Como va el viernes?😈
Muy a menudo nos preguntan si es posible perder peso e aumentar la masa muscular al mismo tiempo. Generalmente-no, PERO😈
Bajo unas condiciones si se puede.
Aquí te las dejamos ⬇️
1. In poquito de déficit de calorías (150-200 calorías) - es suficiente para quemar grasa y mantener los músculos.
2. Hay que comer 2 g de proteína/1 kg de peso (para mantener los músculos y tmb para los procesos de recuperación).
3. Al principio debes tener baja % de grasa. No funciona si tienes 100-100-80 y quieres adelgazar hasta 90-60-90.
4. Los entrenamientos de pesas regulares (2-4 veces/semana).
Es muy interesante que puede ser que no bajas muchos kg, pero tu cuerpo se verá de otra manera.
Ojo! Si tienes mucho que bajar y/o tienes más que 28% de grasa hay que alternar los procesos de adelgazamiento y mantenimiento de peso.
Les deseamos muy buen fin y que disfruten sus entrenamientos 🌰💪🏼😉
“Being human isn’t easy but it’s a fucking blessing”
Life isn’t supposed to be all sunshine and rainbows.
It’s a journey for a reason.
There are going to be days that are tough.
There are going to be moments that honestly will have you on the edge of breaking.
There are to be moments where you think that you can’t go anymore.
But these are the moments that make us who we are. These are the moments that we become who are meant to be.
Every struggle you have has a blessing.
Every struggle has a lesson to be learned.
Every struggle has a reason for you to smile.
You just gotta find it. 📸 cred : @davidmullis
1 11a minute ago
I’m not in workout clothes or scrubs, and Mike’s not in work clothes or sweats - so this must be documented 😂💕 #FitCatMom
It’s the will. Not the skill. See you in the morning ☀️💪
1 12 minutes ago
💪🏼Plank Variations 💪🏼
1) Bird Dog 🐦🐶
This is a great plank variation for beginners, pregnant women or mamas who have diastasi recti.
Begin on all fours with your hands directly under your shoulders and your knees directly under your hips.
Pull your abs in to your spine. Keeping your back and pelvis still and stable, reach your right arm forward and left leg back. Don't allow the pelvis to rock side to side as you move your leg behind you. Focus on not letting the rib cage sag toward the floor. Reach through your left heel to engage the muscles in the back of the leg and your butt.
Return to the starting position, repeat on the other side
2) Traditional plank💪🏼
This can be done on hands or elbows.
Plant the hands under your shoulders like you’re about to do a push-up. Ground your toes into the floor, slightly lift your hips while tucking in and swueezing your glutes . Do not lock or hyperextend your knees or arch your upper back.
Keep your head aligned with your spine by looking at a spot on the floor about a foot beyond the hands.
You can also walk your feet out apart from each other a bit to give yourself a more stable and solid base. Take deep breaths as you contract and engage your abdominal muscles.
3) Bosu Plank ⚖️
This is done the same as the traditional plank but by adding the Bosu ball it adds the challenge element of balance
It’s a full body exercise! Aside from the fact that it’s an incredible core conditioning workout. Planking also works your glutes, hamstrings, supports proper posture, strengthens your shoulders and back and improves your endurance and balance. 🤯
Do you add planking into your fitness routine⁉️
Let me know below ⬇️
LET THE HATE MOTIVATE YOU TO SUCCEED ONE FOR THE FOOTBALLERS🌍🙌💯⚽️
KING AJ CAME FROM NOTHING TO MORE THAN JUST SOMETHING BUT THE GREATEST HEAVY WEIGHT OF OUR TIME! 🥊💯🤐👀
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The second swipe is the most accurate #personalitypic ever👏🏼 .
BACK IN LA today 🤟🏼 Always for the workouts, friends and work grind 🌊
The prettiest most confident women are the ones who believe in themselves and each other ✌🏼
I can pretty much tell you that I was shocked when I realized what just being myself, being confident in myself and being NICE did for my life when it came to my relationships and opportunities! .
Kill em with kindness and support is the aggressive way I try to inspire and uplift everyone around me!
It’s easy, be supportive because it helps others and it’s how you get support and care back! .
Fun Facts about me 🌊👊🏼
💦 I’m a Pisces ♋️
🏄🏼♂️I would love to live to be over 100 years old
🎧I newly discovered that I’m super into music which sounds silly but I can’t stop making playlists now .
✌🏼It doesn’t take a lot to make my happy or smile .
☺️ People that make me laugh are people I keep around .
Online coaching app in bio! Let’s get you working on your best self!
code “Fitanddedicated” 🌊
It’s a Lifestyle, all about Balance. Both are important but Nutrition is 🔑. Which one is difficult to you? Leave a comment below & let me know!!!.
Get your custom meal plan today! Link in bio📲
Meal Prep Breakdown! 👊 Always Plan & Prepare ahead of time!! ⬇
Why Macros? 🔝.
🅰🅰: Macronutrients: Macronutrients are molecules that our bodies use to create energy for themselves – primarily fat, protein, and carbs. They are found in all foods in varying amounts, measured in grams (g) on the nutrition labels.
✅IIFYM or Counting your Macros is a diet or nutritional approach to meet your macronutrients intake by keeping track of your protein, carbohydrates, and fats to change your body composition.
✅Its about living a healthy lifestyle without feeling any ❌guilt or even thinking ❌negatively about food or your actions.
•For example, you can eat with your friends at your favorite pizza 🍕 restaurant, ✅enjoy your favorite dessert or treat you crave, or ✅celebrate with 🥂 at your best friend’s 👰🏼 wedding with a nice glass of 🍾 or 🍷..
•Why would anyone want to worry or have to think about if they are eating off track or eating the wrong foods?
✅Flexible/Macro Dieting is based on the principal of counting your macros. To count your macros, the process is simple; you add up how many grams of fats, proteins, and carbohydrates you consume that day. .
. 🔑📝If you need help with determining your daily macro nutrient requirements or looking for Macros for general fitness, weightloss, fat loss, lean muscle gain, or even contest prep please email me or click on the link above to get started
. . #foodies#healthyeating#fitness#fit#vegan#iifym#workout#getfit#healthylifestyle#healthy#food#healthyfood#fitnessmotivation
Taking a rest day but not missing an opportunity to post a picture from earlier this week emphasizing my facial features !!
I truly love the gym. And I truly love the fitness “grind” so to speak....but every so often I go through periods of time where I feel burnt out, tired and unmotivated. And it makes me realize how much of success in fitness is dictated by thoughts, attitude & mindset. Although I haven’t physically stopped going to the gym, I’ve stopped pushing myself mentally and I’m kind of going through the motions without any true intention. It can actually make me understand why so many people hate exercise...there NEEDS to be a “why” and a passion behind what you’re doing, otherwise it’s just an exhausting task
So that being said, my main goal moving forward is going to be changing my mental game in the gym. I’m ready to feel focused and ignite that lil spark again 😌
Side note: Arnold Classic is rapidly approaching and I’m pumped to see any & everyone there!! .
4 128an hour ago
Hiii! Hoping you all get to spend your weekend with some loved ones! Ps just uploaded a new video on my channel, link is in my bio if you want to check it out! 💗 Happy long weekend!! 😘 #notcoldatall