Complete leg day with tips 💃🏽🍑
🍑 hip thrusts: if you’re not doing these, you’re missing out on serious glute gains. think about tucking your tailbone under & keeping spine in alignment. (don’t arch back or nod head)
🍑 seated hamstring curls: quick contraction, fight the eccentric. (see video for slow tempo)
🍑 abductors: same thing. b**t back, back flat on the pad. 🍑 bb rdls: keep the bar as close to your shins as possible, ugly b**t squeeze at the top. slow tempo on the way down. 🍑 leg press: put your feet high to target hamstrings, very slow tempo on the eccentric. (see video - this sucks)
🍑 leg press: narrow stance here to target quads. slow tempo all around. (see video)
🍑 standing calf raises: big stretch, hard contraction, hold at the top. (never skip calves, btw)
if you’re doing it right, leg day doesn’t require a ton of volume (i.e. exercises, sets, reps). spend time under tension, bring your intensity up, lift heavier - you are stronger than you think. over time this will add up, i promise. 🙌🏽
i don’t post swipe workout videos very often because i stick to the same training block for 6 weeks at a time. there is a reason for this. switching it up is important but so is progressive overload & the only way you’re gonna keep track of that is by doing the same movements for a period of time and increasing what you can in terms of weight, sets, and reps each week. “keeping your body guessing” comes with parameters, y’all. ✌🏽
This was me before the gym and now i'm feeling meh because i left after a short about of time because i thought some people were laughing at me (they deffo probably were not urg). disappointed in myself but oh well...
sorry for lack of food posts and just always pictures of me, fourth years got me so busy so all my food looks gross 🙃
. #gymanxiety .
#gymshark #myprotein #girlswhosquat #girlswholift #girlgains #gymselfie #fitnessinspirstion#fitnesstransformation #weightlossjourney #iifymgirls #iifym #gainstrain #gainztrain #gainz #gymsharkwomen #fitfamuk #peach #glutes #juststrong #fitfam #quads#protein #strengthtraining #peachgains #strongnotskinny #stayfit #fitgirl#healthyhappy
Cosa conto e cosa non conto nei macros? 🤔
da quando posto i what i eat in a day, mi chiedete in molti quali alimenti conto e quali invece tralascio.
non avendo particolari obiettivi agonistici, ritengo che non sia necessario inserire tutti gli alimenti nel calcolo dei macros.
prima di tutto c’è la verdura 🥦🥗 mangiandone io una porzione non troppo abbondante ad ogni pasto ed essendo non densa di calorie, non la conto mai. (no, nemmeno la zucca.. 🎃)
non conto nemmeno il ketchup 🍅 sempre per lo stesso motivo: non ne consumo una quantità così abbondante. alla fine si tratta di qualche grammo di carbo in più... la mattina e dopo pranzo è di rito il mio caffè americano con l’aggiunta di un po’ di latte 🥛 di solito uso latte scremato, oppure di mandorla, di anacardi o di nocciola. per un goccino da massimo 40 g, non mi faccio troppe paranoie e trascuro il suo conteggio.
le gelatine ipocaloriche 🍮 qua in uk trovo delle gelatine con circa 5/10 kcal. come per il ketchup, quelle non le conto dato che contengono una quantità minima di carboidrati.
le pillole di omega 3 non le conto nella quota dei miei grassi, le integro in più ai grassi che devo consumare. 🐟
poi ovviamente se cade qualche grammo in più nella bilancia, o se in giro mi regalano qualche assaggio di cibo, ovviamente non sto lì a contarlo. bisogna fare tutto con equilibrio e logica. non ha senso farsi tante pare per degli assaggini. soprattutto nel mio contesto in cui, facendo la reverse, sto puntando ad aumentare di settimana in settimana il mio introito calorico. 💪🏻
spero di avervi aiutato a gestire meglio la vostra flessibile, se avete ulteriori dubbi scrivetemi pure su direct 💕
My days are often repetitive. it’s a love hate relationship. .
i like knowing that i’ll be able to wake up tomorrow, eat the same breakfast i did the day before and get to work around the same time because i catch the same bus every morning. i leave work around 5 to meet up my boyfriend to bart back home to gym and it’s always nice knowing there’s a schedule to everything. however, i try to make things a little more interesting.
every morning i walk a differ route to work, decide whether or not i want to take the stairs 14 floors down or the elevator, and leave at a different time. i’m trying to get out of my comfort zone and make plans after work instead of going to the gym, but’s it’s hard. i’m still figuring out how to maintain a balance gym life and an actual life. getting out of my comfort zone is hard, but it’s not impossible. h e l p! sometimes i think about waking up at 6am to do an early session, so i can hang out afterwards. it fails every time after i snooze. 😭
anyone else relate?
quick 🔌: @ethos_co is having their new launch on leggings tomorrow! all part of their buy 2 get one free. same colors, no waistband, and logo color change. i’m excited 😆 (code and link in bio)
Me and my ball of stress self trying to make it through my ochem test tomorrow 📝 crushing workouts helps physically release my stress so i’ll be up fitnessing at 6am tomorrow. and stress baking doesn’t hurt either 🍰😂
I’m still trying to get the hang of these. my form isn’t the best here. do you see how my neck isn’t really moving with my body? yeah don’t do what i just did. haha. your neck should always follow your body. i’m trying to do at least one or two abs 1-2/week. what’s some abs workouts that you’ve tried to add in?.
on my way to become @jiggyfit_ and his speed on these 😅