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đŸ”„Lean bulking vs dirty bulkingđŸ”„-There is always more than one way to skin a cat and both a lean bulk or a dirty bulk can...
31/03/2025

đŸ”„Lean bulking vs dirty bulkingđŸ”„
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There is always more than one way to skin a cat and both a lean bulk or a dirty bulk can help you increase muscle mass if done right. Maybe you like doing a dirty bulk and being at a higher body fat percentage, thats absolutely fine to. However if you are wondering how you can increase your muscle mass whilst gaining minimum levels of body fat then keep reading
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Dirty bulking usually consists of excessive overeating and force feeding to achieve a specific target body weight. Now there is always going to be an upper limit to how much muscle you gain in a specific time frame. More food and a bigger surplus of calories doesn't mean more gains! It does however mean your going to acquire some extra body fat
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Lean bulking is much more optimal if you want to gain muscle mass whilst staying relatively lean. Yes you are still going to gain some body fat (its part of the process I'm afraid). However the levels of body fat that you gain is going to be minimal. This is far more optimal further down the line also when you want to get leaner again
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Focus on increasing training volume over time, getting stronger and on performance based goals in the gym. The scales are still a great go to tool to check you are on track but they aren't the be all and end all to weather or not you are making progress. If your gaining between 0.3-0.5kgs a week then i would say you are doing a great job. This usually involves eating at just above maintenance level (100-300 calorie surplus)
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Follow a plan or have some sort of structure to help keep you on the right path and accountable. You don't want to just wing it and hope for the best. Accountability is Key to get results and helps keep you focused
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đŸ”„đŸł Simple Fat Loss TipsđŸ”„-Fat loss doesn't need to complicated. Even if you just implement these 7 tips, you will start g...
22/03/2025

đŸ”„đŸł Simple Fat Loss TipsđŸ”„
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Fat loss doesn't need to complicated. Even if you just implement these 7 tips, you will start getting closer to your goal. You see, unsustainable methods produce unsustainable results. You may go on one of these strict programs and see some progress early on, But it becomes too difficult to stick to overtime and you give up. That’s why we should simplify the process and make it easier to adhere to.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Fitness isn’t supposed to make you miserable. It should make your life better 😄đŸ’Ș

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Are You Eating Enough?đŸ€”-Calorie deficit. Calorie deficit. Calorie deficit. Calorie deficit. You’ve probably heard it 5 t...
18/03/2025

Are You Eating Enough?đŸ€”
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Calorie deficit. Calorie deficit. Calorie deficit. Calorie deficit. You’ve probably heard it 5 times already today on your social media. Calories and calorie deficits absolutely dominate the fitness world these days. It’s the biggest focus of most people trying to lose weight.
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But the trouble is - you can’t just keep cutting calories. There comes a point when your calorie intake is too low and it ultimately starts working against you. And it’s a lot more common than you’d think.
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If you’re experiencing any of these symptoms and also a stall in your fat loss progress - you should really look at the amount of calories you’re eating as well as the quality of those calories. Always build your diet on the principle of giving your body the nutrients and energy it needs.

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How bad do you want to achieve success?đŸ€”-If I were to sum up what people do in order to achieve success, these 6 points ...
13/03/2025

How bad do you want to achieve success?đŸ€”
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If I were to sum up what people do in order to achieve success, these 6 points are the one’s that will get you there, if you can make these a habit and pursue these consistently. When it comes to success, at the end of the day it comes down to mindset, and most successful people will have fairly similar mindsets and habits. Successful people live in the present, don’t spend time procrastination and DO NOT COMPLAIN. If you don’t achieve your goals, the only person you can blame is YOU!
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If you do everything on the list on a daily basis, there is almost no way you won’t achieve success.
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What else would you add to this list?👇

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đŸ”„How To CUT & BULKđŸ”„-1ïžâƒŁ TRAININGI want you to understand that in order to build, maintain and sustain muscle we must giv...
12/03/2025

đŸ”„How To CUT & BULKđŸ”„
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1ïžâƒŁ TRAINING
I want you to understand that in order to build, maintain and sustain muscle we must give it a reason to stay or grow. That's the nature of a lifters career, every heard the term "use it or lose it"? That is exactly what we are doing here. The training that built your body will be the training that you will use in order to lean down. I recommend that you stick to compound movements as the main focus along with training in both rep ranges of hypertrophy and strength.
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2ïžâƒŁ MACROS/CALORIC INTAKE
There's subtle tweaks to the macros and that is highly individualized. Mainly we are either reducing carbs and fats to cut or increasing carbs and fats to bulk. Again it's going to differ per individual, you'll have to figure out how much fuel is necessary for your workouts along with hitting your composition goals.
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3ïžâƒŁ PROTEIN
This macro stays constant for the most part, there is a range though if you want to be more flexible. The leaner you are the higher your protein intake can be as your body is more adaptable to utilizing protein. Contrary to belief we do not need as much protein while bulking as whenever we are in a surplus the body is not as optimal in using this macro as a resource.

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đŸ”„Things That Make You Gain WeightđŸ”„-Let’s face it, we’ve all heard the myth of eating carbs after 6 or 7pm leads to crazy...
08/03/2025

đŸ”„Things That Make You Gain WeightđŸ”„
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Let’s face it, we’ve all heard the myth of eating carbs after 6 or 7pm leads to crazy weight gain. This isn’t inherently true.⠀⠀⠀⠀⠀
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When you eat your food isn’t that important, it’s more so how much you eat. When you think about it, carbs by themselves can’t make you gain weight, but too much of them can. The same can be said for fats and proteins.
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The big issue is portion sizes and appetite control. Once we get a hold on these, we automatically gain back control of our weight.

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Get Bigger CalvesđŸ”„-Calves are one of the toughest body parts to develop. Part of the reason is they are fairly dependent...
03/03/2025

Get Bigger CalvesđŸ”„
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Calves are one of the toughest body parts to develop. Part of the reason is they are fairly dependent on your genetics (to a higher degree than most muscles in my opinion) and they also get trained incorrectly. I'd like to think I have pretty decent calves so I'll share 3 tips on what has helped me the most. đđźđŠđ›đžđ« 𝟑 is the most crucial.
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1ïžâƒŁ Frequency: Train your calves at least 2-3 times per week with 4-8 sets each workout. You can even do calves at the end of every single workout. Your calves are used to a heavy workload since you've been walking on them your whole life. They can handle the work and you won't be overtraining them.
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2ïžâƒŁ Form: Make sure you are actually using your calves when you do calf raises. Slow and controlled on the way down and pause for a second at the top. No bouncing or using momentum. Your calves are a small muscle and it's very easy to cheat and take the emphasis off them by letting your ego get in the way.
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3ïžâƒŁ *Huge Drop Sets*: This is the single technique that has helped my calves the most. On your last set of calf raises, choose a weight you can hit for 8-10 reps. Do a drop set and on the drop set count 3 second negatives and pause for a second at the top of each rep. Go to failure and then do another drop set doing the same thing. Do 3 or 4 of these drop sets with the 3 second negatives and 1 second pause at the top with each set to failure. The set should take a few minutes, your calves will be burning, and it will be the sickest pump you've ever gotten.

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đŸ”„ProteinđŸ”„-Protein is the building block for our muscles, which is why I highly stress sufficient protein intake. If your...
01/03/2025

đŸ”„ProteinđŸ”„
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Protein is the building block for our muscles, which is why I highly stress sufficient protein intake. If your protein consumption is insufficient, you’re not maximizing your potential to gain muscle, meaning your not utilizing all that hard work you put in the gym.
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The general guideline for protein intake when trying to gain muscle is roughly 1g per pound (lbs.) of bodyweight. When cutting aim for a higher range: 1.2-1.5g per lbs. bodyweight, in order to minimize muscle loss.

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đŸ”„Your Muscle Building ChecklistđŸ”„-When it comes to building muscle there are a few key principles you’ve got to follow. I...
17/02/2025

đŸ”„Your Muscle Building ChecklistđŸ”„
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When it comes to building muscle there are a few key principles you’ve got to follow. In today’s email, I wanted to provide a brief checklist that you can follow to ensure you are on the right track.
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Follow the key points below and you’ll be well on your way to building some quality strength and size!
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✅ Strength/Resistance Training
It is important to bear in mind that the primary driver behind increases in muscle tissue (hypertrophy) is the work done in the weights room. Resistance training provides a powerful, anabolic stimulus with nutrition supporting your training and furthering the muscle growth post workout.
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✅ Nutrition – Calorie Surplus
Eating in an energy surplus is needed to optimize and provide a muscle building environment and to support increased training demands. Around a 1 – 3lb increase in body weight per month is a decent estimate for most whilst minimizing the likelihood of any unwanted fat gain.
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✅ Nutrition – Protein
Protein intake is the next port of call as this will provide the building blocks to build new muscle tissue. Around 1 gram per pound of total body weight is a good target for most.
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✅ Sleep and Recovery
More training volume and intensity is only better up to a certain point, after which it can actually be counterproductive. To support recovery and repair following a progressive resistance training program, it is important to prioritize sleep to promote recovery and the remodeling of muscle tissue.
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✅ Be Patient
Gaining muscle mass is also a slow and inefficient process in comparison to fat loss – patience and consistency is key. It may take several months/years for drastic body composition changes to occur. Stay consistent and trust the process!
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Optimizing your training means choosing the right rest periods. Short rests (~1.5 mins) amp up metabolic stress, while l...
13/02/2025

Optimizing your training means choosing the right rest periods. Short rests (~1.5 mins) amp up metabolic stress, while longer rests (~3+ mins) boost total volume. Research shows longer rests foster better muscle growth and strength gains. Tailor your rest based on exercise type: compounds like bench press need 3+ mins, heavy sets even more. For isolations, stick to around 2 mins. Discover what fits your workout best! đŸ’Ș

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Don’t let it affect you đŸ’ȘGet personalized guidance and support with our FREE nutrition consultation, trial, session, or ...
11/02/2025

Don’t let it affect you đŸ’Ș

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đŸ”„Difference between eccentric and concentricđŸ”„-⁣If you’ve ever wondered or got confused, what the terms eccentric and con...
10/02/2025

đŸ”„Difference between eccentric and concentricđŸ”„
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⁣If you’ve ever wondered or got confused, what the terms eccentric and concentric mean, I will explain it to you quickly:
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In a concentric contraction, the muscle tension rises to meet the resistance then remains stable as the muscle shortens. During eccentric contraction, the muscle lengthens as the resistance becomes greater than the force the muscle is producing.⁣
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During positive or negative work, some muscles are in eccentric and others are in concentric phases (agonist/ antagonist). For instance, a flexion of the arm involves a concentric contraction of the biceps whereas the antagonist muscle, the triceps, lengthens in an eccentric action. Further, the use of these terms in both exercise and muscle contraction has created confusion. ⁣
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All in all, the term positive or negative work is more appropriate for describing some exercise, while in another context, it would be more correct to use flexion/extension or adduction/abduction. ⁣

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