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  • I have been assigned this mountain to show others it can be Moved #alpha @sharp_gym
  • I have been assigned this mountain to show others it can be Moved #alpha @sharp_gym
  •  18  8 9 minutes ago

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  • Try adding Russian leg curls to the end of your leg workout. ————————————
    How to do it:
    1️⃣Add a bench to the end of a lat pull down machine
    2️⃣Lock ankles into knee attachment of machine
    3️⃣Control through hamstring slowly lower yourself towards the bench
    4️⃣Gently push yourself up, be sure to pull from the hamstring, using your arms as little as possible when pushing back up
    5️⃣Perform 3 sets x failure ——————————————
    #hamstringworkout #legworkout #exercisetips
  • Try adding Russian leg curls to the end of your leg workout. ————————————
How to do it:
1️⃣Add a bench to the end of a lat pull down machine 
2️⃣Lock ankles into knee attachment of machine 
3️⃣Control through hamstring slowly lower yourself towards the bench 
4️⃣Gently push yourself up, be sure to pull from the hamstring, using your arms as little as possible when pushing back up
5️⃣Perform 3 sets x failure ——————————————
#hamstringworkout #legworkout #exercisetips
  •  78  8 35 minutes ago
  • I saw this book on the shelf today and thought: Hey, this looks cool. Let me give it a read!
    .
    Let me tell you, it literally sums me up to an absolute T. Yes, it’s speaks about being sensitive, but not only in the way in which you might think. It describes people who are wired differently and who perceive the world in a very different way.
    .
    I’ve always had difficulty explaining what goes on in my mind. I’ve always had such a unique and different way of viewing the world and have often been misunderstood as a result. I feel like this book sums up everything I’ve always known about myself perfectly and attaches words to my very creative and uniquely wired mind.
    .
    I see my mind as a blessing now, something to be harnessed and channeled in order to reap its full benefits, and I encourage anyone with a creative mind to read this.
    .
    When we learn about ourselves we give ourselves permission to fall in love with who we are. We open up our capacity for self-love and exploration, expanding our hearts and pushing towards our ultimate potential.
  • I saw this book on the shelf today and thought: Hey, this looks cool. Let me give it a read!
.
Let me tell you, it literally sums me up to an absolute T. Yes, it’s speaks about being sensitive, but not only in the way in which you might think. It describes people who are wired differently and who perceive the world in a very different way.
.
I’ve always had difficulty explaining what goes on in my mind. I’ve always had such a unique and different way of viewing the world and have often been misunderstood as a result. I feel like this book sums up everything I’ve always known about myself perfectly and attaches words to my very creative and uniquely wired mind.
.
I see my mind as a blessing now, something to be harnessed and channeled in order to reap its full benefits, and I encourage anyone with a creative mind to read this.
.
When we learn about ourselves we give ourselves permission to fall in love with who we are. We open up our capacity for self-love and exploration, expanding our hearts and pushing towards our ultimate potential.
  •  14  5 38 minutes ago
  • Abmotivation ✌🏼😊
    Dass ein Sixpack in der Küche gemacht wird und nicht im Gym ist klar aber auch nur teilweise richtig... ☝🏼 👀
    Klar kann man Diäten machen bis man richtig shredded ist aber wenn unter dem "Mantel" keine Muskulatur ist wird man auch keine sehen auch wenn kein Fett mehr da ist. 🤷🏼‍♀️
    ☝🏼Also ist es wichtig die RICHTIGE Balance aus Ernährung UND Training zu finden! ☝🏼 🏋🏼‍♀️🥑🍅
    🤦🏼‍♀️ Gegenteilig genau das selbe! 🏋🏼‍♀️ Wie oft sehe ich Leute die täglich isolierte Bauchübungen machen, vielleicht noch Klimmzüge, Kreuzeheben und Kniebeuge dazu (alles Übungen mit "Core-Spannung" aus Rücken und Bauch) und dann jammern wenn nichts passiert 🏋🏼‍♀️🤦🏼‍♀️ Auch der Bauchmuskel ist ein Muskel! Dieser ist ebenfall für Übertraining anfällig und braucht Erholung 😴
    UND die RICHTIGE Ernährung! 🥑 🍅
    Viele Muskeln wird man niemals sehen ohne eine gute Definition! (Diät)

    #abs #sixpack #sixpackaremadeinthekitchen #alsoingym #absongirls #absongirlss #motivation #eatcleantraindirty #thetruth 📍 Follow @absongirlss for more content
  • Abmotivation ✌🏼😊
Dass ein Sixpack in der Küche gemacht wird und nicht im Gym ist klar aber auch nur teilweise richtig... ☝🏼 👀
Klar kann man Diäten machen bis man richtig shredded ist aber wenn unter dem "Mantel" keine Muskulatur ist wird man auch keine sehen auch wenn kein Fett mehr da ist. 🤷🏼‍♀️
☝🏼Also ist es wichtig die RICHTIGE Balance aus Ernährung UND Training zu finden! ☝🏼 🏋🏼‍♀️🥑🍅
🤦🏼‍♀️ Gegenteilig genau das selbe! 🏋🏼‍♀️ Wie oft sehe ich Leute die täglich isolierte Bauchübungen machen, vielleicht noch Klimmzüge, Kreuzeheben und Kniebeuge dazu (alles Übungen mit "Core-Spannung" aus Rücken und Bauch) und dann jammern wenn nichts passiert 🏋🏼‍♀️🤦🏼‍♀️ Auch der Bauchmuskel ist ein Muskel! Dieser ist ebenfall für Übertraining anfällig und braucht Erholung 😴 
UND die RICHTIGE Ernährung! 🥑 🍅
Viele Muskeln wird man niemals sehen ohne eine gute Definition! (Diät)

#abs #sixpack #sixpackaremadeinthekitchen #alsoingym #absongirls #absongirlss #motivation #eatcleantraindirty #thetruth 📍 Follow @absongirlss for more content
  •  9  1 50 minutes ago

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  • This guy is such an inspiration 🙏💪 send this to a friend!
  • This guy is such an inspiration 🙏💪 send this to a friend!
  •  35  3 1 hour ago
  • Protein (PRO): High PRO intakes are key for LBM growth (Lambert et al 2004) & leucine rich sources show to be superior for stimulating MPS (Norton & Wilson 2009). Therefore any of the above ANIMAL sources can supply an easy 20-30g pro/serving + 2-3g leucine which shows to be an adequate dose to stimulate MPS per meal (Moore et al 2009). While PLANT PRO won’t stimulate as much of an anabolic response as animal PRO (Wilkinson et al 2007) this can easily be fixed by consuming either a greater amount of plant PRO/meal or combining multiple plant PRO to provide all the essential aminos (Gorissen et al 2016).
➖
Carbs: Carbs are our main fuel source for intense exercise & can enhance performance/recovery (Haff et al 2000). Also, by increasing carbs as opposed to fats when bulking you may stay slightly leaner as any excess are far less likely to be stored as fat (denovolipogenisis) often being stored as glycogen or burned off as heat vs fats which can undergo direct re-esterification back into fat (Horton et al 1995).
➖
Fats: Though fats are needed for anabolic hormone concentrations (Volek et al 1997, Salter & Phillips 2011) & overall health (Perez-Jimenez et al 2002, Richter 2003) the advised 20-30% total kcal is (usually) easily achieved via your dietary protein and/or carb sources thus I’d personally advise to keep fats on the low end & increase carbs instead as asides from the above point on keeping you leaner studies have shown higher carb/lower fat diets with the goal of fuelling performance are more effective for LBM gain than lower carb/higher fat diets with the goal of trying to increases anabolic hormones (Mettler et al 2010, Walberg et al 2007).
➖
Hardgainer food: Once the majority of kcals are filled in from nutrient dense foods if you’re struggling to eat any more to be in a surplus then going dirty isn’t always a bad thing (Livingstone & Rennie 2007) & some junk can help you reach your kcal requirements easier as they’re often less satiating
  • Protein (PRO): High PRO intakes are key for LBM growth (Lambert et al 2004) & leucine rich sources show to be superior for stimulating MPS (Norton & Wilson 2009). Therefore any of the above ANIMAL sources can supply an easy 20-30g pro/serving + 2-3g leucine which shows to be an adequate dose to stimulate MPS per meal (Moore et al 2009). While PLANT PRO won’t stimulate as much of an anabolic response as animal PRO (Wilkinson et al 2007) this can easily be fixed by consuming either a greater amount of plant PRO/meal or combining multiple plant PRO to provide all the essential aminos (Gorissen et al 2016).
➖
Carbs: Carbs are our main fuel source for intense exercise & can enhance performance/recovery (Haff et al 2000). Also, by increasing carbs as opposed to fats when bulking you may stay slightly leaner as any excess are far less likely to be stored as fat (denovolipogenisis) often being stored as glycogen or burned off as heat vs fats which can undergo direct re-esterification back into fat (Horton et al 1995).
➖
Fats: Though fats are needed for anabolic hormone concentrations (Volek et al 1997, Salter & Phillips 2011) & overall health (Perez-Jimenez et al 2002, Richter 2003) the advised 20-30% total kcal is (usually) easily achieved via your dietary protein and/or carb sources thus I’d personally advise to keep fats on the low end & increase carbs instead as asides from the above point on keeping you leaner studies have shown higher carb/lower fat diets with the goal of fuelling performance are more effective for LBM gain than lower carb/higher fat diets with the goal of trying to increases anabolic hormones (Mettler et al 2010, Walberg et al 2007).
➖
Hardgainer food: Once the majority of kcals are filled in from nutrient dense foods if you’re struggling to eat any more to be in a surplus then going dirty isn’t always a bad thing (Livingstone & Rennie 2007) & some junk can help you reach your kcal requirements easier as they’re often less satiating
  •  25  2 1 hour ago

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  • Breakfast idea: 4 M size eggs fried on 6 g EVOO, 56g (2 tbsp) cooked barley with 5g of chia, 5g sesame, 5g pumpkin and 5g sunflower seeds
  • Breakfast idea: 4 M size eggs fried on 6 g EVOO, 56g (2 tbsp) cooked barley with 5g of chia, 5g sesame, 5g pumpkin and 5g sunflower seeds
  •  11  1 2 hours ago
  • Is that bench still there? Any of my Australian followers?😅
    -
    📸 @schwarzenegger
  • Is that bench still there? Any of my Australian followers?😅
-
📸 @schwarzenegger
  •  16  1 2 hours ago

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  • Miss my old shape😪
  • Miss my old shape😪
  •  8  1 3 hours ago
  • When it comes to building a complete back, you need to think two things: back thickness and back width. Combine the two, and you’ve got yourself a strong & sexy back.

    _

    THICKNESS🔥- adding thickness to your back comes from your rows. You cannot row enough! Rows are one of the best exercises you should be doing multiple times a week for building your back and maintaining healthy shoulders. There are tons of Row variations out there so make sure you are switching it up from time to time. My favorite row🤔...t-bar rows. Let me know which is your favorite!

    _

    WIDTH🔥- developing width comes from your vertical pulls: pull-ups and pulldowns. This past year I have been hammering away at my pull-ups. I’ll be honest, I wasn’t the best at pull-ups at the beginning of the year. I made a strong effort to get better. Anytime I saw a pull-up bar, I’d knock some out. Now I’m doing sets of 5 with a 45-pound weight attached to me! Soon I’ll barley be able to fit through the door!
    _
    If you’re ready to kickstart 2019 on the right track to building your best body
    ________________________________________________
    #intermittentfasting #topgymtips #irishfitfam #irishfitness #leanbulk #leangains #caloriesurplus #caloriedeficit #musclegain #fatloss #buildmuscle #getstrong #getripped #fatlossjourney #fatlosstips #highprotein #getshredded #nopainnogain #shreddedlife
  • When it comes to building a complete back, you need to think two things: back thickness and back width. Combine the two, and you’ve got yourself a strong & sexy back.

_

THICKNESS🔥- adding thickness to your back comes from your rows. You cannot row enough! Rows are one of the best exercises you should be doing multiple times a week for building your back and maintaining healthy shoulders. There are tons of Row variations out there so make sure you are switching it up from time to time. My favorite row🤔...t-bar rows. Let me know which is your favorite!

_

WIDTH🔥- developing width comes from your vertical pulls: pull-ups and pulldowns. This past year I have been hammering away at my pull-ups. I’ll be honest, I wasn’t the best at pull-ups at the beginning of the year. I made a strong effort to get better. Anytime I saw a pull-up bar, I’d knock some out. Now I’m doing sets of 5 with a 45-pound weight attached to me! Soon I’ll barley be able to fit through the door! 
_
If you’re ready to kickstart 2019 on the right track to building your best body
________________________________________________
#intermittentfasting #topgymtips #irishfitfam #irishfitness #leanbulk #leangains #caloriesurplus #caloriedeficit #musclegain #fatloss #buildmuscle #getstrong #getripped #fatlossjourney  #fatlosstips #highprotein  #getshredded #nopainnogain #shreddedlife
  •  226  1 3 hours ago