#Tks to @flexible .bear ・・・ BEST EXERCISES FOR BIGGER ARMS ⠀ -⠀ If you want big arms, then you need to focus on getting stronger in the big compound upper body lifts.⠀ -⠀ My 2 favourites are close grip chin-ups and close grip bench press.⠀ -⠀ Aim to add 50lbs (in the 6-10 rep range ) to each lift by this time next year and your arms will grow.⠀ -⠀ To finish it off, I love incline dumbbell curls and overhead triceps extensions. Try to get stronger in the 8-15 rep range on these, and finish off your arm workouts with a nice pump.⠀ -⠀ via @jmaxfitness ⠀ -⠀ If someone you know is trying to build their 11-inch pythons, then send them here.
#Repost @jessemcpdt ・・・ Follow @vatcheshakarian for daily fat loss tips What is a calorie deficit? As a human being, you burn calories as fuel. To maintain your weight you need to be putting in as many calories as you are putting out. This is called energy balance. . ⚖ Imagine that balance as a scale. . 🍽 To put on more weight (body fat ) you need to eat more calories than you're using each day. . 🏃♀ To lose weight (body fat ) you need to either eat fewer calories, or move more to tip the balance towards being in a deficit. . Me personally? I went from doing full-time PT and walking over 25,000 steps a day. Now I'm coaching online and sitting at a laptop more, sometimes I'm only doing 3-5k steps in a day. That's meant I EITHER reduce my calorie intake (eat less ) or increase my energy output (move more ) or do a bit of both to maintain my weight. . 4⃣ Your energy output is made of four components that burn calories: . ✅ BMR (Basal Metabolic Rate ) the amount of calories that are burned when you are at rest. So think of it as your heart pumping the blood round your body, your lungs breathing, your brain functioning etc. . ✅ NEAT (Non-Exercise Activity Thermogenesis ) the calories your body burns moving day to day. Walking, fidgeting, heck even brushing your teeth burns a couple of calories. For example - my NEAT was high in the past clocking up 25k steps compared to my recent 3-5k steps. . ✅ EAT (Exercise Activity Thermogenesis ) the calories you burn doing conscious exercise activity. That weights session, that swim, that run. That's classed as EAT. This is what I had to increase recently to tip my energy balance. . ✅ TOF (Thermic Effect From Food ) These are the calories that are burned by your body to break down and digest your food. This can be as high as 10% of your energy expenditure with a high protein diet. So eat more protein and you'll also burn calories by digesting it! Cool eh? . ⬆ For us at Body Smart we know the easiest way to create a deficit is to focus on all of these. Move a little more, eat a little less, eat enough protein. It really is as simple as that! Always remember the balance and you can't go wrong. . Credit - @bodysmartfitness
・・・ 6 Truths About Fat Loss By @vatcheshakarian Hey, friends. I hope you are all doing well. Make sure you are following @vatcheshakarian for daily fat loss tips. New posts everyday! Okay, so today, I'm talking about 6 truths about fat loss. Here are 6 things you will probably experience on your fat loss journey. Let's dive right into it. 1 ) It won't be easy. If anyone tries to tell you that changing your life and restricting calories is easy, it's not. Transitioning into a healthy lifestyle is never easy, but it is well worth it. You got this! 2 ) You will be hungry. This is just a given. If you are in a calorie deficit and eating fewer calories than you normally would, you're going to be hungry. A good way to combat this hunger is to eat nutritious foods like fruits, vegetables, lean meats, legumes, and whole grains. 3 ) You might mess up. In fact, you will probably mess up. And I'm not saying this to be rude. I'm saying this because I messed up when I was starting to lose fat. I ate too many calories, I thought I needed to drown myself in cardio, and I was too restrictive with my food choices! Now, I learned that I do not need to put myself through that again, and neither do you! 4 ) You will need to be patient. You did not gain all your weight overnight, so don't expect to lose it all overnight. Fat loss is going to take time. Don't think of it like a sprint, think of it like a marathon, or even a triathalon. There are many obstacles to get past. It takes time!! 5 ) You will need to be consistent. This one is huge. Don't strive for perfection. We are not perfect. We are human beings. Strive for consistency. Show up and put in the work. If you slip up, get right back on track. It happens. You got this. 6 ) Your future self will thank you. Right now, it may seem daunting. You are probably saying "why am I doing this?" but in the future, when you are healthier and more confident in your body, you will be so proud of yourself. I sure am. I never want to go back to being unhealthy. Healthy living is definitely for me. I hope these truths/tips help you out. I know things can get difficult out there, but I
#Tks to @veganhealthhub ・・・ Tips from our resident dietician! • • • • • WHAT TO HAVE FOR BREAKFAST BY @THEPLANTPOTENTIAL This is the type of breakfast I want to see people eating. Getting a variety of grains, fruit and seeds into themselves at breakfast. PRO TIPS: Use a high protein and calcium fortified plant milk like soy + a tablespoon of omega 3 rich seeds like flax (linseed ), chia or hemp. Having a bowl of cereal/oats with fortified soy milk, fruit and flax/chia seeds OR a big smoothie with oats, flax seeds, mango, blueberries, soy milk ). Protein powder in smoothies is useful for an athlete or someone aiming to build muscle. A solid breakfast can help meet a nice chunk of your nutrition needs for the day. So many people have restrictive approaches to nutrition… WHAT SHOULD I AVOID EATING!? I HATE this question because nothing should be off the table… We should just prioritize eating MORE of the nutrient dense stuff! 80% less processed plant-foods 20% literally anything you want… Check out @veganhealthhub for my nutrition guide and meal plans for fat loss or muscle gain on a balanced vegan diet! #veganmeals #veganbreakfast #vegannutrition #vegan #plantbased #plantbaseddiet #veganmealplan #healthyvegan #smartvegan #nomeatathlete #vegains #plantpower #plantpotential
Fuelling myself this morning with so quick easy formula. Full for hours with nutrients in the bank 🏦 — 1. Mother nature’s multi vitamin = Eggs: 3 scrambled eggs cooked in ghee . I like to rotate between hen and duck eggs. Loaded with choline vital for optimal liver function, methylation and for every cell membrane in our bodies! — 2. Heirloom tomatoes: devouring these as they as in season and relatively cheapest and best time to consume in the 🇬🇧. Picked these up at Notting hill farmers market! Different colours + sizes 🌈 — 3. Serrano ham, took advantage of the reduced price offer. Alternatively for additional protein sources would be more eggs, smoked fish, leftover protein from night before or other plant based sources such as pan roasted chickpeas. — 4. Fats. Mozzarella because with tomatoes there is no better combination in addition to the extra fats to absorb all the fat soluble vitamins and phytonutrients such as lycopene present in the tomatoes! + fresh basil leaves from my herb pot area by the window 🌿 — Simple idea - formula , remember these are ideas to get you 💭 and your own creative juices going! Enjoy Ryan ✌🏽💫🌞 . . . #eggs #paleo #healthyrecipes #paleodiet #easyrecipes #glutenfree #whole30 #nutrition #lowcarb #lchf #healthymeals #fitfood #jerf #homemadefood #foodforthought #wholefoods #notadiet #keto #grainfree #recipe #healthyeating #farmersmarket #realfood #homecooking #paleofood #cleaneating #guthealth #biohacking #intermittentfasting #foodforthought
#Repost @dirtifitness with @make_repost ・・・ CHEAP PROTEIN . FOLLOW for more tips on EATING HEALTHY🥗 and GETTING FIT💪 👉 @dirtifitness 👉 @dirtifitness 👉 @dirtifitness . COMMENT👇👇What’s your favorite protein?! . Protein on a budget is a real issue and i’m here to help. There are some great protein sources that are cheap and tasty. . You have to decide if you need variety in your meals or if you can survive with a few basic things. . I personally eat eggs everyday it’s one of my favorites protein sources. I also do the same with chicken. With just a little work you can make them taste great and you can ensure you’re getting the protein you need. . There are so many recipes that you can find online or on my Instagram! That are going to really help you enjoy the food you eat. . Don’t let a budget stop you get the basics and make them great. . . . . Credit: @fastandswole #fittips #diettips #diethelp #nutrition101 #weightlosstips #weightlosshelp #macrocounter #flexiblediet #flexibledieter #fatlosstips #cleaneating #healthyeating #fatloss #healthyfood #cleaneats #fitfood #food #nutrition #mealprep #healthyliving #goodmoodfood #carbs #weightloss #lifestyle #weightlossjourney #diet
Follow @vatcheshakarian for daily fat loss tips. Do you feel like you’re doing everything right but your progress is slower than the line at the DMV? Or worse, results have come to a stop? 🤭 ⠀ I’ve been there 🙋🏼♀️ It’s frustrating as hell, right? You’re going in circles feeling like a blind mouse 🐭 ⠀ 💥 I have good news for you.. you aren’t destined for fat loss failure.. You’re just making some common mistakes that can be easily fixed! ⠀ 99% of the time, the reason you aren’t seeing results is because of ONE thing.: ⠀ You’re👏🏼still👏🏼eating👏🏼too👏🏼many👏🏼calories!! The reason we gain weight is by eating in a calorie surplus. We need to be in a calorie deficit to burn fat. ⠀ ❌Not accounting for all the extra bites, licks, and tastes, which add up over time ❌Staying on track most of the week, but way overdoing it on the weekends, destroying your deficit. ❌Overeating healthy foods like avocado, nuts, dried fruit and olive oil. ❌Eyeballing portion sizes & poorly estimating. ⠀ If you have all that in check, then here’s some other not so common reasons: ⠀ 👎🏼Doing more cardio than strength training. Yes, cardio burns calories, but it does nothing to change your shape or physique. You may get smaller, but you won’t get more toned unless you are lifting. 👎🏼Not prioritizing your steps. If you’re killing it in the gym, but sedentary otherwise, you’re missing out on tons of extra calories burned from movement. 👎🏼Dieting for too long. your metabolism will take a hit & the calories you burn will decrease. Take a diet break every 4-6 weeks. 👎🏼Too little sleep & too much stress. This combo will increase hunger, cravings & decrease willpower, making it harder to stay in a deficit. ⠀ 🤯And finally, you haven’t put on your patience pants.. Fat loss takes TIME! It’s not an overnight process, so you gotta be patient & play the long game. ⠀ Post a “👏🏼” below if this helped. Credit to @saltylifts
☕️THAT 9-5 GRIND I don’t work a 9-5, I work way too many more hours than this. However, you can use this set up to your advantage if you are trying to gain weight. The key is to bring your food with you!! When you do this you are much less likely to order take out or indulge in office or gas station snacks. @physiqueandstrength Thank you for 20k follows!!!! I love and appreciate you all. ❤️ Train hard and follow: Chris Saint @savageathletic - PROGRESS NOT PERFECTION. - 💪🏼FOLLOW FOR TIPS ON GROWTH, SHREDS, AND BUSTING PLATEAUS.💪🏼
🥑Get to know your avocados! ⠀ A DELICIOUS superfood. This fruit is high in all the right kind of fat. Amongst all the different types, Hass avocados are the most popular variety. But avocados come in many different shapes, sizes, textures, and colors; sometimes changing properties once they ripen. Avocados are versatile, and can be added to salads and sandwiches, or made into avocado spreads, and of course, guac.⠀ ⠀ Wanna learn more about them? Here are the deets:⠀ 🥑Hass: Velvety texture and rich, nutty flavor. They have a thick, bumpy, easy to peel skin and are perfect for making guacamole.⠀ 🥑Gwen: Similar in taste and texture to Hass avocados, but bigger with a creamy, gold-green, flavorful flesh. The skin is pebbly, and super easy to peel.⠀ 🥑Pinkerton: These have a longer appearance, a pale green skin, and a small seed. They are creamy, flavorful, nutty, and high in oil content.⠀ 🥑Fuertes: These are bigger sized avocados with a dense, slightly oily texture featuring notes of hazelnut. ⠀ 🥑Bacon: They are freckled, with green skin, and an unusually bright yellow flesh that tastes light and delicate. The seed within bacon avocados is large, and the oil content of the flesh is high.⠀ 🥑Lamb Hass: These are a cross between Hass Avocados and a Gwen Avocados. Lamb Hass is a precocious, high yielding, late season avocado with good quality fruit. ⠀ ---⠀ Which is your favorite type of avocado? - Credit- @mealpreponfleek #mealprep #healthy #health #healthyeating #fitfam #cleaneating #eatclean #healthyfood #healthylifestyle #fit #diet #healthy #food #nutrition #healthyeating #healthychoices #lifestyle #eathealthy #intuitiveeating #healthyweight #weightloss #healthylife #healthynothungryl #eatwell #eatingwell #avocado #avocadolovers #avocados
VEGAN Mug Cake!😋TAG someone who should do THIS for YOU!🌱 ➖ 👉 Here is a quick and easy MUG CAKE RECIPE for you! Vegan DESSERT for the go, if you want so... 😂🤷♂️ ➖ 👉 Ingredients you'll need: 2 TBLSP. Oat Flour, 3 TBLSP. Cacao powder, 25g dark chocolate chips, 2 TBLSP. Maple syrup, 1 TBLSP. Peanut butter, 3 TBLSP. Oat milk, 1/4 TBLSP. Baking powder, optional to add is 1 TBLSP. vanilla extract ➖ 🔥HOW TO: Simply mix all the ingredients together in a mug except the dark chocolate chips, stir well and put in the microwave for a few minutes until cooked! Add the chocolate chips on top while microwaving so that they melt a little but not too much! That's it! 👌 ➖ Definitely try out this recipe and let me know if you liked it, also feel free to add more ingredients like a banana to make this RECIPE even more delicious! 🙌🌱 ➖ ◾ FOLLOW @plantsforfit ☑ ◾ LIKE & SHARE this post with everyone you know ☑ ◾ TURN ON MY POST NOTIFICATIONS ☑ ➖ #veganmugcake #mugcakes #mugcake
Comment down below what you are grateful for. I really want you guys to try this ❤️☺️ it worked for me!
’Chick’n’ (tofu ) tenders and fries 😍 Freezing tofu is a game changer. The texture becomes more ‘spongy’ and it’s great for making ‘chicken’ nuggets. (It’s been a while since I made these but they’re still as delicious as I remembered 🤤. ) My friend Sara @thevegansara makes a delicious BBQ version. Have a beautiful day friends.?? • • • • • • 🥁Featuring : @cookingforpeanuts 🙏Thanks for creating this vegan deliciousness • • • • • • Follow us and drop a like: @plants_are_delicious Tag #plants_are_delicious to get featured 📙Checkout our recipe collection (link in bio )! • • • • • • 🔥Recipe: slice 1-14oz packet extra-firm tofu into approximately 1/2-to 3/4- inch thick rectangles. Freeze on baking sheet overnight. (You can freeze as is in original packaging but it takes longer and I don’t find it as effective. ) Thaw at room temperature before gently pressing to remove excess liquid. Season with salt and pepper. Mix: 1/2 cup all-purpose flour, 3 tbsp nutritional yeast, 1 tsp Cajun seasoning (or your favorite seasonings...ex. garlic powder, chili powder, cayenne, paprika ), 1 tsp salt, 1/2 tsp black pepper. Cut tofu rectangles into 1/2-inch wide sticks. Roll tofu in flour mixture twice to get sufficient coating. Heat neutral oil to frying pan. (Should be enough oil to reach half way up the sides of tofu sticks. ) Pan fry tofu in hot oil until crispy on each side. (Served with sriracha ketchup and fries. ) . P. S. Have you seen our recipe collection? 30 easy and delicious vegan recipes for every day (link in bio ) 😋 . . . #whatveganseat #vegansofinstagram #veganfood #veganfoodporn #veganfoodie #veganeats #eatplants #eatyourveggies #healthyvegan #herbivore #plantbased #glutenfree #veganrecipes #veganlunch #veganbowl #veganbowls #vegandinner #veganfoodshare #vegano #tofu #sriracha #bestofvegan #feedfeed #highcarb #veganlove #dairyfree #food52 #wholefoods #veganfoodspot
Did you know that about hammer curls ? 😳 ⚠️If you want a bigger biceps and if you wanna build muscle and lose fat follow me @rob_its_gymtime for more effective information 😊💪🏻
• By cleansing your colon you will instantly feel lighter, more energized, better at absorbing nutrients and resistant to cravings! 🍍🥒 Follow 👉🏽 @benutrimental for more health posts! #benutrimental #naturalremedy #holistic #holistichealth #tag #naturalmedicine #pineapple #cucumber #colon #coloncleanse #cleaneating #comment #organic #plantbased #mindbodysoul #naturalhealing
Healthier Chocolate Chip Banana Bread🍌🍞🍫 150 Calories ... Swipe for a step-by-step guide 💃🏻 and see below for details x This Bread is SERIOUSLY DELIGHTFUL! The ingredients and method are very easy which makes this excellent for a #breakfast #snack or #dessert option. Add all of your ingredients to the blender, bake while you're showering...you'll then be beckoned back into your kitchen by a heavenly aroma, and your family will think you're a professional Baker with superhuman capabilities! makes 12 servings Ingredients: 2 cups rolled oats 1 tsp baking soda 1/2 tsp salt 3 ripe bananas 1/4 cup raw honey or maple syrup 2 large #eggs cinnamon, vanilla, nuts, optional 2 Tbsps melted ghee, butter, or oil 1/4 cup #chocolate chips Instructions: Preheat oven 350 degrees and line an 8x4 inch loaf pan. Place the oats and baking soda in a blender, and add in the remaining ingredients, except for the chocolate chips, and pulse. Stir in the chocolate chips, then pour the mixture into your loaf pan. If you want to, sprinkle chocolate chips and set 1/2 of a sliced #banana on top of the #bread as shown to make it look pretty. Bake for 35-45 minutes Allow bread to cool on a rack, then slice and serve! Hope you love this recipe by @cleanfoodcrush It’s a great delicious and healthier version ⠀ #fruit #recipe #mealprep #weightloss #calories #nutrition #healthyeating #veganfood #vegan #diet #plantbased #dảiyfree
TRAIN YOUR BRAIN LIKE A MUSCLE by @skiman .factual.fitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1 ) Converse more. -Talk with a colleague, or just a complete stranger. Ask questions, be inquisitive. Anything that can get your brain thinking of something new. New is good for the brain as it fires new responses and signals in the brain. 2 ) Read more. This doesn't mean on your smartphone or tablet btw. By analyzing words, the sentence structure puts our minds in a imaginary state. We visualize what a certain place may look like, what it may feel like to accomplish a certain task we are learning about. Visualization is very powerful for the mind, a lot of what we can picture as future thoughts sometimes becomes reality. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3 ) Never stop learning. -Just like exercising whenever you don't use your muscles they atrophy, same thing happens whenever the mind is not being used. Try something like learning a new skill or a new language. Subscribe to a new "word of the day" site, I'm sure there's apps out there today to bring these to your smartphone daily and it only takes a few minutes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4 ) Play thinking games. -I don't mean, like Call of Duty, World of War Craft etc... Something like crossword puzzles, regular puzzles. Anything that will get your brain in finding solutions. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 5 ) Challenge your mind with numbers. -Try figuring out your macros and your diet and nutrition without an app, haha! Actually this is a good example of not using calculators, apps, smartphones etc... Instead try figuring out the correct solution in your head and then double check it with a calculator later. Unless your every day job is dealing with numbers we are usually out of the loop. Hope that helps! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you made it this far, please comment below "🧠 STRENGTH" as it helps me to see that I'm making a difference in your fitness goals. As always, have a great day! -Ski - - 📚 Are you struggling with diet and training routines? "Fitness Foundations: A Beginner's Guide" eBook 📚 is now available! ☝️Check it out by clicking on the link in my bio! - Follow me @skiman .factual.fitness for daily nutritional & training advice! #skimanfactualfitness #brainpower #brainstrength #mindset
Awesome post by @nattyknowledge 🧠🔥! . Did you know there is more than one way to use a leg press... The leg press is an excellent piece of equipment that can be manipulated to target different parts of your legs. In particular, changing your foot positioning can change the area of activation. (Legs are not something you can fully isolate, but can to a degree! ) Try it out and tag someone with small legs! #leaveyourprynt #myoprynt #myocore #musclebuilding #musclegrowth #hypertrophy #gainingmuscle #powerbuilding #musclebuilding #buildingmuscle #musclemass #musclegrowth #nattyprofessor #nattyknowledge #bodybuilding #naturalbodybuilding #legday #squatday #legworkout #legworkouts #chestworkout #backworkout #fitness #fitnessmotivation
🔹 Achieve Progressive Overload 🔹 - What’s progressive overload? Exactly what it sounds like. - Gradually increasing the stimulus you’re putting on your body, so your body can gradually change to accommodate for it. - Here’s a little cheat sheet of 8 ways you can tweak your training from one workout to the next to make progress: - 1. Increase the weight you’re using. - 2. Increase reps. So if in workout one you used 50 lbs for 8 reps, in workout two get 9 reps, or 10, or 11, etc. - 3. Slow your tempo. Same weight, same reps, slower reps. - 4. Decrease your leverage. If last week you incline benched on a 30 degree incline, try to hit the same weight and reps on a 45 degree incline. Change the angle of exercises to make them harder. - 5. Decrease rest. Time your workouts, if all else stayed the same but you did your workout in 5 minutes less time, congratulations, that’s progress. - 6. Increase frequency by training specific muscles on a more frequent basis. - 7. Improve efficiency by performing the same set with less effort. - 8. Maintain all other factors of pressure overload while at a lighter body weight. - And for reading to the bottom I’ll give you a bonus 9th way to create progressive overload: increase the sets you perform an exercise in. Example: Three sets week one, four sets week two. - If your training doesn’t change your body won’t either, make shit harder now and it’ll pay off in the long run. 👊 - And if you have a friend who needs to change their training, tag them for me, maybe this can help : ) thanks! . . . . . . . #medichbrand #progressiveoverload #progress #progresspic #progressnotperfection #progresspics #progressing #progressisprogress #fitnessprogress #progressdaily #progressoverperfection #gymprogress #overload #gym #gymlife #gyms #gym 💪💪 #gymtips #gymhelp #gymgoals #gymtime 💪 #gymaholic #gymfitness #gymlife 💪 #gymrat #gymgrind #buildmuscle #buildmuscles #buildmuscleburnfat #múclebuilding
🚨See @cbmfit_ for more . Lemon water by @shannonbillowsfitness . I get this questions a lot believe it or not. I don’t know when lemon turned into a super food that alkaline cleansed your body. Sure it’s a great idea to drink more water and if you like the taste of lemon in your water, go for it. Just know it isn’t going to melt far off your hips or improve your liver or any crazy talk like that. It’s lemon and water, don’t be dumb. . #musclebuilding #musclegrowth #gainingmuscle #bodybuilding #buildmuscle #musclegain #protein #squat #deadlift #sixpack #bench #workout #abs #exercise #diet #fatloss #ripped #fitspo #cleaneating #cleaneatingrecipe #eatclean #eatbigtogetbig #caloriecounting #countingmacros #countingcalories #fatlosstips #fatlossgoals #fattofit #fat2fit #dietplan
Vitamins and minerals in emoji language 🙌🏼 Conclusion after making this: WE NEED A LOT MORE EMOJIS!!!🍞🍫🍍🌿🥦🦐🐙💛🌻🍓🍊🍅🍆⠀ _⠀ Comment below with 2 of your favorite sources of vitamins and minerals - in emoji form, of course. 😉⠀ 🥬⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 😘 Note that these are not the only sources! While I was making this I was mindblown a couple of times. Broccoli has more vitamin C than an orange (per 100g ) whuuuuut 🤯 Is there something in this list that you didn’t know yet? Or any questions? Something that’s not clear? Let me know in the comments! 👇🏼⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ _⠀⠀ Make sure you're following @healthyfoodadvice via @nubskitchen #MPOFWhatToEat #MealPrepOnFleek ⠀⠀⠀ _⠀⠀ #guthealth #healthygut #immunebooster #cleanliving #superfoods #nourishyourbody #cleaneating #fitfood #mealprepmonday #mealprep #probiotic #probiotics #traderjoes #groceries #foodfacts #cleaneats #fitfood #weightloss #holiday #wholefoods #foodideas #travelfood #mealpreponfleek #mealprepsunday #groceries #vitamins #minerals
Pressing Angles by @evolvetrainingsystem . TAG-SAVE-SHARE with someone that could use this . Follow @ejmfittips for MOREEEEEEE . The chest will always get engaged as a whole while chest pressing, but different bench angles will target the muscle fibers differently . Mix in different angles, different grips, different tempos, and good form to keep challenging yourself
⭕️DB SIDE LATERAL RAISES⭕️ Partnered up with @annaquinnfitness for this post! Here's a Side Lateral Raise tutorial cue that can help you perform the exercise better. Most people try to simply lift the DBs up without actually allowing the lateral head of the deltoids to be the prime movers, either allowing the traps or the anterior delt to do most of the work. That's not the goal, atleast if we're trying to grow our lateral head of the deltoid. Instead, drive the movement by visualizing the deltoid in your head and actively trying to get the insertion (long bone of the upper arm ) closer to the origin (acromion of the scapula ). That should be your goal when performing lateral raises. This cue alone helps you isolate the lateral head and can definitely help you perform the side raises better, with a much controlled and qualitative technique. When it comes to the execution, lift your upper arms to sides until elbows are shoulder height. Maintain elbows' height above or equal to wrists. Lower the arms and repeat. some slight leaning forward (~30 degrees ) can be of great help too especially if you typically experience discomfort at the shoulder when performing the exercise. Keep the elbows pointed high while maintaining slight bend (10° to 30° angle ) throughout the movement. At top of movement, elbows (not necessarily dumbbells ) should be directly lateral to shoulders since elbows are slightly bent forward. Dumbbells are raised by shoulder abduction, not external rotation. Also, if elbows drop lower than wrists, front deltoids become primary mover instead of lateral deltoids, so try not to do that and keep the resistance targeted to the 𝘴𝘪𝘥𝘦 𝘥𝘦𝘭𝘵. Since these muscles are very small (and it's damn easy to get injured ) I suggest focusing on the 𝐪𝐮𝐚𝐥𝐢𝐭𝐲 & 𝐪𝐮𝐚𝐧𝐭𝐢𝐭𝐲 of reps rather than intensity (% of load ) focusing on a 8-20 rep range with proper form. 🔥🔥🔥TAG Somebody who wants to grow some pumpkin delts!