HeronaKim (@heronakim)

Ilce focusing on developing strength in the rear shoulders, face pulls build posterior muscles to balance against the anterior side.
@inikolovski88

Michaela Switzer (@healingwithfoodforthought)

Getting ready for @neda week with the essentials from @aerie 💙💚 100% of the profits from these undies and shirts goes straight to NEDA. Also, for every untouched picture swimming or in your bathing suit, Aerie will donate $1 to NEDA if you use the #AerieREAL. I cant wait!! Thank you to all who continue to support me. Stay strong my lovelies! 💜💪🏻 #strongnotskinny #staystrong #strong #healing #beatinged #bodypositive #recovery #recoveryisworthit #anorexiarecovery #weightrestored #foodforthought #edwho #prorecovery #neda #nedaawareness #warrior #weightgain #sizedoesntmatter #bodylove #balance #eatittobeatit #recoverywarrior #edsoldier #realrecovery #recoverywarrior #awareness #fighter #recoverycommunity #recoverysoldier #healingwithfoodforthought #AerieREAL

SK of Covington & Mandeville (@smoothiekingcovmandy)

Before he joined our team, Ari drank a Hulk every day in order to gain weight and bulk up for the National Guard 💪🏼

Healthy Living Inside & Out 🍋🌿 (@janamarieortiz)

Scientists describe “inflammaging” as a complicated process in which our bodies respond to internal and external stimuli to produce increased levels of pro-inflammatory signals, like cytokines. The release of reactive oxygen species is also common in inflammaging, and these substances cause oxidative damage to cells and tissues, releasing debris that further elicits inflammation. What does all this mean? Chronic Inflammation will put THE PEDAL TO THE MEDAL in aging! The good news is you can prevent and maybe even stop it in its tracks! Contact me and I can help you on the road to anti-aging both inside and out. 💪🏼❤️🌿 Tag someone who may need to know this!

hardgainers (@hardgainers)

This first post is my own personal transformation up to summer 2017.
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Left photo: 60kg

Right photo: 80kg
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When I first started at the gym I was the weakest guy in the room. I trained at a different gym to my local as I was too embarrassed to attend. I spent the first 2 years chasing shadows and making little progress due to a lack of knowledge. The more research I did the easier it became. Train smarter, not harder.
I have created this account for ectomorphs who struggle to put on weight. I will provide regular tips and explain what's required if you're trying to put on some size and bulk up as a 'hard gainer'. No bullshit, just providing the guidance I wish I had when I first started out.

#shredded #abs #mensphysique #fitfam #fitspo #ectomorph #hardgainers #skinny #lifestyle #hardwork #aesthetic #gains #instafit #bulking #gymshark #protein #gym #bodybuilding #bodybuilder #zyzz #bulk #transformation #hardgainer #thinspo #gaining #weightgain #weightlighting #cardio #nocardio

hardgainers (@hardgainers)

STRUGGLING TO GAIN WEIGHT?
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From experience, when I started I believed that with my body type it was nearly impossible to gain weight.
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WRONG!
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To keep it basic you need to be in a calorie surplus. This means you need to be eating more calories than you are burning (through exercise and just day to day life). So if your weight isn't improving then keep it simple and eat more! If you think you are eating loads and aren't gaining weight, EAT MORE! I'll be going into more detail about this in future posts. Giving tips on cheap foods to boost your calorie intake and how to implement flexible dieting and IIFYM.
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#shredded #abs #mensphysique #fitfam #fitspo #ectomorph #hardgainers #skinny #lifestyle #hardwork #aesthetic #gains #instafit #bulking #gymshark #protein #gym #bodybuilding #bodybuilder #zyzz #bulk #transformation #hardgainer #thinspo #gaining #weightgain #weightlighting #cardio #nocardio

hardgainers (@hardgainers)

DO ECTOMORPHS NEED TO DO CARDIO?
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NO!
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Whilst it is probably sensible to do some form of cardio to maintain good general fitness levels. For an ectomorph, cardio could be the reason you're not gaining weight.
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As mentioned in the last post, if you are eating more calories than you burn in a day then you should put yourself in a calorie surplus and therefore gain weight.
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So imagine you are in a slight surplus of 200kcals a day above your maintenance calories. You do 3 sessions of cardio a week burning 1500kcal in total. Over the course of the week you are now no longer in a surplus and as a result you won't be putting on weight.
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Sack off the cardio and pick up some weights!
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#shredded #abs #mensphysique #fitfam #fitspo #ectomorph #hardgainers #skinny #lifestyle #hardwork #aesthetic #gains #instafit #bulking #gymshark #protein #gym #bodybuilding #bodybuilder #zyzz #bulk #transformation #hardgainer #thinspo #gaining #weightgain #weightlighting #cardio #nocardio

Miguel Blacutt (@mblacutt)

Should you bulk?! 🐻
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👉Tag a friend who could benefit from this
📍Follow @mblacutt for daily muscle growth and fatloss tips
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Bulking means eating more calories than you need in an effort to speed up muscle growth 💪
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A hypercaloric diet can help muscle protein synthesis, decrease muscle breakdown and give you more energy to kick ass in your workouts 🔥
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However, due to eating more calories than you need you will inevitably gain some body fat 🙉
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You might consider bulking if:
✅ You want to speed up muscle gain slightly
✅ You’re already at a low body fat percentage
✅ You don’t mind gaining some body fat
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It might not be a good idea if:
⛔️ You’re okay with gaining muscle slightly slower
⛔️ You’re already starting at a high body fat
⛔️ You’re not mentally ready to gain body fat
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👉Tag a friend who could benefit from this
📍Follow @mblacutt for daily muscle growth and fatloss tips
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In summary: Bulking can be useful if you’re a leaner individual who is okay with being a little “fluffier”. If you’re at a higher body fat, or you’re not okay with being a little fluffier then it might not be such a good idea 🌯
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Apply for coaching via the link in my bio 🏆

hardgainers (@hardgainers)

TRACK YOUR FOOD!
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If you're not tracking then you're just guessing! If you feel like you are eating loads but aren't gaining weight, chances are you're not eating enough.
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A good place to start is to download a calorie counting app. Myfitnesspal is my personal choice. Keep it basic initially. Set yourself a specific amount of calories to hit each day. Be consistent. From here you can make educated decisions on whether you are eating enough.
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🔹️If you're losing weight, you are in a calorie deficit so you need to up your calories.
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🔹️If you're maintaining your weight, increase calories by a few hundred a day to send you into a surplus.
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🔹️If you're gaining weight then just keep hitting your daily calorie goal. Stay consistent and only consider increasing your target caloires if your weight gain plateaus.
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More detail to follow regarding tracking macros but for now just keep it basic.
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#shredded #abs #mensphysique #fitfam #fitspo #ectomorph #hardgainers #skinny #lifestyle #hardwork #aesthetic #gains #instafit #bulking #gymshark #protein #gym #bodybuilding #bodybuilder #zyzz #bulk #transformation #hardgainer #thinspo #gaining #weightgain #weightlighting #cardio #nocardio

Impact Living•• Lifestyle (@simply_angii_)

Y’all are going to get tired of seeing the squads #results but can I just be upfront about this!?
I’ve only known Desiree as the 3rd picture! She is currently on a #weightgain program and her progress has been amazing! I won’t lie I’ve always assumed she was naturally this small person who could probably eat what she wanted and never gain an oz.! I should have known better than to assume #nevernotamazed .
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Seriously tho I think she is beautiful in all 3, I can can only aspire and work hard to look that great after 3 kids 😍

Scroll left to see her #weightgain journey thus far 💪🏼 #strongissexy

hardgainers (@hardgainers)

WHAT ARE MACROS?
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When I started at the gym I heard people talk about tracking macros like it was an art. As though it took some sort of genius to do it. The reality is it is actually very simple and once you start you probably won't look back.
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It gives you the opportunity to be very precise with your diet by hitting set daily macros within 5-10g. Yet at the same time have the flexible to eat whatever you want. This is where the abbreviation IIFYM (If It Fits Your Macros) comes from.
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In future posts I will be teaching exactly how to calculate macros which are specific to you. Everyone's macros are different!
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#shredded #abs #mensphysique #fitfam #fitspo #ectomorph #hardgainers #skinny #lifestyle #hardwork #aesthetic #gains #instafit #bulking #gymshark #protein #gym #bodybuilding #bodybuilder #zyzz #bulk #transformation #hardgainer #thinspo #gaining #weightgain #weightlighting #cardio #nocardio

hardgainers (@hardgainers)

HOW MUCH PROTEIN DO I NEED?
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When weight training the recommended amount of daily protein intake is 1-1.2g per pound of bodyweight.
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Don't get too worried about how much to consume at one time and how frequently you should eat. Just try to get a source of protein in every meal
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Focus on keeping it basic! As long as you are hitting your daily goal then this is the most important factor.
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Keep your protein the same even on rest days. Your muscles are still recovering from your previous sessions!
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#shredded #abs #mensphysique #fitfam #fitspo #ectomorph #hardgainers #skinny #lifestyle #hardwork #aesthetic #gains #instafit #bulking #gymshark #protein #gym #bodybuilding #bodybuilder #zyzz #bulk #transformation #hardgainer #thinspo #gaining #weightgain #weightlighting #cardio #nocardio

Elicia Pieper Rhodes (@elipirho)

Oh this has to be one of the the hardest things for me to post about.. my heavier size. When I went vegitarian I was hoping to lose weight and get fit. Come to be, I GAINED it. I don't remember the last time I put jeans on and felt like they fit me. I had bought and returned at least 10 pairs of jeans in the last 6 month. Finally found a pair that fits length and waist. 🙈🙉🙊 and I'm the same size, 10lbs heavier, still 5'2". I don't know how it's even possible! I'm not really trying to diet. I guess I must have turned it to muscle. 24/28. Hardest size to find!! At least in stretchy/curvy! Oh and hello stomach! Hahah if you know me, this is WAY out of my comfort zone. But at least my stomach is flat! Weight gain isn't all that bad after all. #weightgain #mombelly #stretchmarks #newjeans

Kelly Reeve (@kelly_foodie)

2 yrs apart. Right now I need to remember how far I've come and step away from all the fucking food!!!! Top picture was this weekend, still feeling good but massively off the wagon for about 2 weeks now. Clothes are getting a bit tight and I'm not feeling my new, confident self. I've put on more weight then anyone should in 2 weeks.....all my own fault and I have finally realised what comfort eating really is. I need to get over this hump and get back to it. #weightgain #stepawayfromthefood #comforteating #weightlosssupport #helpslimmingworld #ffs #slimmingworld #slimmingworldjourney #slimmingworldfollowers #slimmingfamily #slimmingfollowers #slimmingjourney #slimmingsupport #slimmingworldstory #diet #dietsupport #dietjourney #weightloss #weightlossjouney #weightlosssupport
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