through carbs with a little fat. If you are doing a lot of cardio you may also want to reduce your weekly cardio by 30-50%.
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This is going to allow for a few things to happen. There are so many metabolic and hormonal adaptations that occur when dieting and giving your body a break like this can really help your body recover and get back to a more optimal environment for performance and fat loss. It potentially improves your hormones, your metabolic rate, plus gives you not only a physical break but also a mental break from the rigors of dieting. Plus, who doesn't want to occasionally eat more food? It can make the process as a whole easier to deal with. Many people struggle to trust it's going to help to eat more for a while, but I've found with myself and many clients diet breaks are a game changer.
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Here's how I would proceed if you're going to do a diet break: Start with one week increasing your calories as mentioned. If after one week you've maintained or lost weight, take a second week. If after 2 weeks you're still maintaining, go back to your pre-diet break numbers. If you're still losing, keep them high until that stops. Might as well take advantage of higher calories as long as possible! Any questions let me know. 😁

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