Gym & fitness motivation

If you are struggling with breakfast ideas high in protein, then I'm pretty sure I can help you out!
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Above I've listed six delicious, on the tongue melting meals, easy to do and within minutes cooked! No more worries about what to eat in the morning to build lean muscle.🥝
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What is your absolute favorite meal in the morning?⬇️
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Credit

"Take a look in the mirror ! that's your competition!"🏋🏻‍♀‍😋

Isn't this workout guide strong?? ☺🖖

I have put together an easy to follow 1 page summary of what you need to do if you want to lose weight.

I talk about
✔️Nutrition
✔️Training
✔️NEAT
✔️Recovery

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# loseweịght

🍗Calorie Surplus For Muscle Growth🍗

👉🏻 In most cases, the goal of mass gain is to gain as much muscle as possible while minimizing fat gain 😉

In order to do this, you obviously need to consume more calories than your maintenance calories. 📟

🧠 Now, the question of everyone is: HOW MUCH MORE?

🔬Scientific studies show that implementing a caloric surplus of more than 450-500 calories does not further promote muscle growth and even leads to additional fat gain.

🤷🏻♂️ So what would be the point of you eating more if it doesn't increase your muscle growth potential and promotes excess fat gain? None!

✅ So the best way to start a mass gain would be to implement a caloric surplus between 100-300 calories and increase it significantly over time 📈

📌 I don't need to remind you to execute a consistent weight training plan to gain muscle 😉

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👨‍🔬THE FORMULA TO GET JACKED👨‍🔬


When you start lifting, it's often very confusing on what you should focus to get the physique you're looking for. That's why I made a quick list on what you should focus and why!

🥚 You want to aim to get at least 1g of protein per lbs of bodyweight or about 1.8g per kg of bodyweight to build muscle as fast as possible. You need those nutrients to build those muscles after training!

😴 Sleep is crucial for muscle growth, if you don't sleep enough, you might even lose some muscle. But sleep isn't just sleep, there is high quality sleep and poor sleep. So focus on ignoring blue light 1.5h before bed, no caffeine 8h before bed, and sleeping consistenly will already do a lot.

🏋️‍♂️ You're going to need to push yourself in the gym to see results. Progressive overload is key here, aim to either improve your technique, increase the amount of reps or the amount of weight each week you work out.

🍗 A small calorie surplus will allow for the fastest muscle growth! But going over that surplus will only buildd slightly more muscle, but a HUGE amount of fat more. See keep it at 100-300 kcal.

🗝 The final key is to stay consistent and work hard. You can't train half-assed and expect to see results faster than someone who is never skipping a workout, eating the right foods and overall putting in the work.




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🚨How Much Food For 20g Of Protein?🚨

Since you're going to need about 0.8-1.2g of protein per lbs of bodyweight or 1.8-2.2g per kg of bodyweight, you're going to need to eat a lot of protein

To get that protein intake, here are some options to eat so you can at least get 20g out of a single meal if you want to, hope it helps!

12 Easy Holiday Workout plans 🔗💪💪 :

When the holidays come around, schedules get packed and cookie trays are everywhere. That can make it more challenging to stick to your nutrition and fitness routines, but sneaking time in to exercise can have huge benefits, from lowering holiday-related stress to minimizing the impact of all those delicious treats. Keep these 12 strategies in mind when you’re ready to move:

1. Condensed Workouts
If you have 10 minutes, you have enough time to exercise. Rather than moderate-intensity cardio like a long run, opt for high-intensity interval training (HIIT) sessions that alternate short periods of all-out exercise with brief recovery periods. For example, one you can do anywhere is sprinting—after a few minutes of an easy warm-up, start alternating 20 seconds of sprints with 10 seconds of rest. Repeat until you’re a sweaty mess, and then do a few minutes of cool down.

2. Bodyweight Exercises
During the holidays, it’s not always easy to find time to get to the gym, but a bigger focus on using your own bodyweight means that you are the gym. With bodyweight exercises, your own weight provides resistance. Mix together options such as squats, lunges, glute bridges, plyo jumps, bear crawls, and other impactful moves to work multiple muscle groups simultaneously.

3. Mix Up Your Classes
Maybe you’re a regular CrossFitter, but you’re home for the holidays and there’s no box in town. Consider this a great opportunity to shake up your routine by taking different classes. Consider yoga, barre, spin, boot camp, or other choices. Changing your exercise routine has numerous benefits, including injury reduction, more muscle recruitment, and cognitive advantages.

4. Focus On Your Core
If you’re really crunched for time, sneak in some core work. Not only will these exercises make you better at any sport you do, but they also improve balance and stability. Best of all, there are numerous core workout options, from isometric choices to Pilates, so you can vary your routine to keep from getting bored.

5. Swim Some Laps
Hotel weight room lacking equipment? Hit the pool instead. Not only is swimming a low-impact workout, but it’s also been shown to lower blood pressure and control blood sugar—two important benefits if you’re dealing with holiday stress and overindulgence.

6. Embrace Winter Sports
From cross-country skiing to snowshoeing to frosty runs, there are plenty of options when the weather turns chilly and the snow piles up. Just be sure to check weather conditions, be more mindful of road and sidewalk ice if you’re running, and layer your clothing appropriately. Also, don’t forget to stay hydrated—it’s common to under-hydrate in the cold. With proper preparation, you can embrace the winter and get a killer workout.
7. Gamify Your Chores
As you’re running errands, cleaning your house for guests, putting up decorations, and cooking a feast, you can be working out at the same time. No matter what your chores might be, create mini workouts by slipping in extra moves like squats and lunges. Park at the end of a lot when shopping, or do a balance practice by coming up on the balls of your feet as you’re waiting in a checkout line.

8. Create an Indoor Workout
Even if you’re an outdoor enthusiast, the weather doesn’t always cooperate with your plans. Having a go-to indoor workout that incorporates strength and cardio is helpful, especially if you can make it into a routine that’s under 15 minutes.

9. Start Weight Training
The holiday season might be a great time to put more focus on weight training because it often requires less time than cardio and creates a steady calorie burn that can offset heavier meals and desserts. If you already do a fair amount of weight lifting, this might be the time to switch up your routine to get to a new level of muscle challenge.

10. Change Up Your Cardio
The holiday season tends to shift your priorities, making it an ideal time to take a good look at what you’ve been doing the rest of the year and to consider a fresh approach. For cardio, that might mean swimming instead of running, or HIIT instead of steady-pace exercises. Maybe this is the year to ask Santa for kettlebells and a jump rope?

11. Hit the Machines
For a solid, classic workout that takes the edge off the holidays, machines like treadmills and rowers can be incredibly useful. You don’t need to spend hours on them, either. Utilize a HIIT technique of alternating high-intensity with rest, and you can be more efficient with your time. For example, instead of slogging through miles on the treadmill, use it to run sprints.

12. Play More
Although tracking your data like sets, reps, miles, and heart rate is useful for creating a sense of progress in your fitness routine, consider taking a break from goal setting and simply play—on your own or with friends and family. Do some somersaults, re-learn the monkey bars, climb some trees. Adult recess has tons of benefits, from sharpening your brain to quashing your stress response.

Whatever you choose, it helps to have a workout plan for each week and fit the holidays into that—instead of the other way around, where you’re trying to wedge exercise time into your schedule when you can. Making holiday workout plans into a priority can help keep you motivated and on track.