What did you work on today? Guess what I worked today? Did you know that a wider back helps your waist look smaller too? . . #fitblackmoms #npc #feliciastarksfitness #liftheavythings #fitspo #fitfam #backdayworkout #widerbacksmallerwaist https://www.instagram.com/p/CR1VNrziZ5J/?utm_medium=tumblr

Back at it @crossfit_iconic and it feels so good 😃 #thighlife #fitness #squats #liftheavythings #liftheavy #backsquats #spliceapp (at Iconic Fitness) https://www.instagram.com/p/CCUEJngjlUU/?igshid=17g2zi9zankt7

I didn’t plan this backbreaking exercise it’s just the way it panned out. #strength #alternativeweightlifting #liftheavythings #strongback #backbreaker (at Trent Park Lake) https://www.instagram.com/p/CAVqDWxDxU-/?igshid=q5ifhjfgnmxc

The 3 and a half years transformation. . If you want to feel and look younger, #liftheavythings 💯! Looking AND feeling my best at 45 years young. 🙌🏻. . #transformationmotivation #ketoing #fitat45 #fitnesstransformation #ketolifestlye #liftingweights #atmybest #notdone https://www.instagram.com/p/B-ZyB6SAHZ1/?igshid=1am82dau4yw8a

🔥𝐒𝐏𝐈𝐃𝐄𝐑 𝐂𝐔𝐑𝐋 𝐌𝐔𝐒𝐂𝐋𝐄 𝐀𝐂𝐓𝐈𝐕𝐀𝐓𝐈𝐎𝐍🔥 ⠀ Which muscle do you think you’re working out when you do the spider curl? ⠀ 📍Anatomy First you need to know the bicep brachii is made up of two heads (long and short heads), hence the word Bi in bicep. Your long head of the bicep brachii is the outer portion of the arm and crosses your shoulder joint to attach onto the scapula higher at the supraglenoid tubercle. The short head of the bicep brachii is the inner portion of the bicep and attaches on the coracoid process of the scapula. This isn’t as high up compared to the long head. ⠀ 📍How It Works Both cross the shoulder joint but we want to make the long head of the bicep less active essentially. To do this, we have our shoulder in a flexed position. By doing this the long head has more slack in comparison to the short head. This is known as active insufficiency. The Long head won’t be able to produce enough force and the short head of the bicep will thus become more active in comparison going through a greater excursion. ⠀ 📍Analogy You can think of your muscles kind of like a rubber band. If the short head is more stretched out in comparison to the long head when our shoulder is in a flexed position, the short head will have more tension in the rubber band. So the short head will be put under a greater stress. The long head won’t be as stretched out so it doesn’t produce that much force when its in this insufficient position. ⠀ 📍In conclusion, you long head of the bicep (outer portion) will become actively insufficient and won’t be able to produce an effective force, thus shifting the focus onto the short head of the biceps (inner portion) making it the prime mover of this exercise. •Pic by @muscleengineered . #fatloss #caloriecounting #liftheavythings #muscle #musclebuilding #gainmuscle #musclegains #gymmemes #musclefood #wheyprotein #strengthtraining #strengthandconditioning #strengthening #gainmuscle #gains💪 #fitnesslife #fitnessfreaks #fitnesstips #gymshark #creatine #workouts #workoutroutine #workouts #goodworkout #gotothegym #bodybuildinglifestyle #bodybuildinglife (en Las Vegas, Nevada) https://www.instagram.com/p/B4vJEXnJdwY/?igshid=1dt03nvwdkz7a

HOME WORKOUT ⠀⠀⠀⠀⠀⠀⠀⠀⠀ By @dancudes⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ There are many people who message me without access to a gym and want to crush workouts, but don't know how to workout at home. It can be quite confusing in exactly what to do without any equipment, but honestly as long as you have a floor and gravity than you can have an absolutely amazing workout, get lean and get fit. You don't need anything special, just got to be ready to work hard with your own bodyweight. Most of my at home workouts are circuit-based though you can 💯 make them strength+based, something I'll be posting about in the near future. For circuit-based at home workouts, they'll definitely help up your cardio game, maintain your strength and muscle mass, and cut away at excess fat. I grouped exercises from A to E based on the muscles they work or if they are more cardio such as jumping jacks or knee tucks. The guidelines here are to choose one exercise in each category in whatever order you want, perform 30-60 seconds of each exercise as fast as you can with perfect form and with 15-60 seconds rest between exercises, and to perform anywhere between 2-5 cycles of the circuit. My personal circuit would include pushups, high knees, plank holds, mountain climbers and squat jacks. Of course, the more fit and strong you are, the longer your work periods can be, the shorter your rest periods can be and the more cycles you can do, but always play it conservative. It is much better, safer, and healthier to start off with a conservative approach, find the workout too easy, and make it harder next time.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fatloss #caloriecounting #liftheavythings #muscle #musclebuilding #gainmuscle #musclegains #gymmemes #musclefood #wheyprotein #strengthtraining #strengthandconditioning #strengthening #gainmuscle #gains💪 #fitnesslife #fitnessfreaks #fitnesstips #gymshark #creatine #workouts #workoutroutine #workouts #goodworkout #gotothegym #bodybuildinglifestyle #bodybuildinglife (en Las Vegas, Nevada) https://www.instagram.com/p/B2bn1OgJ_JG/?igshid=149yi64063k3m

FAT LOSS OR WEIGHT LOSS?🔥 (by @blaze_athletics)⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Losing WEIGHT consist of losing water, glycogen, fat and even muscle during a dieting phase. This results in looking in as a smaller person overall.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Losing FAT, on the other hand, ensures you retain your muscle during a cutting phase and allows you to look more lean overall.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Remember, for the majority of the people who are trying to lose weight, losing weight whether or not you end up looking ‘smaller’ or more ‘toned’ is still a major achievement.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Looking ‘smaller’ is a goal for many individuals, however if you want to look your best it’s important to spend some time learning about the basics of nutrition and training.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Learning about what nutrients you need and how much you should eat to achieve your goals is a crucial part of the transformation process. Start by tracking your calories and macros. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ For the majority of people’s fitness journeys, they try to lose weight instead of focusing on losing fat. Most likely you are eating too little, not getting enough protein in, and doing way too much cardio. This results in losing ‘weight’ and looking ‘small’.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ When you try to lose fat, make sure to prioritize strength/resistance training and tracking your calories, as you only need to be in a moderate deficit to lose fat.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tag someone who needs to see this!⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fatloss #caloriecounting #liftheavythings #muscle #musclebuilding #gainmuscle #musclegains #gymmemes #musclefood #wheyprotein #strengthtraining #strengthandconditioning #strengthening #gainmuscle #gains💪 #fitnesslife #fitnessfreaks #fitnesstips #gymshark #creatine #workouts #workoutroutine #workouts #goodworkout #gotothegym #bodybuildinglifestyle #bodybuildinglife (en Gold's Gym Venice Beach California) https://www.instagram.com/p/B2J2mcGpwfo/?igshid=x8l5c53533i9

MADDOG/MAX EFFORT MONDAY 💪🏼💪🏼💪🏼. #nolivesmatter #liftheavy #liftheavythings #chaos #freddykrueger #nightmareonelmstreet https://www.instagram.com/p/B1n1EXMhfER/?igshid=6mtscjoy9k29