HOW I GREW A BUBBLE 🍑 AND GOT LEANER
First of all it is so important to know where your calories are coming from!!
Start off by cutting out sugary drinks, I prefer to drink only water and coffee everyday to avoid drinking extra calories. I eat about 120 grams of protein a day and workout 5 days a week. Other than being in the gym I try to walk as much as possible to stay active.
WORKOUT SPLIT:
Mon- Arms
Tue- back
Wed- LEGS/GLUTES
Thur- chest & run 3 miles
Fri- rest
Sat- rest
Sunday fun day = LEGS/ GLUTES
My fav glute workouts:
Rdls
Bulgarian split squats
Lunges on smith machine
Hip thrusts
Step ups
Sumo squats
Deadlifts
Back extension
Kick backs
I like to stretch a lot after each workout and I 100% recommend Pamela reifs 10 ab workout for beginners
I do abs at least 3 times a week, and when I rest on Friday and Saturday I make sure I still walk a lot.
Achieving a leaner, toned physique often involves a thoughtful approach to both diet and exercise. Understanding the importance of macronutrients, particularly protein, is key to muscle growth and recovery. Aim for a protein intake of around 1.6 to 2.2 grams per kilogram of body weight to maximize your muscle-building potential. In addition to structured workouts, incorporating cardiovascular activities can enhance fat loss and improve overall fitness. High-Intensity Interval Training (HIIT) and steady-state cardio, like running or cycling, are effective methods to boost metabolism. Furthermore, consider tracking your calorie intake using apps to maintain awareness of your dietary habits. Flexibility and recovery shouldn't be overlooked; they are crucial for preventing injury and promoting longevity in your fitness journey. Techniques such as yoga, foam rolling, and proper hydration play essential roles in this process. Each workout session should be followed by stretching to enhance muscle recovery and flexibility. Finally, maintaining consistency in your routine is vital. Setting realistic goals, staying motivated, and seeking social support through fitness communities or workout buddies can make a significant difference in achieving the body transformation you desire. Remember, every small step leads to substantial progress!