fitness.rfsn

Good bye summer - you will be missed 😭🥶

Celebrate the small victories. These small wins will lead to achieving your larger goals 💎

🚀 Be proud of the hitting the calorie goal for the day
🚀 Be proud spending 1 hour toward your side hustle
🚀 Be proud of straightening your bed before you leave the house

When you are at your lowest , the only way is up 🚀. I will come out of this austerity 10x higher then I was before - just watch 👀

Monday Tip : incorporate hanging ab exercises for summer Shredz 🔪🔪🔪

For beginners , use a captains chair.

Note , six-pack is depended on your diet , no more how much an exercises you do , if you are at a huge calorie surplus - you won’t see your abs . 🫠

Happy Tuesday ☀️. Update : My summer cut is going pretty well , despite me being a degen on the weekends. Couple of things helping me stay consistent :

🔥 training with friends and trying new workouts - this is honestly a game changer, been so sore these days

🔥 fasting before or after - there is a multiple cheat meals involved in a day

🔥My daily walks + 10 min incline walk before working out.

Let's get this bread. Save 💾 this post if you found it helpful ❤️

Happy Flex Friday 💪- today I want to cover the topic of sleep 🛏, which I am really not that good that, but keeping myself accountable via this post. Best form of recovery is sleep. Without sleep, there is no bodybuilding. Key things to highlight (all of these points are backed by research)

👉Sleep helps prevents muscle breakdown and promotes fat loss. (2010 study : the sleep deprived group lost 60% more muscle mass and 55% less fat than the group that got adequate sleep)

👉Sleep impacts your testosterone levels - Test levels can decrease by 10-15% in a week of sleep restrictions

👉 Guilty of this on WFH days but Daytime naps may help mitigate the effects of sleep deprivation but should not replace night time sleep

👉 Avoid caffeine 6 hours before bed - this improve sleep duration and quality

What do you guys think ? Comment below 👇

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Cardio hobby is one of the best way to lose fat . I have been getting into biking with the little one 🙂.

Also get the young ones started and away from candy , quest frosted cookies are one of my favs. Macro is decent but the taste is out of this world 🌍

*Not a paid promo*

As I recover from Covid😷 (negative now), wanted to post my experience and some tips you can follow:

Symptoms: high fever on day 2, mild fever day 3, fatigue. Day 5-6: vertigo and the feeling of being hungover , shortness of breath, and trouble sleeping.

Tips :

🚀Do not be at caloric deficit, but also this not your excuse to eat junk food
🚀It doesn't have to all cheat days, I recommend being at a calorie surplus but high protein intake 💪
🚀Daily walks , get the sunlight ☀️and vitamin D
🚀Rest and sleep 🛌 is king - find a quality netflix show and binge , I binged (If you watch this show, message asap ... I need to talk to someone about it)

Happy Weekend - we did it. Pic from me being cut last fall 😤

BRB — constructing 3.0 of myself .

Covid quarantine teaches you a lot - coming out of more motivated and focused than ever

Picc from November pc

I was doing so well into my cut 🔪 but now I have a newly formed deltoid pain 😡. I thought my shoulders were invincible- I even stretched them out all the time but it happened during a PR bench press—

Lesson 💡 : no matter how good you are always work on your technique and form . it is a never ending learning process

RFSN10

Happy Monday 🚀- wanted to dedicate this post to Daily Walks. Personally, I have been lacking. Last summer, I spent to a month in NYC and I essentially walked everywhere (30 mins to the gym and back alone). That had helped immensely on my cut 🔪 . From today , I will be very diligent about the walks and here are couple of things you can do:

🏃‍♂️ If you are in the office or WFH 💻 , schedule daily walks for 15 mins (put it in your calendar 🗓)
🏃‍♂️Walk to gym/stores whenever possible
🏃‍♂️If the weather is bad or you didn't get your walk in. I would do 5 min incline walk in the gym (highest incline and speed 2)

Thank you for the inso 💙

My male followers - how often do you train your glutes ? 🤔You should aim to train them at least once a week - if not twice. You have focus ALL parts of the glute muscles:

🍑Gluteus Maximus (main butt) : hip thrust , squats , machine kicks (the one in the picture)

🍑Gluteus Medius (Side butt) : Hip Abduction Machine, Clams or Hip Extension

🍑Gluteus Minimus : muscle in between Maximus and minimus :-Banded Side Lying Hip Abduction and Clamshells

Make sure to always warm up to activate the glutes. Glute training should prevent lower back injuries

Lets crush this week 🚀and follow .rfsn for more