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Profile of @legionath - Legion Athletics

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2326 51 Sep 24, 2017 Tysons Corner, Virginia

What did everyone train today?! 💪🏼Comment below #legionsquad

2169 37 Sep 24, 2017 Gaithersburg, Maryland

Not all proteins are created equally. We fortified THRIVE not only with exceptionally high quality vegan protein sources, but also with 10 vitamins and minerals, both strict meal plans and vegan diets are lacking in. . Shop THRIVE now by clicking the link in the bio.

2002 9 Sep 23, 2017 Tysons Corner, Virginia

If you want to know how to boost your muscle recovery and gain muscle and strength faster, then you want to keep reading. . If you’re not fully recovering from your workouts, you’re going to gain muscle and strength slower than you should. . Heavy weightlifting places a lot of stress on the body that goes beyond muscle damage. It impacts your joints, glycogen stores, and nervous and endocrine systems, and it leaves a residue of systemic fatigue and inflammation that accumulates over time. . 1) Eat enough calories. If you don’t eat enough, your body can’t do many things as efficiently, including everything it needs to do to recover from your workouts. Thus, if you want to maximize muscle recovery, then you need to make sure you aren’t in a calorie deficit. . 2) Eat enough protein. A good rule of thumb is 0.8 to 1.2 grams of protein per pound of body weight per day, with the lower end suitable to those eating at maintenance or in a calorie surplus, and the higher end suitable to those in a calorie deficit. . 3) Eat enough carbohydrates. In other words, a low-carb diet creates an environment in your body that’s less conducive to post-workout recovery. Now, in terms of how many carbs you should be eating to boost muscle recovery, the general rule is around 0.8 to 2.5 grams per pound of body weight. . 4) Get ~8 hours of quality sleep every night. Much of what your body does to recuperate and rebuild happens when you sleep, which is why studies show that sleep deprivation directly inhibits muscle growth and can even cause muscle loss. The bottom line is if you’re going to get the most out of your training, then you need to get a minimum of 7 hours of sleep every night, and 8 to 9 hours is better. . The Bottom Line on Boosting Muscle Recovery: . If you want to build a great body, then you have to subject it to a lot of intense and strenuous workouts. . You also have to make sure that your body can recover from those workouts, though, and be ready for each successive wave of training. . Follow the simple steps outlined above and you'll recover better ever than before.

2085 8 Sep 22, 2017 Tysons Corner, Virginia

Are you struggling to lose body fat? . Have you looked relatively the same despite months on end of dieting? . Are you uncertain of how to see the scale drop and get the body you want? . This is sadly more common than not with the amount of misleading information there is floating around the internet now a days. What fat loss mistakes are you making? Comment below and we'll point you in the right direction.

2150 22 Sep 22, 2017

Congratulations jls7279 🎉🎊 Email me at cory with your shipping address. . We've teamed up with Crave Clean to offer you a Protein Packed Brownie bundle! . 2 lucky winners will score: -Chocolate Peanut Butter Whey+ -Strawberry Banana Whey+ -Fresh Protein Brownie Variety Pack(Skinny smores, Skinny me, Whey2go, PB Whey, GooWhey, and Ripped Whey) . To enter: Like this post, follow both accounts, and tag a friend! . *For 3 additional entries, mention this giveaway on your story. . PS. . One winner will be selected from our account and one from their account craveclean, so be sure to enter on their page as well. . Winners will be announced on Friday 9/22!

2325 294 Sep 21, 2017 Tysons Corner, Virginia

Before: January 2016 185 lbs 30%+ BF . After: June 2017 150 lbs 10.2% BF . "I have never been happier or felt more confident and prepared to face whatever it is the day brings, every day." . That's what Brent told me after following my Bigger Leaner Stronger program for the last 4 months. . Even though technically he's "only" lost 8 pounds while on the meal plan service (more weight was lost prior to starting the service), as you can see, has completely transformed his physique and is now in the best shape of his life. . So cool, right? 🙂 . Now, one of Brent’s realizations was just how powerful consistent meal planning is. . It’s one of the biggest “secrets” to losing fat and building muscle with ease, and that’s why I offer a custom meal plan service. . Sign up today and let’s get YOU your best body ever: . All you have to do is search Muscle for Life Meal Plan.

2097 14 Sep 20, 2017 Tysons Corner, Virginia

Build muscle and lose fat at the same time. . It sounds so simple, right? Why shouldn’t we be able to do it? . Well, some people say it’s a fool’s errand. Others say you need to follow “special” forms of dieting and training. Others still say it takes steroids. . They’re all wrong. . Building muscle and losing fat simultaneously (or “body recomposition,” as it’s often called), isn’t beyond the power of us mere natties. . It’s doable, and it doesn’t require esoteric knowledge, fancy or newfangled methodologies, or drugs. . Today we're going to tell you just 5 steps that you can implement now to help you understand how body recomposition works and exactly what to do to build muscle and lose fat at the same time. . Read the full article by clicking the link in the bio and searching "Body Recomp"

2147 19 Sep 19, 2017 Tysons Corner, Virginia

When we set out to create WHEY+, we wanted to achieve several things. We wanted to maximize the amount of protein per scoop and minimize the amount of carbohydrates and fat.⠀ ⠀ If you’re like us, you don’t like “wasting” calories on carbs and fat in protein powders.⠀ ⠀ We’d rather eat those calories, not drink them.⠀ ⠀ We wanted it to be free of lactose, artificial sweeteners and flavoring, gluten, MSG, and GMOs.⠀ ⠀ Many people are lactose intolerant to some degree, so a lactosefree whey protein means all-around better digestibility and fewer upset stomachs.⠀ ⠀ While artificial sweeteners may not be as harmful as some people claim, research suggests that regular consumption of these chemicals may indeed be harmful to our health. ⠀ A gluten-free diet is unnecessary for most people, but those with celiac disease or a legitimate gluten sensitivity must avoid all forms of gluten.⠀ ⠀ MSG is often used to hide the natural bitter flavor of whey, and we’ve chosen not to include it in WHEY+. ⠀ The safety of MSG is the subject of ongoing scientific discussion, but research has shown that some people experience uncomfortable symptoms upon eating it and that it can be neuroactive in the brain when consumed in high dosages. ⠀ ⠀ And, in general, GMO foods certainly aren’t as dangerous as alarmists would have us believe, but a large number of respected scientists believe more research should bedone before we fully integrate them into our food supplies and diets.⠀ ⠀ We wanted it to come from cows that weren’t treated with hormones or antibiotics.⠀ ⠀ Similar to artificial sweeteners, milk from cows treated with such drugs may not be as bad as some people claim, but there is scientific evidence that it may increase the risk of disease in humans. ⠀ ⠀ We wanted it to have an outstanding taste and mouthfeel.⠀ ⠀ Too many all-natural protein powders taste mediocre at best, so we wanted to create something that you will actually look forward to drinking.⠀ ⠀ Well, that’s exactly what we’ve done with WHEY+.⠀ ⠀ Click the link in the bio to shop now!

2164 22 Sep 19, 2017 Tysons Corner, Virginia

Congratulations she.beast.sarah !! Email me at cory with your shipping address and the flavors of Whey+ you'd like 😉🙏🏼 . Can something this delicious still be macro friendly? You bet! Which is why we've teamed up with You Fresh Naturals to offer you the chance to win the following: . 2 lucky winners will score: . -A Variety Pack of Muscle Butters, Muscle Frosting, A Muscle Oat Sampler, & Protein Popcorn . -Two tubs of Whey+ . To enter: 1. Like this post 2.Follow BOTH legionath and youfreshnaturals 3. Tag 3 friends who loves food - specifically #peanutbutterlovers . *For 3 additional entries, mention this giveaway on your story. . PS. . One winner will be selected from each page so be sure to enter on both youfreshnaturals and legionath . Winners will be announced tomorrow! Good Luck!

2253 130 Sep 18, 2017 Tysons Corner, Virginia

“I am MUCH more confident. People approach me in the gym and ask for tips now. I have even had people offer to pay me to design them a workout program.” That’s what Brad told me after completely changing his body in 12 months following my Bigger Leaner Stronger program and the Year One Challenge. . After spending his early 20s at a hefty 280lbs, Brad lost 100 pounds, but didn't know how to keep it off without massive amounts of cardio. . He program-hopped for 10 years because he didn't understand how to properly diet but once he discovered BLS, he packed on 35lbs of muscle without adding even an inch to his waist! . Plus, he nearly doubled his strength on all of his key lifts. Way to go, man! . Brad only really started making progress, however, once he took control of his diet, which is why I offer a custom meal plan service. . We guarantee your satisfaction, too. Either you love the service and get the results you want, or you get your money back. . If you want to finally take control of your body, sign up today. All you have to do is search "Muscle for Life Meal Plan"

2079 9 Sep 16, 2017 24 Hour Fitness - Tysons Corner Super Sport

Summer might officially be over but that doesn't mean you have to wait until 2018 to begin working towards your dream body. What's one fitness goal you currently have and what're you doing right now to get closer to this goal? Comment below!

2302 46 Sep 15, 2017 Equinox Tysons Corner

We all know the key to losing body fat is burning more calories than you consume. And while most of you have a solid understanding of how to do this in the weight room, don't forget about the activity you do outside of exercising. . This is better known as non-exercise activity thermogenesis (NEAT). . This is the energy expended for everything we do that is not sleeping, eating or sports-like exercise. It ranges from the energy expended walking to work, typing, performing yard work, undertaking physical tasks and fidgeting. Not only do these add up but the amount of calories you burn by just moving around more can help you burn more fat faster. . Here are some tips that we think can help you increase your NEAT PLUS if you're really motivated and are looking to increase energy expenditure, you can always add in a finisher at the end of your workout. . Comment below what you do to increase your daily non-exercise activity. 🔥

1954 24 Sep 14, 2017 Tysons Corner, Virginia

Today is the last day to save 20% on our preworkout Pulse! 🔥 Click the link in the bio to shop now and SAVE!

2051 18 Sep 13, 2017 Tysons Corner, Virginia

What do you take first post workout? Recharge or Whey+?! Comment below!

2168 30 Sep 13, 2017 Tysons Corner, Virginia

😂 Tag a friend

2576 52 Sep 12, 2017 Tysons Corner, Virginia

Today we honor the thousands of souls that were lost 16 years ago, as well as the heroic first responders. #NeverForget

2089 1 Sep 11, 2017 National September 11 Memorial & Museum

Now through Wednesday save 20% on our preworkout PULSE . Use the link in our bio to shop now: . Blue Raspberry 🖲 Watermelon 🍉 Green Apple 🍏 Fruit Punch 🍒🤛🏼 Grape 🍇 . #PoweredByPulse

2068 41 Sep 11, 2017 Tysons Corner, Virginia

"What foods are high in protein?" . This is a question we get semi-frequently within our community therefore we wanted to put together something and offer up some options that if you're not already, you can begin incorporating into your diet. . What are some of your favorite protein-packed foods? Comment below!

2715 45 Sep 10, 2017 Tysons Corner, Virginia

If you’re having trouble progressing with your squats and/or leg development, then you might be able to benefit from pause squats. They’re exactly what they sound like--a squat with a short pause at the bottom--and they’re useful for several reasons: . 1. They help you build more power out of the bottom of the squat, which is where we get stuck. 2. They help train in proper technique because if your form starts to slip--if your back starts to bend, knees start to cave, or torso starts to tip--you'll know right away. 3. They help improve skill with the movement because they force you to slow down and be more mindful of what you’re doing, which is an effective way to improve motor learning in any physical activity. Here's how I personally like to use pause squats in my routine: . I usually start my leg workout with a warm-up routine followed by 3 sets of heavy squats in the 4-6 rep range (or 2-3 rep range, depending on how I’m programming). I then drop the weight by 20 to 25% and do 3 sets of pause squats, usually in the 4-6 range as well. I then typically move on to more hamstring-centric work like lying hamstring curls or split squats. How about you? Have you tried pause squats? How have they worked for you?

2275 17 Sep 8, 2017 Equinox Tysons Corner
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