I’m a firm believer that mirror selfies with dirty mirrors or messy a** backgrounds should be banned from instagram (like take 2 mins and get it together 😤) so with that being said, i took this with zero intentions of posting it (hence my kitchen counter) and then i realized how proud i am of the little changes that my body has made in the last two weeks and so i said f it and f the messy kitchen counter 🤷🏻♀️ you don’t have to make huge progress to be proud of it...any progress is better than no progress, remember that 🙌🏼 lol this post wasn’t meant to get all corny but i’m done now
Gaining weight can be very difficult and frustrating for some people, as it once was for me. but i promise you that consistency is key! 🔑🔑 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
don't give up after a few weeks because you don't see results right away 🙅🏼♀️ remember that this journey is like a marathon, not a sprint. it may take some time, but you need to stay consistent if you want to succeed in the long run 🙆🏼♀️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
i promise that if you are dedicated and stay consistent with eating in a caloric surplus and weight training, you will notice a difference and all of your hard work will pay off. just stay consistent, work hard, and be patient ❤️
1 month doing keto & i'm down -10 lbs! ain't no rounding up either. 10 freakin pounds. .
whewww. y'all........ 😩you. all. it was a lil tough, but i made it.🎉 i ( tried to ) combined it with intermittent fasting as well which i've been successful at in the past, but this time...i struggled hard! such is life. i'll keep trying until i get it! anyways, about to hit good ol' trader joe's & kroger to prepare for the week. focused now on losing another 10. happy sunday!!!
((ps- so much alcohol has been given up during this process...😩😂)
Inverse relationship between volume + intensity
volume ➡️ workload (sets x reps)
intensity ➡️ weight (% of 1rm)
when intensity is high - then volume has to be low (meaning the heavier you lift - the less reps you can achieve).
if volume is high then intensity must be low (meaning more reps you complete - the lower the weight you are able to use).
low volume = higher intensity required (3x3 @ 90%)
low intensity = higher volume required (5x8 @ 70%)
moderate volume = moderate intensity (5x5 @ 80%)
you must have one challenging element (volume or intensity) within your training to create enough of a stimulus to elicit results.
if both volume and intensity were low .. then we wouldn’t inflict enough stress to to create any change / improvements.
if both volume and intensity were high .. then we wouldn’t physically be able to complete the workload.
volume dominant : 🇩🇪 german volume training
intensity dominant : 🇧🇬 bulgarian training system
volume / intensity combination : 🇺🇸 texas method
what is best ??
let me start by saying .. almost everything works so long as it applies progressive overload .. but the key is to find the approach that best works for you 💯 never try and follow a program that you hate .. chose the one that you find most appealing and best suits your personality 🙏