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#tueadaytransformation goes to @iz_carol... again!!! When we met this summer her goal was to feel fit, lean, strong and full of energy. She was in good shape already but ended up shedding a total of 30lbs while gaining lean muscles. . The beautiful part of it all is that she learnt to maintain her healthy habits and find the balance she was looking for.
#transformationtuesday Competition body VS life body 46kg VS 54kg Picture on the left 👈🏻 was me back in September, when I was at my smallest. Picture on the right 👉🏻 is me now. Just over 3 months apart and 8kg up. Once I’d decided to end the season, I was quite sick for a couple of weeks. I think the sickness was my body rejecting anything other than cod and asparagus!! 🙈 Once I started eating other foods, I put on weight quite quickly. I didn’t quite mean to put on 8kg, but I literally didn’t stop eating for the first few weeks! Thank goodness, weight, digestion, and hormones have leveled out and are now back to ‘normal’. In a weird way I do miss the structure of prep, eating the same thing day in day out, 6 times a day! I see lots of girls on insta nailing their ‘off season’. Maintaining a structured diet and exercise program, increasing weight slowly and making gains. Hhhmmm that’s not been me. Unfortunately, I’ve been eating and drinking whatever I want. Don’t get me wrong, I’ve loved every single minute! I haven’t missed out on any social occasions, I’ve had dinner dates with my boyfriend, breakfasts out with friends and family, coffee and cake, the list is endless!🐷On the downside, in terms of bodybuilding, I kind of feel like I’ve ruined my off season. 😞 I’m still training hard though, so fingers crossed I’ll make some progress ready for next season! 👊🏻💪🏻 #yougotthis #offseason #bulking #transformation #lean #leanbean #flashback #bikinicompetitor #bikinigirl #wheniwaslittle #diet #nutrition #gains #fluffy #squishyaroundtheedges #untilnextyear #watchthisspace #letsdothis #training #weights #lifting #heavy #girlswholift #strongnotskinny💪 #merrychristmas 😘
I don’t care what y’all say, but I love #cut. I love how I feel. I love how I look. I love the control and the quick results. I am beyond motivated and determined in that phase of training. Plus, my self-esteem and confidence is through the roof! I can’t wait to begin #prep starting the New Year! ●●● This #bulk was hard... Really hard and over the course of my , I really learned why this phrase gets thrown around in the biz- “Get comfortable being uncomfortable.” Ugh. I felt very out of place over these last few months. It is difficult to “see” progress in the offseason and competitions seem so far away. Many folks quit cheering you on during this phase and some even make fun of you or think less… **yes, I know I shouldn’t care what others think of me, easier said than done** ●●● Despite my negativity at times, I knew the importance of a good offseason. I continued to train 6 days a week, lift hard at the gym, do my cardio, hit my macros (majority of the time because everyone needs to indulge here and there 😁), and focus on the future. Over these last few months I may have felt like I was in a funk, but I knew in the end my frustrations would surpass. What I was working on then would ultimately put me that much closer to my main goal… Beating my physique from my last show. ●●● Sometimes you’ve got to do things you may not like or understand to get where you want to be. Whether that means studying for finals to get that degree, budgeting your impulse buys to save up for a home, waking up early so you can fit in a workout, or working longer hours at the office to get that promotion, whatever… Offseason training is far from glamourous, far from intense, and way less exciting like prep is… Yet, if you give it a chance, you find out why it is crucial to your wellbeing, both mentally and physically. You learn a lot about yourself, your circle of friends and family, and what drives you (keyword there- “YOU”, not what you think others tell you what to strive for) ●●● Back to my original thought here, lean mean muggins Hillery, like that picture above, she will be here before know it. Had to climb the mountain first though to crush it come Spring 2019.
#backworkout #abcircuit 🏋🏻‍♀️Heutiges Rücken und Bauchtraining 📝WORKOUT RUN DOWN 🏋🏻‍♀️Rücken/Lat: 👍🏼Lat pull down Varianten- weiter, enger und T-bar Griff 👍🏼Back extension mit einer 10kg Platte im Arm 👍🏼Deadlifts mit fast gestreckten Beinen. Die Langhantel wird hier nur bis zum Knie abgesenkt, obem in der Streckung wieder angekommen ziehst di deine Schultern zurück, hältst sie natürlich tief, den Trapez Muskel raus zu halten. So aktivierst du in der Streckung den Lat-Muskel 👍🏼Cable straight arm lat pull down 👍🏼Standing bent over cable row 🔹🔹🔹 🏋🏻‍♀️Bauch: 👍🏼Elbow to knees--liegt auf dem Rücken, winkel deine Beine soweit am, dass sie vom Boden abheben und auf Bauchhöhe sind und berühre dann mit beiden Ellenbogen deine Knie, bevor du sie wieder ansenkst🔄🔄 👍🏼Leg lifts - one leg at a time 👍🏼Hip raises 👍🏼Side planks mit Innenrotation-halte die seitliche Plank position und rolle deinen Oberkörper mit dem obenliegenden Arm nach innen ein, so als ob du mit dem Arm unter deinem Körper etwas greifen möchtest. 🔹🔹🔹 ☝🏼Wichtig beim AB-CIRCUIT ist, alle Übungen ohne absetzen für 5-7min zu machen, sodass du eine konstante Spannung auf deiner Körpermitte hast ☝🏼Das atmen nicht vergessen auch wenn es bei Spannung auf dem Bauch schwer fallen kann, aber du und deine Muskeln müssen mit ausreichend Sauerstoff versorgt werden😉 🔹🔹🔹 Viel Spaß beim Training und einen wundervollen Tag für dich💁🏻‍♀️ 🔹🔹🔹 [Werbung/Anzeige wegen Ortsmarkierung] 🔹🔹🔹 🎥My YouTube The best YOU Steffi FitLife 🔹🔹🔹 Bio: @steffi_Fitlife 🔹🔹🔹 #leanbean #faithandfitness #girlswholift #workoutoftheday #McFit #fitness #photooftheday #ProudToBeMcFIT #pumpupthegym #noexcuses #instahealth #fitnessmodel #muskelmieze #johnreedfitness #bodybuilding #Postworkout #mealprep #trainyourback #sexyback #changetheindustry #bodypositivity #selflove #selfcare #shoulderpump #fitspo #fitspiration #teamhagen
Ready for some mind blowing truth? Strength Training is FAT LOSS TRAINING. If you want to make sure that the weight you're losing is body fat, then you need to: - Eat enough calories but be in a deficit. - Lift heavy/hypertrophy training rather than hammer cardio Lets expand on the above... Calories/overall diet is the biggest factor that influences whether you'll be gaining weight, maintaining weight or losing weight. Cardio burns calories which is cool, but preserving muscle as you drop weight is a bigger game than just burning energy. Muscle is expendable. If you give two cents about eating as few calories as possible and burning as much as possible then the likelihood of you losing muscle as you drop weight is very high. #dontstarveyourself You want to stimulate, overload, and stress your muscles with progressive amounts of weight in the gym from week to week, so that combined with you eating enough calories for fat loss. TA DAAAAA like magic you see more of your muscle and appear toned, shredded & lean. Happy transformation Tuesday ⚡️ - #eatclean #healthylifestyle #leanbean #keepitreal #truth #diettips #summerbody
#mealprepideas 🥗🍇🍏🍌🍄🥦 Hier habe ich mir meine Basics für die Woche zusammen gestellt und vorbereitet, die ich dann bei Zubereitung entsprechend noch mit Dressings, Früchten, Nüssen etc. nachust und Laune aufwerten werden. 📝Mahlzeit - RUN DOWN 🔹🔹🔹 #breakfast 👍🏼Overnight oats mit Chia Samen, Zimt, Steviapulver und vanille Protein zusammen mit Beeren und Nüssen 🔹🔹🔹 #lunch 👍🏼Quinoa, Hähnchen, Brokkoli und Erbsen/Möhren- Gemüse 🔹🔹🔹 #sweetdinner 👍🏼Kürbis Porridge mit Apfel Kompott und Vanille Casein getoppt 🔹🔹🔹 In meinen stories für die Woche dokumentiere ich meist meine "Endprodukt", so stay tuned and #stayhungrey 🔹🔹🔹 🎥My YouTube The best YOU Steffi FitLife 🔹🔹🔹 Bio: @steffi_Fitlife 🔹🔹🔹 #leanbean #faithandfitness #girlswholift #workoutoftheday #McFit #fitness #photooftheday #ProudToBeMcFIT #pumpupthegym #noexcuses #instahealth #fitnessmodel #muskelmieze #johnreedfitness #bodybuilding #Postworkout #mealprep #changetheindustry #bodypositivity #selflove #selfcare #shoulderpump #fitspo #fitspiration #teamhagen