JUST PUBLISHED 2️⃣ days ago‼️‼️‼️‼️‼️ . . So this one is crucial‼️ I strongly support this article and have preached this constantly when giving nutrition advice to others . . The fitness industry has push the culture of counting your calories and macros constantly. I also pushed this concept when I did not know any better. In the long run it ended up making the nutrition aspect of fitness MISERABLE‼️ . . What can we take from the article in a nutshell⁉️ *Study was published in JAMA *cutting back on added sugar, refined grains, and highly processed food, and concentrating on veggies and Whole Foods. WITHOUT FOCUSING ON COUNTING CALORIES OR LIMITED PORTION SIZES resulted in significant amounts of weight loss over the course of a year *Worked for people whether they were low in fats or carbs (didn’t matter) *Genetics did not seem to make a difference. INCLUDING peoples insulin- response to carbs . . Researches are suggesting health authorities to push the public to focus on QUALITY rather than being OBSESSED with counting calories . . TAG A FRIEND THAT CAN BENEFIT FROM THIS!!!! THIS IS AN IMPORTANT POST!!!
Trying to get the bookshelf look in your upper chest⁉️ REVERSE GRIP INCLINE SMITH MACHINE PRESS‼️ . What the heck am I doing⁉️ Lol the purpose of this is to focus on your upper chest, while recruiting muscle fibers from the mid and lower chest as well. Studies actually show that it recruits 3️⃣3️⃣% more muscle fibers to activate 👨🏻💻🧠 . . FIRST, start with the most difficult part! Which is lining up the bench with the smith machine 🤦🏻♂️ Arms shoulder-width apart ↔️ Under hand grip ✊🏼 Lower the bar ⬇️ to the TOP of your chest ⬆️ Keep it slow and controlled🤫 Press the bar up⬆️ Focus on contracting the chest ⚡️ . . I ALWAYS urge safety 🗣⚠️ * Keep the weight LIGHT/MODERATE until you’re comfortable with the new motion on your wrist * Your stabilizing muscles will adapt with time . . QUICK FORMULA 📉📊 High Volume 🔊 is determined multiplying the amount of sets you do by the amount of reps you do , then multiplying it by the amount of weight you use . . I hit 4️⃣ sets of 6️⃣-8️⃣ reps Did not focus on time under tension this time as I was working to increase thickness with some added weight 💪🏼 . . Let’s get that bookshelf chest and LETS EAT‼️💪🏼💀
It may look like a painting, but in reality this was the sunset on July 9th, 2017. “The sky takes on shades of orange during sunrise and sunset, the color that gives you hope that the sun will set only to rise again”. #tbt