Vacuum posing! It's tough if you don't practice, but like all things, it can be mastered! I'm in no way a master of it myself, but I do practice all the time and I think I've gotten pretty good at it!
(Steps are shown on my fingers in the vid 👍)
Step 1: Big breath in!
Step 2: exhale absolutely everything!
Step 3: really exercise your mind-muscle connection to bring those abs up and back towards your spine!
Step 4: practice a holding the vacuum and doing a bit of posing if you're comfortable with it!
Repeat these steps every day whenever you have time and you'll be one step closer to being a classic competitor!
START SQUATTING TODAY!! Squats are the most beneficial compound exercise that you can do for gains in strength and size.
Have you ever seen a strong physique or athlete who doesn’t have strong legs? Legs are the foundation of your body and without a good foundation you have nothing to build from. 👉🏼Squat 2 times per week and go heavy
👉🏼Squats are the most important compound lift
👉🏼Center your leg routine around squats
If you have any questions regarding a good routine for squats and legs please DM me for advice!!
A solo "un paso" 👣🙏de finalizar temporada en el @ironman70.3cartagena 😉🏁 y seguimos dando siempre lo mejor 🙏😉🏊🚴🏃👊💪!! Gracias por la 📷@mibuc.co @suralcolombia 👌👏
Mil gracias @runmaxclub #wilica @bodyfitcol @diegopereira_42 @willorsa !!
28 g of almonds = 6g of protein
13 g of flax seeds = 3g protein
2 tbs of peanut butter = 10g protein
130 g black beans = 7g protein
I'll be the first to admit that I was near clueless with this diet change how I was going to get enough protein to see these muscles grow. Without chicken and ground turkey I really wasn't eating much variety in protein before.
These are just a few of the many items I now incorporate in my diet daily to achieve 75 g of protein per day (according to my fitness goals).
Each day of our lives we learn many valuable lessons, despite being through many things in my life I continue to learn and see what’s really out there in this world. Many negative comments have come out about me needing to be “humbled” which is interesting to me as I never spoke poorly about my opponent and never looked to far ahead, I rallied with my friends and family and I said I wanted to do this for my people and my crowd but I realised that my people are the one who have stuck by me through thick and thin. I trained so hard and made weight like a professional, my opponent missed and refused to cut anymore weight, I still took on the fight with no hesitation. He talked at weigh ins and I simply said he should’ve made weight, I went into the fight and gave my respect, I followed my coaches instructions and followed the game plan as I knew I was facing a dangerous opponent, I made an error and got caught with a well timed head kick, despite all that I got up and congratulated my opponent in the cage. We live by the sword we die by the sword. Thank you to all who have shown support and thank you to the @ufc and @mickmaynard2 who have been nothing but a pleasure and a dream come true to work with, I really hope I get one more chance to do it again since my opponent missed the weight and I still chose to fight. I may not have gotten the win but I hold my head high knowing Ive been fighting for the very best organisation in the world and still have great people following me and loving me. I do this for the people I love so the hate doesn’t bother me. I hope that the #UFC give me another opportunity to go out there and do what I love to do. Fighters fight and overcome adversity and this isn’t the end for me, I’m a professional and I will always act like one at all times. End of the day, I’m still a fighter, a father, brother and a husband, I’m always blessed #UFCsydney#TheAssassin#blessed#strong#AustralianTopTeam#Mma#ATT4LYF#Bodyfit#engage
WHAT IS MEATLESS MONDAY?
An international movement to help people reduce their meat consumption by 15% to improve personal health and the health of the planet. A non-profit initiative of The Monday Campaigns, in association with the Johns Hopkins Bloomberg School of Public Health.
Meatless Monday is global movement with a simple message: once a week, cut the meat.
Read more here http://www.meatlessmonday.com/
ManaVida is introducing this campaign here in Macau. We encourage everyone to cut the meat once a week.
You can start your "MEAT FREE MONDAY" as early as today!