People always approach me and ask what my secret is. The secret to successful body building is as follows. -
Hard work and dedication, I'll lump these two together because they go hand in hand. If you're not putting in the time and effort, then you're not going to see results. In everything in life, you'll reap what you sow. -
I've seen mother's with children and amputee victims bust their asses at the gym. No one is without excuse. If it's that important to you, you will make time. -
The last two secrets are, proper supplementation and remaining humble. Body building is more complex than just going to the gym and working out. There's so much science that plays a part. It's a 24/7 hobby. Unless you're feeding your body what it needs to grow you won't notice very much progress. Remain humble, you will never get to the point where you know it all. There is always more to learn. I catch myself learning something new everyday. So take the time and listen to other's advice. You'll be surprised in the ways you can benefit from that. -
I have been putting in the work consistently for 6 years. For the doubters, I don't take any shortcuts. Some people will downplay your accomplishments and try to tear you down. You have to cut those people from your life and use it as more motivation to achieve even higher goals. There is no magic pill to success. Just alot of hard work. So get out there and bust your ass and earn what you desire!
The things we do, just to make it through. A vision has to be so clear that when you wake up, it’s the first thing you think about. People hate on qualities they don’t have. People talk work but don’t show it. People will be quick to call you lucky when they didn’t see the lonely nights and long hours. You aren’t like most people. Be different. Control the outcome💯 #motivation
Shoutout to Dee R. and Jesse for demonstrating some awesome Barbell Hip Thrusts! This is the first time I introduced them to my class schedule & now everyone gets to experience the benefits of a stronger posterior chain (glutes, hamstrings, and low back).
FitRanX Port Orange is now hosting our new Fall 6 Week Transformation challenge! We are looking for men and women in the Port Orange area who want to transform their bodies, their mindset, and their lifestyles for the better! Interested? Join the event for more information (link in bio) 💪🏾🏆
I find the triceps to be a pretty hard muscle to develop proportionately. There's more room for error due to the fact that the muscle has three heads, and most of us neglect at least one through exercise selection. There is the long head (furthest behind) the medial head (middle/underneath) and the lateral head (front towards biceps). It's safe to say that the long head or lateral heads are probably underdeveloped due to exercise preferences. The medial head is involved enough in any movement that involves the triceps that it won't be the culprit.
To target specific heads, the position of the upper arm in relation to the torso is what dictates emphasis. Hand position also plays a role. To get even size, it's a good idea to involve a movement where the upper arm is in line with the torso (think push downs), one where it is at a 90 degree angle to the body (think lying skullcrushers), and one where the arm is overhead (think triceps extensions). Emphasis is higher on the long head with the arm above you, and it switches more and more to the lateral head as the upper arm is positioned next to the body.
As for hand position, I recommend doing one of each as well. The three are normal grip (palms down), hammer grip and reverse grip (palms up). It may take years before you notice something this minor, or you may never notice it at all through exercise variety. But for myself and many others, adding size to a specific area will increase the overall aesthetic of the muscle, and therefor the rest of the body. 🌝
Getting ready to run after my goals like 😤(I know I need to work on my action posing 😂)
If you had told me I would be doing an hour of cardio 6x a week, I would have politely called you crazy and been on my way
Cardio might not be as glamorous as lifting,but it's necessary when it comes to fat loss. Find some way to get your heart pumping and blood flowing-at least 20 minutes a day!! 💪🏻
Thank you @annmarinos for keeping me motivated and not letting me stop even when my legs were absolutely screaming, you the best 😘😘
💪 Health Tip of the Day # 339
If you didn't know, the more muscle you have, the more your metabolism will increase.
As we age and our muscles atrophy, metabolism slows down and weight gain can occur.
My advice: get back in the gym, build some muscle and get your metabolism up.
Tag a fitness friend 👇
Flexible dieting is always going to be better and offer a more sustainable approach to dieting than a bro/clean/restrictive type of diet, but that doesn't mean it's all rainbows and butterflies. It doesn't mean there aren't going to be tough times, particularly if you've been dieting down for some time and are in a larger calorie deficit.
It doesn't mean you won't have to reduce your calories to an uncomfortable level, nor will it allow you to eat any more calories than if you were following a 'bro-diet'. You may be able to fit some of your favourite foods into your diet unlike alternative diets but this doesn't mean you can ignore the laws of thermodynamics. The science remains the same.
That being said I would take the flexible approach over the contrary any day of the week. After all, who wants to eat the same foods day in and day out for months on end? Not to mention having to plan your whole life around food and virtually eat every meal out of a Tupperware.
There's no doubt that flexible dieting makes this process a whole lot easier. It means you can be the master of your own diet and in turn plan your diet around your life, rather than the other way around.
I didn’t put a filter on any of these. I didn’t edit them. Why? Because I have the most beautiful girl in the world. This girl came into my life and completely changed my perspective on relationships, love, and brought my humor back during a dark time. Here’s to the moments we’ve shared, and the laughs you’ve given me. -*SWIPE LEFT FOR A SURPRISE*-
Can someone say DEADLIFT PARTY?!?!
💥Welcome to the family💥
@chapa_style_ is now the manager at the Lacrosse Complete Nutrition and he move here all the way from Texas to be a part of our awesome family. 😱 Stop in at some point to say hello and see how he can help you reach your goals!
Little late night session resulted in a pretty decent PR, 485lbs, RPE 7.5342221.
Weight moved very well tonight, I'm pretty sure I could gone a tad bit heavier but I currently have no back pain and I plan on keeping it that way. 🤷♂️😬 5 hundo I'm coming for you... 😈
Powered by @completenutritionlax 🤘
As most of you already know, my life kind of revolves around the gym. I didn't want to change my personal account to a fitness account because I know that not all of you want to see that stuff all day. @buddha_babee and I have started a new account to chronicle our fitness journey together. It'll be full of tips, routines, recipes, memes and of course, pictures of our adventures together. If you want to follow along, feel free to join us at @thatfitcoupleofficial We lifted chest and back today, what did y'all lift?
Howdy everyone, I hope everyone is having a great humpday and an even better Wednesday. I'm honor of #wcw I want to recognize @badbunnybailey (Bailey Mattingly) Not only is she a total babe, a successful independent woman and entrepreneur. More importantly she is a philanthropist and a humanitarian. She connects with her fans by any means necessary and is such a people person. What sets her apart is her undying love for service members (men and women alike) she takes time out of her day and money from her own wallet to provide love and affection in the form of care packages every year for deployed service members...It means so much for some of us to receive even the simplest gesture of home when deployed. Thank @badbunnybailey and support your troops, sometimes they need it more than you know (past, present, and future). Your a treasure and my #wcw . Thank you @badbunnybailey #guyswithtattoos#guyswholift#tatted#playboy#crossfitter#army#airborne#ranger#merica 🇺🇸
Its #humpday my friends so how about I show you an awesome exercise to hit those glutes! 😏
This one is called single leg DB hip lifts! Talk about a booty burn with this one! 😏
Here's how to do it.... grab a DB you think will challenge you some... put your back up against a stable bench... stabilize yourself on it in the area of the scapulae's . Lift one leg.. put the DB on the leg that is planted .lift the other with a bend... then lower hips close to the ground then lift and pause a bit at the top. Do 12-15 reps each side or what ever your glutes can handle! 😜obviously do both sides for one full set. Rest and repeat for 3-4 sets! Trust me after this one you might walk funny for a few steps after! 😂
What's my #fittip well... this ones for the guys out there😉guys don't forget to train those glutes! 👍🏼yes I know it may not seem manly doing some of these moves but I'll tell ya now... most girls in the gym when they see a guy training their glutes well....they have some mad respect for ya! 😉🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼🙌🏼
Oh and hey if you want to see more glute exercises come on over to @40isthenew20fit page where I'll be featured each week on hump day showing you different exercises to build that booty! 😊it's a fun page so head on over!
Happy humpday my Insta fit friends! 😘
Here's a clip from part of my legs workout today. I've been trying to do more free weight stuff and less machines. With an emphasis on single-leg work. If you're looking to build size and burn fat, give this a try next time you hit legs!
-Weighted Lunges: 10ea
-Goblet DB Squat: 10
-SL KB RDLs: 10ea
-KB Swings: 30 secs
**3 sets, no breaks in between lifts. 1 minute rest in between sets. This workout is great for getting in a lot of volume. It will help you build muscle while spiking your heart rate to burn fat!