🔹TIPS FOR THE GIRLS🔹
9/10 times when girls first go to the gym, uneducated about it they take one look at the weights, get overwhelmed and go straight to the cardio section.
Bit of cardio is good don't get me wrong but programs should revolve around weights resistance training.
Cardio is not gonna shape your figure, you may lose a few pounds but weight training will give you that "toned" look.
And the girls that think they will get too big or bulky, most couldn't even if they tried ! They do not poses enough of the muscle building hormone that is testosterone. ---------------------------------
And for the diet side of things, girls tend not to eat enough protein. A high protein diet is great for fat loss, it will leave you fuller and your body will burn a lot of calories just trying to digest it.
Even by just tidying up your diet and getting your protein intake up your going to see results anyways 💪🏻 Hope this helped a few people and always feel free to Dm any questions I'll always try and answer to the best of my ability :)
February 2016 vs. February 2017 🙉 only regret I have about starting my fitness journey is not taking enough progress pictures, this is one of the very few pre-lifting pics I have, and while there is a visible difference between the two, I know personally I've come a lot further than this picture lets off! I remember being SO excited when I took that pic (left) because I could see a tiny bit of definition 🙊 I know so many people say this but the difference mentally between these two?! I can't believe it's only been a year. Then, I was so unhappy with my body and doing endless amounts of cardio (which I hated) to try and 'tone up' 😅 now, I've learned to love my body every step of the way, I lift weights 5-6 times a week (and pop in the odd cardio session or two) and I LOVE IT! honestly, there's something out there for everyone. Anyone who knew me in school probably knew that every week when PE came around I despised every second and tried to hide behind equipment and those big curtains to maybe avoid a few minutes of exercise 😂😂🙈 now I don't have to 'motivate' myself to train, I just fucking love it 🙌🏻 so try new things ppl, I never thought I'd be into lifting, EVER, yet here I am, with no intentions to stop 😅 wow, I did not plan on writing a novel on this, Christ 😂😂#transformationthursday
So here's what a year of training can do.
The video on the left is me before I started training with @_trojan_weightlifting_ about 2years ago.
I generally didn't have a clue what I was doing and just wanted to squat big numbers even though my form wasn't great and I wasn't hitting depth.
The video on the right was taken last month and I was squatting 110kg which is 40kg more than in the video on the left.
I'm much calmer, focus entirely on what I'm doing and take my time.
Progress takes time but it's so worth it.
With training you go through good patches and also bad patches.
There's days where I find it hard getting to the gym but once I'm there I feel so much better.
I'm hoping to get my squat up to 120kg+ with the help of @_trojan_weightlifting_, all the DOM'S and ALL the food 😂😂😂
Went into training with @elaine_abmonkey_fitness stressed out of my head and had a great session n came out feeling good again..... never underestimate the benefit of exercise for your mind 👌🏼 #mentalhealthmatters#goodvibesonly#happiness
#transformationthursday In 10 short weeks I've mastered the art of tanning my back 💁🏼💁🏽💁🏾#commitment#hardwork#dedication#lol
In all seriousness, it's so easy to come on here and see other competitors and think your so far behind. Gotta stop comparing ✋ If this can be done from training hard while eating 2000+ calories and 0 cardio, not purposely trying to drop bf, then I'm excited to see what just under another 10 weeks of giving it my all can do, under the guidance of only the best @eoinwalsh1 👌 Let the cut commence ✂️🙌
Me today!🙊 Couldn't even make the gym which is not like me at all!🙈 Couldn't be dealing with this every weekend but I think a big blow out every now and again is good!👌#noregrets#balance#hungoverbutworthit
⁉️😳DO YOU HAVE SHOULDER ISSUES AND LACK CORE STABILITY
Treadmill Plank Walks
When executed correct (keeping your core engaged) it is a GREAT exercise for:
1. Strengthening 💪🏻your small shoulder stabiliser muscles that often get ignored in strength training
2. Building 😡core stability and strength
3. Warming up 😰your entire upper body pre session
4. Reducing 😃the chance of rotator cuff (shoulder) injury during your session
So give these a go at the start of your next training session like @j10con
BEGIN with 3X30second walks with 30second rest
BUILD on this until you can perform 3X1minute walks with a 30second rest
COMMENT BELOW AND LET ME KNOW HOW IT GOES 🙌😀
Cooking some dinner with my good mate @jeffnippard... the guys content is top level at the moment! Absolutely love it! Don't think I've came across someone on YouTube that backs everything up with research... I'd defo recommend checking him out 👊🏻 Skinny burgers and steam cooked mash potatoes for dinner too 😍 yes please! 💪🏻
August 2014 - February 2017.
Progress takes time.
I'm 12kg heavier than I was 2 and a half years ago.
It's important to note that I've been in a caloric surplus (bulk) for a while and with that fat gain is inevitable, I am aware of the fact that to most I look worse now than I did before, but I will compare these pictures to October when I will be at my biggest and leanest to date. Hence, the reason there is a question mark in the box above. ••••••••••••••••••••••••••••••••••••••••••••••• Full post can be found on my facebook page " Eanna McNamara Fitness" ••••••••••••••••••••••••••••••••••••••••••••••• If anyone needs a gym plan, nutritional advice, online or one-to-one personal training do not hesitate to get my help, there is no time like the present 🙏🏼
🥑 + 🍞 = ❤
This was my lunch a while back but I'm showing you again because I didn't take any pictures of my food today😂 but in case you would like to know what I ate, I had a green smoothie for breakfast, Apple cinnamon pancakes for lunch and now I'm about to make a massive salad filled w spinach, tomatoes, cauliflower, roast sweet potatoes + regular potatoes, and avocado😛 I hope you've had a good day💗 #vegan
It's never too early to practice posing, in fact I'd always encourage it as odd as it may seem posing by yourself in front of a mirror. It can greatly improve your neuromuscular connection during training, and that acute awareness of targeting a muscle through it's full or partial ranges, will have a great knock-on effect with regards to hypertrophy.
If you can nail your posing at 16% or 26% body fat, you can do some ridiculous things at <6% 😈 Still tweaking a few things but I definitely want to come across as more confident on stage, I know it may seem like I'm prancing around in this short clip but I just had fun with it 😂
Don't leave it too late to practice, no matter who you are, what age you are or where you're currently at, posing to show off your strengths and creating the illusion of non-existent flawlessness is the hardest part of a prep. Posing for 5 minutes a day 30 weeks out is going to benefit you so much more than posing for hours a few weeks before you step on stage. Cover every aspect, and master your own body, regardless of the negative opinions or actions of anyone else ✌
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Morning leg session left me BUSTED! 😰
6exercises. Lots of sets.
Leg Press SS Walking lunges
Prone Curls SS Dumbells SLDs
Standing calf raises SS Seated calf raises.. done! 👊🏻
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Get in touch!!
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"most negative situations have a positive side, yea just have to look for it. and if you can't find one make one!" 💯 #throwbackthursday to one of my first ever classes with only about 4 people 🙈 could never have imagined how much the numbers would grow 😁 those 4 people are still here and never miss a class 🤗
I decided to start my own classes after I had my first serious knee injury/operation, and knew it would be a long time before I would be back playing sport, In a weird way this was the push I needed👌🏻 most negative situations have a positive side yea just have to look for it, and if you can't find one make one 👌🏻
iv never looked at training clients as a job, and can honestly say from my first class to now iv enjoyed every single one 👌 and that's a lot of classes 😂 I was lost when I couldnt do something anymore that was such a massive part of my life 🏐, my clients gave me a new focus, and helped me stay positive 👍🏻💯