SSSlow_Jim
@Thrashosaur
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Following
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Kinda nerd. Online fitness coaching + programs
Joined September 2012
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@GoranGligovic
Apparently it looked wonky, good thing the guy cropped it before hanging it in a museum.
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I would say that the worst thing you can do for your physical, mental health and physique during holiday season is stressing about having a good time.
Do not stress about having a good time.
Few days of letting yourself enjoy meals and drinks is not the end of it.
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OK, a risky take but I'll take my chances.
Regardless of your current situation and goals, fitness should be fun.
It's a treat, not a form if punishment.
Sometimes I doubt my ability to make it fun for people because I want everything to be max efficient.
But it should be fun.
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I have to say that
@xXAutumnIvyXx
is a legit beast.
I feel like typical leg day I programmed for her is way more fucked up than whatever baby crap I do myself.
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If you want to reduce body fat the worst thing you can do is stop eating and/or cultivating eating disorders. 🧵
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I want to tackle another important topic today.
Strength training for women, biological and transitioned.
Should women do strength training, and are there there crucial differences in training for men and women?
The short answer is 1/?
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tl;dr : if you're not a fitness influencer/competitive performer be patient and realistic when setting up fitness goals and always prioritise physical and mental well-being over looks.
Go for sustainable goals, improvement takes time and patience.
No shortcuts here.
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The last meaningful thing I wanted to tell in 2021 is: do things for YOU.
If you want to improve, do it for YOU, not for the sake of competition.
If you don't want to, if you're happy the way you are - that's awesome too, cherish it.
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So, cardio.
We all know we need to do it, some of us even enjoy doit.
What is cardio really and is it important?
The sort answer is: cardio is low intensity sustainable aerobics, cardio is super important.
1/?
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What should you avoid in training process as a beginner?
Inconsistencies.
Don't jump between goals and training systems.
Don't shift priorities every other day.
Don't think you can just burn fat and gain muscle easily at the same time.
Research, set goals and commit.
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Some basic fitness 101 from the eyes of a gym owner, hope it might be useful
1. You most definetely can achieve great results and build a great physique WITHOUT a gym. And I claim it as a person who is interested in selling gym memberships in the first place. 1\7
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Perfection
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I have an important message for people who struggle with their workouts.
Don't beat on yourself.
Nothing is wrong with you, it's objectively hard.
It's hard to get to a certain level of workability, even harder to maintain it and super easy to loose it.
Take. Your. Time.
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Covid years were kind of rough for my gym and now we're on a lockdown again.
I started a Patreon and will tremendously appreciate any support.
I am legally a coach with almost 7 years of experience I will provide my services to the best of my abilities.
Rates are pretty low too.
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Context:
@xXAutumnIvyXx
is a beast that did 160 heavy reps up to that point and suffered through 60 more reps of leg curls.
Don't fucking mess with Autumn, is a werewolf 🐺
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My grandfather passed.
Man I respect the most, he lived a good life.
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People, please, keep in mind - we are all different.
Limb length and ratio, torso length, joint alignment, metabolic rates.
We are different and we should train ACCORDING to our own physiology, not AGAINST it.
Some things that work on others can be detrimental to you personally.
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Kitty is awesome and I fucking love the way she unwillingly provokes nuclear assplosions in these losers.
First off, that is your own personal opinion on "feminine beauty", it is not a fact.
Secondly, I don't strive for muscle, I work out for mental health and longevity, using very little equipment, I could be far bigger.
In fact I had to let opinions like yours make me feel like I
2K
3K
38K
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Experimenting with exercise selection and order, getting back at my own pace
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Wasn't active these days, family stuff, barely enough energy and resources to keep things in check and proceed with training.
Not much in terms of words of wisdom, too - just do your shit because nobody else will do it in your stead.
Try to self-care, too, if possible.
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Another big misconception that needs to be addressed.
For some reason we tend to think that we can give our best 100% on each and every workout.
We absolutely can not.
We are influenced by an insane amount of interior and exterior factors that will determine our output.
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@monsterhunter
@MaironneMaiden
@MHKogath
Without irony, one of the best official replies I have seen on Twitter in quite some time. Props.
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I am very sad whenever people discount the importance of nutrition in fitness and especially when they do nothing to get better at understanding it and treat it as a scare or something unpleasant.
You can't out-train bad diet.
You can't burn more than you consume.
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Discipline > Motivation.
Proven once again.
Because at the moment I'm only motivated to sit and play Cyberpunk all day.
Did a great focused hamstring/adductor workout.
Be motivated all you like, but maintain discipline.
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Full ~1 month of cut and I have precisely -2.3 kg on the scales without dropping size visually.
The nutrition protocol remains the same, 4 day carb cycling with static 150 gr protein and 50 gr fat.
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I still get questions on IG like "I am not vaccinated and I don't want to get a vaccine, can I attend your gym?".
No, dumb fuck, you can go walk off the roof.
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Yep, that's progress.
Waist and phat ⬇️
Bacc, muscle and stonk ⬆️
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I learned about the awesome
#AlliedAstartes
so as a means to contribute I would be honoured to suggest my chapter, Iron Guard for people to use.
It's a very simple idea, really but I love the grimdark potential and the contrast it allows to achieve.
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I think I did a decent job of maintaining physique during these fun times.
Here's to a month of being able to just train and do my thing.
Hopefully.
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Fuck yes, they should, in 2021 it shouldn't even be a question.
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Throwback to July 2017.
My goal is to kick this version's ass.
Five years later I am better.
July 2022 will be a proof of that.
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When I work on meal plans I like to keep few things in mind.
Diet =\= hunger, boring food, discomfort or exclusion.
On the contrary, you should eat MORE on a fat loss diet.
More tasty low calorie meals.
Less calories, more volume.
Homemade burgers and fries, salads, popcorn.
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Making training and physical fitness a gender-specific or exclusive activity is borderline atrocious and inhumane.
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Weight training is based around progressive overload.
Being able to increase training load or intensity is a direct result of adaptation.
Training too often doesn't allow our body to adapt naturally thus severely impeding our progress.
Recovery is a crucial part of training.
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When I explain people any exercise I want them to keep in mind an image of a tree or a tower.
From feet up to top of the head everything should be in check, no energy/power leaks anywhere.
Even if it's a compact isolation like arm extensions, everything should be under control.
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In my experience many people can't start their fitness journey and get into shape they want because they don't know where to start.
Good thing is, the starting point is pretty simple.
A piece of paper, a writing utencil or an app. 1/3
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Trade offer: I receive MONEY
You receive GAINS or SHRED.
Hop in
Pee-pal: vladyslavkriuk
@gmail
.com
I coach, I do programs, plan nutrition etc.
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There are some certain objective physiological differences, but their influence on training process is usually greatly overblown.
If you're a girl, a woman, biological or transitioning and you have doubts - do what you feel!
Train!
Fuck haters and knowthemalls.
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Have openings for coaching again, can help you get shjt done.
Nutrition, training, no problem.
Not meaning to boast, but I'm pretty efficient at what I do,
@xXAutumnIvyXx
won't let me lie.
Got openings for coaching.
If you guys need solid training and/or nutrition programs or even more hands on approach - hit me up!
I make good results happen.
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People discuss Henry Cavill a lot lately and not always in good tones.
I don't think he is enhanced.
He is naturally a big dude.
He has enough wits about him and resources to achieve his physique naturally.
Nothing about him screams PEDs in my opinion.
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Physiology you are capable of kicking so much ass, you just have to start.
You can squat, bench, deadlift, you can grapple, box - whatever suits you.
Nothing bars you scientifically.
Prejudice and dickheads are not scientific, not objective and not important.
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- How much waist to shoulder width ratio do you need?
- Yes.
I progress. I am happy about it. I have a lot to more to do.
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So tired of this industry's bullshit "hacks", "shortcuts" and "10 days abs".
Bad news, if you were stuffing your face for years your fat ass ain't going anywhere in a few weeks time.
People bullshit mess themselves up with unrealistic expectations and then they are "discouraged".
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Can't wait to return home, to the gym and back to business.
Lockdown won't be lifted but that won't stop me from executing my plans.
Will prepare my training plans for this winter and get back to making instructional videos.
I hope you will find them useful and entertaining
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Beach season will start sooner than you'd expect.
Start prepping now, don't be that person.
Three months to cut is a way better condition than one.
Start small, smart and sustainable.
Start tracking what you eat.
Find a decent coach, it helps greatly.
I'm one, just saying wink
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Lighting is an excuse.
Arms 17" cold at bodyweight 80.8-81 kg is probably the best ratio I've ever had.
It actually is motivating because I'm very, very self-critical.
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I have a pretty useful but not necessarily easy to follow advice for beginner-intermediate trainees.
Please try and go into your training session being already mentally prepared for what you need to do.
As in: exercises, their order, rep and set range.
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Piece by piece, getting there.
I don't want just to get back where I was.
I want to do much better and go way further.
This is an incredibly challenging and demanding period in my life, but I will try and do my best to get the most out of it.
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It fucking irritates me that there are entitled bigoted dicks try that are so damn good at spreading their worthless agenda it plants seeds of doubt in minds and creates a background for debates and even conflicts.
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Squats.
We looked at leg training yesterday and concluded that however great squats are - they aren't mandatory.
But let's take a look at them because they still are an incredible tool in the arsenal.
We will look at the most practical dumbbell and barbell squats.
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A reminder that flexible approach to nutrition and recovery is universally important, be it cut or gain phase.
Balance between intense, sufficient training and optimal amount of rest comes with experience, but it's something you have to master if you care about sustainability.
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I practice what I preach which is tasty fucking food on a diet and daily basis.
Double chicken burger + baked potatoes and mushrooms.
100 calories potatoes + mushrooms
800 calories burger
~90 gr protein from chicken patties (~300 gr).
It's a tank but that's what I need
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Not the most popular opinion but I love cardio.
I have an insane lifting bias, but for an average person seeking health and fulfilment in everyday life CARDIO IS MORE IMPORTANT AND BENEFICIAL, for aesthetical reasons, too.
So, HOW TO CARDIO?
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Don't be afraid of carbs, don't be afraid of fried foods.
The best way to alleviate this fear is to understand caloric and nutritional values of food.
This field is generally very ripe on different psychogical landmines.
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I currently have 10 slots open for coaching.
My rates are 25, 50, 100, 150$ per month and depend on the amount of direct involvement.
Nutrition and training planning and weekly check-ins are included regardless.
Planning and approach to clients are individual and very flexible.
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I do online fitness coaching, including nutrition/training programs.
Have intensive (and intense) experience. Turbo nerd.
Currently looking for clients.
Hit me up in DM if interested.
RTs appreciated
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While I'm no
@nyaaaaati
who is a goddess of all things culinary, I would love to share one of my favourite and staple breakfasts, which is a french toast.
A very modular, flexible and easy to cook option.
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As a gym owner, there's nothing better than another lockdown, yay.
Get your shots, people, we're all in this together.
I want money, or at least an opportunity to earn them without everybody dying.
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To all my Patreon supporters, thank you.
Not much else to say at this point.
Hopefully I will be able to reach out to all of you soon.
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My feed is full of nice fit tomboys, I have already won this Twitter game.
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I can't believe I have almost reached 150 followers.
To all the people, thank you 🙏
My name's Vlad and I make custom training and nutrition programs and do online coaching.
I'll try my best to provide lots of useful information in more or less comprehensive manner.
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I also am real proud of my wife, appreciate her for sharing my interests, dealing with my crap and thankful for making me a better person in general.
And she's a
#NiceFitTomboy
too.
So yeah.
If you want to train - do it.
Lift heavy stuff? You can.
Kicking ass? Absolutely.
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If I have sexists or transphobes among my followers, which I doubt, I kindly ask to either expand your horizons or fuck right off.
World is changing, some changes might be hard to understand - no shame in that.
It's a shame, however, to remain ignorant and hateful.
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Sometimes you have a great day and then your client sends you an update 👇 and you're like HELL YEAH BROTHER and the day gets even better because proud.
Things get hard, life doesn't pull punches but being smart about your time, discipline and consistency bring results.
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I have chosen my path to be firmly connected with training and fitness.
God knows if my business and property will survive the war.
All I want ATM is to become so good my knowledge and physical shape would allow me to provide for my family while being able to constantly improve.
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Started the day by checkmarking two of my weekly training goals.
Specifically due to me being patient and methodical.
I mean it - slow and steady is the way.
I am not saying you need to be lazy and complacent.
I am saying you should be smart and patient about your inner resources
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TRY EAT CLEANER!
If you can afford cleaner food options - GO CLEANER.
QUALITY of calories MATTERS.
This is IMPORTANT.
SAVE YOUR TIME. Also oftentimes money.
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I wonder why people shit bricks when it comes to bench press arch and never - about hip/glute or knee/quad squats?
What, nobody squats enough to give a damn? 😏
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Cancelled gym membership until late July.
Did a home back workout.
My back is exploding.
It's doesn't matter where you train.
You can make home training work.
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Due to obvious reasons, very modest and reserved with nutrition and training.
All things considered - we're having it easy comparing to other regions.
Not much to say, wish everyone's as safe possible.
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