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Great to see an acknowledgement of the mental and spiritual aspect of health
Hellen Fit’s 30-day cutting program log.
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A great way to know if a chick wants to make out with you after the date is at dinner if she insists you don't order anything with onions or garlic.
Hellen_23fit
EVO V.I.P.
"THE DISAPPOINTING IMPACT OF THE YEAR"
Conceptually, exercise is one of the main and most efficient ways to supplement fat loss, improve our cardiovascular respiration, but above all it helps people maintain a more active and productive life, which is synonymous with the fact that this helps us to balance our spirit and also have better health and well-being so that human beings promote a positive attitude, freeing us from stress and bad tension that some situations generate us.
But we know that being stable and constant is not every day, and that starting out is even stronger, but I tell you that sometimes I don't even sleep because I am thinking about the routine that I will do the next day, also what I am going to eat and if my My body is going to train better than yesterday, nor do I stop dreaming or rather I do not lose hope that one day I will be able to compete in some fitness category.
Exercise your body and mind, a spiritual connection to maintain emotional balance.
To really make exercise a fundamental part of my life, to put it in more forceful words, it is my biggest addiction, my strongest drug and only when my body is so exhausted is the day I rest but I almost always train from Sunday to Sunday. However, for me to be more organized with my workouts, I usually take one day of the week to structure my workouts for 15 days, I don't like to last with a routine for more than a month because I feel that if I do it, my body will not respond the same, It is like staying stagnant, so I am always varying with my workouts constantly less than 20 days it does not happen, the same with food, since the body when you give it always the same I feel that it does not flow properly it gets used to it and stagnates.
My main purpose is to achieve muscle definition in my body, I feel that in volume I am fine and I am satisfied with what I have but if I want to achieve marking my body, then to be able to stay constantly at that point, that is why I love to investigate reading a lot and especially writing, so as not to stay the same as always. I will tell you how I distribute my training that so far has worked for me but that later I would like to be able to find the help of a professional trainer, to help me further improve my body structure and to guide me more about what I should and should not consume.
Monday I train quadriceps, this gives me an hour of weights and at the end I do 40 minutes of cardio either in spinning or a machine that you go upstairs by stairs
TUESDAY I do first fasting cardio for 35 minutes either running or when I get to the gym I do spinning, then I go on to do my weight training which is focused on the back and triceps maybe a few abdominal exercises.
WEDNESDAY I do hiit cardio with high intensity intervals but I combine it with weights so I do a shoulder exercise and a bicep exercise and then I jumped the box or loop jump, rest 10 seconds and so on for almost two hours or an hour and a half, everything this depending on how I'm feeling.
THURSDAY this training is focused on the glutes, hamstrings and calves. All this training I do by circuit resting a maximum of 20 seconds per circuit.
FRIDAY well some Fridays I usually rest like today that my whole body hurts I trained very hard this week and my arms hurt a lot, but when I decide to train on Fridays I train chest, and shoulder with a little back and then I finish doing 35 or 40 minutes of cardio.
ON SATURDAY I do a training that I will say is very intense because I work almost the whole body until I exhaust the muscle, I work with little weight, with a maximum of 30 repetitions per exercise, all this in 3 rounds and I combine it with intervals.
SUNDAYS I just do cardio, I go for a 5k run or I just go to the gym and do 45 minutes of spinning and at the end I do 4 abdominal exercises of 4 or 3 rounds.
Hellen_23fit
EVO V.I.P.
Fitness for fashion or for health?
Blogging is one of my greatest interests and an excellent way to share with the world one of my greatest virtues, which is exercise, I really am passionate about my work I madly LOVE to train and much more to be able to be creative every day in the kitchen but I also love being able to help people with different strategies that you can implement to live or struggle with a healthy life
However, every day I am more surprised by the great space that is encompassed in society living a healthy lifestyle, but above all that it is something fun and stable, being able to enjoy food without depending on it and being able to train with passion with enthusiasm. Berraquera, as we say in Colombia, is something that must flow or at least be able to find that motivation in different people for the good of us and not TURN FITNESS INTO SOMETHING FASHION, which by the way shocks me and makes me sick to see people who only do it For fashion, you cannot imagine the amount of people that I run into every day in the gym obstructing the path so that people can train well, they are only going to take pictures or talk with one and the other, this really hurts my feelings
I also usually find people who go like turtles, out of breath, without attitude, they just go to show off the expensive nike or adidas tennis shoes that were bought, OMG when I see this kind of people I really think it is an offense with those we really love and respect this life, for those of us who get up early at 4:00 am to do our fasting cardio or cook all our meals and run to work; OMG I think there is a couple of spankings to get them to wake up and land.
To be realistic there are many people who by magic would love to wake up the six pack, that is why they resort to the easiest thing that is to have an operation, many people ask me if I have surgeries, and the answer is that I do not have any, I believe that everything you want so much in life and in this case with the body can be achieved, without saying that you can achieve great benefits training from home. Well, that's basically how I started, I've been training since I was 15 years old, at that time I trained swimming, which I confess is my favorite sport, so I trained swimming and some weights but I didn't eat well; If I fed myself at that time as I do now, I think it would have been the madness of the moment and I would have had a greater achievement than I am now thriving.
I had not told them but I usually go swimming 3 times a week at night, to complete my cardio, improve my cardiovascular endurance, relax my mind but above all it helps me a lot with the muscle pain that I sometimes have from weight training.
Today my training was very complete, I train two hours of weights as I told you yesterday, I trained full body and then I went quickly to my swimming therapy for 1 hour, after that I broke my fast with this delicious lunch that I prepared, which is one of my favorites.
Arepas of coconut flour, a scoop of protein that by the way is very sad when we already run out of truth haha it's like going out without clothes, I also added a whole egg and 3 whites, sea salt and a little cheese of goat.
Make an avocado dressing with Greek yogurt, lemon juice, and parsley.
There is nothing more fun for a woman than to take out all her closet to choose her outfit del gym
but it is more happiness when you look in the mirror and see your great progress for your discipline
Blogging is one of my greatest interests and an excellent way to share with the world one of my greatest virtues, which is exercise, I really am passionate about my work I madly LOVE to train and much more to be able to be creative every day in the kitchen but I also love being able to help people with different strategies that you can implement to live or struggle with a healthy life
However, every day I am more surprised by the great space that is encompassed in society living a healthy lifestyle, but above all that it is something fun and stable, being able to enjoy food without depending on it and being able to train with passion with enthusiasm. Berraquera, as we say in Colombia, is something that must flow or at least be able to find that motivation in different people for the good of us and not TURN FITNESS INTO SOMETHING FASHION, which by the way shocks me and makes me sick to see people who only do it For fashion, you cannot imagine the amount of people that I run into every day in the gym obstructing the path so that people can train well, they are only going to take pictures or talk with one and the other, this really hurts my feelings
I also usually find people who go like turtles, out of breath, without attitude, they just go to show off the expensive nike or adidas tennis shoes that were bought, OMG when I see this kind of people I really think it is an offense with those we really love and respect this life, for those of us who get up early at 4:00 am to do our fasting cardio or cook all our meals and run to work; OMG I think there is a couple of spankings to get them to wake up and land.
To be realistic there are many people who by magic would love to wake up the six pack, that is why they resort to the easiest thing that is to have an operation, many people ask me if I have surgeries, and the answer is that I do not have any, I believe that everything you want so much in life and in this case with the body can be achieved, without saying that you can achieve great benefits training from home. Well, that's basically how I started, I've been training since I was 15 years old, at that time I trained swimming, which I confess is my favorite sport, so I trained swimming and some weights but I didn't eat well; If I fed myself at that time as I do now, I think it would have been the madness of the moment and I would have had a greater achievement than I am now thriving.
I had not told them but I usually go swimming 3 times a week at night, to complete my cardio, improve my cardiovascular endurance, relax my mind but above all it helps me a lot with the muscle pain that I sometimes have from weight training.
Today my training was very complete, I train two hours of weights as I told you yesterday, I trained full body and then I went quickly to my swimming therapy for 1 hour, after that I broke my fast with this delicious lunch that I prepared, which is one of my favorites.
Arepas of coconut flour, a scoop of protein that by the way is very sad when we already run out of truth haha it's like going out without clothes, I also added a whole egg and 3 whites, sea salt and a little cheese of goat.
Make an avocado dressing with Greek yogurt, lemon juice, and parsley.
There is nothing more fun for a woman than to take out all her closet to choose her outfit del gym
but it is more happiness when you look in the mirror and see your great progress for your discipline
Hellen_23fit
EVO V.I.P.
I like this saturday pic but is that photoshop back on the side pose or is that real?
I think I don't need to use photoshop and pretend something that is not real, that's why I train hard every day and eat well:enojado:
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thanks sou much
you are doing great
If that's not photoshopped, you have an amazing waist! you look amazing, great log.
you look amazing, great log.
sister when you comin down to texas? you ever been on oil rig? will take you for tour
looks good, great diet
hellen more pictures of food and you please
yes more pics pls
Hellen_23fit
EVO V.I.P.
ALCOHOL VS TRAINING
Many people often ask me how I am going to handle the subject of alcohol and parties and be able to do my training well, since normally when you go to party or drink liquor, you eat junk food, the truth is that there are a variety of interruptions that do not help with the purpose that is being carried out; That is why I will tell you how I control this issue in my fitness life.
This used to be my number 1 concern, since the job I had was as a bartender and I always had to prepare the drinks and out of necessity I had to try some of them to know the context and status of the drink, they also used to buy me a lot of Different drinks, I accepted but then I threw them away hahaha.
Well, and the answer is yes ... BUT it's not very black and white! I generally do not drink regardless of my physical goals that I find myself is that I do not drink any liquor either when I go out to dinner and share with friends or when I go out to party, the only case that I drink some type of liquor is at a family gathering, and that is really very strange that I do it too, the reality is that I do not like to drink, it has been 4 years since I left it and I do not need it either. .
I don't even drink wine ... not because I can't, I just don't like it (I know, I'm weird but that's the way I am). Which is sad because for this reason I do not have many friends since I do not share this quality, and although I can go out and share so I do not drink, many people criticize me for this, it is sad because nobody understands me.
I will tell you the reasons why it is not convenient for me to use alcohol if your goal is to lose fat, or you are in a process of taking care of your muscles, in short, the physical objective that I have in my opinion is better to maintain alcohol consumption while MINIMAL, since this weakens the muscles due to the relaxation of blood flow, suppressing the levels and production of testosterone, among others.
However, he stressed that this is bad when it is abused like everything in life, everything has limits and levels, the response to alcohol is that it alters insulin sensitivity, which reactivates high values linked to inflammation among other causes that prevent the progress of your goals, in my case I suffer from the colon and sugar hurts me and makes me sick especially in liquor.
My opinion in this regard is that:
-When you go out stick to clear alcohols (whiskey, vodka, tequila, brandy, gin, etc.) when I feel like drinking my favorite liquor is tequila
-No sugary drinks, don't overdo it, and most IMPORTANTly, -DO NOT stop by Domino's on the way home.
-Learn to drink "right" without compromising your fitness goals!
Many people often ask me how I am going to handle the subject of alcohol and parties and be able to do my training well, since normally when you go to party or drink liquor, you eat junk food, the truth is that there are a variety of interruptions that do not help with the purpose that is being carried out; That is why I will tell you how I control this issue in my fitness life.
This used to be my number 1 concern, since the job I had was as a bartender and I always had to prepare the drinks and out of necessity I had to try some of them to know the context and status of the drink, they also used to buy me a lot of Different drinks, I accepted but then I threw them away hahaha.
Well, and the answer is yes ... BUT it's not very black and white! I generally do not drink regardless of my physical goals that I find myself is that I do not drink any liquor either when I go out to dinner and share with friends or when I go out to party, the only case that I drink some type of liquor is at a family gathering, and that is really very strange that I do it too, the reality is that I do not like to drink, it has been 4 years since I left it and I do not need it either. .
I don't even drink wine ... not because I can't, I just don't like it (I know, I'm weird but that's the way I am). Which is sad because for this reason I do not have many friends since I do not share this quality, and although I can go out and share so I do not drink, many people criticize me for this, it is sad because nobody understands me.
I will tell you the reasons why it is not convenient for me to use alcohol if your goal is to lose fat, or you are in a process of taking care of your muscles, in short, the physical objective that I have in my opinion is better to maintain alcohol consumption while MINIMAL, since this weakens the muscles due to the relaxation of blood flow, suppressing the levels and production of testosterone, among others.
However, he stressed that this is bad when it is abused like everything in life, everything has limits and levels, the response to alcohol is that it alters insulin sensitivity, which reactivates high values linked to inflammation among other causes that prevent the progress of your goals, in my case I suffer from the colon and sugar hurts me and makes me sick especially in liquor.
My opinion in this regard is that:
-When you go out stick to clear alcohols (whiskey, vodka, tequila, brandy, gin, etc.) when I feel like drinking my favorite liquor is tequila
-No sugary drinks, don't overdo it, and most IMPORTANTly, -DO NOT stop by Domino's on the way home.
-Learn to drink "right" without compromising your fitness goals!
I agree don't drink, that's not part of a healthy lifestyle. Keep this log going.
Hellen_23fit
EVO V.I.P.
thanks sou much for you support
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hellen more pictures of food and you please
hahaha of course yes, soon I will upload new recipes
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If it is horrible that you train hard, just to have a drink, I think you have to have strength and be able to say no to a drink
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It is true that yes, I think that you can go out and enjoy with your friends without having to drink, because in reality drinking liquor does not help at all. thans sou much for you support
Alcohol vs Fitness is something that people continue to struggle with and will forever. A big part of this is that alcohol consumption is culturally acceptable in most industrialized countries and often part of get togethers and family events.
Agreed. It wasn't until after I stopped drinking that I realized how intertwined it is in our lives. Kinda makes me sick to see now. Also sucks being the only one in my group of friends that doesn't drink. Oh well, i'm happy where I am. Can they say the same??
Hellen_23fit
EVO V.I.P.
The pain is temporary, but the payoff is transformative.
"Shape your body, mind and heart"
Every day I usually hear or see people who go through complicated and very overwhelming situations, which affect their life, their emotions but above all how much their health implies, because it is clear that the mismanagement of our emotions, and how all this leads us to suffer from obesity, diabetes and the worst of all stress, so much so that it makes us gain weight just from suffering it.
The pandemic has revealed advantages and disadvantages in the fitness sector for society, taking us to endless limits, whether good or bad that we did not know and that has taught us to have more value in our life and our family in a more conscious way . However, this has been an opportunity for us to put excuses aside and reinvent ourselves if we want to achieve goals and more when it comes to our physical and emotional goals.
Exercise makes our endorphins and serotonin enhance people's spirits and energy.
I tell you how in the day to day I struggled with stress and managing my emotions with ONLY ADDING A HIGH INTENSITY AND EXPLOSIVE TRAINING, since this removes all my negativity and my bad moods caused by things without great relevance from my mind.
Also how different I feel when I don't train, and how my emotions go down a ragged ravine, I feel fatigued, sweaty and I'm very lazy all day, it's like when a person addicted to taking drugs, this is in a blink of an eye hahaha I think I have the worst symptoms.
I initially start my day with an hour of prayer to find a suitable space for concentration and specific meditation, this helps me make my day much more productive and that if I witnessed bad moments I can handle them very professionally. That is why I try not to fail a single day with my routine, although yesterday Monday I could not train because I was very ill due to my menstrual cramps.
But this morning it was incredible, I woke up with an attitude through the roof, happy and grateful with everything that life gives me, especially for the healthy and strong leather that I have, although I am thoughtful because I tell you that last year I made a oxandrolone and clenbuterol cycle, at the beginning everything was great and I got incredible results, my strength and resistance gave me a better level for my workouts and my body at that time never witnessed anything indifferent, my menstrual period arrived very normal, everything very normal, after that I decided to remove everything because it was very inflamed, then I investigated intermittent fasting and decided to apply it, which until now has been very beneficial for my health, but for my anguish is that due to those things that I took and that I had also taken previously but now I do not take anything other than N2BM NUTRITION products, my period did not arrive two months ago and when I train I train as if I was taking a period from oxandrolone and clenbuterol cycle, the veins in my body burst at a high level that I feel too strong, but I do not know why my period does not arrive, and I clarify that it is not a pregnancy.
According to what I have read and investigated, it is perhaps due to the entire process and level that my body takes for the products that I mentioned above; I receive your opinions and comments regarding this issue, thank you
Today he gave me a very explosive training so much that I didn't even want to stop training is something crazy but I gave it until my muscles could not walk.
I started with:
- Single leg squat 4 rounds 15 reps per leg
- squat open with a band and lowering slowly, contracting the glutes.
- extension for quadriceps, I started with high weight of 15,20,30,50 repetitions
- Leg press one round of 20 and 3 of 15 repetitions
- scissors on the clipper 15 repetitions for each leg 3 rounds
- close squat 3 rounds, 20, 15,12
- Hip Thrus 3 heavy rounds, one of 20 and one of 15
- good morning 4 rounds of 15 weigh-ins
- Spinning 25 minutes
this is my progress
in the gym
"Shape your body, mind and heart"
Every day I usually hear or see people who go through complicated and very overwhelming situations, which affect their life, their emotions but above all how much their health implies, because it is clear that the mismanagement of our emotions, and how all this leads us to suffer from obesity, diabetes and the worst of all stress, so much so that it makes us gain weight just from suffering it.
The pandemic has revealed advantages and disadvantages in the fitness sector for society, taking us to endless limits, whether good or bad that we did not know and that has taught us to have more value in our life and our family in a more conscious way . However, this has been an opportunity for us to put excuses aside and reinvent ourselves if we want to achieve goals and more when it comes to our physical and emotional goals.
Exercise makes our endorphins and serotonin enhance people's spirits and energy.
I tell you how in the day to day I struggled with stress and managing my emotions with ONLY ADDING A HIGH INTENSITY AND EXPLOSIVE TRAINING, since this removes all my negativity and my bad moods caused by things without great relevance from my mind.
Also how different I feel when I don't train, and how my emotions go down a ragged ravine, I feel fatigued, sweaty and I'm very lazy all day, it's like when a person addicted to taking drugs, this is in a blink of an eye hahaha I think I have the worst symptoms.
I initially start my day with an hour of prayer to find a suitable space for concentration and specific meditation, this helps me make my day much more productive and that if I witnessed bad moments I can handle them very professionally. That is why I try not to fail a single day with my routine, although yesterday Monday I could not train because I was very ill due to my menstrual cramps.
But this morning it was incredible, I woke up with an attitude through the roof, happy and grateful with everything that life gives me, especially for the healthy and strong leather that I have, although I am thoughtful because I tell you that last year I made a oxandrolone and clenbuterol cycle, at the beginning everything was great and I got incredible results, my strength and resistance gave me a better level for my workouts and my body at that time never witnessed anything indifferent, my menstrual period arrived very normal, everything very normal, after that I decided to remove everything because it was very inflamed, then I investigated intermittent fasting and decided to apply it, which until now has been very beneficial for my health, but for my anguish is that due to those things that I took and that I had also taken previously but now I do not take anything other than N2BM NUTRITION products, my period did not arrive two months ago and when I train I train as if I was taking a period from oxandrolone and clenbuterol cycle, the veins in my body burst at a high level that I feel too strong, but I do not know why my period does not arrive, and I clarify that it is not a pregnancy.
According to what I have read and investigated, it is perhaps due to the entire process and level that my body takes for the products that I mentioned above; I receive your opinions and comments regarding this issue, thank you
Today he gave me a very explosive training so much that I didn't even want to stop training is something crazy but I gave it until my muscles could not walk.
I started with:
- Single leg squat 4 rounds 15 reps per leg
- squat open with a band and lowering slowly, contracting the glutes.
- extension for quadriceps, I started with high weight of 15,20,30,50 repetitions
- Leg press one round of 20 and 3 of 15 repetitions
- scissors on the clipper 15 repetitions for each leg 3 rounds
- close squat 3 rounds, 20, 15,12
- Hip Thrus 3 heavy rounds, one of 20 and one of 15
- good morning 4 rounds of 15 weigh-ins
- Spinning 25 minutes
this is my progress
in the gym
It can definitely be tough but nothing is better than truly being happy!
Hellen_23fit
EVO V.I.P.
"No pain, no gain!
Good morning to all addicted bloggers like me and I wish you a great Thursday, I hope you are training like horrible monsters.
The hope and loyalty that we must do to ourselves on a daily basis is something that should not fail, since the commitment is with our body and with no one else, what one as a human being does not do for one, no one else will do it, no one more may have the willpower to say no to something that does not do us good but if we have the authority to say YES I WANT, I CAN AND I WILL DO IT
It is our greatest unique and personal challenge to determine our habits in the present and the future in an environment that always generates an excellent quality of life.
I also know that carrying out a complete training session is not easy, but neither is it impossible since taking these factors of our physical activity can always improve or worsen if it is not applied properly, and that is where different injuries arrive that people get bored very quickly and for Hence stop pursuing your physical goals.
Today I will say three components that should never be missing or that in my case I try to make them constant:
WILL, willingness to want to do it with self-love and not out of obligation to successfully achieve the planned goals.
SELF-DISCIPLINE AND CONSTANCE, plan everything in advance and if you leave everything in writing there is more self-control and order of your things.
ATTITUDE AND CONFIDENCE, daily we strengthen our self-esteem and confidence to try to improve our weaknesses day by day and discover great strengths.
TEAMWORK, if you have a partner by your side, be it your wife, girlfriend or family member or roommate, it is important to be able to share our purposes, our efforts and to be able to be a support for them, but that they are also your support.
In my case, for those of us who live completely alone, it requires much more effort and commitment, at first for me all this was not easy because I have almost always lived alone since I was 17 years old to be more explicit, then. It was not easy to generate this confidence and this discipline, but today I thank my mother because she called me every day so that I did not miss a day without going to train and she was always feeding me this self-esteem, supporting me in everything with my supplements with payments from the gym or coach, she also taught me how to cook over the phone she called me and told me everything, so it is possible to understand a little because today I am addicted to this life of fitness, RECALCO I AM ADDICTED TO THIS BUT I would NEVER take my body to extremes and do things that harm my health.
Today I am proud of who I am, which is part of having strengthened and applied the advice that I told you before, but that also continues to improve in me today. And it is nice to self-value and to be able to recognize our mistakes so much but above all to be able to highlight our effort and remember with appreciation our past or how we started without being ashamed.
Today as it is Thursday of #TBT I will leave you a small tour of my small physical changes, in order to be able to admire and be a source of motivation for some people who daily need to feed their confidence and self-esteem, everything can be done regardless of the goal that you have but when you work for it day after day without stopping beautiful results are achieved.
the first photo is when I started
the second is when I was brutally strong
this is present
Good morning to all addicted bloggers like me and I wish you a great Thursday, I hope you are training like horrible monsters.
The hope and loyalty that we must do to ourselves on a daily basis is something that should not fail, since the commitment is with our body and with no one else, what one as a human being does not do for one, no one else will do it, no one more may have the willpower to say no to something that does not do us good but if we have the authority to say YES I WANT, I CAN AND I WILL DO IT
It is our greatest unique and personal challenge to determine our habits in the present and the future in an environment that always generates an excellent quality of life.
I also know that carrying out a complete training session is not easy, but neither is it impossible since taking these factors of our physical activity can always improve or worsen if it is not applied properly, and that is where different injuries arrive that people get bored very quickly and for Hence stop pursuing your physical goals.
Today I will say three components that should never be missing or that in my case I try to make them constant:
WILL, willingness to want to do it with self-love and not out of obligation to successfully achieve the planned goals.
SELF-DISCIPLINE AND CONSTANCE, plan everything in advance and if you leave everything in writing there is more self-control and order of your things.
ATTITUDE AND CONFIDENCE, daily we strengthen our self-esteem and confidence to try to improve our weaknesses day by day and discover great strengths.
TEAMWORK, if you have a partner by your side, be it your wife, girlfriend or family member or roommate, it is important to be able to share our purposes, our efforts and to be able to be a support for them, but that they are also your support.
In my case, for those of us who live completely alone, it requires much more effort and commitment, at first for me all this was not easy because I have almost always lived alone since I was 17 years old to be more explicit, then. It was not easy to generate this confidence and this discipline, but today I thank my mother because she called me every day so that I did not miss a day without going to train and she was always feeding me this self-esteem, supporting me in everything with my supplements with payments from the gym or coach, she also taught me how to cook over the phone she called me and told me everything, so it is possible to understand a little because today I am addicted to this life of fitness, RECALCO I AM ADDICTED TO THIS BUT I would NEVER take my body to extremes and do things that harm my health.
Today I am proud of who I am, which is part of having strengthened and applied the advice that I told you before, but that also continues to improve in me today. And it is nice to self-value and to be able to recognize our mistakes so much but above all to be able to highlight our effort and remember with appreciation our past or how we started without being ashamed.
Today as it is Thursday of #TBT I will leave you a small tour of my small physical changes, in order to be able to admire and be a source of motivation for some people who daily need to feed their confidence and self-esteem, everything can be done regardless of the goal that you have but when you work for it day after day without stopping beautiful results are achieved.
the first photo is when I started
the second is when I was brutally strong
this is present
Great results, your before and after pictures are night and day.
sister when you come to Texas, will feed you bbq, got a nice pit outside trailer
johnsonl3872
New member
Very very detailed…great job…results look to have been incredible prior
This is an amazing log with so much detail. Attitude is so important. Walk into the gym feeling like a badass and you will crush your workouts.
Hellen_23fit
EVO V.I.P.
Training with elastic bands: simple exercises that help us train at home.
There is a diverse variety of factors that lead us to think and say that training at home with different sports materials does not work for us, or that we simply do not fully achieve the physical goals of what we are looking for, in my opinion I think this is a thought very bad, and I speak from my experience because I trained at home for almost two years, I achieved great results that helped me start a constant and balanced training.
However, building muscle mass training at home is not something that is as effective and fast, as it is achieved with an applied training in the gym, as this could be achieved unless you have a lot of equipment and dumbbells and a little of everything. to generate hypertrophy, this way you wouldn't even need to go to the gym.
But not all people have that opportunity or the economic value of being able to get hold of all this equipment, so we do not get to the point or start training at home with rubber bands, a rope or heavy things to be able to apply a training. fear, let's say something intense.
When I trained at home I only had a few bands and a laso and also what I did in my swimming training but I ate very badly and that is why I was not like a suitable athlete, but still I thank life because I had the motivation and the love own to start with.
During the pandemic here in Colombia at the beginning I had to train at home which for me was very chaotic since I always trained in the gym and I like to train heavy, to be able to feel that sweat runs through my body, like I generate an expense hahaha.
However, I gave my best to train at home with what I found heavy and it would work for me, then later I combined in running with my high intensity workouts at home, until I achieved muscle failure.
Even so, I trained with bands for rounds of 6 sets and a maximum of 30 reptitions, I thought this would not work for me but it was more effective than I thought, I achieved a very amazing definition with my body, making my muscles become more. marked.
however I contribute to this story my good diet based on intermittent breakfasts woo I was very happy with what I was doing.
The point of all this is that sometimes I train at home, other times I go to the gym, but generally the times I train at home it's because I don't feel well oh because time is quite limited and I can't go out. , and I do not want to run out of training, well, it also helps me to generate a variant in my body and give something different to my workouts so that I do not do the same as always, I also give my muscles a break with the weights but without training, the good thing about this is that when I train at home the next day I train with more energy in the gym.
Today I was really very early riser to be known since generally I only train quite late on Saturdays to sleep a little and see dolls or training videos that I like.
my workout today was focused on the back and at the end 30 minutes with intense intervals of sppining.
to warm up I did 4 rounds of open and closed pull-ups 10 reps
4 rounds of 20 burpees and side jumps.
-Pull Up with wide grip
-Kneeling weightlifting
-Lumbar hyperextension
-barbell row
-Dumbbell pullover
Today if I had to have breakfast early I made myself some oatmeal waffles with eggs and broccoli, Greek yogurt and papaya
There is a diverse variety of factors that lead us to think and say that training at home with different sports materials does not work for us, or that we simply do not fully achieve the physical goals of what we are looking for, in my opinion I think this is a thought very bad, and I speak from my experience because I trained at home for almost two years, I achieved great results that helped me start a constant and balanced training.
However, building muscle mass training at home is not something that is as effective and fast, as it is achieved with an applied training in the gym, as this could be achieved unless you have a lot of equipment and dumbbells and a little of everything. to generate hypertrophy, this way you wouldn't even need to go to the gym.
But not all people have that opportunity or the economic value of being able to get hold of all this equipment, so we do not get to the point or start training at home with rubber bands, a rope or heavy things to be able to apply a training. fear, let's say something intense.
When I trained at home I only had a few bands and a laso and also what I did in my swimming training but I ate very badly and that is why I was not like a suitable athlete, but still I thank life because I had the motivation and the love own to start with.
During the pandemic here in Colombia at the beginning I had to train at home which for me was very chaotic since I always trained in the gym and I like to train heavy, to be able to feel that sweat runs through my body, like I generate an expense hahaha.
However, I gave my best to train at home with what I found heavy and it would work for me, then later I combined in running with my high intensity workouts at home, until I achieved muscle failure.
Even so, I trained with bands for rounds of 6 sets and a maximum of 30 reptitions, I thought this would not work for me but it was more effective than I thought, I achieved a very amazing definition with my body, making my muscles become more. marked.
however I contribute to this story my good diet based on intermittent breakfasts woo I was very happy with what I was doing.
The point of all this is that sometimes I train at home, other times I go to the gym, but generally the times I train at home it's because I don't feel well oh because time is quite limited and I can't go out. , and I do not want to run out of training, well, it also helps me to generate a variant in my body and give something different to my workouts so that I do not do the same as always, I also give my muscles a break with the weights but without training, the good thing about this is that when I train at home the next day I train with more energy in the gym.
Today I was really very early riser to be known since generally I only train quite late on Saturdays to sleep a little and see dolls or training videos that I like.
my workout today was focused on the back and at the end 30 minutes with intense intervals of sppining.
to warm up I did 4 rounds of open and closed pull-ups 10 reps
4 rounds of 20 burpees and side jumps.
-Pull Up with wide grip
-Kneeling weightlifting
-Lumbar hyperextension
-barbell row
-Dumbbell pullover
Today if I had to have breakfast early I made myself some oatmeal waffles with eggs and broccoli, Greek yogurt and papaya
Great job on this log!
Thank you Helen for the pictures.
Thank you Helen for the pictures.
LevButlerov
Veteran Mod
Head Moderator
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Domestic-Supply.com
Helen this is a good log, I like your food choices, especially that omelet in the morning, looks yummy.
patriotsrule19
New member
Helen more pics from the back please, I like your food selection too.
Hellen_23fit
EVO V.I.P.
Metabolic stress, the success of achieving excellent muscle mass results.
Happy Monday to all the bloggers and addicts of the HEALTHY WORLD welcome to my FITNESS DIARY, I tell you that this topic of muscle hypertrophy is one of my favorites and that knowing how to apply it properly has worked in an incredible way on my body, but specifically in the muscular gain of my legs, that's why I decided to investigate a few more and apply it to give a twist to my training, in this case METABOLIC STRESS
It is a high intensity and very powerful workout since it is high range to generate muscle hypertrophy, taking your body to a high range of 70% or 80% of 1RM.
The blood flow that is provided with low loads and high repetitions, giving the body a rest of 1 to 2 minutes generates a high level of metabolic stress but at the same time fatigue of the muscles. But it goes without saying that to achieve this and also one of the reasons to apply a training based on metabolic stress is the good technique applied to the exercises, in order to provide excellent muscle tension.
This metabolic pathway helps the muscles stimulate anaerobic glycolysis, leading the body to intramuscular accumulation to find the most important objective, which is a lactate, hydrogen and inorganic phosphorus aspect, all this to promote the alterations of the anabolic environment for a better Contrast of the growth hormone, testosterna and cellular hydration.
I tell you that it was a great start to the week with the application of this concept in my leg training, all in order to improve and get my legs out of the same routine as always.
I started by warming up for 10 minutes with box jumps, jumping jacks, loop jumps, and short jumps to warm up the calves.
The whole training was based on 11 exercises of 3 rounds and a maximum of 10 repetitions with a fairly high weight I could say, but not to say much I summarize the most important training.
- adductors and abductors
- seated calf raise
- standing calf raise
- drawer jumps
- dead weight
- hack squat
- hip lift
- quadriceps extension
I knew that my training was going to be too strong for that and in general every time I train I consume the creatine of N2NUTRITION ANCIENT STRENGTH, I take 3 half an hour before, it is actually a small load since I do not want to increase my muscles in greater abundance but be able to have better strength and endurance during training, this product is incredible and helps me endure all training with more concentration since I train on an empty stomach.
Here I share some photos of my training today.
- - - Updated - - -
thanks sou much for everithing
- - - Updated - - -
thanks sou much for everithing, is my food favorite jajaja
Happy Monday to all the bloggers and addicts of the HEALTHY WORLD welcome to my FITNESS DIARY, I tell you that this topic of muscle hypertrophy is one of my favorites and that knowing how to apply it properly has worked in an incredible way on my body, but specifically in the muscular gain of my legs, that's why I decided to investigate a few more and apply it to give a twist to my training, in this case METABOLIC STRESS
It is a high intensity and very powerful workout since it is high range to generate muscle hypertrophy, taking your body to a high range of 70% or 80% of 1RM.
The blood flow that is provided with low loads and high repetitions, giving the body a rest of 1 to 2 minutes generates a high level of metabolic stress but at the same time fatigue of the muscles. But it goes without saying that to achieve this and also one of the reasons to apply a training based on metabolic stress is the good technique applied to the exercises, in order to provide excellent muscle tension.
This metabolic pathway helps the muscles stimulate anaerobic glycolysis, leading the body to intramuscular accumulation to find the most important objective, which is a lactate, hydrogen and inorganic phosphorus aspect, all this to promote the alterations of the anabolic environment for a better Contrast of the growth hormone, testosterna and cellular hydration.
I tell you that it was a great start to the week with the application of this concept in my leg training, all in order to improve and get my legs out of the same routine as always.
I started by warming up for 10 minutes with box jumps, jumping jacks, loop jumps, and short jumps to warm up the calves.
The whole training was based on 11 exercises of 3 rounds and a maximum of 10 repetitions with a fairly high weight I could say, but not to say much I summarize the most important training.
- adductors and abductors
- seated calf raise
- standing calf raise
- drawer jumps
- dead weight
- hack squat
- hip lift
- quadriceps extension
I knew that my training was going to be too strong for that and in general every time I train I consume the creatine of N2NUTRITION ANCIENT STRENGTH, I take 3 half an hour before, it is actually a small load since I do not want to increase my muscles in greater abundance but be able to have better strength and endurance during training, this product is incredible and helps me endure all training with more concentration since I train on an empty stomach.
Here I share some photos of my training today.
- - - Updated - - -
thanks sou much for everithing
- - - Updated - - -
thanks sou much for everithing, is my food favorite jajaja
You have great legs, I want to see more. marry me please
Hellen_23fit
EVO V.I.P.
MYTHS VS REALITIES OF WEIGHT TRAINING IN WOMEN
woman hulk ..
Let's talk about some of the misconceptions that women and society in general often have about weight lifting.
To be more specific, it is something very crazy that in the century that we are in, there are still many stereotypes that revolve around women when we say that we want to become stronger, become a woman empowered by our body and look better, but they are very bad the comments we receive from people; Example that you are going to get very muscular, you are going to look like a man or that we are going to lose our feminine essence oh that no man will take care of us to love us, haha, these were some of the comments that I received in many moments and that still have not stop telling me.
Here I comment the most used:
"Lifting makes you bulky"
Lifting is overeating
All of this would happen if one does not have a control or focus of what one wants and if you constantly consume excess calories this will inevitably lead to weight gain (regardless of how much exercise you do)
Lifting up will make me a man ”
Do not get up, because more hormones will arise
Testosterone is the main hormone that creates "masculine" characteristics and women just don't have enough of it for this to be a concern as we develop very little (just to put it in perspective - the average man has 10 to 20 times more testosterone! than women!)
"I don't want to lift too much weight because I just want to tone up"
To be more specific lifting heavy objects does not actually make us muscular, what creates us is a "toned body, but Achieving a more toned appearance is achieved by maintaining muscle mass and reducing body fat, which is only possible consuming a calorie deficit and exposing the muscles to a high degree of tension, a strain (best accomplished by lifting heavy objects!).
But as the saying goes, only until you try it will you know the result, I think you have to take risks because it is the best way to achieve great goals in life and one of them and the best is to take care of our body, I think this has been a one of the best decisions I have made in my life, since lifting weights only helps us to be more beautiful to improve our strength, burn fat faster, be with more energy all day in our activities but best of all to have more security of what we are worth as a woman.
The strength and sacrifice that lifting weights generates is one of the main reasons that makes us a HULK WOMAN ohh yes I love being able to say this because that is how I feel in every workout, that is my moment to become where I tear my clothes training and I give my best.
Weight training is also something that helps us improve the density of our bones, and a more harmonious aesthetic throughout our body, and the best of all is that if we do a proper training we will have stronger legs, more toned arms, generating the elimination of the flaccidity and elasticity that some women suffer from having eaten badly in the past, or in the case of women who have had children, so that a woman with small muscles is not a man.
I strengthen my mind every day to avoid being affected by bad comments from other women, on the contrary, I fill myself with more courage to show those bad people that everything they say is garbage and envy, without lying to them that I have received more bad c comments from men than women.
These people show their insecurity and that they do not have the discipline and self-esteem to have a healthy body.
So, if you are a woman who has worried about any of these things or if your girlfriend is worried about this, show her these articles, because I am a clear example that lifting weights will only make you look prettier, more confident, healthier. And the best of all being able to share this stage with the person you want to be your partner is a lot but, but I don't have a boyfriend and well it doesn't matter, because I continue my training path with strength, motivating and loving myself every day as I am.
Today my training was also focused on metabolic stress but with back and shoulder exercises.
I also prepared these tortillas that by the way are very economical to prepare and it is also a high-fat dish with vitamin E and a lot of potassium so the ingredients are:
sunflower seed
chia seeds
4 whole eggs (this depends on your protein needs)
salt and butter
blend everything and then make the rotary pans not so thick
garnish with unsweetened Greek yogurt
a tablespoon of almond butter
blueberries
I tell you that n2slin is one of my essential supplements also in my sports nutrition
It works like hell for me, and I love it much more because I like sweets a lot but this product helps me to suppress that desire to eat sweets. I take 3 a day half an hour before my training and half an hour before my two meals.
woman hulk ..
Let's talk about some of the misconceptions that women and society in general often have about weight lifting.
To be more specific, it is something very crazy that in the century that we are in, there are still many stereotypes that revolve around women when we say that we want to become stronger, become a woman empowered by our body and look better, but they are very bad the comments we receive from people; Example that you are going to get very muscular, you are going to look like a man or that we are going to lose our feminine essence oh that no man will take care of us to love us, haha, these were some of the comments that I received in many moments and that still have not stop telling me.
Here I comment the most used:
"Lifting makes you bulky"
Lifting is overeating
All of this would happen if one does not have a control or focus of what one wants and if you constantly consume excess calories this will inevitably lead to weight gain (regardless of how much exercise you do)
Lifting up will make me a man ”
Do not get up, because more hormones will arise
Testosterone is the main hormone that creates "masculine" characteristics and women just don't have enough of it for this to be a concern as we develop very little (just to put it in perspective - the average man has 10 to 20 times more testosterone! than women!)
"I don't want to lift too much weight because I just want to tone up"
To be more specific lifting heavy objects does not actually make us muscular, what creates us is a "toned body, but Achieving a more toned appearance is achieved by maintaining muscle mass and reducing body fat, which is only possible consuming a calorie deficit and exposing the muscles to a high degree of tension, a strain (best accomplished by lifting heavy objects!).
But as the saying goes, only until you try it will you know the result, I think you have to take risks because it is the best way to achieve great goals in life and one of them and the best is to take care of our body, I think this has been a one of the best decisions I have made in my life, since lifting weights only helps us to be more beautiful to improve our strength, burn fat faster, be with more energy all day in our activities but best of all to have more security of what we are worth as a woman.
The strength and sacrifice that lifting weights generates is one of the main reasons that makes us a HULK WOMAN ohh yes I love being able to say this because that is how I feel in every workout, that is my moment to become where I tear my clothes training and I give my best.
Weight training is also something that helps us improve the density of our bones, and a more harmonious aesthetic throughout our body, and the best of all is that if we do a proper training we will have stronger legs, more toned arms, generating the elimination of the flaccidity and elasticity that some women suffer from having eaten badly in the past, or in the case of women who have had children, so that a woman with small muscles is not a man.
I strengthen my mind every day to avoid being affected by bad comments from other women, on the contrary, I fill myself with more courage to show those bad people that everything they say is garbage and envy, without lying to them that I have received more bad c comments from men than women.
These people show their insecurity and that they do not have the discipline and self-esteem to have a healthy body.
So, if you are a woman who has worried about any of these things or if your girlfriend is worried about this, show her these articles, because I am a clear example that lifting weights will only make you look prettier, more confident, healthier. And the best of all being able to share this stage with the person you want to be your partner is a lot but, but I don't have a boyfriend and well it doesn't matter, because I continue my training path with strength, motivating and loving myself every day as I am.
Today my training was also focused on metabolic stress but with back and shoulder exercises.
I also prepared these tortillas that by the way are very economical to prepare and it is also a high-fat dish with vitamin E and a lot of potassium so the ingredients are:
sunflower seed
chia seeds
4 whole eggs (this depends on your protein needs)
salt and butter
blend everything and then make the rotary pans not so thick
garnish with unsweetened Greek yogurt
a tablespoon of almond butter
blueberries
I tell you that n2slin is one of my essential supplements also in my sports nutrition
It works like hell for me, and I love it much more because I like sweets a lot but this product helps me to suppress that desire to eat sweets. I take 3 a day half an hour before my training and half an hour before my two meals.
sister you getting bigger each pic, how much u gain so far?
Looking great. Coming along nicely.
The tortillas look great, I like your cooking a lot.
Looking better every day, keep it up
these food pictures look good
Hellen_23fit
EVO V.I.P.
Thank you very much, I love to cook and know that you can create things so delicious, so cheap and always varying with food
Gainzzzzzz
Hellen_23fit
EVO V.I.P.
How to manage your sports success VS have an active social life.
Currently, society is very generalizing Internet users who think that athletes are antisocial people and how much it costs us to relate, oh they also choose to think that we are very complicated, because we have some stereotypes and habits already raised in our routine. However, leading a healthy and quite active life as it usually is is not easy, since being able to find that people accept you as you are or that they at least manage to understand why you are like that and why you do it is quite complicated. .
As I mentioned once, I do not usually have many friends for the same reason and if I find it difficult enough to relate to people specifically with women, since generally all women want to have but they do nothing to achieve it and thus it also gives them Anger that another woman has that discipline that perseverance and that motivation day after day.
They think that we spend hours training, that we only think about food and that we no longer like to have fun, besides that we are obsessive, without a doubt they are right in some characteristics, but what they do not know is that we are passionate people and committed to everything. we love how the order, the self-love, and the reality is that we have a balance in everything.
This is an essential balance to be able to enjoy everything without lack of control and in order, we even end up eating more than them, only that we do it intelligently and with purpose We do not eat a bread for no reason or we eat a hamburger because I long for any day and now; Well, we plan all these types of meals with a goal and at what time.
Nor are we obsessive about the subject, on the contrary, as we already have control and order in our body, we can afford to rest for 2 or 3 days and eat normally, without worrying that we are going to damage all our effort, because every day Next we continue everything in order again and because we know the great benefits of letting our body rest.
Throughout our trajectory we have learned the good of adapting to a world that today depends a lot on bad habits, we learn that not everyone has the ability to generate motivation and discipline as we do, so wherever we go, we give our motivation and we provide knowledge to encourage those around us.
The sad thing is that to a large extent they have something to do with it, but not as they usually say.
Our determination to always be online regarding this issue is that we do not complicate ourselves by anything and less if it is food in my case I believe that anywhere, specifically in food places, cafeterias, there are always options for one to choose and eat adequately, even in coffee shops we can choose to drink water, or coffee without sugar; that if the person with whom we are upset what we eat is already something else and that is why they tell us COMPLICATED, by God this is something very bad and crazy, then if you are going to be with people like that, it is better to run away and never come back over there.
Trying to enjoy the people of friends is something that we also know how to choose to feel good and not be criticized, sharing our passion and discipline with people who also do it is what we like to do the most, they are actually our ideal plans IN MY CASE MIO YES IT IS, I love going out with my colleagues to eat and train to share our supplements, since we all tend to manage our emotional balance, we know how to understand each other and help each other in our physical goals.
So family, a large part of our success and determination in our sport is not to be antisocial or to stop doing normal things of the common, on the contrary we are people with a high level of security and clarity in what we want is a routine that we do that It fills us with happiness, and that it comes to us with gratitude so that everything flows in a better way, that is why we have learned to relate to certain types of people, friends who give us things and who also motivate us, and who do not understand. For me, fitness is a very great value, that's why I love and take care of myself in every step I take on this path.
I share these photos of the great results that I am obtaining with my buttocks by the change in my training and by my supplementation of N2NUTRITION
Currently, society is very generalizing Internet users who think that athletes are antisocial people and how much it costs us to relate, oh they also choose to think that we are very complicated, because we have some stereotypes and habits already raised in our routine. However, leading a healthy and quite active life as it usually is is not easy, since being able to find that people accept you as you are or that they at least manage to understand why you are like that and why you do it is quite complicated. .
As I mentioned once, I do not usually have many friends for the same reason and if I find it difficult enough to relate to people specifically with women, since generally all women want to have but they do nothing to achieve it and thus it also gives them Anger that another woman has that discipline that perseverance and that motivation day after day.
They think that we spend hours training, that we only think about food and that we no longer like to have fun, besides that we are obsessive, without a doubt they are right in some characteristics, but what they do not know is that we are passionate people and committed to everything. we love how the order, the self-love, and the reality is that we have a balance in everything.
This is an essential balance to be able to enjoy everything without lack of control and in order, we even end up eating more than them, only that we do it intelligently and with purpose We do not eat a bread for no reason or we eat a hamburger because I long for any day and now; Well, we plan all these types of meals with a goal and at what time.
Nor are we obsessive about the subject, on the contrary, as we already have control and order in our body, we can afford to rest for 2 or 3 days and eat normally, without worrying that we are going to damage all our effort, because every day Next we continue everything in order again and because we know the great benefits of letting our body rest.
Throughout our trajectory we have learned the good of adapting to a world that today depends a lot on bad habits, we learn that not everyone has the ability to generate motivation and discipline as we do, so wherever we go, we give our motivation and we provide knowledge to encourage those around us.
The sad thing is that to a large extent they have something to do with it, but not as they usually say.
Our determination to always be online regarding this issue is that we do not complicate ourselves by anything and less if it is food in my case I believe that anywhere, specifically in food places, cafeterias, there are always options for one to choose and eat adequately, even in coffee shops we can choose to drink water, or coffee without sugar; that if the person with whom we are upset what we eat is already something else and that is why they tell us COMPLICATED, by God this is something very bad and crazy, then if you are going to be with people like that, it is better to run away and never come back over there.
Trying to enjoy the people of friends is something that we also know how to choose to feel good and not be criticized, sharing our passion and discipline with people who also do it is what we like to do the most, they are actually our ideal plans IN MY CASE MIO YES IT IS, I love going out with my colleagues to eat and train to share our supplements, since we all tend to manage our emotional balance, we know how to understand each other and help each other in our physical goals.
So family, a large part of our success and determination in our sport is not to be antisocial or to stop doing normal things of the common, on the contrary we are people with a high level of security and clarity in what we want is a routine that we do that It fills us with happiness, and that it comes to us with gratitude so that everything flows in a better way, that is why we have learned to relate to certain types of people, friends who give us things and who also motivate us, and who do not understand. For me, fitness is a very great value, that's why I love and take care of myself in every step I take on this path.
I share these photos of the great results that I am obtaining with my buttocks by the change in my training and by my supplementation of N2NUTRITION
One of the best-kept logs I've ever seen on these forums, please keep this up for us Hellen!
I really love the point a couple posts ago about women not getting bulky from weight training. That cannot be stressed enough. The hormone makeup (ratios) is just very different between men and women.
Hellen_23fit
EVO V.I.P.
Magic pill or weight suppressants ..
Curiously, people, whenever they choose to improve their nutritional habits, want to start taking protein, vitamins or, as the name of this publication says, a magic paste that will lower their fat in a couple of minutes, as others just want Help yourself a little to be more effective in your physical achievements.
However, each of these extra help products does not work differently, drugs that help suppress appetite, give energy and of course lose weight, but what I observe daily is that most people just want to take this to facilitate your nutritional goals.
but they do not understand that the reality of these pasta is complementing it with a good diet and an excellent training, whatever it is but you have to train, these pasta are not magic, that you only dedicate yourself to taking a dose of it and soon you will come down of weight, THIS IS THE SAD REALITY OF MANY PEOPLE IN THE WORLD.
Nothing is easy in life or even learn to tie the shoelaces, I say that I suffered a lot when I was little hahaha, the fact is that nothing is easy and things do not come into your life for something magical, this is something counterproductive haha oh well unless he asks the devil and so so but hey I don't believe in those things.
I only know that everything you want to achieve in this life has to work, you have to implement availability and attitude, I have come across many people who look for me to give them something that will make them lose weight as QUICKLY as possible, but When I tell them about the fat burner and tell them that they have to train and eat better to make it safer and feasible for their health, these people at once go crazy, oh my God they are selfish human beings with themselves it hurts them to invest in their their own well-being, they prefer to spend their money on things that are not valuable and not invest in what they really need.
THE ROAD TO BETTER HEALTH
Without a doubt, the effect of reducing blood glucose fat is not something that you can achieve with any product, ingesting a suitable product that in my case I use N2slin helped me with great benefits because it eliminates the toxicity of the insulin that reaches me body, losing weight, controlling anxiety and maintaining balance has not been easy but with this product, in addition to an excellent diet and explosive training I have achieved many things for what it was before.
This product that you see here is one of my favorite N2nutrition burners which is LIPOFIT, I have been using it for two years and it has been a great contribution to my workouts, for now I am not using it because it has not arrived here in Colombia but I am also very happy from what I have achieved with N2slin I believe that in fact this product is much more complete and versatile for anyone.
This product is fascinating because it is a digestive tractor that blocks the amount of fat that we eat with some foods and also helps us to remove what we have in our body, the idea to make good use of this product is to use them two months in a row and then rest 15 maximum 20 days following an adequate diet so the body disintegrates a little of the supplements and does not generate dependence.
So it is better not to get carried away by impatience or despair and take the first thing that comes our way, do everything with intelligence and responsibility, always guided by someone with knowledge and experience.
Curiously, people, whenever they choose to improve their nutritional habits, want to start taking protein, vitamins or, as the name of this publication says, a magic paste that will lower their fat in a couple of minutes, as others just want Help yourself a little to be more effective in your physical achievements.
However, each of these extra help products does not work differently, drugs that help suppress appetite, give energy and of course lose weight, but what I observe daily is that most people just want to take this to facilitate your nutritional goals.
but they do not understand that the reality of these pasta is complementing it with a good diet and an excellent training, whatever it is but you have to train, these pasta are not magic, that you only dedicate yourself to taking a dose of it and soon you will come down of weight, THIS IS THE SAD REALITY OF MANY PEOPLE IN THE WORLD.
Nothing is easy in life or even learn to tie the shoelaces, I say that I suffered a lot when I was little hahaha, the fact is that nothing is easy and things do not come into your life for something magical, this is something counterproductive haha oh well unless he asks the devil and so so but hey I don't believe in those things.
I only know that everything you want to achieve in this life has to work, you have to implement availability and attitude, I have come across many people who look for me to give them something that will make them lose weight as QUICKLY as possible, but When I tell them about the fat burner and tell them that they have to train and eat better to make it safer and feasible for their health, these people at once go crazy, oh my God they are selfish human beings with themselves it hurts them to invest in their their own well-being, they prefer to spend their money on things that are not valuable and not invest in what they really need.
THE ROAD TO BETTER HEALTH
Without a doubt, the effect of reducing blood glucose fat is not something that you can achieve with any product, ingesting a suitable product that in my case I use N2slin helped me with great benefits because it eliminates the toxicity of the insulin that reaches me body, losing weight, controlling anxiety and maintaining balance has not been easy but with this product, in addition to an excellent diet and explosive training I have achieved many things for what it was before.
This product that you see here is one of my favorite N2nutrition burners which is LIPOFIT, I have been using it for two years and it has been a great contribution to my workouts, for now I am not using it because it has not arrived here in Colombia but I am also very happy from what I have achieved with N2slin I believe that in fact this product is much more complete and versatile for anyone.
This product is fascinating because it is a digestive tractor that blocks the amount of fat that we eat with some foods and also helps us to remove what we have in our body, the idea to make good use of this product is to use them two months in a row and then rest 15 maximum 20 days following an adequate diet so the body disintegrates a little of the supplements and does not generate dependence.
So it is better not to get carried away by impatience or despair and take the first thing that comes our way, do everything with intelligence and responsibility, always guided by someone with knowledge and experience.
Hellen_23fit
EVO V.I.P.
could you give your girlfriend n2slin which is also very good and is even more complete
Hellen_23fit
EVO V.I.P.
Don't limit your possibilities out of fear of failure.
Try to always control our deficiencies or live forewarned all the time, the next day we will be limiting ourselves from everything we want to live or do for our future, but life is about taking risky paths, because we cannot avoid painful or small situations mistakes that we usually make. because we never know the direction of our future, but no matter what we go through because we do not get lost, most human beings take steps in vain or in the middle, out of fear of suffering, fear of pain, fear that makes us think. that we will not be able to overcome or continue our way.
But when we learn to know ourselves internally, if we learn to know and control our weaknesses, it does not matter what happens, because we will always have the courage to feed and renew ourselves, but if you want everything perfect and you think you can control everything that happens in your life, when witness these situations you will fall so often that you will take evil with you because of your attitude and your negativity.
These situations are precisely part of life to be able to find a full life every day, happiness is not sought, happiness is lived only if you decide that that moment is happy for you. Solving our limitations, to manage our thinking and as I have always said, MANAGING our emotions require improving them every day, so you will always have the strength and the ability to fulfill everything you propose, with love, effort and attitude.
Let's not let the drama that comes to us in moments or that the drama of some people damage us and stagnate us, however we must be able to control all this and understand the value of our stay in this world. I converted the value of fitness or going to train as a circle of REALIZATION, in this culture it is a spiritual revision that breaks and heals all the evil or negative energy that circulates around us that is why the gym is my medicine, my life is the best therapist to focus on. When my feet get a little out of the way
This is life, a life that has great qualities, you can easily restructure your life, with each training it is as if it were the last, my purpose is to demand my body and be able to take it to the limit, since our body is always in a transaction. . , and sometimes we tend to get into a barrel where we think we won't be able to keep rolling, so the gym means you build limits, you break boundaries, where we destroy aspects of individuality and learn to love ourselves. , but also to share, my people are fighting against that. universe, so it is better to compete with ourselves and not become individualistic. YOU HAVE TO FALL IN LOVE.
This week my diet was very focused but also very flexible, which helped me because although I am in muscular definition, I do not like to remove things that I like, so I usually do certain refills of foods that I never consumed because they help me generate more performance in my workouts.
The Wednesday before going to leg training, I broke my fast a little earlier and ate a bread that is made with sourdough because wheat and corn inflate my stomach, this bread was with pumpkin and carrot, and a coffee with milk of almonds, really. I thought I was going to feel bad because I ate before my training, but my body assimilated it very well and I trained with a veracity that gave me to take my body to exhaustion.
- On Thursday I let my body rest a bit, so I only ate 3 very low carb meals.
So this diet was very basic and consisted of 3,
omelette with 4 egg whites and chard, blend everything and make it like an omelette and spread it with a tablespoon of Greek buffalo yogurt plus a serving of papaya.
At 4:30 pm I had salmon with cream of aubergines and cucumber.
At 6:30 I made 3 egg whites and hazelnut butter
Today Friday I continued with my explosive training for legs focused on metabolic stress, I did 11 exercises of 3 rounds but this time I did 15 repetitions, remember that on Monday I told you how I was going to do my leg routine this week, so on Monday I did This same routine but 10 repetitions a high weight, Wednesday I did the same routine but with 12 repetitions and today Friday I did 15 repetitions, so you can deduce that my legs are exploding ahahahhaa here I leave the photo.
LUNCH TODAY FRIDAY
My first meal of the day was today at 2:20 pm I fasted for almost 20 hours
so I made 150 grams of tilapia in pesto sauce and crab sticks.
4:30 pm I had a cookie I made in the microwave, 30 grams of oatmeal, a glass of blueberries, 2 eggs and a tablespoon of my N2KTZ DE N2nutrition and hazelnut spread. (This is a great combination to eat before training)
OMG THIS IS A PERFECT
Try to always control our deficiencies or live forewarned all the time, the next day we will be limiting ourselves from everything we want to live or do for our future, but life is about taking risky paths, because we cannot avoid painful or small situations mistakes that we usually make. because we never know the direction of our future, but no matter what we go through because we do not get lost, most human beings take steps in vain or in the middle, out of fear of suffering, fear of pain, fear that makes us think. that we will not be able to overcome or continue our way.
But when we learn to know ourselves internally, if we learn to know and control our weaknesses, it does not matter what happens, because we will always have the courage to feed and renew ourselves, but if you want everything perfect and you think you can control everything that happens in your life, when witness these situations you will fall so often that you will take evil with you because of your attitude and your negativity.
These situations are precisely part of life to be able to find a full life every day, happiness is not sought, happiness is lived only if you decide that that moment is happy for you. Solving our limitations, to manage our thinking and as I have always said, MANAGING our emotions require improving them every day, so you will always have the strength and the ability to fulfill everything you propose, with love, effort and attitude.
Let's not let the drama that comes to us in moments or that the drama of some people damage us and stagnate us, however we must be able to control all this and understand the value of our stay in this world. I converted the value of fitness or going to train as a circle of REALIZATION, in this culture it is a spiritual revision that breaks and heals all the evil or negative energy that circulates around us that is why the gym is my medicine, my life is the best therapist to focus on. When my feet get a little out of the way
This is life, a life that has great qualities, you can easily restructure your life, with each training it is as if it were the last, my purpose is to demand my body and be able to take it to the limit, since our body is always in a transaction. . , and sometimes we tend to get into a barrel where we think we won't be able to keep rolling, so the gym means you build limits, you break boundaries, where we destroy aspects of individuality and learn to love ourselves. , but also to share, my people are fighting against that. universe, so it is better to compete with ourselves and not become individualistic. YOU HAVE TO FALL IN LOVE.
This week my diet was very focused but also very flexible, which helped me because although I am in muscular definition, I do not like to remove things that I like, so I usually do certain refills of foods that I never consumed because they help me generate more performance in my workouts.
The Wednesday before going to leg training, I broke my fast a little earlier and ate a bread that is made with sourdough because wheat and corn inflate my stomach, this bread was with pumpkin and carrot, and a coffee with milk of almonds, really. I thought I was going to feel bad because I ate before my training, but my body assimilated it very well and I trained with a veracity that gave me to take my body to exhaustion.
- On Thursday I let my body rest a bit, so I only ate 3 very low carb meals.
So this diet was very basic and consisted of 3,
omelette with 4 egg whites and chard, blend everything and make it like an omelette and spread it with a tablespoon of Greek buffalo yogurt plus a serving of papaya.
At 4:30 pm I had salmon with cream of aubergines and cucumber.
At 6:30 I made 3 egg whites and hazelnut butter
Today Friday I continued with my explosive training for legs focused on metabolic stress, I did 11 exercises of 3 rounds but this time I did 15 repetitions, remember that on Monday I told you how I was going to do my leg routine this week, so on Monday I did This same routine but 10 repetitions a high weight, Wednesday I did the same routine but with 12 repetitions and today Friday I did 15 repetitions, so you can deduce that my legs are exploding ahahahhaa here I leave the photo.
LUNCH TODAY FRIDAY
My first meal of the day was today at 2:20 pm I fasted for almost 20 hours
so I made 150 grams of tilapia in pesto sauce and crab sticks.
4:30 pm I had a cookie I made in the microwave, 30 grams of oatmeal, a glass of blueberries, 2 eggs and a tablespoon of my N2KTZ DE N2nutrition and hazelnut spread. (This is a great combination to eat before training)
OMG THIS IS A PERFECT
I like your fish dish, looks very well put together, you're a great cook. Nice log.
sister yo log very good, long answers
my question is when you coming to texas?
my question is when you coming to texas?
I think a meet up with you guys would be cool to vlog
Very impressive, all best
Doing a great job! Keep it up!
This is one of the most detailed logs from all aspects of a fitness journey. Keep it up!
Hellen_23fit
EVO V.I.P.
cheat meal day vs how to train in beast mode
A tool that you can do strategically can promote the success of your physical goals.
After considering certain purposes and being clear about the direction you want with the body, I believe that it is not necessary to restrict yourself from enjoying certain foods, but to manipulate them in a certain order without getting out of control.
On the other hand, there are two things to clarify to be more specific on this issue and that is that there is a cheat meal and there is also another called refeed that is a carbohydrate recharge and this is more of a cheat meal, therefore the workouts are They approach differently, but I will save this topic for another talk and when I am going to apply it to my diet, for now I will tell you about my cheat meal and how I apply my training the next day.
However, as I told you before, I don't usually plan my cheat food day, but if I try to control this aspect of my life and keep order, and when I do, I do it with good quality, high protein food like a hamburger, rotisserie chicken or sushi or hot dogs, at one time or another I love to eat barbecue wings, but these are very greasy and they hurt my stomach.
I try not to do it so constant because my genetics give me to gain muscle very fast, and this is fine but I don't want to have such big muscles, but other people like it a lot that is why they usually do two days of cheat meals in their diet, this it's an excellent strategy for people in the volume stage.
The benefits of applying a cheat meal a week is that it helps us reduce anxiety about eating things other than our strict and organized diet, giving the body a little more calories than normal, the body collects and resets these nutrients better, favoring to thermogenesis when we train to burn fat faster, I think the body needs everything and as I have always said this is about balance, well you would have to handle all this differently if you are going to compete, but in my case not that's why I do it like this.
I like to do this as it is an excellent cheat meal
because this helps to stimulate leptin levels, which as you well know is a protein that is released from adipose tissue and is linked to obesity, that's why when a person who lives eating bad bone lives constantly cheating food hahaha and does not train and it does not generate a caloric intake because it makes you fat.
Yesterday I made my cheat meal and prepared together with friends hot dogs with pieces of meat, drowned, smoked pork chorizo, in the end we put pieces of potato on top and also a quarter of pineapple, it was very tasty and we also had vanilla ice cream with chocolate. sauce.
But I am very committed to my body and to my health, but above all to the goals that I set for myself and even though it allows me to eat this kind of food, which is not so common in my diet.
I woke up committed and I went to train very judicious, first I went for a run 4k then I had a coffee with almond milk, I recovered my body and I went to train weights at the gym.
I first started with a high intensity circuit to activate my metabolism and warm up my whole body.
I did jump burpees
jumping jacks with 5 pound discs on each arm
lasso jumps
extension to activate my back a little
all this for 4 rounds of 15 and 20 repetitions with a minimum rest of 10 seconds.
then I trained back, shoulders and biceps
Finish with 35 minutes on the bike
here I share some photos of my training
A tool that you can do strategically can promote the success of your physical goals.
After considering certain purposes and being clear about the direction you want with the body, I believe that it is not necessary to restrict yourself from enjoying certain foods, but to manipulate them in a certain order without getting out of control.
On the other hand, there are two things to clarify to be more specific on this issue and that is that there is a cheat meal and there is also another called refeed that is a carbohydrate recharge and this is more of a cheat meal, therefore the workouts are They approach differently, but I will save this topic for another talk and when I am going to apply it to my diet, for now I will tell you about my cheat meal and how I apply my training the next day.
However, as I told you before, I don't usually plan my cheat food day, but if I try to control this aspect of my life and keep order, and when I do, I do it with good quality, high protein food like a hamburger, rotisserie chicken or sushi or hot dogs, at one time or another I love to eat barbecue wings, but these are very greasy and they hurt my stomach.
I try not to do it so constant because my genetics give me to gain muscle very fast, and this is fine but I don't want to have such big muscles, but other people like it a lot that is why they usually do two days of cheat meals in their diet, this it's an excellent strategy for people in the volume stage.
The benefits of applying a cheat meal a week is that it helps us reduce anxiety about eating things other than our strict and organized diet, giving the body a little more calories than normal, the body collects and resets these nutrients better, favoring to thermogenesis when we train to burn fat faster, I think the body needs everything and as I have always said this is about balance, well you would have to handle all this differently if you are going to compete, but in my case not that's why I do it like this.
I like to do this as it is an excellent cheat meal
because this helps to stimulate leptin levels, which as you well know is a protein that is released from adipose tissue and is linked to obesity, that's why when a person who lives eating bad bone lives constantly cheating food hahaha and does not train and it does not generate a caloric intake because it makes you fat.
Yesterday I made my cheat meal and prepared together with friends hot dogs with pieces of meat, drowned, smoked pork chorizo, in the end we put pieces of potato on top and also a quarter of pineapple, it was very tasty and we also had vanilla ice cream with chocolate. sauce.
But I am very committed to my body and to my health, but above all to the goals that I set for myself and even though it allows me to eat this kind of food, which is not so common in my diet.
I woke up committed and I went to train very judicious, first I went for a run 4k then I had a coffee with almond milk, I recovered my body and I went to train weights at the gym.
I first started with a high intensity circuit to activate my metabolism and warm up my whole body.
I did jump burpees
jumping jacks with 5 pound discs on each arm
lasso jumps
extension to activate my back a little
all this for 4 rounds of 15 and 20 repetitions with a minimum rest of 10 seconds.
then I trained back, shoulders and biceps
Finish with 35 minutes on the bike
here I share some photos of my training
Hellen_23fit
EVO V.I.P.
jajajja thanks, yes this is good amm deli
That's a great picture with Ancient Strength our triple creatine product!
Hellen_23fit
EVO V.I.P.
Weight, muscle, or fat
Let me tell you one of the many anecdotes that I usually live and that, of course, people without knowledge tend to confuse and that is that they think that the fact that one is in a valuable and comfortable muscle tone is synonymous with being fat.
The sad reality that I once lived, was that my mother tormented me all the time telling me that I was fat, when in fact I was very toned and with excellent muscle tone, and the truth came to affect me a lot emotionally, that is why I always repeat what It is important to have people around you who understand the value of fitness, why you do it, and how hard you work every day to look good.
But hey I will continue with my anecdote, I tell you that I always receive many comments from malicious people or without brief knowledge that I am fat or quite bulky, but the truth is that the big difference between fat and muscle is that having muscle mass clearly improves the ratio of our body, helping to look more toned and slender, reducing fat folds, so that the fat comes out or adheres to the muscle and the MUSCLE MASS that develops in the body appears.
And although it is clear that 1 kilo of muscle weighs the same as 1 kilo of fat, but well this is a more extensive issue, the case is that the density of muscle and fat is approximately 20% more dense than fat, so that 1 kilo of muscle occupies less volume than 1 kg of fat. That is why the following happens two people can weigh approximately the same but one looks more muscular and the other with more fat.
I put the case between my mom and me, she weighs 65 kilos and looks somewhat thin and I weigh 48 kilos but I'm more muscular, but God she still thinks I'm fat hahaha she doesn't understand anything.
However, I have always thought that no matter how bad I am, this should not be an obsession as many people usually do, I prefer to see my body, when I see myself in the mirror I know if I have put on a few kilos. but I can. I also discover all the fat that I have reduced.
Without so much mystery, I no longer pay attention to people's occurrences, I simply try to take care of my excellent muscle mass, now I only seek definition and it is very marked.
Today Monday that is my favorite day to train quadriceps and I train like a hungry monster with greater strength and improving my weight with a variation of exercises in rounds of 3 and 4, a triserie training with a maximum of 15 repetitions with a fairly strong weight, I felt like I was going to vomit, which would have been chaos because the gym was so full.
I tell you a little about my great training;
pistol squat with weight up
adductors and abductors combined with jumping squats
single leg quad extension
buttocks extension
cortical deadlift
Very good days
bulgarian squat
calves on press machine
dumbbell sides
Deep, closed squat.
Today I cooked rice with coconut and broccoli sauce
Baked chicken with orange tamarind sauce, and add roasted bell peppers
Let me tell you one of the many anecdotes that I usually live and that, of course, people without knowledge tend to confuse and that is that they think that the fact that one is in a valuable and comfortable muscle tone is synonymous with being fat.
The sad reality that I once lived, was that my mother tormented me all the time telling me that I was fat, when in fact I was very toned and with excellent muscle tone, and the truth came to affect me a lot emotionally, that is why I always repeat what It is important to have people around you who understand the value of fitness, why you do it, and how hard you work every day to look good.
But hey I will continue with my anecdote, I tell you that I always receive many comments from malicious people or without brief knowledge that I am fat or quite bulky, but the truth is that the big difference between fat and muscle is that having muscle mass clearly improves the ratio of our body, helping to look more toned and slender, reducing fat folds, so that the fat comes out or adheres to the muscle and the MUSCLE MASS that develops in the body appears.
And although it is clear that 1 kilo of muscle weighs the same as 1 kilo of fat, but well this is a more extensive issue, the case is that the density of muscle and fat is approximately 20% more dense than fat, so that 1 kilo of muscle occupies less volume than 1 kg of fat. That is why the following happens two people can weigh approximately the same but one looks more muscular and the other with more fat.
I put the case between my mom and me, she weighs 65 kilos and looks somewhat thin and I weigh 48 kilos but I'm more muscular, but God she still thinks I'm fat hahaha she doesn't understand anything.
However, I have always thought that no matter how bad I am, this should not be an obsession as many people usually do, I prefer to see my body, when I see myself in the mirror I know if I have put on a few kilos. but I can. I also discover all the fat that I have reduced.
Without so much mystery, I no longer pay attention to people's occurrences, I simply try to take care of my excellent muscle mass, now I only seek definition and it is very marked.
Today Monday that is my favorite day to train quadriceps and I train like a hungry monster with greater strength and improving my weight with a variation of exercises in rounds of 3 and 4, a triserie training with a maximum of 15 repetitions with a fairly strong weight, I felt like I was going to vomit, which would have been chaos because the gym was so full.
I tell you a little about my great training;
pistol squat with weight up
adductors and abductors combined with jumping squats
single leg quad extension
buttocks extension
cortical deadlift
Very good days
bulgarian squat
calves on press machine
dumbbell sides
Deep, closed squat.
Today I cooked rice with coconut and broccoli sauce
Baked chicken with orange tamarind sauce, and add roasted bell peppers
Hellen_23fit
EVO V.I.P.
Advantages of being small
In the world of fitness, we cannot deny the great ambition that women want to achieve, and to a large extent men too, and that is to be able to develop excellent muscles in the legs, which for some is much easier due to their genetics, for others it requires more work and time, so I will explain one of my great virtues, which characterizes me and also worked and continues to work for me to achieve strong legs with excellent muscle development.
In the sports world we can apply a variety of exercises, training or sports, in order to live a healthier life or to look physically incredible, and many people fail to grasp that much of our body develops these goals or this musculature is due not only to an excellent diet if not to the density of bones that we have, if we are long or short bones.
In other words, exercise helps us to strengthen our bones to improve the exposure that is generated in the impact of training, they generate stress by sending signals to bone cells and these are activated to increase their strength.
So the great benefits of having short bones depends on the amount of slow and fast fibers that we have in our bones, genetically broken down more frequently, Our fast fibers work with a higher potential and slow fibers, because they take a slower process , which means that prior to how we manipulate these fibers we will obtain great muscular development.
However, I believe that we can all achieve a quality and successful muscle if we apply a good training technique aimed at hypertrophy, leveling up but managing a balance, strong enough to be able to sustain it in the long term, we should not last with a routine of more than a month so that the muscle does not adapt because if we do not reach the point of stagnation, also a diet focused on increasing the muscles, supplements that help us obtain better results, strengthen our cells and adequate rest.
I always try to apply an intelligent training, adding little by little weight but applying a good technique to give a better stimulation to the muscle.
I apply a training with isolated exercises, that is to say one day quadriceps one day hamstrings with glutes and another the whole leg, but some weeks I train my legs 3 times a week and others only two but it is a very explosive training to generate muscle. fatigue.
My diet, as I told you, is based on two meals a day and every 15 or 20 days I eat a meal out of the ordinary, if required, otherwise, I do it much earlier, I do this because I do not want to be so muscular , but still applying this feeding technique my legs are in great texture, but if I were to apply a more volume focused diet then clearly I would have to eat a little more.
That is why I am very lucky to be able to gain muscle mass quickly, I have more strength in my legs, what is also good is that my body adheres very well to the supplements that I give to keep in shape.
But even so I always try to maintain balance in everything I do without letting myself be a feminine and delicate woman, I think it is something very characteristic of a fitness woman.
In the world of fitness, we cannot deny the great ambition that women want to achieve, and to a large extent men too, and that is to be able to develop excellent muscles in the legs, which for some is much easier due to their genetics, for others it requires more work and time, so I will explain one of my great virtues, which characterizes me and also worked and continues to work for me to achieve strong legs with excellent muscle development.
In the sports world we can apply a variety of exercises, training or sports, in order to live a healthier life or to look physically incredible, and many people fail to grasp that much of our body develops these goals or this musculature is due not only to an excellent diet if not to the density of bones that we have, if we are long or short bones.
In other words, exercise helps us to strengthen our bones to improve the exposure that is generated in the impact of training, they generate stress by sending signals to bone cells and these are activated to increase their strength.
So the great benefits of having short bones depends on the amount of slow and fast fibers that we have in our bones, genetically broken down more frequently, Our fast fibers work with a higher potential and slow fibers, because they take a slower process , which means that prior to how we manipulate these fibers we will obtain great muscular development.
However, I believe that we can all achieve a quality and successful muscle if we apply a good training technique aimed at hypertrophy, leveling up but managing a balance, strong enough to be able to sustain it in the long term, we should not last with a routine of more than a month so that the muscle does not adapt because if we do not reach the point of stagnation, also a diet focused on increasing the muscles, supplements that help us obtain better results, strengthen our cells and adequate rest.
I always try to apply an intelligent training, adding little by little weight but applying a good technique to give a better stimulation to the muscle.
I apply a training with isolated exercises, that is to say one day quadriceps one day hamstrings with glutes and another the whole leg, but some weeks I train my legs 3 times a week and others only two but it is a very explosive training to generate muscle. fatigue.
My diet, as I told you, is based on two meals a day and every 15 or 20 days I eat a meal out of the ordinary, if required, otherwise, I do it much earlier, I do this because I do not want to be so muscular , but still applying this feeding technique my legs are in great texture, but if I were to apply a more volume focused diet then clearly I would have to eat a little more.
That is why I am very lucky to be able to gain muscle mass quickly, I have more strength in my legs, what is also good is that my body adheres very well to the supplements that I give to keep in shape.
But even so I always try to maintain balance in everything I do without letting myself be a feminine and delicate woman, I think it is something very characteristic of a fitness woman.
Hellen_23fit
EVO V.I.P.
Because we must do a detox and how often
ESSENTIAL
The body is our main temple to achieve a nutritional and emotional balance, since it is our greatest receptor of all natural processes that generate intermediary substances, some of which are considered toxins, because these accumulate and are produced in exogenous substances that are generated. due to contamination of the food we give you; such as alcohol, tobacco, junk food pesticides, excess fats, and processed foods.
BECAUSE?
Because the main organs that work to eliminate these toxins and that are correctly the liver, kidneys and colon.
Which means that the body does not respond with gratitude, and that is where the problems of diarrhea, nauseas, gastritis, inflammation and also the body begins to become intolerant to certain foods, unfortunately you cannot enjoy food.
The body remains inflamed and insulin high, then acne problems, insomnia and hormonal problems.
I usually do this detox on my body every 6 months so here I share the steps that I apply when I do it.
STEPS TO FOLLOW
• Buy a purgative that lasts at least a week and helps you expel all impurities
• On an empty stomach, take a glass of apple cider vinegar with lemon juice and a tablespoon of bicarbonate.
• Green smoothie; Aloe Vera, lemon, ginger, celery and a tablespoon of spirulina.
• Implement a diet without sugar, processed foods and vegetable oils, consume plenty of water and green tea
RESULTS AND BENEFITS
• Improve your nutritional intake
• Regulate your metabolism
Regulates intestinal transit
• Eliminates fluid retention
• Increase your energy
• Improve your mood
• Improves the immune system
• Decreases anxiety, therefore it is a great start for you to give yourself the opportunity to begin a lifestyle with more order and discipline.
ESSENTIAL
The body is our main temple to achieve a nutritional and emotional balance, since it is our greatest receptor of all natural processes that generate intermediary substances, some of which are considered toxins, because these accumulate and are produced in exogenous substances that are generated. due to contamination of the food we give you; such as alcohol, tobacco, junk food pesticides, excess fats, and processed foods.
BECAUSE?
Because the main organs that work to eliminate these toxins and that are correctly the liver, kidneys and colon.
Which means that the body does not respond with gratitude, and that is where the problems of diarrhea, nauseas, gastritis, inflammation and also the body begins to become intolerant to certain foods, unfortunately you cannot enjoy food.
The body remains inflamed and insulin high, then acne problems, insomnia and hormonal problems.
I usually do this detox on my body every 6 months so here I share the steps that I apply when I do it.
STEPS TO FOLLOW
• Buy a purgative that lasts at least a week and helps you expel all impurities
• On an empty stomach, take a glass of apple cider vinegar with lemon juice and a tablespoon of bicarbonate.
• Green smoothie; Aloe Vera, lemon, ginger, celery and a tablespoon of spirulina.
• Implement a diet without sugar, processed foods and vegetable oils, consume plenty of water and green tea
RESULTS AND BENEFITS
• Improve your nutritional intake
• Regulate your metabolism
Regulates intestinal transit
• Eliminates fluid retention
• Increase your energy
• Improve your mood
• Improves the immune system
• Decreases anxiety, therefore it is a great start for you to give yourself the opportunity to begin a lifestyle with more order and discipline.
Hellen_23fit
EVO V.I.P.
Train with quality to maximize a better workout ...
Apply a quality and clean training, it is necessary to perform a muscle stimulation or activation, taking the body or the muscles, good to be more specific, break fibers and perform an adequate function to obtain better physical results and avoid injuries.
I have to confess that this type of training drives me crazy, because I am a very impatient woman, which also requires more concentration, fatigue, and tiredness because you are taking your body to the greatest effort and push; Our mind can often function as self-limiting, since we are giving it pressure and forcing it to focus on a single objective for certain seconds, seconds that seem eternal. But it can also work in our favor to motivate us and perform better.
I have been improving that version of me to improve physically, and I think that looking at my body has worked a lot more for me because I think that by stimulating the muscle better it has been more successful and now I am observing the results, just as I was obsessively crazy about Food scared me to eat things for fear of getting fat, but our mistake is that since we see each other every day because we do not usually see change or admire the success of our body, you only do when people arrive and tell you about your great changes.
I constantly or at least every week I am taking photos to measure the changes either because I got on or because I went down, but in this way I keep my checks to make small adjustments and be more organized.
Then I tell them that I perform a protocol before starting my weight routine, first I do something called a dynamic stretching, which is nothing more than performing fluid, very smooth and controlled movements, without pausing in any position, and without exceeding the range of the muscle which allowed to exercise very well so that at the end, perform a static stretch, which is the opposite of the initial stretch, in this if I let the stretch pause
For muscle worked, very controlled and holding to feel the total elongation of the muscle, I also use contrast baths after intense physical activity.
I usually put ice on my legs every night to relax the muscles and stretch the skin, that helps me a lot to train the next day as soon as possible.
Apply a quality and clean training, it is necessary to perform a muscle stimulation or activation, taking the body or the muscles, good to be more specific, break fibers and perform an adequate function to obtain better physical results and avoid injuries.
I have to confess that this type of training drives me crazy, because I am a very impatient woman, which also requires more concentration, fatigue, and tiredness because you are taking your body to the greatest effort and push; Our mind can often function as self-limiting, since we are giving it pressure and forcing it to focus on a single objective for certain seconds, seconds that seem eternal. But it can also work in our favor to motivate us and perform better.
I have been improving that version of me to improve physically, and I think that looking at my body has worked a lot more for me because I think that by stimulating the muscle better it has been more successful and now I am observing the results, just as I was obsessively crazy about Food scared me to eat things for fear of getting fat, but our mistake is that since we see each other every day because we do not usually see change or admire the success of our body, you only do when people arrive and tell you about your great changes.
I constantly or at least every week I am taking photos to measure the changes either because I got on or because I went down, but in this way I keep my checks to make small adjustments and be more organized.
Then I tell them that I perform a protocol before starting my weight routine, first I do something called a dynamic stretching, which is nothing more than performing fluid, very smooth and controlled movements, without pausing in any position, and without exceeding the range of the muscle which allowed to exercise very well so that at the end, perform a static stretch, which is the opposite of the initial stretch, in this if I let the stretch pause
For muscle worked, very controlled and holding to feel the total elongation of the muscle, I also use contrast baths after intense physical activity.
I usually put ice on my legs every night to relax the muscles and stretch the skin, that helps me a lot to train the next day as soon as possible.
Supporting your log more pictures Helen
Looking phenomenal!
Hellen_23fit
EVO V.I.P.
Fast or eat low carbohydrates .. Which is better?
EVERY DAY I SEE HOW IT HAS BECOME FASHIONABLE TO EAT ON A RESTRICTED TIME OR, TO BE CLEARER, INTERMITTENT FASTING AND THE KETOGENIC DIET OR MORE KNOWN AS KETO, WHICH HAS INCREASED CONSIDERABLY IN TIMES OF PANDEMIC DUE TO STRING.
So today I come to tell you why I got tired of eating 6 times a day because I thought that I was going to be fit or "healthy" and without lying to you that since I turned my diet around, my life changed completely, I no longer suffer from My stomach is inflamed, I perform much more in my workouts and the two things that I like the most about this whole process is not having to worry about eating every 3 hours and how much I save on my diet, because when I invest in food, it is food real, natural, inexpensive and that will really nourish me satisfactorily
INTERMITTENT FASTING which therefore I clarify is not a diet but a lifestyle and it is something that not many understand, because I do not know who said that we had to eat every 2 or 3 hours, however let's go back to reality and I remind you that the The original diet of the human being was to eat only 3 times a day or when they could, they do not choose when to eat, that is why it is possible to recognize the great health benefits, now we who have the pleasure of being able to choose, people choose to eat, and the human being becomes dependent on refined carbohydrates or sugar, which as you well know is our worst enemy.
But today I want to tell one more of my experiences with INTERMITTENT FASTING and how I carry it out in different ways so as not to generate adaptation in my body and not to stagnate.
Intermittent fasting, oh, like diets low in carbohydrates, but high in healthy fats, they manage to reduce the insulin in our body, especially me who am insulin resistant, and just by eating something with sugar or a fairly fatty food one day , my body the next day looks very bloated and fluid retention is quite high.
Now fasting is a process that not only lowers insulin, but also helps my body use stored fat as an energy source to sustain me during fasting and the body properly processes and digests what still needs to be distributed.
I love fasting because it is very fast and effective to help me stay in shape throughout the year and not have to take my body through different stages like volume or definition, this is simply something that keeps me in a physical state, calm and happy with my body.
Compared to the traditional 55% carbohydrate diet, low carbohydrate diets reduce insulin levels, although fasting is somewhat similar to eating a low carbohydrate diet, fasting helps us reduce it by 50%, but from my point of view I use both to obtain great benefits. So some days I fast very well for 20 hours but I eat clean carbohydrates like oatmeal or sweet potatoes, other days I don't consume any type of carbohydrates, only those that come from vegetables, like other days I do some load of clean carbohydrates as well.
Here I show you this photo of how I woke up today, yesterday I only had two meals very early and the rest of the day I fasted until today, Sunday, when I made my first intake at 2 pm
I went and trained 50 minutes on the bike and then I trained chest and shoulder with some abs.
This is a low carb, high healthy fat dish
zucchini pasta with avocado sauce, almonds and roasted aubergines
EVERY DAY I SEE HOW IT HAS BECOME FASHIONABLE TO EAT ON A RESTRICTED TIME OR, TO BE CLEARER, INTERMITTENT FASTING AND THE KETOGENIC DIET OR MORE KNOWN AS KETO, WHICH HAS INCREASED CONSIDERABLY IN TIMES OF PANDEMIC DUE TO STRING.
So today I come to tell you why I got tired of eating 6 times a day because I thought that I was going to be fit or "healthy" and without lying to you that since I turned my diet around, my life changed completely, I no longer suffer from My stomach is inflamed, I perform much more in my workouts and the two things that I like the most about this whole process is not having to worry about eating every 3 hours and how much I save on my diet, because when I invest in food, it is food real, natural, inexpensive and that will really nourish me satisfactorily
INTERMITTENT FASTING which therefore I clarify is not a diet but a lifestyle and it is something that not many understand, because I do not know who said that we had to eat every 2 or 3 hours, however let's go back to reality and I remind you that the The original diet of the human being was to eat only 3 times a day or when they could, they do not choose when to eat, that is why it is possible to recognize the great health benefits, now we who have the pleasure of being able to choose, people choose to eat, and the human being becomes dependent on refined carbohydrates or sugar, which as you well know is our worst enemy.
But today I want to tell one more of my experiences with INTERMITTENT FASTING and how I carry it out in different ways so as not to generate adaptation in my body and not to stagnate.
Intermittent fasting, oh, like diets low in carbohydrates, but high in healthy fats, they manage to reduce the insulin in our body, especially me who am insulin resistant, and just by eating something with sugar or a fairly fatty food one day , my body the next day looks very bloated and fluid retention is quite high.
Now fasting is a process that not only lowers insulin, but also helps my body use stored fat as an energy source to sustain me during fasting and the body properly processes and digests what still needs to be distributed.
I love fasting because it is very fast and effective to help me stay in shape throughout the year and not have to take my body through different stages like volume or definition, this is simply something that keeps me in a physical state, calm and happy with my body.
Compared to the traditional 55% carbohydrate diet, low carbohydrate diets reduce insulin levels, although fasting is somewhat similar to eating a low carbohydrate diet, fasting helps us reduce it by 50%, but from my point of view I use both to obtain great benefits. So some days I fast very well for 20 hours but I eat clean carbohydrates like oatmeal or sweet potatoes, other days I don't consume any type of carbohydrates, only those that come from vegetables, like other days I do some load of clean carbohydrates as well.
Here I show you this photo of how I woke up today, yesterday I only had two meals very early and the rest of the day I fasted until today, Sunday, when I made my first intake at 2 pm
I went and trained 50 minutes on the bike and then I trained chest and shoulder with some abs.
This is a low carb, high healthy fat dish
zucchini pasta with avocado sauce, almonds and roasted aubergines
I actually use both as tools. I eat in a window of 4-5 hours each day and fast the rest. When I am eating, I try to keep carbs low. As I get older I really notice how much better I respond to low carbs.
DarkKnight407
Proficient Brother
Great job! Felicidades en tus logros!
Hellen_23fit
EVO V.I.P.
Of course, if fasting brings not only great benefits externally but also internally and our body remains healthier
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thanks sou much
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Low carb stage and cut for definition
Good afternoon friends, happy Monday, this post will be a bit short, since I will start to tell you about my process and experience of cutting and definition, but I am going to summarize a little of what this process is going to do, which by the way is one of the best and what I like the most because it is great how the body begins to look great, but also one of the hardest since it requires much more discipline, focus and concentration to carry out the whole process intelligently and not fall into temptation.
I will tell you how I am going to take and face this definition phase, how I train and how I organize my diet, well in general everything that happens in my life, because this is a stage in which you have to limit yourself to many things socially it is one by example; And how not to faint and roll in a circle maybe a little just because as I said before it is a unique sacrifice but full of many fruits because it is the moment when the results for which we have worked during the volume stage come to light.
The points of supreme importance to apply a good process are the following:
- Food with order
- Concentrated training
- Rest
Basically the success of this will be the beginning of a good diet, this may seem something quite simple, but in reality it is what makes a big difference in the phase to successfully achieve the definition; the caloric deficit, intermittent fasting, is what I am going to apply in this process, I will not completely eliminate carbohydrates but it will be very very low, so it will be easier to eat low-density foods, but a good quality protein . and healthy fats.
This photo was today before I started my leg routine and before I took a scoop of N2KTS
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THANK YOU VERY MUCH, I ALWAYS READ A LOT I RESEARCH BECAUSE I LIKE TO LEARN
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Helen I like your low carb stage. I like to carb cycle with fasting for my clients so this is perfect.
good job helen
Hellen_23fit
EVO V.I.P.
My lifestyle is fasting in general, but at the end of this stage I will fast for 36 or 72 hours to better restore my organs, the other days I will fast what I normally do in my day to day, which is to fast 20 hours
That food looks great
Definitely love this protocol. Keep it up!
You’re killing it. Keep it up!
Hellen_23fit
EVO V.I.P.
Definition plan step 1
Good evening friends, today I complement you a little more of this process and how I organize and plan to be successful. I will do this process for 3 weeks, where I will apply a strong weight training with two cardio a day for 45 minutes either before and after training, plus an hour and a half of weight training.
I tell you a little about the ingredients that I will use in my food basket to eat organized.
I will use my favorite low calorie vegetables like:
-Asparagus
-Chard
-Avocados
-Olives
-Cucumber
Proteins like:
-Tuna
-Natural eggs
-fish
-Chicken by 10%
FRUITS LIKE:
-Blueberries
-Kiwi
-chia seeds
-unsweetened Greek yogurt
SUPPLEMENTS LIKE:
-Protein powder
-N2slin
-Bridge
-N2KTS
Once I have everything organized I start to play with these foods so that my diet is richer and more fun in order to be able to carry a calm process and without it being as boring as some trainers usually do.
HERE I SHARE A LITTLE OF MY FOOD TODAY
SALMON IN ORANGE SAUCE
THE OTHER IS A LITTLE RAW SALMON WITH VEGETABLES AND A LITTLE QUINOA
Good evening friends, today I complement you a little more of this process and how I organize and plan to be successful. I will do this process for 3 weeks, where I will apply a strong weight training with two cardio a day for 45 minutes either before and after training, plus an hour and a half of weight training.
I tell you a little about the ingredients that I will use in my food basket to eat organized.
I will use my favorite low calorie vegetables like:
-Asparagus
-Chard
-Avocados
-Olives
-Cucumber
Proteins like:
-Tuna
-Natural eggs
-fish
-Chicken by 10%
FRUITS LIKE:
-Blueberries
-Kiwi
-chia seeds
-unsweetened Greek yogurt
SUPPLEMENTS LIKE:
-Protein powder
-N2slin
-Bridge
-N2KTS
Once I have everything organized I start to play with these foods so that my diet is richer and more fun in order to be able to carry a calm process and without it being as boring as some trainers usually do.
HERE I SHARE A LITTLE OF MY FOOD TODAY
SALMON IN ORANGE SAUCE
THE OTHER IS A LITTLE RAW SALMON WITH VEGETABLES AND A LITTLE QUINOA
Hellen_23fit
EVO V.I.P.
They are incredible products, right now I am using n2slin and nkt2 I am also using a product called sleep is to improve our sleep
Hellen_23fit
EVO V.I.P.
Week # 1 of the low carb plan and muscle definition stage
Hello friends, good afternoon for here again sharing with you one more day of my fitness life and how my definition phase is going.
I tell you that this week has been much more motivating than the others, since I am doing one of my favorite stages in my entire healthy process, this morning I did a self-evaluation where I was pleasantly surprised by the change that my body is showing Only with small changes on my diet and well with this training routine that I have implemented during these two weeks, so this would already be week 3 of the new training plan that I am applying, and I have noticed that my legs are not so voluminous but more defined and toned.
At this moment I am very happy and proud of my discipline, knowing that I am doing a good job with my body, and that I have correctly followed the guidelines of my coach, so I want to share with you a little how I am managing myself. my training routine for the past two weeks.
First cycle for 3 weeks.
First week LEG TRAINING
-Tuesday (4 sets of 10 reps, managing tension in the muscles)
full leg workout
Rest 1 minute per circuit
-Thursday (4 sets of 12 reps, managing metabolic stress
Full Leg Training
SECOND WEEK 3 days
-Monday (3 sets of 10 reps)
Quadriceps
-Wednesday 3 sets of 12 reps
Femoral and gluteal
-Friday (3 sets of 15 reps)
Full leg
First week upper body
Monday, Wednesday and Friday
-Monday (unilateral) muscle to work (biceps and shoulder and back)
With dumbbell
-Wednesday
triceps and chest with dumbbells all
-Friday
whole upper body 12-15 3 sets.
Second week multi joint
workout the same as week 1, but working both muscles at the same time.
This week I have been fasting for 24 hours, that is, making a maximum of one large meal a day and a very small one as a snack, on the weekend I want to do a 36-hour fast, which I will be telling you about how I prepare to perform this fast and the great benefits I will get from this process.
Here I share a photo of my training and how are my legs, my abdomen is improving since last week I ate a lot of candy.
Hello friends, good afternoon for here again sharing with you one more day of my fitness life and how my definition phase is going.
I tell you that this week has been much more motivating than the others, since I am doing one of my favorite stages in my entire healthy process, this morning I did a self-evaluation where I was pleasantly surprised by the change that my body is showing Only with small changes on my diet and well with this training routine that I have implemented during these two weeks, so this would already be week 3 of the new training plan that I am applying, and I have noticed that my legs are not so voluminous but more defined and toned.
At this moment I am very happy and proud of my discipline, knowing that I am doing a good job with my body, and that I have correctly followed the guidelines of my coach, so I want to share with you a little how I am managing myself. my training routine for the past two weeks.
First cycle for 3 weeks.
First week LEG TRAINING
-Tuesday (4 sets of 10 reps, managing tension in the muscles)
full leg workout
Rest 1 minute per circuit
-Thursday (4 sets of 12 reps, managing metabolic stress
Full Leg Training
SECOND WEEK 3 days
-Monday (3 sets of 10 reps)
Quadriceps
-Wednesday 3 sets of 12 reps
Femoral and gluteal
-Friday (3 sets of 15 reps)
Full leg
First week upper body
Monday, Wednesday and Friday
-Monday (unilateral) muscle to work (biceps and shoulder and back)
With dumbbell
-Wednesday
triceps and chest with dumbbells all
-Friday
whole upper body 12-15 3 sets.
Second week multi joint
workout the same as week 1, but working both muscles at the same time.
This week I have been fasting for 24 hours, that is, making a maximum of one large meal a day and a very small one as a snack, on the weekend I want to do a 36-hour fast, which I will be telling you about how I prepare to perform this fast and the great benefits I will get from this process.
Here I share a photo of my training and how are my legs, my abdomen is improving since last week I ate a lot of candy.
sister don't think pics worked this time. not showing up
LevButlerov
Veteran Mod
Head Moderator
Raptor Labs VIP
UGL OZ VIP
Senior Moderator
EVO V.I.P.
Domestic-Supply.com
Low carb plan is the way to go, time to lean out for the summer.
You legs look great!
You legs look great!
Very detailed log!
Hellen_23fit
EVO V.I.P.
thanks sou mucho
Great job! The quad definition is amazing. This phase is going to be really good for leaning out even more. Good luck.
