Max Weber

I help ppl get fit & look good naked🙂 24. Coffee/ice cream lover. Entrepreneur to the core. 👉🏼📩 I reply to all DMs! Look good. Feel better.

http://maxweberfitness.com/

352 posts 25,255 followers 295 following

🔥 Intermittent Fasting 101 🔥
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🤔 Let’s start with this… can you imagine a meal timing strategy where you don’t eat for 16 hours of the day?!
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😈 It sounds scary, doesn’t it??? Well, not so fast…
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🔥 This “diet” that I’m referring to is called Intermittent Fasting, or IF for short.
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👉🏼 Intermittent Fasting is essentially a meal timing strategy (or preferred eating pattern) that cycles between “fasting” and “eating” windows throughout the day.
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👉🏼 So, for some parts of the day you don’t eat, and other parts of the day you do eat. Doesn’t sound too bad when you put it that way, right? Right! Now let me explain the 16 hour break…
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🗓️ Generally, this is how your day might look when on an Intermittent Fasting program:
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You “fast” (or don’t eat) from the time you wake up until about 12pm, noon. Then from noon until roughly 8pm you enter your eating window, where you’ll have your meals for the day. Then, at 8pm your eating window closes and you go back to fasting until you fall asleep. Make sense?
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✨ And you might be wondering why the heck would you want to do Intermittent Fasting like this? Well, here’s why:
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👍🏼 Pushing breakfast calories back until later in the day (or adding them to a later meal) allows for larger meals rather than smaller ones. This is typically great for people that don’t love breakfast, aren’t hungry when they wake up (or prefer coffee to food early in the morning) and those who are dieting and can’t do the “eat every three hours” thing. Plus, Intermittent Fasting has shown to have some “fat burning” effects as the body is positioned to be in a fasted state (though this is largely up for debate).
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🔥 It’s also important to note that in your fasting windows, you’re ‘allowed’ to consume zero-calorie beverages to suppress appetite and hold you over. This includes black coffee, seltzer water, water, etc. And furthermore, during your eating window you still need to be respectful of total calories for the day and making relatively good food choices. Got it?
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😁 Thanks for reading! If you have questions about Intermittent Fasting, drop them below! Also, if you’ve tried Intermittent Fasting, what’re your thoughts??? 🤔

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🚩 How to Start (A Fitness Plan) 🚩
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👉🏼 Are you looking to get started on your fitness journey?
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👉🏼 Or maybe you’re looking to simply get back on track, and start a new program?
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👉🏼 You could even be just looking for a change of pace, and have the desire to start something new.
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✅ Whatever the case may be, this post is for you! Let’s talk about “How to Start”…
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🔮 The first thing I’d like to talk about is magic.
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✨Magic? Yup, magic.
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💊Magic pills. Magic workouts. Magic cleanses. Magic powders. Magic “stuff”.
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❌ None of that exists. So forget about it right now. So don’t start there. Trust me!
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🔥 Instead, start with “WHY”! This is the reason you are actually embarking on a fitness journey. The reason for WHY this is important to you.
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💭 So ask yourself, “Why are you passionate about this? Why is this important to you?” And write it down.
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✏️ Next is to set some goals. I recommend short-term and long-term goals. Your long-term goals can be output (outcome) related, like # of pounds lost or amount of weight lifted, but your short-term goals should be input related, like # of times you plan to hit the gym each week, and number of ounces of water you’re going to consume every day, and how many meals you’ll eat per day. Finding a balance here is a major key to sustainability, and keeping motivation alive.
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🗓️ Next, set your schedule. Mark your commitment down, and stick to it. Period!
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❤️ Do what you love! Pick exercises and foods you love, and do that, not what the “fit pro” is doing. It has to work for YOU!
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👯‍♀️ Invite friends to the gym because they can make fitness fun, and they can hold you accountable to what you said you would do, even when you’re not feeling so confident in the process.
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⌛️ Lastly, is have patience! Though this is not directly retailed to starting… it’s the mindset you need to stick with the plan beyond one week, or two weeks, or three… etc, etc, etc. Got it?
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😁 Thanks for reading! If you enjoyed this post, give it a *double tap* and let me know if you have questions by commenting below!
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👉🏼 PS. Tag a friend who has made the commitment to “START!”

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We often live inside a 5.8-inch vertical screen where vanity gets attention.
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Where perfectly lit booty pics, and touched-up washboard abs command the attention of the internet majority.
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Where our delusions of grandeur are largely displayed to service our own ego.
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But is that *really* what matters?
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Sort of. But not absolutely.
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Let me explain…
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We all want to look good (especially naked). And we all love friendly, intimate attention (especially from the opposite sex). And because we’re human, we love to experience the “arousal” of public acknowledgement.
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However, none of this is why fitness *actually* matters.
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Fitness *actually* matters because of what it teaches you about yourself. Self-discovery.
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Fitness *actually* matters because positive physical change elicits positive mental change. Self-esteem. Self-confidence.
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Fitness *actually* matters because it it gets you in motion, prompting action. Self-motivation.
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Fitness *actually* matters because of what it shows you is possible with hard work and persistence. Self-efficacy.
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And when you begin to develop these attributes (along with a body you love) you can give back, do more, and live better.
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And in part, this means having the capacity to help others.
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Helping others self-discover.
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Helping others build self-esteem.
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Helping others create self-motivation.
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Helping others establish self-efficacy.
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And that’s why shirtless pictures really matter. Not cause of the “likes” they generate (no matter how flattering).
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Do you agree? What do you think? Thoughts? Comment below. :)
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PS. If you enjoyed reading this caption, please tag a friend you care about that would resonate with this post! Thank you.

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🏡 Home Workout Routine 🏡
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👉🏼 Are you looking to lose body fat, build muscle, get stronger and look (and feel) better?
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👉🏼 Are you looking for a workout routine that you can complete at home, with minimal equipment?
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👉🏼 Are you looking for workouts that are time efficient?
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✅ If you answered yes to the above questions, even one of them, then this post is for youuuuuuu!!! Let’s dive in:
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🏡 First things first… at home workouts are great for a few reasons: (a) you don’t need to spend $ on a gym membership (b) you can complete them anytime of the day (c) they are often time efficient (d) they are most certainly ‘good enough’ to help you lose fat and gain muscle.
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✨ So, on this post, if you swipe to the left (and again, and again) you’ll see that I’ve outlined an entire week of what to do on this plan. It’s pretty straightforward to say the least! However, if you can’t complete any of the exercises in the above infographic for whatever reason (lack of equipment, a current injury, etc) it’s completely ok to ask me for help in making a modification, or simply modifying the program yourself!
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🙋🏻‍♀️ Also, it’s important to note that this program is one you MUST make a commitment to!
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🔥 Here’s a big fat loss tip, or muscle building tip… it takes time! Patience is really key when it comes to making progress only our fitness goals, no matter what they are: weight loss, fat loss, lean muscle gain, “toning”, better health, or simply to look and feel better.
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👍🏼 And because of that, I recommend that if you start this at home workout routine, you make a commitment to it for 4 weeks. Got it?
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👉🏼 And here’s one more thing… do your best to make progress on the sets and reps listed in the workout routine above. AKA, trying to add a rep to each set week over week (if possible!).
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🙏🏼 Thanks for reading! If you enjoyed this post, and would like to see more like it (variations for intermediate workouts) please let me know in the comments below! Just comment “💪🏼”!
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😈 And as always, any questions you have you can leave them below as well, and I’ll answer them! Have a good one!

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🏋🏻‍♀️ How Many Sets/Reps 🏋🏻‍♀️
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🔥 Whether your goal is weight loss, fat loss, muscle gain, body recomposition or just to improve your performance inside and outside of the gym, knowing how many sets and reps to perform for your goals will have quite a dramatic impact on the amount of progress — and rate of progress — you achieve. Let’s talk about all that right now…
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💪🏼 If your primary goal inside of the gym is to get stronger — note that if this is your gym goal, it doesn’t mean your ‘fitness’ goal can’t be fat loss — then it makes sense to train in the 1-6 rep range, completing somewhere between 3-10 sets. This could be 4 sets of 4 5 sets of 5, 6 sets of 3 or even 10 sets of 1 (or something else entirely). The point is to structure your program in accordance with your specific goal. Also, when straining for “strength” it makes sense to rest 2-5 minutes between sets because of the amount of energy required to perform these lifts at these reps.
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🍑 Now if your primary goal is to build muscle (bigger booty, larger arms, washboard abs, whatever you freakin’ want!) then training in the 6-12 rep range and completing between 8-12 reps is probably ideal. You could do 4 sets of 12, 3 sets of 8… up to you! But make it work! Rest times here should be 1-2 minutes.
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🏃🏻‍♀️ If your primary gym goal is endurance or stamina, upping the reps above 12 is where you’re going to want to be. And 2-4 sets per exercise is great, resting just 60 seconds between exercises. Sound good?
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✅ Thanks for reading! If you found this helpful, comment “👍🏼” below and I’ll do another post about manipulating other training variables like tempo and load. Cheers!
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📝 PS. Just because your goal is strength, or muscle gain, or endurance does NOT mean you can’t use the other sets/reps ranges in your workouts. A combination of all three makes a lot of sense in most cases, so if you’re curious about this, ask me in the comments below!

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🏋🏻‍♀️ Beginner Workout Routine 🏋🏻‍♀️
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👀 Are you relatively new to the gym and looking to start a beginner workout routine?
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🔥 Are you looking to lose body fat or start a fat loss plan?
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💪🏼 Or maybe you’re looking to build muscle, get stronger or simply feel better?
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😃 If you can relate to any of these things, then this post is for you! Let’s dive in! But first…
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👯‍♀️ Tag A Workout Buddy! 👯‍♀️
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💁🏻‍♂️ Alright, first things first. Let’s do a brief overview of the infographics shown above…
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🗓️ If you swipe, swipe, swipe to the left, you’ll see that I’ve outlined an entire week of workouts and rest days in a beginner workout routine. There are three strength training days, two optional activity days and two rest days. The best thing you can do as a beginner (or someone just looking to start a new workout program), is simply follow the guidelines I listed above, and modify exercise selection, number of sets, number of reps, rest times etc. based on your current conditioning and goals. (If you have questions about this, comment below).
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👉🏼 Next, it’s important to understand that this program is one you make a commitment to! Here’s a big fat loss tip, or muscle building tip… it takes time! Patience is really key when it comes to making progress only our fitness goals, no matter what they are: weight loss, fat loss, lean muscle gain, “toning”, better health, or simply to look and feel better.
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👍🏼 And because of that, I recommend that if you start this beginner workout routine, you make a commitment to it for 4 weeks. Got it?
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👉🏼 And here’s one more thing… do your best to make progress on the sets and reps listed in the workout routine above. This means trying to add a rep to your top set (first set) the following week, or slowly/incrementally increasing the weight you’re using on each exercise. Doing this will allow for optimal progress on fat loss and muscle gain. Sound good?!
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🙏🏼 Thanks 4 reading! If you enjoyed this post, & would like to see more like it (variations for intermediate workout or advanced workout routines) please let me know in the comments below! Just comment “💪🏼” ok?!
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😈 Questions? Leave em below!!!

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🔥 10 Fat Loss Drinks 🔥
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✨ Sorry, but if you only read headlines you will derive no real value form this post! ✨
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🙉 One of the most frustrating things is to be spot on with your nutrition — eating all the right foods, in all the right portions — and then come to realize that you’re 400 calories over your daily goal because you drank a damn Coca-Cola and Peach Tea during the day… Ugh…
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👌🏼 Now, while it is ok to enjoy a liquid calorie beverage from time to time, one of the simplest hacks you can make when dieting for fat loss is to simply remove beverages that contain calories!
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🤔 Think about it… it’s SUPER easy to drink a Starbucks Frappuccino (500 calories) on your way to work, or put down a 12oz Coke (140 calories) with lunch, or even a Gatorade (150 calories) on your run, BUT these things never fill you up all by themselves… and if you did drink them all in the day, you’d be over your calories by 800!!! That’s like gaining 1.6 pounds per week… WOAH…
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🔁 So, instead of consuming calories that aren’t serving your goals, switch to some zero-calorie or low-calorie beverages that are “Fat Loss Approved”.
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🤓 But don’t get me wrong… these beverages (the list above) does not “burn” body fat off your body. They merely act as placeholders for where you were previously consuming calories. Make sense?
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🙏🏼 Simply put, switching from Coke to Coke Zero, and switching from Lemonade to a Baì could save you 300 calories per day, or more! And while some of the artificial sweeteners are NOT the healthiest alternatives in the world to wholesome real foods, neither is being 83.2 pounds overweight. Ya feel?
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👍🏼 Thanks for reading! If you liked this post, comment “🥤” below and I’ll do more just like it tomorrow! Have a great day!

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🥦 What is VEGAN?! 🥦
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💁🏻‍♂️ I often get questions about different diets, like the vegan diet, so I figured making a post about it would be a great idea! Here it is, in full:
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👉🏼 A vegan diet is essentially a sub-set of a vegetarian diet, that’s taken a step further. It excludes meat, eggs and dairy products, along with all other products that are made from or use animals.
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❌ This means that the following foods are not vegan:
▪️ Meat (chicken, steak, beef, pork)
▪️ Fish (salmon, tuna, tilapia)
▪️ Eggs, dairy, honey
▪️ Other animal products
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📊 Please keep in mind that while a vegan diet is generally lower in total protein intake than a non-vegan diet, protein it still a very important macronutrient for vegans, as it’s muscle sparing in a calorie deficit and muscle building at maintenance and in a surplus. Basically, the potential upside of consuming adequate protein justifies making protein fit your vegan diet. Somewhere between 0.7-0.8g per pound of bodyweight in pounds makes sense for the vast majority of people of average weight.
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👉🏼 Lastly, keep in mind that it’s important to understand that while following a vegan diet, energy balance (calories in versus calories out) still does matter. Don’t be naive to that, ok?
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📉 The bottom line?
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Vegan is not a magical diet that works for 100% of people. It might work for you. It might not work for you. But please understand this… vegan works if you work…  BUT ONLY IF YOU WORK! 🤪 Got it?
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✨ Oh! Also… “What The Health” is not universal truth. Don’t get caught up in the BS of the internet and personal agendas, ok? :)
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🙏🏼 Awesome! Thanks for reading! If you enjoyed this post, comment some broccoli “🥦” below and I’ll keep doing more posts like this!
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#vegan #veganism #vegandiet #veganbodybuilding #veganfitness #veganfood #vegans #veganmom #veganfortheanimals #iifym #vegetarian #paleo #keto #weightlosstips #weightlosshelp #fatlosstips #fatlosshelp #dieting #nutrition #countingcalories #caloriecounting #macros

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🥜 What is KETO?! 🥜
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💁🏻‍♂️ I often get questions about different diets, like the Keto (ketogenic) diet, so I figured making a post about it would be a great idea! Here it is, in full:
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👉🏼 Keto is a diet that is basically focused on eating low-carb and high-fat (with moderate protein) to promote a state of ketosis — fat burning — in the body. This is achieved by depleting your body of glucose to the point where your body produces and uses ketones for energy instead of carbohydrates.
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❌ This means that the following foods are generally not keto-approved:
▪️ Soda and fruit juices
▪️ Cake, candy and ice cream (you could make your own though!)
▪️ A fairly decent amount of fruits (or most fruits)
▪️ Beans, legumes, lentils, etc.
▪️ Potatoes, sweet potatoes, carrots, corn, etc.
▪️ Most low-fat “diet” products
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📊 The other thing to keep in mind is that when following a keto diet, you’ll likely get between 60-80% of your total calories from dietary fat, 15-35% from protein and often less than 5% of total calories from carbohydrates. Of course, you can make this mere preference-based and adjust, but this is just a gold standard from my friends at @keto.connect (they are awesome, btw, if you’re into the keto lifestyle!)
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👉🏼 Lastly, keep in mind that it’s important to understand that while following a keto diet, energy balance (calories in versus calories out) still does matter. Don’t be naive to that, ok?
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📉 The bottom line?
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Keto is not a magical diet that works for 100% of people. It might work for you. It might not work for you. But please understand this… keto works if you work…  BUT ONLY IF YOU WORK! 🤪 Got it?
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🙏🏼 Awesome! Thanks for reading! If you enjoyed this post, comment “😃” below and I’ll keep doing more overview of different diet plans, like vegan, primal, etc. Cheers!
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#keto #ketodiet #ketoconnect #iifym #fatlossdiet #fatlosshelp #nutrition #dieting #weightlossdiet #weightlosstips #countingcalories #countingmacros #macros #ketolife #ketogenicdiet #ketobreakfast #lowcarb #ketosis #ketoweightloss #ketoresults #ketogeniclife #ketogeniclifestyle

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🥩 What is PALEO?! 🥩
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💁🏻‍♂️ On my last Instagram Live I got a few different questions about, “What is Paleo?” so I figured that creating a post about it would make the most sense! Let’s dive right in…
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👉🏼 Paleo is a “diet” that focuses on eating real, whole, unprocessed foods that mirror what our hunter-gatherer ancestors would have ate.
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❌ This means that the following foods are NOT paleo approved:
▪️ Cereal grains and legumes
▪️ Hydrogenated oils and vegetable oils
▪️ Dairy products (other than butter) and refined sugars
▪️ Processed and packaged foods
▪️ Fruit juices and soft drinks
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✅ This also means that the following foods ARE paleo approved:
▪️ Fruits and veggies
▪️ (Ideally) Grass-fed and pasture-raised animal proteins like steak, pork, chicken, etc.
▪️ Fish and seafood
▪️ Eggs, nuts and seeds
▪️ Butter and some oils
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📊 The other thing to keep in mind is that paleo diets are often high in dietary fat, moderate in protein and low or moderate in carbs. This is based on the structure of what “fits” and what doesn’t “fit” into the food requirements.
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👉🏼 Lastly, keep in mind that it’s important to understand that while following a paleo diet in the traditional sense does not require you to count calories or track macros, energy balance (calories in versus calories out) still does matter.
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📉 The bottom line? Paleo is not a magical diet that works for 100% of people. It might work for you. It might not work for you. But please understand this… paleo — or any diet — works if you work…  BUT ONLY IF YOU WORK! 🤪 Got it?
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🙏🏼 Awesome! Thanks for reading! If you enjoyed this post, comment “😃” below and I’ll keep doing more overview of different diet plans, like vegan, keto, etc. Cheers!

Shoutout to @realpaleodiet and @paleoleap for being great paleo resources!
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#paleo #paleodiet #iifym #fatlossdiet #fatlosshelp #nutrition #dieting #weightlossdiet #weightlosstips #countingcalories #countingmacros #macros #paleolifestyle #realfood #primal #eatrealfood

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📊 MACRO CHEAT SHEET! 📊
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🍎 If you’re reading this, then it’s likely that you’re either looking to learn more about what the heck “macros” are, or you’re just looking for the greatest cheat sheet on Instagram to help hit your macro numbers for the day! Either way, you’ve stumbled upon the right post! Let’s dive in…
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📊 What are “macros”?
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“Macros” is a slang term among the fitness community that’s short for macronutrients.
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Macronutrients are substances that contain calories, and provide our bodies with energy.
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There are three macros: protein, carbs and fats.
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They are measured in grams, and for further context, 1 gram of protein contains 4 calories, 1 gram of carb contains 4 calories and 1 gram of fat contains 9 calories.
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🥩 Tell me about protein.
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Sure! Protein helps build muscle and prevent muscle loss in a calorie deficit, meaning protein is “muscle sparing”. It’s also a great macronutrient for appetite control and suppressing hunger.

An no, eating a diet moderately high or high in protein will NOT inherently make you big and bulky. In fact, quite the opposite.
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🍑 Tell me about carbs.
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You bet! Our bodies use carbs (carbohydrates) for energy. They’re the primary fuel source for the human body.
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And no, eating carbs will NOT inherently make you fat or stall weight loss.
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🥜 Tell me about fats.
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Ok! Fats are important for hormone regulation, nutrient absorption, brain function, making foods taste great, etc.
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And no, eating fats will NOT inherently make you fat.
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✨ I hope this was helpful for you! If you have questions about macros, you can always drop a comment down below and I’ll be sure to reply!
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💁🏻‍♂️ Lastly, if you enjoyed this post, be sure to tag a friend that would find post this helpful! Thanks!
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#iifym #macros #flexibledieting #countingcalories #countingmacros #flexiblediet #fatlosstips #nutrition #caloriecounting #fitfam #avatarnutrition #fitspo

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🍑 Hip Thrusters 🍑
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🤪 Barbell Hip Thrusters are without a doubt a killer booty building exercise, especially when you perform the movement in the appropriate fashion. And in this video I lay out 5 little tips you can implement to get the most out of your booty thrusts:
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1. Proper setup ensures proper form. Make sure your feet are set evenly, where you need them to be, and they the bar is positioned correctly (I advice using some sort of cushion or rolled up mat to avoid discomfort).
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2. Use a weight you can control. No matter what weight you use, the number of reps you’re going for, or the tempo you’re using, making sure you can actually move the weight with proper form is crucial for optimal progress and avoiding injury.
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3. Proper alignment of your spine ensures you get the most out of the movement while further reducing the risk of injury, plus, you’ll feel good and avoid discomfort altogether.
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4. Use a full range of motion. This means fully contracting your glutes to the tip top of the rep, while not neglecting the full benefit of eccentric (lowering) muscle actions.
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5. Pause for .5 seconds at the top of each rep to really feel that booty burn, and to practice the contracting of your glute muscles (which will help you greatly on other exercises like squats and deadlifts).
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🙂 Thanks for reading! What exercise would you like to see me give you tips on next? Comment the exercise below!
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#legday #booty🍑 #bootyfordays #bootygainz #legsfordays #legworkout #gymspo #fitlife #fitspo #fitfam #fitspiration #workoutvideo #workouttips #exercisetips

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✍🏼 2017 was undoubtedly the most introspective year of my life. And yeah, I know I know, that’s cliche (especially on the internet), but it’s my truth nonetheless! So, I figured, why not share it with you?
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This past year was also the most expansive for me: Personal growth. Milestones. Challenges. Relationships. Adventures. Passions explored. Businesses grown. This whole “Instagram” thing. Clarity. Etc. It’s been an amazing ride, to say the least!
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And really, I just wanted to take a moment to reflect on on a few “words to live by” that I really found to be helpful in the past year! Hope you enjoy ‘em!
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(1) Courage — It takes courage to show up in the world. So find the courage to do what you’re afraid to do when you need to do it most.
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(2) Self-Awareness — What do you love to do? What are you great at? Move in that direction.
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(3) Self-Esteem — Stop doubting yourself. Period.
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(4) Patience — “It” will be worth it. Play the long game, and do all that you can do to find serenity along the journey.
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(5) Gratitude — Who or what are you grateful for? Tell them. Show them. Express it.
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(6) Bliss — Utter joy. Find those moments. Create them. Cherish them.
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(7) Empathy — Love others. Help them. Guide them. Lead them. Follow them. Support them.
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(8) Presence — Be where you are. Not “there”, or “there”. Just where you’re at, in the moment, right now. Living fully.
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(9) Offense — Do. Create. Live. Strive. Go for it. And speak your truth, even if your voice shakes.
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(10) Humility — Be humble. Have more humility. Ask others for help.
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🙏🏼 Thanks for reading.
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And I’d love to know if you have any “words to live by” to add to my list of 10! If you do, what’s your word? :)
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Comment your word below, and here’s to a big 2018 for you! Much love!!
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❤️

64💬

🔥 Get Motivated! 🔥
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😩 Believe me… I get it… You’re just not motivated. You don’t want to go to the gym, well, you do sort of, but you you just don’t have the energy or desire to get up and actually go… and in this situation (a common one) what the heck are you to do?! Well, don’t worry, I got you covered!
⠀⠀
😜 The first thing to do is…. DO SOMETHING!!! No matter what the thing you do is, no matter how small or how big of an action you take, starting to “do” builds momentum and momentum gets you into motion. And when your’e in motion, you move. And when you move, you get your ass to the gym! So start here: DO SOMETHING!!!
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👫 Next, phone one of your friends! Phoning a friend or a workout buddy or a cutie that you know can be a great way to get your butt to the gym. Why? Because working out with friends is not only enjoyable, but it makes you accountable not just to yourself, but to someone else as well — and this is powerful! So, make the call. Send the text (or Snap) and get a friend to tag along!
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🛍️ Yup, next is to GO SHOPPING! Whaaaa? Shopping? Yeah, I’m 1,000% serious about this… Here’s why — when you look good, you feel good and when you feel good, you do the things that you should be doing! So, head on over to @gymshark @lululemon @alphalete @rise @tilyoucollapse or somewhere else entirely and buy an outfit you love so you can flaunt your stuff at the gym!
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😃 Next is simply to HAVE FUN! Your first workout does NOT need to be some brutal, 2 hour long deadlift and squat sessions that some fit pro with 1M followers told you to do. Your first workout back should be something you enjoy doing. Something fun. Something you love. Why? Because when you enjoy it, you do it. And getting started is what matters most! Details come later! Got it?
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😈 Annnnnndddddd, the last thing…. BE PATIENT!!! ⏳⏳⏳ This stuff takes time and momentum and motivation is not likely gained in a day, more like days on end of just doing a bit more than you did yesterday. So be patient, enjoy getting back to it and comment below if you need further motivation from me! Cheers!
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#motivation #gymmotivation #fitsporation #fitspo #fitfam #gymshark #gyminspiration #gymspo #fitlife

31💬

📊 How To Set Your Macros 📊
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💁🏻‍♂️ Hey hey! Wanna set macros together? Saweeeeettt! Let’s do it!
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👫 Tag A Friend That Needs Help With Macros! 👫
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🔥 Step 1: Estimate TDEE (Total Daily Energy Expenditure) — This is the number of calories your body burns per day. To estimate your TDEE multiply your bodyweight in pounds by 14 if you’re not very active, by 15 if you’re moderately active (like me) and 16 if you’re very active!
▪️ Example: I weigh 178 pounds. 178 x 15 = 2,670 calories per day to maintain my weight.
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🤔 Step 2: Determine Your Goal — Is your goal Fat Loss or Muscle Gain? Maintenance? Decide what your goal is, and then let’s adjust calories accordingly.
🔥 Fat Loss = Subtract 500 calories to the number you got in Step 1.
💪🏼 Muscle Gain = Add 500 calories to the number you got in Step 1.
👉🏼 Maintain Weight = Add 0 calories to the number you got in Step 1.
▪️ Example: 2,670 calories with a Fat Loss goal means: 2,670 - 500 = 2,170 calories per day.
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🥩 Step 3: Set Protein Intake — To set protein, we will simply multiply current bodyweight in pounds by 1.0 grams.
▪️ Example: 178 pounds x 1.0 grams = 178 grams of protein per day.
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🥜 Step 4: Set Fat Intake — To set fat intake, we will simply multiply current bodyweight in pounds by 0.3 grams to 0.5 grams depending on preference. If you like a high-carb diet, use 0.3 and if you like a high-fat diet, use 0.5.
▪️ Example: 178 pounds x 0.3 grams = 53 grams of fat per day.
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🍎 Step 5: Set Carb Intake — To set carb intake you will divide remaining calories (total calories per day subtracted by calories from protein and calories from fat by 4, because there are 4 calories in each gram of carbs).
▪️ Example:
➖ 2,170 Calories
➖ 2,170 - (178g protein x 4 calories per gram) = 1,458 calories remaining for fats and carbs
➖ 1,458 - (53g fats x 9 calories per gram) = 981 calories remaining for carbs
➖ 981 / 4 calories per gram of carb = 245 grams of carbs per day
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📊 Max’s Macros: 178g Protein, 53g Fat, 245g Carbs
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😃 Did you figure out your macros? If you did, what are they?! Comment below! And if you’re having trouble, drop me a line in the comments and I will help you out!!! Cheers!

197💬

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🍱 MEAL PREP IDEAS 🍱

🎊 First off, Happy New Year! It’s now 2018 and that means we have a fresh slate (so to speak). And I’d imagine that at least a few of your goals are fitness and nutrition related, likely to get on a more regimented fitness plan and make progress on fat loss, muscle gain or recomposition, among other things like simply improving overall health. And for that reason, I’m going to be posting a bunch of “Meal Prep Ideas” for you over the next few days and weeks, starting off with this one above.

💁🏻‍♂️ Now the thing I want you to keep in mind is, one, this is a very basic meal suggestion! We’re starting simple, ok? But I promise we’ll include some more diversified meals in the coming days.😉 Furthermore, keep in mind that on these posts I’m not just going to be talking about “WHAT” to eat, but also portion sizes and how adjusting them leads to different outcomes. Let’s dive in…

📝 INGREDIENTS 📝
▪️Chicken Breast 6oz or 8oz (uncooked)
▪️Brown Rice 1/2 cup or 1 cup (uncooked)
▪️Asparagus 200g or 300g (uncooked)
▪️Strawberries 100g or 200g
▪️Water (cause hydration is a major 🔑)
▪️Extras: @oh_my_spice and @pamcookingsprayofficial

✅ And here’s the details you’re probably curious about: if you go with the smaller portion sizes on all of the above ingredients, your meal is going to be close to 430 calories with 48g protein, 52g carbs and 5g dietary fat. If you go with the larger portion sizes, your meal is going to be close to 715 calories, 68g protein, 99g carbs and 7g dietary fat.

❓ Does this mean the lower calorie meal and portions is better? NOPE! That’s NOT what this means. It simply means this… knowing how portions can dictate calorie intake is something to learn about. The idea is not that one portion size is better (in a vacuum) but one might be better in context surrounding your day as a whole.

🔥 So adjust portions to fit your goals, and don’t be afraid of adding more of one ingredient and less or another as needed.

💥 Thanks for reading! Questions about meal prep? Drop them below. I’ll reply ;)
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#mealprep #mealpreparation #mealplan #mealplanning #portionsize #portioncontrol #iifym #fatlosstips #fatlosshelp

35💬

🍑 Brutal Leg Workout! 🍑
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⚠️ Caution! This Workout Is NOT For Beginners! Perform At Your Own Risk Of Serious Booty Soreness (And Gainz)! ⚠️
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😈 While that *caution* was partly a joke, it’s also partly serious. This workout is BRUTAL, so if you’re just getting back into the gym or are more of a beginner, I’d save this post for future reference. If you’re game for some pain and booty gainz, then get right to it! Here’s the full workout with some notes:
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🙆🏻‍♀️ Side note: Please thoroughly warmup before training!
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▪️ A1: *Heavy* Bulgarian Split Squats: 5 sets of 6 reps
▫️ Notes: These should be HARD! But do not neglect proper form. Rest 2 min between sets.
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▪️ B1: Barbell Back Squats: 4 sets of 8 reps
▫️ Notes: Again, these should be difficult. Aim for failure at the 8th rep on the 4th set. Rest 2 minutes after B1.
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▪️ C1: Barbell Hip Thrusters: 4 sets of 10 reps
▫️ Notes: Slight pause at the top of the rep. Keep the weight heavy. Rest 90 seconds after C1.
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▪️ D1: Leg Extension: 4 sets of 12 reps
▪️ D2: Leg Curl: 4 sets of 12 reps
▫️ Notes: This is a superset. Perform D1 and D2 in succession with no rest after D1, and 90 second rest after D2.
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🔥 Did you enjoy this workout? If so, drop your favorite emoji down below!

🎧: @arotztheartist
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#legworkout #workoutideas #workout #gymspo #gym #legday

42💬

💁🏻‍♂️ A Simple Meal Plan for MEN 💁🏻‍♂️
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😈 What’s up dudes?!?! (If you’re a lady, I apologize lol! You’re welcome to keep on reading too 😜)… Anyhow…
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🍱 Yesterday I made a post titled “How to Meal Prep for Fat Loss” and I outlined 6 Simple Steps you can take to prep your own meals. However, I didn’t have enough room on that post to give real life meal examples and portion sizes, so that’s what were talking about here.
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📉 Depending on your starting point, whether you’re 150, 180 or 220 pounds, your macronutrient goals will reflect that. So this is an important thing to keep in mind as you meal prep for fat loss. Partly the reason is because as you make progress, you might have to adjust portion sizes (note portions are measured raw).
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👉🏼 Additionally, it’s important to note that on these example meal plans, I did NOT use all of the calories and macros for the example day. I actually left around 450-500 calories for you to play with on your own, assuming you give this meal plan a shot! And the reason for this is because I figured you’d either want to have a snack or something on your own, that I couldn’t account for here! Hope that helps!
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💁🏻‍♂️ Lastly, please note that these are just SOME examples of potential meals you can eat. They are by no means “the best” meals or meals that you HAVE TO try. They’re just the meals that I came up with as an example for you. So, do your best to adjust accordingly to your preferences and your goals!
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😎 Thanks for reading! If you have questions, hit me with a comment below so I can help you out! And if you really enjoyed this post and want to see more like it, tag a buddy below that would also enjoy it. Cheers, bro! (And ladies, if you made it this far, you’re awesome!!!) ☺️
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#mealprep #mealprepideas #mealplan #mealprepsunday #mealprepdaily #mealpreplife #mealprepmondays #mealpreparation #mealplanning #mealplans #iifym #fatlosshelp #fatlossideas #weightlosshelp #fitfam #fitsporation #gym #flexibledieting #flexiblediet

32💬

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👭 A Simple Meal Plan for Women 👭
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💁🏻‍♀️ I’m gonna make an assumption that because of the post title — Fat Loss Meal Plan for Women — if you’re reading this, you’re a woman on a mission, or a dude that’s just looking for knowledge gains! And either way is totally cool with me! But if you are a dude, tag a lady friend that would enjoy this post! Alright, enough chit-chat. Let’s dive in…
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🍱 Yesterday I made a post titled “How to Meal Prep for Fat Loss” and I outlined 6 Simple Steps you can take to prep your own meals. However, I didn’t have enough room on that post to give real life meal examples and portion sizes, so that’s what were talking about here.
-
📉 Depending on your starting point, whether you’re 125, 150 or 175 pounds, your macronutrient goals will reflect that. So this is an important thing to keep in mind as you meal prep for fat loss. Partly the reason is because as you make progress, you might have to adjust portion sizes (note portions are weighed raw).
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👉🏼 Additionally, it’s important to note that on these example meal plans, I did NOT use all of the calories and macros for the example day. I actually left around 300 calories for you to play with on your own, assuming you give this meal plan a shot! And the reason for this is because I figured you’d either want to have a snack or something on your own, that I couldn’t account for here! Hope that helps!
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💁🏻‍♂️ Lastly, please note that these are just SOME examples of potential meals you can eat. They are by no means “the best” meals or meals that you HAVE TO try. They’re just the meals that I came up with as an example for you. So, do your best to adjust accordingly to your preferences and your goals!
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❤️ Thanks for reading! If you have questions, hit me with a comment below so I can help you out! And if you really enjoyed this post and want to see more like it, let me know by tagging a friend who would like it too in the comments below! 👫👫 The more the merrier! Cheers!
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#mealprep #mealprepideas #mealplan #mealprepsunday #mealprepdaily #mealpreplife #mealprepmondays #mealpreparation #mealplanning #mealplans #iifym #fatlosshelp #fatlossideas #weightlosshelp #fitfam #fitsporation

129💬

🍱 6 Step, Meal Prep! 🍱
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❄️ Well, good news! 😄 We’ve made it past Christmas cookies, extravagant dinners and an abundance of alcoholic beverages, so now it’s time to get back on the regimen with proper nutrition & fitness. 💁🏻‍♂️ Am I right?!
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💭 Now, as a general overview, “Meal Prep” is simply preparing meals ahead of time that support your goals.
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🤔 So, DO MEAL PLANS WORK???
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💯 Short answer: YES. Long answer: MAYBE.
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✅ The reason you’d choose to meal prep is b/c it can: 1️⃣ Save time 2️⃣ Save money 3️⃣ Help stay on track by making it easy to eat healthy instead of junk.
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❌ Lack of variety and long-term sustainability are the potential downsides, however, this isn’t a reason to not give them a shot! So let’s dive in…
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🗓️ 1 - Pick your DAY! Pick 1 (or 2) days of the week to prep the majority of your meals. For example, Sunday afternoon.
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📝 2- Pick your MEALS! Will you prep breakfast? Lunch? Dinner? All? The more meals you pick to prep, the more time you’ll need.
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🥗 3 - Pick your FOODS! You’ll need protein, carbs (veggie + grain) & fats in proper portions:
🥩 Protein: Chicken breast, lean ground beef, lean ground turkey, lean lunch meet, salmon, egg whites, etc.
🥦 Veggies: broccoli, asparagus, green beans, spinach, etc.
🥖 Carbs: Oats, quinoa, rice, sweet potato, etc.
🥜 For fats I’d recommend using a little cooking oil if you can make it fit, or maybe some nuts/seeds depending on how much fat you get from your protein sources!
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📊 4 - Know your # s! Before you can determine how much of each food you need, you need to know what macros/calories you’re aiming for at each meal.
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⚖️ 5 - ADJUST! Once you know your numbers, you can adjust portion sizes of each food to hit your macros.
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👨🏻🍳 6 - PREP EM! With your foods and portions ready, prep your meals and get them ready for the week!
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😃 Thx for reading! 🙏🏼 Questions? Comment them down below so I can reply with an answer! Also, if this was helpful, 👫 tag a friend!
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💫 Shoutout to @peanutphysique for helping with these great tips!
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#mealprep #iifym #mealprepping #foodprep #mealplan #cleaneating #eatright #portioncontrol #portionsize #mealprepsunday #mealprepideas #mealpreplife #mealplanning

29💬

🎄Break A Sweat This Holiday!🎄
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❄️ I dunno about you, but we’ve had a WHITE Christmas!
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🌨️ We got about 53 inches of snow in the last 30 hours… and that means a lot of us here in good ole #EriePA are snowed in!
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💁🏻‍♂️ So, I figured what better to do than a Holiday HIIT Workout that you can complete in the comfort of your home OR at the gym! Here’s the full workout:
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🔥 HIIT WORKOUT 🔥
·Jumping Jacks - 20 reps
·Bodyweight Squats - 30 reps
·Burpees - 4-8 reps
·Push-ups (elevated as needed) 10-15 reps
·Mountain Climbers - 15/side
·Bodyweight Plank - 30 seconds
·Reverse Crunches - 10 reps
·Reverse Lunges - 10/side
·Jog in place - 20 seconds
·Rest 1-2 minutes
·Repeat 3-5 times
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🙏🏼 Questions about this workout? Hit me with a comment below. Happy Holidays!
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#hiitworkout #hiit #hiitworkouts #fitfam #fitsporation #fitlife #fatlossjourney #losingweight #christmas #happyholidays #fitness #workout #workoutroutine #cardio #personaltrainer

59💬

🎄 CHRISTMAS GIVEAWAY!!! 🎁
⠀⠀
❤️ If you’ve been following me for the last few weeks then there’s a good chance you know about the free “Fitmas Gratitude Challenge” I had going on for all of you.
⠀⠀
8️⃣ This challenge included 8 days of action items, activities, inspirational quotes, random acts of kindness and daily reflections.
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😃 And everyone that participated was tasked with sharing their completed challenge items with me all over social media, with giveaway aspirations.
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💁🏻‍♂️ Needless to say… you ALL crushed it! The interactions I’ve had with all of you, the engagement on challenge action items and the one-to-one dialogue that’s been going down in the DMs has been insanely humbling and such a rewarding experience for me! And I hope it was for you too. :)
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📝 And now, on Christmas, we’re at the end of the challenge… it’s time to reflect for a moment, then give you one last “task” to complete… ok?
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👫 This challenge wasn’t just about “fitness”. And it wasn’t about “social media”. It was about ALL the things that make up your life. It was about relationships. It was about expressing gratitude. It was about getting into action (one way or another), to make your life better, even marginally. Some of it was physical, some mental, some emotional… but it all came back to this: community and self-esteem. Because that’s a big part of not just “fitness”, but life as well.
⠀⠀
🙏🏼 So, if you participated… THANK YOU SO MUCH!! It means more to me than you’ll ever know. And now, let’s talk giveaways…
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🤳🏼 I’ll be announcing the “Fitmas Gratitude Challenge” Giveaway winners live on Instagram later today. Some of you I’ve already selected, but there are still a few giveaway winners to be announced… so, if you want to win some of the products in the photo above (or other secret goodies), here’s what you have to do:
⠀⠀
🎁TO WIN🎁
❄️ like this post
❄️ tag someone you are grateful for
❄️ tell me what this challenge has taught you about yourself/or what you learned
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❤️So much love! - Max
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📸:@nwebzy #fitmas #giveaway #grateful #gratitude #christmas #christmastime #fitfam #happyholidays #loveyourself #selfesteem #fitsporation #fitmasgratitudechallenge

140💬

🎄Christmas & Your Macros🎄
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🎅🏼 Let’s start with this…. Ho Ho Ho and MERRY CHRISTMAS!!! I seriously hope you’re off to a great start today, and that your entire Christmas celebration (however you celebrate) is a fantastic one! 🙏🏼 Now let’s chat Christmas and nutrition for a few quick minutes, so you can then get back to opening all your presents from Santa…
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💁🏻‍♂️ To be completely honest with you (as I always am), my “Christmas Nutrition Protocol” is to simply enjoy my day with my family, very loosely estimate calories and eat some 🍪 cookies… ok, ALL the cookies! And while I’m not going to track calories to perfection today, I’m going to be mentally aware of what I’m eating just because it makes sense to me.
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💪🏼 But here’s the thing… do you! If you are tracking calories today, more power to you! That’s just not how I’m going about the day. And if you’re somewhere in the middle — want to stay relatively close to on track, but not stress about every calorie consumed — then take a look at these tips:
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🥗 PROTEIN + VEGGIES — Veggies are low-calorie, micronutrient dense and high-volume. Protein is muscle sparing, tastes great and keeps you full as well! Load up on these things and you’ll be solid.
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🚰 WATER — Drinking lots of water makes sense! Stay hydrated = not eating when you’re really just thirsty.
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💦 BREAK A SWEAT — If you can, get a bit of exercise in today. Nothing crazy, even some jumping jacks and bodyweight squats at home can be a nice way to mentally and physically engage.
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🍪 HAVE A COOKIE — Give yourself permission to enjoy sweet treats. It’s Christmas, don’t stress it!
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🌟 MEMORIES > MACORS — Today isn’t about who can hit their macros the closest. It’s about creating memories that’ll last. Focus on THIS today, not perfect nutrition.
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📆 PLAY THE LONG GAME — Did you know that you can get right back on track with your nutrition plan tomorrow? It’s true! No need to stress about one day. You’re in it to win it in the long haul.
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❤️ Seriously, thank you all for your endless support and encouragement! I am grateful for all of you. Merry Christmas! Cheers!
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#christmas #christmasdinner #fitfood #iifym #caloriecounting #countingcalories

18💬

🔥 TRY THIS BACK WORKOUT 🔥
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🎥 I filmed a back workout last night and wanted to share it with you all! It’s a high volume back workout that’ll have you sweatin’! Give it a shot and let me know what you think! Cheers!
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A1) Wide Grip Lat Pulldowns: 4 sets, 12 reps
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B1) DB Low Rows: 3 sets, 8-10 reps
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C1) Batwing Row: 4 sets, 8 reps (with pause)
C2) Barbell Curl: 4 sets, 21 reps
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D1) Close Grip Iso-Lateral Row: 4 sets, 12 reps
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E1) Seated Cable Row: 3 sets, 12-15 reps
E2) Straight Arm Pulldown: 3 sets, 15-20 reps
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F1) Rope Curl: 4 sets, 15-20 reps
F2) Face Pulls: 4 sets, 20-30 reps
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G) Deadlift: 2-4 sets, 12+ reps
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🔥 Did you like the workout? Let me know if you want to see more just like it or if you have any questions that need answered!
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🎵: @arotztheartist

99💬

🍑 Workout Routine for Girls 🍑
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💁🏻‍♂️ Hey ladies! How ya doin? If you’re new to strength training, and are looking to build some sexy lean muscle, then this is the post for you! Let’s talk about a few of he details in the post above, and answer some questions you may have:
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1️⃣ This program has two workout days: A and B. The idea is if you’re brand new to start out doing workout A one time per week and workout B one time per week. As you make progress, you can bump up gym frequency to three times per week and do A, B, A followed by B, A, B the next week, and so forth. Further progression would allow you to go A, B, A, B all in one week, for four training days. This is one way to progress in the gym without needing to learn a whole new routine!
2️⃣ Second, let’s talk rest times. They’re 90 seconds on this program. So after one set of any exercise is completed, rest 90 seconds. The only nuance is with a superset, where you’ll perform 2 exercises back-to-back before you rest. Got it?
3️⃣ Also note that the lower body (leg day!) comes first in the week, and the upper body day comes second in the week. This will allow more energy to be deployed to training the lower body.
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📝 QUESTIONS AND ANSWERS:
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Q: Will I get bulky lifting weights?
A: Nope. You’ll get sexy(er).
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Q: How much weight should I use?
A: Use an amount of weight that you can control, but that also challenges you. Please complete reps with proper form.
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Q: When should I increase weight?
A: When you make progress in strength and think its time to bump it up.
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Q: Is this workout for fat loss or muscle gain?
A: Both. Nutrition will largely dictate your weight outcomes too.
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Q: What if I have more questions?
A: Comment below, and I’ll answer it! :)
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❤️ Thanks for reading! Follow me @maxweberfit for most posts just like this, and tag a lady friend who would enjoy this beginner workout routine!

69💬

💪🏼 Workout Routine for Guys 💪🏼
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😎 I’ve gotten a few request to create more beginner workout programs, and I enjoy coming up with them so here’s one for all the guys out there that follow my page, or are just looking for a beginner program to jump on! Let me walk you through why it’s set up the way it is, and talk through some logistics…
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1️⃣ On this program there are two different workouts. Workout A and Workout B. The idea is that if you’re brand new to strength training, you can workout twice per week, completing Workout A one time and Workout B one time (perhaps on Monday and Thursday). And as you progress, you can up the training volume to three training days per week, going Monday (Workout A), Wednesday (Workout B) and Friday (Workout A) and swapping out the days the following week. Further progression allows for four training days per week, and may look like: Monday (Workout A), Tuesday (Workout B), Thursday (Workout A) and Friday (Workout B). This is one form of progression based training. Make sense?
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2️⃣ Next let’s talk about rest times. On this program there are 90 second rest times. The reason for this is because rest time can help self-regulate the amount weight you use on each set and rep, as to hit the target rep range or goal, you’ll need to pick acceptable weights that you can handle in the designated rest intervals.
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3️⃣ There is also a superset on each day, which is performing one exercise back-to-back with another exercise with NO rest in between exercises, just after one set. The reason it’s included here is to help get a beginner familiar with the concept of super sets and changing rest times.
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4️⃣ One other thing I’d like to note is that the upper body focus comes first, and the lower body focus comes later in the week because most guys are interested in a strong upper body first, and this will allow them to start their week off fresh, working on the upper body.
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🔥 Hope this all is helpful for you! Give it a shot if you’re a dude, and if you’re a lady, feel free to tag a guy friend on this post AND also keep an eye out for my next post which is a beginner workout routine for girls! Ok, that’s all. Talk soon!

35💬

🍑 GROW THAT PEACH!!! 🍑
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😏 Few things turn heads at the gym (or anywhere for that matter) like a firm, round, killer booty. Trust me, I would know… 😂😂 Jk, Jk! 🙈🤷🏻‍♂️
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👌🏼 But for realz, everyone wants a better bum. Right? And if that’s you (I hope it’s you!) then you’re reading the right IG post! Let’s quickly discuss how to grow your booty.
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STEP 1️⃣ Strength Training 🏋🏻‍♂️
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💪🏼 To grow your peach, you need to build lean, developed glute muscles via progressive tension overload (increasing tension levels in your muscle fibers). Simply put, increase weight over time.
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Training for strength and muscle growth, compared to just a nice “pump” is key. So, warmup before training. And train in the 4-10 rep range on more compound lifts, and in the 10-12 rep range on more isolation lifts for lower body/glutes 2x per week.
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STEP 2️⃣ Exercise Intensity ⚡️
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🔥 If you’re not focused, training hard and breaking a sweat during you’re workout… if you are just “going though the motions”… you’re missing out on some serious glute gainz!
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Train with intensity. A few reps from failure. Sweat a lot. Elevate your heart rate. Mind muscle connection. Dig deep. This is where gainz are made.
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STEP 3️⃣ Nutrition 🥗
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🍗 If you reallllyyy want your glutes to turn heads, your nutrition needs to support your goals. This is variable person-to-person based on where you’re at, but don’t think you’ll have the best glutes without monitoring intake. Sowwy!
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STEP 4️⃣ The Details 📝
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🛌 This includes sleep (6-8 hours), rest (2-3 days per week), hydration (pee a lot), micronutrients (eat enough fruits and veggies) and supplementation (when needed).
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👍🏼 Bottom line is this… quickly = 12 weeks minimum, and that’s if you’re dialed in! If you’re not, much longer for the best glutes on earth. But no matter where you’re starting from, you too can have an amazing 🍑.

Comment Questions Below!

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🔥 LIL TWEAKS = BIG DIFFERENCE 🔥
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💁🏻‍♂️ I’ll keep this short one and sweet…
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👌🏼 Making little tweaks in relation to the portion sizes of the foods you eat can have a BIG impact on your fitness progress (in either direction).
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📊 Whether your goal is to lose excess body fat (adjusting calorie dense foods down in portion size) or gain muscle in a bulk (adjusting calorie dense foods up in portion size), you can manipulate simple variables for better, more sustainable results.
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🔁 And in this example, it’s key to understand that you do NOT need to restrict yourself. You CAN enjoy the foods you love. You CAN have a steak and lose body fat. You CAN drink wine when dieting. You CAN live your live and do “fitness” at the same time. And this is so so so important to understand.
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🥗 In this example, adding more veggies to your plate to help fill you up is a great way to consume fewer total calories because you’ll need less of the calorie dense stuff (like steak and potatoes). The other thing you can do is simply drink more water. This a great tip for enjoying bigger meals — have water beforehand!
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😄 Plus, I want to be clear… sometimes, the meal on the left makes a lot of sense. This isn’t a “eat this, not that” post, it’s simply to showcase how portions can dictate total calories per meal, and how total calories per meal can lead to, or prevent fitness progress. Got it?
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❤️ Thank you for reading! I loved making this post and hope you enjoyed it! If you have questions? Comment them below! And if you want to share this message with a friend, feel free to tag them below! Bye!

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🔥 FAT LOSS DRINKS! (Read Caption) 🔥
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😈 I’ll be honest with you… last time I made a post with the title “Drinks for Fat Loss” I got a lot of 💩 because I included Diet Coke. And you know what? I did it again. No shame. Here’s why:
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📉 When an individual is struggling with their bodyweight (and their goal is fat loss) small, subtle tweaks can make a BIG difference. One of these tweaks is removing beverages that contain calories for zero-calorie beverages, like in the infographic above.
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👉🏼 Saving 100 or 200 or 300 or more calories per day really adds up to weight loss over time, and is a momentum builder for those struggle with bodyweight.
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🙉 Now, let’s be clear from the get… not all (or many) artificially sweetened beverages fall into the category of “healthy”. I know that. I’m not naive. But for most people struggling with body image with weight loss aspirations, they have to start somewhere. Not everyone is as perfect as “you” (if you don’t agree, that is). And if that means switching form Coke to Coke Zero Sugar, I’ll support them. Why?
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👌🏼 Because we can start to make physical and mental progress on their bodyweight goals in the short term, and make the more dramatic changes over time that will help the person move away form artificially sweetened beverages to natural ones, avoiding “junk” all together.
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🤔 Do you understand? I’m all about the long game. 1 year. 2 years. 5 years. 10 years. 20 years. LIFE. That’s the game I play. And there is PLENTY OF TIME to make the switch, so to hate one someone for starting where they’re at is just ridiculous.
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🔥 PLUS… let me state this too… these drinks do NOT directly cause fat loss. They don’t. No drink or food does that. However, I need this post to reach people so I can help them, and if that means a little bit of a click-bait title, I’m in. Is that fair? Just being honest lol.
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🎉 Additionally, these drinks do indirectly relate to fat loss if they can help you switch from calorie consumption via beverage to not. Got it?
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🌎 Plus, we have one life. So enjoy what you enjoy, and do you. DO YOU. ALWAYS.
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❤️ Much love for all of you who made it this far! Appreciate you! Tag a friend 🙂

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👋🏼 Hey it’s me, Max! How are ya?! 😃 Good? Good! And guess what..... I’m doing a Q&A on this post!!! You wanna participate?!
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🔥 Awesome! All you have to do is:
1️⃣ if you have a question for me, comment your question below!
2️⃣ If you don’t have a question for me, tag a friend or workout buddy and see if they have a question of their own!
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✅ I’ll be answering everyone’s question either in the comments below, or I’ll film a video answer and upload it as a post if it’s a really great question that I think relates to everyone else!
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🙏🏼 Thanks and can’t wait to hear your questions!!!

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