Train hard. Eat harder

A woman in athletic wear stands in a locker room, surrounded by various foods and supplements like steak, salmon, eggs, tofu, protein chips, Greek yogurt, and tart cherry juice, illustrating foods for muscle growth and glute development.

Text highlights protein as the building block for glute gains, listing lean meats, fish, plant-based proteins, and protein powders. Images show steak, a fried egg, tofu cubes, and salmon with lemon slices.

Text emphasizes carbohydrates as fuel for workouts, recommending complex carbs like sweet potatoes, oats, brown rice, and fruits. Partial images include white rice, a loaf of bread, and a bag of protein chips.

Foods for Muscle Growth: Get That Big, Plump Booty

If you’re serious about growing your glutes, you already know that your workouts need to be on point. But did you know that what you eat is just as important as those heavy hip thrusts? Building a bigger, rounder booty isn’t only about spending hours in the gym doing squats and lunges – it’s ab

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A close-up of a hearty bowl of fat-burning cabbage soup, featuring cabbage, carrots, ground meat, and broth. The image has text overlay stating "FAT-BURNING CABBAGE SOUP Delicious and healthy!!" and "Lemon8 @rebyrthfit."

A graphic listing the initial ingredients for the "METABOLISM BOOSTING VERSION" of the soup, including olive oil, onion, garlic, carrots, celery, cabbage, and low-sodium broth, each accompanied by a small icon.

A graphic continuing the ingredient list for the "Metabolism Boosting Version" of the soup, featuring diced tomatoes, turmeric, black pepper, chili flakes or cayenne, paprika, Italian seasoning, salt, and lemon juice, each with an icon.

The Soup That Works Harder Than Your Ex

This Fat-Burning Cabbage Soup is the metabolism reset your midlife body LOVES. Low-calorie, high-volume, fiber-rich… and actually filling. Use it for 1–2 meals a day when you need a reset — but don’t skip your protein, sis. Your metabolism deserves fuel, not punishment. 🔥✨ Save this for your

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How to Start Enjoying Hard Things 🧘🏽‍♀️🎧🎀✨

💌 Don’t forget to save this for later Follow for more like this 💖🪞🌸💫✨🫧 #healthygirl #healthygirlsummer #pilatesprincess #eveningroutine

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Train hard so you can step out harder ! 🔥

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Study smarter not harder 🫶🫶

#studyskill #studysession #studymind #studyhardplayharder #studychallenge

509 likes

A woman shows her toned abs in a mirror selfie, with a large 'Abs' text overlay and an abdominal workout poster in the background, promoting fitness information.

A list of five recommended mobile applications for health and ab exercises, including MMA Spartan System, Six Pack 30 Day Workout, Lose Belly Fat at Home, Daily Yoga for Abs, and 7-Minute Workout, with their respective icons.

A detailed abdominal workout poster illustrating various exercises like crunches, leg raises, and side bends, with a central diagram highlighting different core muscles and a muscle color code.

🧠Get Informed - Get Fit🔥: Melt Away Tummy Fat 🥵

Let’s talk about abs. Let me be real with you—getting abs and keeping them is no easy feat. It takes time, dedication, and a whole lot of effort. 🍋First off, don’t feel pressured to chase abs just because it’s the “in” thing or the start of a new year. Remember, everyone’s body is differ

371 likes

A stack of books with a glitter overlay, featuring the title "Books Where HE Falls First and Harder" in pink text, suggesting a book recommendation list.

The cover of the book "Wild Love" from the Rose Hill Series by USA Today Bestselling Author Elsie Silver, with pink and white colors and illustrations of a heart lock, a record player, and mountains.

The cover of the book "The Cruel Prince" by No. 1 New York Times Bestselling Author Holly Black, featuring a white background with a tree branch design.

Books Where HE Falls First and Harder ✨

#bookrecommendation #bookcommunity #lemon8bookclub #fyplemon #fypシ

2170 likes

Want to Build Your Glutes? Eat Like You Mean It!

Glute training needs more than reps—it needs real food. Here’s how I fuel my 🍑: 1️⃣ Protein to grow and repair muscle (chicken, eggs, tofu) 2️⃣ Carbs for energy and volume (sweet potatoes, oats, rice) 3️⃣ Fats for hormone health (avocado, nuts, seeds) ✨ I use the Shelog app @shelog_app t

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GLUTE EXERCISES | Hard vs. Harder

Here are some exercise alternatives to add into your routine if you are wanting to increase the intensity! By making the exercise more difficult we are challenging the muscles more than usual and the gains will come. Hard vs. Harder ▫️Bulgarian Split Squat | Elevated Bulgarian Split Squat ▫️RD

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The title "Diet for Abs" is displayed, with text explaining the crucial role of diet in achieving sculpted abs. Surrounding images include a jump rope, spinach, orange slice, eggs, a resistance band, and a soda can.

The title "Foods to Eat" is presented, followed by a list of beneficial foods for abs, including fruits, vegetables, whole grains, nuts, seeds, fatty fish, legumes, and tea. Small food icons illustrate the categories.

How to Eat for Defined ABs + Different Workouts

Your kitchen isn't just for cooking; it's your secret weapon in the battle for abs. 🍋Nutritious, Whole Foods: Filling your diet with fruits, veggies, whole grains, healthy fats, and high-protein items is crucial. These foods are packed with essential nutrients✅, antioxidants✅, and fi

1736 likes

Hypertrophy

Muscle growth isn’t just about what you do in the gym — it’s what you do after that counts. Train hard. Rest harder. Eat smart. That’s hypertrophy. #DNKFitness #MuscleGrowth #HypertrophyTraining #TrainRecoverGrow #FitnessFacts

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WHAT TO EAT BEFORE YOUR WORKOUT TO KEEP 🍑✨?

Fuel Your Workouts, Shape Your Peach, Lose Belly Fat 🤌🏼 Here’s your ultimate list of pre-workout snacks that energize your body, support fat loss, and protect your hard-earned muscle: 🍌 Banana with peanut butter 🥣 Greek yogurt with berries 🥑 Avocado toast on whole-grain bread 🍎 Apple slice

806 likes

A man is performing battle rope exercises in a gym. The image asks "Protein Before or After Your Workout?" and discusses how successful women can tone up and build muscle without wasting workouts.

A man and woman are in a gym, with text explaining "Why Protein Timing Matters." It highlights that proper protein timing is essential for reshaping the body, building muscle, and achieving sculpted results.

This image provides protein timing tips for morning workouts (before breakfast). It advises light pre-workout fuel, a high-protein breakfast immediately after, and hydration for efficient recovery and fat burning.

When should you eat protein for fat loss?

Weight loss tips on when to consume protein. #fatloss #lemon8partner

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Hard glute and abworkouts no equipment

These no equipment workouts some u can see results in 2 weeks and some 26 days I had 2 videos that had the same creator so I am sorry about that but if u want more like this it’s getting a little harder cause I don’t know what to post anymore also most people just want their glutes to get bigger so

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⚠️5 GYM HABITS I WISH I KNEW AT THE BEGINNING⚠️

Gym Habits I wish I knew in the Beginning -Double Cleansing Girl. Double cleansing after the gym and getting a good body cleanser after the gym. Save your life and won’t damage pores that will flare up over time if you don’t. Start these habits now so you don’t run into acne issues in the future.

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The Just 3 Rule for Mental Health That Sticks 💭❤️🧠✨

Let me be sooo real with you… Getting fit is hard. Staying consistent? Way harder. It’s not about having the “perfect” body or that one magical workout. It’s about your brain. Your mood. Your mindset. Because honestly? If your mental health is trash, your discipline will be too. And that’s exactly

642 likes

Study smarter not harder 🫶🫶

#studysession #studyhardplayharder #studyskill #studymind #studylife

1408 likes

NBA HARD TRUTHS

Time to leave JT ALONE #xyzbca #nba #basketball #shaigilgeousalexander #wemby

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Struggling with Fitness Progress ?✨

You can’t out-train a bad diet. No matter how hard you work out, if your nutrition isn’t right, it’ll hold you back from reaching your goals. Whether it’s weight loss or muscle gain, what you eat is key. I learned this the hard way—training harder doesn’t fix a bad diet. Progress starts in the kitc

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Working Smarter, Not Just Harder

Being busy isn’t the same as being productive. True productivity isn’t about doing more—it’s about doing what matters most. Prioritize tasks that move the needle, eliminate distractions, and work with focus rather than just filling time. Small, consistent efforts create big results. A clear plan

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Parenting is hard…🥺

It's truly bittersweet. I was really challenged by son tonight. My son whom is 12 y/o and is almost my height. (I'm 5'6 1/2). Not challenged physically but mentally. He's at the age where he's smelling himself, being easily influenced and feeling rebellious. We are past the gen

579 likes

A split image shows a woman's glute transformation, with text "FOODS FOR GLUTE GROWTH SWIPE" and a peach emoji, indicating a guide to foods for glute development.

A close-up of a high-protein bowl filled with chicken, mango, edamame, corn, and pickled onions, with the text "HIGH PROTEIN BOWL" overlaid.

A plate featuring four mini meatloaves topped with roasted sweet potato slices, one with ketchup, and a kombucha bottle in the background, labeled "LEAN MEATS".

The BEST foods to eat for glute growth🍑

If you’re trying to grow your glutes it’s important to not only train hard but also, eat the right foods! Here are three types of foods to eat for glute growth & why⬇️ 1. High protein bowls A bowl offers a great combo of protein, carbs, fats, & micronutrients. These are all important

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Work hard. Train hard. Eat accordingly.

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Train

#railroad #trainharder #railing #railroadlife #train

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3 SUPPLEMENTS I EAT GROW MY GLUTES & LEGS 🍑⬇️

3 SUPPLEMENTS I CONSUMED TO GROW MY GLUTES AND LEGS 🍑⬇️ 1. ENERGY DRINKS (W/ CLEAN INGREDIENTS): I do not drink energy drinks on a daily, but I do drink them when I feel like I need an extra kick of energy to push to my workout, and as a result of the extra energy that I get from these drinks,

1289 likes

A New England Patriots player in uniform, number 8, stands on a football field with "NFL Hard Truths" text overlaid. A large "25" is visible in the background.

Patrick Mahomes in a Kansas City Chiefs uniform stands on a football field, with text comparing his achievements to Peyton Manning's, including multiple Super Bowls and high QB rating.

Antonio Brown in a Pittsburgh Steelers uniform, number 84, is shown running on a field. Overlaid text compares his elite receiving statistics and self-made success to Marvin Harrison.

NFL Hard Truths

You gotta just be honest sometimes #xybca #football #patrickmahomes #aaronrodgers #tombrady

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Cortisol and bellyfat over 40

If you are over 40, in perimenopause or menopause, and training hard but still not looking sculpted, this is the conversation nobody is having with you. Cortisol is not friendly. It is protective. And when your body feels under constant stress, it will choose survival over definition every singl

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Study smarter not harder 🫶🫶🫶

#studysession #studyvibes #studylifestyle #studyskill #studyinghard

276 likes

Eat less & Train harder ! 💪🏾

#whatieat #eatinghealthy #trainmore #fitnessjourneymotivation #gymboy

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The RIGHT Way to Train Glutes Twice a Week 🍑

You can train your glutes twice a week — but not by repeating the same random workout 🙅‍♀️ Here’s how to actually build shape, balance, and muscle tone (without overtraining): Day 1 = Heavy compounds 💪 Day 2 = Isolation + activation 🍑 According to research, hitting a muscle 2x per week = faster

1 like

A desk with an open textbook, handwritten notes in a notebook, and a blue desk lamp, with text overlay about academic rivalry and making 'fathers genes wake up'.

A study desk with an open book and notebook, featuring text overlay 'Things I do to get top grades Not luck. Just smart habits' highlighting effective study approaches.

A study desk with notes and a lamp, displaying the first tip: 'Use a study methods Feynman, POMODORO, active recall > pick one and stick with it'.

Study smarter not harder 🥰

#studyskill #studyhardplayharder #studysession #studymind #studylife

269 likes

increase your productivity by….

these are the top 6 things i’ve found that can help you increase your productivity and stay present in your work! (school, work, personal projects, etc) 🫶 increase your productivity by: 💻 creating a workspace your degree of productivity is directly related to your environment! creating a wor

164 likes

Week 4 Day 1 of the #TrainLikeMeChallenge

Despite battling a cold 😷, Week 4 Day 1 of the #TrainLikeMeChallenge was a testament to consistency. Focused on lower knee dominant exercises, proving that strength isn’t just physical; it’s mental too. How do you keep pushing when things get tough? #MAWarrior #MentalToughness #Consistent

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The RIGHT Way to Train Glutes Twice a Week 🍑

You can train your glutes twice a week — but not by repeating the same random workout 🙅‍♀️ Here’s how to actually build shape, balance, and muscle tone (without overtraining): Day 1 = Heavy compounds 💪 Day 2 = Isolation + activation 🍑 According to research, hitting a muscle 2x per week = faster

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Work Hard Play Harder

Just Another Day

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Was Training Hard but Getting Nowhere — Here’s Why

You’re not stuck — you’re just under-nourished, overworked, and under-recovered. Eat before training, lift heavy, and rest longer. 📚 Haines et al., J Int Soc Sports Nutr 2021; Hackney 2020; Schoenfeld et al., J Strength Cond Res 2016; Willis et al., J Appl Physiol 2012; Kraemer et al., Med Sci Sp

15 likes

A dimly lit desk scene with a laptop, an open book, and a person resting their head, featuring the text 'Study tips I wish I knew sooner 📚>>>'. A desk lamp illuminates the study area.

A list titled 'Best Study Techniques for Each Subject' is displayed, detailing methods like Feynman Technique, Practice Problems, Active Recall, and SQ3R for various subjects, against a blurred study desk background.

An app store listing for 'Feynman AI: Note, Mindmap, Memo' is shown, with text below describing its functions: 'Taking-notes, create quizzes, flash cards, mind maps. Reviewing with Feynman technique'.

Study smarter not harder ✨🍋

#studyskill #studyhardplayharder #studysession #studymind #studyvibes

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Slow and steady wins the race 🫶🏻

Here’s what actually works ⬇️ If you’ve been dieting for years, doing random workouts, and STILL not seeing results… it’s not because you’re not working hard enough. It’s because you’re stuck in the wrong approach. 🚨 Quick fixes don’t work. Extreme dieting & endless cardio burn muscle, sl

74 likes

An overhead view of multiple glass meal prep containers filled with healthy food options like muffins, fruits, mini wraps, pretzels, grilled chicken, corn, zucchini, and fresh salads, organized for a week's meals.

A study setup on a bed featuring a laptop, open books, notebooks, pens, highlighters, a cup of coffee, glasses, and a tablet displaying 'Gift Cards', indicating a focused learning environment.

A person performing a plank exercise on a black yoga mat, with a laptop and a pink water bottle nearby, suggesting an at-home workout routine.

🔄 Eat. Study. Workout. Sleep. Repeat.

Success isn’t just about hard work—it’s about building the right habits every day. 💡 Whether you’re hitting the books, crushing your workouts, or staying on top of your routine, the right gear makes all the difference. 🎒 Study smarter with focus & energy-boosting essentials 💪 Train harder wit

2 likes

A desk with a notebook and a stack of colorful index cards, with text overlayed that reads "Study Hacks How to Ace Your Exams."

Light blue index cards with words like "ETC," "PERT," "PV," and "VAC" laid out on a table, illustrating the concept of creating fun acronyms for studying.

A fan of colorful index cards, emphasizing the use of different colors to categorize and recall information more accurately.

Study Smarter Not Harder

I passed my project management certification exam! Now, I get to share my hacks with you. Ace your next exam with these #StudyHacks : 🕦 Create a Fun Acronym To memorize 12 formulas for the CAPM exam, I created this acronym: Brown Platypuses Eat Apples, Cherries, Cucumbers, Strawberries, S

668 likes

A person in a black outfit and white headphones takes a mirror selfie in a gym bathroom. Text overlay reads: "5 UNPOPULAR FITNESS OPINIONS 1. You can't out-squat a bad diet."

A person in a black outfit and white headphones takes a mirror selfie in a gym bathroom. Text overlay states: "You can lift heavy all you want, but if your food's trash, your results will be too."

A person in a black outfit and white headphones takes a mirror selfie in a gym bathroom. Text overlay reads: "2. Not all glute growth is muscle from your favorite influencers."

5 unpopular fitness opinions- do you agree?

1. “You can’t out-squat a bad diet.” People think if they just train hard enough, especially lower body, they can eat whatever they want and still reach their goals. Nope. 🍟 You can’t undo ultra-processed meals, alcohol, and sugar binges with heavy squats or hip thrusts. 🍗 Muscle growth an

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Most people train ABS too easy

Use fewer exercises, do them harder, and keep your pelvis under control. Save this for your next core session. #gym #coreworkouts #workouts #viral

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⚾ Train smarter. Play harder.

From backyard practice to game-day performance — every throw counts. Watch the ball snap back, build your reflexes, and level up your skills anytime, anywhere. Perfect for kids, beginners, and pros who never stop improving. 💪 🎯 Solo training 🎯 Instant rebound 🎯 Endless reps No partner?

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Train your biceps like this to fill out shirts

Most guys train biceps… but still don’t have arms that actually look big. Here’s why: You’re probably only hitting one part of the bicep instead of building the full arm. In this video I’m doing: • Seated bicep curls → targeting the biceps brachii (the peak you see) • Seated hammer curls

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A woman with pink-streaked hair, wearing a gray crop top and dark sweatpants, takes a mirror selfie. The mirror has illuminated edges, and the image is titled 'HARD TRUTHS of weightloss'.

A woman with pink-streaked hair, wearing a black off-the-shoulder crop top and jeans, takes a mirror selfie in a bathroom. The image highlights the truth: 'YOU CAN NOT LOSE WEIGHT WITHOUT BEING IN A CALORIE DEFICIT'.

A blonde woman in a white sports bra and maroon shorts lies on a yoga mat, taking a mirror selfie in a gym. The image states the truth: 'YOU DONT GET TO CHOOSE WHERE YOUR BODY LOSES FAT FIRST'.

4 hard truths of weightloss

after losing around 20 pounds and trying countless diets, workout plans, etc, all these hard truths continue to ring true! 1 - you can not lose weight without being in a cal deficit. SOO many people try to argue this or find loopholes around it… but it is simply fact. even if you are eating

738 likes

Study smarter not harder 🥰🥰🥰

#studyskill #studysession #studyhardplayharder #studyvibes #studylife

246 likes

Was Training Hard but Getting Nowhere — Here’s Why

You’re not stuck — you’re just under-nourished, overworked, and under-recovered. Eat before training, lift heavy, and rest longer. 📚 Haines et al., J Int Soc Sports Nutr 2021; Hackney 2020; Schoenfeld et al., J Strength Cond Res 2016; Willis et al., J Appl Physiol 2012; Kraemer et al., Med Sci Sp

1 like

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