I don’t always have visible abs, but when I do, it’s after a good nights sleep with side lighting 😅
Never underestimate the power of sleep in terms of body composition/water retention and performance.
Ever notice how much better your physique looks after 8+ hour sleep versus those busy week nights when you only get 5-6?
That’s your body telling you something. There are a lot of metabolic/hormonal processes that are essential for fat loss/recovery that take place while you sleep.
We’re all busy, but given the choice between that hour of TV/scrolling the gram and sleep, if you’re serious about your goals, you need to start choosing sleep and recovery.
We ask a lot of our bodies, and it’s sooo important to give it adequate rest in return. 🙏
1 day ago
The best feeling is when you didn’t want to exercise and you workout anyway 💫 This was me this morning. Didn’t really felt like going to the gym, but afterwards I was so glad that I did 🤩 Gotta push yourself sometimes to just get it done 💛 HAPPY TUESDAY
4 hours ago
GROWING SZN 🦍 -
My top tips for bulking:
1️⃣ Know how many calories you burn on a daily basis. Personally, I track mine on my Fitbit and an average day for me is around 3100-3600 calories burned. Add around 200-500 cals on top of that and I should be eating around 3300-4100 calories a day to gain weight and build mass.
2️⃣ Take a creatine supplement. Creatine is naturally found in your body but supplementing it increases your phosphocreatine stores and will help your body produce more ATP during exercise. This allows you to build strength and muscle faster💪🏻 I use @bsnsupplements creatine monohydrate 👊🏻
3️⃣ Focus on progressive overload. In order to see progress, your muscles must adapt to stimuli (i.e. heavier weights, higher reps, shorter rest times, etc.) that it is accustomed to from previous workouts.
4️⃣ Adding to tip 3, make sure your form and range of motion (ROM) are on point so you don’t get injured and you maximize each exercise.
5️⃣ If you want to “lean bulk”, make sure your weight gain is slower. You do this by taking a more conservative approach to your caloric surplus (~+200-300 cals/day). This the approach I prefer so the abs are still popping when I approach 195-200 lbs.
6️⃣ Get your mind right. Don’t micro bulk and then decide to cut again. Stay the course of your bulk for a few months minimum and pack on size🔥
Drop a comment below with any questions or comments👇🏻
Limpieza Facial Piel Masculina 💆♂️
Tratamiento para prevenir y retardar el envejecimiento, para hombres que sufren de deshidratación y sensibilidad por el rasurado.
Es un tratamiento facial para hombres con propiedades hidratante, energizante, reestructurante, las cuales previenen y retardan los signos del envejecimiento prematuro, producido por el paso de los años y por la fatiga cutánea a la cual se ve sometido el hombre constantemente.
Edad recomendada a partir de los 30 años.
Se recomienda iniciar el tratamiento con un programa recuperador de 4 sesiones de gabinete, a razón de una vez por semana. Luego, mantención una vez al mes.
1ª a 2ª sesión: Corrección Cosmética Básica
3ª a 4ª sesión: Corrección Cosmética Específica Aparatología (iontoforesis) ◼️
Aplicar en rostro, contorno de los ojos y cuello Hydro-Detox EMERGING MEN
Aplicar en rostro, contorno de los ojos y cuello Energy Time EMERGING MEN ◾️◾️◾️◾️◾️◾️◾️◾️◾️◾️
🗓Agenda tu hora al WhatsApp 📲 +569 56393099
📍Arlegui #440 Ofi. 509, Edificio Arcadia, Viña del Mar
#viñadelmar #viña #cosmetologa#cosmetologia#certificada#isp #pestañas #lifting#ondulado #permanentedepestañas #pestanas#permanentedepestanas#cejas#visaigismo#leviniamandredini#dermik#fontbote#drfontbote#salud#bienestar#piel#cuidados#vidasana#crueltyfree
This lady is DEAD. Signed up with a trainer for three weeks to make sure my compound movements are on point. Feeling so much more comfortable with my deadlifts and bench! After our first session I killed another 20 mins doing some accessory work, now I’m ready for a relaxing evening snuggled up in this big sweater. Tomorrow I’m going to definitely going to take a rest day!
I love a good RDL!! When done PROPERLY Romanian Deadlifts work your glutes, hamstrings, and can actually help strengthen your lower back.
BUILDING MUSCLE in CORRECT form has given me more than change in my physique. The amount of “discomfort” from years of back pain and neck pain has DRAMATICALLY changed. My muscles have developed into a strong support system for my bones and that has helped me feel less pain and discomfort.
There are certain activities that aggravate my back and cause tension in the muscles, so I have to be very CAUTIOUS when doing them - like running, certain aerobic exercises and any quick movement classes like cross-fit or a group power class.
So for me WEIGHTLIFTING has been a complete game changer for me getting back in shape.
. ***lifting weights strengthens and builds your muscles which help support our skeletal system.
If not performed and executed WITH PROPER FORM though, lifting heavy weights can be harmful for lower back issues or any kind of prior injury.
Here are a few KEY queues for initiating with PROPER FORM and protecting your spinal column as you perform RDLs. . ✅ Bend knees to about 20 degrees. This places more stress on your glutes rather than relying on your hamstring flexibility for stability. . ✅ Keep the bar in close to your body on the ascend and descend. The further away the bar is to your body will add more stress and strain to your lower back.
. ✅ Keep ENITRE spinal column FLAT. From waist to head. Rounding the back with a weighted bar can lead to potential injury. Looking up or forward hinges the neck and can also lead to injury.
Think about driving your feet into the ground to “lift the bar” rather than pulling the bar up with your arms/body. .
I feel the best way to start this page off is by informing everyone about myself, Cody Vernia, and what I hope to achieve with Highchance.
As simple as I can put it, in one way or another, being physically active has kept me afloat and progressing in life. Whenever things were headed for the worse, I could always count on being active to not only help take my mind off things, but to make me feel better about my situation. I always felt in control afterwards.
Highchance is the label of a culture I’m trying to develop. A culture where anyone who is hesitant, curious, or willing to help others can come and grow together. We all have hardships in our life, through being physically active we can thus begin creating healthy habits that promote healthy life choices. There is no limit to what we can achieve when we start believing in one another. There’s always a high chance of failure in anything that we do, but there’s also a high chance of success. Let’s take that chance. Together.