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
Let's talk about squats. Here's how you can perform a perfect squat for max gains!👇 🏋️♂️💥
1️⃣ Start with Your Stance: Position your feet shoulder-width apart, toes slightly turned out. This is your power base.
2️⃣ The Descent: Initiate the squat by sending your hips back as if you're sitting in a chair. Keep your chest up and back straight. The goal? Lower yourself until your hips are below your knees. That's the depth we're aiming for.
3️⃣ Core Engagement: Keep your core tight throughout the movement. This stabilizes your spine and prevents injury.
Drive Up: Push through your heels to return to the starting position. Imagine driving the floor away from you.
Why Depth Matters?🤔
1️⃣ Going deeper in your squat engages more muscles. Not just your quads, but your glutes, hamstrings, and core get a significant workout = 📈 better strength and muscle development.
2️⃣ Deep squats improve your lower body's mobility and flexibility. Over time, you'll find it easier to perform other exercises and daily activities.
3️⃣ Squats mimic natural movement patterns, like sitting and standing. So you're also improving your ability to perform real-world tasks.
Common Mistakes to Avoid:
Not Going Deep Enough: Stopping short of the full depth reduces the squat's effectiveness, limiting muscle engagement and growth.
Knees Caving In: Keep your knees aligned with your toes. Caving in can lead to knee strain.
Lifting Your Heels: This can put unnecessary pressure on your knees and lower back. Keep your feet flat on the ground.
Remember, it's not just about doing the exercise but doing it right. Happy squatting!
Comment 'agree' if you like this and you want me to make it about other workout!💪
Maik out!
#FitnessTips #SquatDepth #StrengthTraining #PerfectForm #MaikWiedenbach #squats #legday #legdayworkout
34 - 6
Beware of Fitness Scams! ❌
Here are 4 traps you need to avoid:
1️⃣ Miracle Pills & Powders: There's no magic pill for fitness. Real results need real work and nutrition. 🚫💊
2️⃣ Fad Diets: Quick fixes don't last. Sustainable nutrition is the key to lasting change. 🍽️🚫
3️⃣ Overpriced Supplements: Not all supplements are created equal. Invest in what truly benefits your health. 💸🚫
4️⃣ Fake Gurus: Credentials matter. Trust only qualified trainers for advice. 🎓🚫
Don't fall for the hype! Stay informed, stay fit. 💪
Comment 'yes' if you agreed!
Maik out! ✌️
#fitnessscams #healthyliving #nutritiontips #workoutwisdom #MaikWiedenbach #bodybuilding #fitnesslifestyle #musclebuilding #musclebuildingtips #DubaiFitness #dubaipt #dubaipersonaltraining #dubaipersonaltrainer
39 - 7
Ever wondered "Why" you should be training? 🤔💪
We always talk about the "How" but do not often discuss the "why". Here are 5 reasons why I believe everyone should train and prioritise their health.
1️⃣ Health is Wealth: Training boosts your overall health - from heart to bones. It's not just about looking good, it's about feeling strong inside out. ❤️🦴
2️⃣ Mental Clarity: Exercise clears your mind. It's a stress buster and mood enhancer, leaving you energized and focused for your day job or any other activity. 🧠⚡
3️⃣ As you see progress, your confidence will also benefit. It's not vanity; it's about appreciating the hard work your body puts in. 🌟🙌
4️⃣ Life throws challenges. Training prepares you to lift, push, and move through life with ease. 🏋️♂️🚴♀️
5️⃣ Longevity: Want to add years to your life and life to your years? Stay active, stay young at heart.
Remember, it's not always about "how" you train, but "why" you train. Never forget WHY you do what you do. It's a journey towards a better, stronger you! 💬
Everyone has different reasons, comment below your 'why'!👇
Comment 'yes' if you agree with me.
Maik out! 💬
#fitnessmotivation #healthylifestyle #mentalclarity #functionaltraining #longevity #fitnessjourney #workouttips #sober #bodybuilding #fitnesslifestyle #musclebuilding #musclebuildingtips #DubaiFitness #dubaipt #dubaipersonaltraining #dubaipersonaltrainer
23 - 10
🌿Can cannabis really improve your workout...??😰🤔
I was recently interviewed by Fox News regarding a study made by the University of Colorado. In the study, they took a group of 42 volunteers active with both cardio and cannabis go on 2 30-minute jogs on a treadmill. They reported 2 major benefits:
1️⃣ nearly 60-percent of participants said it increased their focus.
2️⃣ roughly 45-percent said it made their workouts go by faster.
Now, before anyone is thinking of going for a joint before their next workout, here's what I told Fox News👇
"I wouldn’t go out and recommend pre-workout use of cannabis right now just based on this. Can we do this with maybe more than 40 people and also okay this was running but can we do this with other sports,"
"Where can it be replicated? where can we do this for 3 months and see if people still have more motivation. Does the performance eventually catch up, but does it stay below a level so on and so forth right,"
I'd also like to add that Cannabis hinders your motor skills...which is not good when training with weights. It also creates not-so-great eating patterns.
There are loads of unanswered questions from this study. With such a small group of people and without looking at the long term effects, I do not recommend cannabis or any other form of drugs before (or after for that matter) your workouts!
Let me know your thoughts in the comments👇Enjoy your sober workout.
Maik out!
Comment 'yes' to change your body, win 10k, a trip to NY and a photoshoot at Maik' Gym.
Let's make it happen! 💬
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#fitnessjourney #workouttips #sober #bodybuilding #fitnesslifestyle #musclebuilding #musclebuildingtips #DubaiFitness #dubaipt #dubaipersonaltraining #dubaipersonaltrainer #cannabis
29 - 12
Struggling with eating right? 🍔🥗 Let's break it down! 💪 Here are some nutrition basics:
1️⃣ Protein is life's building block, so include it in every meal.
2️⃣ Carbs provide energy, best for training days.
3️⃣ Fats are crucial for nerves, hormones, and your brain.
Real-life tips:
1. Keep protein pre-cooked in the fridge.
2. Opt for grilled animal and greens when dining out.
3. Remember portion control: protein (palm), carbs (fist), fats (thumb).
Now, let's debunk some myths:
1. Calories matter most—no magic diets.
2. Macros matter too—choose wisely.
3. Insulin doesn't make you fat; it transports nutrients.
4. Cortisol isn't the villain—it releases glycogen.
5. Stop obsessing over single foods; balance is key.
Comment 'yes' to change your body, win 10k, a trip to NY and a photoshoot at Maik' Gym.
Let's make it happen! 💬
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#nutrition #fitnessnutrition #NutritionJourney #personaltraining #newyorkgym #DubaiFitness #dubaipt #dubaipersonaltraining #dubaipersonaltrainer
47 - 30
Don't be a Fitness One Percenter! 🚫💪
I'm not here to talk social injustice, but fitness failures! Ever heard of the 'One Percenter'? 🤔 It's that person who obsesses over the 1% of their fitness journey—like ionized water, exotic nuts, or dinosaur egg protein powder—while missing the 99% that truly matters.
So, what's the 99% you should focus on? Introducing the 4-3-2-1 System:
🔸 The Number 4: Master 4 fundamental movement patterns: squat, hip hinge, push, and pull. Incorporate them into your workouts twice a week for real gains!
🔸 The Number 3: It's all about macronutrients! Protein, carbs, and fats—use them wisely to bulk up or shed those pounds. (Comment below if you need more help with your nutrition and I'll DM you something)! 💪
🔸 The Number 2: Don't forget to contract both ends of each muscle you're working. It's not about moving weights; it's about training your muscles effectively!
🔸 The Number 1: That's YOU! If you've got 4-3-2 down, you're on your way to becoming a brand new YOU! 💥
Comment 'yes' if you agree!
Let's make it happen!
#FitnessJourney #WorkoutWisdom #NutritionTips #DubaiFitness #dubaipt #dubaipersonaltraining #dubaipersonaltrainer #bodybuilding #giveaways #givawaytime
28 - 24
Comment "Yes" If You Agree!
Around this time of the year, EVERY YEAR, one is bombarded with posts about how the newbies are "polluting " the gym.
A few fun facts:
1️⃣ They pay the same or a higher monthly than you.
2️⃣ Everyone was a beginner at some point.
3️⃣ Most people still look like beginners.
4️⃣ If you can not be helpful, get out of the way.
Maik Out
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Get the Ultimate Fat Loss Kit Here www.maikwiedenbach.com/nutrition-tool-kit/
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#musclebuilding #musclebuildingtips #tricepsgrowth #tricepsworkout #tricepsexercise #tricepspushdown #tricepextension #DubaiFitness #dubaipt #dubaipersonaltraining #dubaipersonaltrainer
#arms #training #gains #gym
41 - 25
Follow me for more fitness tips👇
What Actually Matters When Building Muscle?🤔
1️⃣ Execution: If your form is off, your results will be too.
2️⃣ Stretch: The Lengthened part of the exercise is where most growth happens.
3️⃣ Volume: you need to train each muscle with about 20 sets per week.
4️⃣ Intensity: Train close to mechanical failure
Comment "yes" if you agree!
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#fitnesstips #buildingmuscles #musclegains #musclegrowth #fitnesslifestyle #bodybuildingjourney #bodybuildingphysique #fitnessphysique #fatlosstips #fatlosshelp #workhard #gymtraining #gymsessiontips
23 - 10
What Really Matters For Fat Loss!? 🤔 Here's your essential Fat Loss Pyramid to guide you! 📊
1️⃣ Caloric Deficit: The foundation of fat loss. Aim for 500 calories below your basic metabolic rate. This is 30% of your success formula. 🍽️
2️⃣ Macros Matter: Focus on your macros. Cut fats or carbs, but never skimp on protein. That's 25% of the puzzle. 💪
3️⃣ Weight Training: Protect your muscle mass in a deficit by engaging in regular weight training. It's crucial for 25% of your journey. 🏋️♀️
4️⃣ Cardio: More than just fat loss, cardio is vital for overall health. A modest 90 minutes a week can contribute 15% to your goal. 🏃♂️
5️⃣ The Extras: Meal frequency, supplements, superfoods? They only play a 5% role. 🍏
Ready to lose 15 lbs by New Year's?
Comment "yes" and I will send you my new book!
Get the Ultimate Fat Loss Kit Here www.maikwiedenbach.com/nutrition-tool-kit/
Let's make it happen! 💪
#FatLossJourney #HealthTips #fitnessgoals #fatloss #weightloss #weightlosstips #weightlossjourney
36 - 24
What is your biggest struggle?
6 - 2
👦 Hello Everyone!
Welcome to my channel “Maik Wiedenbach, New York City”. In this channel, you will get videos that will actually help you getting in shape. No Fluff, no BS just results.
About me: Came to the US on a swimming Scholarship, swam World Cups for Germany, Hall of Famer.
Started Competing in Bodybuilding, winning the Musclemania 3x
Published fitness model in Muscle and Fitness, Men's Journal, Muscle and Strength
Teaching at NYU as a an adjunct.
Published author, appeared in Forbes, LA Times, GQ
Won best personal trainer NY 2020, 21, 22, Best Coach USA 2022.
Created NY most sought after personal training gym
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