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Inverted Rows by - Comment below if you’ve ever tried them or not! They are a great exercise to strengthen your back and progressing into pull-ups! Give them a shot. Hope you guys enjoy this one, if you like my content give me a follow
I make one of these daily and share great tips from the community. -
Need any help? Feel free to contact me through DM’s or email (link in bio) [email protected]
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Repost from
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Consistency is 🔑 here are some things that will help you stay more consistent 💪 -If you enjoy content like this make sure to follow me 😁. - Need help getting started? Click the link in my bio to Train with me 💪 have any questions? Feel free to send me a Dm 📩
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Struggling to sustain your diet? I’m a big fan of a flexible approach to your diet. With tracking and setting a focus on long term healthy eating habits you will find yourself an easier to sustain diet.
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Muscle Building Checklist by ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you are trying to build muscle then all of these are important. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Comment below which of these you struggle with most and which you are the best at. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Caloric Surplus - eating more calories then you burn each day⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Progressive overload - getting stronger and consistently trying to improve in workouts⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Eating quality food, diet is a huge part of this and if your diet isn’t in place then your results are going to suffer. Diet is a HUGE part of this. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Tracking will help you stay consistent and know where you are messing up. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Rest- you need to be sleeping good (7+ hours no light and cold room) also you need to be resting in between workouts and recovering. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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DM me if you need any assistance I would be glad to help. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Tag a friend who could benefit from this post 😁⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Build Strength With Barbells by ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Compound movements are great, doing these 5 movements you should be able to build incredible strength. Make sure you are eating properly, sleeping properly, and using progressive overload to make long term results!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Fitness Pyramid By ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Are you guys focusing on the things that are going to deliver most of your results? This pyramid does a great job at showing the order of importance for reaching fitness goals. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Hope you guys enjoy this one, if you like my content give me a follow ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I make one of these daily and share great tips from the community. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Need any help? Feel free to contact me through DM’s or email (link in bio) [email protected]⠀⠀⠀⠀⠀⠀⠀⠀⠀
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follow me 👇👇👇⠀⠀⠀⠀⠀⠀⠀⠀⠀
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5 Reasons To Do Pull-ups by ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Comment below how many pull-ups you can do, and tag a buddy to see who can do more.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Pull-ups are my personal favorite calisthenic movement. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Hope you guys enjoy this one, if you like my content give me a follow ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I make one of these daily and share great tips from the community. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Need any help? Feel free to contact me through DM’s or email (link in bio) [email protected]⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Are you hungry or just bored?
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Let's face it…
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We as a society have become accustomed to wanting food not only when we're hungry, but also when we're:
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😰 Stressed
🙄 Bored
😀 Happy
😓 Upset
😴 Tired
🤷🏼‍♂️ + Many Other Reasons
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Don't get me wrong here…
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There's nothing wrong with indulging and eating for enjoyment!
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However…
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Allowing our appetites, rather than our true hunger, to dictate the majority of our food intake is a contributing factor to the current obesity problems that we face today.
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When we eat because we are truly hungry, instead of all the reasons listed above, food can serve its true purpose to nourish & fuel our bodies.
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Unfortunately, this is much easier said than done.
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Telling someone to "Just eat when you're hungry" can very much oversimplify a complex issue.
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Take a majority of us for example…
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How many times have you followed a strict meal plan, crazy fad diet, or 30-day challenge that tells you exactly what to eat and when to eat it?
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This type of dieting can eventually lead you to becoming robotic in your eating…
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You can no longer recognize true physiological hunger.
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Instead of eating when you're hungry, you are eating when that piece of paper tell you to eat.
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It’s no wonder that we have the hunger recognition issues that we do…
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Honestly, this is a topic that deserves so much more emphasis that I can give in a single IG caption.
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With that said, I still want you to begin the process of analyzing your own current hunger habits…
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Reflecting on the tips from this graphic can absolutely be a step in the right direction in listening to your body & learning to recognize true hunger.
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Do you struggle with this? Let me know in the comments! 👇
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People often talk about weight loss and fat loss as if they're the same thing.⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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They're not.⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Imagine we have 2 identical twins, called Larry and Barry. Both are overweight and weigh 90 kilos.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Larry decides he's going to lose weight by cutting his calories and doing lots of cardio and over the course of a year, he loses 15kg!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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However, when Larry reaches his goal weight of 75kg, he still can't work out why he's still got some belly fat left.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Barry, takes a different approach. Rather than doing cardio, he focusses on weight training and getting stronger in the gym. Barry also makes sure to eat enough protein to optimise muscle growth and recovery, whilst also making sure he is in a calorie deficit.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The end result is that even though Barry and Larry have lost exactly the same amount of weight, Barry looks much leaner and more muscular than Larry!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This is because Barry GAINED muscle, whilst losing fat. So even though he only dropped 15kg in body WEIGHT, he dropped 19kg of FAT!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Larry on the other hand actually lost some muscle mass, because he didn't lift weights or eat enough protein :(⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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That means only 12kg of the 15 kg he lost was fat.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So, if you're thinking you need to 'focus on cardio to lose the weight first' and then later on intend to start weight training later on.. you're doing it wrong! ⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The time to start lifting weights is NOW!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Want to work with me using a science-based approach to achieve your goals? Join the .academy today!⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Planks by ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Comment below how long you can hold a plank! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Planks are a great exercise for beginners to develop a strong core. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Hope you guys enjoy this one, if you like my content give me a follow ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I make one of these daily and share great tips from the community. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Need any help? Feel free to contact me through DM’s or email @ [email protected]⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Repost from .rogers
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An example of 1,500 Calories.

I get asked regularly, “Oli I’m not sure what to eat, my daily target is 1,500 calories?”
Here’s a great example of 3 wholesome nutritious meals and a snack.
140g of protein 👌

Chicken Meal = 399 Calories

Beef Bolognese = 622

Salmon Meal = 327

2x Boiled Eggs = 140

I believe in 80\20 rule.
I have found this to be the most effective with my clients for sustainable weight loss.

80% Wholesome Nutritious Food.
20% Treats (Refined / Processed)

Tag a friend that needs to see this. 👇

Free Weight Loss Calorie Calculator, Click the Link in My Bio. 🔎 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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💥DUMBBELLS VS BARBELL💥
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Dumbbells and barbells are both very beneficial to use in our workouts. Here is a great comparison of the 2!

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5 Reasons To Do Pushups By ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Comment below how many pushups you can do. Tag a friend to see who can do more 💪⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Hope you guys enjoy this one, if you like my content give me a follow ⠀⠀⠀⠀⠀⠀⠀⠀⠀
I make one of these daily and share great tips from the community. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Need any help? Feel free to contact me through DM’s or email (link in bio) [email protected]⠀⠀⠀⠀⠀⠀⠀⠀⠀
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follow me 👇👇👇⠀⠀⠀⠀⠀⠀⠀⠀⠀
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When you start out counting macros, one of the biggest challenges is eating enough protein, without overconsuming total calories.⁣⁣⠀
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It therefore makes sense to opt for mostly lean protein sources, as these will allow you to hit your daily protein goal without exceeding your calorie allowance.⁣⁣⠀
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Now because I know it will come up in the comments - yes brazil nuts contain more unsaturated or 'healthy' fat and bacon and sausages contain more 'unhealthy' saturated fat. ⁣⁣⠀
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The only point I am making here is that brazil nuts (and nuts in general) are not a great protein source when dieting, because the amount of protein they contain is very low relative to the total amount of calories they contain.⁣⁣⠀
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Want to learn how to lose fat and get lean the right way? Download your FREE guide 'The 5 Fundamentals of Fat Loss' - link in bio
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Muscle Building Checklist by ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you are trying to build muscle then all of these are important. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Comment below which of these you struggle with most and which you are the best at. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Caloric Surplus - eating more calories then you burn each day⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Progressive overload - getting stronger and consistently trying to improve in workouts⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Eating quality food, diet is a huge part of this and if your diet isn’t in place then your results are going to suffer. Diet is a HUGE part of this. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Tracking will help you stay consistent and know where you are messing up. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Rest- you need to be sleeping good (7+ hours no light and cold room) also you need to be resting in between workouts and recovering. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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DM me if you need any assistance I would be glad to help. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Tag a friend who could benefit from this post 😁⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you like my content make sure to follow me⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Repost from
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When embarking on your fitness journey, the path to your end goal is never as simple & straightforward as it may seem.
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Just like a road trip…
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⏳ It may take longer than you expect.
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🚧 You're going to hit roadblocks and obstacles you weren't prepared for.
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Ultimately, there's no quick short-cut to the end…you still have to travel the road yourself.
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Remember…
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🐢 Fitness is a journey, not a sprint (or even a marathon).
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You need to be in this for the long-haul if you truly want to see lasting results.
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You don't have to make a ton of changes all at once, only to eventually burn out & give up on all of them.
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📈 When first setting out, focus on small changes that add up over time…think momentum here. That's what's going to propel you to your end destination.
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💯 The key takeaway is that you are inevitably going to have setbacks, you just cannot let them stop you from continuing the journey.
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Tag someone that needs to be reminded of this!
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💥FULL BODY BAND💥
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Looking for a workout to do with your bands? Here is an awesome full body band workout!
Stick in the 10-20 rep range for each exercise if your bands are heavy enough!

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Caloric Surplus by ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Comment below your favorite food when bulking 💪⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you like my content give me a follow ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If your primary goal is to build muscle then you should be in a caloric surplus. The amount of surplus really depends on the person, their current physique, and exercise history. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you need help getting into a surplus consistently so you can build muscle and get stronger then send me a DM and I will be glad to help out! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you like my content make sure to follow me⠀⠀⠀⠀⠀⠀⠀⠀⠀
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A calorie deficit is the key to fat loss regardless of your body type.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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In fact, body types aren't really a thing.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If an 'endomorph' loses 60 pounds, and becomes really skinny, have they suddenly become an 'ectomorph'?⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And if our new ectomorph gains lots of muscle, has he become a mesomorph?⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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No, they've just changed their diet and exercise regime.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you're trying to lose fat, then stop trying to find the right diet for your body type, and just focus on creating a sustainable calorie deficit.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Want to learn how to lose fat and get lean the right way? Download your FREE guide 'The 5 Fundamentals of Fat Loss' - link in bio⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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CLICK THE LINK IN BIO FOR 100 HOME WORKOUTS
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Each workout comes with demonstrations of each exercise, adjusted levels of difficulty and reps/sets.
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Specifically made to do during lockdown, absolutely no equipment required!
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Enjoy Jpro family ❤️❤️
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💥REST TIMES💥.
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One may be confused on the amount of the time you should rest in between sets. If your are looking to build more strength and increase your lifts, stick to shorter rest times so you have enough time to fully regenrate your power. .
If you are looking to build muscle endurance, stick to shorter rest times so you can put the muscle under more time under tension and train your latic threshold. .
persoanlly i use a combination of both, long rests in my main lift and then short in my assistance lifts. This will definetly pack a punch 🤜 .
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Bulking Breakfasts Made Easy By ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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These are some great options for breakfast when on a bulk. The bottom 3 are great combined! Give some of these a try. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It doesn't matter how much exercise you're doing - if you're eating more calories than you burn then you're never going to lose weight.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And the reality is that a large amount of calories can be consumed in a very short period of time.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Exercise is fantastic for our health, but an overrated weight loss tool⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Controlling your intake should be the primary focus if weight loss is the goal.⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Want to lose fat the right way? Download your FREE guide 'The 5 Fundamentals of Fat Loss' - link in bio ⁣⁣⁣⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Progressive Overload by ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Progressive overload is basically just a way of saying push yourself to improve in your workouts. If you are not improving in your workouts, then you won’t be making much progress. You need to consistently challenge your body and give it new stress so that it can adapt and become stronger. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Comment below if you have any questions, feel free to DM me also! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you like my content make sure to follow me⠀⠀⠀⠀⠀⠀⠀⠀⠀
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💥LOW CAL SNACKS💥
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Are you on that long and hard journey of losing weight? I know how hard it is and I give you credit for taking action towards your health! .
If you are on that weight loss journey, here are some awesome low calorie snacks that you can have that won’t tip your calorie goals off too much! Yogurt and eggs are both great because they pack a lot of lean protein in them.
All of the other foods on the other hand are made up of a lot of water and have very low amounts of calories!
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At Home Leg Day By me, ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Save this workout and give it a try! If you haven't already seen the push and pull days make sure to save those too so you have a full PPL (push,pull,legs) Workout plan. I will be doing a more in depth at home PPL workout plan on my website, www.skinnytoswole.fit (link in bio) So keep on the lookout for that. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you like my content make sure to follow me⠀⠀⠀⠀⠀⠀⠀⠀⠀
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💥Glute Builders💥�.�Follow for more fitness/nutrition info 👍🏼
Tag someone who wants a bigger butt 🤗�.�Here are a bunch of exercises that are great for adding mass to your glutes�.�Most of them revolve around hip extension, which targets the gluteus maximus (the biggest glute muscle). Some of them don’t isolate your glutes as much as pure extension, external rotation or even hip abduction but the goal here is to focus on exercises you can really add weight to
The split squats and leg press can target your quads quite a bit too. To aim for more glute activation on the leg press, put your feet higher and a bit wider than normal. For the split squats, put your front foot a bit further away and drive up through your heel 👌🏼�.�I’m sure you’ve seen a ton of videos of body weight and elastic exercises and these are all great for sculpting this area too. To add real MASS though, lifting heavy really helps! 👍🏼
Ideally you would pick 3-4 of these and add a few extension/external rotation/abduction exercises to round out your glute program
Important! Make sure you eat enough protein! 0.8-1.2 grams /lb of lean body weight is good 😊
Let me know if you’ve got any questions and tag someone who wants a bigger butt 🤗

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Pull-Day At Home By, ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Give this workout a try, save it for later! If you have all of the equipment you can do all of the exercises, if you don’t have a place to do one of the exercises feel free to skip it, replace it if you can. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Let me know what y’all think of this one 💪 Tag a friend who needs to workout. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you like my content make sure to follow me⠀⠀⠀⠀⠀⠀⠀⠀⠀
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