8pm Tuesday night Below The Belt! Awesome workout tonight. We focused on high volume with only three weighted exercises that target the main muscles of the core, hips and legs. We then followed it up with a body weight finisher to work some of the muscles and cap off the night. Great job everybody! 👍💪🙏
4 Hidden Muscle Building Building Mistakes ❇️You’re Not Eating Enough Calories❇️
IF you want to gain muscle you need to be eating more calories than you burn. This triggers protein synthesis to grow new muscle and puts you in an anabolic environment to prevent the breakdown of existing muscle. If you’re not gaining size and weight?
EAT MORE. It’s that simple. ❇️You’re Too Focused on Cardio❇️
There’s nothing bad with doing cardio. But weights need to be your focus for building size. Lift 3-4x per week. Then, walk daily and perform high intensity interval training (HIIT) 1-2x per week for 15 minutes. ❇️You Give Up Too Quickly❇️
Get this: Even for newbies the maximum rate of muscle gain is 2-3 pounds per month…if you’re doing everything right. Yes, you can gain more weight (water and fat), but there is a limit to how fast you can build muscle.
Bulking up is a month and yearly process, not a 4 week sprint during the Holidays. ❇️You’re Not Sleeping Enough❇️
Your body grows when you’re resting. Sleep provides both mental and physical recovery while boosting hormones like testosterone, growth hormone, and increases insulin sensitivity.
If you’re looking for a magic pill to build muscle and lose fat, sleep is it.
LOOKING to build muscle? Grab your free Physique Hacking Cheatsheet... link in BIO
PROTEIN CARROT CAKE 🥕🐰
I made this in the rice cooker at work but if possible, definitely cook in an oven!
- 4 eggs
- 90g rolled oats, ground - 400g carrot - 3/4 cup coconut sugar (use stevia to reduce carbs)
- 1 tbsp cinnamon - 100g vanilla protein (I used @natureswayoz Figure Shaping Vanilla Protein)
Mix all the ingredients together until in a cake like mixture, then bake on 160 degrees for about 20 minutes (or if you don't have access to oven like me, cook in rice cooker for about an hour (I had to press cook about 4 times since it kept popping back up). Leave to cool.
- 200g light cream cheese
- 35g (or 1 scoop) vanilla protein - 1 tbsp vanilla extract - 2 tsp liquid stevia
Whisk icing ingredients together and slather cake with the icing. Put into fridge or leave to cool. Cut into slices and enjoy!
Macros per slice when cut into 8 slices:
P 20.33 C 34.26 F 8.42
Yay! 🙌 My Team Unity tank came in today! And my wonderful coach, @amiechiang.lifestyle threw in some Shift Shop stickers for me! ☺
It's crazy to think I've never met any of the women from Team Unity, considering they all feel like family at this point! 👭
Through our challenge groups, I've found the strength, courage and determination to not only complete these workout programs, but to continue with them and to follow through on my plans to eat well and live an active life! 💪
I've tried to do it alone and have found temporary success, but have always let any small excuse to quit.
Now, when I have bad days, where I eat garbage, or skip a workout, I don't let it derail my journey! And I owe that to Team Unity!
If you want to be a part of our supportive, loving community, reach out! You won't regret it! 💜
BioFurnace is the ideal protein shake for those looking for an effective fat burning, muscle building product. Ideal post workout as the naturally occurring BCAAs and glutamine will help recovery, while the thermogenic ingredients are included in doses supported by clinical research.
MANGO & COCONUT POPSICLE 🌴
I got addicted to Smooze Coconut & Mango but since I'm poor these days I thought why not try make my own? I ended up with these fruity vegan-friendly and guilt-free popsicles!
-200g frozen mangoes
-150ml Lite coconut milk
-150ml coconut water
You can add extra sweetener for added sweetness but I chose not to (I tried stevia the first time and it just tasted weird), and not adding anything else means they end up being lower in calories!
Macros (divided into 7 popsicles): P 0.28 C 6.31 F 1.45