I want to help you to live up to your full potential & let you realize that no matter where you are with your fitness goal, you can achieve everything
06/02/2021
Just a post to let you know im still allive 😁✌️
I have been training a little bit at home but not on a daily basis.
I just hope the fitness opens soon...
I maintained the most part of my muscles but I did lose some weight ^^. I didn’t train alot in the last weeks but I ate as good as possible to keep myself a little bit in shape.
I will pick up my daily training routine again next week 💪💪💪
06/10/2020
We all know that every successful workout brings you closer to your goal.
BUT it is only the sum of all those small efforts that you put in daily that will make you grow!
One single perfect workout won’t make any difference...
It is the daily consistency and hard work that will change you into the person you were meant to be!
I train almost every day.
I’am working with a 4-day workoutschedule:
- back + shoulders
- Biceps + triceps
- Legs + abbs
- Chest + shoulders + triceps
RESTDAY
What is your workout plan and how many days do you train? ✌️
26/09/2020
What a bit of pulldowns, rows and deadlifts can do for any of you! 💪
My Back gains september 2020 😌🤩
07/09/2020
My own transformation:
14/05/2019 64,3 kg —> 17/08/2020 71,0 kg
In the first picture here I was training for about 1 year and 5 months. During this period I wasn’t very consistent. I took multiple breaks. ( All together like 4months) 😅
I was a newbie into the fitnessworld and I didn’t really had an idea what I was doing. I was training for about 3 times/week and my maximum weight I ever reached was 67,0 kg but since I wasn’t consistent enough with my training and diet I also lost it as fast as I gained it.
It is also In the end of this period that I got my personal training certificate. 🥳
In the second picture I was training 2 years and 8 months. This time I had the knowledge to do it much better. During this period I also achieved the most. I was able to go over the 70 kg and also kept the weight and I gained more muscle mass. 💪
I was more consistent in every way and during this last year I also trained 6 times/week with a good diet and without any breaks!!!!
This was a long journey for me...
If there is 1 thing that I regret then it is not taking a personal trainer...
I would have invested better in a fitnesstrainer who could have learned me the basics of fitness (form,technique, breathing) because I lost alot of time with just doing something. 😞
Well this was my whole fitnessjourney ✌️
02/09/2020
My big bold long-term fitnessgoal is hitting 80kg/176lbs (8% bodyfat) and deadlifting 3 times my own weight so that makes it 240kg/529lbs
The reason why I set such a big bold goal is not only to achieve it but to make sure that I exceed my full potential as a fitnesser.
At this very moment im not able to deadlift more than 190kg/418lbs weighing 71kg/156lbs but I know for certain that all my effort and hard work will evolve me into the person who can! 💪
I do know this might take a long while to achieve it but I couldn’t care less...
I know I have the patience, strength, dicipline and dedication to make my dream come true. 🤩
This is my fitnessgoal. 😌
What is yours? ✌️
The common goal of every fitnesser is to get bigger arm muscles. Curls are the most popular exercise to grow your biceps.
There are alot of variations but machine preacher curls should deffinitely be in your arm workout!!
The benefits of using this exercise:
1. Control during the whole exercise! Having your arms resting on the platform means that there is no room for swinging out of your hips or body. That means you get the complete contraction and the greatest control over the movement.
2. Perfect isolation exercise. Since you are sitting stationary there is no other muscle that can help you lifting the weight up.
3. Eccentric movement focus. This exercises focusses on the negative movement. While releasing the weight you should go very slowly. This enchances the real growth and strength!
4. You can’t do anything wrong during this exercise except going too fast.
26/08/2020
While many lifters in the gym often focus on their biceps to get bigger arms you should know better.
All people probably know that the triceps is the largest muscle group of the back of your arm. But what most people might not know is that the triceps is also the biggest muscle in your arms.
The triceps make up roughly two-thirds of your upper arm. It is made up of 3 bundles of muscles while your biceps only has 2.
So if you want to get those big gun arms you need to focus more on your triceps then your biceps. No matter how big your biceps are, you will never ever reach the full size potential of your arms if you don’t focus on your triceps!
Why am I not feeling my back muscles being worked during my seated machine rows?
This could have 3 reasons:
1) You don’t know how to pull properly from you back and you overuse your biceps: This right here is one of the most common mistakes. People often just pull the weights towards themselves with their hands ->this activates the biceps and eliminates the back completely. You just have to imagine that you hands are actually just a hook that connect your elbows with the weight. It is important here that you pull with your elbows! You have to make sure that all your focus goes into moving your elbows back behind your own body.
2) You are not applying the correct form. Sit down and place your feet on the platform to keep yourself in place during your whole exercise. Grasp the handles with palms facing towards each other (neutral grip) while maintaining an upright body. Lean slightly backward and push your chest forward before squeezing your shoulder blades and contracting to pull the handles toward your body. Squeeze for 1 second in the end and go back.
3)The weight is way too heavy. You are letting your ego getting in the way so your form is off and you can’t do the exercise correctly.
20/08/2020
The people of today have many desires and they want to get it as soon and fast as possible.
For example they want to have a six pack and they want it tomorrow or the day after tomorrow. Sadly enough that is not how it works in reality. 🤣
In the reality you will have to work hard for it with alot of determination and an indestructible commitment.
commitment is fudamental for a goal to succeed. If you are not fully committed to your goal, you won’t give it all the effort it requires to succeed.
And we all know that when you are not fully commited, you will work with less determination and probably you will give up too quickly.
This is also the most common reason why most people fail.
16/08/2020
Although the fitness was closed for 2 months I still did my thing!
Corona workouts paid off 💪
Many people forget to train their lower body but you shouldn’t be one of them!!
Say goodbye to those chickenlegs!
The squat is a dynamic strength training exercise that requires several muscles in your upper and lower body to work together simultaneously.
Many of these muscles help power you through daily tasks such as walking, climbing stairs, bending, or carrying heavy loads. They also help you perform athletic-related activities
Adding squats to your workout has many benefits:
- Increase strength and power
- Helps prevent injury when done correctly
- Strengthens your core
- Improves balance and posture
- Your body looks more balanced so you don’t look ridiculous with skinny legs
- Boosts calorie burn
- Makes real definitions in the legs and ass
- Increase hormone release
- Improve flexibility
- Improves workout efficiency
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