Home MOTIVATION GYM CRUSH | JULIA GILAS Julia Gilas - Make muscles, not excuses MOTIVATION GYM CRUSH | JULIA GILAS Share on Facebook Tweet on Twitter JULIA GILAS INSTAGRAM: juliagilas SNAPCHAT: Jgilas.com FACEBOOK: Julia Gilas Julia Gilas – Make muscles, not excuses Julia Gilas – Building Strength, muscle and lose fat in the same workout: Staging.Staging, 1, 2, 3.Warm up: The warm up should include monster walk, (warm up your hips), and each exercise below for some reps.Stage 1, Strength3 to 4 reps, heavy. If you can get more than 4 reps raise the weight.Rest 90 seconds between each exerciseBulgarian Split Squat:Shoulder pressGluts bridgeClose GripRepeat stage 1 for 3 roundsStage 1: The goal is to build strength. Extra rest time is ok in Stage 1. Don’t rush Stage 1.Stage 2 – building muscle8 reps, moderate weight. Make sure you get 8 reps.60 second rest or less. Do not rest more than 60 seconds between each exercise.Bulgarian Split SquatShoulder PressGlutsBridgeClose Grip.Stage 2 goal, control the weight, muscle building.Repeat Stage 2 for 3 roundsStage 3 – Fat burnJumps: 12 reps explosive: Squat down 3/4 of the way and jump as high as possible.Push ups: As many reps as possible, go to failure.Abs: leg lifts: As many reps as possible, slow, try and hold legs straight.Cable abs: Light weight, squeeze your abs hard.This exercise will pump your heart, and you should feel your abs.Repeat Stage 3, 3 times.Staging is very effective. You’ll train for strength, muscle, and fat burning in the same workout.I recommend this once per week, this is hard.Make sure to have carbs and whey protein after you finish this killer workout. Julia Gilas – #lifeisgood Your future is created by what you do today, not tomorrow. When you sweat, your body undergoes a series of processes that allow for the release of toxins and an increase in metabolism. Tip for the day A natural carb-blocker: Take 200-300mg Alpha Lipoic Acid with every carb meal. Sweating has never felt so good. @sweetsweatusa Black always “IN” Bodysuit from @fashionnova My white dress from @fashionnova Trimming down my thigh area with the help of my @sweetsweatusa sweat stick and thigh trimmers. Love my dress from @fashionnova Julia Gilas – Good morning everyone Dance. Smile. Giggle. Marvel. TRUST. HOPE. LOVE. WISH. BELIEVE. Most of all, enjoy every moment of the journey, and appreciate where you are at this moment instead of always focusing on how far you have to go. Julia Gilas – I want to thank everyone who has signed up for my online coaching. I’m all booked up! I’m going to be online answering my clients questions now. Email me if you want to reserve a spot for the next time Love my new outfit from @fashionnova Julia Gilas – I am not sure about the afterlife… BUT just in case I am brining a change of underwear. A healthy outside starts from the inside. My sportswear from @optimussportswear Julia Gilas – Some people grumble that roses have thorns; I am grateful that thorns have roses. Amazing ab workout with my @sweetsweatusa stick waist belt. If you’re not using Sweet Sweat during your workouts, your missing out on all the “sweaty fun”!!! Selfie time -every time #happyfriday P.S. My hot sportswear from @optimussportswear #happysunday P.S. Very happy I found the hottest workout wear! It’s from @optimussportswear Sometimes you just need brutal honesty to get you moving! Good morning everyone ! #happyfriday Here is a pic I like from my last shoot with Robert Norton at my fav studio @avenue5studio Downtown San Diego P.S. Thank you @krfitness_team_no_limits for my abs Sweating has never felt so good. @sweetsweatusa + outdoor workout = perfect body What you do today can improve all your tomorrows. Ralph Marston Sustainable weight loss is a complete lifestyle change, not a 12 week eating plan. Julia Gilas – Our team @krfitness_team_no_limits kicked ass on @europagamesexpo this year! Girls placings Karla Bravo @karla1bravo 4th novice c, Julia Gilas 3rd novice C, Janna Breslin @jannalifts 1st Novice C, 1st open D and the 2015 Europa overall bikini champion, Gloria Friedley @gloriafriedley 5th open A, Katherine Reitchel @bluefire23 1st Novice B, 2nd Open B class Thank you @krfitness_team_no_limits for taking us on another level #europagames #europagamesexpo I do love rain Julia Gilas – Sweet Sweat is a topical gel that targets problem injured areas by improving circulation, motivation & sweating during exercise. And let me tell you first hand, @sweetsweatusa REALLY WORKS! I’ve never sweat so much before! 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