#fitcolombiano

[fitcolombiano]

🔹 How To Grow Bigger Biceps by @fitcolombiano ⠀ We've all been there. We go to the gym, lift some weight, and see how our biceps grow, until a couple of hours later when the pump starts to fade away... ⠀ No more! ⠀ 👉 Stick to these guidelines and you'll see your biceps grow over time AND stay big! ⠀ The Biceps Brachii consist of 2 main heads, the Long Head and the Short Head. The long head is the part of the biceps that runs on the outside of your upper arm and gives your muscle the appearance of length, and by training this part, you'll be increasing the "peak" of your biceps. ⠀ In contrast, the short head is the part of the biceps closest to your body, on your inner arm, which gives the biceps its appearance of fullness and girth (when trained correctly). ⠀ ⬅️ On the left side of the image, you got the Short Head exercises: Preacher Curls, Spider Curls, and Wide-grip Barbell Curls. ⠀ ➡️ On the right side, you've got exercises that target the Long Head: Incline Curl, Concentration Curl, and Narrow-grip Barbell Curl. ⠀ ✅ Most exercises in-front of your body, targets the short head, while exercises next to the body targets the long head, but the grip of the weight has to be taken into consideration as it can shift the muscles activated, like in the concentration curl - where you can shift the grip from neutral or supine in the starting position. ⠀ Points to focus on: 🔹Increase the weight you lift over time. 🔹Use both Dumbbells, Barbells (and cable if you prefer). 🔹Implement Compound Exercises like Chin-ups, Push-ups and Rows. 🔹Concentrate on Mind-Muscle connection throughout the movement and Squeeze the Biceps at the end of the ROM. ⠀ Tag a friend who wants bigger biceps in the comments! 👇 . . #styrkeløft #levsundt #veganer #træningsmotivation #vægttabsmotivation #plantebaseretkost #plantbasedathlete #styrkecoach #personligtræning #styrkelyft #vægtløftning #træningsinspiration #livstilsændring #træningsglæde #fitcolombiano #plantbasednutrition #colombia🇨🇴 #styrketræning #mentalstyrke #plantbasedlifestyle #plantebaseret #træningsprogram #plantbasedlife #hjemmetræning #vægttræning #livstil (her: Copenhagen) https://www.instagram.com/p/B7n9_xoDezq/?igshid=2tmt47kxszkn

[fitcolombiano]

Healthy foods 🌱 to save 💵 ⠀ Follow @fitcolombiano for more content like this! 👍⠀ ⠀ Here’s a collection of really healthy whole foods that are very affordable in most countries. With a combination of these foods, it’s very possible to reach your caloric and macronutrient requirements while simultaneously nourishing your body with almost all micronutrients. ⠀ ⠀ Living healthy does not have to be expensive. Depending on your caloric requirements and your location, it’s definitely possible to thrive on a vegan diet spending 5-10 USD per day.⠀ ⠀ What’s really important is to buy certain foods in bulk, for example oats, dry legumes, rice, seeds etc.⠀ ⠀ This is another one you might want to save. 😉⠀ ⠀ What are you favorite affordable staple foods?⠀ Let me know in the comments. ⬇️🙂 #styrkecoach #plantbasednutrition #plantbasedathlete #træningsinspiration #plantbasedlife #livstilsændring #træningsglæde #vægtløftning #styrkelyft #mentalstyrke #personligtræning #vægttræning #plantebaseret #vægttabsmotivation #fitcolombiano #træningsprogram #livstil #styrkeløft #veganer #træningsmotivation #styrketræning #plantebaseretkost #colombia🇨🇴 #levsundt #hjemmetræning #plantbasedlifestyle (her: Copenhagen) https://www.instagram.com/p/B7d_hw5Ds0G/?igshid=1804l2s6r0zby

[fitcolombiano]

🔹 I used to go to the gym without a program and just pick up some weights and do an exercise here and there. As you can imagine, this didn't lead ANYWHERE. ⠀ 🔹 I don't want you to get into a similar situation, so here's an easy way to create a workout that YOU like and want to do, and keeping it SIMPLE will make you come back to it over and over, which is what will get you the result you want! ⠀ 🔹 Here's how it works for Muscle Growth: ⠀ Pick 1-2 exercises per body part, and perform 2-4 sets with 6-15 reps. ⠀ If you want to increase your Strength: ⠀ Pick 1-2 exercises per body part, perform 2-6 sets with 2-6 reps. ⠀ 🔹 Consistency is key, so remember to find a mix that you enjoy doing, and keep progressing by adding more weight (or reps, less rest time, etc.) over time. ⠀ 🔹 What exercises will you try out for your next workout? Comment below! 👇 . .#træningsglæde #københavnerliv #vægttabsmotivation #træningsmotivation #styrkelyft #vægtløftning #hjemmetræning #styrkeløft #styrkecoach #vægttræning #mentalstyrke #træningsprogram #træningsinspiration #personligtræning #gyms #colombia🇨🇴 #livstilsændring #fitcolombiano #styrketræning #livstil #mitkøbenhavn (her: Østerbro) https://www.instagram.com/p/B6_bnbLjcok/?igshid=1th204hq0wz69

[fitcolombiano]

Tag a friend who need a strong core⬇️ ♦️ To have a strong core, you'll need to include more exercises than just a few crunches. ⠀ 🔹 The "Core" muscles include more than just your Rectus Abdominis (what people usually refer to as the six-pack). People often forget the Internal and External obliques ("side abs"), Transverse Abdominis (underneath the "side abs"), the Erector Spinae (neck to low back), Glutes, and your Hip Flexors (and even more). ⠀ ♦️ A Strong core can keep you from getting injured, reducing back pain and helping you have a proper posture. ⠀ 🔹 Deadlifts help strengthening your lower back as well as many, many other muscles in your backside (as well as your front). ⠀ ♦️ I would make sure to fit some of these exercises into your routine, if not all, to improve your core strength. . #gyms #vægtløftning #træningsprogram #mentalstyrke #københavnerliv #vægttabsmotivation #træningsmotivation #vægttræning #personligtræning #mitkøbenhavn #hjemmetræning #styrketræning #fitcolombiano #livstil #livstilsændring #colombia🇨🇴 #træningsinspiration #træningsglæde #styrkeløft #styrkecoach #styrkelyft (her: Østerbro) https://www.instagram.com/p/B63yOiGjKuX/?igshid=1r0ikrcvaal8p

[fitcolombiano]

The dead-lift is one of the most effective exercises and I personally think that EVERYONE should be doing them. -��� It takes immense physical and mental power to perform the dead-lift at heavier weights. When lifting such heavyweights, it is important that your base (feet) are stable. - In order to maximize the power transferred and remain stable, there are some things you need to make sure. - 1. Make sure that your heels are hip width 2. The feet should be mid-foot under the bar, about an inch away from your shins. 3. Point your feet out 15° - Happy lifting! - Before some people freak out because their set-up is different, this is a great starting point for those that don't know how to set up on the dead-lift. - @nattyknowledge #styrketræning #styrketrening #personligtræning #træning #styrketräning #träna #fitcolombiano #sundlivsstil #styrkeløft #træningsinspiration #træningsmotivation #personligtränare #styrkeløfter #styrkelyft #styrke (her: Østerbro) https://www.instagram.com/p/B6LzVvMDjGR/?igshid=1hlgj0xcqcysp

[fitcolombiano]

Enjoy your Friday ! Hope the weekend is with friend or family and it's full of joy! I try to be more active on insta after this weekend 👍💪✌️ . . . #gymtips #colombia🇨🇴 #colombiano #fitcolombiano #homegymsetup #homefitnessmotivation #homefitness #træning #træningsmotivation #træningsinspiration (her: Copenhagen) https://www.instagram.com/p/B803A1CDhpQ/?igshid=ns7owfaxh071

[fitcolombiano]

Giving the best view over gym tips and other gym advises 🙏 ✌️✌️ Wish you a good Wednesday! #copenhagenstyle #copenhagen #træning #træningsmotivation #træningsinspiration #træningsglæde #gym #homegym #fitcolombiano (her: Copenhagen) https://www.instagram.com/p/B8wT5KTDY2g/?igshid=1lz2ayhrfxpa4

[fitcolombiano]

Update here on 2020. The year started as I was hoping for, keeping the motivation and determination . By that I mean, I still have the fighting spirit within me to keep heading toward my goal, I keep inspire my clients to go harder and seeing them grow. I started my education with a steady and ready mind. Thanks for following me so far I hope I can live up the expectations you for my Instagram ✌️ . . Shirt from @icaniwill and my discount code is : COLOMBIANO15 CHECK IT OUT . #livsstil #styrkeløft #helse #hjemmetræning #homegymflow #træningsglæde #personligtränare #styrke #styrketräning #sundlivsstil #aktivlivsstil #træning #homegymsetup #livsstilsændring #sundhed #homegymlife #homefitness #träna #træningsmotivation #fitcolombiano #velvære #træningsinspiration #styrkelyft #styrkeløfter #styrketrening #styrketræning #personligtræning (her: Copenhagen) https://www.instagram.com/p/B8hEGJwjU8K/?igshid=17pyrmd83nl6e

[fitcolombiano]

🔥 How To Train For Upper Body Strength & Hypertrophy by @fitcolombiano ⠀ 🏋️‍♂️ Mainly when training for strength, you want to keep your resistance high and the reps in the lower end (between around 2-6 reps). ⠀ 💪 For Hypertrophy (muscle growth), studies have shown that the sweet spot is somewhere between strength (2-6 reps) and endurance (15+ reps), so you can aim around 6-15 reps to maximize your muscle growth for your upper body. ⠀ For both, I'd recommend you start with the most important exercises for your goals, which is usually heavy compound exercises and then finish off the day with accessory/isolation exercises as shown in the post. ⠀ Is your goal to increase Strength or Hypertrophy? Comment below! 👇 #vægttræning #københavnerliv #mentalstyrke #styrkecoach #gyms #livstil #colombia🇨🇴 #styrkelyft #træningsmotivation #styrketræning #mitkøbenhavn #personligtræning #træningsinspiration #vægttabsmotivation #livstilsændring #styrkeløft #vægtløftning #fitcolombiano #træningsglæde (her: Copenhagen) https://www.instagram.com/p/B8Hf4rBj-z-/?igshid=8rixu7d8o5j1

[fitcolombiano]

If you want to build muscle, then you want to try and do more in the gym than you did last time. @fitcolombiano ⠀ This means performing 1 more rep or lifting 5 more pounds (there are more ways to progressively overload if you don't like these two). ⠀ Progressive Overload works great for big compound movements, and try to focus on lifting with proper form every time you lift. ⠀ Another thing that helps is to try and feel the muscle working (mind to muscle connection). ⠀ On top of this, get lots of protein, lots of sleep, and lastly... ⠀ STAY CONSISTENT. ⠀ You don't get much results in just one gym session, so have patience and try to find things you enjoy with the process, that will make it easier to make it a habit and feel motivated longterm. ⠀ #livsstil #styrkelyft #sundlivsstil #personligtræning #hjemmetræning #homegymsetup #fitcolombiano #aktivlivsstil #træning #homefitness #styrketräning #livsstilsændring #helse #styrkeløft #træningsinspiration #styrketræning #sundhed #träna #personligtränare #styrkeløfter #træningsmotivation #styrketrening #styrke . (her: Copenhagen) https://www.instagram.com/p/B8EzRjBjf6I/?igshid=1qf3k9s0gehxk

[fitcolombiano]

sunday fitness advise is: Don't wait until you've reached your goal to be proud of yourself. Be proud of every step you take toward reaching that goal. When you're at the gym feeling like you'll never be one of those people who look like they've been at it their entire lives, remember that they all started somewhere. . . . .@gymshark #levsundt #vægttabsmotivation #personligtræning #hjemmetræning #styrkecoach #plantebaseretkost #træningsmotivation #livstil #plantbasedathlete #træningsglæde #styrketræning #vægttræning #mentalstyrke #træningsprogram #fitcolombiano #livstilsændring #styrkelyft #træningsinspiration #colombia🇨🇴 #styrkeløft #vægtløftning (her: Copenhagen) https://www.instagram.com/p/B8D6VrFjqM7/?igshid=sbvrqcgg261z

[fitcolombiano]

All of us need motivation and inspiration to fulfill our goals, whether they may be in relation to career, family, or health. Over the years I have compiled catchphrases and quotes from famous, and not so famous, people who have motivated me through their words. As a fitness professional, my role is to encourage and inspire clients to be their best and to push through obstacles when challenges arise.! . . #veganer #styrkecoach #træningsprogram #fitcolombiano #livstil #plantbasednutrition #træningsmotivation #træningsglæde #vægttræning #levsundt #plantebaseret #vægttabsmotivation #personligtræning #hjemmetræning #livstilsændring #træningsinspiration #styrkeløft #plantebaseretkost #plantbasedathlete #plantbasedlifestyle #colombia🇨🇴 #plantbasedlife #styrketræning #styrkelyft #vægtløftning #mentalstyrke (her: Copenhagen) https://www.instagram.com/p/B73Y5XEjDni/?igshid=9tep7ckvm64p

[fitcolombiano]

The journey isn't over yet ! But thank God I have reached alot of my goals so far ! I thank you all for following along 🙏🙏🙏 . . . #vægttræning #styrkelyft #hjemmetræning #livstil #træningsprogram #træningsglæde #plantbasednutrition #styrkeløft #mentalstyrke #colombia🇨🇴 #styrketræning #træningsmotivation #træningsinspiration #vægttabsmotivation #styrkecoach #plantbasedathlete #fitcolombiano #plantebaseret #plantebaseretkost #livstilsændring #plantbasedlifestyle #levsundt #personligtræning #plantbasedlife #vægtløftning #veganer (her: Copenhagen) https://www.instagram.com/p/B7onRlSDaps/?igshid=1hm7aserj30ed

[fitcolombiano]

In collaboration with @icaniwill I have the opportunity to do some little advertisement for their brand ! You can get a 15% discount with my ____________________________________ ➡️➡️code : COLOMBIANO15 ⬅️⬅️ #vægttabsmotivation #styrketræning #træningsinspiration #hjemmetræning #styrkelyft #livstilsændring #københavnerliv #styrkecoach #livstil #træningsglæde #mitkøbenhavn #vægtløftning #styrkeløft #vægttræning #colombia🇨🇴 #træningsmotivation #træningsprogram #mentalstyrke #gyms #fitcolombiano #personligtræning #icaniwill #icaniwillfamily #icaniwillmen #icaniwill (her: Copenhagen) https://www.instagram.com/p/B7TNWyTD48Z/?igshid=1p9bpqv3rtone

[fitcolombiano]

Wanna know a secret? . . My secret is, before I started working out on this level where I am now, were I a lazy person! I enjoyed staying at home watching movies even playing video games... One day it just hit me, that I wanted something more, dreams and ideas ! So I desited to change ! You can do it too ! Don't tell or talk about just show it ! 🙌 Let me know your thoughts below ! . .#mitkøbenhavn #træningsinspiration #gyms #vægtløftning #fitcolombiano #træningsprogram #styrketræning #træningsglæde #mentalstyrke #vægttabsmotivation #vægttræning #styrkeløft #personligtræning #styrkecoach #hjemmetræning #colombia🇨🇴 #træningsmotivation #københavnerliv #styrkelyft #livstilsændring #livstil (her: Østerbro) https://www.instagram.com/p/B7GIbZJjo6h/?igshid=arca8lh5y1wk

[fitcolombiano]

Who said it was hard to get protein on a vegan diet? ⁠ Do you eat any of these?⁠ ⁠ You can easily obtain all the protein you need on a vegan diet, and WITHOUT supplementing.⁠ ⁠ The DRI (Dietary Reference Intake) is 0.8 grams of protein per kilogram of bodyweight, or 0.36 grams per pound. This amounts to 56 grams per day for the average sedentary man, 46 grams per day for the average sedentary woman. 👇👇👇👇👇⁠ By the way, that's not the MINIMUM to prevent deficiency. That's TWO standard deviations above to ensure it meets the requirements of the majority of the population. Meaning it's more than enough for someone who works an office job and doesn't exercise regularly.⁠ ⁠ If you are an endurance athlete, you may need more protein - about 0.5–0.65 grams per pound, or 1.2–1.4 grams per kg is the recommendation.⁠ ⁠ The average person only needs 10-15% of their calories to come from protein. Someone who is active will obviously need to eat more to replenish lost energy. If they keep that same percentage but increase their calories, they are consuming more grams of protein than someone who is sedentary and requires fewer calories. It's as simple as that!⁠ ⁠ Hope this helps! Please like & share!⁠ ⁠ #københavnerliv #mentalstyrke #livstil #vægttræning #styrkecoach #mitkøbenhavn #hjemmetræning #styrkelyft #træningsprogram #styrkeløft #colombia🇨🇴 #træningsmotivation #fitcolombiano #vægttabsmotivation #livstilsændring #vægtløftning #træningsglæde #personligtræning #styrketræning #gyms #træningsinspiration (her: Østerbro) https://www.instagram.com/p/B67-oXiDiSJ/?igshid=m7n0r26sag0q