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How to do it👇🏻 1. Raise your arms, keeping your elbows below your shoulders. 2. Push your elbows against the wall, avoiding raising your shoulders. 3.Stretch your neck and bring your shoulder blades together You will notice the work in your back and posterior shoulder. No, it’s not a magic exercise But this movement stimulates lymphatic circulation, thus reducing fluid retention and helping you feel lighter and less bloated.
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MAILING LIST- https://www.kboges.com/mailinglist PART 1 OF THE COURSE- https://www.kboges.com/courses PROGRAMS/CONSULTATIONS- https://www.kboges.com/ JOIN THE COMMUNITY- community.kboges.com INSTAGRAM- https://www.instagram.com/kboges86/?hl=en Visit Kboges.com for free training templates, consultations and more training information. Today I want to talk about some movement strategies for leaning out. I will address nutritional strategies in the future, so today is just going to focus on the movement side. Here is the summary- You want to create an energy deficit to lose weight, but you want to do this while eating as many calories as you can, WHILE still being in an energy deficit. The answer... move more! You can move more by increasing Non- Exercise Activity Thermogenesis (NEAT) be trying to incorporate more movement in your every day life. Add in 20-40 minutes of easy cardio per day. I prefer walking, but this can be jogging, cycling, hiking, swimming etc. This allows you to accumulate a ton of volume and therefore burn a ton of calories over the weeks. Do some daily resistance training. This helps build and preserve muscle mass, burns a few calories, and helps improve nutrient partitioning. If you are serious about fat loss, you can do a short 20 minute walk in the morning, and then in the evening another 20 minute walk with 20 minutes of resistance training. In conjunction with a good diet, and increased NEAT, you will find yourself leaning out while eating more calories than before. So for example, in the past, if you only practiced dieting, you may have had to drop calories to 1800 to create an energy deficit. But with these movement strategies, you may be able to eat 2300 while maintaining the same deficit!
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If you’re ready to build upper body strength, burn fat, and shape your waist, this back and biceps workout is for you. This beginner-friendly routine is focused on fat burning while targeting your upper body to help you sculpt strong biceps and a defined back. Whether you’re starting your fitness journey or getting back into a gym routine, this workout is designed to help you increase strength, boost metabolism, and improve your posture. Back and biceps workouts are a must for achieving that V-taper look and creating a balanced physique. A strong back not only supports your daily movements but also contributes to a slimmer, more defined waistline. Pair that with targeted biceps work and you’ll see results in muscle tone, fat loss, and overall upper body endurance. This fat-burning upper body workout can be done by plus-size women, beginners, and anyone who wants to build muscle and burn calories. Be consistent, stay focused, and remember: results come with time and effort. Subscribe for more real workouts for real bodies. If you’re looking for strength training, fat-burning routines, and gym girl motivation — you’re in the right place. back and biceps, back and biceps workout, biceps, bicep workout, back workout, upper body workout, strength training, beginner upper body workout, fat burning workout, plus size workout, gym girl, v taper, fat loss workout, beginner gym workout, bicep curls, hypertrophy training, fitness for women, build muscle burn fat, biceps workout for women, back fat workout
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