Full Leg/Glutes routine for you to try on your next leg day! Tag your workout partner! These are some of my favorites and burn so good, I highly recommend them! You can do (4X12) Slow and controlled reps. (Video is sped up) Happy Wednesday family! .
I drink my Pineapple 🍍 BCAAS during and after my workouts to help with muscle recovery. Code HEIDY will save you a 20%OFF @1upnutrition #1upnutrition
TIPS on how to get a Bigger Booty🍑💯-
🔹Don’t overdo cardio 🔅 (this is great for weight loss but it will not help you grow a butt)
🔹Eat enough Protein 🔅(Protein is essential for muscle growth/recovery, this also applies to your butt! I recommend 1.5 grams of protein per kilogram of your body weight each day.)
🔹Healthy carbs!! 🔅 (There are good carbs and bad carbs also known as complex and simple carbs. The good ones will help you grow lean muscle mass and a bigger booty. The bad ones will eventually make you fat.)
🔹Fat won’t make you FAT 🔅 (The right kinds of fat can be good for you and your curves.
🔹CHALLENGE YOURSELF 🔅 (If your workouts aren’t challenging, you won’t see results. Training with the same weight/reps will not lead to significant muscle growth. If it BURNS and you are sore.. you are doing it right 😉)
Use Emoji to tell me some of your favorite food other than cakes! 🍑🍰 LOL I love🍦🍧🍟🍗🍕🍝🌮🍔 🥩🍣🥓 🌶 and 🐷. 😭 What about you? @prcivl
More isn’t better ⚖️ long post Alert 🚨 -
Look, if we are going to criticize the guy who benches everyday...then we have to criticize the girl who only works her #🍑 with cable kickbacks and booty bands. Working something more will not yield you more results. Balance out the time you spend on a body part, with the time you spend on others and your body will respond so much better. A great way to look at Exercise is exactly like tanning. Too much time in the sun? You roast like a rotisserie chicken and end up worse off than you were before you were at the 🏖. But you wear a little sunscreen and get a little sun each week, your skin slowly hits a sweet spot. Exercise enough to stimulate growth, not enough to keep your body parts from improving. That goes for everyone, not just “everyday is chest day” guy. if you don’t feel confident enough to hit the gym without having an arm or booty “pump” , you sure as hell won’t in 2 years when you haven’t seen any improvements. 👌🏼
A common question I get is what calculator or formula I use to find maintenance calories. Which one is best? Which one is more accurate? But the reality is that these calculators are nothing more than an estimate; they will give you a starting point, but it won’t be spot on. You’ll still have to monitor your bodyweight and adjust.
Since the majority of people trying to find their maintenance are those just learning to track calories/macros. My preferred method is to track your macros for 2 weeks without altering your food behaviors/intake. Just eat as you normally would, only this time track it. During this time you will track your bodyweight by hopping on the scale every morning, after using the restroom, and with no water/food. Do this every morning for 2 weeks, just write down your weight. If you forget some days, no big deal, just try and get at least 3 weigh-ins per week, the more the better. This will serve as an introduction to counting macros without added stress, and you’ll find your true maintenance doing it.
At the end of 2 weeks, you'll have 14 weigh-ins, and 14 calorie values. Average out your caloric intake by adding them up and dividing by 14. Let’s say as an example that this came out to 2500 calories. Now, split your weigh-ins into 2 weekly averages as shown above, Let's say week 1 you are 160lbs on average and week 2 you are also 160lbs. Well, this means that with 2500 calories on average you maintained weight for 2 weeks. 2500 is your maintenance. This, is the most accurate way of finding your maintenance.
Now that you have introduced yourself to tracking and know your maintenance, you can then create the appropriate calorie target and macronutrient ratios (soon to discussed) to get you headed in the right direction. #strengthguide
219 lbs starting to get some cardio in. PT is going well maybe a few more sessions but we will see. #progress#gains
I’m back home tonight and it feels sooo good🙌 ready to get this winter break started and just chill👌 I’ll obviously still be hitting the gym though and as far as my diet/nutrition goes I’m not going to be strict about it, but that also doesn’t mean I’ll go crazy and binge on holiday treats (NOT what you should do). Kill it in the gym, eat your treats in moderation (and realize you don’t have to go crazy, the food will still be there tomorrow😂), and enjoy the holidays with your friends and family without overstressing it, that’s my holiday advice for ya when it comes to fitness/diet🤗
Athlete of the Day: @armanrox99 with hitting the 315 pound #deadlift . .
We're glad to see how much the Dark Iron Fitness weightlifting belt is helping you out @armanrox99 how are you enjoying it? .
For anyone else interested in being featured by us, just create a bad ass photo or video of you using one of our products and tag us using #darkironﬁtness and we’ll feature you as well!
Awesome having 4 different people come up to me at the gym saying they love @redcon1 in many respects. Supps, branding, clothing, you name it. Great people run the show and therefor you receive the best of the best 💪🏻 PLENTY of new products on the way: cardio enhancer, MRE bar, fruits/greens w/ probiotics and digestive enzymes, and an EAA formula 🔥 #THETAKEOVER#HighestStateofReadiness#R1
〰️ Quit saying stuff like:
1️⃣ I’ll start Monday!
2️⃣ I’ll lose weight after New Years!
3️⃣ It’s too hard, nothing I’ve done has worked!
〰️ The only way to achieve results is to push yourself!
〰️Can’t believe how long it’s been!💎
▪️Video Stats: 172lbs and 8.4% BF
▪️ Current Goals: 195lbs and 7% BF
▪️Slow is fast but results will be mine!
〰️ 〰️ 〰️ No more excuses and let’s get you started today!
〰️ Contact me NOW!
Chest day just isn't complete without a post-workout gains check! 😜 haha. I tried using both the front and back cameras on my phone, and apparently they both capture light VERY differently. 😅 oh well, at least now I know... 😊