Fitness Lovers @fitnesslovrs
10k Posts
2m Followers
41 Following
KIK 4 Business : fitnesslovrs 📱 🧠 We Post What's Good, Not What's Viral. 📽 Please DM us For Credits, It Is Your Right. ⬇️⬇️
10k Posts
2m Followers
41 Following
KIK 4 Business : fitnesslovrs 📱 🧠 We Post What's Good, Not What's Viral. 📽 Please DM us For Credits, It Is Your Right. ⬇️⬇️
Name this sport😎🔥
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Build muscle by @smurray_32⠀ ➖⠀ Have a small deficit: The first & most important tip is to start slow. Aggressive deficits are associated with reductions in performance & more LBM losses vs smaller ones (Garthe et al 2011) therefore, accept that to do this PROPERLY you’re going to have to take your time to lose FAT. Remember fat loss & WEIGHT loss are 2 different outcomes. The former requires TIME in a consistent kcal deficit (Hill et al 2012) while the latter can be easily achieved by slashing carbs & sodium to lose a tonne of WATER.⠀ ➖⠀ Resistance train (RT): RT has the impressive ability to augment the preservation of muscle mass & even increase it in a deficit (Donnelly et al 1993) along with slightly increase metabolic rate which is only of additional benefit when dieting (Aristizabal et al 2015). Therefore RT should be priority NUMBER 1 (not cardio) with a stern focus on trying to maintain strength lvls. (no switching to 20+ rep “toning” exercises).⠀ ➖⠀ Prioritize pre/postworkout nutrition: Preworkout nutrition has shown to enhance performance (Haff et al 2000) thus tying into point 2 in allowing you to train as HARD as possible to retain LBM. Furthermore, try & avoid delaying postworkout nutrition beyond a ~2hr period (preferably much quicker) (Kerksick et al 2017) as, though in a surplus it may not be *that* important, if you want to retain LBM you’d be stupid to purposely postpone ingestion of amino acids & self-promote further catabolism.⠀ ➖⠀ Increase protein (PRO): Though intakes of 1.2-2g/kg have proven suffice to allow for adaptations from training when at/or above MAINTENANCE (Phillips 2006), when in a deficit and/or very lean (as you may be towards the end of a cut), studies show higher intakes of 2-3g/kg to be better for LBM preservation (Mero et al 2010, Helms et al 2013, Elia 1999). Furthermore, though possibly unnecessary once total daily PRO intake is achieved (Aguiar et al. 2017, Schoenfeld et al. 2016), some research supports BCAA supplementation to further aid in preventing loss during kcal deficits (Dudgeon et al 2016).
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What's your thoughts on this?⠀ Comment below👇⠀ -⠀ Double tap ❤️and tag SOMEONE who need to see this! 👇⠀ -⠀ -⠀ 📸 @achieversmindset.co
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💪🏻Follow @DUN@DUN@DUNCANLUKAS for tons of FREE workout tips and the best client transformations on Instagram . FOLLOW👇🏻 @DUNCANLUKAS @DUNCANLUKAS
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Defeating disabilities 🔥🙌 - 🎥: unknown 🔄
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Like every other body part, your hair needs certain nutrients to be healthy and grow. In fact, many nutritional deficiencies (see below) can lead to hair loss. So while age, hormones, & genetics affect hair growth, certain nutrients have been shown to help with growth, thickness, shine, etc. - Mainly Vitamin A, C, D, & E, B-vitamins (biotin), Zinc, Iron, & Protein. - Information by @chris.rocchio_fit 🔹Notes: *Vitamin A used to produce sebum, which moisturizes scalp, & can help can hair thick. *Biotin is used to make keratin, the protein that forms to make hair. *Hair follicles are mostly made of protein. *Vitamin C & E are strong antioxidants. C is used to produce collagen - Foods for Healthy Hair: 1️⃣Avocados: vitamin E & essential fatty acids (EFAs) - 2️⃣Nuts: vitamin E, B vitamins, zinc, EFAs - 3️⃣Whole Eggs: Protein, biotin, zinc, selenium - 4️⃣Hemp Seeds: high in zinc and protein; EFAs - 5️⃣Fatty Fish (salmon, herring, mackerel, sardines): Omega-3 fatty acids, protein, selenium, D3, B vitamins - 6️⃣Sweet Potato: best source of beta-carotene (body converts to vitamin A). - 7️⃣Spinach: folate, iron, vitamins A & C - 8️⃣Coconut Oil: can prevent protein loss (keeps hair thick) - 9️⃣Red Meat: one of best sources of zinc & protein - Bonus: Oysters, Shrimp, Sweet Peppers, Beans, Seaweed, Raw honey - 🏆Email me for info on standard and customized meal plans🏆 - #healthyhair #hai#hair #hair #mindfuleating #foodforfuel #eatrealfood #homemade #nutrition #hol#holistichealth #holisticnutrition #holistic #healthiswealth #wellness #healthylifestyle #itsalifestyle #notadiet #optimalhealth #biohacking #eatwelllivewell #nourishing #gethealthy #behealthy #functionalmedicine #functionalfood #foodforthought #foodismedicine #paleo #paleolifestyle #wellbeing
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👉🏼You can’t have a million dollar dream with a minimum-wage work ethic💰 @dawson_kane - 18 year old aesthetics😨🔥
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Focus is the key. 🎥: @vladimirmyshev
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