Fitby room

Training upper body for that hourglass shape// wearing code “ROMY” to save 🤍

3 back exercises I will never skip// wearing .official code “ROMY” to save 🤍 1. Lat pulldown 2. BB row 3. Face pull

Here’s why: 🌸 Better recovery Cardio improves blood circulation, which helps deliver more oxygen and nutrients to your muscles. This can speed up recovery between workouts. 🌸 Improved work capacity A stronger cardiovascular system allows you to handle more training volume and recover faster between sets, leading to better performance in the gym. 🌸 Better insulin sensitivity Cardio helps your body use carbohydrates more efficiently, making it easier to store nutrients in muscle tissue and support growth. 🌸 Heart health Building muscle is great, but a strong heart is just as important. Regular cardio lowers the risk of cardiovascular disease and supports long-term health. 🌸 Helps manage body fat A leaner physique can improve insulin sensitivity and make it easier to stay in a calorie surplus without gaining excessive fat. But too much cardio can interfere with muscle growth. When cardio volume becomes too high: • Recovery demands increase • You burn more calories, making it harder to eat enough for growth • Excessive endurance training can compete with the signals responsible for muscle growth • Fatigue can reduce your strength and performance during resistance training The goal isn’t to avoid cardio—it’s to find the right balance. For most people, 2 cardio sessions per week is enough to improve fitness, recovery, and health without compromising muscle gains.

Don’t allow your emotions to control your behaviour. // wearing .official code “ROMY” to save 🤍 ゚

Glutes & Hamstrings // wearing .official code “ROMY” to save 🤍 1. Hip thrust 3x 10 2. Rdl’s 3x 10 3. Step ups 3x 10 4. Hyperextensions 2x 10 5. Seated leg curl 3x 10

Never skip lat pulldowns// wearing code “ROMY” to save 🤍

Wearing code “ROMY” to save 🤍🤍 When you train, your workouts create tiny micro-tears in your muscle fibers. This might sound negative, but it’s actually how your body grows stronger. After your workout, your muscles begin a repair process and that’s where nutrition becomes crucial. Protein provides the essential building blocks (amino acids) your body needs to repair these small tears and rebuild the muscle thicker and stronger than before. Without enough protein and proper nutrition, your progress in the gym will be much slower, no matter how hard you train. So remember: you break your muscles down in the gym, but you build them back up in the kitchen. Consistent training + consistent nutrition = real gains.

Quick and Effective Upper-Body Workout (5 Exercises)// Fit: .official code “ROMY” to save 🤍 1. Incline Dumbbell Chest Press 3 × 10–12 | Chest 2. Machine Row 3 × 10–12 | Back 3. Lateral Raises 3 × 10–12 | Shoulders 4. Triceps Extension 3 × 10–12 | Triceps 5. Cable Curls 3 × 10–12 | Bicep

Glutes & Hamstrings // wearing code “ROMY” to save 🤍 🔎 Adapt seamless shorts XS 🔎 Adapt seamless jacket S 1. Hip thrust 2. Rdl’s 3. Step ups 4. Seated leg curl