trainwithnair

Shreejith Nair | OnlineFitness

- Lifestyle Weight Management Specialist © - LOSE FAT 🔥 - BUILD MUSCLE 💪🏼 - TONE UP 🏋🏻 __ CLICK BELOW!! 👇 Customized Diet 🍏& Workout Plans 👇

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❌ This is the worst myth! ❌ . For 95% of you 👉🏽 Doing crunches, situps, or ab machines will NOT get you abs. You already HAVE abs, if you didn’t your torso would be as limp as cooked spaghetti. . 🙇🏻‍♀️ The real problem is that your abs are hidden. To see a visible 6-pack you have to remove the fat that is covering your abs. Doing ab exercises will NOT remove this fat, only eating less and being in a caloric deficit gets rid of the fat. . 🙋🏻‍♂️ Let me say that again, to get 6-pack abs you need to eat less and be in a caloric deficit! Grab the roll of skin/fat at your waist and pinch, how thick is it? If its more than ½ an inch, that fat is the reason you don’t have a visible 6-pack! . If you have love handles all you can do is keep reducing your bodyfat by eating less and doing more cardio till they disappear. Your body decides where the fat will come off and there’s not a dang thing you can do about it! 👉🏽🏅Just keep reducing the bodyfat till the love handles go away. I’ve seen people completely wasting their time doing 50 minutes of hanging leg raises thinking it would give them lower abs, they would be much better off watching 50 minutes of Shaktiman 🕺and spending more time into nutrition 🤷🏻‍♂️🙃 _____________________________________________________ If you're ready to start your transformation, click the link in my bio or CONTACT button to email me. 📩 trainwithnair@gmail.com 💻 www.trainwithnair.com Fully Customized Meal plans 🍏 Workout plans 💪 👇 www.TRAINWITHNAIR.com
It's no secret that music has the ability to elicit emotional responses; research backs up this fact. A song can make us feel happy, sad, angry, empowered, or motivated. The latter is one reason why many of us reach for the headphones when we go for a run. It's not just a weird fluke that many of us can't imagine working out at the gym without a motivational playlist. (I know I can't) . Studies show that listening to a tune perfectly matched to a certain type of exercise is motivational - both in getting you to the gym and helping you stick to your routine. As they observed more data, scientists also noticed that music: - Changed the heart rate - Affected blood pressure - Changed the metabolic rate - Reduced physical and mental stress - Reduced fatigue All of these things aid the flow of energy in the human body. Selecting the most effective workout music is not as simple as queuing up a series of fast, high-energy songs. One should also consider the memories, emotions and associations that different songs evoke. For some people, the extent to which they identify with the singer's emotional state and viewpoint determines how motivated they feel. Listening to music is often an incredibly pleasurable experience and certain songs open the mental floodgates with which people control their emotions in everyday situations. If one strongly identifies with the singer's emotions or perspective, the song becomes all the more motivational. If you’re testing your 1-rep max in the deadlift, and proficient in the lift, find a song that brings up your arousal before the lift. Yes, arousal. Of your mind a.k.a "Psyching Up" - not your boner. Therefore, when you are inspired you are more likely to exercise and maintain motivation. From aiding performance to pushing your workout intensity just a little bit further, music does greatly influences movement. . 🔥 What genre of songs/tracks do you listen to, during your workouts? & What is your current favorite track? 🤑🔥 . Comment below 👇 ______ References: Karageorghis, C. I.; Terry, P.C. (1997). The psychophysical effects of music in sport and exercise: a review. Journal of Sport Behavior. Volume 20, Issue 1
☀️ STRAWBERRY BANANA SMOOTHIE ☀️ . Healthy strawberry banana smoothie recipe made with just three ingredients. This smoothie tastes like an indulgent ice cream, but it is totally guilt free! . INGREDIENTS: . - 2 cups frozen strawberries - 1 fresh banana, peeled - 1 cup milk (Preferably almond milk) - 1 cup Ice - 1 tablespoon honey, if needed to sweeten INSTRUCTIONS: 1. Add all ingredients to a blender, and pulse until combined. Done :). Serve immediately. . (If the smoothie is too thick, add more milk. If it is too thin, add more fruit and/or ice.) __________________________________________________ Need a personalized diet plan suited to your needs? Click the link in my bio or CONTACT button to email me. 📩 trainwithnair@gmail.com 💻 www.trainwithnair.com Fully Customized Meal plans 🍏 Workout plans 💪 👇 www.TRAINWITHNAIR.com
Pregnancy might seem like the perfect time to sit back and relax. You might feel more tired than usual, your back might ache, and your ankles might be swollen. But guess what? There's more to pregnancy and exercise than skipping it entirely. Not only is it OK to participate in fitness activities during pregnancy, but doing so can have a positive impact on both baby and mom. You need to be physically active during pregnancy. It has terrific benefits that are associated with a better pregnancy outcome and even shorter labors. It's a win-win for baby and for mom. There are so many rumors out there, some started or perpetuated by popular pregnancy books, others the result of old wives' tales or outdated advice, so that many women really are confused about what they can and can't do. During pregnancy, exercise can: . 🔹Ease or prevent back pain and other discomforts 🔹Boost your mood and energy levels 🔹Help you sleep better 🔹Prevent excess weight gain 🔹Increase stamina and muscle strength . Exercise during pregnancy might also reduce the risk of gestational diabetes and pregnancy-related high blood pressure, as well as lessen the symptoms of postpartum depression. In addition, it might reduce the risk that your baby is born significantly larger than average (fetal macrosomia). Some women will not be able to exercise during pregnancy because of specific conditions or complications. So it's always best to get a doctor's advice before you start any exercise program. _____________________________________________________ If you're ready to start your transformation, click the link in my bio or CONTACT button to email me. 📩 trainwithnair@gmail.com 💻 www.trainwithnair.com Fully Customized Meal plans 🍏 Workout plans 💪 👇 www.TRAINWITHNAIR.com
💥PYRAMID OF MUSCLE GAIN💥 . Looking to start BUILDING MUSCLE FAST? . Use this pyramid as your guide, prioritize the steps at the bottom of the pyramid, but don't forget the things at the top! . CALORIC SURPLUS In order to gain muscle, you need to be eating in a calorie surplus. These calories will provide the extra resources that your body needs to build muscle. If you don't have that surplus, your body is going to be hard pressed to add mass. A 200-300 calories surplus is good to start building MUSCLE WITHOUT copious amounts of FAT. . WEIGHT TRAINING If you want to build muscle you NEED to give your body incentive to do so. We accomplish this by weight training and applying PROGRESSIVE OVERLOAD. This means that we are stimulating the muscles we are training which is forcing them to adapt and GROW back bigger and stronger than before. We need to make sure we are always progressing in the gym by increasing our weights/reps on our key lifts and adding more volume over time. AIM TO BE BETTER than the last time you were in the gym! This will keep progress going! . PROTEIN INTAKE You need to be getting between .72-1g per pound of bodyweight each day of protein. I try to aim for 1g per lb when I am trying to build muscle. I do this becasue there really is no downside to making sure you are getting enough. . CONSISTENCY This one you could make a case to move to number one. Without this everything else wont matter. If you follow all of these steps perfectly for only one day a week your not going to make much progress. BUT if you follow these principles CONSISTENTLY on MOST DAYS (some days not quite getting protein intake, only a small calorie surplus, little sleep some days, couple bad days in the gym) then YOU WILL make gains. . SLEEP You need to be getting at least 7-9 hours of sleep each night. If your trying to GROW then you need the proper recovery to allow your body to do so, which occurs mostly at night while we sleep. . SUPPS Supplements will only be responsible for maybe 2-3% of your progress. BUT if you are looking to MAXIMIZE muscle gain then that matters! Creatine, Whey protein, and pre workout can all HELP your progress. ___________________________________
💠🥑 AVOCADO EGG MIX 🥑💠 . I love this for my breakfast! So simple, yet so tasty! . Ingredients: - 4/6 large hard boiled eggs, coarsely chopped - 1 ripe medium avocado, slightly mashed - 2 Tbsp. fresh lemon juice - ½ tsp. sea salt . Instructions: . 1. Combine eggs, avocado, lemon juice, and salt in a medium bowl; mix well. __________________________________________________ Need a personalized diet plan suited to your needs? Click the link in my bio or CONTACT button to email me. 📩 trainwithnair@gmail.com 💻 www.trainwithnair.com Fully Customized Meal plans 🍏 Workout plans 💪 👇 www.TRAINWITHNAIR.com
There's no harm in exercising during your periods. This is because, when you exercise, your body releases a hormone called endorphin which helps reduce stress, cramps, headaches and the pain associated with periods. But one should not overexert themselves either. The limits vary from person to person. During periods, the level of discomfort/uneasiness felt differs from one woman to the other, so one should work out to a manageable extent. When it comes to the kind of exercises one can do – all exercises are okay apart from very intense core workouts and some yoga poses like headstands, shoulder stands and any other inverted poses. Moderate level of stretching, cardio exercises make periods easier to deal with. In terms of one’s diet, it is very important to have a light and balanced diet during periods to avoid sluggishness and depression. Avoid salty foods, too much sugar, alcohol and caffeine as well. Have a diet rich in protein, calcium, iron, and drink loads of water. Add a glass of milk to your diet to relieve pain. Aloe vera juice with honey is also known to ease the flow. That time of the month affects everyone differently, and you've likely found that it even varies in its impact from month to month, day to day. The key to maneuvering this scenario with minimal impact on your fitness routine is listening to your own body. ____________________________________________________ If you're ready to start your transformation, click the link in my bio or CONTACT button to email me. 📩 trainwithnair@gmail.com 💻 www.trainwithnair.com Fully Customized Meal plans 🍏 Workout plans 💪 👇 www.TRAINWITHNAIR.com
Kaushik (@dr.kaushik_raju ) my dear friend and online client has made some monumental changes not only to his body, but his outlook on life too! His has been the most incredible and inspiring transformations I've ever seen! . So proud of you Kaushik!! Seeing you take control of your life and make massive physical and mental changes makes me so happy. Amazing job brother! _____________________________________________________ If you're ready to start your transformation, click the link in my bio or CONTACT button to email me. 📩 trainwithnair@gmail.com 💻 www.trainwithnair.com Fully Customized Meal plans 🍏 Workout plans 💪 👇 www.TRAINWITHNAIR.com
💢 TANGY PINEAPPLE SALAD 💢 This perfectly refreshing Pineapple Salad is wonderfully easy to make and simply delicious. INGREDIENTS: - 1 cup pineapple, diced - 10 cherry tomatoes, diced - 1 cup parsley - 1 cup red onion, finely chopped - 3-4 jalapeno peppers, seeded and finely chopped - 2 tablespoons fresh lime juice (from 2 limes) - Salt and freshly ground black pepper - Hot pepper sauce, to taste, optional INSTRUCTIONS: 1. In a large bowl, combine pineapple, tomatoes, cilantro, red onion, and jalapenos. Add lime juice and toss to coat. 2. Season to taste with salt, pepper, and hot pepper sauce, if using. Allow flavors to blend at room temperature for 30 minutes, or chill until serving time. Yum! 😋💕 __________________________________________________ Need a personalized diet plan suited to your needs? Click the link in my bio or CONTACT button to email me. 📩 trainwithnair@gmail.com 💻 www.trainwithnair.com Fully Customized Meal plans 🍏 Workout plans 💪 👇 www.TRAINWITHNAIR.com
The concept of negative calorie foods, or the idea that you burn more calories digesting and metabolizing certain foods than the foods themselves contain, is more of a diet myth than a reality. Even though some foods may give your metabolism more of a boost than others, and some contribute so few calories to begin with that they do require a couple of extra calories for digestion, the extra calories burned won't be enough to affect your weight To understand why there is no real validity to the theory that negative calorie foods can be a weight loss aid, it helps to understand what a calorie is. By definition, a calorie is actually a measure of the amount of energy required to produce heat. In terms of food, a calorie is used to define the amount of stored energy in a particular food. If a food contains 50 calories, that is the potential amount of energy stored in that food. High calorie foods have more potential energy than low-calorie foods. Water has zero calories, and foods that contain a lot of water are very low in calories, but no food has a negative energy value. ____________________________________________________ If you're ready to start your transformation, click the link in my bio or CONTACT button to email me. 📩 trainwithnair@gmail.com 💻 www.trainwithnair.com Fully Customized Meal plans 🍏 Workout plans 💪 👇 www.TRAINWITHNAIR.com
If you’ve ever wondered, 💪🏼 What’s in a muscle?💪🏼 then read below 👇 . But first.. . We all want our muscles to get bigger, right? (Sure, some of you don’t but this is still good info to have 🤪) . In order to make them bigger, knowing what they are actually made of is super important. Im not talking about the cell structures here, I mean the real basic building blocks. Water makes up 75% of lean muscle tissue. Makes sense because water is the majority of the rest of our body too. So maybe getting that 3-4 litres in a day isn’t such a bad idea after all 🤷🏻‍♂️😉 . After that we have protein. 18 % is very significant. You’ve got to make sure you’re getting enough in your diet to satisfy the cellular demands. That doesn't mean you chug protein shakes all day to build dem jacked muscle fibras, nomsayin? . "ZOMG!!!.... BUT I NEED MY WHEY PROTONS BRO.. MY COACHER TOLD ME TO TAKE TWO FIDDY GRAMZ OF WHEY ISOLIT PROTONS!!!!" . Lol, no you don't. You just need 1gram per pound of lean muscle of "protons" everyday. And you can get them easily from normal food sources like chicken, eggs and soya/paneer. Calm down on the whey intake 😅 . And rounding out the rest, we have fat, vitamins, minerals and some carbs, which all play their part in maintaining healthy muscle tissue. . Let me know if you have any questions at all 🧐 . 👋 _____________________________________________________ If you're ready to start your transformation, click the link in my bio or CONTACT button to email me. 📩 trainwithnair@gmail.com 💻 www.trainwithnair.com Fully Customized Meal plans 🍏 Workout plans 💪 👇 www.TRAINWITHNAIR.com
♥️ EASY FLUFFY OAT PANCAKES ♥️ . Pancakes are so easy to make! It is fast, simple and you usually have all the ingredients on hand. I love pancakes!😋 . Ingredients: - 1 cup oats - 1 scoop whey - 2 tsp baking powder - ½ tsp salt - 2 tsp cinnamon - 1 large eggs - 1 cup slim milk - 2 tsp vanilla extract Directions: 1. Mix all dry ingredients in a bowl. 2. Add wet ingredients to the mixing bowl and mix well with a spoon until there are no more dry spots; don’t over-mix. 3. Top it with sliced banana and sugar-free maple/pancake syrup. __________________________________________________ Need a personalized diet plan suited to your needs? Click the link in my bio or CONTACT button to email me. 📩 trainwithnair@gmail.com 💻 www.trainwithnair.com Fully Customized Meal plans 🍏 Workout plans 💪 👇 www.TRAINWITHNAIR.com
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