#RESULTS ALERT 🚨📣🚨 It's not just weight loss- we also kicking muscle gains & energy goals 💥👌 Reach out & get started in our #BODY & #MIND transformation challenge kicking off 10th APRIL! 🔸 Registration now open! 🔸 #LIVERPOOL location ONLY🎀
Chocolate errrrday 😍 I honestly do eat chocolate every day, whether it be a few squares of dark chocolate, @sweetfreedomuk choc shot or adding cocoa powder to my oats. I absolutely love chocolate and have the worlds biggest sweet tooth so cutting it out of my diet only leaves me with cravings, adding little bits of what you love to your diet every day can really help you stay on track and it's probably my number 1 top tip to building a healthy relationship with food and making this a lifestyle rather than 6 weeks of restriction to get a 'summer body'. Fad diets and quick fixes of eating only salad and chicken don't work in the long run, to get results all year round you need to take care of your body and be consistent ✌🏻
200kg top single. Heaviest I've gone this year. Warm ups went 70kg x4 90kg x 3 110kg x 2 (sleeves and belt come on) 130kg x2 145kg x1 160kg x1 175kgx1 187.5kg x 1 200kg x1 I prefer these smaller jumps. Larger jumps tend to throw off my confidence and technique (I've tried for a while in the past). The smaller increases help keep the weights (each set) feeling lighter. The confidence and positive mindset factor definitely out weighs any fatigue build up I may get from this is method. Also, it helps me maintain a better motor pattern and manage my niggles more effectively on the way up. I know a lot of people who prefer this method and on the other hand, a lot of people who prefer bigger jumps. Trial and error is your best bet. Practice in training and see what feels/works best for you.
First week back dieting. Weight is coming down already :) - Overall considering the transformation, I was over the moon about what I achieved with @harryranson but I was still hungry for more. So we are back at it to get rid of the stubborn bits. - I love a busy life, but I always achieve my goals one way or another. - Let's see where the next few weeks takes me. - 📱follow me @benmarkphoto - ✉️ email@example.com - 💻http://benmarkphotography.com
Who else it hitting the gym today?💪🏼 I'll be working from home all afternoon so if any of you want to join our #boldbabes team and get yourself a nutrition or training plan, along with plenty of girl support then shoot us a DM or email!💞 B.G #boldbabes
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FREE TO ANYONE - FEMALE FAT LOSS Due to the amount of people asking for Luke to do this again he's going to do another talk for you. It's more likely to be 45 minutes than 30min with some additions to it. So if you missed the last one or want some updates and a recap come along. 10am Saturday 8th April. A 30-45 minute talk by Luke who will go over: 1. What you ladies need to do with your nutrition to ensure fat loss. 2. How you should plan your nutrition around your cycles to stop you craving stuff or completely falling of the plan. 3. He'll go through why you need to track progress.�4. Which key supplements you should take.� This is free to members and non members and anyone who comes feel free to make the most of our facilities and train for free after that talk. #codefitness#gym#teamcode#gymlife#fatloss#results#health#love#nutrition#trainhard#fit#fitness#instagood#weightloss
Can Chef But let's talk BILE OUTPUT AND FAT DIGESTION. Everyone and their dog is obsessed with carbohydrate sensitivity, digestion and utilisation. Yet for fats they presume it's an automatic easy process. I've mentioned before how important digestive health is and the way it can be manipulated via different sugars or starches. It's also going to be integral for fat utilisation as it goes unbroken down to the small intestine until it meets today's topic bile. Bile is firstly produced in the liver, but is stored in the gall bladder where it will break down the size of the lipids so pancreatic enzymes can begin the emulsification process. What people don't realise is bile output can be manipulated in either direction. Going keto or trying to improve your metabolic flexibility won't do shit, if the above is not sorted. You may quickly find yourself in the quickly increasing trend of becoming inefficient with fats and carbs: a terrible scenario to be in. Because where talking about fats it potentially will also impair absorption of your fat soluble vitamins and hormone production. Next thing you know sex drive, mood, energy and happiness go down massively. This is a massive issue. ^ People never look at these things and blame other things as there health declines. In the above picture I paired rocket with Steak, butter and avo. Bitter vegetables are a great example of how to increase bile secretion at the liver. Emphasising lymphatic system health (future post), certain food groups and proper supplementation can massively improve this when applied at the right time. Although it can take time your body composition and life quality will likely drastically follow. #chefAF#cancook#training#fitness#bikini#ifbb#wbff#squat#squats#deadlift#benchpress#instagram#hornyishappy#gym#information#education#physique#iifym#macros#fatloss#dietetics#fitfam#results#performance#legday#coaching#powerlifting#bodybuilding#workout#chickswholift
I remember those days. The days I couldn't get out of bed without struggling to catch my breath. The days I couldn't walk up a flight of stairs without taking a break in between and letting the people behind me walk by. Those days I would have to shop for sizes XXL or above to comfortably fit nicely into my clothes. I would borrow my husband's sweaters because men's sweaters fit better and covered more if this body I hated looking at everyday. I was so alone in how I felt about my life and myself, even from my own boyfriend (at the time). I would hide behind that smile DAILY. Everyday was a bad day. Can you imagine? Waking up every day saying to yourself, "yup, you're still fat." Nothing's changed. Because as much as I wanted it everyday. As much as I spent hours in the middle of the night searching for anything and everything to lose weight.. I never went through with it. I was screaming out for help and no one knew. I was always surrounded by so much love from friends that of course they wouldn't tell me. They loved me as I was. But they didn't know I hated myself everyday. Being overweight goes beyond the scale. It really messes with your mind. It's a constant struggle everyday. Even now there will be some days I wake up in fear that I still have the body of that 280lbs girl. I hid my weight and my depression really well. It's hard for me to find photos like this because I deleted a lot of them. But as I do, I will continue to share them, so I can show those who are watching that it's possible to change your ways. We don't have to stay the same, if we don't want to. Can you imagine how much of my life could have been documented through photos and videos but because I hated seeing myself in those photos, I avoided cameras a lot. And for the photos I did have, I never posted. That's not the life you want to live. Trust me, that was me for 10+ years. Whatever you decide to do to get started, JUST DON'T GIVE UP.
@killerlabz Brute BCAA looks real epic and packed with anabolic compounds ideal any time of the day especially pre/intra/post workout. This truly innovative brand is growing! Not only due to its unique and awesome labelling but their products are all unique and all packed with effective ingredients to get you to where you wanna be sooner than later. Take a look at their website www.killerlabz.com to check ouy their other amazing products such as Mummified(sleep&hgh formula) and Terminator Test (test boosting formula) just to name a few! Trust me it's a brand to take notice! Watch this space... @killerlabz #watchthisspace#epic#brand#trust#truth#gainz#muscle#fitness#fatloss#gains#bodybuilding#energy#bcaa#recovery#fit#growing#likes
Happy Tuesday babes! Advice for my London friends: go to @hollandandbarrett and buy this 1kg PB for £6.99 😝😝😝 so good!! And this is not a sponsored ad lol 😂 just spreading the love as I've never seen this brand for so cheap!! On another note I'm on top of my workouts(6 planned this week, 4 to go) but the scale is not going down, it's actually going up!! I haven't been these heavy in years and I'm a bit preoccupied to be honest! I'm thinking of going back to macros just for 2/3 weeks and see if I manage to come back to my comfortable weight.. what do you girls think? Macros or not macros? Have a great day! #pb#peanutbutter#bbglondon#weight#loveyouself#gymjunkie#trainlikeagirl#whorunstheworld#weightlossjourney#weightloss#fatloss#fitnessjourney
CHEAT MEALS A lot of people/coaches tend to wear their cheat meals like a badge of honour. "I am still losing fat and eating a double burger, double chips and ice cream on a Saturday" Well done mate. "The cheat meals boost your metabolism" They don't mate. Stop trying to back up the fact you are eating a tonne of calories with a scientific explanation. If you are losing fat: - It means the deficit you created during the other 6 days that week was so large that even your mammoth "feed" didn't push you out of it. Potentially not the best thing, considering for 6 days that means you are eating less than you could be. Which would improve training performance and recovery, leading to greater results. It would also make the dieter much harder in the week than it needs to be. You are likely hungrier, more tired and chances are due to this could less consistent or at least a lot more food focused. Which will not work out great in the long run. If you lost weight after your "cheat" meal: 1 of 2 things. - You either responded by increasing your energy expenditure due to the excess calories, which will only be a short-term response. - The increased calories lowered cortisol and what you actually lost was water retention. What it didn't do: - Send your metabolism into overdrive becoming a fat burning inferno. - Find a magic way around eating to a calorie deficit to lose weight. Still eating a "cheat meal" and not losing weight? - You are eating yourself out of your weekly deficit. Yes, this 1 meal or day is cancelling out your other 6 days. Brill. 💪🏻------------------------------------💪🏻 💥 TEAM BOX Online Nutrition and Training Coach💥 🔥National Level Physique Competitor 🔥 👊🏻------------------------------------💪🏻 👻Add me on Snapchat: Mike.mhfitness👻 ✍🏻Online Coaching: Mikeharrison@team-box.co.uk ✍🏻 📘Facebook: MH Fitness and Nutrition 📘 #prep#diet#coach#fitness#fitfam#compete#gains#muscle#gym#physique#bodybuilding#bodybuilder#calories#lean#iifym#flexibledieting#teambox#training#fatloss#nutrition#photoshoot#tricep#abs#lean#ripped#shredded#cheatmeal#offseason
So last night I went over on my calories by 800+!! It wasn't even worth it. As I would of preferred a McDonalds for that amount of calories 😂 I also done a post on the MFP forum, and a lot of people on there have advised me to save calories through the week for my cheat meal, as this could be effecting my loss. So ill be eating 1200 today, and saving the 100 today, Thur and Fri for Saturday 😉