cesare
@cesare_shapable • 725,600 subscribers
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The biggest mistake people make when training glutes? Chasing the burn instead of progressive overload. A glute workout shouldn't leave you exhausted. It should leave your glutes exhausted. That's why the best exercises all have one thing in common: • easy to progressively overload • stable • repeatable • high tension Hip thrusts. Romanian deadlifts. Bulgarian split squats. Those exercises have built more glutes than every Instagram booty circuit combined. Stop chasing sweat. Start chasing strength. Fight me in the comments
cesare534,800 Aufrufe • vor 12 Tagen
Most of the supplement industry sells hype - powders and pills that don’t actually move the needle. But a handful of nutrients have been studied again and again, and the evidence is clear: they work. Here’s why they stand out: They support both health and performance (not just gym gains) They’re backed by decades of research, not influencer marketing They’re things your body actually uses daily - but you probably don’t get enough of through food alone Whether it’s better recovery, sharper focus, stronger immunity, or deeper sleep - these are the supplements that matter. • Follow me for more daily content like this
cesare2,600,000 Aufrufe • vor 1 Monat
Some fruits can leave you feeling great. Others can have your stomach feeling twice its normal size. But it’s not as simple as saying one fruit is “good” and another is “bad.” Different fruits contain different combinations of natural sugars, fibre and fermentable carbohydrates. And your gut won’t necessarily react the same way as somebody else’s. In the reel, we compare foods like: Banana and papaya. Grapes and pineapple. Apple and strawberries. Mango and kiwi. Some of these may be easier to tolerate for certain people, while others can trigger more gas and bloating depending on portion size, ripeness, your overall diet and your individual gut. So if one fruit consistently leaves you bloated, that doesn’t automatically mean the fruit is unhealthy. Pay attention to patterns. Look at portions. And figure out what actually works for your body. You don’t need to fear fruit because your stomach reacted badly once.
cesare1,600,000 Aufrufe • vor 1 Monat
Most people don’t struggle because they don’t know they need more protein. They struggle because they’re eating small amounts of protein all day long. Two eggs. A yogurt. A small chicken breast. It sounds healthy… But it rarely gets you to the 150–200g of protein many active people need. Instead of adding more meals… Upgrade the meals you’re already eating. Add egg whites to your eggs. Mix protein powder into your Greek yogurt. Double your lean protein at lunch. Same number of meals. Far more protein. More fullness. Better muscle retention. Less snacking. For busy people, that’s one of the simplest ways to make fat loss easier. What’s your daily protein target? 👇
cesare2,400,000 Aufrufe • vor 3 Monaten
Cravings aren’t always a lack of discipline. Sometimes they’re telling you something about how you’ve eaten that day. Craving sweets at night? Your meals may not have been filling enough—especially if protein was low. Craving everything in sight by dinner? You may have simply under-eaten all day. Craving salty foods? Before demolishing the bag, check whether you’re actually hungry or thirsty. Cravings aren’t a perfect diagnostic tool. But instead of automatically fighting them, look at the pattern behind them. Protein. Food volume. Hydration. Total calories. Fix the foundations and cravings often become much easier to manage.
cesare1,100,000 Aufrufe • vor 3 Monaten
Not all beef is created equal. People think beef automatically means high fat. It doesn’t. The cut you choose can literally double the calories on your plate. If your goal is fat loss, focus on cuts that give you: • more protein • less fat • better satiety Eye of round. Top round. Sirloin. Those cuts make staying in a calorie deficit dramatically easier. Does that mean ribeye is unhealthy? No. It just means it’s much easier to overeat. Healthy and fat-loss friendly aren’t always the same thing. What’s your favourite cut of beef? 👇
cesare977,400 Aufrufe • vor 4 Monaten
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