You NEED to follow @SyattFitness for advanced, science-based fat loss and workout tips. He said 👇
💥HOW MANY SETS & REPS?💥
🍕The important thing to remember about sets and reps and how many you should do is this ----> there is NOT a single "right" or "best" way. Even this graphic is just a guideline, not a law. It sounds hokey but as long as you're pushing yourself, keeping great technique, and progressively lifting more weight over time...you're going to make progress. You will get stronger, more defined, and increase your endurance. There's no way around it.
🌽That said, there are some general guidelines that can help you stay on track towards your goals and better understand the process. Just don't get caught up in the minutiae and think the precise number of sets and reps will make or break your progress - it won't.
🦄STRENGTH movements (squats, deadlifts, presses, etc) are the heaviest and should be done at the beginning of your workout. 3-5 sets of 1-5 reps per set with 2-5min rest between sets for full recovery. Keep in mind, unless you're an elite lifter, there's not much reason to go below 3 reps per set.
🍆HYPERTROPHY is a fancy word for "muscle growth" and should be done after your strength work. 3-5 sets of 6-12 reps per set with 1-2min rest between sets. Your muscles will be pumpeddddd.
🤡ENDURANCE is a dark, dark magic created by Lord Voldemort himself which is why I don't do much of it. But on a serious note most of us meat heads would do well to incorporate more if, for nothing else, general health. Do it at the tail end of your workouts for 2-3 sets of 12-20+ reps per set and 30-75sec rest between sets. This is far from fun and should honestly be pretty uncomfortable. You can also do these as "timed sets" where you set the clock (i.e. for 60 seconds) and work non-stop until time runs out.
Now go follow @SyattFitness for more!
A yoga teacher who had been through something similar, asked me : who wouldn't want to have the opportunity to rebuild their life in some way ?
And indeed this is what I was given...
While life as I knew it has been constantly sliding away from me, making me disoriented and angry in the process of loss, I am slowly learning that yes, flowers also grow on this side of the trauma.
I am still diving into what has happened, everyday : I am learning that healing is at the heart of our human/animal essence, and hoping to transmit these learnings when the time comes -since very few people have the experience I now have, when it comes to healing from heavy injuries.
This photo was taken before. The sea reminds me that I am still myself; happily floating somewhere in between who I was, and what will be. Those who know me well, know that the fins, waves, and salted water are a constant in my life 🌞💦🌊🐠
More adventures to come.
Playboy makes hostory with the first transgender playmate. "Nudity shouldn’t be taboo. Nudity is a celebration of the human being without all the excess. It’s not about sexuality but the beauty of the human body, whether male or female." @supa_ines
I am so energised by this small yet mighty step forward for the #LGBTQcommunity and for us all in representing diversity, beauty, and normalising choice over our own bodies.
Welcoming @alpha_yoga to the Show Up Team @showupacademy
He’ll be teaching a 4-month course that he helped develop @nafctrainer The course is 200-hours with 3-hour weekly workshops at our West Hollywood location on Sundays 230-530. Contact us for more details if you’d like to become a certified yoga instructor. Looking forward to the future. This guy is one talented instructor!! 😎😎🤠🤠🤠🤠
Some late night #pillarprinciples
One of the biggest things I regret is that when I started this type of training years ago I didn't take the breathing serious. I just wanted to get right into the lifting weights. Breathing is so much more important than many people realize for strength.
"mother of pearl"
I fell in love with this artwork the moment I saw it and now it's mine! Oh yeah!
Not my work but his name is on the top of the screen shot. Follow him! Great stuff I really do dig the fuck out of. Talent for real and dude has lots.
Collage from antique illustrations. ZOOM In! Nothing is the part but different body parts. Even a fetus! Very strange unusual cyribral trippy odd artwork. Can't stop looking at it! 🖤☠️🖤☠️🖤☠️🖤☠️🖤
And since we have a mutual friend he came out with him to give it to me. Cool dude with killer creative talents. Glad I finally got to meet him and thrilled to own this piece. You'd be missing out if you don't go give it a look-see!
(He's one of us y'all! Follow him and invite him into our folds and let him drink our special brand of Kool aid)
# art from artist
Thanks so much