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BJ Gaddour

Bio Fitness expert/entrepreneur Former fatso turned cover model Former Men's Health fitness director โฌ‡๏ธSUMMER SWOLE ๐Ÿ’ช๐Ÿผโ˜€๏ธ๐Ÿ’ป๐Ÿ“ฑ


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Bret "Glute Guy" Contreras PhD

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Dave "The Band Man" Schmitz

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๐ŸŽ™THE WEEKLY BJ PODCAST Episode 18: ALL GAIN, NO PAIN with Bill Hartman (@BillHartman_net)! โž–โž–โž–โž–โž– Bill Hartman is a world renowned physical therapist and strength and conditioning coach. He recently turned 50 and took it upon himself to recommit to his health and fitness in the face of 2 complete hip replacements and bad dietary habits. He got shredded and has since maintained sub 10% body fat levels. What he learned along the way is enlightening. โž–โž–โž–โž–โž– The topics covered include: - How to work around injuries - His ALL GAIN, NO PAIN principles - Why traditional stretching sucks - The key to recovery as you get older - And much more! โž–โž–โž–โž–โž– Please follow Bill on Instagram @BillHartman_net and visit her website: https://www.BillHartman/net โž–โž–โž–โž–โž– The first 18 episodes of my FREE weekly podcast are now available on iTunes, Stitcher, Soundcloud, Podbean, Overcast, & Google Play. Please be sure to subscribe and provide a 5-star rating and review if you dig it. โž–โž–โž–โž–โž–

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TAPAS! โž–โž–โž–โž–โž– Hereโ€™s what my wife & I shared for dinner ๐Ÿดtonight: โž–โž–โž–โž–โž– - Salad ๐Ÿฅ— - Truffle fries ๐ŸŸ - Lamb meatballs - Chicken ๐Ÿ— empanadas - White bean soup ๐Ÿฒ with egg ๐Ÿณ - Paella ๐Ÿฅ˜ โž–โž–โž–โž–โž– ๐Ÿง One of the most important things I teach my members of is how to incorporate flexible dieting. Itโ€™s a critical component of making fitness a lifestyle. โž–โž–โž–โž–โž– ๐Ÿ”ฌThe weekends on my program are higher carb days strategically integrated with metabolic bodybuilding GAINZ workouts. This way the extra carbs & calories can be pushed towards growth & recovery. โž–โž–โž–โž–โž– ๐Ÿ“Youโ€™ll also notice itโ€™s not an excuse to eat like a total pig ๐Ÿท! I still get my in but treat myself to a few things Iโ€™ve been craving over the course of the week like fries ๐ŸŸ ... one of my faves! I actually didnโ€™t end up eating much of the rice ๐Ÿšbecause the soup & salad filled me up. โž–โž–โž–โž–โž– I love โค๏ธ to eat and I know many of you do to. The beauty of regular exercise and strategic nutrition (carb/calorie cycling) is that you can still eat the foods you love & be social while supporting your fitness goals. Donโ€™t ever let some of these robot ๐Ÿค– personal trainers tell you otherwise! Love you guys & and have a beautiful weekend! โž–โž–โž–โž–โž–

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6 SWEET SLIDEBOARD MOVES FOR LEG DAY! โž–โž–โž–โž–โž– My premium slideboard is from @ultraslide but you can modify with any fitness sliders or use socks ๐Ÿงฆ on a wooden floor or furniture sliders on carpet. โž–โž–โž–โž–โž– 1๏ธโƒฃSliding split squat switches 2๏ธโƒฃSliding mountainโ›ฐclimbers 3๏ธโƒฃSliding deficit reverse lunges 4๏ธโƒฃSliding 1-leg hip-hinges 5๏ธโƒฃSliding goblet lateral lunges 6๏ธโƒฃSliding 1-leg leg curls โž–โž–โž–โž–โž– ๐Ÿง These lower body moves are super low-impact & high-return. Even the mountain โ›ฐ climbers will smoke your quads due to the friction of the slideboard. Try any combination of them at your next or hit them up as a metabolic bodybuilding circuit. โž–โž–โž–โž–โž–

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๐Ÿ‘2๏ธโƒฃHIP-WALK UPโฌ†๏ธGRADES! โž–โž–โž–โž–โž– ๐Ÿ”ฌHip walks are great ๐Ÿ‘๐Ÿผ to strengthen the lateral hips and improve knee stability. Iโ€™m using the hip thruster loop from @bretcontreras1 & bands from @dave_rbt โž–โž–โž–โž–โž– ๐Ÿง But these 2 variations tie-in both the hips & shoulders & everything in-between. โž–โž–โž–โž–โž– โœ…Move 1 is an anti-rotation hip walk where you fight to keep the band at your sternum as it pulls you inward. Your deep abdominal stabilizers & obliques will be LIT ๐Ÿ”ฅ AF! โž–โž–โž–โž–โž– โœ…Move 2 is a mini-band overhead walk which will torch your shoulders and upper back and is great for overhead athletes. The key is to keep your ribs and shoulders down, abs crunched, and biceps ๐Ÿ’ช๐Ÿผ aligned with your ears๐Ÿ‘‚throughout the drill. โž–โž–โž–โž–โž– ๐Ÿ“I like work periodsโฒof 30-60 seconds. Use them as starters, finishers, or plug them into a circuit. โž–โž–โž–โž–โž–

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๐Ÿคฎ3 GRUESOME ABS EXERCISES! โž–โž–โž–โž–โž– ๐Ÿ“First thingโ€™s first: glute-ham roller from @sorinex & bands from @dave_rbt โž–โž–โž–โž–โž– 1๏ธโƒฃBanded Ab Rollouts 2๏ธโƒฃBanded Rolling Leg Curls 3๏ธโƒฃBanded Rolling Knee Tucks โž–โž–โž–โž–โž– ๐Ÿ”ฅI like sets of 10-20 reps or work periods of 30-60 seconds. Try a circuit of these with minimal rest between moves to change your life. โž–โž–โž–โž–โž– ๐Ÿง Adding the band tension gives peak tension at peak contraction for the abs and lats on move 1, lower hamstrings and high calves on move 2, & abs and hip flexors on move 3. GET SOME! โž–โž–โž–โž–โž–

Instagram Image by BJ Gaddour (@bjgaddour) with caption : "#TBT to when we were the ONLY car ๐Ÿš— with the top down on the 405 in LA ๐Ÿ˜‚#405 #LA #SoCal #ChevyCamero #Tourists" at Los Angeles, California - 1761019867715474410

to when we were the ONLY car ๐Ÿš— with the top down on the 405 in LA ๐Ÿ˜‚

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๐Ÿ”ฅI MELT FACES๐ŸคชIN SMALL SPACES! โž–โž–โž–โž–โž– ๐Ÿ This bodyweight complex will spank you into shape in no time. For the first move, do either pullups or inverted rows based on fitness level and equipment access. ๐Ÿ“NOTE: This is one of the last times youโ€™ll see me do pullups in my wifeโ€™s bathroom ๐Ÿ˜‚โž–โž–โž–โž–โž– ๐Ÿ’€ A complex is where you flow between 2 or more moves using the same training too (bodyweight in thus case)l and minimal rest & transition between moves. โž–โž–โž–โž–โž– ๐Ÿง It allows you to get a lot of work (training density) done โœ… in a short period of time. It also allows you to use resistance training moves in small spaces to get insane cardio and metabolic conditioning. โž–โž–โž–โž–โž– ๐Ÿ’ช๐ŸผThis was the bodyweight complex from todayโ€™s SUMMER SWOLE workout. My heart โค๏ธ rate was peaking in the high 160โ€™s and this will get you gassed fast ๐Ÿ’จ. But theyโ€™re relatively easier to recover from and donโ€™t require a lot of weight to get a killer training effect. โž–โž–โž–โž–โž– Thereโ€™s a method behind the madness ๐Ÿ˜ก to all my programs at ๐Ÿ’ป๐Ÿ“ฒ ๐Ÿ“ Get the full workout details with sets, reps, etc. and join my SUMMER SWOLE today (direct link in my bio) for only $9.69/month, cancel anytime. And as long as you remain a member, you have access to all past & present content site-wide. โž–โž–โž–โž–โž–

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๐ŸšจItโ€™s NOT just about body fat %!!! โž–โž–โž–โž–โž– ๐Ÿง Itโ€™s also about your individual body fat patterning, or where you hold it most. โž–โž–โž–โž–โž– ๐Ÿ“Iโ€™ve had a lot of you who have lost a lot weight/fat message me about your trouble spot areas and how to get rid of them. โž–โž–โž–โž–โž– โœ…For example, that annoying low abs fat that hangs down on you during planks or mountain climbers. Well, my low abs fat hangs on those moves too... and I stay pretty lean year-round. โž–โž–โž–โž–โž– ๐Ÿ’ช๐ŸผWhat Iโ€™m getting at is there are people with higher body fat %โ€™s than me with less belly fat than me. Maybe they store more in their legs or hips or arms. I know I store more in my lower abs, love handles, and face so those areas will always be the last to go. โž–โž–โž–โž–โž– Unless Iโ€™m ripped to the bone ๐Ÿ– I can pinch an inch and have to deal with that low abs flap. In most cases, the extra level of dietary sacrifice & exercise volume it takes to eliminate these stubborn areas isnโ€™t worth it for me. And Iโ€™d probably have to take drugs ๐Ÿ’‰๐Ÿ’Š or get surgery๐Ÿ”ช or get photoshopped to permanently get rid of it... but thatโ€™s just not me. โž–โž–โž–โž–โž– And itโ€™s especially not worth it for other people who donโ€™t make a living in fitness. Trust me- nobody cares about it but you. โž–โž–โž–โž–โž– Thereโ€™s always a balance between your goal ๐Ÿฅ… and the level of sacrifice youโ€™re willing to make to achieve it. If itโ€™s not sustainable and/or it negatively impacts other aspects of your life, itโ€™s probably not worth it. โž–โž–โž–โž–โž– And donโ€™t forget that as annoying as it may be to pinch that last inch, you are already a 1%er if thatโ€™s your biggest fitness problem. PERSPECTIVE, PEOPLE! PERSPECTIVE!

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GUARANTEED SWAMP ๐Ÿ’ฆ ASS! โž–โž–โž–โž–โž– ๐Ÿง Band (or cable) pull-throughs are a great way to train the hip-hinge pattern and build your glutes and high hamstrings. They are also less stressful on your spine than other deadlift variations. โž–โž–โž–โž–โž– ๐Ÿ”ฌI recommend rounding your upper back at the top of the move. This allows you to keep your ribs & shoulders down and abs crunched plus it promotes a posterior pelvic tilts which increases glutes ๐Ÿ‘ activation. โž–โž–โž–โž–โž– ๐Ÿ“I like sets of higher reps in the 15-20+ rep range. Use it as a warmup/mobility/activation drill, filler, or accessory move or plug it into a circuit. โž–โž–โž–โž–โž– ๐Ÿ’ช๐ŸผTag a swolemate who wants dat swamp ass! โž–โž–โž–โž–โž–

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๐Ÿง THE BEST LUNGE YOUโ€™RE NOT DOING! โž–โž–โž–โž–โž– ๐Ÿ’ช๐ŸผThe band-resisted forward lunge is one of the most underutilized & underrated lower body exercises on the planet ๐ŸŒŽ โž–โž–โž–โž–โž– ๐Ÿ”ฌThe band tension pulls you forward into the lunge position increasing the deceleration demands. Then you have to push back against the band resistance to return to the starting position which increases the acceleration demands. โž–โž–โž–โž–โž– ๐Ÿฆ๐Ÿฆ„Your quads & glutes will be LIT๐Ÿ”ฅ AF. It will also jack up your heart โค๏ธ rate and metabolism, especially when you combine it with dead ๐Ÿ’€ weight like I am with the BULGARIAN BAG ๐Ÿ’ผ. This move is also ideal for those who play court ๐Ÿ€ or field ๐Ÿˆ sports due to the function carry over of deceleration into rapid change of direction. โž–โž–โž–โž–โž– Bands from @dave_rbt โž–โž–โž–โž–โž–

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1-2-POW๐Ÿ’ฅ โž–โž–โž–โž–โž– ๐ŸฆDay 8 of Phase 1 of SUMMERโ˜€๏ธSWOLE๐Ÿ’ช๐Ÿผ features a unique iso-explosive tempo. Using lighter loads than normal, you hold the stretched position for 2 seconds before performing the concentric portion of the rep as explosively as possible. โž–โž–โž–โž–โž– ๐Ÿ”ฌSince Force = Mass X Acceleration, as long as you accelerate a lighter load faster ๐Ÿ’จ you can create the same amount of force (possibly more) as with heavy weights. But unlike heavy weights, this training is easier on the joints and easier to recover from. โž–โž–โž–โž–โž– ๐Ÿฆ„Todayโ€™s SHRED workout provides the right blend of fast-twitch fiber training, time-under-tension, and metabolic conditioning. Itโ€™s purposefully designed to maximally stimulate fat loss (especially when combined with the optional starter and finisher cardio protocols) without impairing recovery for the more intensive GAINZ workouts on the weekend. 3 of the moves are shown in the videos above. โž–โž–โž–โž–โž– ๐Ÿง Thereโ€™s a method behind the madness ๐Ÿ˜ก to all my programs at ๐Ÿ“ Get the full workout details with sets, reps, etc. and join my SUMMER SWOLE today (direct link in my bio) for only $9.69/month, cancel anytime. And as long as you remain a member, you have access to all past & present content site-wide. โž–โž–โž–โž–โž–

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๐ŸŽ™ THE WEEKLY BJ PODCAST Episode 17: Overcoming Heart โค๏ธ Failure with 26-Year Old Bodybuilder Andrew Jones (@fitnesswithaj)! โž–โž–โž–โž–โž– This episode will serve you up a big dose of perspective with an extra helping of gratitude. Andrew Jones (AJ) is a 26-year old bodybuilder and fitness model with one helluva story to tell. After a viral infection in college pushed him to heart failure, Andrew was forced to carry an artificial heart in a backpack just to keep him alive long enough to receive a heart transplant. He's now thriving with a new heart and spreading the love and fitspiration through his work as a motivational speaker and founder of Hearts At Large. โž–โž–โž–โž–โž– The topics covered include: - How to not give up when facing insurmountable obstacles - The mindset you need to adopt when starting over - How organ donation transcends race, religion, politics, etc. - AJ's best back training tips (his back is jacked!) - And much more! โž–โž–โž–โž–โž– Please follow AJ on Instagram @fitnesswithaj and please consider supporting his organization! โž–โž–โž–โž–โž– The first 17 episodes of my FREE weekly podcast are now available on iTunes, Stitcher, Soundcloud, Podbean, Overcast, & Google Play. Please be sure to subscribe and provide a 5-star rating and review if you dig it. --------------