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🍋Reasons due to your gym routine:
🍋Lack of intensity
After a period of time you may experience a plateau. This can occur if you avoid moving your weights up and stick to the same 10 - 12 rep range for extended periods of time. Incorporate progressive overload into your workouts and do your own personal research on the subject to get past your plateau!
🍋Improper form
Not only does improper form come with a larger risk of injury, but it is also a lot more difficult to build muscle if muscles aren't being engaged the right way.
🍋Overtraining
If you overtrain, your muscle fibers tear and your body does not have enough time to heal the muscles before you go back into the gym and tear the fibers again. A plateau or decline in athletic performance and or inability to train at the level you usually do will occur and is the first sign that you are overtraining.
⚕️Reasons due to your diet:
⚕️Not enough protein
You should be consuming .8g of protein per
Ib of LEAN body mass.
For example: I weigh 130lbs at 15% body fat.
So 130 x 15 (my body fat) = 19.5 (weight of fat
on my body)
Then I subtract 19.5 from my weight which leaves me at 110.5 (this is my lean weight with no fat).
Next multiply 110.5 x .8 (multiplier for amount
of protein I should consume = 88.4g of
protein is the minimum amount of protein I need to be consuming to make gains
⚕️Not eating enough
without a calorie surplus to give your body the proper nutrients, muscle growth cannot occur. The only time it can is to be overweight and have a lot of fatty tissue to support muscle growth. I know nobody wants to gain weight but if you want to gain muscle you are unfortunately going to have to gain weight to achieve your goals!
⚕️Poor gut health
This can lead to lack of nutrient absorption. It is important to maintain a healthy gut and not JUST focus on your outward appearance. Lots of low calorie and "diet" foods can negatively affect your gut health.
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