Yup, there was a time when I was always the weakest of all my friends and picked last in the hood. I guess you can say my “Why” was very powerful even though at the time I didn’t realize it was my “Why” #ETPfitness#mywhy
Life must be lived forwards, but can only be understood backwards - inspired by @kierkegaard_quotes #ETPfitness#staymotivated
Great post from @smurray_32 on fasted vs fed cardio. ・・・
FASTED CARDIO, does it burn more fat? ➖
The myth arises from the notion that, in the morning, your glycogen levels and carb availability will be lower than that postprandial therefore causing your body to shift energy utilization away from carbs and allow greater mobilization of stored fat for fuel. Is this true?
To an extent yes, Pauli et.al., (2011) showed that eating before exercise increases the RER (respiratory exchange ratio) and shifts substrate utilisation more to carbs and reduces the entry of long-chain fatty acids into the mitochondria and hence, blunts fat oxidation via an insulin-mediated attenuation of adipose tissue lipolysis but does it really matter over the course of the whole day and in terms of overall body composition changes? Not really. Here’s, why.
Sure, during fasted training you will utilize more fat for fuel however, what Mr. Pauli also showed was that you will then increase RER and thus reduce fat utilization in the 24hrs following and shift more to using carbs for fuel. Same for fed. You may burn less fat during fed exercise but they showed that 24hrs afterwards, RER decreases and thus you will burn more fat. Why? Because the body doesn’t like change, it likes balancing things out (homeostasis) and by regulating substrate utilization during and after exercise, it can ultimately return to an overall FAT BALANCE at the end of the day regardless of whether you burn more fat early and less fat later or vice versa. Furthermore, REGARDLESS of which method you opt for, if in a surplus the body will still create a positive fat balance (store) and if in a deficit, a negative fat balance (lose it).. CONCLUSION: If you enjoy it or it suits your schedule, so faster cardio. But be aware it’s not ‘better’. So if you prefer to eat first, then do cardio, that’s great too 🕺
Shoutout to @chris_elkins (in the pic)
Who is still going hard & staying consistent with the fitness goals?! 😍it’s so easy to make excuses and justify slowing down around the Xmas/new year period (and ofcourse enjoy yourself!! Have some fun and eat some deliciously bad food!) 😩🤤🍪🍫🎂🍭🍻🍦🍾 HOWEVER remaining active, eating nutritious wholesome foods & staying positive and kind to ur body when you eat a whole cake this Xmas is so very important too ☺️💖 Be kind to your body my beautiful lady friends! (And men ofcourse 😌) Keep moving your body and when you’re not reaching for those chocolate almonds try to reach for your veggies and fruits 🍇🍲💪#fatloss#nutrition#fitness#toning#goals#followforfollow#like4like
I C E - S K A T I N G
Blast from the past. . .
I used to ice-skate as a child and throughout my teenage years, even representing Australia in world championships twice.
The last time I had ice skates on was in 2011 while in New York.
Was nice to get back on the ice, this time with my little man 😍
Boom Board, Strength and Endurance Training in one.
Congrats Jared on your 30 Day Will Powered Transformation! Minus 6.2 lbs looking great!! Our Fat Loss Challenges are Macro based and all of our coaching is done in a group. We hope to see you in one of our upcoming challenges! ⠀
Register for the next 30 Day Challenge on our website link provided in our Bio 👆🏼🙌🏼⠀
Hakuna frittata! 🍖🧀🥚🥑
Grilled onions, sausage, carnitas, bacon, eggs (mixed with heavy cream), salt, pepper, cheese, and avocado (not pictured because it’ll ruin the freshness).
Meal prepped and ready to go for the next few days! 💪🏽
Happy Day 16!
It's A HIIT circuit
Rest a minute after mountain climbers and 30-40sec for the other exercises.
Try my 🔥 out #kettlebell flow -
When you’re pain free you can do cool shit again 😎 -
Kettlebell swing 10 reps
Kettlebell pause press 10 reps
Single arm snatch 10 reps
Lateral raise 10 reps -
This one is for time. As many as possible in 10 min! Embrace the pain and fight it! The endorphin rush is insane
Old school tune 🎶 @a_daytorember for motivation
*******HOLIDAY SPECIAL TIME*******
- - - 🎅🤶🙆♂️🙆♀️ - - -
That's right, untill the end of January you can take advantage of HALF PRICE PT sessions! 😲😮🤗
Holiday season is a tough time for budgets, diets and exercise so why not stay on top of all 3 and kickstart those new years fitness goals a week or 2 early 😉 Message now for more information and let's get started!
Wishing @d_bfitness a speedy recover from surgery tomorrow following an existing injury we have worked around for the past 5-6 Months.
Its been a pleasure to see this transformation unfold and still plenty left to see as after rehabbing and getting back to 100%, we will continue to work towards the goals we set from the beginning.
Ladies and Gents,
this is true motivation!
Did you get outside today?
I think sometimes we get so focused on our health having to be in s gym. Fitness is a lifestyle, so today I got outside, walked a ton and shot skeet! This is one of my favorite hobbies!
Hurrayyyy!!! DAY 5 of Brazilian Slim Lipo’s 12 Days Of Giveaways Contest! Today's Prize is $150 OFF ANY PACKAGE of Sessions! So All you have to do is LIKE, TAG A FRIEND and COMMENT by telling us what do you REALLY want for a Christmas present?!!🎅🏼you never know... Santa might be listening!!
Look what I just found at Walmart!!! 😍 today just turned into a cheat day! 😋
🚨🚨Your knees pushing close to your toes IS NOT dangerous!🚨🚨
👉In almost all squat movements, your knees are supposed to bend, and push forward.
In a split squat for example, your front knee should be bending on the way down, which means it's going to push close to your toes. -
❗️And if you're tall/have long femurs, your knee may even go out slightly over your toes.
In the video, I'm allowing my knee to push forward, as well as keeping the weight of my body shifted forward so that my front quad has to do more work to stand me up.
✅The primary job of your quad is to straighten your knee...so it has to be bent first.
🤦♂️Too often I see Trainers coaching their clients to keep their knee from bending and coming forward, even placing their hand in front of their knee, and stopping the knee from coming forward.
🚫This results in jamming up the exercise, placing undue stress on the back knee, and just not teaching the proper squatting movement pattern.
Try squatting down to pick something up off the floor---your knees have to bend and travel forward somewhat.
If you don't have any problems with your knees, you should be totally clear to blow your quads to smithereens.
⚠️BUT, like any other exercise, it depends on YOUR specific body. -
Allowing excessive knee bending may not be a good fit if:
❌You have arthritic knees ❌You have a torn meniscus ❌You do a lot of running and cycling
Try it out with relatively light weight, and move under control.
🔴MAXIMIZING STRENGTH WHEN BENCH PRESSING🔴
. "This is an advanced topic, but if you nail it down in the early stages, your strength will skyrocket. -
When it comes to bench pressing very heavy and continuously getting stronger, the whole body has to get involved. No, I'm not joking. -
Those who're very experienced at it will know that once the baby gains have been made, only perfecting the exercise will allow strength to go up, which is exactly why I drew this infographics.
Perfect technique is what you're looking at.
Even though it's a chest exercise, your whole body has to be set in the right position to express your maximal strength potential: this means locking your scapulas back together and create a strong shelf, have a good arch with a squeezed butt, and your feet/toes planted to the ground. -
NOTE: ‼️each of the 3 points stay attached to the pad for the whole movement. Your torso & legs don't move at all‼️
Each of these 3 points have to push against the pad, directing the force towards the bar, which has to move up. If you've never tried this and you are going to, you'll notice your bench press strength going up very fast, that's because you're now pushing with 3 force generating spots, instead of one (I didn't know how to call them so I called them this way). -
Powerlifters, take notes! (Unless you do this already) ✍🏻✍🏻✍🏻 @Regranned from @ig_aesthetic_ - -
Maybe tag someone who sucks at bench pressing and needs to know about these 0.02 cents!
Gym time can be frustrating if it’s peak hour or all the equipments you want to use are taken up.
I’m all about experimenting with different exercises/ tempos/ and equipments.
Here’s a total body workout with 1 kettlebell.
If your desired kettlebell is taken, you can do the circuit with no rest for 20 minutes or do a “x” seconds on, “x” seconds off.
12 kettlebell swings
12 bent over rows
12 goblet squats
12 upright rows
20 side to sides
Making the most of what’s available, time and space you have 💪!