Jesse Li Fitness
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12/15/2022
🔥Throw back Thursday🔥
On the left is a photo from highschool, before I stepped foot in a gym. I weight between 150-160lbs.
On the right is a more recent picture, after 8 years of consistent training, where I’m sitting at about 202lbs.
These are the 3 biggest tips I have if you want to transform your body yourself!
1. Learn how to effectively train and eat: progressing with compound exercise, executing workouts with safe form, and making sure your nutrition aligns with your goals will ensure that you’re not spinning your wheels when you’re investing in your health!
2. Stay consistent: training to see change in your body is a marathon, not a sprint, especially if you want to keep your progress long term. Someone doing a few workouts each week over long periods of time will always see better progress than the person who chooses to take on too much too soon and burn out within the first few months of training
3. Make sure you’re having fun! Set goals for yourself, bring some friends to join you during your workouts, and take gym selfies when you are feeling yourself! Time flies when you’re having fun, so if you’re having fun, before you know it, you’ll be seeing your own body transform too!
If you’re looking for workout/nutrition guidance for your own transformation, shoot me a DM!
Happy Thursday Everyone!!
12/13/2022
Smiling because I’m going on a bulk during cookie season 🍪❄️🎄
There are two ways to bulk:
1. Dirty Bulk: consuming a very high surplus of calories (+500) to gain weight quickly. This approach typically doesn’t involve tracking and usually involves putting on excess fat while you’re gaining muscle
2. Clean bulk: eating a modest calorie surplus (250-500) to gain weight at a slower pace. This typically involves tracking your nutrition so that you keep fat gain to a minimum.
Both strategies have pros and cons, and should be implemented depending on factors like how long you have been training for, your experience with dieting back down, how much body fat you are currently holding, etc.
If you’re looking to gain muscle/ tone up your fame and want a structured approach to reach your goal, hit me up!
If you have any questions about bulking, comment below!
Have an awesome day everyone!🔥🔥🔥
11/04/2022
Happy đź’Ş Fit Fam!
Just checking in with some stats from this morning:
Weight-200.2lbs
Arms-18in
Waist-31in
Sometimes folks get too hung up on the number on the scale, when they are building muscle and losing weight. Taking measurements is an important tool we can use to measure meaningful progress. Don’t forget to do your check ins to stay on track!
+90lbs x 7 Weighted Pull Ups
Hitting some weighted pull ups today for my heavy compound lift. This isn’t a volume PR for me, but I have never hit this weight for 7 reps at my current weight before.
If you’re trying to get better at pull ups, here are some tips that can help clean up your form:
1. Think about driving your elbows towards the floor: sometimes I see folks trying to do pull ups by pulling down with their hands instead of their elbows which can cause your biceps, a small muscle, to do more work than they should. Leading every pull with your elbows get your lats, a much larger muscle, to do more of the work in this exercise which is what you want if you want to get strong in this exercise
2. Think about bringing your sternum (right below your lower chest) to the bar: this adjustment should get your torso into a more leaned back position, which once again helps us engage our lats better in the pull up
Try these tips out next time you hit pull ups and let me know how they feel! Have an awesome Monday Everyone!
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