Minha mulherão te amo muito ❤️ quero nessa postagem falar a todos que eu e a @aditi_sgh
iremos nos casar em setembro! Obrigado a todos que nos apoiam a todos que nos elogiam, ela não só tem essa raba gostosa assim como provém de uma inteligência que admiro muito e uma pessoa que sempre está ao meu lado, e claro sempre irei apoiar ela na carreira assim da forma que ela sempre me apoia não eh atoa que nossos porn são fodas porque nossa química é real, mesmo nas fotos não são somente poses mas realmente colocamos sentimento ali :) Te amo futura Daphne Cardoso ❤️
STOP RESTRICTING!! yes. stop. stop going on diets. stop. it. right. now. swipe to see my face when I read about all these BS 1500 calorie diets that are advertised all over Instagram. they will only lead you to binging and more restriction. THE CYCLE WILL NEVER END.
for those wondering, I eat anywhere between 2000-3000 calories a day. that’s right...3000 CALORIES!! a calorie is not a calorie. your body metabolizes energy differently depending on the source it comes from!!!
I eat a WHOLE FOODS PLANT BASED diet. this is what has saved me. when I was just 14 years old I put myself on a 1400 calorie diet I found from SELF magazine and did Jillian Michaels HIIT workouts to stay skinny every day. I was eating high fat foods animal product foods and getting no results, only fueling my restriction until I developed disordered eating in which I would eventually purge through exercise. while this was all happening, I adopted a whole foods vegan diet. my restrictive mindset had relapsed in the past year but eating an abundance of plant foods has saved me in ways I cannot describe.
stop dieting in 2019 and change your lifestyle. make your mental and physical health a REAL priority. eat the rainbowwww 💕💕💕
Missing this empty gym 🙄 who else can’t wait for the gyms to clear out at the end of the month?? I need some SPACE 😂
Sports bra @victoriasport
🍑 BOOTY FINISHER / ACTIVATOR🍑 (I would do these exercises before or after my heavyyyyy leg session🙊) The weekend is coming to an end (😭) which means leg day Mondayyyyy so I’m back with a quick finisher / activator that will leave your 🍑 on fireeeee🔥🔥🔥🔥💃🏼💃🏼💃🏼
Exercises: 🌟4 SETS - 15 REPS🌟
1️⃣ Kettlebell pulse squats - Ok the burn after these is 🔥
3️⃣Kettlebell crab walks - Keep as low as you can🔥
4️⃣Squat jumps - I get so sweaty doing these💦
5️⃣ Glute bridges
Kick start your weeks with this workout!💃🏼Remember to save it & tag your bestiessss💖💖💖 (Ps a quick thank youuu to @gracefituk
for the killer resistance bands💪🏻
Total Body Strength Workout!!!
45 seconds each move, 15 seconds rest between each exercise •
Repeat 2 times through, with a one minute break in between each set •
Figure 8 lunge
Knee drive hop overs
Walkout + push-up
Kettlebell Swing (can use a dumbbell)
Squat in-out jumps
🔥When you FINALLY start to see some quad separation!!! Bout 12lbs and 4828848383 hours of stair master to go! Have leg workout questions? Ask 🙂
Useful tip for anyone in search of additional glute accessories!
Original post from @bretcontreras1
- I don’t post enough about the glute dominant back extension. In measuring glute EMG activity on probably over a hundred individuals, I can say with confidence that the back extension is a close second behind hip thrusts.
I started doing them with the rounded back and feet turned out in 2009 and posted the first of several videos on YouTube in 2010. I’ve used it with a majority of my clients with great success. I love it when a client nails proper form on their first try. For some lifters, form comes very natural, whereas other lifters have an incredibly difficult time uncoupling hip extension with spinal extension. With practice they can usually get it right.
The rounded back shuts down erector activity, making this a purer hip extensor exercise. The straight legs lead to increased hamstring activity over the hip thrust. Turning the feet out increases glute activity and shifts the burden to the lateral hammies and away from the medial hammies.
We add load via a dumbbell, a barbell held in the hands, or resistance bands placed around the neck or upper back. I like the traditional method (feet straight, back straight) with resisted variations, and I like the glute dominant variation when using just bodyweight.
This exercise is best performed in the middle or near the end of the workout. We like to perform 3 sets of 30 reps with 1-minute rest time in between sets.
so...how do you REALLY get lean in 2019. this is generally the physique I keep throughout the year and I am happy with it. I am done trying to be super skinny. now I am focused on strength, leanness, and overall happiness (food lol).
No you don’t go on low calorie crash diets or do insane amounts of cardio or restrict your carb intake. in fact, you kinda do the opposite.
staying lean is about building/maintaining muscle and in order to DO THAT you need to have enough calories (energy! fuel!) coming into your body to actually get 👏🏻 that 👏🏻 muscle 👏🏻 tone 👏🏻. your body is a machine. a machine can not get stronger if it is lacking in fuel.
I actually have a video on this which I am linking in my bio so go check it out and comment what you think!! remember everyone’s bodies are different but this is what works for me and is general to most people thx everyone ☺️💕
I will say that Butt Bridges is probably one of the oddest looking exercises but it's hands down (feet down?) the best exercise for working your butt.
Not only that but some of the benefits of strong glutes include:
1️⃣ Better posture
2️⃣ Takes some strain off of hamstrings and quads during other exercises
3️⃣ Reduces chances of back pain by supporting the body
4️⃣ Being one of the largest muscles in the body, fully working the glutes leads to some fat loss.
Let me know if you do these or how if goes if you try them 😊
🔥𝐁𝐀𝐑𝐁𝐄𝐋𝐋 𝐓𝐀𝐊𝐄𝐍? 𝐓𝐑𝐘 𝐓𝐇𝐄𝐒𝐄 𝐈𝐍𝐒𝐓𝐄𝐀𝐃🔥
📍It’s 2019 and the gym is more packed then usual. You came in wanting to do legs and squat, but the there’s a line for the barbell. What do you do now?? You could wait, or just do a different squat exercise. Maybe spice it up!
📍Here are some simple substitutions you can implement if you don’t have a barbell or the barbell isn’t available. I didn’t include the machine variation because I wouldn’t the movements to be more “functional”. Doing the leg press isn’t exactly “functional” at least in my definition.
➖Resistance band squat
Side note: Been growing my beard out a bit to try a new style, sorry not sorry for the scruff at the moment.
Comment below if you are feeling the effects of the New Years resolutioners! I know I am…
#squat #resistanceband #gobletsquat #dbsquat #cable
squat #landminesquat #buttworkout #gluteworkout #quadworkout #legday #squatmodifications #ATG #asstograss #newyearsresolution #newyearworkout #beard
Obsessed with this color 😍 guys I was actually inspired to do an upper body workout today!! My body fat has gone down a bit and my arms are showing a little definition and now I want more 😂 who else is training upper body more these days?
Sports bra @champion