17/12/2024
Big Chest Day – Let’s Build It! 💪
Target that chest with this killer workout routine:
1️⃣ Bench Press: 4 sets x 8-12 reps
2️⃣ Incline Dumbbell Chest Press: 4 sets x 8-12 reps
3️⃣ Chest Press (Machine): 3 sets x 10-12 reps
4️⃣ Peck Deck Flyes: 3 sets x 12-15 reps
5️⃣ Middle Cable Flyes: 3 sets x 12-15 reps
6️⃣ Dips: 3 sets x 8-10 reps (weighted if you can!)
Finish strong and feel the pump! 🔥
10/12/2024
💪🌱 Veg Protein Sources: Your Fitness Fuel!
Looking for plant-based protein? Here’s your ultimate guide to high-protein vegetarian options with complete nutritional details (per 100g). Perfect for gym lovers, fitness enthusiasts, and anyone aiming for a healthy lifestyle 🥗✨
Tag your gym buddies and fellow health enthusiasts who need this info 🏋️♂️💚
04/12/2024
Push vs Pull: Master the Basics 💪
Push workouts (like bench press 🏋️♂️) build your chest, shoulders, and triceps.
Pull workouts (like pull-ups 🦅) strengthen your back, biceps, and grip.
Balance both for a complete physique! Which one’s your favorite? 👇
04/12/2024
Boost Nutrient Absorption with Smart Food Combos 🌱💪
Did you know pairing certain foods can enhance the absorption of essential vitamins and minerals? 🤔
✔️ Combine Calcium-rich foods like broccoli and soy with Vitamin D for stronger bones.
✔️ Pair Iron sources like spinach with Vitamin C from citrus fruits to improve iron absorption.
✔️ Add Healthy Fats from nuts and avocados to absorb fat-soluble vitamins (A, D, E, K) from veggies like carrots.
Small changes, big health benefits 🥗✨
Tag a friend who needs these tips 👇
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18/11/2024
Build your ultimate upper body workout 💪
Pick 1-2 exercises per muscle group, do 2-4 sets, and aim for 6-15 reps. Which combo are you trying today? 🏋️♂️
Tag a gym buddy and start crushing those gains!🔥
13/11/2024
🌞 Start Your Day Right with an Immunity-Boosting Breakfast 🌞
Fuel your body with the right nutrients to keep your immune system strong. Here’s a simple formula:
🍞 Carbs: Oats or Whole Wheat Bread
🍳 Protein: Yogurt, Eggs, or Chickpeas
🍎 Fiber: Apple, Banana, or Dried Fruits
🥜 Healthy Fat: Chia Seeds, Almonds, or Nut Butter
🍃 Antioxidants: Cinnamon, Berries, or Green Veggies
Mix and match to create a balanced, nutrient-dense breakfast that supports your immune health 🥗💪
13/11/2024
💥 Chest & Triceps Workout 💥
Get ready to build strength and definition! Follow this intense routine to target your upper body and achieve those gains 💪
Chest Exercises:
1️⃣ Bench Press - 4 sets of 8-10 reps
2️⃣ Plated Chest Press - 4 sets of 10-12 reps
3️⃣ Mid Cable Fly - 3 sets of 12-15 reps
4️⃣ Incline Dumbbell Press - 4 sets of 8-10 reps
5️⃣ Peck Flies - 3 sets of 12-15 reps
Triceps Exercises:
1️⃣ Dips - 3 sets of 10-12 reps
2️⃣ Tricep Pushdown - 4 sets of 10-12 reps
3️⃣ Dumbbell Skull Crushers - 3 sets of 10-12 reps
Challenge yourself with each rep, and watch the results unfold
🔥💯
27/08/2024
Transform your fitness journey with these 4 weight loss drinks! 🍋🥤 Add them to your daily routine for a healthier, fitter you:
20/08/2024
For muscle building, incorporating healthy fats into your diet can be very beneficial. Here’s a breakdown of the options you mentioned:
Olive Oil: Great source of monounsaturated fats, which can help reduce inflammation and improve overall health. It’s good for cooking or drizzling over dishes.
Peanut Butter: Provides healthy fats and protein. It’s also calorie-dense, which can help with muscle gain, but be mindful of added sugars and oils in some brands.
Coconut Oil: Contains medium-chain triglycerides (MCTs) which can be quickly used for energy. While it’s good for cooking, it’s high in saturated fats, so use it in moderation.
Chia Seeds: Rich in omega-3 fatty acids, fiber, and protein. They’re great for adding to smoothies, yogurt, or oatmeal.
Avocado: Packed with monounsaturated fats, fiber, and various vitamins and minerals. It’s great for salads, spreads, and snacks.
Butter: Contains saturated fats. While it can add flavor to your dishes, it’s best to use it in moderation and choose unsalted butter when possible.
Salmon: Excellent source of omega-3 fatty acids and high-quality protein. It’s great for muscle recovery and overall health.
Nuts: Almonds, walnuts, and other nuts are great sources of healthy fats, protein, and various nutrients. They’re good as snacks or added to meals.
Flax Seeds: Rich in omega-3 fatty acids and fiber. They’re excellent for adding to smoothies, cereals, or yogurt.
Incorporating a variety of these fats into your diet can help ensure you’re getting a mix of different nutrients beneficial for muscle building and overall health.
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:
Follow Fitkill for more fitness tips
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
25/07/2023
Conjunctivitis : Eye Flu symptoms and treatments | Fitkill
Conjunctivitis : Eye Flu Reasons, Symptoms and Treatments | Fitkill
Eye Flu infection is spreading rapidly during the rainy season. Conjunctivitis is a disease of the eyes | Fitkill
09/07/2023
3D Delts (Shoulder Workout) Fitkill
05/06/2023
DAY-1 PUSH WORKOUT
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
Follow 👉 🔥💥🔥
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...
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. 🙌🏼
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Staying properly hydrated can also help with weight loss, flush toxins and improve complexion.
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So if you’re looking for a simple way to optimize, not only your physique, but your health, cognitive function, energy levels & performance…
GET THAT WATER INTAKE UP! ⬆️⬆️⬆️
06/01/2023
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!
20/12/2022
8 Best Forearm Workout for bigger arm | Fitkill