HOW MOST PEOPLE TRAIN BACK VS. HOW YOU SHOULD TRAIN BACK by @kruckifitness
When training back, If you really want it to grow, you want to make sure you are doing some things right in order to maximize the muscle building process. When training back, take these ideas in account to see the best results.
First off, train it 2-3x/week. Getting in more frequency will force more volume on it, allowing it to grow more. Also, include heavy pull ups and rows, these are 2 great exercise to work on back width and back thickness. Next, Train for strength and hypertrophy. Many people only go for the pump, but don't forget to train HEAVY to increase muscle building potential. Lastly, PROGRESSIVE OVERLOAD. I can't put enough emphasis on how important this is. The muscle won't grow if you don't give it a reason to. Make sure to increase your lifts weekly through increasing weight or reps or sets.
Tag someone with a small back!
#backworkout #strongback #bulking #bulkingseason #bulkup #muscle #cuttingseason #rippedabs #fitnessmodel #musclemodel #fitnessbody #chestday #highprotein #highproteindiet #proteinbar #fitnessboy #fitnessgurls #fatlosstips #arnoldclassic #recovery #fatloss #weightlossdiary #weightlossstory #weightlosssuccess #gainmuscle #musclemass #massgainer #proteinshake #getbigordietrying #buildmuscle
Day 27, Snack 1. 🍷 200 calories. This is the last thing I’m having today. Making today’s total 806 calories.
Snowy day cuddles with my coco puff 🐶🐶🐶🐶🐶🐶🐶🐶🐶🐶🐶🐶🐶🐶
Калории считать не царское дело ⠀
⠀ Есть такая вещь - формула расчета калорий. Актуальная формула была выведена врачами –диетологами и признана Американской ассоциацией диетологов почти 20 лет назад. Формула Маффлина Сан Жеора (фамилии врачей).
Всё просто. Ешь больше , чем тратишь – толстеешь. Ешь меньше, чем тратишь – худеешь. Если баланс – все стОит. Калории считать нужно, если хотите отследить и увидеть результат.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Сама формула выглядит так: ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Для женщин: ВОО = 9,99 * вес(кг) + 6,25 * рост (см) – 4,92 * возраст – 161 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Для мужчин: ВОО = 9,99 * вес (кг) + 6,25 * рост (см) – 4,92 * возраст + 5
*ВОО – Величина Основного Обмена ⠀
Далее полученное число надо умножить на коэффициент активности/энергозатраты. ⠀
Коэффициент Физической Активности: ⠀⠀⠀⠀⠀⠀⠀⠀⠀
1.2 - минимум или нет нагрузок
1.375 - занятия спортом 1-3 раза в неделю
1.4625 - занятия спортом 3-5 раз в неделю
1.550 - большие нагрузки минимум 5 раз в неделю
1.6375 - занятия фитнесом ежедневно ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Получаемое число – это и есть ваша норма при которой вес будет сохранятся и никуда не двигаться. И тут вы либо уменьшаете на 100-200 ккал, либо увеличиваете на 100-200. В зависимости от ваших целей. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
Формула пересчитывается при условиях изменения вашего веса от 10кг.
Если вы на похудение сделаете себе большой дефицит калорий – ваш обмен веществ замедлиться и вес/объёмы не будут уменьшаться. Это реакция организма позволяет избегать истощения. ⠀⠀⠀⠀
⠀⠀⠀⠀ Поэтому процесс медленный и долгий, НО с сохранением ЗДОРОВЬЯ. ⠀⠀
⠀⠀⠀⠀ Обычно уходит в неделю не более 500 гр. Но ориентируйтесь на внешние изменения и объёмы! ⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀Мой пример: 9,99*53+6,25*165-4,92*23-161=529,47+1031,25-113,16-161=1286,56*1,4625=1881,6 – 200 ккал (создаю дефицит) =1680 ккал ⠀⠀⠀⠀⠀⠀⠀
Most of the time I have on black workout pants and a random t shirt from Delaware State or a volunteer event....but today tho 😎 I’m rocking the whole matching workout outfit. Like I’m here on purpose 😂 Happy Wednesday / Leg Day / Hump Day!
Ok so first off I give you all permission to make fun of these dress pants 😂 (I effing hate dress pants and I hate shopping for them even MORE).
I totally wish I had taken a pic in these pants when I started my journey, but I didn’t 😕They were quite snug (and when I say quite I mean QUITE). But heyyyyy do you see how loose they are now?! 🎉 .
This makes me excited. Seeing the scale move is always cool, but the non scale victories are even better ✅
Day 1 Picture January 11th 145.6lbs next to Today’s picture 146.2lbs, Not to bad, still have some work to do we still have tons of time left. But today is one of the hardest days to be honest, woke up feeling okay then after coming home from the gym felt a code coming on. Sore throat runny nose all that fun stuff. So been resting took a nice epsom salt bath which was so enjoyable. So that means doubling up on my @1stphorm
opti greens 50, yum 😋
😭😭I CAN'T EVEN BELIEVE THIS!?!😭😭
Like, between these pictures Christmas and New Year's happened, I went to a wedding, I travelled across the country, dealt with PMS (twice), job hunted and started a new round! And the freaking scale has been stalled?!
Moral of the story: consistency pays off! Keep pushing even on your bad days, do the best you can and trust the process. You're worth it 💜🤩
Hello everyone! I just wanted to introduce myself.(this picture is extremely embarrassing) My name is Cheyenne, I am 26 years old. I am a mama to a handsome little man named Carter, and a fiancé to the love of my life named Joe. I am 5’4 and weigh 147lbs... besides being pregnant, this is the heaviest I’ve ever been. That is why I decided to join the @21daymealplan
! Uncomfortable. That is the best way to describe how I feel everyday. 90% of the time I am wearing Joe’s clothes. His sweatpants, sweaters and T-shirt’s. This is embarrassing to say but I am still wearing my maternity bra and jeans. I need to start making changes to my body and my health. I’m very excited to start the @21daymealplan
and I’m hoping it will teach me to make healthier decisions. Please follow me as I start my weight loss journey!
When I say I have been up and down in my weight all my life I mean it... these pictures are from 2006, 2008, 2009, 2011, 2014, 2015, and 2016. I was so big between 2011 and 2014 that I refused to even be photographed. I got back up to 230 after I had my daughter in 2017 and she had a very rough start. I am now ready to take control and live a healthy life for my girls! This is my time! #weightlossjourney #weightloss #weightlossstory
...and yesterday. Sorry guys I was in such a funk last night I didn’t post this! But I actually ate the same thing as today lol 🤤 I still have NO appetite 🤷🏼♀️
Quad espresso for breakfast (don’t recommend this), chicken breast with green beans and cottage cheese for lunch, noodles with beef and veggie mix for dinner.
Just being honest! I know I’m not eating enough and I’m so stinking stressed but I want to be open with you all. It’s never linear and there’s always times of struggle or where you’re just “blah.” The important thing is to not give in or give up!!!
Don't forget to click the link in our bio to get your free 3 day meal plan.
Consistency is key to weight loss ladies and gentlemen. I stumbled upon @myadventuretofit
and her @21daymealplan
in June 2018, saw all the success the #mealplanbabes
were having with her plan and thought ‘what do I have to lose?’. Since then I have used it not like a diet, but as a lifestyle for changing the way I was eating. I stay 90% compliant every day but I allow myself an indulgence once in a while. When I do, I don’t go crazy overboard and I get right back onto being compliant. I’m not losing crazy amount of weight each month but I’ve lost every month. I’m learning how to eat right so when I’m no longer ‘on a diet’, the weight isn’t going to pile back on again. #21daymealplan #weightloss #consistencyiskey
It’s not about the weight you lose it’s about the life you gain 💫 That being said— WHAT A TRANSFORMATION— these 2 plates represent the 40 KILOS this babe had lost @bindie212
‼️ (and now actually 50😱) Remember Your comfort zone is actually killing your potential and the best way in fact to predict the future is to create it.. not some cute quote actually #truth
✨ . What they don’t tell you is after sustainably making an awesome transformation like Belinda has 🙌🏽 is that the sense of accomplishment you get actually also CHANGES YOUR LIFE‼️☄️ Get to a point where you think “if I can do that, get through this, conquer this, achieve this, I can do anything”..... All this over the phone coaching wit me 👧🏼 📲 TRANSFORMATION ENQUIRIES ⁉️💯 Message me @_hannahstanton_
or visit my website stealthbody.com.au/sayhello/ 👩🏼💻
One of my favorite concoctions. Tazo passion tea with a bit of half and half and sugar free jello for that bubble tea feel. This is also know as the #ketopinkdrink
(minus the jello) from Starbucks, but I can pay the 4.00 + bucks for a box of tea bags and make it myself.
You guys this was amazing HAWAIAN BBQ chicken flat bread 🤤
I made the chicken in the IP 1 can crushed pineapple with 1/2 cup of water, 1 onion diced up then I added 3 frozen chicken breasts and laid 4 pieces of bacon on top of the chicken cooked on high pressure for 13 min!
Took chicken out and shredded it and cut the bacon up to tiny pieces and mixed in with chicken and added some of the crushed pineapple in too with a little of the liquid to keep it from drying out.
Now for the pizza part!
Put a thin layer of BBQ sauce on your nan I use one I get from @aldiusa
then use a spoon to spread it out a little goes a long way you don’t want to use a lot! Then I cover with baby spinach and add some of the shredded chicken/pineapple bacon mix. Top with mozzarella and a few slices of red onion. I sprinkle some garlic salt around the edges to get like a flavored crust cook at 400 for about 10 min or until NaN is crispy around sides and cheese is melted then enjoy 🥰
One year post revision today. Do I have a gnarly scar? Yup. Do I still have loose skin? Yup. Do I regret anything I’ve done towards getting healthy and loving myself in the last three years? Nope.
Chicken and Broccoli Stir-Fry
1/2 cup water
2 tablespoons soy sauce
2 tablespoons hoisin sauce
2 teaspoons cornstarch
1 teaspoon grated fresh ginger
1 teaspoon toasted sesame oil
1 pound broccoli
1 yellow sweet pepper
2 tablespoons cooking oil
12 ounces skinless, boneless chicken, cut into bite-size pieces
2 cups chow mein noodles or hot cooked rice
Directions For sauce, in a small bowl stir together water, soy sauce, hoisin sauce, cornstarch, ginger, and sesame oil. Set aside. Cut flowerets from broccoli stems and separate flowerets into small pieces. Cut broccoli stems crosswise into 1/4-inch slices. Cut pepper into short, thin strips. In a wok or large skillet heat 1 tablespoon of the cooking oil over medium-high heat. Cook and stir broccoli stems in hot oil for 1 minute. Add broccoli flowerets and sweet pepper; cook and stir for 3 to 4 minutes or until crisp-tender. Remove from wok; set aside. Add remaining oil to wok or skillet. Add chicken; cook and stir for 2 to 3 minutes or until no longer pink. Push chicken from center of wok. Stir sauce; pour into center of wok. Cook and stir until thickened and bubbly. Return cooked vegetables to wok. Stir together to coat. Cook and stir 1 minute more or until heated through. Serve over chow mein noodles or rice. If desired, garnish with toasted sesame seed and serve with additional hoisin sauce. Makes 4 servings.
#weightloss #healthyrecipes #weightlosscommunity #dieting
#fat2fit #weightlosshelp #fatburning
#eatclean #feelgood #healthcoach
#healthyeating #fit #getfit #healthy #weightlosstransformation #weightlossmotivation #weightlossstory #weightlossgoalstyle #fitness #fatburning #healthyeating #friendship #goals #healthytogether #together
Damian was on our plan 2 years ago! He quickly lost 75 lbs and has maintained that loss ever since. He got his health back and he’s grateful that he chose a lifestyle change instead of yet another diet!
I welcomed back my friend the heavy bag today. Work has been keeping me from spending time with it.
Well, really I am sure I could have made the time if I really tried. :) Does that ever happen to you?
It is easy to get distracted and make excuses. If we let it go too far we end up completely failing in trying to reach our goals.
After a few days I knew I had to tighten up my nutrition if I wasn't going to be exercising. I didn't want to gain back what I had lost.
Spending 10 rounds on the heavy bag felt good. It felt good to know I was burning calories with a good workout.
The takeaway is that we are going to have periods where we don't eat great or we don't exercise. As long as you recognize it and make adjustments so these moments of weakness don't turn into habits then you will reach your goals.
8% bodyfat I am still coming for you...💪