Meet our latest Insta-Stud, Benno Peters. He’s a certified fitness coach, physics and astronomy student and natural athlete. Check out more pics of this tasty Dutch treat below.
Stop saying you want to do something but you don't have any time to do it. I mean like, what are you doing at 7am? If it's important to you you will find time, you will find a way to get it done. If not, you will probably just find excuses. But I know for sure that you guys will find a way! ??? #nevergiveuponyourdreams
Let me tell you about the most comprehensive and systematic analysis of the causes of death ever undertaken, funded by the Bill & Melinda Gates Foundation. This study involved almost 500 researchers from more than 300 institutions in 50 countries. They examined nearly 100,000 data sources and found that eating more whole grains could potentially save 1.7 million lives, that more vegetables could save 1.8 million lives, and nuts and seeds 2.5 million lives. In my opinion some pretty serious evidence to eat a little healthier, don’t you think!? ???
Although going all out in the gym and training to failure can help you to build more muscle, you have to make sure that you’re recovering properly for long term progress. A study from 2006 looked at training to failure. They researched two groups that did the same training but only one group trained to failure. They found that the two groups made about the same progress, but the group that trained to failure was almost in an overtrained state. I hope y’all enjoy your weekend! ???
This pic, taken after diving at Zanzibar in Africa last summer, reminded me how much I love traveling! ?? Seeing the world, making all these unforgettable memories, meeting amazing people from all different kind of cultures is actually one of my big goals in life! What’s one of your goals you really want to make happen? ?? ??
Isn’t it that when your arms are getting bigger than your head you’ve completed the gym? Guess we’re almost there! But of course we keep on going tho!? • But on a more serious note tho, this is my physique at the moment, you might see that I’m a bit leaner, but I didn’t do a full mini-cut like I planned and that’s because I still want to get stronger. I think that doing what ever the hell I want, when I want it, is one of the reasons I'm still training after years with lots of love for fitness. I do encourage you to stick to the plan you make, but if you really find yourself getting more energy and more fun out of doing something else, just do that something else! Also, if you slow down your fat loss process, and don’t go too low in calories you can still make gains while doing so! #JumpOnTheGainTrain #FitnessInTheNameOfScience #BackOnYouTubeSoon
Work hard now, chase your dreams now. This might mean that you will have to put in most of your hours next to your 9-5 job or your study. But is it not worth it if this means that you can live your dreams. Life is too short for not living the life that makes you happy. And what do you have to lose, time will pass anyway.
I guess the shirt can’t handle the chest gains anymore! ? ??#FreeTheNipples • Today I want to share this powerful quote with you guys! "One of the things you can always depend on – this is one of the truths of the universe, and you heard it first from here – whatever we decide we want to do is what we do." -Morgan Freeman- I truly believe that we can do almost everything we want if we make the decision to do so and are committed to this decision. We control our own lives. Your decisions shape your life! I hope y’all have an amazing weekend! ???
How many times are you training your muscle groups per week? ? • A study from 2007 found that people with training experience may make the most muscle gains by training muscle groups 2 a 3 times a week. But those who are new to the gym may make even faster gains when they train muscle groups more often like 3-4 times a week! Full-body workouts are also really efficient for building muscle, in the beginning especially! Why don’t you give it a try? ? • I actually made a YouTube video (name of video: How many reps, sets, and what frequency) about this study from Wernbom and colleagues a little back. This is interesting research! If you want to know more about frequency or how many reps and sets are optimal, you can check the video, link in bio! ???
Today, exactly one year ago I started this amazing journey on Instagram! With being consistent and with dedication we have grown to over 64.000 people and over 1.000.000 likes which is absolutely out of this world for me. ? I want to thank you for joining and for the incredible support. ???? But, let’s get ready because this last year was only the introduction, the real journey is about to start. ??? #nextlevelshit • • A year ago I could’ve never dreamt of anything like this. I really believe that if we are willing to work we can create the life of our dreams. Seriously, you’re maybe looking at this I think by yourself, that I had this or that, that helped me achieve my goals. But guys, there is nothing special about me. The thing is, I worked, I sacrificed things, I focused on what really mattered to me. And this way you can achieve your goals too, you only have to make the decision to go after what you want and that nothing will stop you. Even when it all seems hopeless, you go through it. Hard work and knowing where you want to go are the only things you need to create the life of your dreams! #Work hard, play hard. #youguysarefreakingawesome ???
Yesterday was the best day to start. But you're lucky because today is the second best day. So you better start now! ??? ~ A lot of people who want to lose weight are cutting all the carbs out of their diet. You will lose weight with this method but it's only a short term solution. Your energy levels will drop drastically and the moment you get back to your normal diet you will gain most of the weight you've dropped. I would advise to go on a high carb diet with healthy fats and lots of protein if you're into fitness. Just consume a few hundred calories less than you burn on a daily basis and you will drop weight in a way that is sustainable. DM me for questions!
Researchers in Canada from the McMaster University compared a low- and high-carbohydrate diet. They found that those on a low-carb diet experienced less muscle growth than those on a high-carb diet because of higher rates of protein breakdown and lower rates of protein synthesis. Carbs will also give you the energy you need to destroy your workouts!
“I’m always asked, 'What's the secret to success?' But there are no secrets. Be humble. Be hungry. And always be the hardest worker in the room.” — Dwayne Johnson ??? • I have mad respect for this beast. And I think that this quote is so accurate for these days. People are always looking for shortcuts, don’t waste your time and fall for these short term results, look for real long term results that will last a lifetime! ?Don’t get me wrong, there are fast and slow ways to achieve your fitness goals, but the quick fixes that I’ve seen never give long term results! Trust the process, trust the science! ???
“You can have more than you’ve got because you can become more than you are. Unless you change how you are, you will always have what you’ve got.” — Jim Rohn – This might be one of my all time favorite quotes because of how powerful these words are! I really start to believe more and more that we can almost always change our situation and the results we get if we will change ourselves. I think that with this type of thinking we will get way better outcomes than if we would blame external factors and try to change the things that are outside of our control. Let’s focus on ourselves! ???
In 2009 a study showed that men who trained with heavy weights increased their metabolic rates in the following three days. These men that trained heavy burned hundreds of calories more than the men who trained with lighter weights. Keep training heavy guys! Be the strongest and best version of yourself!???#research
For more pics, follow @benno_peters on Instagram.