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P O N Y P O N G 超 妍
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Da li ste znali? 😱 | 36k🌞

If there is No struggle, there is NO progress . ⠀ ⠀ Every year , when I go through my cutting I document my weight , what I eat and how I looked on each day . This is my way of keeping an eye on my progress . If I look flat , I add more carbs , if i look bloated , I cut down my sodium intake ....end goal is simple , you just want to see those results you work so hard for . Btw , this video was taken couple of years ago .⠀ ⠀ ⠀ ⠀ #letsgetfit my friends.......⠀ ⠀ ⠀ ⠀ #humpday #fitfam #fitspo #fitnessmotivation #fitness #sixpack #abs #bodybuilding #summer #gym #workout #workoutmotivation #workoutvideos #workouttips


Deadlift- The ultimate strength and the Mass Builder ( For Men and women)⠀ ⠀ The deadlift targets multiple muscle groups in a single lift, offering more bang for your buck than an isolation exercise. Incorporating deadlifts one or two days a week into a weight training session will develop strength in the hamstrings, glutes, low back, and upper back.⠀ ⠀ They also rely on core strength to stabilize your body throughout the lift, which means you'll be working your abs on top of everything else. As if you needed more convincing, deadlifts often work your glutes more than squats do. ⠀ ⠀ One study showed that deadlift training generated huge improvements in strength and stability—especially in women who were relatively new to lifting. Because you're using muscles on both the front and back of your body, deadlifts protect your joints from unnecessary stress and future injury, which is an awesome added benefit.⠀ ⠀ This video was taken couple of years ago , I was on zero carbs for almost a month at this point . I was exhausted and beyond tired but pulled some heavy weights that night . Sometimes I look back at some of these videos and motivate my self 😊⠀ ⠀ ⠀ ⠀ #letsgetfit my friends......⠀ ⠀ ⠀ #backday #transformationtuesday #fitfam #fitspo #workout #fitness #summer #sixpack #abs #bodybuilding #fitnessmotivation #workoutmotivation


The Science of Swole⠀ ⠀ The technical term for the pump, as you’ll see in exercise science literature, is “cellular swelling.” When you lift weights, blood rushes to the muscles to supply them with the nutrients they need to perform. The intense muscle contractions produced by your reps temporarily compress the veins that take blood out of the muscles and back to the heart. As a result, extra blood gets trapped in the muscles, swelling them to greater than normal size. You may shrink back down to your old self shortly after your post-workout shower, but that doesn’t mean bigger muscles—permanently bigger muscles—aren’t on their way. Getting a good pump is a foreshadow of your physique to come.⠀ ⠀ Generally speaking, pump work should be done for 2–3 sets of 25–40 reps, or last 45–70 seconds per set. Rest between sets should be 20–45 seconds.⠀ ⠀ If you want even more work, and aren’t interested in doing any heavy lifting in your workout, you can do your warm-up sets for your pump exercise in this fashion as well. In other words, do an additional two or three sets for high reps, performed slowly, and ramping up the weight gradually until you reach a load that provides the greatest challenge you can handle for 25–40 reps, or 70 seconds.⠀ ⠀ That being said , I did a light weight High rep ( 5 sets of 25 to 40 reps) leg workout today. Let me tell you , you’ll feel the blood rushing into your legs on your first set itself . I choose 4 workouts , 5 sets each for 25 to 40 reps . I don’t recommend doing this every week but once in a while when I feel like I need to switch up my routine and confuse my body for growth and those striations. ⠀ ⠀ Have a Happy Monday and don’t skip MONDAY WORKOUT 🚫⠀ ⠀ ⠀ ⠀ #letsgetfit my friends.......⠀ ⠀ ⠀ #legday #mondaymotivation #fitnessmotivation #fitness #workout #workoutmotivation #bodybuilding #workoutvideos #workouttips #summer #fitspo #fitfam #sixpack #abs


🌟The Rear Delts 🌟- Small Muscle That Plays A Large Role, Regardless Of Your Goal⠀ ⠀ Of the three deltoid heads, the rear delts are without a doubt the most neglected, which is unfortunate because, when developed, this relatively small muscle adds an impressive three dimensional look to any physique.⠀ ⠀ When developed, they are extremely impressive from an aesthetic point of view. In fact, most would argue that nothing is more impressive, in terms of shoulder development, than a set of rear delts that just pop off the back of your upper arm! ⠀ ⠀ In terms of exercise selection, it’s important to choose more than one exercise when training the rear detls because of the nature of the muscle group. To maximally develop a muscle, it needs to be stimulated through various planes and ranges of motion, and because of the uniqueness, and versatility of the shoulder joint, multiple exercises are needed, as many fail to provide optimal tension through a full range of motion.⠀ ⠀ Here's a old video of me working out rear delts using reverse pec- deck machine . As you can see , how rear delts seperates you from someone who doesn't put emphasis on this muscle ⠀ ⠀ ⠀ ⠀ #letsgetfit my friends......⠀ ⠀ ⠀ #weekend #fitnessvideos #workouttips #fitness #fitnessmotivation #summer #sixpack #abs #fitspo #fitfam #bodybuilding #gym #workoutmotivation


🌟Side Lateral Raises🌟- The Ultimate Isolation Exercise For An Aesthetic Physique⠀ ⠀ The side lateral raise is one of the few exercises that directly works the side head of the deltoid muscle. It is this side section of the muscle that is responsible for giving you broader shoulders.⠀ ⠀ Wide shoulders are one of the hallmarks of an aesthetic physique. As you develop your shoulder muscles and get wider, this creates an optical illusion effect that makes your waist look smaller, even if your waist stays the same size. If you develop your side deltoids and reduce your waistline at the same time (lose body fat), it can transform the way your entire physique appears, dramatically.⠀ ⠀ ⠀ Well-developed deltoids are vital for success in physique sports, and this is true for women's physique sports as well (physique, fitness, figure, bikini, or fitness model divisions). It's almost impossible to have overdeveloped deltoids.⠀ ⠀ ⠀ The lateral raise is especially valuable because many people complain that they feel overhead presses are working mostly their front deltoids. Front deltoids also get worked from chest exercises like bench presses. Therefore, the front deltoid is sometimes overstimulated while the side deltoid lags behind.⠀ ⠀ In the above video , I'm doing machine side laterals , you can use dumbbell, barbell or simply any weight that you can lift without cheating / hurting yourself would work.⠀ ⠀ ⠀ #letsgetfit my friends....⠀ ⠀ #tbt #fitfam #fitspo #workoutvideos #fitness #workout #workoutmotivation #sixpack #abs #bodybuilding #fitnessmotivation #throwbackthursday ⠀ ⠀


The past cannot be changed. The future is yet in your power. You can just sit back and let the life happen to you or take the future in your hands by working your ass off. ⠀ ⠀ ⠀ ⠀ #letsgetfit my friends.....⠀ ⠀ ⠀ #fitfam #fitspo #transformationtuesday #fitness #workoutmotivation #sixpack #abs #summer #bodybuilding #fitnessmotivation #workout


Don't avoid these 2 chest workouts ⠀ ⠀ 1. DIPS ( Video 1 👆🏻)⠀ ⠀ When it comes to building chest muscles, most people will think of the Bench Press first. But if you do them right, Dips can give you much more benefits⠀ ⠀ By leaning forward while doing Dips you put more focus on your chest muscles. That way Dips efficiently build your chest and make it wider. During dips, your upper body is not supported by the bench and your feet are off the ground. It requires more stabilisation and activates more muscles groups. Because of no back or foot support, doing Dips activates a lot of stabilising muscles. There are ways to make Dips harder. Either by using static holds and slow reps, or adding weights.⠀ ⠀ 2. Decline Bench press( video2👆🏻)- SWIPE⠀ ⠀ The first benefit of the decline bench press is that it targets the lower portion of your chest better than the flat bench as well as the incline bench. This is extremely important if you really want your chest to be round, wide, and defined. Adding them into your lifting routine could really help you fix imbalances that you may have noticed in your chest due to lack of lower-pectoral stimulation and could help increase ⠀ ⠀ ⠀ #letsgetfit my friends.......⠀ ⠀ ⠀ #weekend #fitspo #fitfam #workoutvideos #workouttips #bodybuilding #fitness #workout #workoutmotivation #fitnessmotivation #sixpack #abs


#TBT On #FlexFriday....Why not ??⠀ ⠀ Summer is around the corner, it’s time to get that crazy conditioning but this time , BIGGER and BETTER✌🏻⠀ ⠀ ⠀ #letsgetfit my friends......⠀ ⠀ ⠀ ⠀ #fitfam #summer #sixpack #abs #fitness #bodybuilding #fitnessmotivation #workoutmotivation #gym #fitspo #shredded #workout


My favorite tricep workouts to bring out the SHAPE ⠀ ⠀ As you guys already know there are so many variations and machines to work our triceps and I do use lot of these but here are my 2 favorite workouts to bring out the tricep and these works for everyone regardless of your gender 👨‍💼👩‍💼👩🏻‍💼⠀ ⠀ Keep in mind , weight really don’t matter. It’s all about stretch and contraction ⠀ ⠀ ⠀ #legsgetfit my friends......⠀ ⠀ ⠀ #fitfam #fitspo #fitness #workoutmotivation #workout #fitnessmotivation #sixpack #abs #gym #fitnessvideos #fitnesstips #bodybuilding


Why " SHOULDER PRESS " is Essential ?⠀ ⠀ The shoulder press works several muscles of the upper body and offers a host of benefits that improve daily functioning. This exercise can be performed with dumbbells, barbells, kettlebells, resistance bands or a machine.⠀ ⠀ The most obvious benefit of the shoulder press exercise is improved strength. The exercise targets several of the major upper body muscles including the deltoids, trapezius, triceps, serratus anterior and the upper portion of the pecs. This exercise is particularly important for women who are trying to improve their upper body strength. ⠀ ⠀ Not only that , if you are trying to build that big Boulder shoulders, shoulder press must be your base. ⠀ ⠀ 🔴Shoulder Press Tips🔴⠀ ⠀ 1️⃣The smith machine shoulder press is a viable option for moving heavy weight without a spotter.⠀ ⠀ 2️⃣Don't lock your elbows out at the top of the movement.⠀ ⠀ 3️⃣Always warm up first to lower your risk of shoulder injury.⠀ ⠀ 4️⃣Always lower the bar below your chin to complete a long range of motion.⠀ ⠀ ⠀ ⠀ #letsgetfit my friends......⠀ ⠀ ⠀ #humpday #fitness #workout #bodybuilding #fitnessmotivation #workoutmotivation #fitfam #fitspo #workoutvideos #sixpack #abs #gym


Let's talk about "LUNGES"⠀ ⠀ Lunges are known to primarily target your quadriceps and glutes; they are also known to work your core, hamstrings and calves. ⠀ ⠀ There are many benefits from lunges, but one of the most compelling benefits from lunges is the symmetry, balance and strength that it can provide. Lunges actually allow each side of the body to be trained in an individual manner. Instead of training both sides at one time like you would for a squat, you can actually bring a weaker side up to par with your stronger side, further promoting balance, stability and a level bodily zen like never before. If you are right handed as opposed to left, and if you have ever tried to write with your left hand as opposed to your right, then you know the challenges of having a “weaker side.” Lunges can offer the opportunity for a weaker left leg to be brought up to speed with a right leg.⠀ ⠀ WOMEN can expect to see a tighter, lifted, plumper and rounded backside that they will most likely find appealing and worth lunging for. Lunges can definitely provide a nice butt lift, even more so if you add squats to your regimen as well. ⠀ ⠀ Not only that , lunges can help you bring out that speration in your quads that guy been looking for .⠀ ⠀ In this video 👆🏻, I'm doing walking lunges with barbell on my shoulder . You don't have to use heavy weights for lunges. Focus on the form first👍🏻⠀ ⠀ Have a Happy Monday Everyone and dont forget to workout because we NEVER skip Monday Workout⠀ ⠀ #letsgetfit my friends..... #fitfam #mondaymotivation #legday #fitnessmotivation #workoutmotivation #workout #fitspo #workoutvideos #workouttips #sixpack #abs


Why “ PULLOVERS” are so important ??⠀ ⠀ Dumbbell pullovers are great for developing your chest muscles. They work perfectly as a finishing exercise on chest day because they allow you to really squeeze your pecs — even after your pecs have been burnt out from the previous exercises during the workout.⠀ ⠀ These also give your chest a much-needed stretch, which helps the blood flow to the pectoral muscles. This allows the muscle fibers to better grow and can aid in the ability to gain crazy pumps in your chest during future workouts.⠀ ⠀ Here’s something you may not have known: dumbbell pullovers are a great lat exercise. You can either finish a back workout with these as a way to really burn out your lats, or you can start with them to warm your back muscles up for the rest of the workout.⠀ ⠀ If you start your back day with dumbbell pullovers, it will really ready your back for pulldowns and rows. And just like the chest, pullovers do a good job of stretching the muscles and strengthening the stabilizer muscles. This helps prevent injury and improves your ability to put on mass in certain areas.⠀ ⠀ The main reason you should add dumbbell pullovers to your lifting routine is because they help expand your ribcage like no other exercise. ⠀ ⠀ So say yes to DUMBBELL PULLOVERS ⠀ ⠀ In this video 👆🏻, I’m doing advanced movement because I’m so used to doing this variation. If you are a beginner, lets start with basic pullover movement.⠀ ⠀ #letsgetfit my friends......⠀ ⠀ ⠀ #weekend #fitfam #fitness #bodybuilding #workoutvideo #workouttips #fitnessmotivation #workoutmotivation #gym #sixpack #abs

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