Here is my ONE YEAR booty gains🍑 -
So what changed in my training to achieve the picture on the right ?
1) Food- what and when you are eating is sooo important! You must be eating enough protein to rebuild your muscles as well as eating enough carbohydrates to fill your muscles with glycogen to gain size ! -
2). Work outs- the way I workout is specific to what I want to achieve which is bigger Glutes! I will do a variation of compound exercises (heavy) to stimulate hypertrophy and make sure I’m getting heavier every week (progressive overload) and isolation exercises which stimulates muscle damage and metabolic stress.
I have put all of this information into my Glute Guide along with 8weeks of workouts focused on building a bigger booty. Link is in my bio to purchase my guide #kikifitgluteguide
In Malaysia 🇲🇾, the people here are a mix between, Indian🇮🇳, Chinese 🇨🇳, & Malaysian 🇲🇾 (called Malays), so the food 🥘 was AMAZING 😉 & I don’t say that about food often. We managed to totally INDULGE in all the vegan dishes!!! 😫we tried all of it, to curry 🍛, rice noodles 🍝, potatoes 🥔, breads, & most of all, all of their fruit 🍌‼️ we refused to step on the scale cause we know we are about 50lbs ⬆️⬆️⬆️⬆️⬆️ 😫😫😫😫. I could run 🏃🏽♀️ 3 full marathons on the amount of carbs I ate.
It totally fascinates me how amazing the body is... how in a calorie deficit, it would lose weight, & a calorie increase, It would gain, even with regular scheduled workouts🏋🏽♀️. I have lost about 12lbs in the past in ten days and in this 10 days of straight eating, well let’s just say, I’m thick thick & filling out these dresses 💃🏽. Point is... it’s not the workouts alone that will get you the body you want, but the food 🥘.
You want to gain muscle: EAT HEALTHY FOODS BUT MORE OF IT
You want to lean out: EAT HEALTHY FOODS BUT LESS OF IT
You want to detox the body & heal ailments: EAT NO FOODS OR STRAIGHT FRUIT JUICES
YOU HAVE ALLLLLL THE COMPLETE CONTROL OVER FOOD INTAKE ‼️‼️‼️
YES THE WORKOUTS MATTER, especially for the shape, form and muscular structure of the body but what matters the most, is THE FOOD! The more the food, the harder the workout 🏋🏽♀️ & the heavier the weight should be, but you have to be conscious of BOTH!
It’s that 80% (FOOD), 20% (WORKOUT) rule
OH & water 💦 IS A BIG DEAL! Get lots of it
Now let me go and get my body in a ketosis state 💃🏽
*I wrote this while I’m on the treadmill* 😉🙌🏼 #getthatassup#gains #🍑 #ketosis#feelgood#letsgo#plantbased#letsgetit#fitnessmotivation#activelife#justdoit#physique#vitamind#physique#grind#vegan#lifestyle#strong#womanwholift#plantpower#leanmuscle#workout#gainz#fitchicks#eatyourveggies#fitness#lift#grind#vacayworkouts
#DAY17: • almoço: strogonoff fit (receitinha da nutri) + arroz - cerca de 150 gramas de strogonoff e 100 gramas de arroz 🍛 • lanche da tarde 1: não teve pois dormi; 😴
• lanche da tarde 2: uma fatia de pão zero + duas fatias de peito de peru + um oxo mexido + uma fatia de queijo mozarela 🥪
• janta: 120 gramas de alcatra com cebola e 100 gramas de tomate 🍅🍅
Durante o dia: 2 litros de água 💦 + 1 litro de chá de hibisco 🌺 e cavalinha 🍵 (quando estou em casa fica mais difícil a ingestão de líquidos mas estou me policiando) • amanhã é dia de treino 👊💪🤟 #foconadieta#reeducacaoalimentar#vidasaudavel#strong#dedicação
So with the training we have done together over the last few months @z.campbell_ got the legs and Glutes she is happy with so now we will focus more on the upper body to see what we can get from her there. Looks pretty good to me so far as we do train upper just not as much as we have together for legs. Let’s see what I can turn her into now 🤔
How do you start your mornings? With all the stress we deal with I our daily lives it’s easy to fall into the trap of neglecting our bodies and daily habits. Try this workout routine to get your blood flowing and prepare yourself for the day ahead.
Comment below what morning habits help you prepare for the day ahead!
🙏🏼 Strive to make each day better than the last 💪🏼
BACK DAY! 🏋️♂️🐍 You think you can handle this insane back workout?!? Go ahead and try it out! -
1. Wide grip lat pulldown (4x16, pull in front of head and then pull behind of head) super set with...
2. Straight bar lat pullovers (4x10)
3. Machine rows (4x12)
4. Single arm machine rows (2x25)
5. W bar lat pullovers (3x10) superset with close grip pull-ups (3x failure)
6. Wide grip cable rows (3x15)
7. Close grip lat pulldowns (3x15)
8. Trap machine (2x30) super set with calf raises (2x30)
9. Land mine rows (3x12)
•make sure to go slow and controlled on each and every rep in order to grow your muscles and guarantee you the most gains possible! Contraction is key, quality over quantity!!! But in this case, we’re doing both 😉🤫💪🏼
My squad is air tight!
#phamily workin everyday!
Sit back and watch us take over the industry,
Or join us and be apart of the greatest movement on earth!
Because we’re all eyes forward and nothing is stopping us!
Our girl @rachaellovering killing it on and off the field!
Another photoshoot done and dusted while also nailing a new sponsor for herself! @humbellfit 😍
Did I mention she also is a cheerleader for the @penrithpanthers 🐱
328 hours ago
Peep me angrily staring at my lack of mobility in the second video😂 these are a few exercises from legs today that I did to exhaust the muscles😆 I haven’t been working on strength as much as I have been hypertrophy just because I like the training more🤷🏽♀️ where it’s cool to say that you can lift X amount of weight, it hurts my body to do it often😅 shoutout to the powerlifters and their poor joints😂 I have actually been working at moderate weight and SLOWLYYY 🤪 Powerful contraction and a slow release makes for 🔥🔥🔥 muscles. Also to my Iron Empire friends: IM COMING HOME IN A WEEK🤩🤩 miss y’all
218 hours ago
Macronutrient - Fats
Fats are needed for survival and health and just like protein, we can't make all of the fats. Two types of fat must be taken in from the diet alone; alpha-linolenic acid and linoleic acid, also known as omega-3 and omega-6 type polyunsaturated fatty acids (1). If we don't consume sufficient amount of omega-3 and omega 3 fatty acids are health can start to suffer. -
Information about Healthy Fats:
- Source of energy
- Source of essential fatty acids (omega 3 and 6)
- Insulates our body and protects organs
- Helps absorb fat-soluble vitamins: such as bit. A, D, E, and K -
How much do we need? -
A minimum of 0.3g of fat per pound of body weight per day (or about 40g per day for most people) is usually a safe bet! (1,2) -
1) Renaissance Periodization - Understanding Healthy Eating
2) Advanced Nutrition and Human Metabolism - 5th edition
Ok, last post I promise. Wasn't supposed to do the full marathon anyway but still pretty bummed.◼️Racing in Hawaii is having to run fast enough so your time can withstand that one inevitably slow mile up some big hill or crazy weather conditions.◼️Today, I lost to Hawaii again👀. Mile eight was a 5:53 up Diamond Head that killed my time. The headwind was crazy and made it not worth continuing to 30K, so I dropped out after taking the women to the half. Splits: 5K- 17:31, 10K- 34:50, 15K- 52:53, HM- 1:14:06 (5:39 average)
What's your favorite lower body exercise?
I don't necessarily stick to "leg day," I work legs in on multiple days for multiple reasons.
For instance, when working back, I implement hack squats to begin the workout for the test Spike and muscle recruitment then use wide grip RDLs toward the end of the workout to fatigue the posterior chain which includes the lats, rhomboids, traps and dynamic stabilizers along the spine and legs, but this allows me to still stay heavy for the RDL's because more muscles are involved.
For my lower body I implement a conjugated method of training.
One day may be governed by one major lift using strength periods, rests and sets and the others geared toward overload or hypertrophy sets and another toward muscular endurance on specific exercises.
This day was 4x10 reps on squat and RDL.
Believe it, this allows me to create gains in cross sectional area, power and mass.
I still do alot of sprinting mechanics and mobility exercises as a professional speed coach, so the conjugated method allows me to have strength days and power days to keep those fast fibers powerful.
I'd love to know what your leg days look like.
What is your favorite lower body exercise?
In fitness and performance everyone has a dream.
Whatever the dream.
dream. ON. ™