Hey everyone!🎉🎉 I just want to thank you all for 20,000 followers!😱🙌🏼🔥💪🏼 I did not even think I would be able to reach 10k followers, and doubling that is completely insane! Thank you for following WILLTUTSFITNESSHUT and continue to #trusttheprocess 💥💯🏆😈 #20K
Lets talk about nutrition. I get so many questions asking what I eat to build x amount of muscle or lose x amount of weight and I can answer both with one simple answer. Track and understand your caloric intake. Want to lose weight? figure out how many calories you need to maintain your body weight through trial and error, then be on a deficit of that number by about 300-500 daily. Want to gain weight? Add 200-300 calories on top of the number you need to maintain your weight (only 200-300 because you want to consistently be gaining weight slowly so it's not too much added fat gain and more lean muscle mass.) • Now once you have that target number of calories to get to your personal goal of either weight loss or weight gain, dive a bit deeper and get a set number of macronutrients (carbs, fat, protein) to track daily on an app like MyFitnessPal. 1g of protein = 4 calories, 1g carb = 4 calories and 1g fat = 9 calories. I recommend 1-1.2g of protein per pound of body weight (1g per lb if bulking, a bit higher if cutting) 0.3-0.5g or fat per pound of body weight (depending on how well you do with either a lower fat/higher carb diet or higher fat/lower carb, understand your own body with this.) and when it comes to carbs, whatever total caloric number is left divided by 4 after you figure out your protein and fat intake. Adjust as you plateau and you'll be golden. • Hopefully this sheds some light on how to set a proper game plan to get to your fitness goals when it comes to nutrition! It's a lot easier than you think. Once you tackle this down, there is no such thing as guess work, only results. #DiabeticAesthetics#ProperNutrition101
(Meadows Row) Created by elite coach @mountaindog1, this is an awesome rowing variation to target your back at a unique angle. ----- If you don't have access to a T-Bar (pictured), you can also use a landmine, or simply place a barbell in a corner. ----- Try 3-4 sets of 8-15 reps.
☡SUPPLEMENTS v FOOD☡ Supplements V Food this is something I come across a lot and the common misconception between what food does for the body compared to what supplements do for the body. The questions I recieve on the daily about which pre workout helps put on the most amount of muscle? or if I am trying to bulk should i use a mass gainer and when I'm cutting should I use a low carb protein?. I have a lot of people not understand how valuable food is to one's fitness goals. FOOD IS 🔑. Supplements can help with muscle recovery (muscle growth), they can aid with metabolizing body fat, they can only HELP they can NOT do the work for you. Food is responsible for the growth of muscle or the loss of body fat (coinciding with exercise). You can not expect to grow muscle if you are not giving your body the appropriate amount of daily calories and on the flip side you can not expect to loose body fat without limiting the amount daily calories. Too many times people complain that they can't put on weight/muscle yet they have breakfast dinner and two mass gaining protein shakes a day. Too many times people complain that they can't loose weight/body fat yet still eat junk food and expect to loose weight/body fat because they grabbed a fat burner. It's simple if you want to put on weight/muscle EAT MORE if you want to loose weight/body fat EAT LESS!!!! It comes does to what you put in your mouth.
[STRICT OHP: STANDING STRONG]‼️ . What do I mean? I mean stacking your joints in order to the move the load not only more effectively/ efficiently but also safely. During the OHP and many other compound movements you want to avoid hyperextending the lumbar since it creates lumbar shear force and can increasing risk of injury. . Instead, it is ideal to have more of neutral lumbar and utilize some slight THORACIC EXTENSION during the OHP. Also, make sure you lock🔒 your hips by squeezing your glutes and brace your core so that now all your joints are stacked over one another [ribcage over hips and shoulders over ribcage]. . Now, you'll be ready to catch a piano over your head if it fell from the sky since you're standing strong.NOTE 📝: For the rolled back wrists info check out my previous post. . Make sure to tag a friend that needs to stand stronger during the OHP. 💯❤️🙏🏽 . Use code "fitnessiq" to get 10% off your @barbellapparel order . Online Coaching: @Newbreedphysiques Form analysis: Jorge@newbreedphysiques.com Apparel: @nattyasfuck . Repost @fitness_iq
I've been incorporating a circuit post cardio in the am. This one is glute focused. I will do 10-20 reps of each exercise and repeat the circuit 4-5 times. This is a sped up version of the following exercises: popsquats, jump lunges, curtsy lunges, squat and press, speed skaters (shown from the front and side). Target your glutes through these exercises by really focusing on pressing through your heels, squeezing your glutes, and focusing on using your glutes to pop yourself up in your jumping exercises or pushing through in your speed skaters. Enjoy!