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ProFitnessCircle

📚Sharing no BS info 🍎Diet tips: @prodiettips 📥DM for business/shoutouts 🤦🏻‍♂️So much💩within the #fitfam 👇🏼MUSCLE BUILDING WORKOUT PLAN👇🏼

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🔥Link in bio for diet & training plans . DRINKS AFTER WORKOUT By @starathletes_ . A good workout is as much about the recovery as it is the activity. After your muscles have endured stress during a workout, you'll need to replenish their glycogen or sugar stores to help them recover. Proper hydration, as well as replacing lost nutrients such as electrolytes, protein and carbohydrates, will help restore your muscles and ease post-workout soreness . . . . #food #igdaily #gains #crossfit #ukfitfam #zyzz #gym #foodie #gymrat #health #iifym #food #flexibledieting #carbs #fitfam #gymshark #fitness #instadaily #mensphysique #workout #alphalete #eatclean #shredded #postworkout #intermittentfasting #backday . 👉🏼 Follow @prodiettips & @profitnesscircle for more daily tips 👈🏼

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Push, Pull, Legs (PPL) by @peter_bowman
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Push, Pull, Legs is one of the best splits out there for the intermediate or advanced lifter. Largely because you are hitting each muscle group every 72 hours which is great for recovery and progression. - 
My preferred way of running PPL is 3 days on, 1 day off, repeat. If you're interested in running a higher frequency variation, try 6 days on, 1 off.
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Who's currently running this split and how do you like it? lmk! 👌🏻 . . 👉🏼Link in bio for free diet & training plans

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100 CALORIES by @online.fitness.coach ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here are 10 ways you can burn 100 calories, get your heart rate up, and redeem at least some of your workout... something is always better than nothing. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Most of these estimates are for a person weighing 130-150 pounds. If you weigh more, you can shorten the duration. If you are lighter, add a few minutes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1. Take the stairs. Stair climbing for 15 minutes will burn 137 calories. Have a 15-minute break at work? Find a staircase and set your phone alarm to alert you when 15 minutes have passed. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2. Run a 5-minute mile. By the time you are 4 and ½ minutes in, you will have already burned 100 calories. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3. Ride a stationary bike at 20 mph for 4 minutes 54 seconds. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4. Work on the lawn. Pull weeds for 17 minutes, rake leaves for 20 minutes, or dig dirt for 16 minutes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 5. Calisthenics. Spending 15 minutes doing some light body weight squats, lunges, jumping jacks, get-ups and knee-ins will burn about 137 calories. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 6. Go for a walk. A 150-pound person will burn approximately 117 calories by walking at a 4 mph speed for 20 minutes. Try walking in place while you watch your favorite TV show! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 7. Grab the vacuum. Vacuuming your home or office for 28 minutes will burn 100 calories. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 8. Chop firewood. If you live somewhere cold, spend 5 minutes chopping firewood and you will burn 100 calories. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 9. Swim laps. It only takes 12 minutes to burn off 100 calories while swimming. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 10. Mow the lawn. If you’re somewhere warm, 14 minutes is all it takes to burn 100 calories. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔥Link in bio for FREE diet & training plans . . . . #nutrition #photooftheday #igdaily #bulking #gymlife #cheatday #gym #yum #gains #gymrat #healthy #iifym #motivation #flexibledieting #instafitness #eatclean #fitfam #foodporn #intermittentfasting #instadaily #workout #weightlossjourney #diet #lowcarb #crossfit #foodie . 👉🏼 Follow @prodiettips & @profitnesscircle for more daily tips 👈🏼

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🔥Link in bio for your complete bulking & cutting plan🔥 . Should you change up your workouts by @peter_bowman . .
You do not need to change up your workouts every time to “confuse the muscles.”
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It is a common myth that no two workouts should be the same. You should be trying to chase progressive overload week to week and increase in weight reps, or sets, but the exercises don’t need to vary every week.
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In fact changing up your program can take away from gains. You need to give a program sometime to be effective. A month is not enough time, and I recommend sticking with a certain program for at least 3-4 months.
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Also, make sure you diet is in tact and protein intake is adequate. If this is the case and your are following a decent program then gains will be made. Just be patient and trust the process. . . . 👉🏼 Follow @prodiettips & @profitnesscircle for more daily tips 👈🏼 . #food #igdaily #gains #crossfit #ukfitfam #zyzz #gym #foodie #gymrat #health #iifym #bulking #flexibledieting #carbs #fitfam #gymshark #fitness #instadaily #mensphysique #workout #alphalete #eatclean #shredded #gymshark #intermittentfasting

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🔥Link in bio for free diet & training plans🔥 . . . 🐥 We all know a leg day dodger or two. Which is fine, if you don’t want to train legs for whatever reason then that’s fine. However you are missing out on a heap load of benefits and it might be impacting the development of your upper body too.
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🦕 The legs are simply a HUGE muscle group. Therefore training them is going to burn a bucket load of calories, its also going to help increase the overall muscle mass in your body, keeping the metabolism high.
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👩🏼‍🔬 Leg movements, particularly squats and deadlifts helps your body to produce testosterone and growth hormone. Both these hormones have important roles in human cell reproduction of muscle tissue along with bone tissue and male reproductive tissue. SO not only do you improve your muscles and bones but also your sex life!
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✊🏼 There are benefits to the development of the upper body also. When doing heavy leg lifts, such as deadlifts and squats, your abs are working hard to stabilise the movement. You are also having to grip the bar hard, tensing and working lots of muscles in the upper body.
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👁 It might not be for everyone but a proportional, symmetrical body is sought after by many, which is achieved through training legs, not just upper body.
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🍑 Women, want a nice Jen Selter bootay? Then your going to have to train it!
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👨🏼‍💻 Other benefits also include reversing the side effects of sedentary lifestyles and desk jobs (tight hips and legs). If you play a sport then training legs will undoubtably help you there (unless your a darts player maybe).
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🧠 Lets face it, training legs is hard which is why many people swerve it. However training them and getting through those tough movements can help improve mental strength and also offers a great sense of achievement. . #food #igdaily #gains #crossfit #ukfitfam #zyzz #gym #foodie #gymrat #health #iifym #food #flexibledieting #carbs #fitfam #gymshark #fitness #instadaily #mensphysique #workout #alphalete #eatclean #shredded #postworkout #intermittentfasting #backday

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Start today ! Just do it ! If you want one of the best workout plans out there you should click on the link in our bio. You workout 4 times per week and the rest is history 💪🏼 . . . . . #food #igdaily #gains #crossfit #ukfitfam #zyzz #gym #foodie #gymrat #health #iifym #food #flexibledieting #carbs #fitfam #gymshark #fitness #instadaily #mensphysique #workout #alphalete #eatclean #shredded #postworkout #intermittentfasting #backday . 👉🏼 Follow @prodiettips & @profitnesscircle for more daily tips 👈🏼

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Is there a best time to workout ? By @its_gymtime .
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There are many benefits training in the evening or in the morning (see picture) but at the end it depends on your personal preferences and your daily life! It does not really matter when you go to the gym.. it matters that you go. You must adapt your workout time to your life and not vice versa. If you’re at your job from 9 to 5 it makes sense to go to the gym in the evening for the stress relief. When you have much time in the morning and love it to workout in the morning that’s fine too! .
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Conclusion : Go to the gym whenever you want / can.
. . . 🔥Link in bio for FREE diet ebook . . . #food #igdaily #gains #crossfit #ukfitfam #zyzz #gym #foodie #gymrat #health #iifym #food #flexibledieting #carbs #fitfam #gymshark #fitness #instadaily #mensphysique #workout #alphalete #eatclean #shredded #postworkout #intermittentfasting #backday . 👉🏼 Follow @prodiettips & @profitnesscircle for more daily tips 👈🏼

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Link in bio for FREE fat loss & muscle gain programs👆🏼 . Post by @adam_pine . In order to lose weight, you need to be in a caloric deficit. Start by finding your estimated daily caloric maintenance. Take your body weight & multiply by 14-16. For example, I weigh, 235lbs * 15 = 3525cal. If you have a slower metabolism, use the lower end, if you have a faster metabolism, use the higher end. - Simply tracking your calories is a great way to become more mindful of what your eating. To lose weight at a reasonable rate, start by lowering your calories by 10-25% from your estimated daily caloric maintenance. Using myself as the example, 20% from, 3525 = 2820. I like to keep my protein intake at 1g per 1 pound of bodyweight. - Consistency is king. Going in without a plan or routine is an easy way to feel lost in the gym & lose focus. Having a structured program is key. Pick a 3-5x/week strength training routine that focuses on the old school, bang for your buck, compound movements. - Trying to fast track progress with extreme diets & piling weight on the bar too soon leads to plateaus & burnout. Start light & give yourself room to grow. Develop sustainable nutrition habits, pound the fundamentals, & take small steps forward towards your goals each week.
- #powerbuilding #musclebuilding #gainmuscle #musclegains #gainingmuscle #buildingmuscles #muscular #consistencyiskey #cuttingseason #fatlossdiet #leanmuscles #leanmuscle #leangains #leaningout #staylean #gettinglean #shredlife #shreddedlife #aesthetix #aestheticsarmy #pumpingiron #pumpchasers #fitnessphysique #physiquefitness #pinestrong

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Do you deadlift on pull day? By @smurray_32 ➖ Deadlifts: Though not an essential exercise, deadlifts, especially with heavier loads have shown to effectively stimulate the entire back (Beggs et al 2011). ➖ Pulldowns: To effectively isolate the lats it’s advised you train them through all of their functions (shoulder adduction, medial rotation & extension). Lat pulldowns have shown to be an effective exercise for overall lat recruitment when using a MEDIUM width, OVERHANDED grip brought to the front of the neck (Andersen et al 2014, Signorile et al 2002, Lusk et al 2009) as it trains both adduction & medial rotation. Pullups/chins may be performed instead as they have again shown to elicit high amounts of lat recruitment (Doma et al. 2013) however bicep & pecs will be sig. more involved in chins vs pullups having higher trap & less bicep (Youdas et al 2010). ➖ Rows: To train shoulder ext. a row variation is advised. Likely 1 of either an inverted, bent over or seated cable row as they have all shown to produce large amounts of lat recruitment (Fenwick et al 2009, Lehman et al 2005). ➖ Reps: The lats consist of ~50:50 fast/slow twitch fibres (Johnson et al 1973) thus both high & low reps are advised eg. low for deads/rows & high for pulldowns. ➖ Biceps: Bicep recruitment increases with heavier loads (Lagally et al 2002) thus a HEAVY supinated curl is advised. An additional curl such as a cable, preacher or incline DB curl is also advised in order to further recruit all regions of the biceps more evenly (Oliveria et al 2009). ➖ Traps: Traps are highly recruited during deads (Escamilla et al 2002), in particular during the top half of the lift (Carbe & Lind 2014). This indicates that rack pulls could be an effective exercise to solely target the traps. Furthermore, the traps are also highly involved in all pulling & rowing exercises (Lehman et al 2004, Handa et al 2005) however to DIRECTY target them, a HEAVY shrug variation has shown to elicit max upper trap recruitment (Naddeo et al 2008). Finally, a prone reverse fly seems another good option for near max trap recruitment (Ekstrom, 2013)

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🔥 Link in bio for a free diet and training plans🔥 . Post by @maxnottfit - I’ve guided clients into the gym on their own before. People who were intimated for years. In every instance once they got in there they realized these things max talks about in this post. And they wished they’d gone sooner. .
👊🏼 STATE OF MIND in the gym is errythang, and it kills me to hear how so many people avoid going, or avoid lifting weights of any sort, simply because they feel INTIMIDATED 😣😔
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👉🏼 Here are a few tips to help you ditch that nonsense and start grinding 🔥:
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✅ You're wrong in thinking everyone is focused on what you're doing. People generally only think about themselves 😂 So take a deep breath, and straight up ignore them 💨
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✅ Getting yourself to the gym is the first step. If you're already there, why waste any time worrying about anyone but yourself? 😎
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✅ Go in with a plan. Lay out and learn exactly what you're going to do ahead of time. Walk in there and GO CRUSH IT 😵💥
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✅ EVERYBODY IS INTIMIDATED. You don't have to believe me, but it's true. It's natural 🙌🏼
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✅ Crank those tunes and get in your zone. It's the best way to really isolate yourself from your surroundings 🎶
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✅ In honor of International Women's Day, I encourage all you ladies out there to give the weights a shot. They will literally change your life. YOU WILL NOT REGRET IT. I can't stress this enough 😭👏🏼
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👊🏼 You are strong. You have more power than you realize. And you have every right to walk through those gym doors with every ounce of confidence and absolutely kill that workout. Stop thinking anything less of yourself 🙏🏻❤️ . . . . . #food #igdaily #gains #crossfit #ukfitfam #zyzz #gym #foodie #gymrat #health #iifym #food #flexibledieting #carbs #fitfam #gymshark #fitness #instadaily #mensphysique #workout #alphalete #eatclean #shredded #postworkout #intermittentfasting #backday . 👉🏼 Follow @prodiettips & @profitnesscircle for more daily tips 👈🏼

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