While we’re on the subject of changing your body composition, keep in mind that nutrition plays a key role in that process. Here again, many people are relying on incomplete data for direction. Yes, setting up an overall calorie deficit is needed to lose weight (and a calorie surplus is needed to gain mass). But the macro-nutrients in the foods you eat are, in my opinion, more important than just knowing the overall calorie count. Why is that? We know that the body needs fuel for activities of daily living as well as training. The body uses macros (carbohydrates, fats, and proteins) differently. Carbs are the body’s primary energy source, so carbs are burned first for energy. Next the body will break down and use fat for energy. Finally, if your daily intake of carbs and fats is not sufficient to fuel the body, then you will burn protein for energy. That’s what we want to avoid, and why I’m not a fan of nutrition plans that drastically cut carbs. So figuring the nutritional macros in your daily diet is essential to knowing that you will have enough fuel to build strong, lean muscle❗️
“All you need is your bodyweight for a good workout, anything more you’re a spoiled.” -@real_wellness ▪️🔹▪️🔹▪️🔹▪️🔹▪️🔹▪️
Having your go-to gym is always nice and comfortable, but sometimes being on the road is a breath of fresh air to the routine because the lack of equipment makes you reconfigure your workout. Here is a quick leg workout I did that will leave you gassed. 💦😪😓
EMOM Front squats 8x (5 mins)
Goblet squats max reps
Split squats 4x10 each
Leg extension machine 30 seconds
Elliptical 30 seconds
Rest 1 min
Heart rate was wayyy up and can get this in in a half hour easy. Everyone have a safe and enjoyable holiday weekend! And squeeze a workout in 😉 #RealWellness#MemorialDay#MDW#Vacation#HotelWorkout#ApartmentWorkout#NoExcuses
Reverse lunge/Glute focus.
The forward lean of this reverse lunge makes it a glute and hamstring dominant exercise.
Having strong glutes and hamstrings
✅ improves posture
✅ alleviates lower back pain
✅ alleviates hip and knee pain
✅ increases athletic performance
There are a ton of exercises that hit the glutes and hamstrings
✔️ glute bridges
✔️ hip thrusts
✔️ RDLs (Romanian deadlifts)
✔️ lateral band walks
✔️ glute ham raise
✔️ back extension
Are all great staples, and each have a ton of their own variations and build a strong lower body.
What’s your favourite glute or hamstring exercise?