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#dinnermeal🍴 #fatlossdiet #leangain #cleaneating#gymlife #fitnessaddict #fitness #fitindia #loveyouall❤️💪💪🏋️❤️ https://www.instagram.com/p/CDB2dLJpNyi/?igshid=1hw2t4v1pv3ax

If you want complete arm development, you have to focus on 3 muscle groups: 1) Biceps 2) Triceps 3) Shoulders - The best way to do this would be to use a combination of Compound +Isolation exercises. - BICEPS Biceps make up about 1/3 of your upper arm. Most people do way too many exercises for this relatively small muscle. 💪Compound Exercises: Pull-ups, Chin-ups, Rows, Barbell Curls. 💪Isolation Exercises: Preacher Curls, Hammer curls, Cable curls, seated incline curls (my favorite). - TRICEPS Triceps make up the remaining 2/3 of your upper arm. 💪Compound Exercise: Bench press, Close Grip bench press, Overhead press, JM press, Lying tricep extensions even c. 💪Isolation Exercises:Cable pressdowns, triceps kickbacks, overhead dumbbell extensions etc. - SHOULDERS The shoulder muscle has 3 heads- Anterior (Front) Deltoid, Medial/Lateral/Side Deltoid, and Rear deltoid. 💪Front Delts: Bench Press, overhead press, Dumbbell press(Compound) and front raises(isolation). 💪Side delts: side raises with dumbbells and cables) 💪 Rear delts: Rows, Face -pulls, tear delt flys. - How to train arms? ✅Pick 1-2 Compound and 1-2 isolation exercises for each session. ✅Focus on Compound movements first. ✅Do isolation exercises after doing compound exercises. ✅Train arms directly and indirectly 2-3 times per week. ✅Get stronger in Compound movements over time. ✅Maintain good technique ✅Try a combination of high and low reps. ✅Don't overdo it - If you want to learn more about training, subscribe to my YouTube channel (link in bio). - What is your favorite exercise for arms? . . . . . #armday💪 #armworkouts #bicepshot #armselfie #desiamerican #bayareafitness #mountainviewfitness #mountainviewca #bicepsandtriceps #biceptraining #indianfitness #powerliftingforfatloss #fitindian #indianmodels #underdogstrength #tacticalstrength #realworldstrength #strongisthenewfit #skinnyfat #shoulderworkouts #howtobuildmuscle #biggerarms #bodybuildingtips #fattomuscle #burnfatbuildmuscle #buildmuscleburnfat #indianbodybuilding #gymdouche #beginnerworkout #leangain (at California)

How to ⏪Reverse Diet⏪ and stay lean after Weight Loss. In my last post on reverse dieting, I discussed why reverse is a good idea. If you haven't seen it yet, I highly recommend you check it out. - In this post I will share with you how to reverse diet. This will allow you to prevent excessive weight regain after losing weight. - Step 1: Estimate your maintenance calories. You will have to recalculate how many calories you need at your new body weight. 👉This number is your new target. - 🤔If you don't know how many calories you need, go to underdogstrength.com/calorie-calculator - Step 2: Slowly start increasing calories. Add between 50-200 calories to your weight loss diet, with mostly carbohydrates and some fat. 👉If you add 15 grams of carbohydrates and 5 grams of fats, that's about 100 calories. How many calories you add is based on how long you wish to reverse diet. - Step 3: Monitor your body weight and your body measurements. If you lose weight or maintain weight, you can add in more calories. If you start gaining weight too quickly, then you may not want to add calories until your weight settles. Don't be alarmed if your weight goes up. When you eat more carbs, your body weight will go up. This doesn't mean that you've gained body weight. - Step 4: Reduce cardio: If you were doing a lot of cardio, you may want to reduce it to about 1-2 sessions per week. 🏃 . - Step 5: Focus on building muscle and performance in the gym. This time period is a great opportunity for you to gain/regain muscle mass. As your performance improves and you gain muscle, your metabolic rate will also speed up. 🏋️‍♀️ . 👉 At this point, you will have to add in more calories to match your performance. - Continue to slowly add calories until you reach your target calories with minimal weight gain. 💪 Some people become even leaner as they reverse diet. 🍔 If you don't want to count calories, you will have to slowly increase your portion sizes or start introducing more calorie-dense foods back into your diet. - I really enjoyed writing this! I hope you did too. Tag a friend who needs to see this. 😀 #reversediet #reversedieting #leangain #leangains #fattofitjourney (at San Francisco, California)

Loving the gym #leangain #youarewhatyoueat (at Hastings, East Sussex)

4 pac with filter #leangain #fitblr #chestday #abs