Welcoem to posts!!
in the future - u will be able to do some more stuff here,,,!! like pat catgirl- i mean um yeah... for now u can only see others's posts :c
NEW VID: How to lose belly fat - naturally and for good - https://youtu.be/kN6njbrBatE
In this video, I'll take you through the exact nutrition and training plan that I used to help my client, Andy shrink his belly fat and lose 42lbs in 12 weeks. He did it all from home without using a gym.
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NEW VID: How Arnie Built Muscle With Just Bodyweight - https://www.youtube.com/watch?v=nuKBq...
(A little different to the normal content but enjoyed unwrapping this)
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NEW VID UP: 35 Killer TRX Muscle-Building Exercises Explained - https://www.youtube.com/watch?v=WJcXo...
56 minutes of RAW suspension trainer exercise coaching!
Let's get to it!
Coach Adam
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NEW VID UP: How to do a TRX Tricep Extension to Sculpt Strong Arms - https://youtu.be/dK45ATv3YWY
In this video, weāll look at two powerful exercise variations to master the TRX Tricep Extension.
Whether you're new to suspension training or looking to refine your tricep exercise form, this video will help you maximise your tricep muscle gains and achieve greater arm definition.
Let's get to it!
Coach Adam
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NEW VID UP: How to do a TRX Chest Press for Upper Body Strength - https://www.youtube.com/watch?v=Dx1ow...
Let's get to it!
Coach Adam
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NEW VID UP: How to do a TRX Plank (Beginner to Advanced Core Strength) - https://youtu.be/X0220qz58gA
Quick vid that covers:
- Proper setup and positioning for the TRX plank
- 'Muscle-centric TRX technique' to engage your core and build ab muscles
- Progressions from beginner to advanced level
Let's get to it!
Coach Adam
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NEW VID UP: How to do a TRX Row to Build Muscle & Strength (2 Variations) - https://www.youtube.com/watch?v=c01IC...
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3 Ways To Increase Lean Muscle Mass In Your TRX Suspension Trainer Workouts
What if you only needed to do 3 things in each of your TRX suspension trainer workouts to totally transform your bodyā¦
ā Better movement patterns.
ā Increased functional strength.
ā HUGE reduction in aches and and pains.
ā And a higher lean muscle mass% for health and longevity.
Itās impossible to share the complete step by step technique in a post, but I can get you started on the right pathā¦.
šŖ Add Lean Muscle #1: Range of Motion
A full range of motion is how you take a muscle from its fully stretched (lengthened) position right through to its contracted (shortened) position.
Imagine your muscle as a canvas to be painted.
Performing a full range of motion is painting across the entire canvas to create a masterpiece.
Not doing a full range of motion means you leave white space at the edges of the canvas.
Itās an incomplete and underdeveloped masterpiece.
The same happens with your muscles.
Depending on how bad the technique is performed, will depend on how much muscle is left underdeveloped.
This is how muscle imbalances occur that throw your whole body off.
Slow down and ensure you are doing a full range of movement for each exercise.
šŖ Add Lean Muscle #2: Negative
Controlling the negative (lowering part of an exercise) is one strength phase of a muscles.
There a 3 strength phases.
Donāt let gravity take over and just drop with each TRX suspension trainer exercise.
Giving up and taking it easy on the lowering phase mean you donāt challenge 33% of your muscles strength capability.
Thatās huge!
Thatās 33% of a muscles growth potential un-used.
Lower yourself slowly against gravity and resist it.
Keep a constant squeeze not the muscle, do not relaxā¦
šŖ Add Lean Muscle #3: Tension
Or if you know me wellā¦ āThe Squeeze!ā
(The FFA community joke about āsqueeze faceā)
You must maintain constant tension on your muscle through the whole set.
Throughout every suspension training rep.
Place your mind inside your muscle to powerfully squeeze it, constantly.
Just mindlessly going through the motions of an exercise is a waste of time.
Make the exercise harder by connecting your mind to your muscle.
Not only will you develop better lean muscle massā¦
But you will increase neurological pathways around your muscles so you can control them better.
Can you tell this topic gets me excited?
Iām always looking for the #1 techniques that lead to better and faster body transformations.
You can ājust do a workoutā and see limited results.
Or you can see your workouts as chance to connect with your bodyā¦
And turn it into a high performance machine to support your busy lifestyle.
This Stuff Makes a BIG Difference,
Coach Adam
šŖ P.S: As you know, I ran through these 3 techniques at lightning speed in this post. Thatās just a nature of this beast.
If youād like to hit the ground running and start building lean muscle and functional strength with your suspension trainer right now, take my āBody Transformation Quizāā¦
fitnessfreedomathletes.com/take-the-quiz/
Youāll discover the right Program for you goal and level, try the workouts, learn from the āmuscle-centricā exercise technique teaching, follow the āLean Lifestyleā nutrition guidance. And if you donāt transform your body, just email me for a full refund. No questions asked.
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I didnāt enjoy the atmosphere or culture. And I was so externally focused on the gym environmentā¦
He looks better than me, heās lifting more than meā¦
Waiting for the weights or the benchā¦
The awkwardness of the chatsā¦
The grunts and groaningā¦
The cost of it all (I paid for a gym in London for eight yearsā¦ Thatās Ā£6,800!).
I wasnāt even happy with my physique or ability to build lean, functional, strong, and healthy muscle.
(š¹ Yep, thatās me in the pic, 2016. The last time I used a gym...
No, I did not lift it from the ground & look at that face!)
I was always trying to lift heavier than I could. Always getting injured.
Iād jump from nutrition plan to nutrition plan,
binging and restricting,
trying to gain muscleā¦ then MUST lose fat a week later.
Eventually, it would all lead to a burnout and crash.
UNTILā¦ My willpower returned and then Iād go at it again EVEN HARDER.
Thinking I needed to do more round and round Iād go.
I had some success.
But ultimately, workouts and gym life left me frustrated, not elated š.
All this coming from a personal trainer.
Then ONE STATEMENT changed my life:
āYour muscle doesnāt know where it is or what itās holdingā¦
All it knows is the tension you can place upon it through a range of motion. Regardless of what tool you useā
My false belief was that I MUST use weights in a gym.
ā ļø I thought, "why the F am I paying all this money to go somewhere I don't enjoy for results I'm not happy with."
So, I took a leap.
And decided to search for ways to build lean muscle and transform my body with just bodyweight.
Leaving the gym world turned me from an 'ego fitness guy' who thought he knew it allā¦ to a 'learner'
I went back to studying, researching, and paying for mentorships.
And started to look at connecting mind, body, and spirit as a whole through exercise.
A TRX suspension trainer became my exercise tool.
I focused on powerful mind-muscle connection.
Using workouts to internalise my focusā¦they became like meditation...
As I applied deeper mindset principles combined with effective 'muscle-centric' technique.
š Not only did my physique continue to grow from developing lean muscle massā¦
..but I noticed my social anxiety and procrastinations began to reduce.
My day to day life seemed to level up with friends, family, and business...
As I felt more confident, grounded, focused, and calm.
Over the next 6 years, I trained using only a suspension trainer and occasionally, resistance band.
No weights.
NO gym.
Four of those years in my small London flat and two whilst travelling Central & South America.
I consistently practiced on internally connecting with every muscle.
When my mind connected with my body in harmony, the results were incredible!
Whatās more, they were exponential.
Taking fitness into my own hands and thriving like this felt so free, it felt likeā¦
Fitness Freedom.
Your Fitness Freedom Coach,
Adam
P.S: A lot of what I've learned, I distilled down into my FREE "7 Skills To Build Muscle With a Suspension Trainer Handbook". You can grab it here for free:
fitnessfreedomathletes.com/7-skills-to-build-musclā¦
P.P.S: On a scale of 1-10, how bad is that face š¤£šŗš¹ (11!)
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21 Tips on How to Build Muscle & Shed Fat With a Suspension Trainer Part #2
š” #6 Carbs + Fat = Fat Stored
Eating high fat and carb together leads to one thing = fat storage.
Carbs cause insulin to be released in the body, insulin is a fat-storing hormone.
The body will look to store fat in the presence of insulin.
Donāt eat a high fat and carb meal. One should lead.
Either high fat, low carb meal.
Or high carb, low fat meal.
Think of all the foods that cause weight gain:
Chips, cookies, donuts, chocolate, biscuits, cakeā¦
What do they all have in common?
high fat, high carb.
š” #7 There are 2 Suspension Trainer Exercise Techniques (one does not build muscle)
1. Movement-centric technique (99% of people)
2. Muscle-centric technique (1% of people. This is us!)
With movement-centric technique you use all the muscles you can to move.
It's great efficiency by the body. But it's a shared load.
No single muscle takes enough load to cause a muscle growth stimulus.
Use āMuscle-Centric Techniqueā to build muscle.
Isolate the muscle you want to target and donāt allow other muscles to help out.
By using slow, controlled technique, and your mind-muscle connection to squeeze the single muscle powerfully.
One muscle handling the majority of the load creates a BIG muscle building stimulus.
š” #8 Start Every Suspension Training Rep Squeezing The Target Muscle
If youāre doing bicep curls, only the bicep muscle should cause movement.
Simple to say, but always overlooked and takes mindful focus.
If the muscle youāre targeting is the ONLY muscle causing movementā¦.
Then you have eliminated swinging or momentum.
Which means the TARGET MUSCLE has to do all the work.
This is muscle-centric technique.
Create tension in the working muscle BEFORE beginning the movement
š” #9 Donāt Underestimate Rest For Muscle Growth
If your muscle is never allowed the time to fully recover, because it is constantly getting broken down againā¦
How can you ever use its FULL potential?
Youāll always be training at 60-80% of its potential.
Take rest days.
Want more? Grab your FREE copy of my "7 Skills To Build Muscle With a Suspension Trainer Handbook":
fitnessfreedomathletes.com/7-skills-to-build-musclā¦
Coach Adam
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Start Hereš To Build Lean Muscle & Transform Your Body With šŖš¼TRX Suspension Trainer š„Resistance Band š„Nutrition Optimisation.
fitnessfreedomathletes.com/start-here
Hey friend... Coach Adam here (aka the TRX Traveller)
I spent 8+ years as a personal trainer hating the toxic gym culture. Every day I saw busy professionals struggle to make sessions, feel intimidated by the environment, and regard the gym as 'a chore' not enjoyment.
Because of this, their results were limited. But they believed there was no other way.
So, in 2016, I left the gym world for good and setup Fitness Freedom Athletes.
My mission is to teach you how to build lean muscle, shed fat, and transform your body using more accessible methods (suspension trainer or resistance band) from home.
So you never need to rely on gyms, diet fads, or anyone elseās schedule ever again.
Coach Adam
Body Transformation Coach
Founder, Fitness Freedom Athletes - fitnessfreedomathletes.com