gdll

[DirtyDomDom @DirtyDomDom]

End Of an Era.

18 years ago, WWE staged the most insane ending in Raw history. 🤯

Donald Trump literally called to WWE Headquarters & ask if it was real.

[Jamz🥤 @04jamz_]

Being racist in a wheelchair is crazy how you gonna talk the talk when you can’t walk the walk…

[dillon @insectoid98]

the same boiling water that softens the potato, hardens the egg…

[Carnivore Aurelius ©🥩 ☀️🦙 @AlpacaAurelius]

130g protein
20g collagen
5g creatine
300mg magensium

you good to go

[not actually shevon @shevonsalmon]

“Omg you smell so good”

[gdll @gdllll12]

@ToonRaider_NUFC @Carrick_Girl Literally wouldn’t have happened if the security was doing there job in the first place

[Jenni @hashjenni]

Unpopular opinion but busy days are the best days, you might be tired and stressed but atleast you were not overthinking and sad all day

[Sports Coach Quotes @GaelicCoachQ]

Knowing the playing rules is so important! #mark 🙋🏼‍♂️

[Cyril McGrath performance & rehab @MillaCoach]

It's one of my favourite conditioning sessions

[👍 @CLINT419]

anytime I see a hater comment venting their frustration bout man all I do is check their media & I don’t blame them cos i’d hate me too if my shit was popped down

[Pat Basil @pbasilstrength]

Here's a progression for your whole semester:

DB Split Squat (Weeks 1-4):
3x6e, 3x6e, 3x8e, 3x8e

DB Reverse Lunge (Weeks 5-8)
Same

Barbell Split Squat (Weeks 9-12)
Same

Barbell Reverse Lunge (Weeks 13-16)
Same

Done in 30 seconds

[Pat Basil @pbasilstrength]

My top three Lower Body main movements for most programs:

- Squat
- Split Squat
- Trap Bar Dead

I make each one the main lift of the day across the week:

Day 1 - Squat Variation
Day 2 - Split Squat
Day 3 - Trap Bar

[Chace Chambers @ChamberofFit]

For years I wanted a 6 pack but struggled to lose fat.

Then I got lean in 12 weeks.

If I woke up overweight tomorrow here are 8 things I'd do to get my abs back fast:

1. Cut down on alcohol

Alcohol kills fat loss.

When you binge drink you make poor food choices and your body focuses on burning alcohol so what you eat is stored as fat.

Alcohol is also full of empty calories so it's got no upsides.

Other downsides to alcohol:

- hurts sleep quality
- increases estrogen levels
- tanks muscle-building ability
- hyperinflammatory to all cells
- lowers leptin (fat burning) hormone

Limit to 4 drinks or less per week for best results.

2. Lift Weights 3-5x per week

The best way to lose fat isn't by doing cardio, it's by lifting weights.

As you build muscle your body turns into a fat-burning machine.

The more you build the more food you'll be able to eat while maintaining your fat loss.

Here are some great lifting splits to follow:

Lifting schedules/splits by day:

Upper-Lower: (Upper, Lower, Rest, Upper, Lower, Rest, Rest, Repeat)

PPL: (Push, Pull, Legs, Rest, Repeat)

Full body: (FB, Rest, FB, Rest, FB, Rest, Rest, Repeat)

Exercises:

Push(chest/tris/delts): bench, push-ups, incline bench, dips, skull crushers, lateral shoulder raises

Pull(back/bis): pronated pulldowns/pullups, neutral grip rows, reverse flys, bicep curls

Legs: squat, romanian deadlift, hip thrust, leg extension, hamstring curl

Muscle Building 101:

- progressively increase weight/reps
- train each muscle group 2x per wk
- 10-20 sets per body part per week
- perform lifts with great technique
- train hard in the 5-20 rep range
- take 5g creatine daily
- high protein diet
- optimize sleep

3. Track Calories and Protein

A calorie deficit is necessary for fat loss.

Track your calories so you can guarantee you're in a deficit & losing fat at a sustainable rate.

You should aim to create a 500-1000 calorie deficit while eating 1g of protein per lb bodyweight daily.

4. Optimize sleep

Sleep is vital for health and workout performance/recovery.

It will also help you make better food choices and stay energized all day.

Aim for 7-8 hours of quality sleep to make sure you aren't missing out on gains.

Sleep tips:

- dark and cool sleeping environment
- no screen time 1 hr before bed
- same sleep/wake time daily
- 15+ mins morning sunlight
- warm shower before bed
- solid bedtime routine

5. Get Sunlight

The benefits of sunlight for health and fitness are overlooked.

Most of you are missing out on them by spending 90% of your time indoors.

Get outside daily to assist your goals and optimize your health.

Benefits of sunlight:

- improves sleep
- increases vitamin D
- improves fat burning
- improves hormone profile
- more energy = better workouts
- improved mood = better choices

This is a short list of the benefits, get outside and embrace one of nature's greatest gifts.

6. Hydrate With Electrolytes

Electrolytes play a huge role in workout performance and satiety.

80-90% of people are deficient in them, especially in magnesium.

Add magnesium chloride and quality sea salt to your water to improve your workout performance and health.

Benefits of electrolytes:

- improved exercise performance
- regulated blood pressure
- reduced stress + anxiety
- less unnecessary hunger
- improved sleep quality
- improved heart health
- improved immunity
- improved cognition

7. Eat Nutrient-dense Foods

Improving your nutrition will help your body transformation go smoothly.

You'll have more energy, be in a better mood, and sleep great.

These factors combined will make you feel like a superhuman and help you crush your workouts.

Nutrient-dense food list:

- pasture-raised eggs
- grass-fed beef
- sweet potato
- blueberries
- avocado
- salmon
- sardines
- shellfish
- oysters
- broccoli
- liver

Base 80-90% of your diet around these foods to optimize your health and results.

8. Increase activity level

To increase calorie burn you should move throughout the day.

Otherwise, you'll have to eat less calories to lose fat.

Your goal should be to eat as many calories as possible while losing at a steady rate.

A great movement goal is 10K+ steps per day.

Easy ways to increase activity level:

- take walks while on calls
- walk your dog often
- take 10 min walks multiple times per day
- get a standing desk or treadmill desk
- find an active hobby such as hiking

TL;DR - Fat loss plan

Daily:
- sunlight
- hydration
- 10K steps
- nutrient-dense foods
- 1g protein per lb bodyweight
- 500-1000 calorie deficit
- 7-8 hours quality sleep

Weekly:
- 3-5 workouts
- 4 alcoholic drinks or less

Overall:
- Believe you can do it because you can!

Thanks for reading!

If you enjoyed shoot me @ChamberofFit a follow for more posts like this weekly and daily educational and motivational fitness tweets.

Have a great day!

[Pat Basil @pbasilstrength]

Exercise Order matters

Follow this :

- Explosive Movements (Jumps, Throws, Sprint)
- Main Strength Movement (Squat, Clean, Bench, etc)
- Main Assistance Movement (RDL, Lunge, Row, etc)
- Accessory Work/Trunk

Fast first when fresh
Heavy before fatigued
Finish with the pump

[Pat Basil @pbasilstrength]

There are no magic exercises

As long as you train that movement another way

Back Squat = Bilateral Lower Strength
- Front Squat
- Trap Bar
- Deadlift

Clean = Explosive Strength
- Jumps
- Throws
- Sprints

Bench = Upper Body Strength
- Overhead Press
- Dumbbell Press
- Push Ups

[Pat Basil @pbasilstrength]

Recent remote training client results:

- Up 4.5" on his Squat Jump
- Up 6" on his Broad Jump
- Shaved a tenth of a second off his Fly 10 speed

How?

We jumped 3x per week

Here's how I programmed the week👇

[HLTCO @HLTCO]

I’ve teamed up with @SignedMoments again.

There’s a 2023/24 Ebere Eze Crystal Palace Home shirt to give away.

To enter, just…

Follow @SignedMoments & @HLTCO

then RT this tweet.

The winner will be announced soon.

Good luck! ❤️💙

[Patrick Timmons @PatrickTimmons1]

🚨 Giveaway time! 📷

I have teamed up with @SignedMoments to give away a signed Saliba Arsenal 2023/24 home shirt!

To enter, simply:
•Retweet this tweet
•Follow @SignedMoments & @PatrickTimmons1

Winner announced in two weeks. Best of luck!

[Eduardo Hagn @EduardoHagn]

🚨 Giveaway time! 📷

We have teamed up with @SignedMoments to give away a SIGNED Zinchenko Arsenal 2023/24 home shirt!

To enter, simply:
RETWEET this tweet.

You MUST be following both @SignedMoments & @EduardoHagn to win.

Winner announced in 2 weeks. Best of luck! #afc

[Pat Basil @pbasilstrength]

You can only do 4 exercises per day

2 lower
2 upper

They need to give you the biggest bang for your buck

And your groups needs to be able to execute them

Do you have them?

Great, do that two more times

There’s your 3x/week program