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Srilankas Biggest Fitness Movement that unites all Fitness enthusiasts around the paradise island🇱🇰 . Inquiries ✉️ info@fitnessisland.lk

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Does Lifting weights make women bulky?
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Lifting weights doesn’t make you look bulky, in fact, it will actually help you to look even leaner as building muscle helps to elevate your RMR (Resting Metabolic Rate). An elevated RMR will cause you to burn more calories even at rest!
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Don’t worry about gaining too much muscle too quickly either. You won’t lift weights for a few months and then wake up looking like a bodybuilder overnight, despite what most male Instagram ads may show.
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The changes in your muscle mass will be gradual, and if you ever feel like you’re getting “too big” simply stop lifting for a while. It should be noted that hormonal differences between men and women will also make it even more difficult to become “bulky.” At the end of the day, any change that you make to your body will be gradual and you’re in control of how you look, so don’t be afraid of lifting!.
Make this simple healthy snack at home.. www.fitnessisland.lk
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We're proud to have @fitnessisland  onboard with us! 
Fitness island was founded with the intention of uniting all fitness enthusiasts engaged in various forms of fitness practices on to one common online digital platform

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Next to aiding muscle recovery and growth, protein is also quite filling. A study by the University of Missouri compared consuming a high-protein yogurt snack with consuming a high-fat chocolate snack.
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The perceived fullness of the volunteers was higher after consuming the high-protein yogurt snack. Another study, which was done by the University of Washington , shows that individuals who maintain a high-protein intake, feel less hungry throughout the day and are able to maintain a calorie deficit with more ease.
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This is one of the main reasons why a high-protein intake is favourable during a fat loss phase, it can make maintaining a calorie deficit easier.

To effectively preserve/build muscle, you don't need more than 0.8-1 gram of protein per lb. of bodyweight.There is nothing wrong with consuming more protein [8], since this can help increase satiety even more.
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Study 1:
https://www.ncbi.nlm.nih.gov/pubmed/11255140
Study 2:
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2732256/
Study 3: 
https://www.ncbi.nlm.nih.gov/pubmed/25266206
Study 4:
https://www.ncbi.nlm.nih.gov/pubmed/16002798
Study 5:
http://www.ncbi.nlm.nih.gov/pubmed/11023001
Study 6:
http://www.ncbi.nlm.nih.gov/pubmed/8700446
Study 7:
https://www.ncbi.nlm.nih.gov/pubmed/24092765
Study 8:
https://www.ncbi.nlm.nih.gov/pubmed/16174292
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Repost (@iwannaburnfat)
Learn from the best, former SL cricket physio sheds light on how to eat right.
LINK IN BIO.
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@stephen_mount #fitnessislandarmy
Comment below👇🏼
HARSH REALITY‼️ (read below)
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Often we find ourselves so much focused on our workouts but how little attention do we pay to our meals. Not going to rant on the importance of right nutrition but sum up with the following.
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You eat like shit, you will look like shit, its what you put into your body that will determine what your body puts out. Your physique is simply in your hands, eat good clean healthy food, excersise, rest well and most importantly be consistent. The results will surprise you.
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#Fitness#Srilanka#Fitness#LankaFitness#FitFam#Fitnessisland#Bodybuilding#crossfit#Colombo#Physique#fitlife#fit
Calling out the Fitfam for help! If you are around Nugegoda, Kohuwala, Havelock, Kirulapona or simply passing by Stratford avenue please drop in the above mentioned or simply anything at the @fitnessisland_store.
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"The floods takes away the necessities through their doors, Provide them their necessities through your doors" ❤️
#Throwback to when we caught up with @tanujatraining to bring an awesome home workout.
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More content coming soon..
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Carnage gear, not for the faint hearted.
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'Stronger' wrist wraps and 'unstoppable' lifting straps now available to purchase.
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#BeRelentless #EarnYourCarnage 
@octagen.solutions productions
#Repost @syattfitness. A post we found worth sharing, do read.
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💥PRE-WORKOUT MEALS💥
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🐣Most lifters love to talk about post-workout meals but forget the importance of pre-workout.
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🐙Truth is, while a post workout meal is obviously important, a solid pre-workout meal actually delays how quickly you need to eat after training. Which means you don't need to rush to get your protein in or worry you'll lose all your gains because the nutrients from your pre-workout will still be digesting hours after you finish working out. Here are the details.
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🏓Most importantly, get your protein. At least 25g (personally, I get at least 50g). It can be chicken or salmon or tuna or turkey or Greek yogurt or cottage cheese or eggs or protein power or whatever. Doesn't matter. Just get 25-50g or protein.
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🌵Carbs - eat 'em! Especially if you're doing more intense workouts with a lot of higher rep, metabolic work. 20-50g will be enough to fuel you for at least a 60min workout.
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👨🏻‍🍳Timing - don't make this more complicated than it needs to be. Eat within 1-3 hours of working out. Period.
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🐿Caffeine - sort of kidding because you don't *need* it but mostly not kidding because if you don't want or like caffeine that just tells me you're a cotton headed ninny muggins. On a serious note, it's not essential but caffeine does actually improve performance (among other benefits) so I strongly recommend it.
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☕️That's it. Pre-workout meal essentials.
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🙏❤I hope this helps and, as always,  any questions leave em below 💪
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#iifym #flexibledieting #ifitfitsyourmacros #diet #dieting #dietfood #nutrition #preworkout #preworkoutmeal #postworkout #postworkoutmeal #calorie #calories #foodprep #weightloss #weightlossfood #weightlosstransformation #weightlossmotivation #weightlossjourney #weightlosssuccess #weightlossdiary #weightlossstory #fatlossjourney #fatlosstransformation #alwaysoptimal #syattfitness
Athletes commonly need to train or compete while experiencing muscle soreness that is sustained from previous exercise. This has been shown to substantially reduce performance.
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A 2015 study suggests that post-exercise foam rolling can help enhance recovery from muscle soreness and improve performance on subsequent training days.
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Therefore, if you feel like muscle soreness is holding you back from performing optimally, consider foam rolling the muscle group(s) you've trained post workout. . (Repost)