Ytaliz, Mumbai (2026)

20/05/2019

When it comes to building a solid chest, there are numerous exercises that are effective. Movements like incline presses, bench presses, and even cable flys are extremely effective, but so are bodyweight movements like pushups and dips. However, which one should you focus more on for the most gains? Well to be honest, both are really good and have their own benefits. They both work the chest, triceps and shoulders (specifically the anterior deltoids) while also working the core and involve synergistic muscular movements for complete body control. I would say the primary differences between them is that dips are very easy to overload through addition of weights using a dip belt where additional weight isn't as practical with pushups without a vest. With pushups, you have to go from progression to progression and these can feel like massive leaps. That being said, dips may also cause shoulder pain for some people and can only be done where there are dip bars compared to pushups which are a bit safer and can be done anywhere. Both are great, but have there own benefits and drawbacks. While I personally like incorporating both, I find dips to be more effective to overload the muscles while pushups are more of a finisher for me or ancillary work depending on the progression though you can certainly get similar results with pushups.
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07/05/2019

Squats, by nature, are a quadricep-dominant exercise but the hamstrings and glutes are also active. However, certain adjustments can be made to focus more of the work onto the quadriceps. If you take a narrower stance with the feet hip-width apart, the hips aren’t able to flex as deeply and the thighs are forced to stop at 90 degrees or less. The reduced angle of the hips forces the work onto the quads limiting the action of the hamstring and glutes.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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📌Hitting the Hamstrings⠀⠀⠀⠀⠀⠀⠀⠀⠀
The standard squat stance with the feet slightly wider than shoulder-width automatically focuses work onto the hamstrings. The hamstrings are activated through hip extension, meaning they’re at their most active as you straighten your legs and extend your hips. The wider your stance is, the deeper your hips will flex, therefore, exaggerating hip extension and forcing your hamstrings to activate.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The glutes are a tremendous source of power and strength, and if you can use their strength in a movement, you almost always should.⠀⠀⠀⠀⠀⠀⠀⠀⠀
Take a wider stance when squatting, such as 140-150 percent of shoulder width. This allows for greater posterior displacement of the hips⠀⠀⠀⠀⠀⠀⠀⠀⠀
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19/04/2019

Don't let the percentages here confuse you. They're just to illustrate that, when it comes to losing fat, the most important piece of the fat loss puzzle is nutrition.
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You see, a lot of people think it's all about cardio. They think it's about burning calories with HIIT, running, hiking, etc...
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And don't get me wrong. Doing cardio and being active 🏃 is definitely better than sitting on your b***y all day watching Netflix 📺.
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But not paying attention to what you're putting into your body is fat loss su***de. It’s just setting yourself up for failure.
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So if you want to lose fat optimally, then you NEED to make sure you're focused on your nutrition first. Next, you'll want to include some type of weight lifting or resistance training into your routine 🏋️. This will ensure you're building (or at least maintaining) muscle, and the weight you DO lose comes almost entirely from fat.
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Once those are dialed in, then you can think about maybe adding some cardio to the mix.
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15/04/2019

Complete Biceps Training
To fully stimulate a muscle, you must challenge it across its entire contractile range. And just doing a full range of motion (ROM) in the big lifts won't achieve this. Moving through a full ROM is very different than being challenged over a full ROM.

You see, muscles need to be worked in the mid-range, lengthened, and shortened position. Most exercises don't require you to produce a constant force at all points throughout the ROM. Changes in the length of the lever during an exercise mean that force differs across the range of motion.

To train a muscle at all points along its strength curve usually requires at least two, and often three, exercises. You don't have to do exercises for all three positions within one workout. If you train a muscle several times a week, you can distribute these exercises across multiple sessions.

Above is an example of an exercise for each point in the strength curve for biceps. -
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11/04/2019

Very interesting and instructive image. The chicken is worth for diet? Yes, it's perfect. But not all pieces of chicken are the same (skin vs piece of meat net) nor the ways of cooking it are (grilled vs fried, breaded, etc). Even so, the pizza always has to be the barbecue one, at least has chicken and helps us to build 😂😂😂😂
Stay Fit & Stay Healthy😍❤️
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09/04/2019

Fat Loss? 🤔💥
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BOTH ✅
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Now also keep in mind, you don’t have to choose one or the other...
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Nor should you limit yourself to one or the other just because it isn’t “your thing” 😌
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There needs to be balance 💯
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And of course, that opens up the convo to so many different things, but let’s chat about, weights, cardio, and fat loss 🧐
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Can you just lift weights and get shredded? ⠀
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Sure can! And I’ve don’t it before, but I’ve also gotten winded after walking up a long flight of stairs and that didn’t sit well with me 😂 ⠀
So I also work in some cardiovascular stuff here and there 🕺
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Can you lose body fat just from cardio alone? ⠀
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You betcha! But that raises the risk of losing muscle as well. And that’s typically not what people enjoy once they hit their goal weight — they lack the muscle definition in the places they want it most 😣
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Here’s a big takeaway for this topic as well:
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Dieting + excessive amounts of cardio + high rep “toning” / circuit workouts = the quickest way to lose fat AND muscle and wind up with the “skinny fat” look 😰
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So if you enjoy your runs or cardio workouts, great! Just don’t push it to any extremes and some form of strength training will be beneficial to maintain muscle ✅ ⠀
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And if you’re only into lifting weights, I suggest not to limit yourself to that only. Not only for your cardiovascular health, but also other areas of your fitness, like mobility, as well ✅ ⠀
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Cheers! 🙂
visit:www.ytaliz.com⠀⠀⠀⠀⠀⠀⠀⠀⠀

04/04/2019

We all know drinking water is important. But sometimes it's easy to get caught up in whatever you're doing and forget to drink enough water throughout the day. This could harm your performance.
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One research review suggests that athletes should prevent fluid loss of more than 2% of total body weight if they want to maximize performance [1]. Another study looked directly at strength training and found that mild dehydration can also negatively affect strength performance on the back squat [2].
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Luckily, there's a simple way to see whether you are well-hydrated. From the scientific literature, we know that the "Urine Color Chart" you see in the first picture gives a good indication of hydration status [3]. If you are within points 1-3, you are hydrated just fine. Once you approach point 6 or higher, it's time to start prioritizing hydration.
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For most people, simply drinking according to your thirst will put you in the right ballpark [4]. But if you do this and your urine color is not where it should be, make it easier for yourself to drink more water. Try keeping a water bottle at hand at all times to prevent forgetting to drink water
visit:www.ytaliz.com⠀⠀⠀⠀⠀⠀⠀⠀⠀

03/04/2019

TRANSFORMATION TAKES TIME💥
Transforming your body is NOT an easy task, despite what some “internet fitness gurus” and waist trimmer companies will claim.
In fact, transforming your body takes time. ⏳
Going from overweight or out-of-shape to “Summer Shredded” isn’t something you accomplish overnight. It takes months, or maybe even years.
But that reality should not discourage you — it should EMPOWER YOU! 🔥
👀 Think about it… if you know that it’s going to take 3-12 months to transform your body, then you’re prepared and have realistic expectations you can execute on.
If you believe your body will transform in 3 weeks, then you’re setting yourself up to be discouraged when it doesn’t happen. This is often when people quit.
But, you are NOT most people. 🙌🏼
You are different. And YOU are capable of transforming your body to look and feel your absolute best.
What you need to do now is put in the work. You need to find a fitness program that works for YOU, not just what looks good on paper.
This probably means…
💥 —> Flexible dieting and tracking macros
💥 —> Strength training 3-5 times per week
💥 —> Doing some cardio when necessary
💥 —> Staying hydrated and getting enough sleep
💥 —> Avoiding ‘quick-fixes’ and *magic* pills/powders
And if you do those things, and make smart adjustments over the course of the next few months, you’ll not only transform your body — you’ll be leaner, stronger and look amazing — but you’ll also transform you life, and you’ll FEEL BETTER than you ever have before.
❌ Stop trying to be perfect with it all, be consistent instead. ✅
📝 What are YOUR current fitness goals? I’d love to hear from you. Please comment your goals below. 👇
Double tap and tag a friend 👇⁣.⠀⠀⁣⠀⁣⠀⁣⠀
📌Turn On Post Notifications📌⁣
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18/03/2019

DOMINATE YOUR WORKDAY
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🔑Here are some DBT tips to dominate your workday, maximize productivity and stay moving throughout the day!⁣
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✅Start the day off right with a nutrient-rich breakfast to fuel your brain and body. I like to have a veggie omelette in the morning with a side of slow digesting carbs like oatmeal etc.⁣
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✅Morning workouts, something as simple as yoga, mobility or a quick cardio or lifting session can kickstart your mood and focus for the day. Enjoy the endorphin rush all day long 😈⁣
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✅Make a TODO list early in the day and choose the three most important things you need to get done. Work on those tasks with work-break cycles and perform your DBT stretches between your cycle.⁣
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✅ Maximize productivity by removing distractions from your desk and avoiding mindless web browsing. Keep your phone away while working and wifi off unless you need it to research the task at hand.⁣
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✅ Take frequent breaks and get your body moving. Go for a walk, get coffee etc. The key is to rest your eyes from screen-time and get moving 🚶‍♂️⁣
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✅ Alternate between periods of sitting and standing throughout the day. I like to alternate depending on the task for example I like to read sitting and write standing.
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16/03/2019

How to grow your legs using the leg extension machine. I think that the leg extension machine is a great way to end the workout.
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It should be used with light weight and control so you can contract fully at the top of the movement. If your butt is leaving the pad, you are using a weight that is too heavy.
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14/03/2019

“You can feel sore tomorrow or you can feel sorry tomorrow. You choose.”
What do you choose?
Hit the Follow and like this post for more inspirational quotes like this 🙌 -
Tag a friend who needs a challenge💪
Stay Fit & Stay Healthy😍❤️
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13/03/2019

Way to Reduce Body Fat
Keep supporting💪🏻
Stay Fit & Stay Healthy😍❤️
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Ytaliz

20/05/2019

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