🍗DIETA (O ALIMENTAZIONE) FLESSIBILE🍗
Questo è il modo in cui approccio la mia alimentazione e quella dei miei clienti, scopriamo come funziona
🍎SU COSA SI BASA?🍎
Si basa su un concetto ormai dimostrato più e più volte dalla letteratura, ovvero che per avere modificazioni a livello di composizione corporea (es. perdere grasso o guadagnare muscolo) la cosa veramente importante è il bilancio energetico settimanale (kcal bruciate 🔥 vs kcal ingerite) e la distribuzione di macronutrienti ➡ Proteine, carboidrati e grassi
Siccome ciò che importa alla fine della giornata per raggiungere i miei obbiettivi sono kcal e macronutrienti, non impongo delle restrizioni a livello di tipi di alimenti permessi, semplicemente impongo dei paletti a livello di quantità target (g di proteine, carboidrati e grassi , che poi sommati costituiscono la quota calorica giornaliera).
Ciò vuol dire che posso mangiare cosa voglio? No! Ciò vuol dire che la quantità di alimenti permessi è maggiore, ma comunque la maggior parte dell'alimentazione deve essere "salutare", quindi deve permettermi di assumere le giuste quantità di vitamine, minerali e fibra ➡ Una volta raggiunti questi paramentri fondamentali, sono permessi piccoli sgarri giornalieri PURCHÉ RIENTRINO NELLA QUOTA DI MACRONUTRIENTI
📔COSA DICE LA LETTERATURA?📔
A parità di quota calorica e distribuzione di macronutrienti, non sono state riscontrate differenze sostanziali a livello di composizione corporea tra una 📏dieta rigida📏 e una 🍎flessibile🍕, ma un'alimentazione flessibile è inoltre associata a maggior costanza e aderenza alla dieta, minori disturbi alimentari e minor indice di massa corporea rispetto a una dieta rigida
Se il post ti è stato utile e ti ha incuriosito, tagga gli amici 👥, metti ❤ e SEGUI
it's lit 🔥🍻🏋🏻 treated myself to another 3 new PR's tonight with 88/113/201 😁 not the cleanest technique tonight but kept it consistent and FINALLY earned a spot in the 200 club 🙌🏼 restarting the training cycle next week. head down, eyes forward. @capilanoweightliftingclub
WAIT WHAT, DID I JUST HAVE A BABY??? HOW CAN BOTH OF THESE PICTURES BE TAKEN MERELY MINUTES APART? Ladies and gentlemen I can not stress to you enough how important it is to realize how much goes into taking and posting pictures on here. Just because a person looks one way in a picture, ALMOST NEVER means they look like that all the time!!! (However my calves will always look small no matter what 😭😂) On the left you can see me in a casual, non-flexing state, while on the right I am clearly posing for the camera. This is important to realize because you shouldn't be worried about how you look like compared to some of the people you see on here and magazines, etc. because for the most part, THEY DON'T ALWAYS LOOK LIKE THAT EITHER!!! There are even cases where people will use photoshop to further "improve" the way people view them. You need to learn to accept yourself for who you are and how you look, this doesn't mean that you give up on fitness and just stop trying to live a healthier life, but to rather not set such unrealistic goals for yourself and realize that EVERYONE has their flaws. Nobody is perfect and, so long as you can keep doing what you love and progressing towards the best version of yourself that you can be, that is perfectly fine! Anyways, that's my little rant on the topic, I hope you all have a wonderful night! 😴
I GOT MUSIC?! And thanks to @elleryburks for the spot. I've been dealing with a lot of frustration recently in life. Events, what people have said, my own actions, things have been just getting me worked up. I've dealt with a lot of negativity and it's not fun but I do have to say I've been more motivated for the gym then I have been in awhile. Life tears you down, that's a fact, it's hard it's ugly and it's real. All of the things that have been working me up however I can use as fuel. Fuel to prove everyone wrong, fuel to go to the gym every day and kill a workout, fuel to be a better person to the people I care about. Honestly I should write a thank you note to everyone who has put me through crap, pain is some of the best motivation you can get, out of suffering comes endurance and with endurance comes hard work. So for all of that crap your going through, use it as fuel for something that's good. ----------------------------------------------------------
❌ Devenez simplement la meilleure version de vous même, il n'y a que de ça de vrai dans la vie ! 🙏
Un bon entraînement de dos accompagné par @humainconnu merci pour la photo mon ami ! 📸😘 STAY FOCUS. 👊💥 SmartMuscle : @smartmuscle_be
✔️ Comment savoir si un legs day est réussi ?
Concrètement il y a la phase où on sent bien la douleur, puis arrive le moment où ta envie de vomir pendant tes squats et UNE FOIS que tes séries de squats sont terminées, tu récupères au sol bien gentiment 😂💪
⏩ Puis tu marches comme un pingouin 🐧
@ironmoon96 est assez doué pour les clichés en douce pendant que je souffre... 📸
Donnez vous à fond dans chaque entraînement, c'est important ! 🔥
STAY FOCUS. 👊💥 SmartMuscle : @lhanse8
140kg - 10 reps @keld_p1982 sagde jeg skulle køre dødløft uden straps for at fremme min underarm, så finder man ud af hvor svedig og slippery stangen bliver, når tre mænd deles om den samme 😂 Som altid tak for de gode råd @keld_p1982 du ved jeg tager det til mig! #bodybuilding#teamnocalves#dontjudgebadcalvesgenetics
The last day in #amsterdam 😊 @thefoodcow and I went to the Rijksmuseum and are in the queue for the Anne Frank house now. I'm excited to visit the house because I was interested in it since I read her diary when I was 14 years old, so for a long time.
And tomorrow we'll fly back to #germany 🇩🇪
Hip Thrusts for the win during @mikeyludden35 first few sessions. Glute development for improvement of hip extension. By now everyone should know how highly I value the glutes or any other muscle group that actively contribute to hip extension. Ever since @bretcontreras1 introduced the hip thrust it's almost been a stable in my own programme and even my young athletes programmes in development of the hinge movement and also pelvic position.
Hip extension is the most dominant movement in all sports (track and field). Running, jumping (single or double leg), changing direction, leaping or bounding are huge examples of movements requiring strong hip extesors and efficient muscle recruitment and co-ordination.
Mixing it up between double leg hip extension (hip thrust with a focus on the glutes) and single leg hip extension (single leg RDL with a focus on the hamstrings). Slowly but surely reducing @mikeyludden35 risk of experiencing a non-contact injury and improving his acceleration over the first 10 yards and his ability to jump vertically 💪 .
Improving sports performance is more than just making individual muscles strong, they have to be able to contract at a higher velocity and in a co-ordinated fashion with other muscle groups (triple extension). Stay tuned for a full video of a session with Mikey in which I'll give a full commentary on each exercise and why I've chosen to use it 🏋 .