Zach Myles

9 weeks of a calorie deficit: ☑️
Well, here's the result of the 9 week cut for summer, and I am damn proud of it🙏 It really is the greatest feeling to set a long(er) term goal, stick with the process, and actually accomplish it🔥
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Goals give us direction in our lives. To have an end point helps you to see the finish line, and therefore see the path to that finish line🏁 It isn't easy. You may feel like giving up over and over. But in those moments you learn who you really are and what you're made of😈 If yiu don't have any goals, sit down and think of something you want to accomplish, then figure out the path to your success 🙌

If you had shown me these pictures a year ago, I would have thought "oh my god, nothing has changed, nothing's working I look terrible"...funny how life moves and you grow, mature, and progress🤔 Down 6 pounds in the past 3 weeks and feels great. Confidence is up, strength is still where it needs to be, and feeling just really good🙏
If you are starting a weight loss journey, please PLEASE make sure that the motivation is not self-destructive in nature. You can be unhappy with how you look, but if you dislike who you ARE, being skinny will not change that. You are worthy and able to do WHATEVER you want. Set goals, have confidence in yourself, and take control of your life🙌💯

Word of the Year: DISCIPLINE!
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As most of you know, I've always been a big advocate of motivation. What I've realized recently is that it is a load of BULL if you don't take action!! It's easy to *want* something, but without discipline, that feeling fades and you're left with nothing.
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Discipline: completing what you set out to do long after the initial feeling fades😤
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Let's keep these resolutions and make this year the greatest one yet💯

So the cut's working pretty well😅 2 weeks down and already seeing differences! Definitely had a break from it for the birthday festivities down the shore, but tomorrow's back to business!!
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If you're trying to lose weight or just have any goal in general, balance is the name of the game!⚖️
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It's easy to get caught up in what you're doing and get lost in the noise, but you gotta remember to slow down, take a breath and BALANCE your goal with the rest of your life!
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That doesn't mean ignore your goal or sabotage what you're doing; it just means work WITH your goals and enjoy your life during the process😎 Happy weekend everyone!💪

Lil bit of a pre-birthday shoulder/leg pump earlier today and I can barely walk😅 Been working each body part (arms, shoulders, chest, back, legs) 2 times a week since the end of prep and I think it's paying off...(hi rear delts👋😄)
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It's pretty cool when you start to understand the human body and what it's capable of because it opens doors for you to start eating and living TOWARDS GOALS🏁 Rather than crash dieting and then going back to the old ways, it needs to become a sustainable lifestyle that works WITH you! Whatever that lifestyle is, as long as you're enjoying life, everything else is secondary🙏

FINALLY hitting legs again after a couple months off because of various injuries and DAMN does it feel good!!😤 The ego needs to be put aside and things have to move slowly, but progress is progress and you gotta appreciate every bit of it🙌Wound up working up to 315 for 1 rep without a belt which, after that long of a break, I'm proud of💪Not a PR by any means, but it's something! As frustrating as it can be to start small, it's a NECESSITY and if you're persistent, crazy things can happen😈

When you climb a mountain and see that view, the only thing to do is flex💪😂 I've been pretty absent from social media the past 2 weeks or so because and I went on the Birthright trip to Israel...and it was such a relief🙌 The trip was more lifechanging than I could have ever imagined and got me back into the mindset I needed to be in. One thing that's gonna change is the content on this Instagram👌 I kinda got caught up in the fitness culture and strayed away from what this page is really for: motivation, inspiration, and encouragement to accomplish whatever you want in life🔥Be on the lookout for more positivity than you could ever imagine in the coming posts😈(oh yeah, started a 6 week mini-cut today so it's the start of a new journey😎)

🏃ON OUR WAY🏃
Left the house for the airport before the 11 hour flight to Israel and, since it's , we just HAD to stop by for some custard😍 For those who didn't see my story a couple of days ago, and I are going on the Birthright trip to Israel today for 10 days! Going on the trip would have been amazing alone, but being with my little brother makes it that much cooler🙌Gonna enjoy ALL the food and (hopefully?) be able to lift in a hotel gym? We'll see, but if not so be it! Gonna enjoy this little social media break for a while and see everyone on the flip side😎

👌EFFECTIVENESS👌
Damnnnnnn back at it again with the !! Brought to you by the most tank of all time😤This week's exercise: Lateral Shoulder Raises (or just lateral raises)😎 This is a really common exercise for people to do, but more often than not it can be done MORE EFFECTIVELY than it's often performed!
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The shoulders have 2 primary movements: to RAISE (side (or lateral) and rear deltiods) and to PRESS (front deltoids). Lateral raises work the lateral delt by raising them UP from the side of your body (abduction)! These 2 pictures seem the same, but this slight variation will go a long way😈
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❎ In the first picture, you can see that the dumbbells are in line with/above the shoulders
❎ When you do raises this way, it still hits your side delts, but it recruits a lot of other muscles (traps, forearms) to help with lifting the weight
❎ This can also possibly strain your neck if you're not careful!
✅To make it more EFFECTIVE, pull your shoulder blades back when you start and put your hands near the BACK of the dumbbell
✅Raise your arms up with a slight bend in your elbow, keeping the dumbbells BELOW your shoulders
✅Go to the top of the range of motion (just below parallel to the ground), and bring your arms down
✅Repeat for however many sets/reps you're aiming for! (If you wanna be destroyed, try 6 sets of 20 as your first exercise😂)
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It'll take some practice, so lower the weight, do 15-20 reps like this, and really FOCUS on using your side (lateral) delts! Keeping the bend in your arms helps to make sure you're using your lateral delts💪 Just 2 more days til Israel AWWWW YEEAAAAHHH🙏😎

👆ANOTHA ONE👆
Realized I haven't posted a picture of the signature Zach pose in a lil bit, so here it is again😂 The 2 things that the judges at the show told me to grow were my back and shoulders, so in order to do that, I've been hitting those (and everything else) EXTREMELY hard😈 Today's shoulder/arm day literally felt like my arms were gonna pop off my body😅 The way to do that? Do every exercise with sets of 20 with just 30 second of rest in between😱 After the first exercise (6x20 lateral raises), I was already torched...but there was a whole workout left, so the only thing to do was GRIND IT OUT👊 ----------
In order to grow/strengthen something you want to improve, you MUST be throwing a crapload of volume at it. Wanna squat more? Squat AT LEAST 2 times a week. Bigger arms? Throw a little extra bis/tris at the end of each workout. Growth happens when you FORCE it to happen💪 Push past your mental limits and reap the rewards🔥

🙏APPRECIATE THE GOOD🙏
So the majority of you guys don't know this (unless you watched my Story from last night), but I registered to be a background actor for TV shows, movies, whatever they need! And yesterday was my first gig😎 It was super fun but there is a LOT of sitting around😂 When I got to the holding location, after having a stressful day and then driving into NYC at 5pm on a Friday (0/10 do not recommend😫), I decided to stay positive and test out the Law of Attraction...and then I was able to get a parking spot ACROSS THE STREET from the location! In New York City!! (Parking is crazy in the city for those who don't know New York🚗) Stay positive and crazy things happen😏
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The best thing about awareness is that it allows you to be aware of things that happen in life. They don't just happen coincidentally, everything happens for a reason🙏Either it's a reward or a lesson! You can learn from every situation about the world around you, so take the time to APPRECIATE what you have in your life, rather than thinking about what you lack😁Like I appreciated the beautiful sunlight of today by taking a flexing picture outside😂 What is ONE THING you appreciate in your life right now??👌🙌