16 vs 20 year 🤭
Credo che nel corso di questi anni l’unica cosa che sia rimasta uguale è il fatto che la barba ed io continuiamo a non essere in buoni rapporti...🤷🏼♂️
Sono passato da essere uno scorpione di 52 kg ad un essere umano di 73 (sono alto un metro e una vigorsol)...💁🏼♂️
Il bodybuilding ma comunque tutto il mondo dello sport mi ha cambiato si fisicamente , ma soprattutto psicologicamente!🏋🏻♂️➖🧠
Praticare un qualsiasi sport ti permette di aprirti, fare nuove conoscenze , condividere i tuoi interessi e passioni ma soprattutto ti rende più sicuro in qualsiasi situazione.🤝
Tale “trasformazione “ mi ha portato sicuramente ad essere una persona nuova; che non si vergogna di chi (o cosa 🦂😏) era , ma è consapevole dei sacrifici fatti per arrivare a questo traguardo . Traguardo che comunque considero come punto di partenza ,perchè nella vita non si è mai arrivati , ma si deve SEMPRE cercare di migliorare ⏭
Se vuoi puoi!💪 (Ps: vigorsol=70 cm)
As I've said, you're whole body needs exercise, not just those joints that are giving you trouble. Remember, regular exercise will help to prevent further problems. Do what you can and you'll feel better. Arthritis and exercise have a very special connection. 😊😘💋
2 minutes ago112
GYM TIME 💪🏽 I’m proud of our progress so far in our journey to better health & fitness! @tiana_nonosina and I haven’t done any type of diet or insane fitness trend to simply “lose weight”. Instead, we have been dedicated to steady growth & gains with our workouts and overall healthier choices with our eating. We made a commitment to changing our lifestyle, not a commitment to losing weight.
When we first started training there is no way we could’ve done what we’re doing in this video. Our bodies were far too out of shape & our muscles were too weak to sustain an entire hour-long workout and then finish off with a full-body exercise such as this one.
Mahalo nui to our personal trainer @kekaiboii for working with us daily and pushing us to our limits. He believes in our ability to do more and challenges us daily to go above & beyond what we thought our bodies could handle.
We’re motivated and excited for our continuing health and wellness journey and we’ll definitely share more as we progress.
2 minutes ago107
EVERY FRIDAY 6:30pm @hashtagym CROSSFIT STYLE GROUP SESSION. NOW I KNOW YOUVE ALL GOT 45 MINS TO SPARE!!!
TOMORROW I AM OFFERING ONE LUCKY LADY THE CHANCE TO TRY THIS CLASS FOR FREE AS MY GUEST!!! AND I'LL EVEN THROW IN A GYM TOUR / MINI INDUCTION!!
ALL YOUVE GOT TO DO IS DM ME WITH THE CAPTION "#CROSSFIT " ONE YOU LUCKY LOT WILL THEN BE SELECTED AT RANDOM AND BE NOTIFIED BY MID DAY TOMORROW.
This class is based mainly around compound lifts and HIIT. The session is high intensity and works the whole of your body but can be adjusted to suit all levels.
@cook.pl DAY No. 4
Dzisiaj kończę testować Cook'a później niż zwykle, bo dopiero przed chwilą wróciłem do domu z wieczornego treningu 😉😁💪 Jedząc popołudniu orientalną wołowinę z warzywami i ryżem myślałem, że mam wiadomego faworyta na dzień 4, bo zostały tylko dwa posiłki. Na podwieczorek krem z cukini z pestkami dyni, a na kolacje sałatka. Krem był bardzo dobry ale musi być podany na gorąco. A sałatka... Nie przepadam jakoś za sałatkami więc postawiłem pudełko w kącie blatu kuchennego i poszedłem na trening. Wracając do domu miałem w myślach mój ulubiony białkowo-węglowodanowy szejk z płatków owsianych, migdałowych, odżywki i kokosa - na dobry sen 😀. Wchodzę do kuchni, a ona patrzy na mnie... - sałatka z makaronu, gorgonzoli, granata, orzechów włoskich z sosem cytrynowo-imbirowym. Myślę sobie - no dobra, zjem cie 😂. Otwieram w locie do mikrofali, podgrzewam. Zaczyna pachnieć... pachnie zaje...cie ...w sensie - like an angel piss on my tongue 😱😱😱😀😀😀😋😋😋👌jasny gwint - co za zapach, co za smak!! Coś NIESAMOWITEGO!! to nie jest jakaś sałatka!! Ta sałatka wywala kubki smakowe na orbitę!! Roztopiona gorgonzola oblała makaron... Sos zmieszał się z orzechami i granatem. Wszystko połączyło się w doskonałą całość - nieziemski smak i aromat! Brak słów żeby opisać co się działo z moim podniebieniem 😀😋 WYGRAŁA! Ta sałatka powinna się nazywać - PERFEKCJA 👌
❓ MUSCLE CONFUSION❓
🛁 The phrase “Muscle Confusion” has been thrown around a lot, maybe you’ve heard of it?
💧 The idea behind it is that you must constantly be switching up your workouts (Exercises, Sets & Reps, underwear brand) in order to “confuse” your body into thinking it’s making progress, so it actually will.
🛁 Alright the underwear part was a joke but you get the idea..
💧 Unfortunately, the idea of muscle confusion gives people an excuse to not stick to any one workout plan, and as a result, not give it a fair try.
❄️ THE TRUTH ❄️
🛁 In reality, your muscles do not get “confused,” rather they adapt to increases in overall work load (i.e Progressive Overload). If you were to stick with the same big exercises for weeks or months at a time while focusing on Strength improvement and tightening up your form, I’m willing to bet that your progress would be far better than if you had switched everything constantly.
💧 In order to improve work capacity (arguably the highest standard of fitness), you must get stronger or better over time. In order to do that, your Central Nervous System needs some time to get familiar with the movements so you can master the form and optimize your strength.
❗️WHAT YOU CAN DO❗️
🛁 Of course some variety is important for learning what you enjoy and what works for you. So always be learning new things, but if you think what you are learning is great, give it a fair try!
✔️ Did you find a new program that you love and think will help you? Stick with it for several weeks at MINIMUM to see if it works.
✔️ Always make sure you are training some form of the basic movement patterns (Squat, Lunge, hinge, push, pull, core, explosive)
✔️ If you have any questions about your workouts, ask me! I am happy to help you move in the right direction 😊
💧Remember, variety is important, but it is less important for beginners as you need to master basic movement fundamentals in order to really see improvement.
P.S If you’re wondering what’s with the bath tub and water drip emojis, I wrote this post while in a hot tub and drinking water. Simple as that 😂
When it comes to Programme Design - I NEVER deal in Absolutes.
But I bend the rules slightly for one belief - There‘s no point in changing a Winning Formula. But if something doesn’t work however, you simply delete and replace. 🏆♻️
Before I construct a new Training Block, whether my own or my clients, I look for clues of both success and failure. I’ll look through the Training Log data, and session feedback to see what went well, and what hasn’t worked. Then, it’s a simple case of doing two things⬇️
1️⃣ - I never touch the movements that are progressing well. Some exercises, you just get into a real good groove with and smash the logbook pretty much every week. For the sake of both Muscle and Strength Gain, you want to get as much Load and Volume increase out of these bad boys as you can!
2️⃣ - Whatever exercises have stalled in progress, get tossed out the window and replaced with a different variation, or a new movement which hits the same muscle group. There’s no point continuing with a movement which isn’t serving you a purpose, even if it’s supposedly a ‘King of Muscle / Strength Building. Clear out the dead wood, and bring in better alternatives which suit you and your body type a lot better!
👨🏻🏫 So what’s the takeaway lesson from this? - Be very smart in the way you change your training programme. Keep the exercises that you’re progressing well with, and only change the ones which aren’t helping you move forward with your goals. Stick with this trend, and believe me your Strength and Muscle Gain will skyrocket 🚀⬆️
Heutige Messung am Oberarm 💪🏼 Wie reduziert man erfolgreich und dauerhaft sein Gewicht?
Die Hormonanalyse beruht auf der Erkenntnis, dass die Einlagerung von Körperfett und das hormonelle Gleichgewicht in direktem Zusammenhang stehen. —————————————
WICHTIGE ANZEICHEN FÜR HORMONELLE DISBALANCEN
PMS (Prämenstruelles Syndrom)
Problemzonen (Bauch, Hüfte, Beine, Gesäß, Arme)
Heißhunger – Gelüste
4 minutes ago100
Finding #balance ⠀
To me balance is a bit of a bullshit term and seems to be a whole movement on instagram. To me it sucks because balance is completely SUBJECTIVE. One person could refer to balance as calorie counting, saving up their allotted calories for a milkshake at dinner or it could be someone that eats intuitively, listens to their body and eats accordingly. ⠀
Both are balanced to those individuals. And if they are both happy and healthy, great? ⠀
I feel like we are massively losing our ability to create a balanced meal on our plates. And by balanced I simply mean having portions of all three essential macronutrients: proteins, carbohydrates and fats in your diet along with some big old doses of micronutrients (vegetroubles 🥕🌽🥦). ⠀
We spend too much of our time focusing on the ‘optimum time to consume carbs’ or ‘eating clean’ that we totally freak out and forget that this stuff is meant to be simple. ⠀
Remember that one macronutrient WILL NOT make you gain weight. Carbs after 6pm won’t do it and neither will full fat yogurt. The ONLY thing that can make you gain weight is eating in a calorie surplus for a sustained period of time. ⠀
I write this post as one of my clients was surprised this week when I told her that eating a portion of carbohydrates at every meal was:⠀
a) completely fine⠀
b) still not a high carb diet⠀
It makes me sad that we are still slaves to this bullshit brigade of propaganda. ⠀
Next time you eat a meal make it SIMPLE. Try to eat one portion of protein, one of fats and one of carbohydrates at each meal. The three macronutrients are ESSENTIAL for your health and the different functions in your body.⠀
If you are still unsure seek an awesome dietician (PLUG my awesome dietician @marula_wellness ) or see if you can get yourself referred on the NHS (use it whilst it’s still here guys lolz)⠀
If neither options are available here are some awesome sources of no bullshit information here on the gram:⠀
1. @rhitrition ⠀
2. @laurathomasphd ⠀
3. @nicsnutrition ⠀
4. @danprice_639pt ⠀
4 minutes ago28
Keep working to reach your goals!
6 minutes ago102
This little light of mine, I’m gonna let it shine 🌟💫🎤
7 minutes ago112
Chasing that sickening arm pump? Try leaning forward slightly when dumbbell curling(around 30 degrees), doing so changes the point of maximal load(state where your body has the least mechanical advantage during an exercise) from the mid-range of the motion to the top. It's a simple variation on the traditional curl but if done correctly you'll experience a massive difference in the training stimulus your biceps receive, resulting in a sickening pump !💪💪💪