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7 Best Effective Back Exercises for Bigger Back - Fitkill 31/07/2023

Here are 7 Best effective back exercises for bigger back that you can incorporate into your workout routine:

Incorporating back exercises into your workout routine offers a variety of benefits, including:

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7 Best Effective Back Exercises for Bigger Back - Fitkill Here are 7 Best effective back exercises that you can incorporate into your workout routine | Back Workout | Fitkill


3D Delts (Shoulder Workout) Fitkill



1. Bench Press 4 x 10-12

2 Incline Dumbbell Bench Press 4 x 12

3 Pec Deck Fly 4 x 12

4. Overhead Press 4 x 10-12

5. Side Lateral Raise 3 x 12

6. Front Raise 4 x 12

7. Skull Crushers 4 x 12

8 Cable Push Down 4 x 12

9. Triceps Kick back 4 x 12

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9 Best Chest, Shoulder and Triceps Push Workout - Fitkill 16/05/2023

9 Best Chest, Shoulder, Triceps Workout Push Workout | Fitkill

9 Best Chest, Shoulder and Triceps Push Workout - Fitkill In this video, I have 9 exercises that target the chest, shoulders, and triceps push workout. So, let’s get right to it. Warm-up:Start with 5-10 minutes of l...


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Photos from Fitkill's post 08/01/2023

💧Are You Drinking Enough Water?💧

Water is the most important thing we can put into our bodies.

It does after all compose 85% of our brain, 80% of our blood and 70% of our muscles!

Water is so incredibly crucial that even a 2% drop in our intake can result in delayed cognitive function, decreased energy, headaches and difficulty focusing.

Without a properly functioning brain, a lot of our bodies physical functions basically go to 💩, for lack of a better term!

This of course will hinder performance, energy and mood.

Interestingly enough, the more water we drink, the less our body fights to retain. 🙌🏼

Staying properly hydrated can also help with weight loss, flush toxins and improve complexion.

So if you’re looking for a simple way to optimize, not only your physique, but your health, cognitive function, energy levels & performance…



Understanding macros is essential to reaching your goals.

Macro counting helps you understand where those calories are coming from and how they affect your body.

It also helps you understand that not all calories are created equal.

Here’s how each macro breaks down calorie wise.

Protein = 4 calories per gram
Carbs = 4 calories per gram
Fats = 9 calories per gram

There are plenty of macro calculators online that will help you determine what your daily intake would be for each macro depending on your goals.

Focusing on macronutrients is a good place to start because every food we eat is made up of some ratio of protein, carbs and fats. And those building blocks quite literally fuel our lives!


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Guaranteed Weight Loss Series | Part-1 | Fitkill 11/09/2022


Guaranteed Weight Loss Series | Part-1 | Fitkill In this video, we'll be discussing Guaranteed Weight Loss Series. The Weight Loss Series will be talked about in this video as well. Thanks for watching!FOLL...


Don't Skip Leg Workout

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9 Best Foods to Eat After A Workout

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How To Do Your First Pull-Up In 6-Steps! ⚠️ Fitness | Diet | Workout]

Here's the strategy you can follow to get to your first pull-up (or chin-up, both are great exercises!)

📌 Step 1.

Start with a Bent Over DB Row, pick a weight u can do at least 6-8 reps with. Perform 4 sets of at least 6-8 reps, if you can do more than 10 reps, you can increase the weight by the smallest increment available for your next workout session. Remember to rest at least 48 hours between you do Bent Over DB Rows again.

When you hit 10kg (or 25lbs) and you can perform 10 reps for all 4 sets, you can move on to the next step.

📌 Step 2.

The Inverted Row is a great exercise, to begin with before your Pull-Up as you're performing a very similar movement and you're using your bodyweight.

Perform 3 sets of 8-10 reps of the Inverted Row. The lower you set the bar the harder, so u can start with the bar higher & then lower it if it's too easy for you. You can try both an Overhand as well as an Underhand grip and see which u prefer best.

When you can perform the Inverted Rows with about a 45-degree angle, you can move to the next step.

📌 Step 3.

Here you want to practice the movement of pull-ups but with a Lat-Pulldown, here you can find what grip works best for you and use that. Practice your form and technique with lower weights 1-3 sessions before moving to the next step.

📌 Step 4.

Now we're talking! Here the actual pull-up, but with assistance from something. You can use a resistance band, a box/bench, a training partner, or even a pull-up machine if you prefer. Perform 3 sets of 8 reps of Assisted Pull-Ups for at least 3 workout sessions or more. This is a hard step, so take the time you need and get enough rest between your Assisted Pull-Up sessions.

📌 Step 5.

Oh-yeah, almost there! A Negative Pull-Up is where you use a box/bench or jump up to get up to the end position, and then lowering yourself slowly through the "eccentric" part of the movement.

Aim for 3 sets to failure, no more than 5 reps. When you can perform 3 sets of 5 reps (5sec tempo) you are ready to try your first pull-up!

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Why You Aren’t Losing Fat!! 🔥

⠀√You Need More Water 💧

Water can really aid the process of weight loss. It is 100% calorie-free, helps you burn more calories and may even suppress your appetite, if consumed before meals.⠀The Weight Loss benefits are even greater when you replace sugary beverages with water. It is a very easy way to cut back on sugar and calories!⠀

√Not Getting Enough Sleep 😴

When we don’t receive enough sleep, it triggers changes to hormones that regulate hunger & appetite. The hormone leptin suppresses appetite and encourages the body to burn energy. Sleep deprivation reduces leptin, making you more likely to over-eat or consume more calories at night, which can lead to additional weight gain.⠀

√Drop Liquid Calories 🥤⠀

When you’re on a weight loss journey, please remember that liquid calories are STILL calories! In order for our bodies to lose fat, we must operate within a caloric deficit, meaning that we consume fewer calories daily than we are burning. ⠀You’d be shocked at how many calories you’re spilling over into your life. Be mindful of your liquid consumption and reach for water more often!!⠀

√Move More and Exercise Regularly 🏋️‍♀️⠀

Consistency in working out will bring more substantial results than periodic extreme fitness routines.⠀Working out three hours a day for one month can due very little in terms of overall health including stress fractures, tendon and muscle strains that often discourage people from continuing to workout


4 best exercises for strong lats (back workout)

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Nuts are extremely beneficial parts of any diet, and they contain a wide variety of health benefits......

The benefits include:

- Balance cholesterol levels
- Increase heart health
- Reduce blood pressure and clots
- Boost the immunity system
- Weight loss
- Improve digestive function
- Optimize the body’s metabolism
- Improve skin health
- Reduce the risk of cancer
- Increase cognitive function
- Protect against viral and fungal infections
- Increase red blood cell count.


leg press can be altered by placing your feet in different positions to get more or less activation of certain groups. Each has their own unique advantages and disadvantages. Unfortunately, lifters often fail to select the correct foot placement required to place emphasis on certain muscle groups. In turn, the result is poor technique, less effective training, unimpressive results, and (possibly) higher risk of injury.
To avoid these critical mistakes with your leg press foot placements, continue reading and make sure to select the appropriate foot placement based on what muscle groups you wish to target.


Easy Diet Foods 🔥⬇️

Fish 🐠

Fish as a whole tend to be extremely low calorie high protein options making them great for burning fat, but did you know how great fish oil from fatty fish are in terms of burning fat and keeping you full.....

Fish oil can severely help in appetite control! In one study, healthy people on a weight loss diet consumed either fewer than 0.3 grams or more than 1.3 grams of fish oil omega-3s per day. The high-fish-oil group reported feeling significantly fuller up to two hours after a meal!

Oatmeal 🥣

The second weapon on this list is oatmeal! Now we know what you’re thinking! Ohh no carbs!😱

The thing that makes oatmeal such an assassin to fat is the fact that oatmeal is so high in fiber half a cup of rolled oats contains five grams of fiber!

Oatmeal can help increase your body's levels of the appetite-regulating hormone which will help your body to understand you aren’t hungry you’re just bored!🤪

Greek Yogurt 🍦

Because of it's denser concentration, Greek yogurt generally has up to double the amount of protein when compared to regular yogurt. This makes it a bit more nutritionally-dense per ounce serving, which means it will help to keep you fuller, longer making it a breeze to burn fat!

Eggs 🍳

Eggs are an inexpensive and simple source of protein. People often think egg whites are a healthier option than whole eggs because they contain less fat. While it's true that the egg yolk contains some fat, it's also packed with important nutrients. One whole egg contains 5 grams of fat. Whole eggs are also a good source of Vitamin B that helps regulate the brain, nervous system, and cardiovascular system.

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