993 followers

Follow

Follow

Follow

1/9

38 saved

55

1

Build Muscle While You Sleep

Your body builds muscle during sleep. Give it the right inputs. Workout before bed. Protein before sleep. Cool dark room. Growth hormone peaks during deep sleep. 50 squats + plank tonight. Track on Repscroll.

#musclebuilding #sleep #nightroutine #recovery #repscroll

3/18 Edited to

1 comment

Loris page🐏🦀🌚🌕🌒🌓🌗🌖

❤️

Related posts

Build Juicy, Round Glutes with These 9 Exercises 🍑

(Free Weight Exercises) ✨Barbell Hip Thrust✨ 🍑How to Perform: Sit on the floor with your upper back against a bench and a loaded barbell resting on your hips. Bend your knees and plant your feet shoulder-width apart. Thrust your hips upward until your torso forms a straight line. Lower back d

5324 likes

A person's legs are on a StairMaster machine, with text overlaying the image that reads "StairMaster 101 WORKOUTS TO REDUCE BELLY FAT Build Abs Burn Fat, Love the Climb."

Text outlines a 20-minute beginner StairMaster workout, detailing a warm-up, a 14-minute workout cycle with side-steps, and a 3-minute core finisher with knee raises, including intensity levels.

Text describes a 30-minute intermediate StairMaster workout, including a warm-up, a 22-minute workout section with side-steps, knee raises, and forward leans, specifying durations and intensity levels.

Stairmaster Workouts to Burn Belly Fat & Build Abs

The StairMaster has long been a staple in gyms for good reason: it delivers a powerful cardio workout while engaging multiple muscle groups, including your core and abs. Whether you're climbing for weight loss, strength, or endurance, the StairMaster offers a low-impact, high-efficiency way to

1773 likes

A person's lower body from the side, wearing grey leggings and sneakers, with text overlays "Say Goodbye Hip Dips" and "Grow your side Glutes" and a peach emoji, emphasizing glute development.

An illustration comparing hip dips and no hip dips, showing skeletal structures of the pelvis and upper thighs, accompanied by text explaining hip dips and the role of the gluteus medius in hip roundness.

Text outlining "Day 1: Glute-Focused Strength Training" with specific exercises like Barbell Hip Thrusts, Banded Side-Lying Hip Abductions, Bulgarian Split Squats, Cable Lateral Leg Raises, and Banded Glute Bridge Hold, including sets, reps, and tips.

How to Build your Booty Side Profile - 👋 Hip Dips

Understanding Hip Dips Hip dips, or violin hips, refer to the natural inward curve between the top of the hip bone and the top of the thigh. While some view hip dips as a flaw, they are a normal aspect of human anatomy. These indentations are caused by the shape of your pelvis, fat distribution,

5001 likes

A person in a black sports bra and light yellow shorts poses in a gym, with text overlay '6 day split to build and tone for beginners!' and 'lemon8 @liftwithlivia'.

A person in workout attire in a gym setting, with a text box detailing 'MONDAY: GLUTE FOCUSED' exercises like hip thrusts and RDLs, and a 'MONDAY' label.

A person in workout attire in a gym setting, with a text box detailing 'TUESDAY: BACK AND BI' exercises like pull-ups and lat pull-downs, and a 'TUESDAY' label.

6 day split + workouts to build and tone

This split is a staple for those that want to tone their upper body and build lower body! This is the split I used for the past year and a half - 2 years and I have LOVED. I tweaked the structure of the workouts overtime but sticking to this split allowed me to see the results that I wanted. My goa

1558 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

2047 likes

BUILD YOUR GLUTES & HAMSTRINGS AT HOME 🍑🏠

Want to grow your glutes & hamstrings but don’t have access to a gym? No worries—I got you! These workouts will activate, strengthen, and sculpt your lower body from home. Whether you’re using just your bodyweight or adding some equipment, these moves will help you build a stronger, rounder glu

2222 likes

How to Build the Perfect Glute Routine for BIGGER🍑

Hey babes! 💖 If you’re on a mission for a rounder, stronger booty, you need a solid glute routine that actually works. Building your dream booty isn’t just about doing a bunch of random exercises—it’s about targeting the glutes correctly, using the right techniques, and staying consistent with both

1686 likes

A person in a sports bra and shorts takes a mirror selfie in a gym hallway. Overlay text lists the first three tips for fat loss and muscle gain: High Protein Diet, 80% Whole foods, and Stop obsessing over the scale.

Want to lose fat & build muscle?

Are you trying to lose fat and gain muscle? You need to be doing these 6 things… BUT FIRST FOLLOW ME FOR MORE TIPS AND FITNESS CONTENT. AND SEND THIS POST TO SOMEONE ON THEIR FAT LOSS JOURNEY 📩 Ok here is what you need to do 👇🏼 1. High protein diet - we all know protein helps us build and

901 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

1213 likes

A person's leg on a leg press machine in a gym, with anatomical diagrams highlighting the glutes and abs, illustrating the concept of 'What Building Muscle Should Feel Like'.

Text outlining positive sensations of muscle building: targeted fatigue, slight soreness, controlled pump, and gradual progression. Diagrams show muscle contraction and elongation during a bicep curl.

Text describing sensations to avoid during muscle building: sharp pain, joint pain, exhaustion, and loss of range of motion. Diagrams illustrate the process of muscle growth from damage to repair.

🔥GOOD Muscle Burn🔥VS BAD Muscle Burn👎🚫

Building muscle is an essential part of fitness, but knowing how it should feel—and what to avoid—can make all the difference between effective growth and potential injury. Whether you're new to weightlifting or experienced, it's important to recognize the signs of proper muscle engagement

1456 likes

Burn Fat While You Rest? Yes, Please!

You don’t have to be working out to burn fat! In fact, your body does most of its fat-burning while you’re resting. Here’s the secret: 1️⃣ Sleep: Lack of rest messes with fat-burning hormones. Sleep 7–9 hours for better results, both during workouts and while resting. 2️⃣ Hydration: Drink water!

914 likes

extra tips + habits to include to build muscle while losing fat (body recomp)

• keep your calories at maintenance, but increase protein slightly by 20-30g/day • ensure you're getting really good quality sleep for 7-9 hours nightly (follow the 10-3-2-1-0 rule!!) • reduce consumption of ultra-processed foods by one meal a day (e. g. if all of your meals contain UPFs, try to

1 like

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

1216 likes

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

A woman in a white crop top and shorts poses for a selfie in a gym, showcasing her muscular legs. Text overlay reads 'Full leg day for overall growth'.

A woman performs front squats with a barbell in a squat rack, demonstrating proper form. Text overlay indicates 'Front squats 4x8-10'.

Two images show a woman performing single leg press (top) and leg press (bottom) on a machine, illustrating a superset. Text overlays specify 'Single leg press 3x8' and 'Leg press 3x12'.

Do THIS leg workout if you want to build muscle

Looking to build muscle and add some size to your legs? I got you. Follow this workout :) 1) front squats 4x8-10 (can be any squat variation but keep it quad focused!!) 2) single leg press 3x8 each leg superset with 3) leg press 3x12 4) leg curls 4x12 (you can do seated or lying!) 5) rdl 3x

242 likes

Build a Fat-Loss Workout Plan For Summer 🍑✨🔥

Hey ladies! Ready to build your own weight-loss workout plan? Rule☝️: Weight-loss workout plans aren't just about cardio. If you're on a weight-loss journey, you've probably asked yourself, "What should I eat?" (See slide 3) and "What should my workouts look like?"

1788 likes

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

344 likes

The image features the title 'HOW TO BUILD YOUR MIND MUSCLE CONNECTION' with a pink brain and a highlighted glute muscle, emphasizing the link between mind and body in fitness.

This image explains the mind-muscle connection for bicep growth, illustrating concentric, eccentric, and isometric contractions with bicep curl examples to achieve increased strength and faster muscle growth.

The image describes 'Mindset Shift' and 'Visualization Techniques' as crucial methods to improve mind-muscle connection, focusing on engaging targeted muscles and mentally picturing muscle work.

Big Gains & Glutes = Strong🧠Mind-Muscle💪Connection

Let's talk about the all-important 🧠 mind-muscle💪connection. It's not just about going through the motions; it's about really tuning in to the muscles you're working. So, when you're hitting those squats or curls, focus your mind on the muscle you're targeting. Feel the

1080 likes

A woman in athletic wear stands in a gym, with text overlay "HOW TO build a workout split (for fat loss & muscle gain)" on the right.

A black background slide titled "HOW TO BUILD A SPLIT" listing 5 key points for muscle gain and fat loss, including determining gym days, hitting muscle groups, scheduling rest, recovery, and adding cardio/core.

A black background slide presenting two beginner workout split variations, each a 3-day split with 1 cardio day, detailing daily exercises like full lower body, push, pull, and rest days.

HOW TO BUILD A WORKOUT SPLIT

If you’re confused on how to build the right split : start here! ⬆️ All of the combinations of splits I listed here are designed for strength training and more “body building” style splits because they are comprised of training individual muscle groups on different days In addition to weight

2013 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

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

69 likes

✨ 7-Day Fat Loss + Muscle Plan

This plan is designed to help you burn fat, build muscle, and stay consistent without overwhelming your body. Each day focuses on a mix of walking, strength exercises, and rest, so you can stay active while allowing your body to recover and grow stronger. The key is balance: * Strength days b

757 likes

A graphic titled 'HOW TO BUILD MUSCLE & LOSE FAT AT THE SAME TIME (SCIENCE-BACKED)' introduces body recomposition. It explains that it's possible to build muscle and lose fat simultaneously with the right strategy, encouraging users to swipe for more details.

Titled 'Focus on These 4 Pillars,' this slide outlines the scientific foundations of body recomposition: resistance training, high-protein intake, a slight calorie deficit or maintenance, and good sleep and recovery, emphasizing their importance.

This slide, 'Training Tips,' advises lifting 3-5 times weekly, prioritizing compound lifts like squats and hip thrusts, and using progressive overload. It also suggests adding glute- and core-specific accessories for body shaping.

Build Muscle & Lose Fat at the Same Time 🌿🤍✨🫶🍋

Yes, you can build muscle and lose fat at the same time 🔥 This is called body recomposition — and it’s totally doable (and backed by science). If you’re eating enough protein, lifting consistently, and recovering well, you can get leaner, stronger, and build the body you want — without crash di

28 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

197 likes

A smiling woman in black activewear poses in a gym, with text overlay 'Tips To keep Your curves While losing Fat! Swipe' and a 'GOT GLUTES' sign in the background.

An infographic titled 'Tips to Keep Your Curves And Lose Weight' displaying six illustrated tips: Strength Train, Calorie Deficit, Prioritize Protein, Low-Impact Cardio, Get Enough Sleep, and Avoid Overtraining.

Text listing the first three tips for maintaining curves while losing fat: Strength Train Consistently, Stay in a Mild Calorie Deficit, and Prioritize Protein, each with an emoji.

Tips To keepYour curvesWhile losing Fat!

🔥 1. Strength Train Consistently Focus on weight training 3–5x/week to build and maintain muscle, especially in the glutes, thighs, and upper body. ⸻ 🥗 2. Stay in a Mild Calorie Deficit Avoid drastic cuts. A small calorie deficit (250–500 calories/day) helps burn fat without losing musc

221 likes

Dumbbell Only Workout to Lose Fat & Build Muscle💪🏽

Exercise 1: Goblet squat Exercise 2: Romanian Deadlift Exercise 3: Stationary Lunge Exercise 4: Bulgarian Split Squats Exercise 5: Glute Bridge Do each exercise for 10-13 reps & complete 3-4 sets🔥 #legworkouts #strengthtraining #tonedbody #gymhelp #weightlifting

93 likes

A graphic titled "THIS OR THAT" asks "Machine or Free Weights Which is better for GLUTE GROWTH?" showing a person's legs on a leg press machine, with cartoon characters and arrows pointing to the options.

A comparison graphic showing a Barbell Hip Thrust on the left and a Smith Machine Hip Thrust on the right, with a "VS" in the middle. Text indicates to see the description for explanation.

A comparison graphic showing a Split Squat on the left and a Single Leg Leg Press on the right, with a "VS" in the middle. Peach emojis and decorative lines are also present.

Which Exercises Build Your Glutes More?!🍑

❓Barbell Hip Thrust vs. Smith Machine Hip Thrust: 🍑Better for Glute Growth: Smith Machine Hip Thrust 🍋Explanation: The Smith machine allows for proper form, greater weight progression, and decreased risk of injury, providing optimal conditions for tearing and growing the glute muscles. It als

93 likes

A woman in a black sports bra and light shorts takes a mirror selfie, showcasing her lean physique. The text overlay reads "WHAT I EAT IN A DAY TO STAY LEAN."

A breakfast meal featuring an egg wrap, made with a low-carb tortilla, eggs, spinach, feta cheese, and tomato, served alongside a sugar-free iced coffee.

A brunch plate containing scrambled eggs with green onion, turkey bacon, mini bagels with cream cheese, half an avocado, and sliced strawberries.

What I eat in a day to stay lean & build muscle 💪🏽

Everything I ate in a day to stay lean ✨ My diet is high protein focused with a goal of 125g a day (minimum) Breakfast: - Egg wrap & sugar free iced coffee Lunch: - Brunch plate Snack (1): - Coconut Greek yogurt bowl Snack (2): - Barebells protein bar - EHPlabs Oxyshred

2255 likes

30 min full body workout |build muscle -tone up🔥

Stronger every rep . This full-body workout will help you tone up, build lean muscle, and boost confidence. No excuses, just result. Save and try✅ #womenfitness , #workoutroutine , #fitnesstips , #gymmotivation , #workoutmotivation Texas

96 likes

The title image for "SKINNY GIRL SUMMER Weight Loss Hacks" features colorful kayaks on a lake with forested mountains under a bright blue sky, suggesting summer activities and a healthy lifestyle.

A text slide titled "HOW TO STAY ACTIVE WITHOUT FEELING LIKE YOU'RE 'WORKING OUT'" lists outdoor activities like surfing, hiking, gardening, jump rope, walking, and picnic sports to burn calories and boost joy.

A text slide details "Low-Impact Summer-Friendly Workouts" including sunrise/sunset yoga, water Tai Chi, Zumba in the park, and walking meetups, emphasizing choosing enjoyable movement for fat-burning.

Lose Body Fat While Enjoying Your Summer ☀️🤿🍡🌊

🌿 1. Move with Purpose (But Make It Fun) a. Green exercise – like beach yoga or hiking Nature’s legit trainer: studies show “green exercise” in natural spaces boosts mood, self-esteem, and stress reduction morethan indoor workouts—and water-filled environments are especially potent. b. Surf

991 likes

A store aisle displays shelves filled with various protein shakes and supplements, including different brands and flavors. The image has a text overlay about building muscle.

A hand holds a 4-pack of protein shakes in a 'Cake Batter Delight' flavor, showing nutritional information like protein, calories, and sugar content. The image includes a text overlay.

A hand holds a 4-pack of protein shakes in a 'Cookie Dough' flavor, displaying nutritional details such as protein, calories, and sugar. The image features a text overlay.

Build muscle 💪 fat

💵 Price: 8.99 for a pack of 4 All located at your local Target #target muscle tank #musclegains #muscle tank #summerbod #bodytransformation #target weighted stuffy #target #targetfinds #protein #buildmuscle

622 likes

HACKS TO BUILD MUSCLE 🔥🔥🔥

If you want to build muscle and see results in your fitness journey, nutrition is very important! One of the most important things you can do for yourself is to consume more protein. I always like to eat somewhere in between 25g - 30g minimum of protein per meal. I find that lean sources are the be

50 likes

A woman in black activewear takes a mirror selfie in a gym, with a large text overlay 'Macro Cheat Sheet' and bullet points for 'Tracking Macros', 'Meal Planning', and 'After Workouts Meals'.

A macro cheat sheet categorizing foods by nutritional needs like carbs+fat, high volume low macros, carbs, protein, fat, fruits & veggies, and beverages, with illustrative food icons.

A macro cheat sheet continuing food categories for carbs+protein, protein+fat, and condiments, providing examples for each, alongside fruits, vegetables, and beverages.

How to Track Macros and Build Muscle

✨Macronutrients: Proteins Carbohydrates Fats ✨Proteins: Building blocks of muscles and tissues. Sources include lean meats (chicken, turkey, fish), eggs, dairy (yogurt, cheese), legumes (beans, lentils), and plant-based protein sources (tofu, tempeh, seitan). ✨Carbohydrates: Main sour

3061 likes

🥣 7 Dessert Like Overnight Oats to Build Muscle! 💪

Stop eating boring breakfasts! 🥱 If you’re trying to hit your fitness goals but have a massive sweet tooth, these 7 high-protein overnight oats recipes are about to change your life. They literally taste like dessert but pack 30g+ of protein with zero cooking required! Perfect for busy mornings,

111 likes

5 NUTRITION HACKS TO BUILD MUSCLE AND SHRED FAT 🔥

📌 READ ME!! Your nutrition is the main driver of your progress. Without proper nutrition you won’t build muscle or lose weight. So here are 5 nutrition hacks to help you tone up and shred fat: 1️⃣: Start your morning with a high protein breakfast. This is going to give you a head start

23 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

Serious Muscle Gain in 6 Months - The Plan🔥😱😍

Hi Ladies, I miss y’all .. 🥂💝 So this my workout plan for the next 6 months. I am starting today 😉💪🏾 and I am challenging you to take that leap of faith and challenge yourself as well… Swipe above for the full 6 months plan: This is the first month plan starting today: (It doesn

71 likes

How to build muscle & burn fat🫶

Gaining muscle requires a combination of strength training and a well-rounded nutrition plan to support muscle growth. Here's a guide to help you fuel your body with the right foods for muscle gain. #muscledefinition #muscleforweightloss #help support muscle development #musclerecovery

90 likes

Build a Sexy Back with This Exercise ✨

If you’re looking to build a strong, defined back, the Bent Over Cable Row is a must-have in your workout routine. This exercise targets your upper and middle back muscles, promoting better posture and increased strength. Here’s a quick guide to help you perform it correctly: Step 1: Setup Atta

99 likes

5 HACKS TO BUILD MUSCLE AND LOSE WEIGHT🔥

❗️READ ME TO LEARN❗️ Here are 5 hacks to help you build muscle and lose weight at the same time: 1️⃣: Use the 80/20 eating rule. Get 80% of your diet from whole, nutrient-dense foods, and 20% of your diet from your other favourite foods. This will make your weight loss more sustainable and

19 likes

Low-Inflammatory Meals to Build Muscle & Lose Fat

Eating clean isn’t just about calories, it’s about reducing inflammation so your body can finally feel its best! These meals are easy to make at home and I definitely see the benefits of sticking to mostly Whole Foods in my meals 👩🏽‍🍳🥙 #healthyeating #antiinflammatorydiet #mealideas #f

1324 likes

See more