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LUXXE PROTECT!

Laging PUYAT? KULANG SA TULOG?
Stressed? Too tired? Lack of sleep? Get sick easily? Try this! LUXXE PROTECT PURE GRAPE SEED EXTRACT: ✔️50 times more powerful than vitamins C
✔️20 times more powerful than vitamins E
✔️ Power booster to all luxxe products
✔️Stress reliever
✔️Remove pimples/acne marks
✔️ anti-inflammatory
✔️Anti-alergy
✔️improve blood circulation
✔️Promotes heeling process
✔️Helps skin to remain Young looking
✔️improves tissue elasticity

Overall, LUXXE PROTECT is for immune booster and disease prevention. Try it now!

DM ME for more details,
WhatsApp x Viber 📞 09496684278

#stressrelief #vitaminsea #protect #booster #pimples #remove #anti #allergy  #improvement #blood #lookyounger #skincareroutine #acne #beautysecret #prettylook #change #transformation #usa#philippines🇵🇭 #Korean #newlook
LUXXE PROTECT! Laging PUYAT? KULANG SA TULOG? Stressed? Too tired? Lack of sleep? Get sick easily? Try this! LUXXE PROTECT PURE GRAPE SEED EXTRACT: ✔️50 times more powerful than vitamins C ✔️20 times more powerful than vitamins E ✔️ Power booster to all luxxe products ✔️Stress reliever ✔️Remove pimples/acne marks ✔️ anti-inflammatory ✔️Anti-alergy ✔️improve blood circulation ✔️Promotes heeling process ✔️Helps skin to remain Young looking ✔️improves tissue elasticity Overall, LUXXE PROTECT is for immune booster and disease prevention. Try it now! DM ME for more details, WhatsApp x Viber 📞 09496684278 #stressrelief #vitaminsea #protect #booster #pimples #remove #anti #allergy #improvement #blood #lookyounger #skincareroutine #acne #beautysecret #prettylook #change #transformation #usa #philippines🇵🇭 #Korean #newlook
#transformations 
Same guy, same t-shirt but a different version 😉
#gaining #transformation 
Trained by @mhamza9999
LUXXE PROTECT!

Laging PUYAT? KULANG SA TULOG?
Stressed? Too tired? Lack of sleep? Get sick easily? Try this! LUXXE PROTECT PURE GRAPE SEED EXTRACT: ✔️50 times more powerful than vitamins C
✔️20 times more powerful than vitamins E
✔️ Power booster to all luxxe products
✔️Stress reliever
✔️Remove pimples/acne marks
✔️ anti-inflammatory
✔️Anti-alergy
✔️improve blood circulation
✔️Promotes heeling process
✔️Helps skin to remain Young looking
✔️improves tissue elasticity

Overall, LUXXE PROTECT is for immune booster and disease prevention. Try it now!

DM ME for more details,
WhatsApp x Viber 📞 09496684278

#stressrelief #vitaminsea #protect #booster #pimples #remove #anti #allergy  #improvement #blood #lookyounger #skincareroutine #acne #beautysecret #prettylook #change #transformation #usa#philippines🇵🇭 #Korean #newlook
LUXXE PROTECT! Laging PUYAT? KULANG SA TULOG? Stressed? Too tired? Lack of sleep? Get sick easily? Try this! LUXXE PROTECT PURE GRAPE SEED EXTRACT: ✔️50 times more powerful than vitamins C ✔️20 times more powerful than vitamins E ✔️ Power booster to all luxxe products ✔️Stress reliever ✔️Remove pimples/acne marks ✔️ anti-inflammatory ✔️Anti-alergy ✔️improve blood circulation ✔️Promotes heeling process ✔️Helps skin to remain Young looking ✔️improves tissue elasticity Overall, LUXXE PROTECT is for immune booster and disease prevention. Try it now! DM ME for more details, WhatsApp x Viber 📞 09496684278 #stressrelief #vitaminsea #protect #booster #pimples #remove #anti #allergy #improvement #blood #lookyounger #skincareroutine #acne #beautysecret #prettylook #change #transformation #usa #philippines🇵🇭 #Korean #newlook
Dagens Mantra - Rör på dig 🔥
Dagens Mantra - Rör på dig 🔥
LUXXE PROTECT!

Laging PUYAT? KULANG SA TULOG?
Stressed? Too tired? Lack of sleep? Get sick easily? Try this! LUXXE PROTECT PURE GRAPE SEED EXTRACT: ✔️50 times more powerful than vitamins C
✔️20 times more powerful than vitamins E
✔️ Power booster to all luxxe products
✔️Stress reliever
✔️Remove pimples/acne marks
✔️ anti-inflammatory
✔️Anti-alergy
✔️improve blood circulation
✔️Promotes heeling process
✔️Helps skin to remain Young looking
✔️improves tissue elasticity

Overall, LUXXE PROTECT is for immune booster and disease prevention. Try it now!

DM ME for more details,
WhatsApp x Viber 📞 09496684278

#stressrelief #vitaminsea #protect #booster #pimples #remove #anti #allergy  #improvement #blood #lookyounger #skincareroutine #acne #beautysecret #prettylook #change #transformation #usa#philippines🇵🇭 #Korean #newlook
LUXXE PROTECT! Laging PUYAT? KULANG SA TULOG? Stressed? Too tired? Lack of sleep? Get sick easily? Try this! LUXXE PROTECT PURE GRAPE SEED EXTRACT: ✔️50 times more powerful than vitamins C ✔️20 times more powerful than vitamins E ✔️ Power booster to all luxxe products ✔️Stress reliever ✔️Remove pimples/acne marks ✔️ anti-inflammatory ✔️Anti-alergy ✔️improve blood circulation ✔️Promotes heeling process ✔️Helps skin to remain Young looking ✔️improves tissue elasticity Overall, LUXXE PROTECT is for immune booster and disease prevention. Try it now! DM ME for more details, WhatsApp x Viber 📞 09496684278 #stressrelief #vitaminsea #protect #booster #pimples #remove #anti #allergy #improvement #blood #lookyounger #skincareroutine #acne #beautysecret #prettylook #change #transformation #usa #philippines🇵🇭 #Korean #newlook
السلام عليكم
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اليوم بعطيكم خطوات و تكتيكات لمدة 7 أيام ، اذا مشيتو عليها ، راح تتخلصون من أي تخبيصه باذن الله .
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لاحظوا قلت تخبيصه ، ما قلت خطوات تسوونها تنزل لكم آخر ٣-٥ كيلو 😋 ، و التخبيصه المقصوده إلي تكون بين ٢-٥ أيام فقط مو أكثر .
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ليش مهمه هالخطوات و حق منو؟
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مهمه للأشخاص إلي لما تخبص يخترب شغل شهر و أحياناً شهرين ، و الجسم ما يرجع ينزل الوزن إلي زادوه بسهوله ، يحتاجون شهر! علشان ينزلون خربطة ٣ أيام سفر !!.
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و اغلب إلي يعانون من هالمشكله إلي تكون أصلاً عندهم مشاكل صحيه مثل مقاومة الانسولين و التكيسات و القولون العصبي و الغده إلخ .. أما كجسم طبيعي و حرقه طبيعي ، خلال يومين ثلاث يرجع الوزن طبيعي.
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أنا كنت من البشر هذول ، الي اذا فتحت بالأكل بغض النظر ليش ، اقعد ٤-٦ اسابيع انزل الكيلوات إلي زدتهم.
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التكتيكات:
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أول ثلاث أيام ، تحمل شوي ، خصوصاً التخبيص الي يكون ٣-٥ أيام ، الجسم تعود عالسكر و التخربط .
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نظامك أول ثلاث أيام كالتالي .
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١. تشرب ماي ضعف إلي جسمك محتاجه ، مثال جسمي محتاج ( ٢ لتر باليوم ) ، اشرب ٤ لتر ، وايد ؟ لا مو وايد ، اشرب ماي و روح الحمام ، هالحركه مقصوده.
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٢. امتنع عن أي شي فيه سكر / سكريات مصنعه / ستيفا / أي شي سكر ، حتى الفواكه ! عيش هالثلاث أيام 0 سكر ، و ممنوع أي سوالف جاهزه من بروتين بار و ايسكريم و غيره حتى لو كان حسب احتياجك.
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٣. امتنع عن النشويات السريعه و اعتمد عالبطيئه فقط لكن ( نصف احتياجك ) ! يعني احتياجك من الكاربوهيدرات ٢٢٠ غ باليوم ، تاكل فقط ١١٠ غرام بحد اقصى .. ( هذا الرقم فعلي و ليس وزن عالميزان ) ، التركيز عالخضار الورقيه و العاديه مو اقل من ٥ اكواب باليوم.
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٤. أمتنع عن اللحوم الحمراء ، ( نبي نريح عملية الهضم شوي ) ، تقدر تعتمد عالدجاج و الاسماك و البيض و البقوليات كمصدر بروتين في هذي الثلاث أيام و مسموح لك  دهون ( زيت زيتون + زيت جوز الهند و MCT oil) ، يفضل الامتناع عن الحليب و مشتاقته.
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٥. احتياجك من السعرات، قبل التخبيص لكن مثل ما قلنا فوق راح تستقطع نصف كاربويهدراتك ، فراح يقل الاحتياج مؤقتاً هالثلاث أيام فقط.
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٦. تمرينك .
( أول يوم ، مشي سريع لمدة ٤٥ دقيقه و تدخل بعدها سونا ١٥ دقيقه لو توفر ) .
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( ثاني يوم ، تتمرن ٢٥ دقيقه فقط HIIT ) .
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( ثالث يوم سباحه او رقص او اي كارديو مفضل فيه حركه لكل عضلات الجسم  مو على جهاز معين ، كارديو حر يحرك كل الجسم لمدة ٤٥ دقيقه ) .
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هذي فقط أول ثلاث أيام ! و لا تسوون هالخطوات أكثر من ثلاث أيام .
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يتبببع .. 1
السلام عليكم . . اليوم بعطيكم خطوات و تكتيكات لمدة 7 أيام ، اذا مشيتو عليها ، راح تتخلصون من أي تخبيصه باذن الله . . . لاحظوا قلت تخبيصه ، ما قلت خطوات تسوونها تنزل لكم آخر ٣-٥ كيلو 😋 ، و التخبيصه المقصوده إلي تكون بين ٢-٥ أيام فقط مو أكثر . . . ليش مهمه هالخطوات و حق منو؟ . . مهمه للأشخاص إلي لما تخبص يخترب شغل شهر و أحياناً شهرين ، و الجسم ما يرجع ينزل الوزن إلي زادوه بسهوله ، يحتاجون شهر! علشان ينزلون خربطة ٣ أيام سفر !!. . . و اغلب إلي يعانون من هالمشكله إلي تكون أصلاً عندهم مشاكل صحيه مثل مقاومة الانسولين و التكيسات و القولون العصبي و الغده إلخ .. أما كجسم طبيعي و حرقه طبيعي ، خلال يومين ثلاث يرجع الوزن طبيعي. . . أنا كنت من البشر هذول ، الي اذا فتحت بالأكل بغض النظر ليش ، اقعد ٤-٦ اسابيع انزل الكيلوات إلي زدتهم. . . التكتيكات: . . أول ثلاث أيام ، تحمل شوي ، خصوصاً التخبيص الي يكون ٣-٥ أيام ، الجسم تعود عالسكر و التخربط . . . نظامك أول ثلاث أيام كالتالي . . . ١. تشرب ماي ضعف إلي جسمك محتاجه ، مثال جسمي محتاج ( ٢ لتر باليوم ) ، اشرب ٤ لتر ، وايد ؟ لا مو وايد ، اشرب ماي و روح الحمام ، هالحركه مقصوده. . . ٢. امتنع عن أي شي فيه سكر / سكريات مصنعه / ستيفا / أي شي سكر ، حتى الفواكه ! عيش هالثلاث أيام 0 سكر ، و ممنوع أي سوالف جاهزه من بروتين بار و ايسكريم و غيره حتى لو كان حسب احتياجك. . . ٣. امتنع عن النشويات السريعه و اعتمد عالبطيئه فقط لكن ( نصف احتياجك ) ! يعني احتياجك من الكاربوهيدرات ٢٢٠ غ باليوم ، تاكل فقط ١١٠ غرام بحد اقصى .. ( هذا الرقم فعلي و ليس وزن عالميزان ) ، التركيز عالخضار الورقيه و العاديه مو اقل من ٥ اكواب باليوم. . . ٤. أمتنع عن اللحوم الحمراء ، ( نبي نريح عملية الهضم شوي ) ، تقدر تعتمد عالدجاج و الاسماك و البيض و البقوليات كمصدر بروتين في هذي الثلاث أيام و مسموح لك دهون ( زيت زيتون + زيت جوز الهند و MCT oil) ، يفضل الامتناع عن الحليب و مشتاقته. . . ٥. احتياجك من السعرات، قبل التخبيص لكن مثل ما قلنا فوق راح تستقطع نصف كاربويهدراتك ، فراح يقل الاحتياج مؤقتاً هالثلاث أيام فقط. . . ٦. تمرينك . ( أول يوم ، مشي سريع لمدة ٤٥ دقيقه و تدخل بعدها سونا ١٥ دقيقه لو توفر ) . . . ( ثاني يوم ، تتمرن ٢٥ دقيقه فقط HIIT ) . . . ( ثالث يوم سباحه او رقص او اي كارديو مفضل فيه حركه لكل عضلات الجسم مو على جهاز معين ، كارديو حر يحرك كل الجسم لمدة ٤٥ دقيقه ) . . . هذي فقط أول ثلاث أيام ! و لا تسوون هالخطوات أكثر من ثلاث أيام . . . يتبببع .. 1
Resonanz: Ich habe Anfang des Monats noch mal angefangen Kalorien zu zählen📓. Ruhe Verbrauch bei meiner Größe ca 1800 kcal. Ich habe direkt reduziert auf eine Tagesaufnahme von höchstens 1400 kcal 🔥🔥🔥. Zuerst mega schwer aber ich muss sagen mit der Zeit wird es angenehm auszuhalten. Zusätzlich sport ab dem 9.2. Und zwar soweit ich es schaffe jeden Tag 🏃‍♀️🏃‍♀️. Zudem habe ich mich hypnotisieren lassen. Ich weiß das nicht jeder dran glaubt aber ich tue es und denke es hat meine Motivation gestärkt 💪💪💪💪👌🏼🔥 Und ich muss sagen diese Kombination hat mich in 23 Tagen  3.7 KG erleichtert 💪💪 mein Ziel war es bis zu meinem Urlaub auf 70 KG zu sein und ich muss sagen ich bin guter Dinge.  Ich wünsche euch ein schönes Wochenende.
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#fitnessmotivation #fitness #fitgirl #fit #abnehmen #muscle #eat #eatclean#changelives #fitlife #fitnessgirl #fitfam #sportmotivation #weightloss #fit #abnehmen #urlaub #sunday #transformation #muskelaufbau #krafttraining #bodychange #foodlover #gym #sporty #muskelaufbau #motivation #letsgo #sport #wochenende
Resonanz: Ich habe Anfang des Monats noch mal angefangen Kalorien zu zählen📓. Ruhe Verbrauch bei meiner Größe ca 1800 kcal. Ich habe direkt reduziert auf eine Tagesaufnahme von höchstens 1400 kcal 🔥🔥🔥. Zuerst mega schwer aber ich muss sagen mit der Zeit wird es angenehm auszuhalten. Zusätzlich sport ab dem 9.2. Und zwar soweit ich es schaffe jeden Tag 🏃‍♀️🏃‍♀️. Zudem habe ich mich hypnotisieren lassen. Ich weiß das nicht jeder dran glaubt aber ich tue es und denke es hat meine Motivation gestärkt 💪💪💪💪👌🏼🔥 Und ich muss sagen diese Kombination hat mich in 23 Tagen 3.7 KG erleichtert 💪💪 mein Ziel war es bis zu meinem Urlaub auf 70 KG zu sein und ich muss sagen ich bin guter Dinge. Ich wünsche euch ein schönes Wochenende. ________________________________ #fitnessmotivation #fitness #fitgirl #fit #abnehmen #muscle #eat #eatclean #changelives #fitlife #fitnessgirl #fitfam #sportmotivation #weightloss #fit #abnehmen #urlaub #sunday #transformation #muskelaufbau #krafttraining #bodychange #foodlover #gym #sporty #muskelaufbau #motivation #letsgo #sport #wochenende
Cereal Latte! I wait all week for This!
Cereal Latte! I wait all week for This!
DAD V/s SON 🔥follow me @all_workout__tips for daily nutritional & training advice!☺ *Fix for yours strong muscles by! * @athleti.x➖➖➖➖➖➖➖
#fitness #bbg #e #music #gains #beastmode #gymlife #fitfam # #workout #supplements #shredded #nutrition #fit # # #goals #change #transformation #motivation #health #life #look #lean #strength #protine 💪💪💪🔥🔥🔥
♦️Ter a #consciência de que é preciso mudar, desperta em seu ego a ação sabotadora. ☝️identifique-a!
♦️A razão #consciente, sempre lhe cobrará e o incomodará para que você crie em sua #rotinadiaria , bons #hábitos.
#despertandoconsciencia🕉💖 #treinesuamentetransformesuavida #transformation
✨LAST NIGHTS DINNER✨

Last nights dinner was garlic mushroom and ricotta bake and garlic bread made with a WW wrap!
✨LAST NIGHTS DINNER✨ Last nights dinner was garlic mushroom and ricotta bake and garlic bread made with a WW wrap!
Join the @vpfbootcamp and Get Fit⠀
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RUN BY @jonovpf⠀
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Start Date: 23rd of March 2019⠀
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Location: Baby Bay Foreshore Park ⠀
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Bootcamp set up near parking area on Portsmouth Place Cleveland, QLD 4163⠀
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TIME: 6:30 - 7:00AM EVERY SATURDAY MORNING⠀
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Number of Bootcamp Group Sessions in package: 13⠀
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BOOTCAMP DATES:​⠀
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First workout - 23/03/2019⠀
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30/03/2019⠀
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6/04/2019⠀
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13/04/2019⠀
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20/04//2019⠀
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27/04/2019⠀
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4/05/2019⠀
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11/05/2019⠀
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18/05/2019⠀
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25/05/2019⠀
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1/06/2019⠀
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8/06/2019⠀
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Final Workout - 15/06/2019⠀
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UPFRONT PAYMENT PRICE: $195 PER PERSON (Equal to $15 per session)⠀
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*Includes free VPF shaker plus a free shred eating plan⠀
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EMAIL: jonojones@mail.com
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CONTACT NUMBER: 0414 879 260⠀
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Join the @vpfbootcamp and Get Fit⠀ ⠀ RUN BY @jonovpf⠀ ⠀ Start Date: 23rd of March 2019⠀ ⠀ Location: Baby Bay Foreshore Park ⠀ ⠀ Bootcamp set up near parking area on Portsmouth Place Cleveland, QLD 4163⠀ ⠀ TIME: 6:30 - 7:00AM EVERY SATURDAY MORNING⠀ ⠀ Number of Bootcamp Group Sessions in package: 13⠀ ⠀ ⠀ BOOTCAMP DATES:​⠀ ⠀ First workout - 23/03/2019⠀ ⠀ 30/03/2019⠀ ⠀ 6/04/2019⠀ ⠀ 13/04/2019⠀ ⠀ 20/04//2019⠀ ⠀ 27/04/2019⠀ ⠀ 4/05/2019⠀ ⠀ 11/05/2019⠀ ⠀ 18/05/2019⠀ ⠀ 25/05/2019⠀ ⠀ 1/06/2019⠀ ⠀ 8/06/2019⠀ ⠀ Final Workout - 15/06/2019⠀ ⠀ ⠀ UPFRONT PAYMENT PRICE: $195 PER PERSON (Equal to $15 per session)⠀ ⠀ *Includes free VPF shaker plus a free shred eating plan⠀ ⠀ EMAIL: jonojones @mail.com ⠀ CONTACT NUMBER: 0414 879 260⠀ ⠀
58.3kg...over half a kilo down in a week. The Fitbit definitely helped. My average maintenance calories on training days is around 2,300kcal. That is so easy to get a deficit from. My trainer had me trying to stick to 1500kcal with no cheat days...and I wonder why that didnt work! 🤔💁🏼🙈😂 .
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Ive learned a lot over the last 6 months, here is a summary so far:
•very lean is not maintainable long term (for me, anyway)
•I should not be afraid of fat (I did Keto for a day and I stuck to 1500kcal but keto clashes with a health condition I have) but I learned that my body craves the fat and I crave less sugar when I eat it (nuts, cheese etc)
•porridge is a super food 💪🏻 I only started eating it 6 months ago and now I love it with water and egg whites instead of milk (with berries and dark chocolate)
•protein numbers matter most to maintain muscle
•calorie deficit causes weight loss, macro watching causes fat loss •I need a daily sugar hit. Chocolate. I need chocolate because a life without chocolate just isnt worth it...or sustainable for me! It is not my enemy!
•fruit is high in sugar but its better than chocolate
•I love salad & now vegetables. I can eat them for their own taste now
•I am most comfortable in my skin now than I ever was before in my whole life and weight training gave me that. Ive been in running clubs and tried slimming world but weights and a high protein diet seem to fit my lifestyle
•there is no point dieting when I have emotional issues to sort (my body is a reflection of how good my head is doing, not the other way around).
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So, there ya go, my 6 month journey in a nutshell...all part of the process.
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#fatloss #strongnotskinny #recovery #disorderedeating #survivor #balance #health #mindfulness #bodybuilding #weightloss #fatloss #separation #narcississticabuse #gymtherapy #gymjunkie #health #keto #fitfam #highprotein #bodysculpting #transformation #girlswholift #stronglikemammy #weighttraining #journey #selfacceptance #gratitude #caloriesdeficit #fitbit #calories #weightlifting
58.3kg...over half a kilo down in a week. The Fitbit definitely helped. My average maintenance calories on training days is around 2,300kcal. That is so easy to get a deficit from. My trainer had me trying to stick to 1500kcal with no cheat days...and I wonder why that didn't work! 🤔💁🏼🙈😂 . . I've learned a lot over the last 6 months, here is a summary so far: •very lean is not maintainable long term (for me, anyway) •I should not be afraid of fat (I did Keto for a day and I stuck to 1500kcal but keto clashes with a health condition I have) but I learned that my body craves the fat and I crave less sugar when I eat it (nuts, cheese etc) •porridge is a super food 💪🏻 I only started eating it 6 months ago and now I love it with water and egg whites instead of milk (with berries and dark chocolate) •protein numbers matter most to maintain muscle •calorie deficit causes weight loss, macro watching causes fat loss •I need a daily sugar hit. Chocolate. I need chocolate because a life without chocolate just isn't worth it...or sustainable for me! It is not my enemy! •fruit is high in sugar but it's better than chocolate •I love salad & now vegetables. I can eat them for their own taste now •I am most comfortable in my skin now than I ever was before in my whole life and weight training gave me that. I've been in running clubs and tried slimming world but weights and a high protein diet seem to fit my lifestyle •there is no point dieting when I have emotional issues to sort (my body is a reflection of how good my head is doing, not the other way around). . So, there ya go, my 6 month journey in a nutshell...all part of the process. . #fatloss #strongnotskinny #recovery #disorderedeating #survivor #balance #health #mindfulness #bodybuilding #weightloss #fatloss #separation #narcississticabuse #gymtherapy #gymjunkie #health #keto #fitfam #highprotein #bodysculpting #transformation #girlswholift #stronglikemammy #weighttraining #journey #selfacceptance #gratitude #caloriesdeficit #fitbit #calories #weightlifting
Im not in the best shape, but I want to prove to myself I can do something that seems insurmountable and inspire others by showing them no matter where they are in their fitness goals, they can do it, too👣🙏🏿
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..#fitness #gym #fit #workout #fitfam  #health #bodybuilding #Blackfitness #blackexcellent #fitspo#weightloss #cleaneating #muscle##oldpost  #exercise #healthyfood  #strength #gains  #fitlife #healthyeating  #healthylifestyle  #healthyliving  #weightlossjourney  #shredded  #transformation #gymrat  #blackhistorymonth #gymtime
I'm not in the best shape, but I want to prove to myself I can do something that seems insurmountable and inspire others by showing them no matter where they are in their fitness goals, they can do it, too👣🙏🏿 . . . . . .. .. #fitness #gym #fit #workout #fitfam  #health #bodybuilding  #Blackfitness #blackexcellent #fitspo #weightloss #cleaneating #muscle# #oldpost  #exercise  #healthyfood  #strength #gains  #fitlife #healthyeating  #healthylifestyle  #healthyliving  #weightlossjourney  #shredded  #transformation #gymrat  #blackhistorymonth #gymtime
Love myself I do. Not everything, but I love the good as well as the bad. I love my crazy lifestyle, and I love my hard discipline. I love my freedom of speech and the way my eyes get dark when Im tired. I love that I have learned to trust people with my heart, even if it will get broken. I am proud of everything that I am and will become.©️📶
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. what are you willing to do for your Goals? DM your Vision today!✍️
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....#fitness #gym #fit #workout #fitfam  #health #bodybuilding #Blackfitness #blackexcellent #fitspo#weightloss #cleaneating #muscle##oldpost  #exercise #healthyfood  #strength #gains  #fitlife #healthyeating  #healthylifestyle  #healthyliving  #weightlossjourney  #shredded  #transformation #gymrat  #blackhistorymonth #gymtime
Love myself I do. Not everything, but I love the good as well as the bad. I love my crazy lifestyle, and I love my hard discipline. I love my freedom of speech and the way my eyes get dark when I'm tired. I love that I have learned to trust people with my heart, even if it will get broken. I am proud of everything that I am and will become.©️📶 . . . what are you willing to do for your Goals? DM your Vision today!✍️ . . .... #fitness #gym #fit #workout #fitfam  #health #bodybuilding  #Blackfitness #blackexcellent #fitspo #weightloss #cleaneating #muscle# #oldpost  #exercise  #healthyfood  #strength #gains  #fitlife #healthyeating  #healthylifestyle  #healthyliving  #weightlossjourney  #shredded  #transformation #gymrat  #blackhistorymonth #gymtime
When you start to do the things that you truly love, it wouldn’t matter whether it is Monday or Friday; you would be so excited to wake up each morning to work on your passions. 🏔️😏
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.....#fitness #gym #fit #workout #fitfam  #health #bodybuilding #Blackfitness #blackexcellent #fitspo#weightloss #cleaneating #muscle##oldpost  #exercise #healthyfood  #strength #gains  #fitlife #healthyeating  #healthylifestyle  #healthyliving  #weightlossjourney  #shredded  #transformation #gymrat  #blackhistorymonth #gymtime
When you start to do the things that you truly love, it wouldn’t matter whether it is Monday or Friday; you would be so excited to wake up each morning to work on your passions. 🏔️😏 . . . . . ..... #fitness #gym #fit #workout #fitfam  #health #bodybuilding  #Blackfitness #blackexcellent #fitspo #weightloss #cleaneating #muscle# #oldpost  #exercise  #healthyfood  #strength #gains  #fitlife #healthyeating  #healthylifestyle  #healthyliving  #weightlossjourney  #shredded  #transformation #gymrat  #blackhistorymonth #gymtime
Missing training already. 
Taken at the beginning of my surplus period, many many months ago. 
Time to start planning for the next coming months!
Missing training already. Taken at the beginning of my surplus period, many many months ago. Time to start planning for the next coming months!
Something I have personally done for a while, and I’m sure some of us have as well, is train at maximal intensity for multiple days in a row.

That’s fine. But it’s how you recover from these sessions which will give you the maximum benefit of your training. 
Taking Rest Days is essential when performing at maximum effort for a consecutive number of days. If you’re trying to max out your numbers on a certain body part (squats during leg sessions for example), then you need to be able to recover from that in time for your next session. 
Don’t neglect your mobility either. Foam rolling and different forms of stretching are the main protocols for  preventing tightness in the targeted muscle. If your muscle group isn’t firing at 100%, then you won’t be able to use it to 100% of its potential. 
Finally, ensure you are replenishing glycogen storage post-workout. Muscle glycogen is the energy source your muscles use to Perform their daily functions. Without it, you can’t use the muscle group effectively!
Something I have personally done for a while, and I’m sure some of us have as well, is train at maximal intensity for multiple days in a row. That’s fine. But it’s how you recover from these sessions which will give you the maximum benefit of your training. Taking Rest Days is essential when performing at maximum effort for a consecutive number of days. If you’re trying to max out your numbers on a certain body part (squats during leg sessions for example), then you need to be able to recover from that in time for your next session. Don’t neglect your mobility either. Foam rolling and different forms of stretching are the main protocols for preventing tightness in the targeted muscle. If your muscle group isn’t firing at 100%, then you won’t be able to use it to 100% of its potential. Finally, ensure you are replenishing glycogen storage post-workout. Muscle glycogen is the energy source your muscles use to Perform their daily functions. Without it, you can’t use the muscle group effectively!
“Why am I not building muscle?” A question I’ve been asked a few times, as have most other trainers and coaches.

Since I like mentioning them, let’s look at the variables we can control in terms of Muscle hypertrophy: 
1. A calorie surplus 
You can’t grow significantly if you’re not eating enough to be in a surplus. 
2. Training intensity 
The old cliché of “at least I came to the gym, which is better than nothing” comes to mind here. Each session should require 100% effort. I mean, how do you expect to improve if you can’t give maximal effort?

3. Training Progression 
Your body is going to adapt to your output at some point. It’s how your body achieves homeostasis. Pushing your body to its limits, and then aiming to beat that the next session is paramount. Lifting with purpose, not just from A-to-B, ensuring every individual muscle fibre to breakdown, will result in muscle hypertrophy. If you’re lifting with good form, whilst trying to improve the load, you’re going to grow. 
Today’s Pull session included a Chest-supported TBar Row: 
4 plates for 8 reps. Generated a bit of momentum on the last rep, but I know I gave that set 100%
“Why am I not building muscle?” A question I’ve been asked a few times, as have most other trainers and coaches. Since I like mentioning them, let’s look at the variables we can control in terms of Muscle hypertrophy: 1. A calorie surplus You can’t grow significantly if you’re not eating enough to be in a surplus. 2. Training intensity The old cliché of “at least I came to the gym, which is better than nothing” comes to mind here. Each session should require 100% effort. I mean, how do you expect to improve if you can’t give maximal effort? 3. Training Progression Your body is going to adapt to your output at some point. It’s how your body achieves homeostasis. Pushing your body to its limits, and then aiming to beat that the next session is paramount. Lifting with purpose, not just from A-to-B, ensuring every individual muscle fibre to breakdown, will result in muscle hypertrophy. If you’re lifting with good form, whilst trying to improve the load, you’re going to grow. Today’s Pull session included a Chest-supported TBar Row: 4 plates for 8 reps. Generated a bit of momentum on the last rep, but I know I gave that set 100%
Supersets; dropsets; Rest Pause; Trisets; giant sets; FST-7 etc 
These are all advanced resistance training techniques used by everyone in the gym. 
They’re brilliant for keeping your workout short(EE) and more intense however, are they essential for your training? 
Take a beginner ( 1 year training seriously): You haven’t exhausted all controlled training variables - even more importantly, you haven’t perfected your form on essential exercises.

All of a sudden, you see someone on YouTube or Instagram doing a giant set on legs, including a heavy compound and isolation movements.  That works for them because their rep execution is spot on. Yours isn’t.

Next, the thought of having more than one set of an exercise, or more than 1 exercise without Rest is daunting. What happens? 
You reduce the weight on the exercise. If you flat bench press 80kg for 8, and you want to do a superset, you’re going to automatically reduce the load - 60kg maybe? 
When you’re starting out, your biggest priority is to perfect each rep on each exercise you do. Then you need to get stronger with that exact form. 
Build a solid base before adding the icing on top.
Supersets; dropsets; Rest Pause; Trisets; giant sets; FST-7 etc These are all advanced resistance training techniques used by everyone in the gym. They’re brilliant for keeping your workout short(EE) and more intense however, are they essential for your training? Take a beginner (< 1 year training seriously): You haven’t exhausted all controlled training variables - even more importantly, you haven’t perfected your form on essential exercises. All of a sudden, you see someone on YouTube or Instagram doing a giant set on legs, including a heavy compound and isolation movements. That works for them because their rep execution is spot on. Yours isn’t. Next, the thought of having more than one set of an exercise, or more than 1 exercise without Rest is daunting. What happens? You reduce the weight on the exercise. If you flat bench press 80kg for 8, and you want to do a superset, you’re going to automatically reduce the load - 60kg maybe? When you’re starting out, your biggest priority is to perfect each rep on each exercise you do. Then you need to get stronger with that exact form. Build a solid base before adding the icing on top.