Strength Expert, Stephen@coachstrumos

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Strength Expert, Stephen

Calories at the end of the day is what matters spread them out however you want 👇🏻.   #repost     @easyy.diet   ‼️IMPORTANCE OF MEAL FREQUENCY‼️ Read below for details! 👇👇 - ———————— Tag your friend who need to know that ———————— I get asked A LOT about whether meal frequency plays a role in fat loss and to what extent it affects our fat loss progress. The truth is it does not matter how many meals you get in per day, but instead the total amount of calories you consume. You will only lose fat if your total daily calories are below your maintenance calories. This means you have to be in a caloric deficit. - My advice to you regarding meal frequency is to find the right frequency for you. I personally like to spread out my meals to 6 meals per day when cutting because that way I ensure I never get too hungry. So eat when you want, but make sure to always track calories and macros.   #nutrition     #food     #diet     #mealplan     #fatloss     #fitness     #weightloss     #health     #calories     #caloriedeficit     #carbs     #fat     #protein     #healthyeating     #flexibledieting     #mealfrequency     #coach     #personaltrainer     #onlinetrainer     #nutritioncoach     #strumosfitness     #markhamtrainer     #torontotrainer     #correctiveexercisespecialist  


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Strength Expert, Stephen

WEIGHT LOSS VS NUTRITION by   @coachstrumos   **For daily tips to make you stronger and more mobile, follow   @CoachStrumos   People often get confused when we talk about food. When someone says that you can lose weight on a McDonalds diet, someone will cite that it’s incredibly unhealthy to do so. Both of those statements are true. But you’re having two separate arguments. Yes you can lose weight eating only McDonalds if your calorie balance is negative. If you’re burning more than you’re eating you will lose weight, period. But eating only McDonalds will leave a lot of holes in your nutrition. Not to mention that you will feel terrible, and hungry because in order to stay in a calorie deficit with such high-calorie foods you can only afford 1-2 meals a day. Your body just doesn’t function properly if you don’t meet your nutritional goals. And this refers to getting enough vitamins and minerals that you need. Beyond calories, these nutrients make everything in your body tick. If you’re missing one or some, chances are you’re feeling it one way or another. You may not be sleeping well, or you may have digestion issues, your energy may be low and the list goes on. It’s important to keep the two concepts and how different they are in approach in mind when you’re thinking about your food intake. Keep in mind that eating nutrient-dense food that has fewer calories can help you meet both weight loss and nutrition goals. If you want to look and feel stronger, check out strumosfitness.com, link in bio.   #weightloss     #fatloss     #fitness     #nutrition     #food     #diet     #mealplan     #calories     #caloriedeficit     #carbs     #fat     #protein     #healthyeating     #sustainable     #flexibledieting     #nutrients     #vitamins     #minerals     #coach     #personaltrainer     #onlinetrainer     #nutritioncoach     #strumosfitness     #markhamtrainer     #torontotrainer     #correctiveexercisespecialist  


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Strength Expert, Stephen

Awesome design your own push day - by   @jameskewfitness  ⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Pick 2 exercises from each category and design your own push day.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ The key to making gains is to learn how to execute these exercises with perfect form, then focus on progressive overload whilst maintaining your perfect form.⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ Got a question? Comment below or DM me!⁣⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⁣⠀⠀⠀⠀⠀⠀⠀⠀⠀   #alwaysoptimal     #liftheavy     #macros     #losefat     #gainmuscle     #buildmuscle     #fatloss     #hypertrophy     #justlift     #myfitnesspal     #trainsmart     #physique     #caloriecounting     #flexibledieting     #iifym     #musclemass     #onlinecoach     #bodybuilding     #onlinecoaching     #chinup     #bodybuildingfood     #musclegrowth     #leangains     #leanbody     #longevity     #flexiblediet     #evidencebased     #teamscience     #nutribollocks     #losefatgainmuscle  


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Strength Expert, Stephen

Overhead press 3x1 145lbs 3x6 95lbs Pullups 6x8 Today's workout was short and sweet, mostly focusing on vertical push and pull training. The 145lb press didn't feel as clean as last time.   #workout     #program     #strength     #power     #powerlifting     #press     #overheadpress     #pullups     #upperbodyworkout     #shoulders     #lats     #backworkout     #strengthtraining     #powertraining     #coach     #personaltrainer     #onlinetrainer     #nutritioncoach     #strumosfitness     #markhamtrainer     #torontotrainer     #correctiveexercisespecialist     @fitstudios  


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Strength Expert, Stephen

🏋️‍♂️HOW TO WORK OUT IN SPITE OF BACK PAIN by   @coachstrumos   My training mantra is to always do what I can. Even if an injury is holding you bac in one aspect I emphasize working around it to continue training. This doesn't mean pushing through pain, it means focusing on what you CAN do, not what you can't. This attitude helps you heal faster while continuing to work towards your goals. Here's how to do that with an extremely common issue, low back pain. See the full post at strumosfitness.com, link in bio   #lowerback     #lowerbackpain     #backpain     #pain     #injury     #rehab     #prehab     #painfree     #mobility     #stability     #workout     #exercise     #program     #strength     #fitness     #modifications     #workoutvariation     #coach     #personaltrainer     #onlinetrainer     #nutritioncoach     #strumosfitness     #markhamtrainer     #torontotrainer     #correctiveexercisespecialist  


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Strength Expert, Stephen

I just wanted to give a shout out to   @peter_kobe_lee   for killing his squats. Hitting a 335lb squat with depth is an awesome feat and he made it look easy💪 Keep up the great work 👊   #success     #progress     #goals     #workout     #program     #strength     #power     #powerlifting     #squat     #heavysingles     #coach     #personaltrainer     #onlinetrainer     #nutritioncoach     #strumosfitness     #markhamtrainer     #torontotrainer     #correctiveexercisespecialist     @fitstudios  


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Strength Expert, Stephen

Squats 3x1 315lbs 3x5 275lbs 1x6 225lbs 1x10 135lbs Banded deadlifts 3x5 225lbs I didn't quite have good energy today but we still hit a ton of squat sets. The goal today was to start at a high intensity with heavy singles and work down to lower intensity but higher volume. Then some experimentation with banded deadlifts...It doesn't feel quite right with the setup I had but I'll continue to work on it.   #workout     #program     #strength     #power     #powerlifting     #squat     #deadlift     #bandeddeadlifts     #intensity     #strengthtraining     #powertraining     #explosiveness     #volumetraining     #pyramidset     #coach     #personaltrainer     #onlinetrainer     #nutritioncoach     #flexibledieting     #strumosfitness     #markhamtrainer     #torontotrainer     #correctiveexercisespecialist     @fitstudios  


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Strength Expert, Stephen

Amazing post on the nature of meal plans by   @mrsportofficial   : - “FYI strict meal plans are shit 💩👎🏼💩 - Yes, some people can benefit from restricting certain foods & following a stringent outline... - But a boring and strict meal plan is the sign of someone who doesn’t understand your lifestyle & who condemns the foods you love 👎🏼 - There’s a lot to learn if you think eating chicken & salad at every meal is the right thing to do. - If you follow a meal plan, it should fit around your schedule, contain lots of foods portioned to what you require, and allow for the odd treat (in moderation) ✅ - Improving your eating habits is a journey, not a destination. You won’t learn much from just following orders. You need to make it work for you 👌🏼” -   #mealprep     #weightlossjourney     #fatlosscoach     #balanceddiet     #flexibledieting     #iifym     #healthylifestyle     #mrsport     #keto     #paleo     #fads     #fitspo  


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Strength Expert, Stephen

🔵PROTECT YOUR KNEES by   @coachstrumos   **For daily tips to make you stronger and more mobile, follow   @CoachStrumos   Your hip joints are your major lower body joints and many issues stem from them regardless of the place of pain. In this example, your weak glutes can cause knee pain. More specifically, a weak glute medius. The glute medius is a deeper glute muscle responsible for single leg stability and hip external rotation. When it’s weak, the knees tend to cave in and most of your weight ends up on the inside of your feet. This leads to flat feet, foot pain, and knee pain. Here are two ways to avoid that by strengthening your gluteus medius. 1. X-band walks Using resistance bands, anchor them under your feet and cross them up into an X shape. Keeping your feet parallel and pointed forward, take a step towards the side and make sure to control the trailing leg alongside it. Do 10 steps to the left and 10 to the right. 2. Clamshells Lying on the ground with your knees slightly bent and stacked on top of each other, raise the top knee as high as you can. Alternate between opening and closing your knees. These can also be down with mini resistance bands. If you want to look and feel stronger, check out strumosfitness.com, link in bio.   #knees     #glutes     #pain     #injury     #rehab     #prehab     #painfree     #mobility     #stability     #glutemedius     #kneecave     #kneepain     #kneeprehab     #glutemedius     #coach     #personaltrainer     #onlinetrainer     #nutritioncoach     #strumosfitness     #markhamtrainer     #torontotrainer     #correctiveexercisespecialist     @fitstudios  


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Strength Expert, Stephen

Some important signs to look for if something isn't right. 😩Not Recovering Enough?😩 . By   @roballenfitness   . What is “enough” - no, this is not an existential question that people have been trying to figure out for centuries. It is, however related to a person’s capacity to recover and the amount of training they actually do. . A professional athlete trains like a professional athlete. Lots of training, lots of sleep, lots of good food and lots of therapeutic activities. An average person who starts training like a pro but falls short on the recovery part, is doomed to fail . Over training is a term that gets thrown around a lot. What it is, is simply too much training and not enough recovery . Other problems can arise from a lack of recovery like hormonal issues and injuries etc. Your body needs time to adapt and get stronger. . If you are experiencing any of the symptoms above, take a look at your training volume compared to the amount of time you sleep and how much you eat. You don’t want to be putting in all of that work for nothing! . Let me know if you have any questions 😴 . . .   #weightloss     #fatloss     #health     #healthylifestyle     #workout     #fitness     #recover     #postworkout     #dietplan     #overtraining     #exercise     #nutrition     #weightlossjourney     #postworkout     #muscle     #fatlossprogram     #nutritiontips     #fatlosstips     #training     #losefat     #montrealfitness     #workoutrecovery     #rest     #gymtime     #strengthtraining     #exercisetips     #summerbody     #recovery  


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Strength Expert, Stephen

Some great techniques to program design by   @nutritionculture   🔥4 TRAINING VOLUME HACKS🔥 ___________________ Here are 4 few different ways to go about in increasing your overall training volume: ___________________ AMRAP: After your last set, rest for 15-30 seconds, and then lift the same weight you were using to failure. These ones are tough, but can help with strength. ___________________ DROPSETS: After you finish your last working set, drop the weight by around 30-50% and go to failure with that weight. This will provide you with an amazing pump, and more volume. ___________________ GIANT SETS: Similar to supersets, but much more intense. You perform 3-5 exercises one right after the other without rest. This is very efficient, and can allow you to possibly get a few extra exercises in each session without taking up more time. ___________________ SUPERSETS: These are like giant sets, but less intense. This is simply where you perform 2 exercises one right after the other without any rest. ___________________ Tag a friend that needs to see this!👇 __________________ As always, let us know if you have any questions at all! 🤓 ___________________   #muscle     #buildmuscle    #protein     #workoutroutine    #workouttips     #gainmuscle    #musclebuilding    #musclegain     #getstrong    #muscleup  


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Strength Expert, Stephen

PLATEAUED ON AN EXERCISE? By   @coachstrumos   **For daily tips to make you stronger and more mobile, follow   @CoachStrumos   Stuck on a particular exercise? Here’s how you can break through a plateau. 1. Do the exercise more Treat an exercise like a skill. More practice generally means more improvement. If you do something only one time a week you may need to increase your frequency. 2. Increase your volume Along with the above point. You can perform an exercise for more total volume (sets x reps) per session. As I said, more practice means more gains. 3. Change your set and rep scheme The usual 3 sets of 12 may not be working for you anymore. Experiment with different rep ranges and total number of sets. You can also introduce supersetting with a different exercise or try more complex set structures like wave loading and pyramid sets. Get creative with it. 4. Rest more There are two points to make here. One is that you may need to take longer breaks between sets in order to make sure your neuromuscular system is ready to make jumps in weight. Secondly, you may need more rest days and better quality sleep to allow you body to adapt to the demands you’re putting in front of it. These are just a few ways you can change your programming in order to break through a plateau. Just remember that doing the same thing over and over rarely results in long-term success. If you want coaching that makes you look and feel stronger, check out strumosfitness.com, link in bio.   #workout     #program     #fitness     #exercise     #plateau     #progress     #goals     #goalsetting     #success     #volume     #setsandreps     #rest     #recovery     #strengthtraining     #coach     #personaltrainer     #onlinetrainer     #nutritioncoach     #strumosfitness     #markhamtrainer     #torontotrainer     #correctiveexercisespecialist  


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