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Latest #physiquegoals Posts

  • PROTEIN NEEDS 💪🤔💪⁣
⁣
How much do you really need?⁣
⁣
There is so much info out there on this subject, so i’m going to break it down today and keep. It. Simple.⁣
⁣
I’m a big believer in a higher protein when it comes to sports nutrition and especially when fat loss is concerned.⁣
⁣
In fact I believe most people should be aiming for more than is recommended by the standard guidelines (around 0.8-1g/kg for most regular non-athlete folk).⁣
⁣
But there are possible advantages to higher amounts especially in those trying to get leaner.⁣
⁣
“So how much should I be eating?”, You may be asking. ⁣
⁣
▶️ If you are under 65yo and not training:⁣
At least 1.2g/kg lean mass⁣
⁣
▶️ If you are under 65yo and training (especially in calorie deficit)⁣
At least 1.6g/kg LBM⁣
⁣
▶️ If you are 65yo or older:⁣
At least 1.6g/kg LBM⁣
⁣
The reason amounts are higher in training individuals and in the elderly is because of increased muscle protein turnover (and specifically sarcopenia in the elderly - i.e. degenerative muscle loss as you age).⁣
⁣
All in all, if you are in doubt...at least eat 1.2g/kg LBM but higher amounts can be beneficial so talk to your sports dietitian or send me a message NOW! (individualisation is key).⁣
⁣
What’s your fave protein rich food? COMMENT BELOW 👇
⁣
P.S. I have spots available in my 1:1 coaching program (limited spaces available) so if you want to finally take control of your nutrition and get the body you want or feel better in the gym, ✨APPLY NOW✨ via the link in my bio👆 (or send me a DM to ask me about my program) 😃
  • PROTEIN NEEDS 💪🤔💪⁣

    How much do you really need?⁣

    There is so much info out there on this subject, so i’m going to break it down today and keep. It. Simple.⁣

    I’m a big believer in a higher protein when it comes to sports nutrition and especially when fat loss is concerned.⁣

    In fact I believe most people should be aiming for more than is recommended by the standard guidelines (around 0.8-1g/kg for most regular non-athlete folk).⁣

    But there are possible advantages to higher amounts especially in those trying to get leaner.⁣

    “So how much should I be eating?”, You may be asking. ⁣

    ▶️ If you are under 65yo and not training:⁣
    At least 1.2g/kg lean mass⁣

    ▶️ If you are under 65yo and training (especially in calorie deficit)⁣
    At least 1.6g/kg LBM⁣

    ▶️ If you are 65yo or older:⁣
    At least 1.6g/kg LBM⁣

    The reason amounts are higher in training individuals and in the elderly is because of increased muscle protein turnover (and specifically sarcopenia in the elderly - i.e. degenerative muscle loss as you age).⁣

    All in all, if you are in doubt...at least eat 1.2g/kg LBM but higher amounts can be beneficial so talk to your sports dietitian or send me a message NOW! (individualisation is key).⁣

    What’s your fave protein rich food? COMMENT BELOW 👇

    P.S. I have spots available in my 1:1 coaching program (limited spaces available) so if you want to finally take control of your nutrition and get the body you want or feel better in the gym, ✨APPLY NOW✨ via the link in my bio👆 (or send me a DM to ask me about my program) 😃
  •  13  1  1 hour ago
  • It’s coming🔥 naa it’s just the lighting😂
#vqfit
  • It’s coming🔥 naa it’s just the lighting😂
    #vqfit
  •  47  6  2 hours ago
  • Life is not like a roller coaster 
Its more like a hack squat 😆
  • Life is not like a roller coaster
    Its more like a hack squat 😆
  •  15  3  3 hours ago
  •  13  1  3 hours ago
  • Slightly concerned my account will be deleted for lack of use! So let me throw this one up 👌🏾
  • Slightly concerned my account will be deleted for lack of use! So let me throw this one up 👌🏾
  •  140  8  4 hours ago
  • 🥳 Here are the new toys for the AdapNation Gym...
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Always wanted a leg press and proper Squat/Deadlift platform.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Time to bring up those legs 🦵! 🤣.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#beyourbest #weighttraining #homegym #gymequipment #HyperWorkouts
  • 🥳 Here are the new toys for the AdapNation Gym...
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Always wanted a leg press and proper Squat/Deadlift platform.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Time to bring up those legs 🦵! 🤣.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    #beyourbest #weighttraining #homegym #gymequipment #HyperWorkouts
  •  25  2  4 hours ago
  • 🌟The TRUE way to a perfect workout plan for getting toned and having more energy 🌟⁣
⁣
Have you tried going to the gym and either didn't enjoy it, so never went consistently or you tried going 5-6 days a week for 2-3h and felt completely drained.⁣
⁣
Didn't see the results you wanted with neither? ⁣
⁣
I've been on both ends of the spectrum and I'm here to let you that it doesn't have to be that way.⁣
⁣
❕HERE'S THE TRUTH ABOUT WORKOUTS❕⁣
⁣
🔹It should be challenging, but also empowerming giving you energy every day,⁣
🔹It should work with you and for you - fit your schedule and lifestyle⁣
🔹It should give you results - make you feel stronger and more confident⁣
⁣
So how should your workout plan look like? ⁣
⁣
1️⃣ You only need 3-5 sessions a week (depending on your goals), that are 1-1,5h long and I promise you will see phenomenal results.⁣
⁣
2️⃣ Focus on 80% strength training and 20% endurance/cardio - wieght training has for sure been the biggest factor to transformation in my physique and my clients ⁣
⁣
+ in my personal opinion its the most fun and sustainable way to workout.⁣
⁣
🔘When doing strength training start with 8-12 reps 3 times for each exercise, to build muscle and increase your strength.⁣
⁣
🔘Work on each muscle group 2 times a week for ultimate results. The muscle groups you want to focus on most for a stunning physique are: back, shoulders, chest and booty 🍑⁣
⁣
✨ While implementing all the above remember listen to your body and do what feels good to you. Your body is actually super smart and will tell you what's right. You just have to learn to listen.⁣
⁣
Have you ever struggled with going to the gym? 👇🏼I'd love to know what's the most difficult for you in the comments below.⁣
⁣
⁣
🇵🇱Polski w komentarzach ⁣
⁣
⁣
#healthylifestyletips #howtogettoned #physiquegoals #leangains #buildthatbody #workoutroutine #gymlovers  #sculptyourbody #womeninbiz #healthyiswealthy #womeninfitness #healthylivingjourney #healthylivingtips #trainbetter #womeninthegym #gymadvice #gyminspo #weighttraininggirl #strongbossbabes #stepintostrength #transformacja #howtogetabooty #howtogetfit #instafitnessgirl #fitnesstransformation #weighttrainingwomen
  • 🌟The TRUE way to a perfect workout plan for getting toned and having more energy 🌟⁣

    Have you tried going to the gym and either didn't enjoy it, so never went consistently or you tried going 5-6 days a week for 2-3h and felt completely drained.⁣

    Didn't see the results you wanted with neither? ⁣

    I've been on both ends of the spectrum and I'm here to let you that it doesn't have to be that way.⁣

    ❕HERE'S THE TRUTH ABOUT WORKOUTS❕⁣

    🔹It should be challenging, but also empowerming giving you energy every day,⁣
    🔹It should work with you and for you - fit your schedule and lifestyle⁣
    🔹It should give you results - make you feel stronger and more confident⁣

    So how should your workout plan look like? ⁣

    1️⃣ You only need 3-5 sessions a week (depending on your goals), that are 1-1,5h long and I promise you will see phenomenal results.⁣

    2️⃣ Focus on 80% strength training and 20% endurance/cardio - wieght training has for sure been the biggest factor to transformation in my physique and my clients ⁣

    + in my personal opinion its the most fun and sustainable way to workout.⁣

    🔘When doing strength training start with 8-12 reps 3 times for each exercise, to build muscle and increase your strength.⁣

    🔘Work on each muscle group 2 times a week for ultimate results. The muscle groups you want to focus on most for a stunning physique are: back, shoulders, chest and booty 🍑⁣

    ✨ While implementing all the above remember listen to your body and do what feels good to you. Your body is actually super smart and will tell you what's right. You just have to learn to listen.⁣

    Have you ever struggled with going to the gym? 👇🏼I'd love to know what's the most difficult for you in the comments below.⁣


    🇵🇱Polski w komentarzach ⁣


    #healthylifestyletips #howtogettoned #physiquegoals #leangains #buildthatbody #workoutroutine #gymlovers #sculptyourbody #womeninbiz #healthyiswealthy #womeninfitness #healthylivingjourney #healthylivingtips #trainbetter #womeninthegym #gymadvice #gyminspo #weighttraininggirl #strongbossbabes #stepintostrength #transformacja #howtogetabooty #howtogetfit #instafitnessgirl #fitnesstransformation #weighttrainingwomen
  •  25  8  4 hours ago
  • Killer Ab workout 🔥! Voor een stalen sixpack 💪🏻
⠀⠀⠀⠀⠀ ⠀⠀⠀⠀
- Double Leg Thrust 3x amrap
- Double Leg Side Thrust 3x amrap
- Bosu Ball Crunches 3x10-12
⠀⠀⠀⠀⠀ ⠀⠀⠀⠀
Save, Like en Tag jouw gymbuddy die nog hard aan zijn buikspieren moet werken
⠀⠀⠀⠀⠀ ⠀⠀⠀⠀
Laat die zomer maar komen 😎☀️
  • Killer Ab workout 🔥! Voor een stalen sixpack 💪🏻
    ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀
    - Double Leg Thrust 3x amrap
    - Double Leg Side Thrust 3x amrap
    - Bosu Ball Crunches 3x10-12
    ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀
    Save, Like en Tag jouw gymbuddy die nog hard aan zijn buikspieren moet werken
    ⠀⠀⠀⠀⠀ ⠀⠀⠀⠀
    Laat die zomer maar komen 😎☀️
  •  275  56  7 hours ago
  • Some accessory chest & triceps movements 👇🏼 These should be done after your heavy movements like bench press! 
1) alt medicine ball push-up 6-8 each side 
2) triceps kickbacks 8-10 each arm
3)TRX flies 10-12 move your feet forward/back to make it easier/harder
4) triceps dips 12-15
5) single arm HEAVY chest press 6-8 each arm
6) TRX tricep extensions 10-12 again, move your feet forward/back

Try this your next time at the gym! It’s always fun to switch up your exercises and stay away from the machines and dumbbells 💪🏼
  • Some accessory chest & triceps movements 👇🏼 These should be done after your heavy movements like bench press!
    1) alt medicine ball push-up 6-8 each side
    2) triceps kickbacks 8-10 each arm
    3)TRX flies 10-12 move your feet forward/back to make it easier/harder
    4) triceps dips 12-15
    5) single arm HEAVY chest press 6-8 each arm
    6) TRX tricep extensions 10-12 again, move your feet forward/back

    Try this your next time at the gym! It’s always fun to switch up your exercises and stay away from the machines and dumbbells 💪🏼
  •  25  3  9 hours ago

Top #physiquegoals Posts

  • Pump was too juicy not to hit a side chest 😜
#OmaadNazir
  • Pump was too juicy not to hit a side chest 😜
    #OmaadNazir
  •  2,841  39  19 June, 2019
  • Feeling full as f atm and loving it but a part of me is tempted to do an 8 week cut and see how lean I can get in such a short space of time 😏
Shred or grow? What do you think I should do? 
#OmaadNazir #JedNorth #Shred #Grow #ad
  • Feeling full as f atm and loving it but a part of me is tempted to do an 8 week cut and see how lean I can get in such a short space of time 😏
    Shred or grow? What do you think I should do?
    #OmaadNazir #JedNorth #Shred #Grow #ad
  •  3,044  49  18 June, 2019
  • Introducing the newest @bpi_sports athlete 😆
For those who have followed me for sometime you’ll know I’ve been using their products for many years as they’ve helped me physically and mentally to get into the best shape of my life. To be given the opportunity to represent and sign for the brand is a dream come true 🙏🏽
I’m looking forward to the next chapter and can’t wait to share my journey with you all
We’ve launched some epic new products which I’ll be telling you all about so make sure you look out for my posts and my stories 😉 #OmaadNazir #BpiSports #ad
  • Introducing the newest @bpi_sports athlete 😆
    For those who have followed me for sometime you’ll know I’ve been using their products for many years as they’ve helped me physically and mentally to get into the best shape of my life. To be given the opportunity to represent and sign for the brand is a dream come true 🙏🏽
    I’m looking forward to the next chapter and can’t wait to share my journey with you all
    We’ve launched some epic new products which I’ll be telling you all about so make sure you look out for my posts and my stories 😉 #OmaadNazir #BpiSports #ad
  •  3,302  86  11 June, 2019
  • Knowing that I’m nowhere near where I want to be is all the motivation I need 💯
#OmaadNazir #JedNorth
@jednorth mesh vest and joggers
  • Knowing that I’m nowhere near where I want to be is all the motivation I need 💯
    #OmaadNazir #JedNorth
    @jednorth mesh vest and joggers
  •  3,502  71  13 June, 2019
  • I burned 900 calories after that deadly HIIT session. What can I get for 2,000 calories? 😂

Think of your daily calorie intake as money. Choose where to spend it. So, if you’re daily calorie intake should be 2,000 calories. Then don’t go over 2k calories and spend it wisely. Ofc, you should deduct the calories you’ve burned. Lastly, never go lesser than 1,500 calories!!! You’ll end up gaining more weight. More on that on my future post. 😋
  • I burned 900 calories after that deadly HIIT session. What can I get for 2,000 calories? 😂

    Think of your daily calorie intake as money. Choose where to spend it. So, if you’re daily calorie intake should be 2,000 calories. Then don’t go over 2k calories and spend it wisely. Ofc, you should deduct the calories you’ve burned. Lastly, never go lesser than 1,500 calories!!! You’ll end up gaining more weight. More on that on my future post. 😋
  •  3,398  24  15 June, 2019