Chef Mel Holloway

93 followers

Follow

Follow

Follow

0 saved

10

Eat them weights!

2025/2/13 Edited to

In today's health-conscious world, understanding the importance of a balanced diet, especially when combined with weight training, is invaluable. Weight-based nutrition not only fuels your workouts but also promotes recovery and strengthens overall health. Foods rich in protein, healthy fats, and complex carbohydrates are essential to support muscle growth and energy levels. Popular options include lean meats, legumes, nuts, and whole grains. Additionally, integrating variety into your diet is critical. Focus on colorful fruits and vegetables to ensure a wide range of vitamins and minerals. Regular meals and snacks that include key macronutrients can enhance performance and help maintain optimal body composition. Moreover, keep hydration at the forefront as it plays a crucial role in muscle function and recovery. Understanding your body's needs and adjusting your weight intake according to your physical activity level will ensure sustained energy balance, ultimately improving results in your fitness journey. Embrace the philosophy of 'eat them weights' by combining mindful eating with your fitness regimen for holistic health benefits.

Related posts

A woman in a gym takes a mirror selfie, wearing a white top and dark shorts, next to a 20-day squat challenge routine. The challenge lists daily squat counts from 15 to 100, with a rest day and a celebratory message on day 20.

20 Day Challenge - Add weights 🏋️‍♀️

#newworkoutjourney #buildabutt #squatworkout #20daychallenge #gluteworkout #glutechallenge #unflitered

28.7K likes

A split image showing a person's arm before and after toning, with text 'HOW TO TONE YOUR ARMS IN ONE MONTH Realistic edition'. It illustrates the goal of achieving toned arms without making them wide.

Two dumbbells on a mat, with text advising to 'Focus on higher reps with lighter weights' and 'Try 12-15 reps' to emphasize endurance for arm toning.

A gym floor view showing dumbbells on a rack and feet, with text listing 'Bodyweight exercises' like 'push ups', 'tricep dips', and '1 minute plank' for arm toning.

How to get toned arms without making them wide

1. Focus on Higher Reps with Lighter Weights • Perform 12–15 repetitions per set using light to moderate weights. • This approach emphasizes endurance and muscle toning rather than hypertrophy (muscle growth). 2. Incorporate Bodyweight Exercises • Push-ups, tricep d

1337 likes

Build Strong, Shaped Legs at Home (No Weights)

If your legs feel soft and less toned after 30 — you don’t need extreme workouts or heavy weights. You need smart, consistent movement. This no-equipment workout targets your glutes, thighs, inner legs, and core — helping you build strong, lean, shaped legs at home. Exercises included:

40 likes

Should cardio go before or after weights?

Whose do you prefer to do first? . . . #weightlosstip #fatlosstips #fitnesscoaching #lemon8partner

3500 likes

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

1726 likes

Sculpt the Bootay without Weights

Try this one on for size! Ouch!🔥 #gluteworkout #homeworkout #bodyweightworkout #womensupportingwomen #womenover40 #womenover50

1167 likes

TIGHT WAIST W WEIGHTS✨ Home Abs Workout

This is for the busy girlies who want a quick but effective workout to strengthen your core and snatch your waist🤌🏼 always remember!! clean diet is step one🩷 you can do this on its own or add it to the end of your workout as a finisher… however you want to add it to your routine! 2-3x per week will

500 likes

Should women do cardio before or after weights?

The best weight loss plan for FAT LOSS! . . #weightlosstipsandtricks #fitnessroutine #lemon8partner

2501 likes

NO WEIGHTS ARMS AND CORE 💪🏾🔥

Want to get fit without any equipment? This bodyweight workout is exactly what you need! I target arms and core, helping you build strength, endurance, and burn calories. From push-ups to planks, I’ve got you covered. 4 rounds 30-45 seconds each exercise 2 min rest between rounds! 💪🏾🔥 #GetFitwithL

388 likes

I don’t have weights😬

Hey y’all! If you want to workout but don’t have weights or just don’t feel like using them here’s 3 quick easy workouts you can do! #stayingfit #summerbod #lemon8challenge #Lemon8Diary #unfiltered #workoutroutine #workouts #get fit

201 likes

weights required 💞

For at-home no equipment workouts is on my page 💞 Lock in suh #blackgirl #workoutroutine #summerbody

494 likes

Pilates Glute Burn with ankle weights

Outdoors Pilates workout with only ankle weights—though they’re optional if you’re looking for something less intense. This spicy routine is a great addition to my weekly schedule, helping me maintain a well-rounded workout regimen alongside strength training. #pilates #pilatesworkout #pila

124 likes

Outdoor workout, no weights needed🤍

At home/indoor friendly 🤭 Workout deats↓ (All workouts completed: 4 sets of 30 secs) Diagonal band walk Side squats w. band Pulse squats w. jump Reverse lunge w. knee drive (8 each leg) save & share with your gym partner🫂 #outdoorworkout #summerbod #explorepage #explore

2159 likes

A woman in athletic wear performs a lunge in a gym, with text overlay "PILATES BODY How to Get it Without Pilates".

Text comparing Pilates and weight training, defining weight training, and listing benefits like building muscles and burning calories faster.

Line drawings illustrate six exercises: Ab Crunch Machine, Swiss Ball Leg Lifts, Kneeling Cable Crunch, Seated Bench Leg Pull-In, Weighted Glute Bridge, and Weighted/Russian Twist.

Achieve the Pilates Body with Weights: Get Toned🍑🥵

🍋What is Pilates? Pilates is a form of low-impact exercise that focuses on strengthening muscles while improving postural alignment and flexibility. It was developed by Joseph Pilates in the early 20th century and emphasizes controlled movements, core strength, and body awareness. Pilates ca

505 likes

Killer Pilates 😅 with weights!!

Tiny weights and 20 mins is all you need… take the full class online with us! #pilatesworkout #pilatesbody #pilatesprincess

82 likes

Light weights, serious burn 😤arms on fire today🤧

#buildastrongbody #womenweightlifting #femalebodybuilding #womanpowerlifter #prettygirlsliftweights

773 likes

No Weights Upper Body Burn — 1 Minute Per Move

Do each exercise for 1 full minute. No weights. Just control and focus. You should feel: – your shoulders working – your upper back activating – your posture improving Slow down the movement. Control every rep. Keep tension in the muscles the whole time. This routine looks simple — b

14 likes

A woman in black workout attire poses with her back to the camera, highlighting her glutes. The image features text overlays "PILATES GLUTE WORKOUT" and "SWIPE," indicating a workout guide.

A woman on all fours performs a donkey kick, lifting her bent leg towards the ceiling. The text overlay "Donkey kicks" identifies the exercise in a studio setting with mirrors.

A woman on all fours performs a leg lift, extending her leg straight back with pink ankle weights. The text overlay "Leg lifts" identifies the exercise in a mirrored studio.

PILATES GLUTE WORKOUT (ankle weights only)

Lift & grow your glutes from home with this Pilates workout. All you need to get started is a pair of ankle weights & your mat. Workout details ⬇️ 1. Donkey kicks x 15 bend your knee, flex your foot, & kick towards the ceiling. This will target your upper glutes like crazy. On the 1

127 likes

EAT LIKE YOU LOVE YOUR BODY

I've recently when slowly implementing aspects of the animal-based diet in to my lifestyle and it has RAPIDLY changed the game. ✅ I feel better after I eat, ✅ I'm fuller for longer, ✅ I sleep better, ✅ I don't feel like I'm going to faint when I lift weights, ✅ I feel better i

2130 likes

weights required 💞

For at-home no equipment workouts is on my page 💞 Lock in suh #blackgirl #workoutroutine #summerbody

47 likes

No weights...No problem

#coreworkout #coreworkoutroutine #absstrength #fitnessjourney #fitnesstips

258 likes

At Home Full Body Workout (No weights + no jumping

No gym? No weights? NO EXCUSES ✔️💪🏽🍒✨ LIKE + SAVE for your next At Home Full Body Day 🤝🏼❣️ • • • #athomeworkouts #fullbodyfriday #getfitwithv #houstonpersonaltrainer #explore

196 likes

A woman in a light green workout set stands in a gym, with an inset showing her midsection. The image introduces "MY AB ROUTINE USING WEIGHTS + EQUIPMENT."

A woman performs a weighted plank on a mat in a gym, with a weight plate on her lower back. The text indicates "WEIGHTED PLANKS 4 SETS TIL FAILURE."

A woman kneels in a gym, performing cable crunches with a rope attachment. The text specifies "CABLE CRUNCHES 4 SETS OF 10."

MY AB ROUTINE *using weights and equipment*

hi guys! here’s my favorite ab routine that i’ve been doing for the last year! even though the way your abs look are based on genetics and what you’re eating and drinking i still really like training them with weights and resistance because it makes them pop out so much more. growing those ab muscl

151 likes

A woman in a green sports bra and matching sweatpants takes a mirror selfie in a gym, showcasing her toned physique. The background features gym equipment and artificial turf, with 'Lemon8 @madisonleeobrien' in the corner.

A woman from behind performs a lat pulldown exercise on a blue gym machine, highlighting her back muscles. Text overlays state, 'Lifting is the best way to get toned.. here's why SWIPE' and 'Lemon8 @madisonleeobrien'.

A woman in a white sports bra and blue shorts flexes her bicep while taking a mirror selfie in a gym. An overlay explains, 'Lifting weights is about building muscular endurance and reducing body fat to reveal more defined muscle lines'.

Do I need to lift weights to get toned?

The short answer- yes! That doesn't mean you need to lift a crazy amount or lift very heavy. However, lifting weights is the best way to tone your body. Lifting weights is about building muscular endurance and reducing body fat in order to reveal more defined muscle lines aka that "tone

26 likes

Get strong abs using weights

#absstrength #abworkout #summerbod

277 likes

The image displays '5 WEIGHT-LOSS SMOOTHIE'S' with a grid of ingredients including avocado, papaya, mango, berries, spinach, carrots, pineapple, ginger, lemon, orange, almond butter, almond milk, yogurt, chia seeds, coconut milk, and ice cubes. Below are five colorful smoothies in mason jars.

5 weights loss smoothie

#travelwithme2024 #Lemon8Diary #smoothies #drinksrecipe #weightlosstransformation

518 likes

Glute Workout | ankle weights

This Pilates inspired weighted session will have your glutes burning 🍑🔥 - The perfect routine for your light glute day of the week! The ankle weights are bulkier than your usual Pilates ones because they are heavier and we are aiming at a fusion of strength paired with Pilates moves. Make sure t

106 likes

At Home 15 Min Workout- No Weights 🔥

1️⃣ Caterpillar walk- push up and jump 5-10reps 2️⃣ Mountain climbers- 20x reps 3️⃣ alternating backward lunges- 25-30x 4️⃣Standing side crunch- 25-30x ea side 5️⃣ Plank- 30 second plank 🔁 Repeat! Do 2 sets of these exercises for a quick 15 min workout. #homeworkout #lemon

52 likes

Build Glutes at Home with Ankle Weights

I haven’t had a glute workout this good in a minute. I’m currently on day two of soreness. Plus, I can’t forget about all the pistol squats I did to start this workout😆🥲 Not too long ago I realized that I wasn’t enjoying my workouts like usual. Yes, I was completing the reps and sets I wrote out

100 likes

12 Minute Workout w/2lb Ankle Weights

This one gets the heart going and the legs burning #homeworkoutvideos #athomeworkoutvideos #ankleweights

4 likes

cardio or weights first?

wondering whether to do cardio or lift weights first is a common question, and very goal dependent! if your goal is to build muscle and/or strength, then you want to ensure you’re doing your cardio sessions after lifting first. this ensures your energy is going towards your lift, and you aren’t

328 likes

No weights or minimal weights, at home core work🍋

#lemon8diarychallenge #homeworkout #blackgirlcreator #coreworkout #summerbod #bodytransformation #absworkout #lemon8challenge #gym #gymgirl

119 likes

My absolute favorite core circuit! No weights !

#coreworkout #coreworkouts #workoutsforwomen #workoutsforbeginners

918 likes

Workout Session W/ Weights For Women!💪🏾

You already know what the deal is! It’s “UNBIGTHATBYKE” season! Let’s gooo!🔥🏋🏾‍♀️ LIKE & SAVE this workout tutorial for right now lol!😂 PSA: this video is few weeks old, but I still wanted to share it with you all. I’ve shaped my body a lot from doing these simple workouts and lost 10lbs

136 likes

ARM BURNOUT WITH LIGHT WEIGHTS

This is a killer! Do each workout for 30 seconds with a 15 second hold and you’ll definitely feel it tomorrow! I like to do 2 rounds. :) #armworkoutforbeginners #workfromhome #armworkout #fitnesstips #feelgood

23 likes

Torch Upper Back & Shoulders w/o Weights

Try this one on for size! #upperbodyworkout #mobilityroutine #fitover40 #menopausefitness

85 likes

workouts without weights 🫶

DRINK WATER!!! 💧🧊 it is the most important drink that humans need daily to survive! it is so good for you! it helps feel more energized, it helps you lose weight, and your skin will be more hydrated, clear and glowing! WALK OR RUN AT LEAST A MILE A DAY! 🏃‍♀️💨 i tell people all the time, cardio

15 likes

Pick up them weights. They’ll change your life 💯

Pick up them weights. They’ll change your life 💯 Comment “let’s work” if you want to join my 90 day fitness challenge I will help guide you with proper nutrition Specific workouts that fit your goal And TRUE accountability If that’s something you been looking for then let’s work

58 likes

Hit Them Weights Girl 🤍✨

#weights #gymworkout #workout 🏋️ #fyp #foryoupage

1 like

A person in pink shorts and a white t-shirt performs an exercise in a gym, with text overlays "progressive overload" and "without increasing the weights." A pink backpack and water bottle are on the floor.

A gym floor with barbells and weights, featuring text explaining "what is progressive overload?" and its importance for muscle growth, noting that increasing weights is not always feasible.

A gym interior with weight racks, displaying text listing "other ways to incorporate progressive overload," including adding reps, sets, slowing reps, adding resistance bands, and increasing intensity.

how to progressive overload w/o increasing weights

its also good to stick to the same workout plan for about 8-12 weeks BUT once we get comfortable with the weight we should be utilizing progressive overload! If we do the same exercises in the same way for too long, our muscle growth will eventually plateau. The most common way to progressive ov

21 likes

A woman in a gym poses in black workout attire, holding a phone. Text asks 'CARDIO VS WEIGHTLIFTING Which should you do?' with a 'SWIPE' arrow, introducing a fitness comparison.

A 'before and after' comparison shows a woman's body transformation. The left shows her in a pink dress, the right in gym wear, illustrating how weightlifting burns fat faster and sustains weight loss.

A woman from behind, wearing blue leggings and a black top, stands in a locker room. The image highlights how weightlifting helps tone and shape the body and curves while losing fat.

Why should you start lifting weights?

Cardio is cool, but if you really want to lose fat and keep your curves… start lifting. 🏋🏽‍♀️ Weightlifting isn’t just for getting strong—it’s one of the BEST ways to burn fat, tone your body, and make sure the weight you lose stays off. Not to mention 👇🏽 ✅ Burns fat faster – Strength traini

219 likes

Gorilla lifting weights

#gorilla #gym #weightlifting #gymlifestyle #Fitness

12 likes

Chair Exercise Using Weights! 👍☕️

47 likes

At-Home Workout (with weights)

Grab some dumbbells and try this one out! #athomedumbbellworkout #fitnessathomeworkout #fitness #workout #blackgirl

161 likes

Lift weights or be soft in menopause?

That belly fat isn’t scared of cardio, but it fears iron. #fitover40 #womenover40 #fitover50 #menopauseweightloss #womenover50

105 likes

Glute Gains at Home for Beginners w/ Ankle Weights

Here are a few of my favorite exercises to do with ankle weights or bands. What’s also great about these exercises is that if you don’t happen to have ankle weights or any bands, you can simply do them without! These are also great bodyweight exercises and you’ll still be able to feel the burn.

31 likes

Bird Dogs with Weights | Tone your Arms and Core

#Fitness #fitnessjourneymotivation #workout #workouts #birddog

12 likes

Worship & Weights ✨✝️🫶🍋

Worship is a form of honoring God, but it also strengthens your spirit. I see worship also as a spiritual workout if you will. The weight in the wait is heavy, so I lift it in Jesus name. Philippians 4:13 KJV says, “I can do all things through Christ that strengthens me.” So during this time of my

134 likes

Age old question: cardio or weights to tone?

Both! I follow the 80/20 rule when it comes to doing cardio + weight training. Eighty percent of my workouts are weights-based, while 20% is reserved for cardio. My cardio of choice: - Stairmaster (10-15 minutes on speed 7, alternating between walking forward, side stepping facing left, s

49 likes

See more