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@qrs_guy

Fit Friday have a long way to go still but every pound lost counts and ever pound of weight added to the bar counts #fitfam #fitness #buildingmuscle #fitfriday #progress #selfie #noshame #healthy #getit

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@hello_anomis

SATURDAY REST DAY: we are on the way to somewhere, not sure where 😉 Just happy we are outside and aren’t spending the entire foggy day inside which I definitely can’t handle 😑 HAVE A GOOD WEEKEND!

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@allen_4015

喜歡就堅持吧~身體是世上唯一不會背叛你的,你對它付出多少它就會變成什麼樣子💪 #buildingmuscle #手臂

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@giux_g

Lunch of today with some thoughts 💭... 120gr little shells 🐚 with vegetables and tuna ... As fruit some grapes 🍇 and now a coffee ☕️!! Some rest on the couch 🛋 and then ready to fight with the cold and walk in the city! #nevergiveup #anorexia #healthyeating #eathealthy #eatclean #buildingmuscle #strongnotskinny #strongisthenewskinny #neverstopeating #edfamily #edwarrior #edsoldier #edfighter #edrecovery #recovery #recoveryforlife #recoverywarrior #recoverymeal #recoverywin #recoveryfood #recoveryisworthit #recoverydiary #recoveryforme #recoveryispossible #dca #dcarecovery #anarecovery #fuckana #sorgenfresser at Münster

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@msmarvelis

6 months difference between these pics -Consistency. Dedication. Sweat and lots of sweat....Gains are happening. Trying different workouts and finally CrossFit @cflionsden is what’s changed my body-4 weeks in. I’m loving it #fitnessmotivation #fitnessjourney #angelabassettarmscomingsoon #myjourney #crossfit #lovetheprocess #fitmominprogress #gains #buildingmuscle #crossfitbeginner #crossfitcommunity #crossfitlovers #crossfitchick #progresspic #cflionsden

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@c.chatchy

ก้อนหินยังแหลกเป็นเม็ดทราย..🏃🏻‍♂️..นับประสาอะไรกับไขมัน..🏃🏻‍♀️.. #fitness #sports #fitnessmotivation #fitnesstime #gym #workout #workouttime #yoga #thaiboxing #muaythai #dance #ridebicycle #running #exercise #exerciseoftheday #muscle #exercisedaily #musclefood #aesthetic #aestheticrevolution #cardio #healthyguy #buildingmuscle #bodybuilding #weighttraining #cardioworkout #healthylifestyle #healthy #chatchyhealthyguy #chatchyhealthstyle Photo by buddy girl and partner running day @namfon_nutcha at Running Track Sports Authority of Thailand

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@fmfitnessnutrition

Following on from the Tabata topic earlier in the week, we decided to revisit some of the more advanced cardio interval methods. It's had a big come back of late and you may have heard of or even partook in HIIT sessions. Let's recap - intervals are where you alternate between two degrees of effort, usually high ⬆️ and low ⬇️ The key benefits of such an approach are 1. Burns away fat while preserving muscle due to the Excess Post-exercise Oxygen Consumption - that's the EPOC kids 🏃🏼 2. Increases the efficiency of your heart ❤️ 3. Let's face it, it's less monotonous of a task when you have varying degrees to focus on.👀 4. More importantly in this day and age, it's more time efficient.⏱ 5. Useful fitness for all sports. 6. Better blood sugar and insulin controls.👌🏻 To all the bros out there who are thinking that cardio is the spawn of the devil and has a bad rap for burning muscle, to you I say do not fear. Cardio is not the problem, it's a lack of control of your calorie intake and macros that will let you down. Monitor and control your calorie intake in line with your goals and all will be groovy. 🕺🏼 Enjoy the cardio benefits and enjoy the food. Win win I say!! 🎊🎉 Aside from Tabata training, check out "Fartlek variations", as well as Ascending, Descending and Pyramid intervals. Give them a go and let us know how you get on. #fmfitnessnutrition at Dublin, Ireland

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@eveline.fitmindfitbody

Why is it for you So easy to train 6 times a week and eat good foods regurlarly? 😱😂Newsflash... it isnt!!😕 I have made myself some good habits and have fun doing it. Yes fun and persistance #nothingcomeseasy #bodybuilding #consistancy #gymlife #strongnotskinny #gymrat #eat #dontwatchmejoinme #buildingmuscle #setgoalscrushthem #girlswholift #findyourstrengths

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@giux_g

Saturday morning breakfast... Unfortunately here today the weather is cold and windy... but it can be a good excuse for a warm snack in the city this afternoon!! Today we have to start buying some X-mas present!!! It’s time... we will be away for our holiday and we will have just few time afterwards!! I think we will have a look and see if we will get some inspiration.. ahah #🎅🏼🤶🏻🎁🛍🎄 What about you my flowers 💐?? Plans for today?? #nevergiveup #anorexia #healthyeating #eathealthy #eatclean #buildingmuscle #strongnotskinny #strongisthenewskinny #neverstopeating #edfamily #edwarrior #edsoldier #edfighter #edrecovery #recovery #recoveryforlife #recoverywarrior #recoverymeal #recoverywin #recoveryfood #recoveryisworthit #recoverydiary #recoveryforme #recoveryispossible #dca #dcarecovery #anarecovery #fuckana #sorgenfresser at Münster

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@drip_fit

Hello #sweatysaturday and there’s really nothing better than your body showing you how hard you worked 👍💪 . That’s what we love about our products... not only will you smell delish but you body will feel better from the inside out! . Helps with detoxification, muscle recovery, pain relief, skin hydration and much much more! Visit our website for all the amazing benefits and order yours today 👍💪🙌 #dontbethelasttoknow . #Repost @cara_roberts (@get_repost) ・・・ If you want to sweat like you've never sweat before... this stuff is a game changer! I love to push myself harder every time I use it, to see just how much more I can possibly sweat... which isn't something my body does very easily. Drip Fit is a #sweataccelerator that helps to target #troubleareas where it is more difficult to sweat and assists in #postworkout #recovery. It is an all-natural product with no colouring, and no preservatives. Whether your ultimate goal is #weightloss, #buildingmuscle or simply improved overall #health, #dripfit will help you on your path to accomplishing something #extraordinary! Come down to #activebodynutritionpg or grab a sample off of me at the gym and see the @drip_fit difference yourself... and push your workout to new heights too! #topical #sweatbelts #magnesium #swassy #crazysweats #lovemydripfit #nevercardiowithoutit at Active Body Nutrition PG

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@bourne_fitness

💪🏼🔥KEEP YOUR MUSCLE WHILE DIETING🔥💪🏼 - 🔥 While dieting the goal is to burn just fat & keep as much muscle as possible, right? (Because muscles make you burn more fat). - 🤦🏻‍♀️I see a lot of people diet wrong & end up sacrificing a lot of muscle when there’s a few small things you can do to keep it while you’re losing weight. - 💥HIGH PROTEIN INTAKE💥 By far one of the absolute best ways to maintain muscle while dieting is to keep your protein intake high. Still keep in your deficit but keep your protein intake high. - 💥LIFT HEAVY💥 One of the biggest mistakes most people do when wanting to lose weight is just lift light weight with high reps. Keep lifting heavy stimulating muscle growth. It’s one of the best ways to keep your muscle while dieting. - 💥AVOID MASSIVE DEFICITS💥 Don’t misunderstand me, you 100% have to be in a deficit to lose weight BUT avoid massive deficits. Try to keep it around 10% or a 300-500 calorie deficit. - 💥AVOID TOO MUCH CARDIO💥 Another mistake so many people do when dieting is spend too much time doing cardio. If you’re going to do cardio stick to 20-40 minutes or so 2-3 days/week. - ❤️Hope all of this helps, if you still have questions shoot me a DM or comment below!👇 - Great post by @realjaredhamilton at Barnstaple, Devon

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@sportsloverrules

U said i cant my reply is this #onlyican #loving #improvement #lean #buildingmuscle

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@fitness.pugs.and.pizza

Mis Fits vs Fit girls: They may seem a sort of weirdos to those around them, wearing huge pajama shirts and geeky socks in gym, no make up, no booty pants. But the truth is that there is a bright side of being a “misfit.” : what you are doing here? , among these fit female show pony's?! , and feel like you come from another world..... Yup, building muscle and create a strong mindset. 🌠🤓 #beyourownmotivation #believeandachieve #misfits #fitbodyandmind #dontjudgechallenge #strongbodyandmind #mindset #comitment #buildyourbody #believeinyourfuckingself #makeaplan #fitfamnl #fitgirls #fitnessmotivation #fitfam #fitgirlcode #buildingmuscle #workitbitch #weighttraining #riseandshine #firness #fitgirlfam #fitdutchies #buildyourbody #bodyprogress #slowprogressisstillprogress

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@emilyb_fit

YAY! It's Friday! 🎉 Always so happy for the weekend! 😊 Could be because it's #cardiofreefriday?! 😉 Headed to the gym this afternoon with a little extra pep in my step. Warmed up with 5 rounds of moutain climbers and kettle bell swings. 😥 Today's workout was biceps and glutes! It was a fun combo! Moderate weights-supersets-4x15. Excellent workout! No hockey tonight...so Mason and I went to the mall and then we had Menchies Frozen Yogurt. 🍨 Was delicious! Hope you've all had a great start to the weekend! Xx

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@naturallepremiumalmond

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@christinesnw

Blaring Music and lifting heavy helps clear my mind. I've come to the conclusion I worry too much. Actually, I've always known that. 😀Late night workout helped not just my body but my mind as well. I maybe sore tomorrow though.

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@larafamily6

On Fridays we workout!! #21dfx #lowerfixextreme my legs totally feel like #jello lol! But I #loveit who else loves this feeling??? We have to always give I️t our best.. cause you never know who’s watching!!.. ;) #noexcuses #momlife #betheexample #theyalwayswatching #kidsdowhattheysee #keepgoing #buildingmuscle #weights #beachbodycoach #idontsweatisparkle #fitnessmotivation #fitnessjourney

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@fufyter_

Had a killer back workout today with @_.schoolboy_ !! This is exactly how I feel! Putting in work and trusting the process. Making progress slowly but surely. Taking it one day, one meal, and one workout at a time. #transformation #fatloss #fattofit #gettinghealthy #gettingfit #fitness #fitfam #gym #lift #train #workout #workhard #buildingmuscle #healthylifestyle #healthyeating #eatright #motivated #determined #icandothis #iwilldothis #letsdothis

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@elle_jayne_

Could not be happier with how my training is coming together over the last few weeks!! I am continuing to drop body weight and seeing huge payoffs in my capacity and gymnastics movements whilst also continuing to hit my 1rm numbers that i set when i was 13kgs heavier. Girls don’t get stuck in the mindset that you need to put on weight to lift heavier... it’s not necessarily true and 9/10 your other movements will suffer as a consequence! #sohappy #movement #improvements #workinghard #crossfit #crossfitgirls #girlswholift #liftlikeagirl #bodyweight #powertoweightratio #womenwholift #frontsquat #content #happyplace #oly #olympiclifting #buildingmuscle #shred #bodycomposition #athlete #lifter #crossfitmums #crossfitaustralia at Smeaton Grange CrossFit

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@perfect_transformation

Planet Fitness is boo boo, they didn't even wanna let me record my journey. I should of took off my shirt on their ass🔥🔥😂😂😂... #orlandofitness #orlandofl #fitnesslifestyle #fitness #fitfam #putinwork #aestheticsovereverything #buildingmuscle #aesthetics #gymaholic #gym #gymaddict #lift #planetfitness #progressnotperfection

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@jenniblofsky_fit

Dinner tonight was fantastic! 😍 I made ground chicken / ground turkey meatballs, with homemade tomato sauce on top of baked spaghetti squash with Ezekiel toast... #healthy #goals #macros #pressurecookersrock #yesicountedthem #eattogrow #keepsmeontrack #fitlifestyle #lovetoeat #fitover40 #buildingmuscle #fitnessjourney nasmfns #nasmcpt at Klamath Falls, Oregon

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@nate.evansjr

💥PLEASE READ💥 - The moment I stopped just talking and posting about the “grind”and actually started being productive the universe started working for me. - I went from being busy to getting things done ! - I’m excited to announce that I will be on “The VETERAN’S LEADERSHIP Blog Podcast” hosted by @bernardbergan tomorrow evening at 6pm to speak about my upcoming book “BUILDING MUSCLE: Life Is Your Trainer” and chat about my values and future plans. - It will be a great podcast and I promise you won’t want to miss it! - We will be streaming on iTunes and GooglePlay so make sure to tune in! - This opportunity has taught me that your work does not go unnoticed if you’re doing it from the heart and giving 120% effort. #BuildingMuscle #IAM1STPHORM #100to0 #RunTheScoreUp

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@thedavidjmurphy

YOU GUYS!!! THIS IS THE MOST I'VE EVER WEIGHED IN MY LIFE!! FUCK YES I BROKE 170!! #fuckyes #weightgainjourney #gym #buildingmuscle #selfimprovement #isuckwithhashtags

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@body_elite1

Abs are made in the kitchen? Wrong! Abs are built with resistance and gradual progression like any other muscle. And like all other muscles, removing the unwanted fat that covers them up is what allows them to show. If you can manage to progress in the gym with heavy compound lifts that require stabilization of the spine (squats, deadlifts, etc.), while performing exercises that allow you to flex and extend the spine with resistance (cable crunches, for example), you’ll build your abs. Combine that with a slight caloric deficit and some consistency, and that’s a recipe for sharper, more visible abs! - . . . . . . . . #fatloss #fitness #bodybuilding #fitspo #fit #iifym #burnfat #hiit #macros #caloriecounting #flexiblediet #fitfam #gymmeme #gymfail #weightloss #weightlosstips #diet #ifitfitsyourmacros #healthspo #swolepatrol #fitnesslove #fitnessgoal #buildingmuscle #buildingmuscles #fitnessphysique #fitnessbody #gains #gaintrain #fitfriends

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@nicolestancil_fitness

The longer you train... the easier it is to spot the areas you need to target. The truth is we all have areas that never want to grow . Areas that grow too much or too fast. Areas that lean out first and areas that never seem to want to lean out. We all have problem areas. I hate the word problem though. Problem or target areas make it sound like you are not good enough the way you are or are inadequate. That in itself can make it so much harder mentally and physically to improve. I like to look at these areas as a challenge to better what I already have , not try to get rid of or replace what I already have. F those flaws. We are all perfectly flawed. Once you've accepted that fact, improving who and what you are becomes so much easier. ***************************** #npc #bodybuilding #befit #bulking #gainingweightiscool #strongnotskinny #buildabooty #buildingmuscle #backgains #bikiniathlete #bikinicompetitor #athlete #aesthetic #fitnessmodel #fitmodel #improvementseason #posing #progressnotperfection #bodybuildingmotivation at Courtyard by Marriott Jersey City Newport

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@tinymini24

After watching Justice League I felt the need to bench💪 100 x 2 and then back down to 75. #benchpress #benching #girlswhobench #girlsthatlift #workingonit #progressnotperfection #buildingmuscle #lifting #motivated #gymtime #fitness

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@rosewickwire

Hurray! 🙌 I made it to AND through another kickboxing class 🥊 #selfgoals #modivation #fitness #healthychoices #buildingmuscle #active #getfit #physicalexercise #getmoving #cardio #determination

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@emilyj8xsn

Flex Friday. Feeling pumped!! Had a good arm sesh at the gym this evening, gotta love it when you see your veins! #flexem #flexfriday #feelgood #supersets #gains #buildingmuscle #gymmotivation #girlswholiftweights💪 #gymlife #happyfridayyall!

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@vientinalifestyle

🚨🚨6 Week Results🚨🚨 #NoFilter #RawResults #WeightLoss #BuildingMuscle Our coaches challenge was tough! But it definitely stirred the pot for all of us, definitely showed me where I needed to improve on. Guys!!! The weight gain plan is HARD for me, especially since I worked so hard to lose the weight previously. The biggest struggle was feeling like I was over eating even though I know I wasn’t & everything was clean. I’m excited to see it paying off 😆 Cheers to my accomplishment 🥂 •Made it to the gym 2-3 times a week, EVERY WEEK! That’s huge for me since I normally do amazing at going to the gym for the first week or so and then slack off •I didn’t munch on candy for Halloween & chose healthy options for all the birthdays in October •I realized my schedule was out of wack, and how much time was actually being wasted instead of invested! - Although I lost 48lbs and my body is no where near what it looked like when I first started, there always room for improvement and so much more to go after! The dream body I have pictured in my head, will come into existence and I’m truly excited to continue my journey to make it happen 🙌🏽 - Im Soo ready to make the next 6 weeks my B**h & I’d love for us to make it happen together! 📲DM me to make this happen with my meal plan & Workout Guide!

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@tellez_mami

Quick warehouse run ain’t nobody got time for UPS! Rebuild Strength my all time fave #protein #recovery #idoherbalife #i💚herbalife #strong #buildingmuscle #fitmama #strongnotskinny #lilbooty #workingprogress #workingonmyself #toning #stronglegs #bootygainz #sexylegs #sexystrong at Riverside, California

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@apal.fitlife

Last thing I wanted to do tonight was workout but if I let myself off the hook one day then the next day seems less important and that habit I’ve worked so hard to form goes out the window! It won’t always be easy but it will always be worth it! 💪🏻💛

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@dktoretto

Rainy days calls for leather outfit 😎 work hard play hard! So thankful for all the opportunities this year and enjoying every day as it gets closer to fulfilling mile stones in my life. We can all make it happen as long as we want it bad enough! 🤓🤗🤑💪🏽😘👌🏽 #workhard #workout #lifestyle #fitnessmotivation #makeitrain #abs #tGif #npc #investtoday #decisions #fearless #determination #grind #buildingmuscle

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@george.building

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@jmaxfitness

🌵In order to lose weight, you need to be in a caloric deficit. Listen to @adam_pine - Start by finding your estimated daily caloric maintenance. Take your body weight & multiply by 14-16. For example, I weigh, 235lbs * 15 = 3525cal. If you have a slower metabolism, use the lower end, if you have a faster metabolism, use the higher end. - ⚖️If you want to lose weight, use a 10-25%cal daily deficit, 10-20% daily surplus if you want to bulk. These are estimates & the deficits/surpluses may need to be higher or lower based on the individual. - 🎯Cutting or bulking, it’s good to track your calories. People have a tendency to over/underestimate how much they actually eat. Tracking keeps you honest & makes you mindful of how much you’re consuming. - 🐂Protein is important for muscle growth. I like to eat 1g per 1lb of bodyweight. A high protein diet keeps you feeling full for longer, & your body burns more calories consuming protein than anything else. A diet this high in protein isn’t essential, but it does have benefits. - 🐸Prioritize your strength training. Cardio is good for your cardiovascular health & burning additional calories, but it’s not optimal for gaining muscle. Whether you’re on cut or bulk, make sure you’re getting your strength training in 3-5x/week. - #powerbuilding #bulkingseason #cuttingseason #bulkmode #countingcalories #caloriecounting #flexiblediet #swolenation #getripped #shreddedlife #shredlife #leanmuscle #leangains #leanlife #leaningout #gethuge #goldenera #classicphysique #buildmuscle #buildingmuscle #musclebuilding #musclegain #musclegains #musclemass #musclemania #musclebeach #musclenation #muscles #jmaxfitness

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@bootsandglutes

If you can make it through your office Thanksgiving party without: eating anything with grain or messing up your lipstick-- you can conquer the world 😂👊🏻 I miss you, stuffing. But you'll be all mine next Thursday for the real thaaang baby! Now for puppy snuggles & a raging night of catching up on @_t.g.i.t_ before Scott comes home tomorrow! 🎉 at Virginia

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@thetonyracanelli

@gainzachiever first national's and 3rd show. It's a lot. The nuances of contest prep are many, not learned quickly and takes a lot of time to master. All that said, Chris Cox got a 2nd callout. By my eye, has a shot at 5th. We'll have to wait til tomorrow but it was a good showing with good stuff to build on. at James L Knight Center

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@musclemonsters

Dirty Bulk VS Clean Bulk By @musclemonsters _ First, we must be in a positive energy balance if we want to ensure we’re providing our body the necessary nutrients for growth. _ Second, we must ensure we’re consuming enough protein in order to achieve a positive nitrogen balance. This ensures that we are synthesizing more protein than we’re breaking down. _ Third, we’ve got to make sure we’re getting in enough of the right fats. Failing to consume enough dietary fat can result in lower testosterone - making building muscle and losing fat more challenging. _ Lastly, we’ve got to eat enough carbs to fuel intense training. If your performance sucks, so will your results. _ Clean Bulking VS Dirty Bulking _ Now that you understand the non-negotiables, let’s give both Clean Bulking and Dirty Bulking a definition. _ Clean Bulking: a calculated approach to overfeeding that allows for no more than a 10-15% surplus. _ Dirty Bulking: a casual approach to overfeeding that has no caloric limits or restrictions. _ Despite what you may think, the difference between these two diet approaches has very little to do with food choices. Eating cheeseburgers and pizza doesn’t necessarily turn a bulk from clean to dirty - the same way fruits and vegetables don’t clean up a dirty bulk. _ In a world where a bigger surplus means bigger muscles, the dirty bulk would be, hands down, the way to go. _ Unfortunately, there are finite limits to the amount of muscle we can build – eating more than necessary to support those gains will just result in more body fat. _ How Much Muscle Can We Gain per Month? _ Year 1&2: 1-2 lbs per month _ Year 3&4: 0.25-0.5 lb per month _ If you’d prefer the faster weight and strength gain with longer time spent restricting calories as the caveat, then a dirty bulk can work just fine. _ If you’d prefer to spend more time bulking and less time cutting, then you’ve got to be calculated. _ Either way, if you want to grow you’re going to have to accept some fat gain. Staying shredded year round is the recipe for slow growth, if any.

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@emily.lavender03

Getting stronger every day. Starting from the bottom up 💪🏼 #buildingmuscle #fromthebottomup #workout #determined #3milerun #needtoworkonabs

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