Hey hey hey!!! Filming more workouts tonight. I’ve been in a shaky place obsessing over fitness and I had to give myself a week off to get my shit together lol. You won’t see progress if you stress about seeing the progress. I went to shoot some photos in my new gymshark attire, and if you’ve seen my gymshark haul, you’d know that they don’t realllly fit my body type the way I wish they did. I’ve been obsessing over trying to look like the gymshark girls because YES they’re pretty much all very similar and it was discouraging me. I’m going to try to find some other brands that will help me feel more confident 😘
FULL UPPER BODY WORKOUT! 👇🏼This week i planned out one full body, one upper, and one lower —> (3-day training plan) to maximize my efforts before taking a week off in Japan!
1️⃣6x6 push up with lunge + 250 row (warm up + mobility)
2️⃣ 6x10 DB squat, curl, overhead press + 10 barbell bench press
3️⃣ 4x10-12 TRX pull-ups + 10-12 KB single arm shoulder press
Seems simple...but the hardest ones usually take you by surprise;) try it out and let me know what you think!
Burning fat starts in the kitchen, you need to eat in a caloric deficit in order to start burning fat.. after that you have to make sure your lifting weights so you can also gain muscle.. unless your trying to lose a bunch of fat and look super skinny and weird with no muscle and tone..
Cardio will help you to get into a caloric deficit, but is not the most important Trang remember cardio is necessary to burn fat but you’re not gaining much muscle doing cardio so you’ll end up with a skinny fat look if you’re not lifting weights.. BUILDING MUSCLE clearly weight lifting is the number one here. You have to train hard to gain that muscle workout at least 4x a week of your serious about getting size.. next is diet you need at least 1 gram of protein per pound of body weight, and you need carbs. Carbs fuel your muscles eat your carbs before and right after your workout so they get sent straight to your muscles instead of being stored as fat. Remember not to overindulge I’m talking good carbs like oats, rice, potatoes.. don’t forget to drink at least a gallon of water a day, a lot of people are dehydrated and they don’t even know it you shouldn’t wait until you feel thirsty to@have a drink. If you already feel thirsty that means you’re already dehydrated. Last but not least train each muscle group 2-3x a week for the best results stay consistent the gains will@come I promise.
#Triceps , el gran olvidado. El entrenamiento del tríceps es más complicado que otros músculos, por que deberemos planificar la rutina incluyendo ejercicios diferenciados, muy buena técnica y mayor dedicación, y todo ello debido a su gran volumen en el brazo.
Ya sabemos que el tríceps se divide en tres partes, cabezas o porciones, donde la más superficial es la lateral, que estabiliza el codo y dos más internas, la media y la larga, que dan masa y forma al músculo, además de que la larga permite acercar y extender hacia el hombro.
No nos podemos olvidar de otro de los aspectos fundamentales para la recuperación, y es el de los estiramientos, tan importantes para preparar los músculos para las siguientes sesiones.
Otro dato también muy importante a tener muy en cuenta es el descanso. De nada sirve que entrenar el tríceps todos los días puesto que el músculo necesita descanso para crecer. Después de hacer un entrenamiento intenso de este músculo debemos dejar de trabajarlo al menos 48 horas hasta el siguiente entrenamiento. #triceps#gimnasio#rutinas#workout#entrenamiento#gym#goals#videos#churretec#magalyfarfan#workoutroutine#training
Still recovering a bit from the first pull day I had two days ago, but still pushed through one of my favorite muscle groups to work on (back, biceps, traps). Not much to say today, kept it simple and did my best to not repeat the same exercise progression as I did a few days ago on the first pull day.
1️⃣ Standing Alternating DB Curls x Barbell EZ Curls
3 x 10-12 (each arm)
3 x 10-12
2️⃣ Chest Supported Incline DB Rows x DB Shrugs
3 x 10-12
3️⃣ Incline DB Bicep Curls
4 x 10-12
4️⃣ Hammer Strength Lateral Rows
4 x 10-12
5️⃣ Seated Cable Lat Pulldown w/ Wide bar
4 x 10-12
6️⃣ Kneeling Cable Lat Pulldown w/ Wide bar (Underhand Close Grip) x Standing Cable Straight Arm Pulldown
4 x 10-12
4 x 12-15 (2-4 sec negatives)
Finished off my workout with some stretching/foam rolling to release some tension in my upper/lower back as well as my lower body to stimulate blood flow into the areas. The goal is to alleviate any possible present (or future) muscle soreness from working out.
Only 🖐🏻 days left to save $60 when you register for Bod E Talk!!!
I ❤️ being a part of a program that helps you know how awesome you are! Bod E Talk helps you embrace the power of YOU and as your coach, I help you live your healthiest, best life! Spring is here and I want you to feel comfortable going to the pool 👙 because the next 9 weeks are going to pass anyways 🤷🏼♀️, so might as well do something about it!
My next group starts April 1st! Click the link in bio to register!
To get your heart pumping and muscles burning sometimes body weight is all you need.
Give this a try ...
🔥 TRICEP DIPS 30 SECS
🔥SHOULDER BLADE SQUEEZES 30 SECS
🔥 FORWARD SQUAT JUMPS 30 SECS.
🔥HIP SHIFT PLANK 30 SECS.
🔥 SKIERS 60 SECS.
Give yourself 15 secs between each exercise and 1 min rest between rounds.
Aim to complete 3-5 rounds.
Let’s goooooo 💪🏻💪🏻💪🏻
￼AB CIRCUIT 👏🏼👊🏼 add this to end of your next workout or do it at home 🔥 ISSSSAAAA GOOOOD ONE that will have your entire core on hot fiyyyaaa. Don’t forget to double tap💙 to support the workout vids
1️⃣ COMPLETE CORE | 15 tuck in crunch each side... this movement is all about slow and control, with a BIG squeeze and hold during the crunch. Slight arch at the top of the movement, think about pulling and squeezing in with your core
2️⃣ UPPER ABS | 8 weighted crunches with some spice 🤤place legs up and off the floor. Up and around movement with the weight before heading back into the crunch. This will offer a big stretch in-between the crunches. Finish off with 8 weighted crunches
3️⃣ LOWER ABS | 10-12 butt ups... once again focus on the control of this movement. Nice and slow on the way down
4️⃣ COMPLETE CORE | 15 high plank plank jacks into 2 mtn climbers LOL girrrrrrl I added this thinking it’d be an easier exercise WHY WAS I DYING😂 oh golly
5️⃣ OBLIQUES | 10 elbow to knee crunch into straight-leg crunch each side
Complete each movement followed by a 30-45 second rest before moving onto the next 😅💦 feel free to repeat circuit if you’re up for it 👏🏼 wearing @gymshark Vital Seamless 💙 song is Pretty by @terror.jr
PS. New YouTube video is LIIIIIIIIVE🥳🥳🥳 link in bio to watch 🥰
Yo pienso, como de la noche a la Mañana Puedo ser Una Persona Totalmente differente?.
-Antes era Una mesera, Sin energías, Siempre Con una Cara Monta de no querer Hacer nada & viviendo una vida Tan Monótona, Haciendo lo mismo todo los días. Me enfermaba Bien rápido & Siempre quería dormir. .
Pesaba 170lbs size 11 de pantalón & L de Camisa.
Luego de tener a mi Bebé, Me descuidé Mucho, Pensaba que no recuperaría mi cuerpo de Antes de ser madre.
Actualmente pesando 125 lbs & Con unas energías & Rendimiento, que nunca había sentido, Mis días de monótonos pasaron a ser Súper activos & Size 5 de pantalón & Size XS de camisa. .
Me dediqué a mi Plan de alimentación & en 4 meses ya había Perdido 33 lbs. Actualmente he perdido en total 45lbs & con esta Nueva transformación me siento como una mujer nueva, Mejor autoestima, Mejor energía & Mis días dejaron de ser sedentarios a Totalmente activos. #getfit
Mi nutrición ha sido simple, equilibrada, Básica & Rápida.
Como entrenadores con lo que te damos, Estamos seguros que Obtendrás Grandes resultados, cuando estés listo, 📥📲 estaremos aquí para ayudarte. #ilovetohelp . #achieve #mybusiness #workoutroutine #motivationalquotes #transformation #myjourney #fitnessmotivation #fitness #women #iloveherbalife #workoutmotivation
305 minutes ago
WORKOUT DESIGN by @get_e3_fit
We’ve all been there. You show up to the gym all ready to workout but don’t have any idea of what to do.
That’s okay. I’ve got your back. Creating a balanced workout doesn’t have to be complicated. We’ll stick to mostly compound movements except the accessory moves.
Just pick one exercise from each group except for the accessory and core.
By the way there are way more exercises than what’s pictured obviously. You can use the Google machine to find different exercise or just shoot me a message and I’ll help you out.
Pick your rep and sets based on your goals.
If you’re on a bro split you already know what exercises you’re doing on chest day 😉
For anyone wondering, a “bro split” is concentrating on one muscle group each day like chest or back.
This template incorporates more of a full body routine.
If you have any questions or need some help let me know.
Follow me @get_e3_fit for daily nutrition and fitness tips.
What made you happy today? I just completed my first run of the year, knocking out a mile with breeze 😊😏 That makes me extremely happy! I have always loved running but I take a break from it during the winter months due to the cold and my dislike for treadmills 😂 Now I'm back to conquer my goal of running 5 miles nonstop this year, let's do this! 👍
I don’t get sick often, but I am down for the count. 😷 SO, here is a back workout I recorded a couple weeks ago and never posted. 😍💯
▫️Lat. Pull Downs (4s x 12r)
▫️ Seated Cable Row (4s x 12r)
▫️ One-Arm Dumbbell Row (4s x 10r each)
▫️ Standing Lat. Push down (4s x 15 r)
▫️ Iso-lateral High Row (4s x 10-12r)
The workout started later than planned but we still moved some plates. Deadlift was 5x3 and Bench Press was 4x4 followed by 3x10 on squats. Ended the workout with some DB skull crushers and viking press for 4x8 accessory work.
Head over to buckedup.com and be sure to use my code "LEGION20" for 20% off your ENTIRE order!