Some tips that also helped me are: • Remember to always watch what you are eating. • Measure your protein intake and make sure to hit or come close to your protein intake goal daily. • doing cardio at least 3 times a weeks (I use the stair-master for 25 min daily) to keep a flat belly and

<Saturday and Sunday are my two rest days> —Tips to change physique: • eat a balance diet with high protein meals • improve your form till it’s perfect before doing a heavier weight • don’t skip any glute days • cardio it’s what’s going to lower your fat percentage faster, the stai

Home Workouts that grew my glutes while losing weight👇🏼 These workouts are from home with and without dumbbells!🫶🏼 Without Dumbells👇🏼 BW pop squats 4x40 seconds Lateral Jump Squats 4x40 seconds Air squats 4x30 seconds Wall squats 3x30 seconds With Dumbells DB Swing 4x30 seconds DB

this is what helped me make some REAL glute gains!✨ it took me awhile to actually see growth because i would follow whatever influencers told me to do! i wasn’t doing any compound lifts. as soon as i started doing them with good form i REALLY saw the growth! compound lifts, consistency, res

I swear by these 3!!! I was never big on the crazy workouts and doing multiple exercises in one gym session lol. I just stick to what works, and these 3 have done me wonders. With consistency, I was able to transform my body and I’m so in love. I’m getting BBL accusations👀 lol. Summer is in 3

I’ve been consistent with the gym for almost 1 year and a half, 5 days a week. WAS IT EASY?? FUCK NO. WAS IT REWARDING?? FUCKKKK YESSSS!!! Once you see that progress, your mind literally gets addicted! It’s about staying consistent and disciplined rather than motivated. If I went to the gym

Ok ladies if you clicked on this I know you are probably looking to grow your glutes! If you’ve tried multiple workouts, diets, and programs with no luck, try by adjusting your daily habits first. When you start by putting yourself first, such as your protein intake, being consistent with your work

my gym journey has been a long and tough journey, but seeing the results and loving the person i’ve become mentally and physically has made it all worth it. i hope this inspires people who see this post :) 1) eating! eating is so important and you see everyone say this. you have to start small a

So easy you can do it in bed!!! No equipment required!! just follow the list of movements I made, and I added in photos of me side by side doing the movements as well for further clarification! If you can feel it you’re doing it right! #glutegains #lemon8challenge #gluteworkout #glutesathome

Grow glutes 🍑 not legs🦵 What I do: ⬇️ 3 days of glutes 🍑 Workouts: - leg press 3x10 last set until failure - RDLs 3x10 - -glute extension 3x10 - Machine kickbacks (Heavy - last set is your max weight, mine is 130lbs) I don’t do cable kickbacks - hip abduction 3x10 + 1 drop set -

Screenshot or save girly<3 How to get that juicy plump 🍑 10-15 x3 - RDL 10-12 x3 single leg RDL 10-15 x3 Hip thrusts 10-15 x3 low platform squat 10-15 x3 step ups 8-12 x3 cable kickbacks 8-12 x3 reverse lunge 8-12 x3 Bulgarian split squat ALL TILL FAILURE! PUSH YOURSELF! FINI

nutrition👇🏻 HIGH PROTEIN MEALS: my macros are high in protein regardless of if i’m in a cut or bulk. i stay at the 35% range the best i can. i shoot for 180g of protein and that protein is all food sourced not supplement sourced. why high protein? a high protein diet will not only help grow mu

#lemon8diary #fitnessmotivation #Fitness #gymlifestyle #healthandwellnesslifestyle 🏃‍♀️I always start my workouts with stretching and 10 mins of cardio! 🌯I eat my body weight in protein! 🍝I try to stay away from unnecessary carbs, fats and sugar. I like to do 3-5 core

First picture is November 24’ and second picture is March 24’ I have very thin hair that breaks off so so so easy… besides the products listed I changed a few other things… 1) stopped washing my hair every day… I try to go for as long as I can, but I also work a job that requires my hair to

You know i LOVE juicy glute workout😂 and it was sooo difficult to narrow it down to 3 exercises but i chose my favorite exercises from each category (lateral, vertical, isolation) These are the basic foundational movements so that you can focus on getting the proper form down! There are variatio

Progress photos The split I use is at the end 😌💗 I started at 90LBs, I’m currently 110-108 lbs. I cut from 120-115 for about three weeks. I was 120-115 lbs for about three months (a slow, heathy bulk) I try to reach 90-130 g prtien everyday. I do intermediate fasting, so I don’t eat u

✨My top products list✨ 🌺Mielle Rosemary Mint Scalp Strengthening Oil Ingredients: Rosemary oil, mint oil, biotin, and a blend of essential oils Benefits: Rosemary Oil: Stimulates blood circulation in the scalp, which may promote hair growth and improve hair thickness. It also helps reduce

My top piece of advice for muscle growth: ✨CONSISTENCY✨ Doing these same movements- over & over & over is what I believe helped my glute growth the most + protein of course! REMEMBER: •You don’t need 5+ movements every workout •Stick to 3-4 movements focusing on progressive overlo

I receive questions on my hair routine quite often, so I thought I’d share some tips that have been useful for me, in growing healthy, strong, long-lasting hair. These tips are very traditional, natural, low-maintenance ways of hair care that have been around for hundreds (if not, thousands) of yea

You also want to prioritize eating!! meals like : lunch- chicken rice and green beans is a great example. breakfast: protein pancakes with fruit dinner: potatoes, steak, and a veggie -AND also taking creatine and drinking at least a gallon of water a day is very beneficial. - CONSISTENCY IS

#Lemon8Diary #embracevulnerability #beautyfinds #healthylifestyle2024 #curlyhair #curlyhairstyles #curls #hairgrowth #curlyhairproducts #curlyhairroutine Hairstyle ✨Overall Style: curly hair growing from shoulders to lower back ✍🏻 Steps: 1:take hair growth oil and rub in

this is what helped me see more growth! PLEASE REMEMBER 💖 Every one is different, a lot of things take into factor when growing muscle. From genetics to how much calories you’re intaking! I used to spend 2 hours in the gym and not feed my muscles, no wonder I wasn’t seeing any growth!

GREW MY GLUTES 2x in 2 MONTHS: i am eating in a surplus! i am currently eating 300-400 cals above my maintenance level, plenty of protein, but also high carbs & fats! *my carbs and fats are true - meaning they are whole sources, rice, potatoes, avocado, olive oil, etc. Started lifting

There’s a lot of glute exercises out there and it can get very overly complicated and you may feel lost, however, my biggest tip is to just keep it simple and do what works best for you. My favorite ones are 1. RDL’s, I do 3 heavy sets of 6-8 reps 2. Bulgarian split squats, I love doing a supe

Did you know that if you lock in and take yourself seriously for one year you can grow your glutes? I grew my glutes 4+ inches in one year and although it was a very rocky road in the beginning I learned a lot of things. So here’s how you can grow your glutes, too: 1- Eat in a high protein d