Weekly motivation for you all. Keep after your goals keep setting out time to love yourself. Staying fit and active is key. Can’t forget about those legs though. Shout out to one of the best workout partners ever @brandonrashod . We were killing it with the quads and glutes. We did some calfs to but didn’t get to show it off. Getting ready for the NPC branch. #motivation#fitnessmotivation#fitness#npc#branchwarren#encouragement#glutes#legs
I’ve also increased my cardio. I was doing about 15 minutes 3-4 times a week and typically just to warm up for weights. I’m picking it up a bit so that I can speed up my results a bit, but not too much as I do not want to burn out my metabolism. My metabolism seems to be working great right now so I do not want to have a huge caloric deficit and I do not want to have an excess amount of cardio. Everything in moderation 😊
Incredible change happens in your life when you decide to take control of what you do have power over instead of craving control over what you don't. 💪
Thank you for motivating us @iamsanjanadalak
She says “This is my transformation
Specially lower portion
See my fat percentage in 2017 nd in 2018 muscle ( glutes )
Gained More muscle mass bt one thing best ( no fat )
With beauty symmetry
From 2017 to 2018
By #xtreme fitness gym .
. ✅✅
Well that's very important that feminine look 👆🏻see what I did ?
Progress take time and I have to keep reminding myself that .
Patience is a virtue that I often lack nd more important part my glutes coz in 2017 had fat percentage bt in 2018 more best improvement but if we are patience and trust tha process, change with occur.
The far my left photo was my first pic in black bikini when I was compete in 2017
The right is in blue bikini 2018
You can see my lats nd back nd specially hips
2017(gold ) 2018 (gold) IBBF .
Turn on post notifications ↗️
.
.
As always .......
Open to Dms and questions
Email: sanjanamissindia1995@gmail.com
thnk you so much my coach ( Suhail Rana )
#2017#2018
Follow these page for best repost
@ibbf_india
@team_ibbotw
@ibbfofficial
@ibbff.indiaofficial
@bodyband_india
@bodybuildersofindia
@indian_bodybuilding_page
@the_indianbodybuilding
@team_ibbotw
#confidentwomen#confidence#power#improvement#improve#confident#improvements#bestpix#best#transformation#physique#symetry#fitnessjourney#fitnessmotivation#fitnessmodel#fitnesslife#fitnessfreaks#fitnessgirl#abs#deltoids#sexythighs#glutes#hamstrings#quads#calves#ibbf ”
@thexbands - Great exercises from @ampollo FIRE GLUTE-FOCUSED WORKOUT 🍑🔥 (hit that save button and tag ya girls)
.
Y’all asked, so here it is. An example of my shrink yo thighs, while keeping the booty round workouts 😋
.
CIRCUIT #1 x 3 (60s rest between circuits)
1️⃣Double banded hip thrust x 20 reps
2️⃣Banded kneeling squat x 20 reps
3️⃣Seated band abduction x 20 reps
.
CIRCUIT #2 x 3 (60s rest between circuits)
4️⃣Single leg banded hip thrust x 10 reps
5️⃣Banded kickback x 20 reps
6️⃣Lateral shuffle over x 20 reps (each leg)
.
FINISHER x 2 (30s rest between circuits)
🔥Banded glute bridge, w/ feet up x 20 reps
🔥Banded glute bridge walk out x 20 reps (each leg)
.
#thexbands#xbands#bootyexercises#bootybands#bodybuilding#sunday#sundaybumday#hipthrusters#gluteguide#glutes#wod#wow#beautiful#beastmode#gains#Motivation#fitgirlsguide#fitgirls#workoutbands#workoutvideos
2x8 | 133 lbs | Set 6/6
•
•
RIP to my shins.. Forgot my clips and chalk.. again 🙄 no #hookgrip today, although I thought about it when I readjusted for the last two reps.
Almost every person I talk to agrees that social media makes them sad, insecure, lonely, and overall feel terrible about themselves. Everyone thinks they’re special....and the truth is, at the risk of sounding cheesy, they are. But not every special quality is marketable the way something like being “super fit” is. You’re a great friend? A whiz with numbers? A fantastic writer? These are all amazing things. Just because you don’t have 100,000 followers doesn’t mean you don’t have just as much to be proud of as the fitspo with a huge following. It’s easy to let numbers, little hearts and comments dictate how we feel about ourselves. But sometimes all we need is a different perspective and to log off social media.
it was still #yoga thursday but day 3 wasn’t going to train itself 🏋🏽♀️
***
i’m half way through week one of this 12-week challenge and i am so motivated
***
it has been a hot minute since i’ve been this sore but it feels so good to be pushing myself again. i can already feel myself getting stronger so bring it on @nickbarefitness this gal is ready to #embracethesuck 💪🏼
***
did 10 x 4 weighted walking #lunges on monday and my #glutes are still crying 🍑
Throwing it back to two nights ago with the baby cakes at our studio. Late night workouts at the studio after a full day of grinding just became my new fave thing 🏋️♀️💕 #strongsassyfitness#teamsassy#slay @jordonalves .
.
.
.
.
.
I do not own the right to this music
2 days out from the @jaycutler Classic!! Low on carbs but I had to get my squats in today of course!!!
•
•
•
•
Got 315lbs for 10 reps/365lbs for 8 reps/405lbs for 3 reps then ended off with 315lbs for 14 reps!!
I forgot to post these yesterday after my killer leg day. I did these exercises at the end of my workout and my booty was on fire!!!! You should try to incorporate bands into your workouts, they are amazing and you can really feel your muscles working hard. I used the heaviest resistance band possible with exercises and did 4 sets of 20 reps each leg. With the second one, you should be keeping your foot flat and kicking it upwards towards the ceiling. I was feeling the burn after all these babies for sure!!! Give them a go!! 🍑🔥😅💪🏻
happy thursday everyone!!!🌻
I demolished my poor little glutes🍑 and hammies in today's leg session.☠️
___
I felt so off today. I don't know what it was. But everything felt off in some way. So my workout wasn't the best I've ever had but it was good enough and at least I went and got a workout in👍🏼
___
🔥FULL WORKOUT🔥
✖️Pause Squats-- (4x6-8) w/ 2sec pause at bottom. These are tough if you choose the right weight!!💪🏻
✖️Split Squats SS Barbell RDL's-- (4x12) I stood on a step for extra depth and a better burn in my hamstrings & 🍑.
✖️Dumbbell RDL's SS Hip Thrusts-- (4x12) I went up to 195 lbs on hip thrusts for 12-15 so that was a win💯
✖️Hamstring Curl Machine-- (4x12) I added a 2-3sec negative and its totally burns out your hammies.
✖️Abductor Machine-- (4x20) 10 regular and 10 pulses ‼️TRY IT OUT‼️
The bulk is on!
Same Carb Cycling diet.
-
Just adding in 125g of carbs per day which equals an extra 500 calories.
-
Which equates about 1 pound per week (if 1 lb=3500 calories)
-
#TransformationTuesday
- 9 months
163 lbs - 181 lbs
8% drop in BodyFat
-
Getting in the Gym Daily was the Easy part.
Figuring out and re-programming my Metabolism was the hardest:
-6 meals per day (shakes included)
-Figuring out how many calories I needed to consume to slowly put on muscle, and using Carb Cycling and Carb Timing to take fat off at the same time
-I taught myself how to look at a plate of food and figure out it’s macronutrient breakdown (Protein/Carbs/Fats)
-
Can’t wait to see what a year of progress looks like!
-
Sorry, last post of the day I swear 😂
#TransformationTuesday -
2 months of Back progress.
Switched to Working out Back 2x per week instead of 1x a week.
-
Day one focused on back width
-
Day two focused on back thickness
