(adsbygoogle = window.adsbygoogle || []).push({});

Statistics

Liya 🌺 fitness_liya fitness_liya Posts

fitness_liya. Stick to a *healthy* diet, not a fad diet. At the end of the day, calo

Stick to a *healthy* diet, not a fad diet. At the end of the day, calories are calories. If you want to lose weight, you should be in a caloric deficit not going on a carb less diet. ive gotten just a couple of DMs asking if I do meal programs since I’ve made my workout program available. The answer is no. Your diet is should be tailored to your goals. However, you should eat Whole Foods. When I say Whole Foods, I mean foods that don’t come out of a box. My personal goal is to eat more foods that were grown on a farm whether that be my fruits and veggies or protein or starches. Also, swipe to see a hungry kitty 😃

Share 128 5
fitness_liya. Let’s talk about 2019. How is your year so far? Are you accomplishing

Let’s talk about 2019. How is your year so far? Are you accomplishing your goals and your resolutions? My resolution was pretty simple: become the best version of my self I can possibly be. I’ve spent so much time comparing myself to other people social media. What if I could be more like her? She seems so fit, so smart, so organized. Her life looks so put together. Instead of putting myself down, I used that as fuel for motivation. My life will never be perfect but with a little bit of optimism, maybe it can get a little better. Lemme tell y’all, i started working out early, reading a little bit more (I used to be such a book worm and it all stopped during high school), I go on more walks, I cook more vs going out, I’m taking care of my skin and it’s never been better, and most importantly, I feel happier and healthier. Life sucks you guys. As Jim Carrey once said, “I believe in depression. But I also believe that if you don’t: exercise, eat nutritious food, get sunlight, get enough sleep, consume positive material, surround yourself with support, then you aren’t giving yourself a fighting chance”. It doesn’t have to be about depression, you can just be stuck in a hole. You’re unmotivated, you feel stuck; life is totally beating the crap out of you. Get up, get some endorphins in you, and do something for yourself. *photo credits to weheartit.com*

Share 85 2
fitness_liya. The photo on my left popped up on Snapchat memories. Three years ago a

The photo on my left popped up on Snapchat memories. Three years ago and thirty pounds lighter 😅 I see people on social media always post stuff like “it’s ok to take breaks. It’s ok to move at your own pace.” And I only half agree with that. It’s important to learn how to take a break and not to quit. I used to take loonggggg breaks and when I’d get back into the gym, my strength decreased and I lost muscle and it felt like starting over. I believe in consistency, hard work, and dedication. My sister gets my butt up at 5:30 every morning 😋 lol but my point is that if you don’t put in consistent effort, you’re not going to get where you want to get. It’s just the hard core truth. You have to work, and sweat. You won’t look cute in the gym so stop trying to. You have to push yourself whether that be an extra set, or adding on more weights. I can’t stand when people only go to the gym 1-2 times a week and then complain they don’t see any progress. And I certainly can’t stand when influencers tell you that in order to achieve your goal body, you have to starve yourself, that in order to grow you have to do at home exercises, and that you can half ass everything. It’s not true. You have to provide your body nutrition, if necessary you can use supplements to help you out (not necessary but it helps), you have to bust your butt. And that’s the truth. Have a Good Friday! Go pick up something heavy 😊

Share 319 10
fitness_liya. Good morningggg! Dumbbell leg workout coming at you guys! This workout

Good morningggg! Dumbbell leg workout coming at you guys! This workout is perfect for days it’s packed in the gym and you don’t have to time to wait around for racks to open. Method: 1) squats 2) deadlifts 3) RDLs 4) swings Not pictured: glute bridges and frog thrusts If you wish to add a finisher, lunges are the perfect exercise to finish with. Enjoy 😊

Share 193 8
Advertisement
(adsbygoogle = window.adsbygoogle || []).push({});
fitness_liya. Happy Weekend friends!! I’ve had such a great productive day. Even hit

Happy Weekend friends!! I’ve had such a great productive day. Even hit the gym for a little impromptu back session. Exercises from today: 1. Deadlifts: I started at 135 and worked my way up. Really trying to work up my strength as I haven’t been doing enough of that in the past. 2. Rows: my favorite back exercise!! 3. Hyperextensions: for the lower back. Y’all will feel this like no other, I promise you that. Hope you guys have a great rest of the weekend!

Share 295 8
fitness_liya. Recently I came across this photo on the left from an anniversary dinn

Recently I came across this photo on the left from an anniversary dinner a couple years back. It’s crazy to me because back then I was so proud with how far I’ve come along at the gym. My goal was to put on weight in a healthy manner. I was 95 lbs and on the verge of being under weight. Putting on weight was extremely difficult for me. Now, here I am. Still busting it in the gym but 120 lbs. the scale to me is just a number but it is a number I am proud of. Having a fast metabolism makes it soooo difficult to gain any sort of weight. Here are a few tips that I’ve mentioned before and I’ll mention again and again: 1. Eat A LOT. Don’t just start binge eating. Listen to your body in terms of when you’re hungry and when it’s time to stop. If you just start binge eating you’ll definitely gain weight but you’ll gain more fat than muscle. Listen to your body and eventually, your body will demand more food and your calorie intake will increase progressively. 2. Don’t skip breakfast ever. Wake up earlier for a half hour, make yourself scrambled eggs, toast, butter it up or whatever you like to do. An extra meal is extra calories. 3. Carbs are your best friend more than anything. I stuck to brown rice, oat meal is great, any sort of grains (quinoa, buckwheat, etc), whole wheat and whole grain bread, potatoes, oh and granola for yogurts and smoothies! Little things to just increase your caloric intake. 4. Eat a healthy snack before bed! I personally LOVE Greek yogurt before bed. It’s some extra protein and it’s delicious and your body will use it for muscle recovery while you sleep. 5. Supplements: you don’t need supplements unless you feel like you aren’t getting an adequate amount of the supplement you need. The only supplements I take are protein when I missed a meal or anything like that and BCAA’s during leg days because those are brutal and I needed it to recover in time for the next leg day. 6. CONSISTENCY IS KEY 🔑. That goes both ways in terms of diet AND exercise. Be consistent and discipline yourself. 7. Last but not least, rest days are more important than the days you workout. Allow time for your muscles to recover after strenuous activity.

Share 637 30
fitness_liya. My entire body is sore so today I decided to go easy on myself. Here a

My entire body is sore so today I decided to go easy on myself. Here are a couple of exercises you can incorporate into your routine if you want to target your glutes: 1. Squats: This exercise involves the quads a lot but it also involves your glute muscles. If you’re looking to tone that muscle or grow it, I think this exercise is a must regardless. 2. Dumbbell squats: this is a play on straddle lifts. Try this one out. 3. Glute bridges: a variation of the hip thrusts and a major glute isolation exercises. I love hip thrusts and they are an essential glute exercise but if you only do hip thrusts it gets boring and your body gets too used to it. Play with variations and your muscles will feel it.

Share 311 7
fitness_liya. Trying out new things this week: purple potatoes. They taste a lot lik

Trying out new things this week: purple potatoes. They taste a lot like regular potatoes except I feel like they have a little bit of a more dull taste. I can’t really describe it. But they’re pretty good, nonetheless. Made this essentially to clean out the fridge a bit and eat up my groceries before I go for another run. Honey garlic shrimp (I love shrimp if you can’t tell), with tomatoes that I eat with everything lol, edamame, and of course, the potatoes. Simple & healthy 😊

Share 167 4
fitness_liya. Last summers baby muscles 😂 really have to get serious about leaning

Last summers baby muscles 😂 really have to get serious about leaning out this summer but the problem is that I love food and hate cardio 🤦🏼‍♀️

Share 321 7
fitness_liya. Heelloooo long time no see friends 💁🏼‍♀️ This last month has been qu

Heelloooo long time no see friends 💁🏼‍♀️ This last month has been quite busy for me. I wrapped up school with a TON of homework and finished my finals. One of my best friends got married, it’s graduation season, I got engaged (still on cloud 9 ☁️), and I’ve just been settling into a less busy schedule. I’m finally back in the gym, finally getting back to a healthy diet and routine. Now to the food: Low carb simple dinner ✨ I’m a sucker for carbs but I’ve been dying to try zucchini noodles for a while as it is my favorite veggie. First off, I’ve stopped cooking with oil so much. I use a little with meat, and a drop with my veggies. I pan fry everything and fry all of my veggies with water. It gives it a roasted effect and honesty still tastes amazing. With zucchini noodles, you don’t need any water or oil because it lets out so much water when you cook it you might just have to drain some of it. This meal is simple and delicious because I’m just running around doing cleaning and organizing before I hit the gym. I’m SO excited to be back. It’s time to whip this body back into shape 💁🏼‍♀️

Share 131 5

Quads 🔥 My favorite muscle group to train!! ❤️ Exercises: 1️⃣ squats 2️⃣ front squats: I hate this exercise with such a passion but they are the best for quads 3️⃣ hip thrusts: I always include some variation of this exercise in all of my leg days 4️⃣ chair squats: another one I hate but it burns so good. As you can see, my form is quite questionable. Try to do this without shaking your knees. Slow and steady. Practice without any weights. 5️⃣ leg press: do not lock your knees. 6️⃣ leg extensions Like and save for later ❤️ hope you enjoy!

Share 243 16
fitness_liya. Smith Machine Leg Day ✨

Should you be doing workouts on the smith mac

Smith Machine Leg Day ✨ Should you be doing workouts on the smith machine? Personally, for me it comes down to preference. I prefer to not use the smith machine. For me, it feels completely unnatural and performs entirely different than actual weights. However, if I don’t have all the time in the world to wait for a rack to open up, I’ll get my workout done on a smith machine. Exercises: 💕 squats: you can play with different variations. 💕 RDLs: I recommend standing on a plate or two or a box because it doesn’t go low enough. 💕 front squats: not pictured. 💕 kneeling squats: one of my favorite finishers. Hope you enjoy! 💙

Share 266 11
Advertisement
(adsbygoogle = window.adsbygoogle || []).push({});

Good morning! Left: 2017 Right: 2019 Looking at myself in the mirror, I don’t really see a difference. But transformation photos don’t lie so take lots of them! I will try to have a workout video out later, I promise! I haven’t been posting anything this past week because I was so busy studying. The end of the semester is approaching and honestly It’s really been stressing me out. It went by so fast and there’s still so much work to be done. I hope all of you enjoyed your Easter. I personally did not restrict myself with the food. I ate so much and none of it was really healthy. I don’t really feel guilty. It is important to eat healthy and stay on track to reach your goals, but it’s also important to allow yourself to enjoy yourself.

Share 585 49

⭐️ bridal shower vibes ⭐️ First things first, I’d like to thank everybody who inquired me about the workout routine. I’ve gotten so many requests and it’s such a blessing to see how many women follow me, and it’s even more of a blessing to be able to work on the same routine with them. When making the announcement about it, I asked you to send me your goals. I’ve tweaked the routine slightly to each of your goals. However, I was in shock over how many women say they want that big butt and slim waist. There’s nothing wrong with wanting that. Hey, I want that. Lol. But I know you’ve developed that desire for that physique watching other girls on Instagram who photoshop to achieve that look. Some waists in photos look so small that it would be impossible to look like that in real life unless you had your lower ribs removed. Ladies, learn to love your body. It’s the only one you’ve got. Even when you are working to achieve a better physique, if you don’t learn to appreciate the current one you have, it’s going to be really difficult for you. You will become unmotivated and you’ll feel like you’re just not good enough. But you are. If you want better, go get better. But learn to be comfortable in your own skin.

Share 372 13
fitness_liya. ANNOUNCEMENT 
As my Instagram story mentions, I will be releasing my v

ANNOUNCEMENT As my Instagram story mentions, I will be releasing my very actual routine to my followers for FREE! All you have to do is DM me or email me at tuzliya98@gmail.com. When you DM me or email me, please tell me what your fitness goals are. Are you trying to build muscle or get stronger? What muscle area do you want to focus on? I am SOOOO excited for this! I am shredding for the summer and am doing this routine as well. It’s sooo cool to get the opportunity to do it with you guys too!

Share 263 5

SHOULDERS/ TRICEPS • I’m really forcing myself to work on upper body this summer even though I absolutely hate it lol. It’s time to get to werk 👏🏻 • Exercises: 1️⃣ face pulls 2️⃣ standing military press 3️⃣ lateral raises superset front raises 4️⃣ tricep pull downs superset underhand tricep pulldowns • Make sure you like and save for later ❤️

Share 285 4
fitness_liya. Abs, abs, abs!!! •
I was really in the mood to do some ab work tonight

Abs, abs, abs!!! • I was really in the mood to do some ab work tonight. I hate, HATE training abs but I do need to work on strengthening them. • There is a misconception that in order to get abs, you have to over train them. I’m here to tell you that , that is completely false. Yes, training abs will help as it does help them grow. But, whether your abs show or not is completely dependent on body fat percentage! • So, how do we get abs then? • DIET: you need a proper, nutritious diet. No, you do not have to eat salad three times a day. In the past, I’ve achieved abs through a caloric deficiency and proper nutrition: this includes ALL of the macro nutrients. • This little mini workout I did at home consisted of three exercises: • 1️⃣ traditional sit-ups • 2️⃣ scissors • 3️⃣ leg raises • Please be sure to like and save for later! ❤️

Share 264 10
fitness_liya. Just a couple exercises from today’s leg day.
I’ve been so motivated t

Just a couple exercises from today’s leg day. I’ve been so motivated this week so I’m excited about all of the gains I’ll make this spring/summer 😝 _______________________________ #fitfam #fitness #fitnessmotivation #fitlife #fitnessjourney #workout #workoutvideo #workoutmotivstion #lowerbodyworkout #legworkout #bootyworkout #fitchick #squats #squatbooty #glutes #healthylifestyle #happiness #positivevibes #citylife #chicago

Share 302 9