182.1K
NA61KG 10.9% BF (Tracking Progress) #gym #fyp #gymmotivation
@nanaoduromanu
#Training Progress
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4.5M
GL30 months of running. 30 months of showing up ⚔️
In that time I’ve dropped 50 kg, built the strongest version of myself, and reached a running level I never thought was possible.
But the biggest transformation isn’t the one you see, it’s the mental shift behind it.
I’m genuinely happy. I’m proud of myself. I wake up each day with a mindset I never had before. Now That’s the real Running Effect ⚔️
#run #runner #running #runnersofinstagram #goalsetting #race #active #fitness #runnerlife #runnersworld #MarathonTraining #LondonMarathon #marathon #5k #5km #training #sessions #5krun #5ktraining #5kmrun #trainingsession
@globerunnergriff
3.6M
RAChallenge Accepted 🇮🇳💪
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#india #instagram #fitness #reels #viral #trending #shorts #video
@rabi_fitness_boy
29.2M
AUDo you think she motivated me to get it?
#calisthenics #calisthenicstraining #bodyweighttraining #bodyweightworkout #calisthenicsmotivation #gymmotivation
@austin.farmerr
1.6M
_APhilippians 4:13
@_aidan.wilkison
2.2M
FELets goo!🖤🏋🏼♀️
Here is some tips:
- You can definitely do the quads squats on the smith machine too! I just like the variation sometimes.
- Remember, always go to failure, If 3×10 feels easy, that’s your sign to increase the weight but never lose your form!
- Good form= better results + fewer injuries. Add weight only when you can control it.
- Progressive overload is your best friend
- Don’t skip warm-ups
- outfit from dfyne, wearing the new Vision 2.0 (Iive 21/11) DC FELI🖤
@felicialinndkvist
2.1M
YOI see why people say that handstand is hard
#calisthenics #handstand #fail #relatable #gym #motivation
@yoti_sw
827.8K
_L6 months of progress and so many more to come🥹 follow along if you want to learn with me! 🫶🏼
#calisthenics #calisthenicsbeginner #calisthenicsjourney #calisthenicsgirls
@_lucyhealy
1.1M
KRWhat percent are you?
#calisthenics #workout #gym #streetworkout #motivation #gymmotivation
@kriswimmer_wk
2.2M
DE💪 3D Shoulders Start Here — Front. Side. Back. All.
@demicstory
3.3M
7MOnly 1 skill needed: CONSISTENCY.
🥷🏻 @mrsteve500
#muaythaitraining #weightloss #weightlosstransformation #loseweightforgood #1yeartransformation #weightlosssupport #weightlossjourney #muaythaicamp #7MuayThaiGym #RayongThailand
@7muaythaigym
795.7K
SAHere’s the Perfect Realistic roadmap for YOU to start dropping belly fat ‼️👍
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1️⃣ Find your maintenance calories:
So multiply your bodyweight by 30 (in kg) or by 13.5 (in pounds)
Example:
~ 100kg x 30 = 3000 calories(maintenance)
~ 220lbs x 13.5 = 2970 calories (maintenance)
This gives you a great starting point ⚡️- no starvation just structure.
2️⃣ Set your macros CORRECTLY !
Use your maintenance calories to build your macro setup:
• Protein: 2.2g per kg or 1g per lb of bodyweight
~ 100kg/220lbs = 220g Protein 🤘
•Fat: 0.9g per kg or 0.4g per lb
~90g Fat
•Carbs: Fill in the rest (often 250g - 300g)
This macro ratio fuels your training, protects lean muscle, and keeps hunger manageable. 🔑
3️⃣ Track your weight daily
You should weigh yourself at the SAME TIME each morning, ideally after using the bathroom and before eating. - use a weekly average to track progress (ignore the day-to-day swings.)
I would suggest adding progress pics every 2-3 weeks - visual proof is so powerful 📸
4️⃣ Drop your calories by 10% after week one.
Once you find your maintenance calories, cut the calories by 10%
Ex:
•3000- 10% =2,700 calories
•2970-10% =2,673 calories
🤝take that 10% mostly from carbs- it keeps protein and fats stable for muscle and hormone protection 🎖️
5️⃣ Prioritize whole foods ( with some flexibility)
Aim for 80-90% whole, nutrient- dense meals🙏- The other 10-20%? Keep it flexible so you don’t feel restricted.
It’s not about being perfect - it’s about being consistent ‼️
Sustainability > Strictness
6️⃣ Track everything
Even if you don’t plan to forever - tracking helps you understand how much you’re actually eating. Weigh your food, use MyFitnessPal you’ll be surprised what adds up 😅
7️⃣ Move more, daily
7000- 10000 steps per day is game changing.
Walking is stress-free, burns calories, and won’t hurt your recovery
You don’t need to run 🏃♂️ just walk more 👍
8️⃣ Lift with purpose
Train with weights 3-5x/week.
Focus on progressive overload: add reps, add weight, or get better form.
STICK with these 8 principles
Folllow @saywoodfitness for more 🙌
@saywoodfitness
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