augmented athlete

155 followers

Follow

Follow

Follow

0 saved

1

10

Free training guide is here!

It's free, go get it!

https://augmentedathlete.gumroad.com/l/fitover40

#fitover40 #bodytransformation #physiquegoals #musclegrowthtips #strength

2025/1/25 Edited to

Are you ready to take your fitness journey to the next level? Our free training guide is designed specifically for those aiming for effective body transformation. The guide includes detailed programming routines, emphasizing the importance of recovery in achieving your fitness goals. You’ll find various training splits such as Push/Pull/Legs and Upper/Lower routines that are crucial for muscle growth and overall strength. In addition to programming, understanding your physique goals is essential. Whether you aim to build muscle, enhance strength, or optimize your recovery, this guide provides the tools you need. Moreover, it covers specific target routines that allow you to focus on areas requiring more attention, ensuring a well-rounded approach to your fitness regimen. Don’t miss out on this valuable resource and start transforming your body today!

Related posts

A 'before and after' image showing a woman's body transformation, labeled 'Summer 8 week challenge Before Now', against a tropical leaf background. The 'before' shows a fuller figure, while the 'now' shows a more toned physique.

A yellow background with watermelon slices features a 'Summer Countdown' calendar showing 'GET READY 70 MORE DAYS'. The text 'Loading...' and 'SWIPE' are also visible.

A 'Workout Plan Day 1 - Glutes' on a yellow background with watermelon slices. It details exercises like Cable Kickbacks, RDL, Hip Thrust, Glute Extensions, and Glute Bridges with sets and reps.

Start Today for Results in 8 Weeks | FREE GUIDE 🍋

Get Ready for Summer with my FREE Fitness Challenge Guide! ☀️🌊 With summer just around the corner, it's time to get ready to feel your best as we head into those sunny days and outdoor adventures. If you've been looking for a way to jumpstart your fitness journey and see some real results

59.4K likes

A close-up shot of dumbbells on a rack in a gym, with the title "STRENGTH TRAINING ROUTINE FOR BEGINNERS" overlaid in pink, orange, and blue text. The image sets the theme for a beginner's strength training guide.

A gym interior featuring a treadmill and other cardio machines, with the heading "WARM UP:" and text explaining the importance of a 5-10 minute warm-up including light cardio and dynamic stretches.

Dumbbells and a resistance band on a green turf background, accompanied by the heading "BASIC EQUIPMENT:" and text detailing recommended equipment like dumbbells, resistance bands, and bodyweight exercises for beginners.

STRENGTH TRAINING WORKOUT ROUTINE FOR BEGINNERS 💪🏼🏋🏽‍♀️

Strength training is a crucial component of overall fitness that helps in building muscle, increasing metabolism, and improving bone density. Here’s a beginner’s guide to help you get started on your strength training journey! 💪🏼 Strength training can be incredibly rewarding and beneficial for y

1121 likes

*Your 1 Month Glow-Up Guide

okay here are a couple things we can really focus on over the next couple of weeks and TRUST ME after a month of this, you will totally feel refreshed and renewed :)) #lemon8partner #glowup #1percentbetter #romanticizinglife #wellnessjourney #healthandwellness #productivity

1715 likes

A flat lay showing various health-related items including drinks, supplements, and a mug, with the text 'Cycle Syncing Guide' overlaid on a green drink image.

A four-panel image illustrating the four phases of the menstrual cycle (menstruation, follicular, ovulation, luteal) with seasonal analogies and corresponding lifestyle images.

A Pilates studio background with a white overlay detailing energy levels during the four menstrual cycle phases, accompanied by a small hormonal cycle graph.

your guide to cycle syncing ✨

the basics of cycle syncing 🫶🏻 this is working with your hormones, not against them! These are good things to keep in mind to be better in sync with your body! Cycle syncing helps curate your diet, exercise, & activities around your hormone fluctuations so you can optimize how you feel 🤍

3818 likes

A woman in a dark bikini stands on a beach with waves. Text overlay reads 'Flat Stomach Routine Based on your Body Type'. Stylized body shapes are at the top, and 'lemon8 @charlie_baker' is at the bottom.

Text details diet and workout advice for an Hourglass body type, focusing on maintaining curves with balanced macros, HIIT, and core training, avoiding heavy obliques. An illustration of an hourglass figure is included.

Text outlines diet and workout advice for an Apple body type, emphasizing low-carb, high-protein, steady-state cardio, and full-body strength training to reduce midsection fat. An illustration of an apple figure is included.

SNATCHED Waist: Ultimate Guide for ALL Body Types⏳

Whether you're looking to rock that hourglass figure, define your curves, or simply feel more confident in your skin, getting a snatched waist is a goal many of us share. The good news? You can achieve a slimmer waist no matter where you're starting from. Let's dive into a detailed

9136 likes

Training Resource Speed and Agility

Athletes, parents, coaches — stop guessing your way through training. I’ve built the Slight Edge Training Guide to help you develop speed, strength, and mental toughness — the same system I use with my own athletes. ✅ Follow this page for drills, mindset tips, and real athletic development. ✅

0 likes

A woman in pink workout attire stretches on a sandy beach with ocean waves in the background. Text overlays read "How I'm Preparing My Body for Summer," "Summer Ready," and "Health & Fitness Tips," with a drawn bikini and sun icon.

A step-by-step guide outlining five key areas to achieve summer body goals: Optimize Nutrition, Effective Workouts, Prioritize Sleep, Stay Hydrated, and Track Progress, with brief explanations for each.

An illustration of a hand demonstrating portion control using different hand measurements for various food types, including fingertip for oils, thumb for nut butter, fist for cereal, cupped hand for nuts, two cupped hands for chips, and palm for protein.

How To Get A Summer Body (Step-by-Step Guide)

It's time to ramp up for that beach-ready body! 🏖️ As the seasons transition and the days grow warmer, shedding those winter layers becomes a top priority for some. If the thought of slipping into a bikini or going shirtless leaves you feeling a bit uneasy, fear not – there's still ample

339 likes

Puppy Bell Training Guide for Potty Training

Potty training feels overwhelming in the beginning — but it doesn’t have to stay that way. Teaching a bell for potty made things so much clearer for us. Instead of guessing, watching for signals, or dealing with door scratching, Sadie learned how to tell us exactly what she needed. The key is

0 likes

Ultimate glute guide ✨

How I structure my legdays for insane glute growth💞 Take screenshots of the slides so you can refer to them anytime. Remember, building your glutes requires not only a well-structured training routine but also factors like a calorie surplus and intense training with progressive overload. Keep th

540 likes

💪🏼 the absolute beginner gym girl's guide: pt1

new to the gym? don't worry, i gotchu. :) here are some basics so you don't have to go in completely lost! GLOSSARY: - strength training: working out with weights to build strength, build muscle, and boost your metabolism! - reps: how many times you do a movement - sets: how many tim

950 likes

A person in a black corset and dress with a red jacket, titled 'A Beginners guide to waist training 101', highlighting a 28-inch corset and discussing tips, fittings, do's, and don'ts.

A person's torso with text overlay 'How to find the Perfect Corset - Step 1: Learning how to measure', detailing measurements for torso length, waist, underbust, hips, and overbust to determine corset size.

Four diagrams illustrate how to measure underbust, natural waist, upper hip, and torso length for corset fitting, with tips for accurate measurement.

A beginners guide to waist training 🌹

💋 I’ve been training with corsets for over 10 years now, since I was in highschool. I have learned a lot of things over the years with wearing corsets and waist training, especially as my body developed into a more mature adult and as a plus size woman. Im also a history buff and goth fanatic so I

55 likes

A person in athletic wear performs a leg press, with text overlaying the image stating "Glute Gains 101 Beginner's Guide: Fitness, Routine, Nutrition."

A person in athletic wear stands sideways, showcasing glutes. Text overlays detail the glute growth timeline, workout duration, and list effective glute exercises like hip thrusts and squats.

A person in athletic wear performs a leg press. Text overlays provide information on protein intake, rules for glute growth (horizontal, vertical, lateral exercises), and recommended rest periods.

Beginner’s Guide to Building Glutes & Lean Muscle🍑

Gains 101, Beginner’s Guide to Health & Fitness Fitness: Glute Exercises: 🍑Barbell Hip Thrusts: This exercise involves placing a barbell across your hips while seated on the ground and thrusting upward, activating the glutes and hamstrings. 🍑Back Squat: A classic compound movement w

467 likes

My fav strength training workout: full guide!!

My fav strength training day is when I get to do this workout… shoutout ChatGPT for being my personal trainer

24 likes

A Quick Guide for getting Slim Thick 🍑 ⏳🥵💪

Building a "slim thick" body—characterized by a slim waist, a toned upper body, and a well-defined booty—requires a strategic approach that blends exercise, nutrition, and lifestyle adjustments. Here's my quick step-by-step guide to help you achieve your goals, backed by research an

2805 likes

An ornate theater interior with chandeliers and balconies serves as the background for text titled 'A SINGER'S GUIDE TO SOUNDING YOUR BEST no. 1: hydrate, hydrate, hydrate!' offering tips from a professional opera singer.

Against an ornate theater background, text advises on hydration: '01 drink enough water to 'pee pale''. It details calculating daily water intake based on body weight and emphasizes vocal cords as muscles needing hydration.

An ornate theater interior frames text advising '02 avoid drinking ice-cold water' because cold tenses muscles, including vocal cords. It suggests drinking room-temperature or hot water for optimal vocal performance.

A SINGER’S GUIDE… (A Series): #1

IMPORTANT: I’m not teaching you how to sing—I just wanted to give tips on how to maintain the quality of your voice. and you don’t need to be an opera singer to follow these tips! classical music is the foundation of all music (i.e., why pianists are first taught Bach, Beethoven, and Mozart), so it

202 likes

how i lost 20lbs in 8 weeks - weight loss guide 🦾

when i started my weight loss journey a year ago i had no idea what i was doing. and after a year of trying to lose weight i ended up gaining instead. i was so discouraged i broke down crying to my mentor. he told me i need to have a concrete plan, and give myself 8 weeks. so i did. i worked so har

9249 likes

Crystal Clarity: Your Beginner’s Guide to Energy Healing

Most people who are drawn to crystals already feel something before they can explain it. A pull toward certain stones. A calm that settles when one is nearby. That is not imagination. That is energetic awareness waking up. Crystal healing is one of the oldest frameworks humans have used to unde

5 likes

A person in black activewear drinks from a bottle, with text overlay "MUSCLE GROWTH SUPPLEMENTS & VITAMINS" and peach emojis. The image introduces a guide on supplements and vitamins for muscle growth.

Text on a black background details "1. Whey Protein - The Muscle Builder Classic," explaining what it does, why it works, and best practices for taking it, including dosage and alternatives.

Text on a black background details "2. Creatine Monohydrate - The Strength Staple," explaining its function, how it works to boost energy and strength, and recommended daily dosage.

Muscle Supplement Guide: Timing, Dosage, Benefits💊

Whether you’re lifting to grow, tone, or preserve your hard-earned gains, the real secret is cellular nutrition. Without the right vitamins and supplements in your system, your workouts can only take you so far. Think of these nutrients as your muscle-building support squad—they enhance performance

1161 likes

Ultimate Glow Up Guide! ✨💋📸

Ready to transform yourself inside and out? Here’s my ultimate guide to help you shine your brightest with tips on diet, skincare, workouts, and more! Let’s glow together! ✨ ——————————————————————————— #GlowUp #SelfCare #HealthyLifestyle #SkincareRoutine #FitnessGoals #HairCar

143 likes

Guide to Growing Glutes 🍑

Unlock Your Glute Potential: Transformative guide for sculpting powerful glutes. Embrace consistency, discipline, and a variety of targeted exercises – your journey to stronger, shapelier glutes begins here! #gluteworkout #glutegrowthguide #glutegrowthtips #growyourbooty

336 likes

The image displays shelves stocked with various personal care products like shampoos and deodorants. A large blue number '5' overlays the image, with text reading 'EASY TIPS FOR COUPONING intermediate level', indicating a guide for couponing.

This image shows a list of popular store apps for digital coupons and rebate apps, including Walgreens, Target, Family Dollar, Dollar General, Publix, and Walmart. It instructs users to download and set up these apps.

The image features icons for various rebate apps such as Fetch, Shopmium, Shopkick, Checkout 51, Swagbucks, and Ibotta. The text instructs users to install these apps and create accounts for couponing.

GUIDE TO HOT GWORL COUPONING 💅🏽 | SAVING YOUR COINS

Unlock amazing savings with these 5 simple steps to mastering digital coupons and rebate apps! 🛒💸 Learn how to effortlessly stack digital deals and cash back offers to maximize your grocery budget. Whether you're new to couponing or ready to step up your game, this guide will have you saving BI

4532 likes

Ultimate side biz guide ✨

How you’re going to learn to scale 10-20 k months consistently building a business 👇🏼 Tuesday March 16th 8pm EST We’re breaking it ALL down! All you need to know All your questions answered LIVE! The ultimate guide on how to start, build, and scale a business that is all your

14 likes

A woman in a white outfit looks into a mirror in a warmly lit bathroom, with the text "quiet GLOW UP habits" overlaid, introducing the article's theme.

A collage of four cozy bedroom scenes, including someone sleeping with an eye mask and stretching, illustrating the habit of "SLEEP WITHOUT NEGOTIATING" for a glow-up.

A collage of four images showcasing various healthy and appealing meals, including pasta, salads, and cooking, emphasizing the habit of "EAT ENOUGH" for well-being.

Guide to quiet GLOW UP habits✨

1. Sleep without negotiating 🌙 Going to bed on time is a form of self-respect. Your skin, mood, appetite, and confidence depend on rest. No glow-up works without sleep. It’s quiet, but it shows. 2. Eat enough, consistently 🍽️ Under-eating keeps your body stressed and dull. Regular meals st

1147 likes

4 Week Glute Guide in bio!

If your glutes aren’t growing, it’s not effort - it’s strategy. Train stretch & contraction. Save for your next leg day. #glutegrowth #roundglutes #hipthrust #rdl #glutetraining glutehypertrophy womensfitness strengthtraining glute growth workout how to grow glutes glute

31 likes

A person is taking a mirror selfie in a dimly lit, vibrant space with purple and pink LED lights. Overlay text reads: "Glow Up Tips: What I've Been Doing to Step Into my Divine Femininity & Maximize my 20s SWIPE."

An outdoor rooftop lounge area with modern seating, white umbrellas, and a small tree, overlooking the ocean and city buildings. Overlay text discusses 'Mindset: Getting comfortable being uncomfortable' and 'solo dates' for self-discovery.

A restaurant table setting with wine glasses, a lit candle, and a menu displaying various dishes like 'BEEF TARTARE' and 'CRISPY OCTOPUS'. Overlay text discusses 'Taking Care of You' and the importance of 'SOLO dates'.

Catergory: YOU, a guide to prioritizing you🤍

There was soooo much more that I wanted to say. So, I’ll say it here. Make sure you know that you are the prize, it may be cliche but your focus at this point should be you. Do not worry about what anyone thinks, how anyone feels about, what anyone else’s got going and lock in with you. Tunnel visi

7 likes

A graphic detailing a 5-10 minute warm-up routine for beginners, including 3 minutes of jogging in place or brisk walking, and dynamic stretches like leg swings, arm circles, and lunges with a twist.

A graphic outlining a beginner workout routine with 2-3 sets of 8-12 repetitions for each exercise. It lists squats, push-ups, plank, dumbbell rows, glute bridges, and stationary lunges with their target muscles.

BEGINNER WORKOUT ROUTINE GUIDE (for at home!) 💪🏼🏋🏽‍♀️

Starting a workout routine can be exciting and a little overwhelming, but keeping things simple at the beginning can help you build a solid foundation. Here's a basic, full-body beginner workout routine that you can do 2-3 times a week, allowing at least one day of rest between sessions. Rememb

202 likes

Becoming ✨Her✨: The Ultimate Guide for Femininity🌸

There is something undeniably magnetic about a woman who knows herself—who moves through the world with quiet confidence, an air of mystery, and an energy so intoxicating it lingers long after she’s gone. She doesn’t chase; she attracts. She doesn’t beg for attention; she commands it. She is felt b

1168 likes

The Ultimate PCOS Guide: Health, Diet & Self-Care❤️

Polycystic Ovary Syndrome (PCOS) is one of the most common hormonal disorders affecting women of reproductive age. It can impact everything from metabolism to fertility, yet many people go undiagnosed for years. If you’ve recently been diagnosed or suspect you may have PCOS, this guide covers every

2024 likes

Training guide to transform your glutes🍑

How to train to grow & transform your glutes⬇️ The first thing to know is what exercises to do to achieve your goals. My top exercises for glute growth are -hip thrusts, glute bridges, RDL’s, squats, Bulgarian split squats, lunges, kickbacks, abductions, & glute focused back extensio

92 likes

STRENGTH TRAINING FOR WOMEN 🌸🍋🌸🍋🌸🍋🌸🍋🌸🍋🌸

STRENGTH TRAINING FOR WOMEN STRENGTH TRAINING FOR WOMEN: A Complete Guide to Strength Training for Every Woman at Every Stage by MUJAHID BAKHT. This book aims to close the knowledge gap between contemporary, evidence-based strength training methods and outdated beliefs about women’s fitness. Mujah

1 like

Ignore all the other noise & focus on the basics. It takes time but I promise it’s worth it & you get some great health habits as well !

23 likes

The image displays a title card for a 'Deep Cleaning Guide for Pet Owners,' featuring pet cleaning products like waterless shampoo and a stain remover spray, along with a grooming tool. Paw print icons are visible around the title.

Against a living room background with a couch and ceiling fan, a list of pet cleaning tasks is shown: washing pet beds, deep cleaning toys, vacuuming, using a squeegee for fur, deep cleaning carpets, and washing collars/leashes.

Overlaid on an image of a pet crate and litter mat, a list of cleaning tips includes scrubbing litter boxes and crates, freshening food/water bowls, washing pet door flaps, wiping baseboards, and changing air filters.

Cleaning Guide for a Fresh, Fur-Free Home 🐾

Spring cleaning is the perfect time to refresh your home, but if you have pets, you know the extra challenges that come with fur, odors, and messes. Here are some helpful tips I use to deep clean my space while keeping it safe and comfortable for my dogs and cat! 🐾 1. Wash Pet Beds & Blanket

860 likes

A black 35-pound dumbbell with a pink ribbon tied around its handle rests on a dark gym floor. Overlay text reads 'Weekly Routine TO IMPROVE YOUR LIFE WORKOUT EDiTiON', indicating a fitness guide.

Beginners Workout Guide

BASICS: * Strength training 2-3x/week including: * Chest, triceps, & shoulders * Back & biceps * Legs * Give your muscles 48 hours between training * 3 sets of 8-12 reps * Cardio 3-5x/week * 75 minutes of intense activity (total for the week) * 150 minutes of mo

125 likes

FREE WORKOUT GUIDE💪🏽🍑✨

Ready to push yourself to the limit?? Project 75 — also known as the 75 Hard Challenge — isn’t just a fitness challenge. It’s about rebuilding your relationship with one powerful word: DISCIPLINE. I’ve created a FREE downloadable program to guide you every step of the way — and it’s available n

41 likes

A side-by-side comparison shows a person's body transformation, from 150 lbs to 125 lbs in 7 weeks, highlighting a significant reduction in midsection size and a leaner physique.

A close-up of a glass mug with a tea bag steeping in yellow liquid, positioned in front of two green boxes and an individual packet, all containing tea.

A plate of healthy food including corn, broccoli, guava, hard-boiled eggs, cucumber, and almonds, accompanied by a mug of coffee and a glass of tea, suggesting a balanced meal.

How I Lost 25 lbs in 7 Weeks-Weight Loss Guide✨

A year ago,when I embarked on my weight loss journey,I had no clue what I was doing.After a year of trying to shed pounds,I ended up gaining instead.😭I was so discouraged that I broke down crying to my mentor.He told me I needed a concrete plan and to give myself 7 weeks:so I did.I worked so hard,m

1735 likes

The image displays the title slide for "A SINGER'S GUIDE TO SOUNDING YOUR BEST no. 2: foods & drinks to avoid before a 'big sing'" against an ornate opera house background.

This image provides an introduction, stating that the foods don't need to be given up forever and that the tips are based on professional experience and research.

The image discusses "dairy" as an inflammatory agent that causes acid reflux and excessive mucus, potentially damaging vocal cords, set against an opera house backdrop.

A SINGER’S GUIDE… (A SERIES): #2

IMPORTANT: I’m not teaching you how to sing—I just wanted to give tips on how to maintain the quality of your voice. and you don’t need to be an opera singer to follow these tips! classical music is the foundation of all music (i.e., why pianists are first taught Bach, Beethoven, and Mozart), so it

143 likes

A woman in athletic wear stands next to a pumpkin, with text overlay 'Grow a BIG Juicy Pumpkin This Fall 2024'. Green vines decorate the image, symbolizing growth and the autumn season.

A list of key exercises for glute growth, including Hip Thrusts, Romanian Deadlifts, Deadlifts, Squats, and Cable Kickbacks, with recommended sets and reps for each.

A continuation of key glute growth exercises, featuring Lunges, Step-Ups, Smith Machine Squats, Leg Press, Glute Bridge Machine, and Hip Abduction Machine, with recommended sets and reps.

Easy Guide to Building Bigger Glutes All Fall Long

As summer approaches, many of us start dreaming of feeling confident in our warm-weather outfits, showcasing our hard-earned gains. If you’re looking to grow your glutes and want to ensure they are looking big and toned by the time the weather warms up, this guide will take you through the steps yo

373 likes

Flat Tummy Guide

🌱🎀 Follow for more fitness and exercise tips #thickfitness #summerbod #summerbod #healthylifestyle2024 #biggirlfitness #thickandfit #waisttrainingaddict #waist snatched #beautyfinds

278 likes

A beginner’s guide to make investing EASY!

Got $500? You’re in a perfect spot to start investing! And trust me, it’s not as complicated as it sounds. Think of it like planting a money tree—small but mighty. Here’s the deal: start by setting a simple goal, whether it’s building a safety net or growing your retirement. Next, pick an account.

1207 likes

potty training can go backward too

I wish someone had told me that potty training isn’t always a straight line. Regression happens, and that’s completely normal. With patience and consistency, your child will get back on track. #pottytrainingtips #pottytrainingjourney #pottytraining #pottytrainingguide #pottytrainingidea

137 likes

where to start for PCOS (beginners guide)

Start working on Insulin resistance & blood sugar balance!! Healing your metabolism is key for PCOS since it’s a metabolic issue! Your hormones like LH & androgens being affected is a symptom (not the root cause). We can start improving PCOS by … 1) eating high protein breakfast

421 likes

✨Busy Girl Guide: Toning Upper-Body✨🚫No Bulking⏳💪🔥

If your goal is to develop a toned and defined upper body without adding excessive bulk, you’re in the right place. Here’s my guide that combines targeted workouts with insights into muscle engagement, diet, and overall fitness strategies to help you achieve a lean and sculpted upper body as a

100 likes

A woman in a yoga pose on a mat, with text overlay 'Cycle Syncing workout guide'. The image serves as the title card for a fitness guide.

A black and white image of a woman meditating, with text describing 'DAYS 1-5 Menstrual' phase, focusing on low energy activities like gentle yoga and stretching.

A black and white image showing a person's legs, with text describing 'DAYS 6-14 Follicular' phase, focusing on rising energy for intensive workouts like jogging and cardio.

Workout Guide according to your cycle

Better support your fitness goals by aligning your workout schedule with your menstrual cycle. Based on what I’ve researched, doing this will help support your hormones and energy levels so you can maximize your workouts and in turn—get better results! The days are a general guide but track

274 likes

Ultimate Glute Guide: Muscles & Top Exercises

1. Gluteus Maximus Function: The largest glute muscle. Primary mover for hip extension, outward rotation, and powerful movements like squats, deadlifts, and jumps. Top Exercises: Free-Weight (Compound & Isolation): Barbell Hip Thrusts (compound/isolation hybrid) Romanian Deadlifts

64 likes

See more