Pt_umair

💥12 weeks Muscle building body transformation
Starting weight:69kg ,currently weight:75kg
Arms gone up by 1 inch.
Chest gone up by 3inches
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☀️Sunday funday

Sun light Good sources of vitamin D
The body creates vitamin D from direct sunlight on the skin when outdoors.

Individuals with vitamin D deficiency (25-hydroxyvitamin D levels below 50 nmol/L) exhibited notably reduced levels of total testosterone and s*x hormone-binding globulin (SHBG) in comparison to those with vitamin D insufficiency and optimal levels (statistically significant with p

5. “Make it simple, but significant” – Don Draper
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💪🏽 flex Friday Lets gooOooO

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Fitness is not about being better than someone else, it’s about being better than you used to be.
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It’s not selfish to love yourself, take care of yourself, and to make your happiness a priority. It’s necessary.”
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💪🏽Push yourself because no one else is going to do it for you.
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Photographer 📸
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“A strong person and a waterfall always carve their own path”

Photographer 📸

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Back gains its time to level up ⬆️

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🤫Joining Avatar gang🤣
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👀2022 body goals achieved .
2023 new goals coming soon.🛠️
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🗣Another transformation Nimma wanted to drop body fat while retaining muscle mass.

✅goals achieved body fat dropped by 6%.

Time frame : 2 months
Waist down by 2 inches
Face fat dropped ✅
Chest fat droppped✅.
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👁 IT'S YOU VS YOU! The Journey. Don't let them stop you. The only person you need to be better than is the person you were yesterday.
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12 weeks body transformation
Total fatloss :10.5kg

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🥳Summer body ready its time to go for next holiday

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🗣 "Work out. Eat well. Be patient. Your body will reward you."

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⛓The Benefits of Weighted Vests and Body Weights

There are multiple benefits to adding weighted vests or body weights to your fitness routine. For one, weighted vests can help in developing strength, endurance and cardio by increasing your body weight.

Adding mass can influence the ways your muscles stress and strain during workouts. By adding it, more force is exerted which, in turn leads to faster energy depletion. Both experiences can also affect your breathing pattern and how much oxygen you take in as you train.

Stressed muscles, increased breathing and depleted energy may sound negative for progress. But they are, actually, quite the opposite. As your body learns and adjusts to these factors, your strength, endurance and cardio can see positive results.

Additionally, wearing weighted vests and body weights can add variety to your workouts. With weighted vests, you can mix up the stresses placed on your muscles throughout your session. Plus, the added bodyweight can be useful in multiple exercise sectors. From plyometric movements to bodyweight exercises to even simply walking, using weighted vests can spice up most training programs.
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🟢Summer bodies are made in winter so don’t wait for summer start preparing now💪🏽
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🪄 EIGHT TIPS TO HELP YOU BUILD MUSCLE MASS

Building muscle requires a positive energy balance, which means that you must take in more calories than you burn.

You need roughly 2,800 calories to build a pound of muscle, largely to support protein turnover, which can be elevated with training. By following these eight tips, you’ll be able to build muscle mass more efficiently and quickly.

Your body can build at most around about 227g of muscle each week, so if you eat too many extra calories trying to build more muscle, you will gain excess fat, too.I would suggest consuming an extra 250 to 500 calories per day.

If you gain fat easily, stay on the lower end of the range, and if you find it difficult to gain weight in general, aim for the higher end of the range.

It will take a bit of trial and error to find the right amount of additional calories to build muscle and stay lean.

1. EAT BREAKFAST TO HELP BUILD MUSCLE MASS

2. EAT EVERY THREE HOURS

3. EAT PROTEIN WITH EACH MEAL TO BOOST YOUR MUSCLE MASS

4. EAT VEGETABLES WITH EACH MEAL

5. EAT CARBS BEFORE & AFTER YOUR WORKOUT.

6. EAT HEALTHY FATS

7.DRINK WATER TO HELP YOU BUILD MUSCLE MASS.

8. EAT WHOLE FOODS .
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How to eat healthier meals

It can be tricky to know what to do with your meals if you're trying to lose weight. Here are some quick tips to help.

Veg: go for 2 or more
Aiming for 2 or more portions of veg in a main meal means half your plate.

Protein: prize it!
Always include some protein – like beans, pulses, fish, eggs, meat or other types. It helps you stay full.

Carbs: stick to wholegrain
Carbs like potatoes, bread, rice or pasta should make up no more than a third of your meal.

Fish: try twice a week
If you eat fish, try to have 2 portions a week. At least 1 portion should be oily fish like sardines, salmon or mackerel.

Dairy: keep it light and low
Pick lower-fat and lower-sugar options for milk, cheese and yoghurts.

Oils: choose unsaturated
Go for olive, sunflower and rapeseed oil, which have unsaturated fats.

Spreads: be sensible
Choose lower-fat spreads and only eat it in small amounts.

Water: stay hydrated
Drink 6 to 8 cups of fluid a day. Water, tea, coffee, soup... They all count!
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“Respect your body. It’s the only one you get.”
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🗣The best investment you make is your own health.

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🥳 Happy new year 🥳

Here’s to a new year of better habits, positive thinking, clean eating & most of all, loving yourself ❤️

Season greetings wishing everyone happy Christmas 🎄

📸
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Exercise fights depression and anxiety
Releasing - feel good brain 🧠 chemicals that ease depression .
(Neurotransmitters & Endorphins)
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✌🏽 “Life is too short to wake up in the morning with regrets. So, love the people who treat you right, forgive the ones who don't and believe that everything happens for a reason."

📸

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⛓Starve your distractions
feed your focus.

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🙌🏽Nothing truly great comes from a comfort zone.
Believe you can and you will.

📸Photographer
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✌🏽Slow progress is better then no progress. Stay positive and don’t give up.

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🪄 sunday motivation 🤣

You need one thing in life to achieve anything- believe in yourself.

Right Picture {2021}
Left Picture {2009}

Every day is another chance to get stronger, to eat better, to live healthier, and to be the better version of you.

What a difference a decade can make, Have I changed?

💪 💪