Grill marks always make me feel some type of way 😋
. [SWIPE LEFT] [ SAVE] [TAG A FRIEND 👫🏽]
I remember when I was in college I was always short on time. I would do these supersets in under 1hr and i felt the burn🔥
What are other things you would like to see more of on my page? .
.what I eat in a day
.how to do....
We all struggle to keep doing the right things.
No need to give up. Just keep keeping on...... #lifeofagreengirl
You either get bitter or you get better. It's that simple. You either take what has been dealt to you allow it to make you a better person, or you allow it to tear you down. The choice does not belong to fate, it belongs to you.
Going through a comp prep was no walk in the park. The mental challenge during and after was nothing I was prepared to. Honestly, it was a rough path to come back but I'm so grateful for the whole journey. Without it I doubt that I would found this path than l'm walking right now, and I could not be happier. I believe that every challenge you face occur for a reason to make you stronger, and your mindset is crucial for how difficult the road will be.
Are super excited on what the future holds for me 💪🏼 🌟
#questfitnessteam #girlwithguns #keeponfighting #fitnessmotivation #girlwholiftheavy #musclegirl #musclesisbeautiful #muscledazzle #fitnessislife #life #mentaljourney #getstronger
Decided to go heavy yesterday for some hip thrusts and loved it!
It’s been a while but 315lbs moves nice so I did it twice🍑😍👌 then dropset I also super set with banded kickbacks 🍑the second one is banded wide leg raise to a banded single leg hip thrust 6x6
Update on lifting life: I still semi succc but we’re workin on it -
Bench things (actually posting bench things... weird) -
Top single x2 @ 94 lbs almost smoked it but I dropped a tad low 🤦🏼♀️
Back down sets (some not shown) 2x4 @ 77 lbs looking solid. Currently on the road to my 300 lb bench stay tuned •
Paused deadzzzz 1x4 @ 175 followed by 4x2 @ 160. Left glute being dumb so some slight weirdness going on there but nothing master @prs_performance
can’t do so it’ll be back to normal in no time 👌🏼
Accessories not shown per usual. Training block two in full effect. Can’t wait for October!
Best place to train: @stlbarbellco
Best training partner: @big_dusty_
thanks for the handies and not letting me die
@stronghouseproject @s2faction @skull_smash_ammonia
#powerlifting #gwpl #uspa
3 exercícios para deixar o #bumbumnanuca
1️⃣ Levantamento Terra / Deadlift (3x10)
2️⃣ 4 apoios (3x10)
3️⃣ Máquina Abdutora (5x30/25/20/15/10 - aumentando o peso)
Eu fiz outros exercícios:
4️⃣ Agachamento ( 3x12 )
5️⃣ Leg Press 45 ( 4x10 )
6️⃣ Elevação de quadril ( 3x15 ) ...porém não filmei dessa vez!
Invista no 1 exercício, porque com 12h pós treino eu já estava sentido e muito o meu bumbum! 🍑
#treinodeperna #legday #planetfitness #videoworkout
How to increase your deficit for fat loss without dropping cals further🤓
At a certain point in a dieting phase, to keep making progress you will have to increase your deficit. If you're anything like me you'll get to a point where you refuse to drop calories any further 🙅🏽♀️This may be because you like to have a social life👯♀️, you just can't part with any more food😩, or taking cals too low puts you at risk of bingeing🙋🏽♀️. I feel you on all these ♥️
You DON'T have to drop Calories lower to keep progressing. Keep the food and increase your energy expenditure instead. I'm not talking about ➕ hrs of cardio either 🙄 Remember that it all boils down to Energy in Vs Energy out. Instead of ⬇️ your energy in (how much you eat) you can ⬆️ your energy out (how many cals you burn). How? Increase your N.E.A.T 📈
NEAT= Non-Exercise Activity Thermogenesis.
A fancy way of saying the cals u burn when you're not officially training. 💣Game changer! Think bout how much time u spend in the gym 1-2hrs/day? That is a sml fraction of your total daily energy expenditure. By ⬆️ NEAT you can⬆️ your deficit dramatically. Check this.. If you burn 1 xtra calorie per minute (no big ting) u can ⬆️your deficit by ~500 cals in 8 hrs! 🤯 There are heaps of ways to get ur NEAT up and ⬆️ that deficit without sacrificing any of the food 🤤 Here are a few:
🚶♀️ Increase your step count 10k>>12-15k
🤙🏽Fidget, high five more, flex.
👉🏽👌🏽 Literally get fucked
💦More water (the water itself doesn't do much; it's the getting you off your ass to go to the toilet more bit🔥🔥)
💂Londoners: Stop standing on the right ✋🏽get up that escalator by walking
💃Dance more. Shake dat(get that whine and twerk right 4 Carni gyal 🍑)
👨💼Stretch at ur desk/wherever. Bonus: improve mobility; lift better 🏋🏼♂️
☕Coffee.⬆️ performance. But really, It's fucking magic 📶 Take stairs as often as poss.
🍖More protein (this is more TEF but still.) ~1/4 of the cals from protein are 🔥 just metabolising it 🙌🏽
🚸Be a kid! Who cares if u're a grown ass adult, get on that playground wit ur kids (even if you don't have kids😂). kicks the ass of everything on this list 🔥
Last night we had pizza and breadsticks for dinner and it was delicious @beastmakkar
😈😈 I woke up this morning feeling pretty freakin good compared to the past couple of days I had been feeling bloated and just overall eh 💩Naturally I was curious so I weighted myself, 134.4lbs about 1.2lb drop from my check in on Saturday!! You don’t need to eliminated your favorite foods or food groups to lose weight or see progress. You don’t want a diet with an expiration date, “lose 30 in 30” bs... Focus on a balanced, sustainable lifestyle that will last forever, and results will come. #makkarfitness #nevergiveup #workinprogress #humpday #belfie #bootyselfie #motivation #reversediet #weekthree
. [SWIPE LEFT] [ SAVE] [TAG A FRIEND 👫🏽] .
If you know me then you know I DISLIKE training abs. (Its a passion of mine 😎)
These are ab exercises that have helped me to start training my abs more
What are some of your favorite ab exercises, so I can give them a try???
No flexin here, just sitting, relaxed, foam rolling and stretching after my sweaty leg workout! #selfcare
I walked to PF today to change it up...week 3 of reverse diet and finally gainin some weight after a few calorie increases. One pound up from last week, not a lot but it’s a lean bulk, so no changes to macros for at least another week or so, until my body adapts to the higher calories. We’re at about 2100 calories, 135.6lbs. Slow and steady wins the race. Goal is 0.5lbs weight gain per week. Not sure how long I will keep this reverse going, just want to be in a good place to diet again, maybe 6-8 month of this reverse before I prep for a show, who knows 🤷🏼♀️💁🏼♀️😎😈 All I know is I’m healthy now, hormones are balanced, I’m feeling good, getting stronger, not restricting myself from the occasional treat, and ultimately just enjoying life @beastmakkar
✌🏼😬 #lifeupdate #foranyonewhocares #superengaged #gainsgainsgains #leanbulk #noabs #offseasonbod #itsgoingtobeworthit #watchmework #makkarfitness
Safe and Happy weekend to you💋💋🇨🇦🇨🇦💋💋
. [SWIPE LEFT] [ SAVE] [TAG A FRIEND 👫🏽]
I'm so proud of this workout. I had to share it with you all. YOU'RE sure to see results with this one
•single leg bridge (make sure to do both legs)
•glute kickback (drive through your heel to activate that glute)
. ⚠️only the last set of each exercise is a drop set, not the whole exercise ⚠️
How to perform these sets??⤵️ .
Drop sets is a technique used to take a specific muscle to failure, which helps in building strength and muscle growth
Drop Sets activate the deepest muscle fibers, which helps maximum muscle growth
Usually start with a heavy first set (12 reps) then drop the weight about 10lbs (10 reps), another 10 lbs down (8 reps), another 10 lbs down (6 reps) 🔥
There isnt any rest in between so make sure you pick a weight that's suitable to your fitness level
Song: kream @the
classic ft tyga
@gymglutes @gymgirlvids @gymalpha @gymresident @gymaesthetic @gymtears @gainzvillle @fitgirlvideos @fitfemalevideos @fitfemalesclub
Its funny how your energy introduces you before you even speak ~
I know you all havent meet me but believe when I say, everytime i post. I keep you all in mind. I'm always trying to learn something so that I can share it with you all
My intentions are for you all to know that fitness isnt as complicated as it's been made out to be. With the right advice and mindset you can:
•lose weight while eating your favorite foods (in moderation)
•not have to do cardio 5 days a week
•grow a BOOTY 🍑even if you weren't genetically blessed
•feel confident in your own skin without have to spend hours at gym
Supersets is a technique where you perform two exercises in a row with next to no rest in between
Benefits of Supersets:
great for those of you with JOINT PAIN😫 because you are still overloading the muscle without having to lift heavy. Since the muscle is destroyed by 2 exercises without rest
save time 🕟by reducing the rest interval between two exercises
shortening the rest period between sets will increase INTENSITY 🏋️♀️ by performing more work in less time
burn more calories
great for cardiovascular health (you'll be able to cut down on cardio because youre bringing your heart rate up)
I strongly believe supetsets have been a life changer in my fitness journey. A couple of years ago I dislocated my knee (ill talk more about it in another post) and SUPERSETS helped me so much with building strength/muscle. I havent dislocated my knee since then and dont have to wear a knee brace anymore🌸
Song: level up @ciara