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    dat waist xD ..
Gleich geht‘s erstmal in die letzte Overreaching Beineinheit bevor es den wohlverdienten Deload passend zur Klausurphase gibt 😎

Diet Day [14/165]
Gewicht ca. 88,5kg

    dat waist xD ..
    Gleich geht‘s erstmal in die letzte Overreaching Beineinheit bevor es den wohlverdienten Deload passend zur Klausurphase gibt 😎

    Diet Day [14/165]
    Gewicht ca. 88,5kg

    183 6 38 minutes ago
    Why you aren’t seeing progress?🧐
1️⃣ Frequency ⏰
Over training can prevent progress, it does not allow your body to recover correctly so make sure you take your rest days, but not too many!

2️⃣Sleep 💤 
Sleep is the MOST important factor to progress! Not sleeping enough can hinder your progress as your body does not have time to recover! Sleeping for around 7-9 hours a night is ideal.

3️⃣ Nutrition 🍌🍎
Eat for your goals! If your goal is to gain muscle, you need to be eating in a calorie surplus (eating more than you burn). If your goal is weight loss, you need to be eating in a calorie deficit (eat less calories than you burn). Eating a balanced diet no matter what your goal is is super important!

4️⃣ Consistency 🔑
Your body won’t change overnight. You need to keep stay focused and patient to see the progress! Taking ‘before’ photos can help to see how far you have come!

5️⃣ Lift heavy💪🏻
To build muscle you need to be lifting heavy. Exercises like deadlifts, squats and leg press you can use to lift heavy!

6️⃣Progressive overload🙌🏻
Pushing yourself to increase the weight/add extra reps! No longer pushing yourself could put you to a halt! Challenge yourself to add an extra 5kg, even if you manage a few reps!
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#fitness #workout #gym #workoutvideo #bootyworkout #armworkout #letsgetshreddy #fitfam # shreddy#health #healthy #healthylifestyle #bodybuilding  #fitnessmotivation #fitnessjourney #gains #glute #upperbody #personaltrainer #pt #fit #weighttraining #legday #strengthtraining #glutesworkout #gains #Workoutroutine

    Why you aren’t seeing progress?🧐
    1️⃣ Frequency ⏰
    Over training can prevent progress, it does not allow your body to recover correctly so make sure you take your rest days, but not too many!

    2️⃣Sleep 💤
    Sleep is the MOST important factor to progress! Not sleeping enough can hinder your progress as your body does not have time to recover! Sleeping for around 7-9 hours a night is ideal.

    3️⃣ Nutrition 🍌🍎
    Eat for your goals! If your goal is to gain muscle, you need to be eating in a calorie surplus (eating more than you burn). If your goal is weight loss, you need to be eating in a calorie deficit (eat less calories than you burn). Eating a balanced diet no matter what your goal is is super important!

    4️⃣ Consistency 🔑
    Your body won’t change overnight. You need to keep stay focused and patient to see the progress! Taking ‘before’ photos can help to see how far you have come!

    5️⃣ Lift heavy💪🏻
    To build muscle you need to be lifting heavy. Exercises like deadlifts, squats and leg press you can use to lift heavy!

    6️⃣Progressive overload🙌🏻
    Pushing yourself to increase the weight/add extra reps! No longer pushing yourself could put you to a halt! Challenge yourself to add an extra 5kg, even if you manage a few reps!






    #fitness #workout #gym #workoutvideo #bootyworkout #armworkout #letsgetshreddy #fitfam # shreddy #health #healthy #healthylifestyle #bodybuilding #fitnessmotivation #fitnessjourney #gains #glute #upperbody #personaltrainer #pt #fit #weighttraining #legday #strengthtraining #glutesworkout #gains #Workoutroutine

    286 32 1 hour ago
    Quando le due passioni si incrociano 💪🏻👑💣🇮🇹🇰🇿 ⚪️🔵 @gggboxing 🙏🏻 thanks

    Quando le due passioni si incrociano 💪🏻👑💣🇮🇹🇰🇿 ⚪️🔵 @gggboxing 🙏🏻 thanks

    113 12 1 hour ago
    Hello beautiful people, how are you all doing? Happy Sunday! It's been a while I posted, I just felt like I should drop a pic today. Lol! Do you still eat healthy and exercise regularly? #weightloss #wellness #gym #fitfam #hiit

    Hello beautiful people, how are you all doing? Happy Sunday! It's been a while I posted, I just felt like I should drop a pic today. Lol! Do you still eat healthy and exercise regularly? #weightloss #wellness #gym #fitfam #hiit

    0 0 3 minutes ago
    10 weeks since i last squatted! 10 weeks back i was not able to walk. 10 weeks ago i could not sit or get up from bed or couch or car. 10 weeks ago i sat on my bed and cried my eyes out so scared that i thought i can never return back to gym! 
Look at me now! I knew this whole process was more to do with mental recovery than physical and so I decided to put as much effort into my mental recovery as I did my physical recovery—and it paid dividends.
I came back both mentally and physically stronger because of my dedication to working on my mental fitness as much as my physical fitness. If you’ve ever been injured, you know that sometimes your body is healed before your confidence is. Your brain needs its own physical therapy to get back to the confidence and composure you felt before you got injured.
One of the most amazing things about dedicating yourself to working on your mental fitness during your injury recovery is that all of those mental skills that help you develop your mental toughness continue to help you post injury as well.

You need to be patient with this any process and understand the importance of taking ownership over your mental game. Not only will it help you become more resilient throughout whatever you are working towards, but can provide you with the opportunity to come back mentally and physically stronger than you were before your injury.

Here’s to lifting 50kg soon! ✌🏻
- Rawena Halim 
Follow her on instagram @rawenahalim 
#BDMF #teamBDMF 
#strongwomen #fitwomen
#recovery #strength 
#strong #fitness #gym 
#workout #fitnessmotivation 
#gymtime #gymlife 
#bdfitness #bdmuscle 
#bd #dhaka #bdlife 
#dhakalifestyle 
#bangladesh
#fitbangladeshi

    10 weeks since i last squatted! 10 weeks back i was not able to walk. 10 weeks ago i could not sit or get up from bed or couch or car. 10 weeks ago i sat on my bed and cried my eyes out so scared that i thought i can never return back to gym!
    Look at me now! I knew this whole process was more to do with mental recovery than physical and so I decided to put as much effort into my mental recovery as I did my physical recovery—and it paid dividends.
    I came back both mentally and physically stronger because of my dedication to working on my mental fitness as much as my physical fitness. If you’ve ever been injured, you know that sometimes your body is healed before your confidence is. Your brain needs its own physical therapy to get back to the confidence and composure you felt before you got injured.
    One of the most amazing things about dedicating yourself to working on your mental fitness during your injury recovery is that all of those mental skills that help you develop your mental toughness continue to help you post injury as well.

    You need to be patient with this any process and understand the importance of taking ownership over your mental game. Not only will it help you become more resilient throughout whatever you are working towards, but can provide you with the opportunity to come back mentally and physically stronger than you were before your injury.

    Here’s to lifting 50kg soon! ✌🏻
    - Rawena Halim
    Follow her on instagram @rawenahalim
    #BDMF #teamBDMF
    #strongwomen #fitwomen
    #recovery #strength
    #strong #fitness #gym
    #workout #fitnessmotivation
    #gymtime #gymlife
    #bdfitness #bdmuscle
    #bd #dhaka #bdlife
    #dhakalifestyle
    #bangladesh
    #fitbangladeshi

    0 0 3 minutes ago
    BUZZING 🤩. 3rd place 😍. Squat: 145kg (5kg PB) /319lbs. 
Bench: 77.5kg / 170.5lbs ✔. 82.5kg ❌. Deadlift: 172.5kg (379.5lbs) ✔. 180kg ❌ (why oh whyyyy did I hitch it 😭). Total: 397.5kg / 874.5lb total at 66.8kg BW. 
I went into this comp in the weight class above (u72s). Clearly, I didn't manage to fill it 🙈, but meant that I was able to chill pre comp and not have to worry about any sort of weight cut. 
I'm honestly so happy with how it went, considering we only 16 weeks into a proper PL programme! Obviously, I don't have any comps with a couple of melt downs 🙄🙈, but reflecting back, everything went so well and plenty to learn from it all too! 
Buzzing about the 145kg squat and to see how quickly it moved 🙊, gets me all excited to see what numbers we can get 🤩. Happy to hit an equal PB on Bench... looking back should have probably done a smaller jump, but it was just feeling smoooooth, but hey we learn 😊. Deadlifts- honestly I was fuming cause the old strongman hitch came into play at 180, but hadn't done this at all in training, no idea where it came from 🙄. But to see how quickly it flew up is decent enough to know the strength is there it's just technical bits we need to work on. 
Yesterday was such a decent vibe all day, great to meet more peeps and got some decentttttt inspo from the two ladies at the top @charmacpt @vics_not63 😍. Well done to all the guys and gals that competed 🙏. Thank you to Coach @peejskwaats who puts up with allaaaa my shit in training and kept me composed all day. He's a good one. We on to the next one 🖤. #strongwoman #powerlifting weightlifting #fitness #curlyhair #girl #picoftheday #fun #happy #girlswhopowerlift #transformation #training #gym #results #progress #girlswithcurls #girlswholift #womenwholift #strong #strength #nutrition #athlete #curls #mentalhealth #strongman #lifestyle #blog #selflove

    BUZZING 🤩. 3rd place 😍. Squat: 145kg (5kg PB) /319lbs.
    Bench: 77.5kg / 170.5lbs ✔. 82.5kg ❌. Deadlift: 172.5kg (379.5lbs) ✔. 180kg ❌ (why oh whyyyy did I hitch it 😭). Total: 397.5kg / 874.5lb total at 66.8kg BW.
    I went into this comp in the weight class above (u72s). Clearly, I didn't manage to fill it 🙈, but meant that I was able to chill pre comp and not have to worry about any sort of weight cut.
    I'm honestly so happy with how it went, considering we only 16 weeks into a proper PL programme! Obviously, I don't have any comps with a couple of melt downs 🙄🙈, but reflecting back, everything went so well and plenty to learn from it all too!
    Buzzing about the 145kg squat and to see how quickly it moved 🙊, gets me all excited to see what numbers we can get 🤩. Happy to hit an equal PB on Bench... looking back should have probably done a smaller jump, but it was just feeling smoooooth, but hey we learn 😊. Deadlifts- honestly I was fuming cause the old strongman hitch came into play at 180, but hadn't done this at all in training, no idea where it came from 🙄. But to see how quickly it flew up is decent enough to know the strength is there it's just technical bits we need to work on.
    Yesterday was such a decent vibe all day, great to meet more peeps and got some decentttttt inspo from the two ladies at the top @charmacpt @vics_not63 😍. Well done to all the guys and gals that competed 🙏. Thank you to Coach @peejskwaats who puts up with allaaaa my shit in training and kept me composed all day. He's a good one. We on to the next one 🖤. #strongwoman #powerlifting weightlifting #fitness #curlyhair #girl #picoftheday #fun #happy #girlswhopowerlift #transformation #training #gym #results #progress #girlswithcurls #girlswholift #womenwholift #strong #strength #nutrition #athlete #curls #mentalhealth #strongman #lifestyle #blog #selflove

    0 0 3 minutes ago
    🍝 Dadlı və sağlam qida üçün uzağa getməyə və ya hazırlıq etməyə ehtiyyac yoxdur. Bunun üçün, bir mərtəbə aşağıda yerləşən ROOF Kitchen kafesinə gəlmək kifayyətdir.⠀⁠
⠀⁠
🍝 Не нужно готовить и идти куда-то за вкусной и здоровой едой, для этого достаточно спуститься на этаж ниже, в кафе ROOF Kitchen.⠀⁠
⠀⁠
ℹ️ +994 50 555 99 77⁠
🕧 24/6⁠
📍 Əhməd Rəcəbli 1/7⁠
⁠
#rooffitnessbaku #baku #sağlamqida⁠
#azerbaijan #fitness #gym #gymlife⁠
 #fit #training #instafit #fitnessbaku #bodybuildingbaku

    🍝 Dadlı və sağlam qida üçün uzağa getməyə və ya hazırlıq etməyə ehtiyyac yoxdur. Bunun üçün, bir mərtəbə aşağıda yerləşən ROOF Kitchen kafesinə gəlmək kifayyətdir.⠀⁠
    ⠀⁠
    🍝 Не нужно готовить и идти куда-то за вкусной и здоровой едой, для этого достаточно спуститься на этаж ниже, в кафе ROOF Kitchen.⠀⁠
    ⠀⁠
    ℹ️ +994 50 555 99 77⁠
    🕧 24/6⁠
    📍 Əhməd Rəcəbli 1/7⁠

    #rooffitnessbaku #baku #sağlamqida
    #azerbaijan #fitness #gym #gymlife
    #fit #training #instafit #fitnessbaku #bodybuildingbaku

    0 0 3 minutes ago
    ▫️El método Piramidal, es un método avanzado de entrenamiento que se realiza por agrupamiento de series para un determinado ejercicio, cuya intensidad será variable. (Carga utilizada entre 67-85%) ▫️Una pirámide puede ser simplemente de progresión ascendente, descendente o doble. La característica principal es la relación inversa que existe entre las cargas y el número de repeticiones, mientras más aumentes la carga, menos serán las repeticiones y viceversa. ▫️En este video muestro un simple ejemplo de una pirámide doble, donde inicio de forma ascendente, reduciendo el número de reps y aumentando las cargas, para finalizar de manera descendente en cargas con un amplio número de reps. ▫️Me es sumamente fundamental recalcar que el #warmup o entrada de calor es importantísima y no solo para este trabajo sino para todos. No puedes intentar hacer una buena rutina sin antes calentar. Porfavor, tómalo en cuenta 🙌🏻. ▫️Estos métodos avanzados es apto para personas experimentadas en el entrenamiento, ya que se manejan con un % de cargas y se necesita tener una técnica correcta. Pero sobretodo estar acompañando de tu entrenador que pueda asistirte en cualquier momento. .
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#fitness #fit #fitnessmotivation #fitnessgirl #fitnesslife #fitnessmodel #pyramids #training #workout #workhard #health #healthylifestyle #gym #gymmotivation #entrepeneur #negocios #deadlift

    ▫️El método Piramidal, es un método avanzado de entrenamiento que se realiza por agrupamiento de series para un determinado ejercicio, cuya intensidad será variable. (Carga utilizada entre 67-85%) ▫️Una pirámide puede ser simplemente de progresión ascendente, descendente o doble. La característica principal es la relación inversa que existe entre las cargas y el número de repeticiones, mientras más aumentes la carga, menos serán las repeticiones y viceversa. ▫️En este video muestro un simple ejemplo de una pirámide doble, donde inicio de forma ascendente, reduciendo el número de reps y aumentando las cargas, para finalizar de manera descendente en cargas con un amplio número de reps. ▫️Me es sumamente fundamental recalcar que el #warmup o entrada de calor es importantísima y no solo para este trabajo sino para todos. No puedes intentar hacer una buena rutina sin antes calentar. Porfavor, tómalo en cuenta 🙌🏻. ▫️Estos métodos avanzados es apto para personas experimentadas en el entrenamiento, ya que se manejan con un % de cargas y se necesita tener una técnica correcta. Pero sobretodo estar acompañando de tu entrenador que pueda asistirte en cualquier momento. .
    .
    .
    #fitness #fit #fitnessmotivation #fitnessgirl #fitnesslife #fitnessmodel #pyramids #training #workout #workhard #health #healthylifestyle #gym #gymmotivation #entrepeneur #negocios #deadlift

    0 0 3 minutes ago
    Con ong chăm chỉ ngày chủ nhật:)) #gym #sss #ong

    Con ong chăm chỉ ngày chủ nhật:)) #gym #sss #ong

    1 0 3 minutes ago