It took only one year to find my cap😂🙈
Seriously it has been one hell of a year but now I couldn't be happier with myself💪🏻
I was really fucked up and miserable at the end of summer '16 which had an effect on everything in my life. Relationships and other. All the drinking, eating and bad habits every weekend were just too much. I felt awful. At the end of August, it was time for a change/time to change.
I started to follow a strict nutrition and training plan right away and before I knew it I had been grindin for six months. Of course, when I saw the continuous progress it kept me going harder and harder.
During the first three months, I didn't use alcohol at all and I kinda gave up almost all my social life. I didn't allow any treats to myself except once every 3 weeks. I was literally bullying myself and that went on a little too long. I was way too hard on myself but I'm now wiser and understand better. And I must admit that to learn, I had to make mistakes and be that idiot. Also, if you want to see a change in yourself, you cannot expect to be able to enjoy the same kind of life that you have been used to, you must be prepared to make some sacrifices. If you don't sacrifice your personal time, parts of your relationships, your social life, family time or something, there won't be a change.
In the spring of 2017 I was in a situation that I wanted to go further but what I also wanted was to have a healthy attitude towards food and life in general. Then I found #flexibledieting . I didn’t know how to enjoy my life and at the same time continue this fitness lifestyle. I still wanted to sometimes be able to use alcohol, party with my friends, eat at McDonalds and treat myself without feeling guilty while still being in a good shape and also making progress ofc. There had to be a way to do that.
I've done flexible dieting with #avatarnutrition for six months now and wouldn't change a day!! I'm enjoying my life right now. I started 170lbs/25 fat% and now i'm 148lbs/8 fat%. And definitely more muscle and much leaner right now.
I see you 👁👁
On another note, my bulk is going great. Put on about 3 pounds so far, putting me at about 148 pounds. Strength is up too! I'm feeling good haha. Feels great to actually gain for once.
It will be a difficult task, but once you set yourself with what you want to achieve, go for it! Just keep on trying and do not give up! You can succeed! .
Think of how good you will feel when you get to where you want to be. After all the sweating and hard work, it will all have been worth it! .
Only you can do it and with the right mindset, you are the one that can make it possible!
Bien de verduras mas 2 huevos y 130 gr macarrones y queso de cabra.😍 -
Sabroso ¿No? -
Foto de: @albel1986
Escríbenos y aprende a comer con sabor, entrenar eficiente y vivir más feliz aún
Solo envianos un correo 📩
How to achieve quad separation?
👏🏻This is the best & leanest my legs have ever looked. Last prep I struggled to get any real separation at all in my quads, despite being pretty shredded.
💁🏻♂️I think the following are key to getting good conditioning in the legs, many you might not have thought of.
1️⃣Development: what do you get if you pull a bag over a sack of potatoes? Not much. This is like a undeveloped body with low body fat. You need well developed quads to even get detail.
2️⃣Low body fat: obviously this is required too but comes second to the above. You could be super lean but without muscle you ain't showing off nothing.
3️⃣Posing: funny thing is just contracting the quads hard won't do. You need to know how to activate certain muscles to get the detail to show e.g get the hip flexors in by tilting your pelvis.
4️⃣Dryness: this sounds bro but the legs I find get impacted by water the most. Whether it's just gravity, dietary edema or soreness, these can all cause your legs to look soft. There's a reason you see competitors with their legs up back stage.
❓The importance of each lessons as you get down the list, but out of interest what have you found to influence quad separation the most?
P.s. Just got my shots back from @snhfoto super cool right?
PLANK TRIO: this plank combo is one of my favorites. By combining all 3 of these movements you feel just about every core muscle you have working!
The first movement is a simple hip dip. Keep your buns down, & alternate dipping one hip down at a time.
The second movement is a weight shift forward & backward, really engaging the lower abs as you shift.
The last movement is slight but effective. Keeping the hips down, drop one knee & then the other. Again, keeping the abs tight into the spine, & the glutes as tight as can be.
I portion these out through my plank, so if you are doing a 1 minute plank try each for 20 seconds before moving on to the next. You can extend each portion out as long as you’d like to increase difficulty, but try not to rest in between movements.
Aim to do 3-5 sets of each exercise for a total of one minute. (Or longer!) 🔥
Sugar or sweetener?
Personally I'll have sweetener over sugar as it adds minimal calories and also there will be no side effects. Whereas having too much sugar will add calories which, if you're trying to lose weight, could work against you.
All of those myths revolving around having too much sweetener can cause heart disease and so forth... There's not much evidence to back it up!
Everything in moderation and you will be FINE😉💁🏻
#Repost @aspirefitnessnj (@get_repost)
One arm DB rows are a great exercise for beginners and advanced trainees to help build a stronger back. ❌❌❌
The top picture @hailey_anne_v is showing two of the most common mistakes we see with this exercise. She's picking the DB straight up and allowing her shoulder to roll forward in the joint. This places unwanted stress ok the neck and front of the shoulder and also doesn't incorporate the muscles we are trying to strengthen. ✅✅✅
The second picture you can see she is pulling the DB back on a slight angle, focusing on the cue "wrist to ribs". Her shoulder is no longer pressing forward in the joint so we know she's maintained good stability there.
Give these tips a shot next time you are in the gym and be sure to let us know what you think!
We really appreciate the feedback and would love to hear your ideas for other exercise and topics you'd find helpful!
It’s a max kinda day today! Day off of work, baby at school, cleaning the house and doing a little fasting to see if I can kick some of these sugar cravings! Wish me luck! 16 hours in already! #fatloss#energy#momlife#saint#ketones
PUSH PULL: SOUND ON🎤figuring out what to train when & how is so confusing. I found when starting out using the method of making sure certain movements were included in my programs. Push, pull, hinge focused & squat exercises, was the most effective way to plan something.
Essentially I put hinge exercises on a pull day &
Squat on push days but today I thought we would jus focus on pull & push exercises for upper & lower bod.
Some exercises work better in certain rep ranges. I find hyperextensions/lat raises as an example are better utilising higher rep ranges,1 they are not as taxing on the CNS but also u cannot lift as heavy weight with these movements as say u can with deadlifts where u can move a much heavier load. It's not totally black & white. Of course u can do 20 pull ups in your program (if ur superman lol) & of course u can do heavy/low reps with Bulgarians split squats, but u may get more bang for your buck doin squats. If u want u can do lighter load squats & do higher reps. But these are just a variation of push pull for upper & lower bod that can cover all rep ranges in your program if u so wish.
Ok I feel really teachery now so I'm gonna go get some sleep. This jet lag thing, so far, hasn't been too horrendous, but still... the panic of it catching up with me tomorrow is real 🤤
So weird it's the afternoon back home & early morning in the US. So have a good day guys 😙And to you lots here, sleep tight x