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Plus size. Muscle building.

#bodycare #musclebuilding #fatlossguide #plussize #explore

1/21 Edited to

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A person's legs are shown on a leg press machine in a gym, with text overlays about healthy weight gain, quick tips for women, and building muscle.

Various healthy, calorie-dense foods like a protein bar, water drops, lemon, protein chips, and rice are displayed, illustrating the focus on healthy weight gain and consulting a professional.

An assortment of nutrient-rich snacks, including peanut butter crunch, chickpea puffs, protein pastry, protein chips, a vanilla protein shake, and a banana, emphasizes frequent snacking.

Easy, Healthy Weight Gain for Building Muscle💪👟🍋

If you’re looking to put on weight, whether it’s to reach a healthier BMI, build muscle, or simply feel stronger, there are so many ways to do it that don’t involve chowing down on junk food or empty calories. Think of it as fueling up on high-quality energy and nutrients that will make you feel am

1219 likes

Best Split for Muscle Growth & Fat Loss 🍑✨💦

The 2-2-2 method is the secret to consistent muscle building and fat loss while also prioritizing daily movement, plus it’s fun! 🍑✨👼🏼💦 One thing I stress with all my clients is that making the effort to move your body each day makes all the difference in the world when it comes to achieving your

2051 likes

GYM ROUTINE FOR PLUS SIZE BEGINNERS 💖💪🏼🍑

Exercising is essential for everyone, regardless of size or fitness level! ♥️🧘🏼‍♀️ Tips for Starting Out: Warm-Up: Always start with a 5-10 minute warm-up to prepare your body for exercise and reduce the risk of injury. Listen to Your Body: If an exercise feels painful or uncomfortable, st

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Toned Upper Body Workouts 🔄 Building Muscle Tips✨✨

So, you’ve got upper body goals. And now you’re wondering: Do I want my arms to look tight and toned? Or do I want to build them up and see real muscle definition pop out of my sleeves? Either way, you’re in the right place. This post is going to get super real, super detailed, and super support

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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

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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

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Foods YOU NEED for Building Muscle & Losing Fat 🌟

The top foods YOU NEED for building muscle and losing fat 🌟 Honorable mentions.. eggs, greek yogurt and fibrous veggies! Do you incorporate these into your diet? 🛒 #fitnesstips #nutritiontips #healthylifestyle #healthyhabits #eatinghealthy

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A woman in dark athletic wear takes a mirror selfie in a gym, with text overlay "what you need to do to DOUBLE YOUR GLUTE SIZE" and "lemon8 @juliana.paige" at the bottom.

A black slide titled "Nutrition" lists tips for glute growth, including finding macros, eating in a surplus on leg days, high protein/carb meals, hydration, and creatine.

A black slide lists specific food examples for "Proteins" (e.g., eggs, lean meats, fish) and "Carbs" (e.g., rice, potatoes, pasta, bread, fruits, vegetables) for glute growth.

How to Double Your Glute Size

I know growing your glutes can seem impossible, but I promise it is very achievable! It’s important to remember that everyone’s glutes look different, and some people genetically have larger glutes : however that does not mean that the ones YOU have won’t grow! 👏🏼 We’re all about loving the

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A woman in teal activewear takes a mirror selfie, showcasing her glutes. An overlay states "3 HUGE myths about growing your glutes," introducing the article's topic.

A woman performs hip thrusts in a gym. An overlay debunks the myth that you must max out every workout, emphasizing progressive overload over time, not every session.

A woman squats with a barbell in a gym. An overlay explains that glute growth requires specific targeted workouts, nutrition, and consistent routine, not just doing many squats or hip thrusts.

Glute building myths debunked

I hope this brings anyone fooled by these myths some clarity! Muscle building the right way takes time, and you should enjoy the journey because of how it shapes you internally during the process! Don’t try to rush your results, just focus on sticking to the basics, getting 1% better every day,

985 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

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The image shows feet on a leg press machine with text 'Good Burn vs Bad Burn', illustrating the difference between beneficial muscle fatigue and pain indicating injury during exercise, as discussed in the article.

A chart titled 'Stretching Exercises' displays diagrams for stretching shoulders, lower back, hamstrings, quads, inner thighs, and hips, with multiple poses for each area to prevent injury and aid recovery.

This image presents a comprehensive stretching guide, categorizing exercises by body part: neck, shoulders/arms, chest, back, hips, torso, abs, quadriceps, hamstrings, and lower legs, promoting full-body flexibility.

What Building Muscle SHOULD Feel Like

Recognizing Warning Signs of Improper Form, Preventing Gym Related Injuries and‼️What Building Muscle SHOULD Feel Like‼️ 👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼👇🏼 ❤️‍🔥”The Burn”❤️‍🔥 Feeling 🔥the burn🔥 during exercise involves a gradual increase in muscle warmth and a sense of fatigue, indicatin

5795 likes

Yummy Protein Snacks for Muscle Growth🥰✨

Anyone else tired of high protein snacks that taste like crap but like you have a calorie deficit and a protein goal to hit😭 I was so happy when I found out that protein snacks do not have to taste bad!! These actually taste so yummy and are high in protein!! #protein #calorietracking #

1500 likes

4 Exercises you NEED for Building Your Best Glutes

If you're looking to build strong, shapely glutes, focusing on the right exercises and perfecting your form is key. In this post, Ill go over the four essential exercises for building glutes, complete with examples, tips, and tricks. I also cover the optimal order for your workout and p

171 likes

muscle building, fat burning meals

If your focus is to lose fat while still building or maintaining muscle — these are really great, low carb and high protein meals to do just that! My favorite part is that they’re not boring! I can’t stand eating plain or bland meals all the time, and I don’t have to! Because I find creative wa

372 likes

A rider on a chestnut horse barrel racing in a dirt arena, kicking up dust as it turns around a branded barrel. The image highlights muscle building in horses, showing an active training scenario. Trees and a barn are in the background.

✨•muscle building in horses•✨

These are some ways to build muscle in your equine parters ! ⸻ ⚡️Building Muscle in Horses – The Essentials⚡️ 1. Feed for Growth • High-quality protein (lysine is key) • Enough calories for energy • Support with vitamin E, selenium, calcium 2. Train with Purpose • Hill work, pole

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3 Muscle-Building Essentials You Need to Follow

These are 3 things you CANNOT skip if you’re serious about gaining muscle HIGH PROTEIN CALORIC SURPLUS – To grow muscle, you need to be in a caloric surplus, meaning you need to EAT MORE. However not just any calories, be intentional with what you are eating. Focus on high-protein meals (0.8–1g

61 likes

Meal prep idea for fat loss and building muscle

Banana Protein Pancake KodiakCakes buttermilk power cakes Turkey Bacon Scambled eggs (I used 5 eggs and half cup of egg whites) #fatlossmeals #mealprepping #breakfastideas #breakfastrecipe #mealprepideas

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A white background with the title "GLUTE MAXIMUS" in red. It lists five exercises, including Barbell Hip Thrusts and Romanian Deadlifts, explaining their role in targeting the largest part of the glutes for shape and size.

A white background with the title "GLUTE MEDIUS" in red. It lists five exercises, such as Dumbbell Curtsy Lunges and Cable Lateral Leg Lifts, focusing on strengthening the side glutes for a round, lifted appearance.

The Big 3 for Building a Big Bubble Butt🍑+workouts

If you're on a mission to build a strong, round, and shapely booty, you're in the right place! Whether you're looking to grow your glutes for strength, aesthetics, or both, this guide has everything you need. I’ll dive into the best exercises for targeting each part of the glutes, a gro

135 likes

Strength training isn’t just for building muscle

—it’s key to losing fat. You don’t need to do hours of cardio to burn fat—strength training is one of the most effective ways to build lean muscle, rev up your metabolism, and burn fat efficiently. Here’s why it works: 1️⃣ Boosts Your Metabolism: Muscle burns more calories, even when you’re rest

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The Secret to Building a Strong, Toned Core

The key to building a solid, sculpted core isn’t about doing 100 crunches—it’s about functional exercises and smart nutrition. Here’s how I did it: 1️⃣ Focus on full-body movements like planks, squats, and deadlifts—your core gets more involved than you think! 2️⃣ Incorporate core exercises tha

28 likes

A woman in athletic wear stands in a gym, with the title "Progressive Overload For Muscle Mass" and a checklist including "Increase Weight," "Increase Reps," "Add Sets," and "Protein Consistency."

Illustrates increasing weight for progressive overload with an example of lifting from 185 to 195 pounds over three workouts, emphasizing strength development. Includes diagrams of seated cable rows and straight arm pulldowns.

Shows how to increase reps for progressive overload, with an example of progressing from 10 to 12 reps at a consistent 50 pounds to enhance muscular endurance and growth. Includes diagrams of cobra stretch and knee-to-chest stretch.

🍑✨How to Build Muscle✨💪

Progressive overloading is a fundamental principle in muscle building. ❗️Increase Weight❗️ example: Workout 1: 185 x 10 reps Workout 2: 190 x 10 reps Workout 3: 195 x 10 reps Gradually adding resistance, such as progressing from lifting 185 to 195 pounds over three sets of 10 reps,

223 likes

The image features two tall women in jeans, with the text overlay "TALL GIRLS MATTER WORKOUT TIPS FOR DIFFERENT BODY TYPES." It highlights the article's focus on muscle gain tips for tall women, including nutrition and exercise modifications.

An infographic titled "Exercises for Myofascial Release" illustrates various foam roller techniques for different body parts, including neck, quadriceps, upper back, lower back, pelvis, hamstrings, IT band, inner thigh, shoulders, glutes, and calves, with key points on proper breathing and technique.

This image lists detailed instructions for back exercises: Pull-Ups or Assisted Pull-Ups, Bent Over Rows, Lat Pulldowns, and Single-Arm Dumbbell Rows, providing guidance on proper form for each.

Muscle Gain Workout Tips For ✨Tall Girlies✨

✨Eat! Eat! Eat!✨ Tall women, like anyone else aiming to build muscle, should consume an adequate amount of protein. Generally, you want to aim for around 0.8-1 gram of protein per pound of body weight per day to support muscle growth and repair. But besides protein, you need ✨calories✨ to suppor

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A flat lay of pink gym equipment including dumbbells, a jump rope, a resistance band, and a water bottle, set on a fluffy white rug and pink puzzle mats. The image features the title 'GYM ROUTINE FOR PLUS SIZE GIRLIE'S BEGINNERS'.

A gym setting with a weight bench and dumbbell racks in the background. Overlay text describes strength training exercises for beginners: Leg Press, Seated Row, and Chest Press, highlighting their benefits for plus-size individuals.

A gym setting with a weight bench and dumbbell racks. Overlay text describes low-impact cardio options for beginners: Elliptical Machine, Recumbent Bike, and Aquatic Exercises, emphasizing minimal joint stress.

GYM ROUTINE FOR PLUS SIZE BEGINNERS 💖💪🏼🍑

Exercising is essential for everyone, regardless of size or fitness level! ♥️🧘🏼‍♀️ Tips for Starting Out: Warm-Up: Always start with a 5-10 minute warm-up to prepare your body for exercise and reduce the risk of injury. Listen to Your Body: If an exercise feels painful or uncomfortable, stop

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Double your glute size split🍑

You can organize this any way you want to fit your schedule or life! Always remember to take rest days, listen to your body. #glutegains #lemon8challenge #glutegrowth #glutetransformation #workoutsplit #lemon8partner #glutetips #Fitness #fitnessmotivation #musclebuilding

401 likes

A woman in a black crop top, blue shorts, and a black cap takes a mirror selfie in a gym. Text overlay states, "IF I COULD ONLY PICK 10 EXERCISES TO DO FOR THE REST OF MY LIFE it would be these," introducing her top muscle-building exercises.

A collage shows a woman performing four exercises in a gym: hip thrusts with a barbell, Romanian deadlifts (RDLs) with a barbell, hack squats on a machine, and leg presses on a machine. These are presented as essential muscle-building movements.

A collage displays a woman performing four exercises in a gym: lateral raises with a barbell, push-ups on a mat, pull-ups, and shoulder presses on a machine. These are part of her recommended top 10 muscle-building exercises.

TOP 10 MUSCLE BUILDING EXERCISES OF ALL TIME

I always say stick to the basics 👏🏼 The simple, traditional exercise movements will reap the most progress! These are the top 10 movements I would include in my program/routine, if I could only choose 10 lol these exercises combined target every muscle group! The key is to progress :

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A woman in light yellow athletic wear poses in front of a colorful graffiti wall. Text overlay reads 'GROCERY LIST for gaining muscle & burning fat' and 'lemon8 @healthlifemorgan'.

A grocery list on a pink background titled 'PROTEINS', listing items like chicken breast, lean ground beef, steak, salmon, and eggs. 'lemon8 @healthlifemorgan' is at the bottom.

A grocery list on a pink background titled 'CARBS', listing items like jasmine rice, potatoes, oats, sourdough bread, quinoa, and fruits. 'lemon8 @healthlifemorgan' is at the bottom.

GROCERY LIST✨building muscle & burning fat

save for your next grocery run!!🥑🍳🍓🍤🥦🍠 #gettingstronger #grocerylist #highprotein #weightlosstips #foodideas #musclegrowth #groceryhaul

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✨Muscle building ✨

We do : • roll backs for 10 minutes after warming up and before cooling out • lunging both ways •45 minutes 3x a week •walk /trot/ canter And then through the week when I don’t ride I free lunge all my boys with my 4 wheeler and lunge line for 15 minutes and he loves running so that also h

548 likes

A woman in athletic wear takes a mirror selfie, with text overlay indicating the post is about foods for muscle growth in 2025.

A wooden board displays sliced grilled chicken, a scored avocado, sliced tomatoes, and lime wedges, highlighting chicken and avocado for muscle growth.

A bowl of bibimbap features a fried egg on top, surrounded by beef, vegetables, and a dumpling, emphasizing eggs as a muscle-building food.

eat these foods for muscle growth!!

Don't leave these foods in 2025 if you're trying to build some muscle and put size on. A few staples being, Chicken Avocado Eggs Salmon Fruit (berries, pineapple, kiwi, oranges) Rice Potatoes Steak Sourdough bread Protein, fats, and carbohydrates are ALL needed in order to

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TIPS FOR BUILDING MUSCLE

If you are looking to build muscle in the gym you have come to the right place! I have spent the past 2 years building muscle gradually. It takes consistency and dedication to build muscle but here are some tips I have found to speed up the process! 1. Eating high protein meals- eating enough food

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Building my body 1 muscle at a time

#upperbodyworkout #hourglassworkout #backworkout #armworkout #fitnesstips

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Building Your Revenge Body for YOU

Building a "revenge body" involves achieving a fit, strong, and healthy physique. It often comes from the motivation of proofing to others that you are worth it and that they shouldn’t have f*cked with you like they did. We are using that motivation to get us started, but ultimately setting

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A graphic featuring the number '10' in a circle, with the text 'FOODS YOU NEED TO BUILD Lean Muscle Naturally'. Below the text is a close-up of cooked salmon fillets garnished with sesame seeds and green onions, served with a dark sauce on a white plate, with chopsticks in the background.

10 Science-Backed Foods for Muscle Building

Fuel your muscles the right way! These foods are packed with nutrients proven to help you build muscle naturally: 1. Eggs– High-quality protein and amino acids, especially leucine, which boosts muscle repair and growth. 2. Chicken Breast – Lean protein with low fat, ideal for muscle recovery an

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GO TO PROTEINS for LEAN MUSCLE 🏋🏼‍♀️🫶🏻

When it comes to building lean muscle, what you fuel your body with makes all the difference. These are my top three go-to protein sources that help me stay on track: 1. Lean Steak – Packed with iron and essential amino acids, lean steak is perfect for post-workout recovery and muscle repair.

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Back sculpting & muscle building exercises 💪🏼

- pull ups w/ or w/o band - SSD bent over rows - cable straight bar pull downs - cable straight bar underhand rows - cable rope pull downs - standing & seated face pulls w/ slow release - cable SA lat pulls - SA bent over rows - lat pull down - bent over flyes w/ thumbs out - rowe

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GROCERY LIST FOR FAT LOSS & BUILDING MUSCLE

SAVE THIS POST FOR GROCERY SHOPPING THIS WEEK AND IN THE FUTURE! These items are my basics that I get weekly with my fiance - we both eat a lot of protein so we do get many different protein sources. Fats are essential for your energy and hormonal health so there is a list of healthy fats to ch

349 likes

A person in a pink athletic top and shorts takes a mirror selfie in a gym-like setting with neon lights. The image introduces "GO TO PROTEIN SOURCES to build muscle" and prompts to "SWIPE" for more information on muscle-building foods.

A wooden plate features ground beef with a light sauce, sliced tomatoes, avocado, and two fried whole eggs. The text highlights this as a "yummy combo, great protein and fats!" including "GROUND BEEF" and "WHOLE EGGS."

A person holds a white bowl filled with Greek yogurt, topped with sliced strawberries, chia seeds, frozen blueberries, and granola. The text describes it as "GREEK YOGURT, the perfect sweet treat & high protein."

muscle building protein sources🥩

protein is 🔑 in order to grow and put on muscle mass, we must EAT! getting your protein in doesn’t have to be hard! don’t overcomplicate it! 👏🏽 find protein sources that you enjoy eating and have fun with meals!! go to protein sources: - ground beef - eggs - greek yogurt - steak - turk

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A woman in purple workout attire and a lifting belt performs a barbell deadlift or RDL in a gym, demonstrating a heavy compound lift for muscle building.

A woman in blue workout attire uses lifting straps during a pulling exercise with a barbell, emphasizing how straps help focus on muscle fatigue for back and hamstring hypertrophy.

A woman in teal workout wear and a lifting belt stands in a gym, illustrating the belt's role in increasing intra-abdominal pressure, protecting the lower back, and enabling heavier lifts.

Gear I Swear By for Building Muscle

If you’re chasing real muscle growth, these two tools are your best gym buddies 👇 💥 Lifting Straps — Perfect for pulling movements like RDLs, rows, and pulldowns. They help take grip out of the equation so you can actually train the target muscle to fatigue (aka better stimulus = better growth).

28 likes

A person in a gym performs an exercise using a cable machine, with text overlay asking "does soreness = MUSCLE GROWTH?". This image introduces the article's central question about the relationship between soreness and muscle development.

A gym interior features a cable machine, with a prominent pink text box stating "SORENESS DOES NOT MEAN MUSCLE GROWTH" and "HERE'S WHY...". This image directly presents the article's main argument.

A gym setting, possibly within a power rack, displays text explaining that soreness is caused by muscle damage but doesn't necessarily mean strength or muscle gain, using the stair master as an example, supporting the article's point.

Why soreness does not mean you’re building muscle

Just because you’re sore after a workout, it doesn’t necessarily mean you’re growing muscle. An example of this would be being sore after being on the stair master, the stair master doesn’t grow your muscles! Another example is carrying groceries into the car and stacking as many bags as you can on

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Gym Eos fitness Plus size weight loss.

#gymlifestyle #gymmotivation #bodycare #musclebuilding #fitnessjourney

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Easy , Healthy Weight Gain For Building Muscle

If you’re looking to put on gains ⤵️ CURVES GAIN VITAMIN will help fuel your glutes #musclebuilding #glutesworkoutforbeginners #weightgaintips #curvesgainvitamins

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✨Muscle building Pancakes 🥞✨

#Recipe #breakfastideas #foodie #DELICIOUS #homemade You’ll need: 1 cup of oats 1 cup of cottage cheese 1 teaspoon of baking powder 1 teaspoon of vanilla extract 1/2 teaspoon of cinnamon 2 eggs A splash of milk (optional) Blueberries (or strawberries) Olive oil (or butter)

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Day 11 - Building Muscle after Top Surgery 🏳️‍⚧️

i’m doing a six day #workoutsplit , and this is my chest and back day. trying to #buildmuscle after #topsurgery is hard and takes patience, but i just need to #trusttheprocess . we’ve got this. #transgender

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