I am a 36 year old male. I'm 184cm tall (just over 6') and my current weight is 170lbs. My target weight (and top percentile of my healthy weight) is 187 lbs. I need to eat better so I can loose the bit of fat I do have, allowing me to add that 25-30 lbs of muscle mass I've been wanting. Cardio, strength and eating healthier are my goals and will all be reflected in this tumblog.
I will be fit. I will be healthy. I will eat well. I will earn those coveted abs. I will be diligent. I am committed. So be it. Believe it. Love every minute of it too.
Photo reblogged from Fitness treats
Spine stretch
Our spine consists of vertebrae and sponge-like discs. Gravity causes the discs to lose moisture throughout the day, resulting in a daily height loss of up to 1 to 2 cm (1/2” - 3/4”)! The moisture returns to the discs overnight, but not 100%. Over a lifetime, a person can permanently lose between 1 to 5 cm (1/2” - 2”) in height!
Many weight training moves (like squats & deadlifts for example) put a lot of additional pressure on the spine. Hanging from a pullup bar for at least 30 seconds is a fantastic stretch to help decompress your spine after an heavy weight-training session.
Link reblogged from ... For science!
Fresh. Fit. Fashionable.: How to Make Protein Shakes and Fruit Smoothies →
They’re very simple to make! All you need to start is a simple base recipe that you can add or alter to your liking and/or what you have in your kitchen! Don’t worry if you don’t have any of the items, there are certainly substitutions that can be made. Let’s get started!
Protein Shake:
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