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🏋️‍♂️ Dragged by your brother to the gym! 4 days / week warlock schedule, 100kg + Bear Rookie Edition

I lost 20 kilos, but it was an emphasis on reducing fat and changing proportions. My trick was to be dragged into fitness by my "muscle brother"!

For a lot of weight people, weight training is as important as diet because it helps build muscles to support joints and tighten the skin. Today, I want to take the four-day / week weight table that my brother has arranged to give away friends. It's easy to understand, not complicated!

This program we will divide by a muscle group called "Push / Pull / Leg / Full Body," sir.

🔥 Day 1: Push Day (chest / shoulder / back arm)

The emphasis date exerts a "push" out of the body.

• Goal: Build a toned chest, wider shoulders look smart

• Big size trick: At first I will focus on the machine to save the joints and set them right.

🔥 Day 2: Pull Day (Back / Front Arms)

The focused day exerts a "pull" towards himself.

• Goal: Build strong back muscles

• Big Size Trick: Fat people tend to have easy back pain. Playing Pull Day will solve office syndrome and adjust our personality to walk straight back.

🔥 Day 3: Leg Day (leg / calf)

The day of subduing the most tired sien! But indispensable.

• Goal: Firm the foundations

• Big size trick: As I said in the running post, having strong leg muscles is the best "knee shield."

🔥 Day 4: Full Body & Core (Abdominal & Includes All Parts)

• Target: Reactivate the muscles throughout the body and focus the core to stabilize them.

💡 Caution: For beginners, don't be instigated by others! Focus on "Form" correctly. Weight is tight enough. Muscle is enough. And don't forget to have a rest day.

Whoever is going to start the gym, press Save. This post can be stored as a geek line! In the next post, I will return to the "Bear in the Kitchen" mode, open a cooking recipe that has reduced me to 20 kilos. Wait and follow. 🍱✌️

# Men exercise # Weight Training # Bariatric # Exercise # gymlife

5/9 Edited to

... Read moreการเริ่มต้นเล่นเวทสำหรับคนที่มีน้ำหนักตัวมากกว่า 100 กิโลกรัม อาจรู้สึกท้าทายและกังวลว่าร่างกายจะรับไหวหรือไม่ และกลัวอาการบาดเจ็บตามมา ซึ่งประสบการณ์ส่วนตัวผมเองพบว่า การจัดโปรแกรมเวทที่เหมาะสมและแบ่งวันตามกลุ่มกล้ามเนื้อให้ชัดเจน เช่น Push / Pull / Leg / Full Body ช่วยให้ร่างกายได้พักฟื้นระหว่างวัน และลดความเสี่ยงที่ข้อต่อจะรับภาระมากเกินไป ในช่วงเริ่มต้น ผมเน้นใช้อุปกรณ์เครื่อง (Machines) เพราะช่วยให้ควบคุมท่าทางถูกต้องและปลอดภัย ไม่ต้องกลัวบาดเจ็บข้อต่อโดยเฉพาะคนที่ยังไม่มีความชำนาญ และน้ำหนักมาก การใช้เครื่องช่วยให้กล้ามเนื้อทำงานอย่างเต็มที่แต่ยังคงความสมดุลในร่างกายได้ดี เรื่องหนึ่งที่ผมรู้สึกว่าเวทเทรนนิ่งช่วยได้มากคือการบรรเทาอาการปวดหลังที่มักเกิดกับคนไซส์ใหญ่ โดยเฉพาะการดึงกล้ามเนื้อหลัง (Pull Day) ที่ช่วยปรับบุคลิกภาพให้เดินหลังตรงและเพิ่มความมั่นใจในแต่ละวัน ขาที่แข็งแรงจาก Leg Day เป็นเกราะป้องกันเข่าที่สำคัญมาก เพราะน้ำหนักตัวเยอะทำให้เข่าต้องรับแรงกดมาก การเสริมสร้างกล้ามเนื้อขาช่วยลดแรงกระแทกและเพิ่มความเสถียรในการเคลื่อนไหว นอกจากนี้เซสชัน Full Body & Core ก็สำคัญไม่แพ้กันเพราะช่วยกระตุ้นกล้ามเนื้อหลายส่วนพร้อมกัน ทำให้ระบบเผาผลาญไขมันทำงานดีขึ้นและยังเสริมเรื่องการทรงตัวทำกิจกรรมประจำวันง่ายขึ้น สำหรับมือใหม่ ผมขอเน้นย้ำว่าอย่าฝืนยกน้ำหนักหนักเกินไป ควรโฟกัสที่ท่าทางถูกต้องและความรู้สึกของกล้ามเนื้อในแต่ละท่าให้มากที่สุด เพราะความสม่ำเสมอและการพักฟื้นที่เพียงพอ คือกุญแจสำคัญของความก้าวหน้าและสุขภาพที่ดีในระยะยาว สุดท้าย อย่าลืมว่าการควบคุมอาหารควบคู่กับการเล่นเวทช่วยให้เห็นผลลัพธ์ที่ชัดเจนขึ้น จากที่ผมลดน้ำหนักได้ 20 กิโลกรัมโดยเน้นลดไขมันและเพิ่มกล้ามเนื้อ ผมแนะนำให้ตั้งใจและอดทนดูแลร่างกายเหมือนลงทุนระยะยาว รับรองว่าจะได้ผลลัพธ์ที่คุ้มค่ากับความพยายามแน่นอนครับ

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I get so many DMs about how to start weight lifting and how do you know how much weight to start off with. So here’s a great in-depth video on how you would go about choosing the right weight to start with. I love the wave of women getting in the gym, especially those who want to lift weights.
Que

Que

672 likes

2 EXERCISES FOR A GYM BBL ♡🍑⬇️
♡ Reverse lunges: These are one of the best unilateral movements when training your glutes, especially when you hinge back like I am doing in this reel. Training unilaterally can address any muscle imbalances and help with even development of the glutes. ♡ RDLS: one of my favorite exercises to
thefitdoll

thefitdoll

7485 likes

A woman takes a mirror selfie, showing her midsection in a crop top and patterned pants, representing her 'before' weight loss state. The text overlay reads 'HOW I WENT FROM THIS'.
A woman takes a mirror selfie, showcasing her transformed physique in a two-piece swimsuit, representing her 'after' weight loss state. The text overlay reads 'TO THIS'.
This image outlines the Monday and Tuesday workout plan, including full-body strength exercises like squats and push-ups, and cardio and core exercises such as bicycle crunches.
Weight Loss Workout 💪
I went from 190 to 130 lbs using a workout plan I created myself and it WORKS! 💪🏼 But let me be real with you: it's not just about working out. Eating healthy is KEY to get results 🥗. I’ve been at it for 5 months and the transformation has been amazing! Everyone’s journey is different, but if
Leshay Valore

Leshay Valore

9699 likes

A collage of six romance book covers with the text "SPICY SPORTS ROMANCE BOOKS" overlaid. Titles include "The Right Move," "Blind Side," "Throttled," "Night Shift," "Icebreaker," and "Breakaway."
The book cover for "Night Shift" by Annie Crown, featuring a couple in a library. Descriptive arrows point to keywords like "Spicy Basketball Romance," "Bookworm Meets Athlete," "A Library Rendezvous," and "Slow Burn."
The book cover for "Breakaway" by Grace Reilly, depicting a couple embracing. Descriptive arrows highlight "Hockey Romance," "Coach's Daughter," "Secret Relationship," and "Open Door Scenes."
Spicy sports romance books
🔥The hockey captain. The basketball king. The F1 bad boy… Hot? Yes. Horny? Also yes. They dominate the game —— and absolutely wreck you in bed. This is Spicy Sports Romance: 🌶️Heat that's justified 💕Sweetness that melts you 🏎️And tension that doesn't slow down #lemon8challenge #
ClaraReadsRomance

ClaraReadsRomance

334 likes

A 5-day gym workout schedule by @NourishwithMK to build strength, burn fat, and feel amazing. It details daily routines: Push, Pull, Legs, Upper Body/Core, Full Body, and Weekend Rest. Each day lists specific exercises and cardio. Tips for best results include protein, water, sleep, and consistency.
5-Day Gym Workout Schedule to Build Strength & Burn Fat 💪🔥
Looking for a simple gym routine that actually works? Save this 5-day workout schedule and stay consistent! ✨ Monday – Push (Chest, Shoulders & Triceps) ✨ Tuesday – Pull (Back & Biceps) ✨ Wednesday – Legs & Glutes ✨ Thursday – Upper Body & Core ✨ Friday – Full Body ✨ Weekend
NourishWithMK

NourishWithMK

108 likes

I love the kind of trouble she causes me. 🐺🥹🥰 #siberianderpskies #husky #siberianhusky #dogsoftiktok #huskiesoftiktok
Siberian Derpskies

Siberian Derpskies

142 likes

Beginners Guide to Sports Card Collecting! 🏈
Starting your sports card journey? Here’s a beginners guide to help you on the right track! 🎬 TikTok: @theballersbank #nba #sportscards #cardbreaks #basketball #football
The Ballers Bank

The Ballers Bank

18 likes

My savings system
Having 9 savings funds isn't overkill. This is why I don't panic when something comes up, I'm preparing for it! #savinghabits #savingmoney #budgetfriendly #budget #personalfinancetips
DaTrack - AI budget & savings

DaTrack - AI budget & savings

124 likes

A woman in pink workout attire demonstrates the starting position for a Romanian Deadlift (RDL) with dumbbells. Text overlays provide instructions: stand with feet hip-width apart, hold dumbbells at a 45-degree angle, and initiate movement by sending hips back.
Two images show RDL form. The top image, marked correct, shows a woman looking down. The bottom image, marked incorrect, shows her looking forward, emphasizing the mistake of watching oneself in the mirror during RDLs.
Two images illustrate RDL form. The top image, marked correct, shows a woman keeping dumbbells tight to her legs. The bottom image, marked incorrect, shows dumbbells falling forward, highlighting the mistake of letting them drift away.
Romanian Deadlift Form Tips
The RDL (Romanian Deadlift) is one of my favorite GLUTES exercises. I also find them to be one of the most challenging moves to perfect. Try these 5 small tweaks to improve your form, avoid injury, and maximize the effectiveness of this exercise. RDLs, or Romanian Deadlifts, are a great exercise
AlexandriaJean

AlexandriaJean

133 likes

A collage showing a daily habit tracker, a person taking a mirror selfie, a laptop with a notebook, and a meal with drinks, all under the title "90 days of discipline: Winter Arc Contract."
A black background with white text outlining "Winter Arc Contract" Rules #1 and #2, detailing steps for locking in focus and becoming disciplined, including phone DND and goal setting.
A black background with white text outlining "Winter Arc Contract" Rules #3 and #4, focusing on self-care, mental health practices like meditation and journaling, and establishing daily routines.
90 days of discipline: winter arc challenge
Rule #1 - Lock in Eliminate all distractions and shift into “ghost mode.” Stay fully focused and dedicated to achieving your goals. • Phone on DND at 8 pm • Say no to whatever doesn’t serve you • Write clear goals, then break them down
Vanessa

Vanessa

526 likes

LOL before y’all start, he told me his brother was one of my biggest fans, and they will make his day look how happy he was at the end @@BackStreet4N
Viccgotti

Viccgotti

2 likes

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