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· @iliasdiamantis · (edited)
$48.63
SteemFit 2 : To the Gym
So , ilias , you go to the gym โ€ฆ What do you do there ? 

![IMG_20180422_190604_resized_20180423_043427796.jpg](https://steemitimages.com/DQmdUHC4GecTFRVzE5KaqM5yXDQe6efReVV8ip8GFmJttF3/IMG_20180422_190604_resized_20180423_043427796.jpg)


Great question ! 

Hereโ€™s the plan. ( except the bad selfies ) 

As I told you I go four times per week. Two times I do back, shoulders and chest. The other two I do feet, shoulders and chest. Occasionally, I throw some abs. I donโ€™t do arms, because they are hit indirectly by other exercises. 

The choice of exercises is basic, compound movements that involve as many as muscle groups as possible. Squat, deadlift, pullups, presses. And I am huge advocate of full body workouts. The only separation I do is back and legs and this is solely because I donโ€™t have enough time for both. I know that it goes against conventional bodybuilding wisdom that requires some kind of a split. This works very well for chemically enhanced professionals, but for the rest of us amateurs, w
๐Ÿ‘  , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , , ,
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· @asafo ·
Receipt of the day #1
Hey Steemians!

Today i will show you a small snack which is made in under 5 minutes and has plenty of protein and a handful of vitamins. I don't like to spend hours in the kitchen and like to keep thihngs nice and simple. That works the best way for me.


low fat quark with raspberries!

![IMG_1684[1].JPG](https://steemitimages.com/DQmduKyM1kS6hAVD1pnqTVn75gCzLvDu6GvYikkcd3Woxhb/IMG_1684%5B1%5D.JPG)




Ingredients:

-  250 grams of low fat quark

![quark.jpg](https://steemitimages.com/DQmZDxPCcfhbnPqx1UdRYcT5km4Z9VxevU9nnpkWq8p7Fwc/quark.jpg)

- a hand full of raspberries

![berries.jpg](https://steemitimages.com/DQmdxwvDNgivGN9vPxr2dh2auJGqFP47y5cQbm3ghXDnqjc/berries.jpg)


Just put the low fat quark into a bowl and put the berries on top! I like it when the the raspberries are a bit frozen. I don't add other ingredients to keep it simple, quick made and effective!

The low fat quark gives you a nice boost of casein protein and the berries some fruit sugar, vitamins and they are bringing the great taste.

๐Ÿ‘  , , ,
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· @rhuese · (edited)
Still Confused on how Steemit works
Hey Guys, so i joined this platform few ago
I was introduced by a friend of mine. And he said this platform pays when you upload a post, and to be very honest i'm still not sure of how this works
I'm writing this post because i know i'm not the only one who is this confused. I will really love it for someone to guide me on how it works
Please comment if you are familiar with how this works
I'd really love to be able to guide others who are as confused as i am
Feel free to comment,repost,like and give upvotes
Thank you!
๐Ÿ‘  
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· @mightyjoenolan ·
$0.12
Skipping-Rope
<center><a href='https://d.tube/#!/v/mightyjoenolan/lw70s3ez'><img src='https://ipfs.io/ipfs/QmaKqLUkrDTjFtRkFvZSeXWMyu9prZkfsxJQG1scgZ6b3Z'></a></center><hr>

Skipping rope at the gym is my favorite way to develop cardio, improve footwork, get a full body warm up, and to stay connected to the groovy rhythm of coordinated movement...

<hr><a href='https://d.tube/#!/v/mightyjoenolan/lw70s3ez'> โ–ถ๏ธ DTube</a><br /><a href='https://ipfs.io/ipfs/QmTc3UoGV7VnzCTyWujDaHVHYBJWnUcwC22ANUjSRvvdFu'> โ–ถ๏ธ IPFS</a>
๐Ÿ‘  ,
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created2018-01-24 22:50:42
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vote your-acct "mightyjoenolan" "lw70s3ez" 100 true
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· @aaronmcheongg ·
$0.03
PUSHUP CHALLENGE 2018 #9
<center><a href='https://d.tube/#!/v/aaronmcheongg/mfo155eo'><img src='https://ipfs.io/ipfs/QmZJXiqQGnnbLqmJvABKiNRskEsS372vKrHUZAjEyuq6KY'></a></center><hr>

Hello everyone!

Date: 1/11/2018
Session: DAY
Pushup Count: 30 + 15 Pushups

Reflection: TODAY I DID 45 STANDING PUSHUPS. YES, YOU'RE RIGHT - I MISSED LAST NIGHT'S PUSH UPS. THEREFORE I'M ADDING AN EXTRA OF 30 PUSHUPS INTO TODAY'S WORKOUT (15 PUSHUPS FOR EACH SESSION). THIS TIME I REALLY FEEL LIKE I'M WORKING OUT.

This is my pushup challenge, in which I am challenging myself to complete certain amount of pushups/day. This is how the count goes:

45 pushups/sessions x 2 sessions/day = 90 pushups/day

Due to my work schedule, I have planned to complete this challenge once in the morning and once more at night.

Well, this is how 'weak' and 'ugly' my truth is when it comes to fitness! I hope that by sharing with you my daily challenges, you are inspired to believe in yourself that you CAN be FIT and that FITNESS IS POSSIBLE EVEN FOR YOU!!!

<hr><a href='h
๐Ÿ‘  , ,
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vote your-acct "aaronmcheongg" "mfo155eo" 100 true
post_comment your-acct "re-aaronmcheongg-mfo155eo-20180427t045421078z" "aaronmcheongg" "mfo155eo" "" "your reply.." "{}" true

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· @aaronmcheongg ·
$0.04
PUSHUP CHALLENGE 2018 #8
<center><a href='https://d.tube/#!/v/aaronmcheongg/j5comvkx'><img src='https://ipfs.io/ipfs/QmUoviLBwNY5hrCYvSeEzsQEG25E6Vqc28cPnAv7AAxudT'></a></center><hr>

Hello everyone!

Date: 1/10/2018
Session: DAY
Pushup Count: 30 Pushups

Reflection: TODAY I DID 30 STANDING PUSHUPS WITH MY PALMS UPSIDE DOWN. WHEN I WATCH BACK THE VIDEO, I NOTICED THAT I'M ACTUALLY FLEXING MY WRISTS A LOT!!! EVEN THOUGH IT DOESN'T HURT OR CLICK LIKE PREVIOUSLY, I STILL FEEL THAT THIS IS UNHEALTHY AND UNSUSTAINABLE. FOR TONIGHT'S PUSHUPS, I'M GOING TO DO 30 USUAL STANDING PUSHUPS. EXCITED TO FIND OUT HOW IT GOES!!

This is my pushup challenge, in which I am challenging myself to complete certain amount of pushups/day. This is how the count goes:

30 pushups/sessions x 2 sessions/day = 60 pushups/day

Due to my work schedule, I have planned to complete this challenge once in the morning and once more at night.

Well, this is how 'weak' and 'ugly' my truth is when it comes to fitness! I hope that by sharing with you my daily challenges, 
๐Ÿ‘  , , ,
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vote your-acct "aaronmcheongg" "j5comvkx" 100 true
post_comment your-acct "re-aaronmcheongg-j5comvkx-20180427t045421081z" "aaronmcheongg" "j5comvkx" "" "your reply.." "{}" true

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· @aaronmcheongg ·
$0.03
PUSHUP CHALLENGE 2018 #7
<center><a href='https://d.tube/#!/v/aaronmcheongg/sn27viry'><img src='https://ipfs.io/ipfs/QmaZcTV76JzdQ3cc4UqqKSUMajxtn4PrjwJHCdcQeamhLw'></a></center><hr>

Hello everyone!

Date: 1/9/2018
Session: NIGHT
Pushup Count: 20 Pushups

Reflection: I DID THE SAME 20 STANDING PUSHUPS WITH MY PALMS UPSIDE DOWN. NOW IT FEELS MORE EFFORTLESS ON MY MUSCLES THAN MY WRISTS, SO I'LL INCREASE THE NUMBER OF PUSHUPS TOMORROW TO SEE IF IT HELPS TO WORK MY MUSCLES BETTER.

This is my pushup challenge, in which I am challenging myself to complete certain amount of pushups/day. This is how the count goes:

20 pushups/sessions x 2 sessions/day = 40 pushups/day

Due to my work schedule, I have planned to complete this challenge once in the morning and once more at night.

Well, this is how 'weak' and 'ugly' my truth is when it comes to fitness! I hope that by sharing with you my daily challenges, you are inspired to believe in yourself that you CAN be FIT and that FITNESS IS POSSIBLE EVEN FOR YOU!!!

*P.S: You are invited to tag a
๐Ÿ‘  ,
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vote details (2)

vote your-acct "aaronmcheongg" "sn27viry" 100 true
post_comment your-acct "re-aaronmcheongg-sn27viry-20180427t045421084z" "aaronmcheongg" "sn27viry" "" "your reply.." "{}" true

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· @aaronmcheongg ·
$0.03
PUSHUP CHALLENGE 2018 #6
<center><a href='https://d.tube/#!/v/aaronmcheongg/cjbegoz2'><img src='https://ipfs.io/ipfs/QmcWwr8qTDxzxrJU29KVAvy7BZekxVxWHAsg6foXAKSQeb'></a></center><hr>

Hello everyone!

Date: 1/9/2018
Session: DAY
Pushup Count: 20 Pushups

Reflection: THIS TIME I DID 20 STANDING PUSHUPS WITH MY PALMS UPSIDE DOWN. HONESTLY IT FEELS LESS TAXING ON MY WRISTS COMPARED TO THE USUAL PALMS, BUT THE MUSCLES FEEL SIMILAR. GOING TO TRY MORE OF THIS TO SEE HOW IT GOES.

This is my pushup challenge, in which I am challenging myself to complete certain amount of pushups/day. This is how the count goes:

20 pushups/sessions x 2 sessions/day = 40 pushups/day

Due to my work schedule, I have planned to complete this challenge once in the morning and once more at night.

Well, this is how 'weak' and 'ugly' my truth is when it comes to fitness! I hope that by sharing with you my daily challenges, you are inspired to believe in yourself that you CAN be FIT and that FITNESS IS POSSIBLE EVEN FOR YOU!!!

*P.S: You are invited to tag a frien
๐Ÿ‘  
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vote details (1)

vote your-acct "aaronmcheongg" "cjbegoz2" 100 true
post_comment your-acct "re-aaronmcheongg-cjbegoz2-20180427t045421086z" "aaronmcheongg" "cjbegoz2" "" "your reply.." "{}" true

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· @aaronmcheongg ·
$0.04
[UPDATE] PUSHUP CHALLENGE 2018
<center><a href='https://d.tube/#!/v/aaronmcheongg/sz49qgzt'><img src='https://snap1.d.tube/ipfs/QmPFgTK74ybpUpBeN8JzA5AA8oHHiPxStzsE2gCX9MyFcN'></a></center><hr>

HELLO EVERYONE!

UPDATE: 30 PUSHUPS/SESSION TWICE DAILY IS TOO MUCH FOR MY BODY (EVEN THOUGH I HAVE ONLY DONE THIS FOR 2 DAYS). SEEMS LIKE MY BODY HAS YET TO BE STRONG ENOUGH TO WITHSTAND THIS AMOUNT, THUS I'M TWEAKING MY REGIME TO BETTER CONDITION MY BODY (AND MY MIND). THIS WEEKEND HAS BEEN A GREAT REST DAY(S), TOMORROW I'LL TRY MY NEW REGIME. CAN'T WAIT TO SEE HOW IT GOES!

FOLLOW ME IF YOU WANT TO WITNESS MY PROGRESS DURING THIS PUSHUP CHALLENGE 2018 <3

<hr><a href='https://d.tube/#!/v/aaronmcheongg/sz49qgzt'> โ–ถ๏ธ DTube</a><br /><a href='https://ipfs.io/ipfs/QmPy91Nxoy1mAgdWdp6Sq5ZjfLUkXrHibC88eLVurNBxA3'> โ–ถ๏ธ IPFS</a>
๐Ÿ‘  
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vote details (1)

vote your-acct "aaronmcheongg" "sz49qgzt" 100 true
post_comment your-acct "re-aaronmcheongg-sz49qgzt-20180427t045421089z" "aaronmcheongg" "sz49qgzt" "" "your reply.." "{}" true

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· @aaronmcheongg ·
$0.05
30-Pushup Challenge #3
<center><a href='https://d.tube/#!/v/aaronmcheongg/skejut0r'><img src='https://ipfs.io/ipfs/QmP1Za18twrnjsvEEenhyQHG2F6pU3yeXreiH7VQ6REZYj'></a></center><hr>

Hello everyone!

Date: **1/5/2018**
Session: **Night**
Pushup Count: **26 Pushups**

*Reflection: I observed that my pushups are slightly better in its form, but it is still extremely tiring for me. My wrist hurts quite a lot (you can hear the clicking sound from my wrist in the background). Going to change up my workout strategies before I hurt myself even further.*

---

This is my 30-pushup challenge, in which I am challenging myself to complete 60 pushups/day. This is how the count goes:

30 pushups/sessions x 2 sessions/day = (30 x 2)/day = 60 pushups/day

I call this the 30 pushup challenge because I am currently targeting to complete 30 pushups straight within one session. Due to my work schedule, I have planned to complete this challenge once in the morning and once more at night.

Well, this is how 'weak' and 'ugly' my truth is when it comes to
๐Ÿ‘  , , , ,
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vote details (5)

vote your-acct "aaronmcheongg" "skejut0r" 100 true
post_comment your-acct "re-aaronmcheongg-skejut0r-20180427t045421091z" "aaronmcheongg" "skejut0r" "" "your reply.." "{}" true

View on official site
· @ivargereiko · (edited)
$24.85
WRITING GOALS FOR 2018 / BOOK RECOMMENDING TO READ
![IMG_2804.JPG](https://steemitimages.com/DQmfXqhzXF9xiSFAMaCMjSqTa3vRgc7ZS3qWRvaoXQqzWUn/IMG_2804.JPG)

Hello guys,

Today I wrote my goals for 2018, while chilling at swimming pool. So important every year to put on paper everything what is in mind. Truly believe it somehow help get brain more focused on achieving good things.

Alos I currently reading book "Oversuscribed" . It is about creating right minds set in valuing your own time and work. Amazing read, went through about 1/3 and can say already took for myself some principles to use in my fitness work.

If you guys have some recommendation abouy good 
books please write in comment, I will be so much greatful!! 

![IMG_2808.JPG](https://steemitimages.com/DQmVXp5b52HbHLGAXZF2dzDbxv3iLmToiaFeaZRuTmMDtdq/IMG_2808.JPG)

![IMG_2805.JPG](https://steemitimages.com/DQmRTtxF6Q968DZgRFVRAwiP12kPTUeEpTch4dtT4YKiWyi/IMG_2805.JPG) 

![IMG_2803.JPG](https://steemitimages.com/DQmdgLgTrQ857Z62tpaijLhbiW2QKaSKrySto46oip7GS79/IMG_2803.JPG)
๐Ÿ‘  , , , , , , , , , , , ,
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vote your-acct "ivargereiko" "writing-goals-for-2018-book-recimmending-to-read" 100 true
post_comment your-acct "re-ivargereiko-writing-goals-for-2018-book-recimmending-to-read-20180427t045421094z" "ivargereiko" "writing-goals-for-2018-book-recimmending-to-read" "" "your reply.." "{}" true

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· @aaronmcheongg ·
$0.04
30-Pushup Challenge #1
<center><a href='https://d.tube/#!/v/aaronmcheongg/x1rk137n'><img src='https://chappy.i.ipfs.io/ipfs/QmarUW14DgxnnhpEVXkhxduy23Zid6jd4Gy54UoQfALK8o'></a></center><hr>

Hello everyone! 

Date: **1/4/2018**
Session: **Night**
Pushup Count: **30 Pushups**

---

This is my 30-pushup challenge, in which I am challenging myself to complete 60 pushups/day. This is how the count goes:

30 pushups/sessions x 2 sessions/day = (30 x 2)/day = 60 pushups/day

I call this the 30 pushup challenge because I am currently targeting to complete 30 pushups straight within one session. Due to my work schedule, I have planned to complete this challenge once in the morning and once more at night.

*P.S: As you can see, this is Challenge #1 and I am struggling a lot with 30 pushups.

**P.S: Do you hear the clicking sound at the background? Yes, it's from my left wrist. My chiropractor informed me that my wrist is weak, hence the clicks. I suppose doing pushups the right way will help to strengthen my wrists too.. (but I'm too weak t
๐Ÿ‘  , ,
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· @gabrielepicfit ·
Basic nutrition to increase muscle mass (low income people)
Good morning friends of steemit this blog is dedicated for all those people who are in a gym and want to increase muscle mass but do not have money for large diets.
![](https://steemitimages.com/DQmVDZYgjofcRqorAMFkNbzJRehdYzZkreJmZHdGjke7Kh1/image.png)

It is necessary to keep in mind that physical improvement consists of 3 bases that are training, feeding and rest.
Food is the most important basis and at the same time the most difficult to meet, either because it is difficult to eat properly or because of the amount of money that must be spent to cover all the nutrients necessary for your physical improvement.

Currently in my country (Venezuela) we live a great economic crisis that makes it difficult to buy multiple foods, what most people do not know is that you can create a very nutritious food plan that is not so expensive.
Needless to say that the human body needs 3 basic nutrients for its best functioning and these are proteins, carbohydrates and fats.
![](https://steemitimages.com/DQmVzBMcmU2EzgGnotj
๐Ÿ‘  ,
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· @gabrielepicfit ·
HOW to choose your coach fitnees?
Becoming a personal trainer is not improvised from one day to the next.
![images (5).jpg](https://steemitimages.com/DQmejm8Mq3cmbXzNxhfKW4LYZpbdNfdb86GvqGtEt6AVk7w/images%20(5).jpg)

For anyone who has one of their plans to start training in a gym here I leave the information that will be very useful when choosing a personal trainer.

First of all in my years of experience as a coach and various courses I can tell you that in the world of fitness you can get from the most honest and prepared person to the biggest scammer that can exist, so I will provide you with very basic information that you have to take into account when talking with a preparer.
![Curso-para-entrenadores-personales-2017-de-CARDE-en-Viรฑa-del-Mar-Chile.jpg](https://steemitimages.com/DQmZ8xPiovAvLxiz6KmwhZ1tLPfL74PtqnZ6mCAFNvrLAgq/Curso-para-entrenadores-personales-2017-de-CARDE-en-Vi%C3%B1a-del-Mar-Chile.jpg)

When we get to a gym the first thing we look for is the person who is better physically, better silhouette, good arms and legs, tig
๐Ÿ‘  
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· @insideoutlet ·
$0.36
Core Oh So Sore! Hernia support is a must with multiple abdominal surgeries.
<center><a href='https://d.tube/#!/v/insideoutlet/24p6gc1e'><img src='https://dtube2.gateway.ipfsstore.it:8443/ipfs/QmTK7XvNrR9gFfDC4zH6ryoAENuHWQBjsRMrVesvNHBdVZ'></a></center><hr>

When I first started at the gym I struggled to hang with my own body weight.  Now I can complete 8 ร— 10 hanging knee raises alternating between normal (left side) and oblique (right side) albeit not without some face pulling. 

Given my abdominal muscles have been cut through more times than I can count on one hand it's not a bad effort. 

> Did you know your 50% chance more likely to develop a hernia after you have had abdominal surgery.

I always wear a hernia support garment and leggings with additional core support when trying new things or lifting heavy weights. 

<center> To see the video CLICK on the picture. <\center>

For move fitness motivation check out:
[Shoulder Day](https://steemit.com/dtube/@insideoutlet/z8sefz80)
[Push Up to Side Plank](https://steemit.com/dtube/@insideoutlet/0cgoo52q)

Please check out my hubby 
๐Ÿ‘  , , , , ,
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· @kellerkulturist · (edited)
$3.28
Stronglifts 5x5 review : my thoughts and experience on this routine
Before Iยดm going to share my opinion and experience on Stronglifts 5x5 a few facts about me:
-	I started to work out again in August 2017 after a two year break
( I had the break because I wanted to gain strength fast. The result of this behavior
  were problems with my right shoulder and my knees (completely recoverd now))
-	the reason for my restart is my moving from a bigger city to a small village with almost no sports to offer
-	I work out in a homegym (got a half rack, an used bench from a gym, some dumbbells, a barbell and plenty of weights ๐Ÿ˜‰)
-	my goal for the first three months of training was to build a solid base for further training methods 
-	sorry in advance for some mistakes, but my english is not the best ^^  at least iยดm trying :D

My opinion on Stronglifts 5x5:

I think that this routine is a very solid one for novice lifters or the returning one. Because of the high frequenzy of those basic movements like squats, bench and overhead presses and of course deadlifts this routine is a nice
๐Ÿ‘  , , , ,
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· @ivargereiko ·
$6.70
TRAINING WITH MR UNIVERSE
<center><a href='https://d.tube/#!/v/ivargereiko/r0l7mih0'><img src='https://gateway.ipfsstore.it:8443/ipfs/QmWJw7t984A8X6joHhMCvpVwCguwb49hdwnrC4SKYWTro5'></a></center><hr>

Hello Steemains,

Always great to push limits with someone who are much stronger... opening next level 

<hr><a href='https://d.tube/#!/v/ivargereiko/r0l7mih0'> โ–ถ๏ธ DTube</a><br /><a href='https://ipfs.io/ipfs/QmUyfTitBdjYh7JciKz6kkkzWsKDMqC3FEsSwup3GsKDuD'> โ–ถ๏ธ IPFS</a>
๐Ÿ‘  , , , , , , , , , , , , , , , , , , , , , ,
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· @ivargereiko ·
$9.63
60 kg INCLINE CHEST PRESS
<center><a href='https://d.tube/#!/v/ivargereiko/mm6o14a5'><img src='https://scrappy.i.ipfs.io/ipfs/QmP4fjeQSq4kDVZRFQeYDpcAC9oUxjWJt243mtTcHPyYxN'></a></center><hr>

Hello guys, 

Tried  shoulder press with 60 kg dumbbells. Power is slowly builded up this year. Soon bulking phase will be done and we start summer 2018 shredding series. 

<hr><a href='https://d.tube/#!/v/ivargereiko/mm6o14a5'> โ–ถ๏ธ DTube</a><br /><a href='https://ipfs.io/ipfs/QmSC8grPwX9vGtXySGJGzZ56HgA4xoG3G47P4hEdMysfxx'> โ–ถ๏ธ IPFS</a>
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· @different ·
Do we really EAT HEALTHY?
Before I start, I would like to say that this article is a product of changing my mindset and attitude, which is a result of constant education, raising awareness and gathering the information from a lot of sources and letting it grow inside myself.

![Untitled-design2.jpg](https://steemitimages.com/DQmYrruPht3cfWSY6yGgJhqkCNEr3hjFTMGm8XGjzXGTtHE/Untitled-design2.jpg)

Of course, I will use healthy in my article titles about recipes and food, especially when it comes to ranking by google and of course I will use it because Iโ€™m too small to go against google and I want more people to hear about Different through organic search, but I believe that healthy food does not exist.

The article reflects the way I look at things, based on experiences and situations that I sparked my mind.

<h3>What is healthy?</h3>

Through the years, I have slowly built my point of view on the concept of health. In the beginning, it was healthy food for me. This is healthy, this is unhealthy.

*Bread is unhealthy, chicken is health
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· @different ·
$0.10
Bench press โ€“ common mistakes
Bench press is one of the most important exercises in the universe, and Monday is the official day of this exercise, but not just one Monday but every Monday. Many beginners usually start doing this exercise without any knowledge. In todayโ€™s article we will try to cover the most common mistakes while performing this exercise.

![weights-179520_640.png](https://steemitimages.com/DQmdp8gdLAMXTZGU3kw9peEhCZx3dRSTHvSvGViHVxf5LsN/weights-179520_640.png)
*<a href="https://pixabay.com/en/weights-exercise-bodybuilding-179520/">Source</a>*

<h3>Asymmetric grip width</h3>

This is a classic, the bar is asymmetrical when lifting up, it is not going horizontal on itโ€™s way up. This can happen because of two things, the first is an asymmetric grip width: one hand grabbed the bar closer than other hand and here you go: asymmetric grip equals asymmetric lifting.

>It can happen when lifting heavy load

The second case when this misatke occurs is when you are lifting heavy load and your left or right side is not strong en
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