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What’s your favourite flavour?
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Today is !

DYK know that 1️⃣ in 2️⃣ adults with type 2 is unaware of their condition.

Invest in yourself and your body and it will thank you!

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Bslim provide the best meal replacements and protein powders in the game.
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1,000 CALORIES
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To aid your next workout head over to bslim.co.uk
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Fruit is loaded with nutrients and is good for you. However, the calorie content of different fruits varies pretty substantially. That doesn’t necessarily make any fruit “better” than another but you may want to select lower calorie ones when dieting and perhaps more calorie dense ones (like bananas) if you’re trying to gain weight.
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I ate at least one banana everyday for years until I realized how calorie dense they are compared to watermelon and most other fruits. That is when my watermelon obsession started. It took me nearly 30 years on this planet to discover that not only do I like watermelon more than bananas, but watermelon is significantly less calorie dense and more filling.
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Whereas I could eat 100 calories worth of banana in a few bites, 100 calories of watermelon is so much more volume and significantly more filling. So, I decided to take this comparison to the next level and see what 1,000 calories of each looks like. Obviously, no one is eating 1,000 calories of bananas or watermelon at once (although I could). However, 9 regular sized bananas (about 2.5 lbs) and 1 huge watermelon (about 7.5 lbs) each contain 1,000 calories. So, you can basically eat 3 times the amount of watermelon as banana for the same calories 😁. Swipe left for a useful post showing how many calories are in 100 grams of a bunch of fruits.
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Why should I start exercising?

Regular exercise helps lower blood pressure and cholesterol levels. Two major risk factors for heart disease. Improve your mental health and mood with an exercise routine. Exercise keeps your metabolism elevated even after your workout, and continues to burn more calories even at rest.
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bSlim meal replacement shakes bSlim meal replacement. Clinically proven fat-burning technology, delicious tasting, protein rich shake, packed full of goodness.

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Get that summer body!
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bSlim updated their information in their About section.

Could you take on the 75 day fitness challenge?
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These are the rules

Follow a diet. Although he doesn’t specify which foods this includes, he doesn’t allow alcohol or “cheat meals.” It’s unclear what qualifies as a cheat meal. Bslim do offer a range of fitness nutrition at bslim.co.uk .

Work out twice a day for at least 45 minutes. One of these workouts must be an outdoor session.

Drink 4 liters of water per day.

Read 10 pages of nonfiction a day.

Take a 5-minute cold shower.

Take progress photos every day.

If you fail one day you have to start again!
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✳️How to be SMART about fat loss✳️⁣
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The most important step when wanting to lose fat is to focus on nutrition. What you eat CAN and WILL make all the difference. If you combine nutrition and fitness, the results will be even better! Eating in a calorie deficit, but choosing nutritious foods will make you lose that annoying extra fat in a healthy way.⁣
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Remember, losing weight is a way of becoming healthier, so do not go for crazy restrictive diets that might get you ill and where results won't last long. Also, weight training is a very effective way of burning fat.⁣
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Cardio and HIIT are also important for overall body and mental health and body condition.⁣
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Who here has done a restrictive diet, lost weight but soon gained most or all back when you stopped?
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🚨BUILD A CHEST🚨

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So here we have a bodyweight chest workout that will help you hit your chest from all angles without the use of weights!
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Aim for slow controlled reps and Rest for 1 minute between sets!⠀⠀
Tag a friend that would enjoy this workout!!⠀⠀⠀⠀⠀⠀
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LOSE FAT WITHOUT CARDIO⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Follow 👉 .fitness

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Even though cardio is good for your health and can be a great tool to help you burn some extra calories - it is not necessary to lose fat 🔥⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you wanna lose fat, your main focus should be a calorie deficit and heavy resistance training 🏋🏽‍♂️⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
I am not saying cardio is bad and that it doesn’t have its place in a training program - but it all depends on your goal 👊⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
If your goal is to lose fat, you don’t need endless amounts of cardio in your program. In fact you don’t need it at all 😉
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Hopefully this post provides something informative for you, let me know in the comments your thoughts and questions.👇

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Save this Fat Loss Pyramid so you can refer to it later 🔥💯

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Intermittent fasting. Let’s smash those goals! Don’t forget to check our site!
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What’s the BEST workout split?” by ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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A few factors that determine the best workout split for you:⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔹Schedule/Availability⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔹Training Age⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔹Preferences⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔹Adherence⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Your training age will aid in determining how much volume (sets, reps, weight) you’ll need to progress. Simply put…a brand new trainee is going to need WAY LESS time & effort in the gym than someone more advanced that’s been training for decades.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Preferences and adherence are important as well. Being consistent is the KEY to success. If you pick a 5x per week split, but end up missing half of them, you would have been better off with a 3x per week setup that you could have been more consistent with it.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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For example, let's look at the schedules/preferences of two individuals:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Person 🅰️: Prefers to workout 3x per week for 60 min after work⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Person 🅱️: Prefers to workout 5x per week for 30 min at lunch⠀⠀⠀⠀⠀⠀⠀⠀⠀
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As you can probably infer, the 'ideal' split is probably going to look quite different between the two. . Attempting to follow a training split that doesn't mesh with your lifestyle is like trying to fit a square peg in a round hole…it never seems to work that well. 😅⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Also, don’t get caught up in thinking “I want to progress faster so I’ll do the ‘Advanced’ split…⠀⠀⠀⠀⠀⠀⠀⠀⠀
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More isn’t necessarily better. 💯⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Don’t overcomplicate this!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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FOLLOW .fitness for daily tips and tricks!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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💥HIIT CARDIO: MYTH VS. FACTS💥⁣⁣
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Follow .fitness for 🔑 fitness and nutrition tips⁣⁣
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If you’ve ever done a Tabata or a HIIT class, you’ve probably fallen prey to the bastardization of the acronym HIIT.⁣⁣
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Unless your class was 10 to 15 minutes, you weren’t doing true high intensity work.⁣⁣
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A Tabata, for example, is a 4 minute set of 20 seconds on/10 second off all-out work. The 20 seconds of work should be at or near maximum intensity.⁣⁣
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4 minutes should wipe you out. If it doesn’t, then you weren’t working hard enough. Tabata classes have taken this 20 seconds on/10 seconds off protocol and made it into a 45 minute class.⁣⁣
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That’s not a Tabata - that’s circuit training. It’s the same way with a HIIT class. A more appropriate term would be a MIIT class (medium intensity).⁣⁣
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Why does this matter? Well - for one - you’d see better fat loss results from doing truly high intensity work with your interval training. You want a large disparity between your high intensity portion and your low intensity portion.⁣⁣
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Quit jogging slowly and then jogging a little faster for your high intensity portion! Push yourself to at least 90% of your top speed - then rest completely or walk.⁣⁣
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I recommend 2x/week for 10-15 minutes for the average individual. If you want to do the assault bike or a stationary bike instead of the treadmill, have at it.⁣⁣
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A 1 minute fast/90 seconds slow interval is a great place to start if you want to do intervals.⁣⁣
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Oh, and make sure you have a decent base of about 8 weeks of steady state cardio before diving in to this protocol.⁣⁣
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i hope this has helped you as much as it has helped my clients!⁣⁣
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WHY YOUR WRIST HURTS ON THE BENCH PRESS
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Great post here by my friend Brendon showing us the correct way to grip the bench press barbell while benching. I used to have wrists issues back in my earlier days of lifting and it was because of this slight tweak to where I changed my fist being pointed to the ceiling that made the difference. Please read what he has to say down below!
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"Wrist pain is common, especially during the bench press. One cause of this pain is poor hand and wrist posture. By holding the bar too high up in the hand, your wrist can bend during the bench press, causing pain and giving you a weaker benchpress.⁣
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Grip the bar lower on your hand instead and keep your wrist neutral, stacking your joint under the bar to ensure the safest and the strongest bench press!⁣"
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Hope that helps!

If you made it this far please comment below "STACKED JOINTS" or tag/share with a freind as it helps me to see that I'm making a difference in your fitness goals. As always have a great day!
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*LATERAL RAISES: WHY CABLES MIGHT BE "BETTER" FOR HYPERTROPHY*
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Great visual here by my friend Eugen, it's been some time since I've done cable work but I'm tempted now to pick them up again. Take a gander and read what Eugen has to say down below.
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"While TUT (Time Under Tension) alone is overrated for hypertrophy, here are a few reasons why performing the exercise with cables might be a better idea. -
Performing lateral raises with a cable pulley maintains continuous tension over the muscle both in the eccentric and concentric phase of the movement. On the other hand, when we perform lateral raises with dumbbells, the tension over the medial deltoids is almost nil at the starting point or at the ending point of the eccentric phase. Also: when using dumbbells, many people tend to swing their arms through momentum, not providing any tension to their muscles whatsoever. And this can be prevented with the cables too, atleast in most cases.
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Another great variation when training your side delts with cables might be tilting to the side/"leaning away" , which seems to take load off of the supraspinatus muscle and isolate your deltoids more, study shows: https://www.ncbi.nlm.nih.gov/m/pubmed/7552678/
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Anyway: should you ditch your DB side raises completely? No that's not the goal of the post. However, if you want to provide constant tension through the entire range of motion of the exercise, and prevent yourself from cheating on your reps, considering on adding these variations to your shoulder training arsenal might be a great idea.
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🔥🔥🔥TAG somebody who wants to grow some pumpkin delts!" If you made it this far please comment below "DELTS" as it helps me to see that I'm making a difference in your fitness goals. As always have a great day!
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Let's discuss Reverse-Pyramid Training today!
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When lifting weights, most people tend to start the session by lifting relatively light weights close to failure and then gradually build up to their heaviest sets. This is often referred to as traditional "Pyramid Sets" in which you ease into lifting heavier weights.
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A drawback of this training structure is that performing "light" sets close to failure generates fatigue [1], which then can affect your performance on the heavier/low-rep sets. If you want to express your max strength potential while using heavier weights, it's a good idea to prioritize your heavy sets by performing them first.
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This is often referred to as "Reverse Pyramid Training" (RPT). The goal here is to spend most of your energy on your heaviest overloading sets and then use the lighter sets later in your workout as "back-off" work. RPT is one of the many training structures that can work well for those focused more on strength development.
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It's important to note that when you perform your heaviest sets first, your warm-up starts playing a more important role. In both performance and injury prevention.
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References:
1. Simão, Roberto, et al. "Influence of exercise order on repetition performance during low-intensity resistance exercise." Research in sports medicine 20.3-4 (2012): 263-273.