Ultimate Performance’s Post

Weightlifting Is Crucial for Hitting Weight Loss Goals🏋️♀️ Despite cardio having a higher average calorie burn for the same duration of the activity, weightlifting can lead to more weight loss. 👉🏾Lifting weights changes your metabolism for better bodyweight balance. 👉🏾You can burn more calories for 24 or more hours post-training. This can lead to increased calorie burn over time and increased fat loss. 👉🏾On top of this weightlifting preserves lean mass during weight loss, keeping the metabolism higher than it would be otherwise— in other words the more muscle you have, the more calories you burn at rest! 👉🏾And in terms of appearance, weightlifting is crucial to most people's goals. Weightlifting ... promotes that 'toned' look so many people are looking for *** Fancy a free 7-day training programme to kick start your weight loss or fitness journey? DM me ‘fit 2023’***

Yep. We’re all / each different … particularly with our “school PE and recess” experiences. 🤔 Especially if you grew up in the 60’s and 70’s with running laps, duck walks, dodge ball, running bleachers, horses (line drills, suicides, etc.) … all while hearing your coach hollering, name calling and blowing a whistle❗️ Maybe I should’ve joined the Marines - because somehow how I enjoyed the exertion and exhortion! 😳 So, to this day, I love to exercise, workout, “run / sprint”, lift weights, do bleachers, etc. 💪🏼 Maybe because I still hear the “voices” of Coach Rench and Coach Shaddock! 🗣️ I say all this to say … PLEASE TAKE CARE OF YOUR BONES! 🙏🏼 Numerous tools help us do this. To this I say: 👇🏼 PLEASE DO SOME SORT OF STRENGTH TRAINING! No matter our experiences or emotions, our bodies … our muscles … our brains … our hearts … OUR BONES … need us to lift weights, use bands or perform body weight exercises! ✅ WHY? To be as healthy as possible as long as possible. ❤️ Look around. Frailty leads to misery and dependence. 😢 Getting stronger will set the odds in our favor of having energy, mobility, flexibility, strength, endurance - and independence. 🔥 Are you at “ground zero” with either bad experiences or just plain dislike for “exercising”? Your body will THANK YOU if you’ll give it a shot. 😎 Even a few minutes of body weight exercises per Professor YouTube or Dr. Google will be a tremendous start. Wall sits, planks, “air squats”, lunges, toe raises, etc. 💕 And, as noted above, if you grew up in the 60’s and 70’s, you probably remember the FRAM OIL FILTER commercial … “you can pay me now or you can pay me now”! 📺 Why not “pay now” and experience healthy aging!?!? 🤷🏽 Be intentional about your fitness‼️ P.S. Outstanding (linked) article as to “HOW / WHY” our bones benefit from lifting weights, etc. #intentional #fitness #healthyaging #osteopenia #osteoporosis #sarcopenia #weightlifting #strengthtraining #resistancetraining #bodyweight #healthspan #livethebestofyourlifetherestofyourlife

One of the most common mistakes I see beginners make is not being consistent. Weight loss and fitness improvements require a consistent effort over time. If you frequently skip workouts or have an irregular schedule, it can be challenging to make meaningful progress. Your body needs time to adapt and respond to the demands of exercise. When you work out consistently, you signal to your body that these changes are necessary and sustainable. Consistency doesn't necessarily translate to working out 7x a week. You can do 2- 3x a week Just Make sure you Work with a split that fits into your day-to-day life. If you're a busy person looking to lose your belly fat then you need a copy of my workout split, Comment “Split” and I will send it to you for FREE! #Basseyfitness #Bellyfat

Did you know? Resistance bands are a versatile tool for strength training. They provide resistance without the need for heavy weights, reducing joint stress. They are an incredible addition to any fitness and wellness regimen. This is even more perfect if you're a beginner as these can help you achieve your fitness goals while minimizing the risk of injury. Grab your resistance bands and get moving! Try these resistance bands exercises at home: Squats with Resistance Bands: Place the band around your thighs, just above your knees. Perform squats while maintaining tension on the band, engaging your glutes and thighs. Banded Push-Ups: Secure the band across your upper back and hold the ends in each hand. As you perform push-ups, the band adds extra resistance to target your chest, shoulders, and triceps. Banded Glute Bridge: Loop the band around your thighs, lie on your back, and perform glute bridges. This activates your glutes and hamstrings effectively. Lat Pulldowns with Bands: Attach the band to an overhead anchor and hold the ends in your hands. Mimic the motion of a lat pulldown machine, engaging your back and arms. Looking for more personalized guidance? Let's chat! Click this link to book a free consultation. tinyurl.com/chatfit #FitnessFridays #AchieveWellnessTogether #FitnessJourney #CommitToBeFit #HealthandFitness #ProgressNotPerfection #BeHealthy #HealthyandWealthy #InvestInYourSelf

No Equipment, No Excuses! 💪 In a world filled with constant distractions, prioritizing fitness can feel like an uphill battle. But what if I told you that you can supercharge your workout routine without a single piece of equipment? That’s the power of bodyweight exercises! At the beginning of my fitness journey I was ashamed to go to gym because I was so skinny. I meant that people will judge me. In reality people don’t care what you doing or how you look they just came to workout. So I startet workoin out with callisthenics type of training. From push-ups to squats, burpees to planks, the possibilities are endless. Not only do bodyweight exercises build strength and endurance, but they also improve flexibility and balance. After some time of doing only calisthenics I saw a drastic improvement in my physique and strength. Not only strenght in exercise but i saw an improvement in everday life. Plus, they can be done anytime, anywhere, making them the ultimate solution for busy schedules and limited space. From day one body weight exercises are main part of my workout. They are more natural for the body, they don't put so much pressure on the joints, and I definitely recommend training with your own weight to everyone So, next time you’re tempted to skip a workout all you need is your body and a little motivation to get started. #BodyweightWorkout #NoExcuses #FitnessJourney”

Building a Stronger Body in 5 Minutes. You can’t build a strong body without work. But you don't need to deadlift 300kg. Great if you can. This one exercise will build your cardio and strength at the same time. And, you'll be stronger than 99.999% of your peers. Kettlebells - one exercise - the two-handed kettlebell swing. The ballistic nature of KBs enables you to quickly build both functional strength and endurance. Unlike the gym machines, KBs strengthen ligaments and tendons and develop all muscle groups delivering a balanced physique — not just a collection of accentuated body parts. SEE THE PIC 🤜 Both World Champions - who is stronger and more fit for life? Why the KB swing? Because it builds power endurance in the posterior chain by requiring the repeated and consistent generation of power over a period of time. It builds cardiorespiratory fitness and has been shown to increase VO2 max more effective than traditional weight training circuits. And, it improves hip mobility and hamstring flexibility through a dynamic stretch of the hamstrings and glutes. Get instruction so that you don’t hurt yourself. If they tell you to swing above your shoulder height find someone else, or you will get hurt. Good luck, get fit, you'll enjoy it. 🤜 Go to Link in comment

Today, we're highlighting the incredible benefits of strength training, particularly for women between the ages of 30 and 50. It's time to break the stereotypes and embrace the power that comes with building strong, resilient bodies. 💥 Strength training isn't just about bulking up; it's about enhancing your overall health and well-being. As we age, maintaining muscle mass becomes crucial for a vibrant and active lifestyle. Incorporating regular strength exercises not only helps in toning and sculpting your body but also improves bone density, enhances metabolism, and promotes better posture and balance. 🏋️♀️✨ Ladies, let's shatter the myths surrounding strength training and celebrate the confidence and vitality that comes with feeling physically strong. Whether it's through weightlifting, bodyweight exercises, or resistance training, find a routine that works for you and suits your fitness goals. Let's inspire each other to prioritize strength training as an essential component of our overall fitness journey. Share your favorite workouts, success stories, and tips for staying motivated on your strength-building path. Together, we can empower each other to embrace our inner strength and resilience! 💫💪 How has strength training positively impacted your life? Share your experiences in the comments below and let's motivate each other to reach new heights! #FitnessFriday #StrongWomen #StrengthTraining 🌟💪

Never skip a leg day! 🦵 Leg day is crucial for a well-rounded fitness routine. It not only helps you lose chicken legs but also offers numerous benefits: Reduce lower back pain Improve your balance Improve upper body lifts Burn more calories Reduce risk of injury I used to dread leg day, but once I committed to it, I noticed incredible improvements in my overall strength and stability. Those squats and lunges paid off, reducing my back pain and enhancing my performance in other exercises. 💡 What benefits have you noticed from incorporating leg day into your routine? 🔥 Did you know that leg workouts can significantly boost your calorie burn and reduce injury risk? 🔗 Discover more ways to optimize your fitness routine: https://lnkd.in/gNtcZW8C #LegDay #FitnessBenefits #StrengthTraining #WorkoutRoutine #Slimnastic #HealthAndWellness #CalorieBurn #InjuryPrevention

Join Our 1-Month Summer Fitness Challenge! 🌞🏋️♀️ Are you ready to stay active and energized this summer? We’re excited to launch our Summer Fitness Challenge, starting today and running for the next four weeks! Each Wednesday, we’ll unveil a new fitness challenge to help you stay motivated and achieve your wellness goals. Here’s how it works: 1️⃣ Tune In Every Wednesday: Check our page for the latest fitness challenge. 2️⃣ Modify the challenge to meet your individual needs. 3️⃣ Complete the Challenge: Follow the instructions and push yourself to meet the goal. Week 1: Gentle Strength Training Challenge: Complete a series of strength exercises with light weights or resistance bands. Routine: 2 sets of 10 seated leg lifts, 10 seated shoulder presses (using light weights or bands), 10 seated bicep curls, and 10 seated knee extensions. 💡Tip: Ensure proper form and use light weights to avoid strain. #FitnessChallenge #StayActive #JustLikeFamilyHomeCare #fitness #summer #challenge #exercise #workout #homecare #seniorcare #elderlycare #homecarecanada

Pike Pushups on 4 weight plates✅ For weekly health & fitness tips, please subscribe to my YouTube Channel - James Tang Fitness The pike push-up looks like a mash-up of Downward-Facing Dog and Dolphin Pose - Benefits: * It’s a major shoulder strengthener.the inverted V shape puts more emphasis on the shoulders versus the chest.
 * It preps you for a handstand. the pike push-up is a great transition exercise for someone who is interested in gaining strength for a handstand — or even a handstand push-up!
 * It recruits your core. As you shift your weight forward into the pike position, your core has to fire up to keep you from toppling forward. This advanced push-up helps you become more in tune with your weight being shifted overhead. The pike push-up is not a move for beginners, I wouldn’t recommend it for anyone who’s recovering from an elbow or shoulder injury. A pike push-up can look like a push-up being performed incorrectly - hips are in the air, making an inverted V shape with the body, and crown of head is pointed to the floor. For an ordinary push-up, this would be incorrect form. However, this is proper body position for a pike push-up, which is part of what makes it unique. Don’t let your head touch (or hit!) the floor, but try to get as close as possible. If you’re not there yet, keep working toward your goal, lowering a little bit farther each time. Once you’ve mastered the pike push-up, you can start to build strength by increasing the number of reps and sets. Or to try putting your feet on a gym ball, or weight plates If you’re interested in improving your heath & fitness, losing weight, or if you suffer from or wish to prevent back pain, please take a look at my book - A practical guide to the self-management of lower back pain - A holistic approach to health & fitness: Available from Amazon. ✅ #shoulderpress #shoulderworkout #deltoidworkout #deltoids #shoulder #bigshoulders #militarypress #lateralraises #frontraises #resistancetraining #shouldertraining #shoulderexercises #arnoldpress #pikepushups #bodyweightworkout #coreworkout #pushupvariation