IndianShred

IndianShred

@indianshred

🇮🇳indianshred 🕵️Supplement Review 🤓Bodybuilding facts 🗣️Free shoutouts 💪Workout Routines 🍽️Diet plans are affordable & adjusted to your budge
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IndianShred

@indianshred


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Doing this due to very popular demand and for the convenience of our followers. We hope you are following our routines. instafit motivation fit TFLers fitness gymlife pushpullgrind grindout flex instafitness gym trainhard eatclean boy focus dedication strength ripped girl fitnessgear muscle shredded squat bigbench cardio sweat grind lifestyle workout bodybuilding

20 Hours ago
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IndianShred

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People seeking fat loss might be quick to jump on the multiple meals per day plan thinking that it'll give them a metabolic boost and spur faster weight loss. While eating frequently might help you out, it's not because of a supercharged metabolism. The thing to note here is that the metabolic spike you get after eating is going to be directly proportional to the amount of calories you consume. Eat more, burn more. Eat less, burn less. YOUR TOTAL CALORIES FOR THE DAY ARE IMPORTANT. THE NUMBER OF MEALS IT TAKES YOU TO REACH THAT NUMBER MATTERS LESS. At the end of the day, if your calories are the same in both situations, you'll see the same metabolic enhancement. People who eat multiple times per day run the risk of consuming more calories since they eat more often; they're at a greater risk of weight gain. It all boils down to personal preference, but either way, calories tracking is the key. instafit motivation fit TFLers fitness gymlife pushpullgrind grindout flex instafitness gym trainhard eatclean boy focus dedication strength ripped girl fitnessgear muscle shredded squat bigbench cardio sweat grind lifestyle workout bodybuilding

2 Days ago
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IndianShred

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TRUTH: Another common myth that you'll often hear spread by non-gym goers is that all those protein shakes are slowly depleting their bone calcium content. What's the truth here? Is that protein shake you're drinking helping you build muscle or setting you up for a stress fracture? Don't put down your shaker cup just yet. The research is clear: A reasonably higher protein intake is safe. As reported in a study published in the "American Society For Clinical Nutrition," a higher protein intake won't change your markers of bone turnover or calcium extraction. However, all that protein can be dehydrating. If you bump your protein intake up from either supplements or real food, make sure you drink a little extra water throughout the day. instafit motivation fit TFLers fitness gymlife pushpullgrind grindout flex instafitness gym trainhard eatclean boy focus dedication strength ripped girl fitnessgear muscle shredded squat bigbench cardio sweat grind lifestyle workout bodybuilding

2 Days ago
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IndianShred

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Hold it right there, honey. Just because you've sworn off granulated sugar doesn't mean you can have a pass on the "natural" alternative. Far too many people think that honey is a healthier alternative to sugar. THE MAJORITY OF HONEY IS FRUCTOSE (SUGAR). JUST BECAUSE IT'S NATURAL DOESN'T MEAN YOU SHOULD EAT IT BY THE SPOONFUL. While honey does contain more nutrients than sugar—serving up vitamin B6, thiamin, niacin, riboflavin, pantothenic acid, calcium, copper, iron, and magnesium—at the end of the day, sugar is sugar by any name. Honey contains 55 percent fructose, and studies suggest that high fructose consumption can lead to health problems such as obesity, heart disease, and liver disease. A teaspoon per day won't crush you're your dietary goals, but view honey as a health food, and you're going to be in for a rude awakening. Too much of any form of sugar puts you at risk for type 2 diabetes, weight gain, and energy crashes. instafit motivation fit TFLers fitness gymlife pushpullgrind grindout flex instafitness gym trainhard eatclean boy focus dedication strength ripped girl fitnessgear muscle shredded squat bigbench cardio sweat grind lifestyle workout bodybuilding

3 Days ago
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IndianShred

@indianshred


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TRUTH: You've likely heard time and time again that, as far as heart health is concerned, whole eggs should be avoided. After all, too much yolk is never a good thing, right? Not necessarily. It's true: The recommended daily dose of cholesterol is around 300 mg, and one egg yolk contains 450 mg. That's nowhere near the whole story, though. Egg yolks contain high levels of dietary cholesterol, which is different from the blood level cholesterol that's linked to an increase in the risk of atherosclerosis and heart attacks. In fact, egg yolks can be beneficial. The carotenoids in the yolks may promote eye health. Egg yolks are also one of the richest dietary sources of the B-vitamin complex choline, which is linked to reduced inflammation and better neurological function. "I usually have two meals per day of 6-8 egg whites and two whole eggs," says Whitney Reid, BPI Sports East Coast sales manager. "It's a great protein source that your body can use easily." While downing a couple of six-egg omelettes is never a wise idea, eating one per day isn't going to put you in harm's way. instafit motivation fit TFLers fitness gymlife pushpullgrind grindout flex instafitness gym trainhard eatclean boy focus dedication strength ripped girl fitnessgear muscle shredded squat bigbench cardio sweat grind lifestyle workout bodybuilding

5 Days ago
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IndianShred

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TRUTH: Creatine loading may lead to an initial weight gain of 0.8 to 2.9 percent of body weight in the first few days due to water being pulled into the muscle; however, this is less likely to occur following a low-dose protocol. There is a common claim that all the weight gained with creatine supplementation is due to water weight. Indeed, several researchers have found acute increases in total body water as a result of creatine supplementation. However, while an initial weight gain may be a result of an increase in water, research consistently shows that creatine supplementation, in addition to resistance training, results in an increase in lean body mass and a decrease in fat mass, leading to improvement in body composition. This is likely due to a higher concentration of PCr and ATP stores, allowing for higher training intensities and volume. instafit motivation fit TFLers fitness gymlife pushpullgrind grindout flex instafitness gym trainhard eatclean boy focus dedication strength ripped girl fitnessgear muscle shredded squat bigbench cardio sweat grind lifestyle workout bodybuilding

6 Days ago
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IndianShred

@indianshred


Comment from IndianShred:


Wishing you'll a very Happy Independence Day. Be a proud Indian. Jai Hind! . . . . . . instafit motivation fit TFLers fitness gymlife pushpullgrind grindout flex instafitness gym trainhard indian boy focus dedication strength ripped girl fitnessgear muscle shredded squat bigbench cardio sweat grind lifestyle workout bodybuilding

6 Days ago
IndianShred (indianshred) Instagram Photos and Videos

IndianShred

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TRUTH: This sounds reasonable at first glance. Most of us are less active in the later hours of the day, and unless you're an avid sleepwalker, you're probably not getting much physical activity while you sleep. Therefore, any carbs you chow down on past 6 p.m. are likely to be stored as fat, because your metabolism slows down and insulin sensitivity is reduced. But the reality is that your resting metabolic rate isn't much different when you sleep than it is during the day.[8,9] Exercising during the day can increase your sleeping metabolic rate significantly, however, leading to greater fat oxidation while you dream about 22-inch biceps. There's actually a case to be made that the opposite of this myth is true. A 2011 study examining the effects of carb timing found that participants who ate 80 percent of their total carbohydrate intake at night lost significantly more weight and body fat than the group who ate their carbs throughout the day. Additionally, the group that feasted on carbs at night reported feeling less hunger. We're not suggesting you save all your carbs for the evening, but if you're hungry and have a few more calories to go before finishing off your macros, don't fear the carb. Coupled with a little protein, you'll not only go to bed with a happier stomach, but you'll help your muscles grow and recover faster. instafit motivation fit TFLers fitness gymlife pushpullgrind grindout flex instafitness gym trainhard eatclean boy focus dedication strength ripped girl fitnessgear muscle shredded squat bigbench cardio sweat grind lifestyle workout bodybuilding

7 Days ago
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IndianShred

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TRUTH: Forget to consume 30 grams of protein immediately following your last set of curls? Well, you can say goodbye to your gains! It sounds like a joke, but we can't even begin to tell you how many times we've heard that thought expressed in the gym. The so-called "anabolic window" is a period of time after your training when your body is most primed to accept nutrients—specifically carbs and protein—and deliver them to your muscles to help with repair and recovery. While it was once thought this window was only open for 30-60 minutes post-workout, we now know that it exists for a much longer period of time. In fact, it extends several hours after you finish your training session. When it comes to packing on muscle mass, it appears protein timing isn't as important as once thought. What seems to be more crucial is the amount of protein you're consuming throughout the day. Regular doses of around 30 grams of protein are usually sufficient to support the growth and recovery of your muscles. Although post-workout nutrition is important—it's a great time to maximize muscle growth when protein synthesis is at its highest—your focus should be on the bigger daily picture, not just 30 minutes post-workout. "Nutrient timing has evolved to be inclusive of the total 24-hour day and respecting timely, adequate protein—which would include the post-workout period," says Wildman. "Clearly, the hours immediately following a workout represent a time when MPS can be increased the most; however, the same loyalty should be shown to protein throughout the day as well" If timing your shake immediately post-workout helps you do it consistently, then do it! But there's definitely no need to count the minutes. instafit motivation fit TFLers fitness gymlife pushpullgrind grindout flex instafitness gym trainhard eatclean boy focus dedication strength ripped girl fitnessgear muscle shredded squat bigbench cardio sweat grind lifestyle workout bodybuilding

8 Days ago
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IndianShred

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TRUTH: Your kidneys are incredibly efficient at filtering unneeded substances from your body and as far as we currently know, consuming a high-protein diet doesn't increase the strain on your kidneys. The kidneys are built to handle exactly this sort of stress! To give you an example, one-fifth of the blood pumped by your heart gets filtered by your kidneys every minute or two. Adding a little extra protein may cause a slight increase in the workload, but it's really just a drop in the bucket compared to the total amount of work your kidneys already do. That said, I do recommend increasing your water intake when you're consuming a higher quantity of protein, because your body produces more urine as a means to eliminate the byproducts of protein breakdown. Extra fluid is needed to replace what is lost via urine. But you should be drinking plenty of fluids anyway! We'll tell you what does put a lot of unnecessary stress on your kidneys: alcohol. If you're looking to give your organs a break, start there! instafit motivation fit TFLers fitness gymlife pushpullgrind grindout flex instafitness gym trainhard eatclean boy focus dedication strength ripped girl fitnessgear muscle shredded squat bigbench cardio sweat grind lifestyle workout bodybuilding

9 Days ago
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IndianShred

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TRUTH: Machines work best as the dessert after the main course of big lifts. But if your goal is bigger quads, they definitely have their place! Because you're locked into a specific range of motion with the resistance tucked away on a weight stack versus being in hand via a dumbbell or barbell, many assume machines are naturally safer than free weights. But is this true? The answer is a huge "it depends." Yes, you may be less at risk of hurting your knee today doing some leg extensions than doing a poor-quality, overly heavy squat. But you're also doing a lot less to strengthen your body as a whole, including all those tiny stabilizer muscles that make you feel as strong as you look. The precise thing that makes a squat so difficult—namely, your body being forced to stabilize during a difficult movement—is what makes it valuable. A well-performed squat, even just with body weight, teaches your muscles to fire and work together. A machine just hammers a muscle or two. One is a symphony; the other is a solo. . "Of course, machines have their place in a workout routine," Lopez says. "But they're just one ingredient. As long as you check your ego at the door when it comes to weight selection and use proper form, machines, cables, free weights, and bodyweight exercises are all the same as far as safety goes. Each provide their own unique way of targeting a muscle group. Use them all for what they're best at." . instafit motivation fit TFLers fitness gymlife pushpullgrind grindout flex instafitness gym trainhard eatclean boy focus dedication strength ripped girl fitnessgear muscle shredded squat bigbench cardio sweat grind lifestyle workout bodybuilding

9 Days ago
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IndianShred

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TRUTH: Zero-calorie syrups, jams, dressings, etc. aren't really no-cal. In our country, a product can advertise being no-cal if it has fewer than 5 calories per servings. In reality, most of these products have about 5 calories per serving, so if you're going to down the whole bottle, you'll actually end up having more like 60 calories. Although that doesn't seem like much, adding 60 calories of meager nutrition to your diet won't do much to help you meet your goals. instafit motivation fit TFLers fitness gymlife pushpullgrind grindout flex instafitness gym trainhard eatclean boy focus dedication strength ripped girl fitnessgear muscle shredded squat bigbench cardio sweat grind lifestyle workout bodybuilding

9 Days ago
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IndianShred

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TRUTH: Salt, just like all other minerals, is necessary for your health and your looks. If you're lean but never get a pumped or vascular look when you work, you're probably low on sodium. When your diet is lacking in salt, your body holds on to the little amount you give it. When you finally increase your sodium level or eat a particularly salty meal, you'll retain water and feel bloated. Eat a normal amount of salt (1,000-2,000mgs) each day and your body will stop retaining sodium and will get better at releasing it. Eating a proper amount of salt will balance your electrolytes. instafit motivation fit TFLers fitness gymlife pushpullgrind grindout flex instafitness gym trainhard eatclean boy focus dedication strength ripped girl fitnessgear muscle shredded squat bigbench cardio sweat grind lifestyle workout bodybuilding

9 Days ago
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IndianShred

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TRUTH: When you start weight training, it's natural to initially gain weight. Weight training stimulates the body to build lean muscle which will help to improve your metabolic rate. But this muscle also contains a large amount of water. Weight training is also a source of inflammation, a well-known cause of water retention. After a week or two of weight training, you might jump on a scale and notice that you're heavier than when you started. Don't freak out. After a few weeks, your body will start to melt fat and your newly-acquired muscles will make you look leaner. It's common to weigh more while your clothes fit looser. Muscle is denser and takes up less space than body fat. That's why a smaller, more muscular person may weigh more than a bigger person with more fat. instafit motivation fit TFLers fitness gymlife pushpullgrind grindout flex instafitness gym trainhard eatclean boy focus dedication strength ripped girl fitnessgear muscle shredded squat bigbench cardio sweat grind lifestyle workout bodybuilding

9 Days ago
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IndianShred

@indianshred


Comment from IndianShred:


Follow @indianshred Follow @indianshred Follow @indianshred A team of 3 Dietitians, 2 Nutritionists and 3 Certified Gym trainers provides you with: Supplement Reviews. Bodybuilding Routines. Workout Routines. Correct execution of exercises. Transformation plans available for free: 1) Weight & muscle gain. 2) Weight loss & muscle gain. 3) Maintain body weight & gain muscle. . Yes all the above plans are available for free for completing simple tasks present in our bio. *Only valid for first 500 participants. instafit motivation fit bodybuilding fitness gymlife pushpullgrind grindout flex instafitness gym trainhard eatclean boy girl focus dedication strength ripped workout fitnessgear muscle shredded squat bigbench cardio sweat grind lifestyle

9 Days ago
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IndianShred

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Comment from IndianShred:


Nobody Likes Man boobs or a flat chest! Do you want a muscular and well defined chest? Here are 5 exercises that will make sure that you achieve your goals (FORMS OF THE EXERCISES WILL BE POSTED SHORTLY. IF YOU ALREADY KNOW THE FORM THEN FOLLOW THE ROUTINE BELOW.). . WARM UP SET: 12 X 3SETS OF PUSH UPS. DECLINE DUMBELL FLY: 3 SETS (INCREASE WEIGHT EVERY SET. REPS 15,12 & 10) FLAT DUMBELL FLY: 3 SETS (INCREASE WEIGHT EVERY SET. REPS 15,12 & 10). . PULL OVERS: 2 SETS (INCREASE WEIGHT EVERY SET. REPS 20 & 15). . INCLINE DUMBBELL FLY: 3 SETS (INCREASE WEIGHT EVERY SET. REPS 15,12 & 10). . CABLE CROSSOVER: 3 SETS (INCREASE WEIGHT EVERY SET. REPS 15,12 & 10). . 45 SECONDS OF REST BETWEEN EACH SET. EACH SET SHOULD LAST ATLEAST 45SECONDS I.E 3-5 SECONDS PER REP. GO SLOW DON'T RUSH. POWER WITHOUT CONTROL IS NO POWER. instafit motivation fit TFLers fitness gymlife pushpullgrind grindout flex instafitness gym trainhard eatclean workout focus dedication strength ripped bodybuilding fitnessgear muscle shredded squat bigbench cardio sweat grind lifestyle boy girl

10 Days ago
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IndianShred

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Comment from IndianShred:


Ok, there you go again...Sick and tired of the stairmaster already? Hey, you've only done it 40 times this month! Do a list on topics you can think about when working out. This is our list: First, repeat to yourself why I'm doing this boring chore. We mean, it's not always a lot of fun, mounting the step machine at 4:30 a.m., and we must not forget why it's of such great importance that we do it anyway. Tell yourself this is the very last workout I have to do for my whole life. If I get this one done, I will always look good, always be fit and happy. (Yes, we know it's a lie) Tell yourself I promise myself that I can eat a whole chocolate bar (the biggest one of course!) for breakfast if I only do the cardio. This is a big lie once again, but it doesn't matter since when you are done, it would be so unnecessary eating something that makes your efforts meaningless. Visualize your ripped phsyique, every comments on your lines and how impressed people will be once you enter the stage. Listen to the very best cardio music; Irish folk music! We promise you will get totally energized! Visualize what the perfect feature of you in a major muscle mag like Flex or MuscleMag would be like. What questions would they ask you? What kind of pictures? What would the article lead to concerning sponsors, feedback, and model contracts? instafit motivation fit TFLers fitness gymlife pushpullgrind grindout flex instafitness gym trainhard eatclean workout focus dedication strength ripped bodybuilding fitnessgear muscle shredded squat bigbench cardio sweat grind lifestyle boy girl

11 Days ago
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IndianShred

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First, let's suppose you do the following things already: You do at least 6 cardio workouts of 40-60 minutes per week, preferably pre-breakfast. You eat 5-8 small meals per day, emphasizing proteins, healthy fats and vegetables. You don't skip on the carbs post-workout. (Take in 0.5 gram per pound of bodyweight - see the calculator below.) You get at least 8 hours of sleep almost every night. If those are in order, you can get better results using the following tips. GETTING THROUGH THE HARDEST OF TIMES. Some days are tougher than others, especially when it's about dieting. I'm talking about those annoying moments when you ask yourself over and over again why you're doing all the cardio and for what?! This is why motivation and determination is the key. YOU NEVER DIET, YOU FOLLOW A PERFECT DIET PLAN. SHOW IT OFF. There's nothing as pleasant as watching your muscles pump up during a workout session, so don't always wear your whole wardrobe at the same time; let yourself see the pay off in the gym's mirrors and you'll feel so much stronger. WHY IS IT CRITICAL TO VISUALIZE YOUR SUCCESS? Well, as you're the one who's in charge of your goals and dreams, you cannot let yourself wonder about whether you've got what it takes or not. Who's to judge that? Well, you and you only. Don't listen to those telling you it's impossible. They don't know, they just think they do. Of course, hear people out, but be careful about what they tell you, and what you tell yourself. Remember, you are what you believe you are! Period. instafit motivation fit TFLers fitness gymlife pushpullgrind grindout flex instafitness gym trainhard eatclean workout focus dedication strength ripped bodybuilding fitnessgear muscle shredded squat bigbench cardio sweat grind lifestyle boy girl

11 Days ago
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IndianShred

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TRUTH: To build muscle, you need three consistent elements: stimulus from exercise, calories, and nutrients to support muscle building and recovery. Vegetables are filled with slow-digesting carbs, minerals and vitamins. They're like grains, but with fewer calories. If you eat enough calories and sufficient, complete proteins, you'll gain muscle. Overeating is anabolic in itself and that's why stuffing yourself all day is good for muscle. However, all that eating will also lead to unwanted fat gain. By eating vegetables as your carb source, you'll be able to stay leaner, feel fuller, and be healthier while you build muscle. The only time this myth is actually real is when you fail to meet your caloric requirement. Without enough calories, you won't build muscle. Moreover, you can't hope to build muscle if you only eat vegetables. You need food that gives you complete proteins. So, if you're a vegetarian, combine those veggies with protein like nuts, dairy products, or soy and hemp protein. instafit motivation fit TFLers fitness gymlife pushpullgrind grindout flex instafitness gym trainhard eatclean workout focus dedication strength ripped bodybuilding fitnessgear muscle shredded squat bigbench cardio sweat grind lifestyle boy girl

11 Days ago
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IndianShred

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TRUTH: Soreness is inflammation and the chemical response to inflammation. The only yardstick by which you need to measure progress is that of your goal. There are Olympic athletes who haven't felt soreness in years. Judge your workout by what happens during that workout. If you aren't sore the next day, it doesn't mean you didn't expend enough energy, it means your energy expenditure was just right. Judging your progress by a pain threshold is incorrect—you don't have to have soreness to gain muscle size or strength. instafit motivation fit TFLers fitness gymlife pushpullgrind grindout flex instafitness gym trainhard eatclean grow focus dedication strength ripped workout fitnessgear muscle shredded squat bigbench cardio sweat grind lifestyle boy girl

11 Days ago
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IndianShred

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TRUTH: Creatine is found naturally in your body. Creatine's primary use is as an energy source. Creatine pulls water with it into the muscle cell, which can cause the cell to volumize. Volumized cells are healthy and, in super-jacked people, can actually make muscles look bigger. The reason for the weight-gain myth is that most people combine a creatine supplement with carbs and other bulking food. Combined with sugar, creatine can cause subcutaneous water gain. The only weight you gain is additional water in your muscles which will go away anyways overtime once you stop creative. Leaving you with the muscles and definition. instafit motivation fit TFLers fitness gymlife pushpullgrind grindout flex instafitness gym trainhard eatclean grow focus dedication strength ripped workout fitnessgear muscle shredded squat bigbench cardio sweat grind lifestyle boy girl

12 Days ago
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IndianShred

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Comment from IndianShred:


Resistance training has a long history of misconceptions and misunderstandings. For decades, people were advised to steer clear of dumbbells weighing more than 10 pounds, or else they would inevitably develop Arnold-like proportions. Research has consistently debunked this myth. More recently, there has been greater awareness of the benefits of resistance training. These benefits extend from improving mood to improving posture, with tons of health advantages in between. But it carries over to fat loss as well! The Fix: Lift Heavy While many professionals tout light bouts of resistance training , the truth is that light weight will only allow the body to adapt to so much. While it may seem counterintuitive, using heavier weights can have a more favorable outcome for weight loss. Not only does heavy resistance training create a greater calorie expenditure for up to 24 hours post-workout, but it can also help you add muscle mass, which helps you burn more calories at rest! About that muscle: While lifting heavier weights in rep ranges of, say, 8-10 reps per set may produce some hypertrophy (muscle growth), the main outcome will be stronger muscles, not necessarily larger ones. The truth is that it's a lot harder than you think to "get muscular." In other words, you have nothing to fear. And honestly, adding just a little more muscle might be exactly what you need! Aside from burning calories even at rest, it powers better workouts now and in the future. instafit motivation fit TFLers fitness gymlife pushpullgrind grindout flex instafitness gym trainhard eatclean grow focus dedication strength ripped swole fitnessgear muscle shredded squat bigbench cardio sweat grind lifestyle pushpullgrind

14 Days ago
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IndianShred

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Hanging Knee Raises This is a tough exercise that allows you to work both the lower abs and the serratus muscles on the sides of your torso. Lift your knees straight up, and you hit the lower abs; lift your knees to each side to target the serratus muscles. . Starting Position: Grab a pull-bar with your palms facing forward, with a grip a little wider than shoulderwidth apart. (Alternatively, you may use elbow straps that hang from the bar.) You should be hanging with your feet off the ground to start this exercise. . The Exercise: Slowly lift your knees and bring them toward your chest.Concentrate on flexing your abs as hard as you can.Hold, then slowly lower your legs back to the starting position. Perform the entire exercise slowly to avoid "cheating"by swinging your legs up and using your momentum. instafit motivation fit cute fitness gymlife pushpullgrind grindout flex instafitness gym trainhard eatclean grow focus dedication strength ripped cat fitnessgear muscle shredded squat bigbench cardio sweat grind lifestyle boy girl

15 Days ago
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IndianShred

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Overhead Rope Extensions The overhead rope extension is a great exercise that hits the entire triceps area. The movement itself allows for a complete range of motion for the triceps, making this a very effective exercise for developing the triceps. Similar to the standing triceps extension, this exercise takes some of the pressure off of the shoulders. However, this exercise is a little tricky to get used to. It may take a few sessions to get used to, so use light weight to start. Use a lat machine for this exercise and use either a bar or rope to complete this exercise. . Starting Position: Attach a rope to the overhead cable pulley. Stand with your back facing the pulley. Place one foot in front of the other with your forward foot flat on the ground and the other with the heel raised. Grasp the rope with an overhand grip, and bend slightly at the hips. Keep your elbows in line with your ears. . The Exercise: Slowly extend the lower part of your arms forward. Hold the extended position for 1/2 second. Slowly bring your arms back to the starting position. Repeat the movement. Make sure that you bend only your elbows keeping your upper arms motionless. instafit motivation fit cute fitness gymlife pushpullgrind grindout flex instafitness gym trainhard eatclean grow focus dedication strength ripped cat fitnessgear muscle shredded squat bigbench cardio sweat grind lifestyle boy girl

16 Days ago
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IndianShred

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Triceps Pushdowns . If you use proper technique, this exercise will work the triceps throughout the entire range of motion. . Starting Position: Using a high-cable pulley, grasp a short straight bar with an overhand grip. Your hands should be about 10 inches apart. Position your forearms so they are parallel to the floor. Keep your feet shoulderwidth apart and bend your knees slightly.Keep your elbows locked in close to your body and your wrists straight. . The Exercise: Keeping your whole body steady,push the bar down as far as possible toward your legs, locking your arms and feeling the triceps fully contract.Keep the upper arms close to the body and briefly hold the lockout at the bottom.Release and let the bar come slowly back up to the starting position. . instafit motivation fit boy fitness gymlife pushpullgrind grindout flex instafitness gym trainhard eatclean grow focus dedication strength ripped cat muscle shredded squat bigbench cardio sweat grind lifestyle girl cute

17 Days ago
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IndianShred

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Barbell Squat: The squat is one of the most efficient exercises for developing mass and power in your legs. It is also an effective compound exercise that employs many stabilizer muscles to complete the lift. Starting Position: To reduce the chance of lower back injury,we recommend using a weight belt for this exercise.Rest a barbell on the upper portion of your back, not your neck.Firmly grip the bar with your hands almost twice your shoulder width apart.Position your feet on a heel raise so that the balls of your feet are resting on the floor and your heels are elevated.Your feet should be about shoulder-width apart, with your toes pointing slightly outward and knees over the toes. The Exercise: Keeping your back as straight as possible and your chin up,bend your knees and slowly lower your hips straight down until your thighs are parallel with the floor.0nce you reach the bottom position,press the weight up from your heels. Inhale on the way down and exhale on the way up. instafit motivation fit boy fitness gymlife pushpullgrind grindout flex instafitness gym trainhard eatclean grow focus dedication strength ripped cat muscle shredded squat bigbench cardio sweat grind lifestyle girl cute

17 Days ago
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IndianShred

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Deadlifts: The king of exercises. Deadlifts work your legs, butt, back, arms, forearms, shoulders, traps, and abs. Not bad for one exercise! Oh, and it also pumps up your whole body and can even release extra testosterone, which will help you in your muscle building. If you're a skinny guy looking to bulk up and you’re not doing deadlifts and squats, you’re just wasting your time. Starting Position: With feet flat beneath bar, squat down and grasp bar with shoulder width or slightly wider over hand or mixed grip. The Exercise: Lift bar by extending hips and knees to full extension. Pull shoulders back at top of lift if rounded. Return and repeat. instafit motivation fit cute fitness gymlife pushpullgrind grindout flex instafitness gym trainhard eatclean grow focus dedication strength ripped cat fitnessgear muscle shredded squat bigbench cardio sweat grind lifestyle boy girl

17 Days ago
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IndianShred

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Just beginning your fitness journey? These supplements can help you build muscle mass, meet your daily nutritional needs, and have plenty of energy for your next workout. Creatine Monohydrate Chances are you've tried to lift a heavy weight or run a sprint at some point in your life. Perhaps more than any other supplement, creatine monohydrate has had extensive research done on its ability to safely and effectively increase high-intensity performance, muscle mass, and strength. Dosing Methods The slow approach: 3-5 grams of creatine monohydrate per day. Your muscle cells will reach full saturation after about a month. The fast approach: 20 grams of creatine monohydrate per day for 5-7 days, then follow with a maintenance dose of 3-5 grams per day. This method is referred to as "loading creatine." . Whey Protein Whether your goal is to pack on muscle mass, gain strength, or enhance your physique, protein is considered one of the foundational ingredients in any nutrition program. Dosing Method Consume 20-30 grams of whey protein or protein blend post-workout or in between meals for muscle growth and repair. Multivitamin Multivi not be the sexiest supplements around, and chances are they won't add pounds to your squat PR or inches to your biceps, but a good multi is helpful for maintaining overall health. Dosing Method In most cases, take a multivitamin once per day. To maximize absorbency, take it alongside a fatty food. Caffeine Ah, caffeine! it can also have a powerful effect on your weight-training performance. That's because caffeine helps increase brain activity, making you feel more energetic and helping to delay fatigue during exercise. Dosing Method If you're new to caffeine, take 100 milligrams of a caffeine supplement about 30-60 minutes before your workout. If you consume caffeine regularly, you'll likely have to increase that dosage to 250-300 milligrams. instafit motivation fit cute fitness gymlife pushpullgrind grindout flex instafitness gym trainhard eatclean grow cat dedication strength ripped hot fitnessgear muscle shredded squat bigbench cardio sweat grind lifestyle boygirl

17 Days ago
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Beta-alanine is a nonessential beta-amino acid that increases muscle carnosine levels. It has no effect on muscle strength itself. Taking beta-alanine won't increase your 1RM or how much you can bench press. But the role it plays in increasing the amount of carnosine in your muscle tissue is important to understand. Carnosine helps your body "buffer," or remove, hydrogen ions caused by intense exercise. Hydrogen ions make your muscle tissue more acidic—and muscles don't work very well in that environment. By helping get rid of those ions, carnosine helps your muscles work better so you can delay fatigue and do more reps, sets, and intervals. Although your body produces its own supply of carnosine, it can't produce enough to keep you working out at peak performance. You might be tempted to cut to the chase and take a carnosine supplement on its own. The best way to get the carnosine you need is by taking beta-alanine. Not Your Average Performance Booster Don't expect beta-alanine to help you break a world record or shatter your old PR for squats. What it can do is improve exercise capacity (or volume), especially during activities that last 2-4 minutes. Do anything that takes less time than that—say, a set of 10 reps on the bench press—and you won't see much benefit. That's because your body doesn't accumulate enough hydrogen ions within that time period to affect muscle fatigue. To get the full benefit of beta-alanine, you need to take it every day for at least 28 days. You'll feel these benefits most acutely in high-intensity activities: CrossFit Cycling About "The Tingles"? Some companies may put a gram or two of beta-alanine into pre-workouts just to give you an instant physical sensation. But contrary to popular belief, that tingling sensation you get (also known as paresthesia) has little effect on your performance. instafit motivation fit cute fitness gymlife pushpullgrind grindout flex instafitness gym trainhard eatclean grow focus dedication strength ripped cat fitnessgear muscle shredded squat bigbench cardio sweat grind lifestyle boy girl

18 Days ago
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Pre-workout supplements have become a training staple on a par with protein powder, and with good reason—they're effective and easy to use. So easy to use, in fact, that the very name tells you exactly when to take it. In light of that See-Spot-Run simplicity, how could someone mess up their pre-workout? You'd be surprised. Make sure you're not making any of these mistakes. Mistake 1: Your Timing Is Off (Seriously) I often see people drinking their pre-workout as they're walking into the gym. Most of the active ingredients in your pre-workout drink take 30-60 minutes to reach peak levels in your blood. If you wait until you reach the gym to take it, you'll be well into your second or third exercise before the full effects kick in. Mistake 2: You're Taking It On An Empty Stomach If you ever drink coffee on an empty stomach, you know the feeling: light-headed, jittery, and sometimes even nauseous. If you drink a pre-workout with 200-300 milligrams of caffeine without eating anything, you can feel exactly the same way. Mistake 3: Your Pre-Workout Is Missing Some Basic Ingredients There are lots of great pre-workouts to choose from these days. There are also lots of less-than-great pre-workouts—often the ones with more ingredients than you can count on your fingers. A long list of ingredients probably includes fillers, or such small quantities of important ingredients that a single dose won't do you much good. Our advice is to stick with basic ingredients. Whether you pick your pre-workout based on flavor, label, or brand name, just make sure it has the following ingredients: Caffeine: for the extra energy you need to crush your workout and fight fatigue for one more rep! Citrulline malate: for getting oxygen and nutrients to your muscles, and providing extra energy to boost your performance. Creatine monohydrate: to boost muscle mass and strength gains. instafit motivation fit fitness gymlife pushpullgrind grindout flex instafitness gym trainhard eatclean grow focus dedication strength ripped swole fitnessgear muscle shredded squat bigbench cardio sweat grind lifestyle boy girl cute

18 Days ago
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One natural consequence of aging is the slow-but-sure loss of muscle mass. You can't stop aging, but you can slow it down a bit by making this one simple change in your diet. Aging is not for sissies. It's bad enough that it gets harder to sleep, harder to remember where you put your keys, harder to jump out of bed with that same vim and vigor you had as a youngster. On top of all that, the loss of muscle mass and bone density that accompanies normal aging can make it harder to maintain a healthy weight. Believe it or not, adding protein to your diet is the easiest—and most delicious—way to slow many of these age-related issues. By eating more eggs, chicken, pork, beef, seafood, and soy, and following a consistent resistance-training regimen, you can maintain your muscle mass, increase your metabolism, and improve your bone density. Start eating more protein today and you'll be rewarded. Muscle Loss Makes Life Harder—And More Expensive Making protein a priority while engaging in consistent resistance training has a positive impact on muscle growth and repair. But beyond helping you pack on pounds of muscle mass, eating more protein helps you maintain your muscle mass as you age. The More You Age, The More Protein You Need Our muscles are dependent on protein to repair and grow. But as we age, our bodies become less and less able to take full advantage of the protein we consume. This became evident in a study published in the Journals of Gerontology, which found that 40 grams of whey proteinstimulated muscle protein synthesis 32 percent more than consuming 20 grams of whey protein post-workout. So, as you age, you need to eat more. Luckily, there are plenty of high-protein foods to choose from to meet your daily average protein-consumption goal, which, as you age, is elevated from 0.36 grams to 0.45-0.59 grams per pound of body weight per day. instafit motivation fit fitness gymlife pushpullgrind grindout flex instafitness gym trainhard eatclean grow focus dedication strength ripped swole fitnessgear muscle shredded squat bigbench cardio sweat grind lifestyle boy girl cute

18 Days ago
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Flat Bench press This exercise provides big returns for the energy you invest. Barbell bench presses help you build strength and muscle density, not just in your chest but in the front of your shoulders and your triceps as well. Starting Position: Lie on a bench and firmly position your feet flat on the floor a little more than shoulder width apart. Keep your back flat on the bench.Using a grip broader than shoulder width, hold the barbell above your body, then lower slowly to the middle of your chest. The Exercise: Without bouncing the weight off your chest, drive the barbell up over the middle of your chest until your arms are straight and your elbows are locked. Pause briefly, then lower Tips:- 1) You can raise your lower back a little over the bench for greater control. 2) While pushing up go fast and coming down take 3 to 4 seconds. A set of 15 reps should last atleast 45seconds to 55seconds. 3) Feel your chest muscles the most important part of any exercise is muscle and mind connection. instafit motivation fitnessmotivation fitness gymlife pushpullgrind grindout flex instafitness gym trainhard eatclean grow focus dedication strength ripped swole fitnessgear muscle shredded squat bigbench cardio sweat grind lifestyle boy girlcute

19 Days ago
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1. Overhand: Overhand is when your palms are facing away from you when gripping the bar. Overhand grip is used typically when doing back exercises like chin ups, lat pull down or barbell row. 2. Underhand:  Underhand grip is when your palms are facing towards you on certain exercises. Underhand is used mostly when doing bicep exercises such as barbell bicep curls and reverse grip chin-ups. 3. Hammer:  Hammer grip is mainly used when doing bicep curls but may also be used when doing chin ups. Hammer grip is when the palms of your hand are facing each other. 4. Alternate:  Alternate grip is when one hand is under and one hand is over (usually strong hand over weak hand under.) Alternate grip is rarely used in the gym but is primarily used when doing deadlifts and maybe chin-ups. 5. False:  The false grip is a pretty common grip mostly when doing bench press. Normally when gripping the bar with bench press you wrap your thumb around the bar and rest the bar in the palm of your hand. A false grip is slightly different, instead of wrapping your thumb around the bar you rest your thumb along the bar (like your giving a sideways thumbs up.). . 6. Hook: Hook grip is used mostly when doing power cleans, snatch and maybe when doing deadlifts. To do a Hook grip you wrap your thumb around the bar and with your index, big and ring finger you pin your thumb to the bar. 7. Wide: A wide grip is a grip that is wider than shoulder width. When using a wide grip for a bench press you are minimising the amount of tricep involvement and maximising the chest involvement. When doing a wide grip bicep curl you are involving more the inner (short) head of the bicep. 8. Close:  When using a close grip (like the wide grip) you are using slightly different muscles. Close grip bench press minimises chest involvement and maximises the tricep involvement. You will understand better once you start working out in a gym. instafit motivation fit fitness gymlife pushpullgrind grindout flex instafitness gym trainhard eatclean focus dedication strength ripped swole fitnessgear muscle shredded squat bigbench cardio sweat lifestyle boy girl hot

19 Days ago