Rob Riches

The Hidden Cost of Food: Why Protein Burns More Calories

Title: The Hidden Cost of Food: Why Protein Burns More Calories
Runtime: 0:54
Date posted: Jun 24, 2025
Description: Your body pays a price to process food — but not all foods cost the same.

This is the Thermic Effect of Food (TEF) — the energy your body uses just to digest and absorb what you eat.

Here’s the breakdown:
Fat: ~3% of its calories are burned during digestion — it’s metabolically cheap and easily stored.
Carbs: Cost about 10% to process.
Protein: Demands the most — 20–30% of its calories are burned just accessing it.
That’s a big de...

Targeting the Lateral Head: V-Grip Pushdowns Explained

Title: Targeting the Lateral Head: V-Grip Pushdowns Explained
Runtime: 0:45
Date posted: Jun 22, 2025
Description: If you want full, dense triceps, don’t overlook the V-Grip Cable Pushdown. This version emphasizes the lateral head of the triceps—that outer sweep that gives your arms width and that finished look from all angles.

The key is in how you execute it:
Rather than just going through the motion, push down on the V-grip like you’re pressing up in a close-grip bench press. Lock in your elbows, keep the reps strict, and focus on that peak contraction at the bottom.

...

4 Triceps Exercises for Complete Arm Growth (All 3 Heads Targeted) | Smart Training at 41

Title: 4 Triceps Exercises for Complete Arm Growth (All 3 Heads Targeted) | Smart Training at 41
Runtime: 8:36
Date posted: Jun 20, 2025
Description: Today I’m taking you through my go-to 4 triceps exercises — the exact ones I used during my competition years and still rely on now, at 41. These exercises are picked with intention — each one targets a specific head of the triceps: long, lateral, and medial.

If you want arms that are strong, defined, and well-balanced — not just big — this is how you train smart.

Plus, after the workout, I’m answering 5 of the most common triceps questions and myths I hear,...

Still one of the most underrated triceps builders in the game.

Title: Still one of the most underrated triceps builders in the game.
Runtime: 0:42
Date posted: Jun 17, 2025
Description: I see so many lifters today prioritizing single-arm cable work — and while cables definitely have their place in a structured program, let’s not forget about the classics… like the dumbbell triceps kickback.

Free weights like this allow for more natural joint movement, deeper muscle activation, and force you to stabilize throughout the full range — especially important when isolating the long head of the triceps.

This movement is all about clean, controlled reps...

This Old-School Curl Builds INSANE Biceps (Scott Curl Explained)

Title: This Old-School Curl Builds INSANE Biceps (Scott Curl Explained)
Runtime: 0:41
Date posted: Jun 15, 2025
Description: A slight variation from the classic preacher curl — this version is performed on a vertical pad for maximum control and zero momentum.

I slow down the eccentric (lowering phase) to fully stretch the fibers and carve out that high, rounded bicep peak.

This movement was popularized by Larry Scott — the first Mr. Olympia — and it’s still one of the best for pure bicep shape and peak.

💪 Don’t have a vertical pad? Use an incline bench for dumbbell p...

Why I’m Eating 4,000 Calories a Day… and Still Getting Leaner

Title: Why I’m Eating 4,000 Calories a Day… and Still Getting Leaner
Runtime: 0:56
Date posted: Jun 13, 2025
Description

What 10 Pounds of Body Fat Really Looks Like 👀

Title: What 10 Pounds of Body Fat Really Looks Like 👀
Runtime: 0:40
Date posted: Jun 9, 2025
Description: It’s easy to say “I want to lose weight,” but seeing it in front of you?
This is 10 lbs of body fat — equal to about 35,000 calories.

So… how do you lose it?
Break it down:
➡️ Burn 200 calories a day through movement
➡️ Cut 150 calories from food
That’s 350 calories/day — and over 100 days, that’s 10 lbs.

But here’s the truth:
That formula works best if you're carrying 35–50+ lbs of body fat.
As you g...

This Isn’t a Workout. This Is War | Battle Rope Training at a WWI Gun Battery

Title: This Isn’t a Workout. This Is War | Battle Rope Training at a WWI Gun Battery
Runtime: 0:48
Date posted: Jun 8, 2025
Description: This isn’t a workout. This is war.
Discipline demands more than effort — it demands obsession.
Go past the limit you usually stop at. That’s where the work begins.

🎥 Shot by @baxtowner for @bluestarnutraceuticals
📍 Filmed at Battery Chamberlin, Presidio, San Francisco — a historic WWI coastal gun battery

#RobRiches #TrainToWin #GladiatorMindset #PushYourLimits #BuiltNotGiven #BattleReady #WeightedVestWorkout

How I’ve Trained My Abs for 20 Years (And What Most People Get Wrong)

Title: How I’ve Trained My Abs for 20 Years (And What Most People Get Wrong)
Runtime: 0:50
Date posted: Jun 6, 2025
Description: Most people train abs wrong…
Here’s how I’ve done it right for 20 years. 🔥

This is a sneak peek from my latest Ab Training + Real Talk Q&A — now live on YouTube.

✅ How I train abs (consistently)
✅ Form tips that actually make a difference
✅ Top 5 ab training questions, answered

💬 Comment below with the next muscle group or topic you want me to break down — and tag a friend who skips core day.

🎯 Full vi...

The OG of Ab Training: My 4-Move Six-Pack Routine + Real Talk Q&A

Title: The OG of Ab Training: My 4-Move Six-Pack Routine + Real Talk Q&A
Runtime: 10:27
Date posted: Jun 5, 2025
Description: Want real results from your ab training—without wasting time or falling for myths? This is my 4-move abs routine I’ve been doing for over 20 years, and it’s still my go-to today. #AbsWorkout #SixPackAbs #CoreTraining

In this workout, we hit:
✅ Upper abs
✅ Lower abs
✅ Obliques
✅ Intercostals
—all in just a few minutes with zero rest between movements, and just 1–2 minutes between rounds. You can do this routine anywhere with minimal equ...

Back Workout That Hits EVERYTHING – My Favorite Muscle Group to Train

Title: Back Workout That Hits EVERYTHING – My Favorite Muscle Group to Train
Runtime: 1:00
Date posted: Jun 3, 2025
Description: Back day breakdown:
✅ Neutral grip pulldowns
✅ Landmine rows
✅ Pull-ups
✅ Prone rows
✅ Straight-arm pulldowns

Every grip matters. Every rep counts. Full workouts on my channel.

Dream immortalized amongst idols and legends 🙏

Title: Dream immortalized amongst idols and legends 🙏
Runtime: 0:39
Date posted: Jun 1, 2025
Description: It was a dream of mine to be on the cover of a fitness magazine, and to have that dream immortalized in Gold’s Gym, Venice, amongst my idols and inspiration is - something else. It all started with one workout many years ago that lead to this. Keep your head down, stay committed, and keep pushing forwards.

My Ultimate Protein Pancake Recipe | 20 Years of Breakfast Gains in 1 Meal

Title: My Ultimate Protein Pancake Recipe | 20 Years of Breakfast Gains in 1 Meal
Runtime: 0:42
Date posted: May 31, 2025
Description: Here’s a little insight into my breakfast routine that I’ve been perfecting for over 20 years now.

Most mornings, I make protein pancakes. No fancy flours, no extras—just the same ingredients I’d usually have in my oats and protein shake: oats, protein, fruit, fats. Blended up, cooked, and enjoyed as a pancake. It’s a simple way for me to get a nutrient-packed meal that fuels my day.

If you’ve been following my posts recently, you know I’m deep into number...

The Triceps Routine That Delivers Results

Title: The Triceps Routine That Delivers Results
Runtime: 0:55
Date posted: May 29, 2025
Description: Just posted my biceps workout, so now it’s time to hit triceps—and I like to train both arms together. Typically, fewer sets and exercises per muscle, but the results speak for themselves.

Here’s how I like to structure my triceps routine:

👉 Warm-Up Rounds (2-3 sets):

Straight Bar Pressdowns to get blood into the triceps.

Kettlebell Push-Ups (yes, these feel amazing for targeting the outer head—the position of the hands naturally shi...

20 Years of Bicep Training: How I Build Great Arms from Every Angle

Title: 20 Years of Bicep Training: How I Build Great Arms from Every Angle
Runtime: 7:05
Date posted: May 27, 2025
Description: In this video, I’m sharing the real secrets behind my arm training after 20 years in the gym—and you’ll find the full chapter breakdown below for easy navigation.

It’s not just about heavy curls or flashy workouts—it’s about training with intention, intensity, and hitting your arms from every angle.

This full bicep and forearm workout covers the exact exercises I use to build thickness, peak, and density—and the key is chasing failure, using strategic vari...

Title: Why Posing is Part of Training
Runtime: 1:01
Date posted: May 27, 2025
Description: 💪 It’s not just flexing—it’s a crucial part of training.
Holding a pose after a tough session builds mind-muscle connection, increases blood flow, and reinforces muscle control from all angles.

Want to see the full workout that got me here?
The complete bicep & forearm session drops on YouTube today at 2PM PST / LA time. Don’t miss it!

#BicepTraining #FlexAndHold #MindMuscleConnection #RobRiches #MuscleControl #ArmDay #Bodybuilding #PosingPractice

This is What 20 Years of Failure Looks Like

Title: This is What 20 Years of Failure Looks Like
Runtime: 0:56
Date posted: May 26, 2025
Description: This is what 20 years of failure looks like.
Not luck. Not genetics. Just relentless intensity.

Are you willing to fail forward for your results?

#ChestWorkout #TrainToFailure #RobRiches #HomeGym #MuscleGrowth #Bodybuilding

Leg Day Circuit: Quads, Glutes, Calves — Two Rounds of Pain 💥 #shorts

Title: Leg Day Circuit: Quads, Glutes, Calves — Two Rounds of Pain 💥 #shorts
Runtime: 0:58
Date posted: May 23, 2025
Description: Here’s a full lower body session I ran — split into two circuits with 3 rounds each, hitting quads, glutes, hamstrings, and calves from every angle.

Circuit 1:
Smith machine squats
Rear-foot elevated lunges
Leg press calf raises

Circuit 2:
Stiff-legged deadlifts
Leg extensions (quad separation work 💯)
Seated calf raises (hello soleus 👋)

I adjusted the load between rounds and switched dumbbell positions on the lu...

41 Years Old and Still Training Like This – My Go-To Back Workout for Size & Strength

Title: 41 Years Old and Still Training Like This – My Go-To Back Workout for Size & Strength
Runtime: 4:12
Date posted: May 21, 2025
Description: At 41, I’m still using the same proven training principles that built my physique in my 20s and carried me through my competition days. All exercises with timestamps are listed below — so you can jump straight into the workout.

In this video, I take you through my go-to back workout — built on fundamentals that still work: heavy compound movements, perfect angles, and intentional training.

💪 Workout Focus:
• Width (lats)
• Thickness (mid-back, t...

Let’s bring back real training. These exercises BUILT my physique

Title: Let’s bring back real training. These exercises BUILT my physique
Runtime: 0:28
Date posted: May 21, 2025
Description: Let’s bring back real training. These exercises BUILT my physique — and I still rely on them today. No trend. Just the basics that WORK. 💪

Tomorrow at 12:30 PM (LA time), the full back workout drops on YouTube — under 5 minutes, all fundamentals.

🔔 Set the countdown on my IG Story.
Let’s bring back real training.

#BackWorkout #TrainWithMe #RobRiches #OldSchoolTraining #NaturalBodybuilding #FitnessOver40 #RealTraining #BodybuildingBasics

Functional Conditioning Circuit You NEED to Try 💪

Title: Functional Conditioning Circuit You NEED to Try 💪
Runtime: 0:41
Date posted: May 18, 2025
Description: Morning HIIT — 30 on / 30 off. Full-body grind. 🔥

Not my usual routine, but I’ve been adding more athletic-style conditioning like this into my mornings. Rower + circuit — 12 minutes of sprints, then:

• Battle ropes
• Sandbag throws
• Kettlebell swings
• Box jumps
• Ring pull-ups

Short rest. No fluff. Just work.

💬 What’s your favorite conditioning movement right now?

#HIIT #Conditioni...

10 Years Since I Competed… Should I Do It Again? 👀

Title: 10 Years Since I Competed… Should I Do It Again? 👀
Runtime: 1:00
Date posted: May 16, 2025
Description: Upper chest, intercostals, inner pecs—hit all angles in one session 💥
These exercises are part of my go-to chest workout for balanced development.
Haven’t been on stage in 10 years… but should I make a comeback? 🤔
Let me know below 👇

#chestworkout #upperchest #naturalbodybuilding #robriches #fitnessmotivation #shorts

Carb Cycling Explained (The RIGHT Way to Burn Fat) 🔥

Title: Carb Cycling Explained (The RIGHT Way to Burn Fat) 🔥
Runtime: 0:59
Date posted: May 15, 2025
Description: 🔥 Carb cycling can be a powerful tool — but only when done right. Think of it like adding logs to a fire to keep your metabolism burning. After weeks of steady carb intake (and getting lean), I’ll use short carb cycling phases to keep fat loss moving — but it’s always calculated.

This is just a small segment from a larger topic I cover in-depth in my book Ultra Lean.
📖 Want to learn more? Check out the link in my bio.

#CarbCycling #FatLoss #UltraLean...

High Carb Breakfast for Muscle Gains: Oats & Eggs or Smoothie?

Title: High Carb Breakfast for Muscle Gains: Oats & Eggs or Smoothie?
Runtime: 0:28
Date posted: May 14, 2025
Description: Breakfast: EAT it or DRINK it? 🥣🥤
Same macros. Different texture.

Whether I go for oats & eggs or blend it into a smoothie, the goal stays the same:
➡️ 70g protein
➡️ 140g carbs
➡️ Balanced fats

Right now, I’m pushing my daily intake to 3,400 kcal to build muscle while staying lean. Starting the day with a high-carb meal helps fuel my workouts, recovery, and energy.

⚡ Curious about my full day of eating?
C...

The Abs & Cardio Routine I’ve Used for 20+ Years (Still Works)

Title: The Abs & Cardio Routine I’ve Used for 20+ Years (Still Works)
Runtime: 0:56
Date posted: May 14, 2025
Description: This is my go-to abs & cardio routine — a method I’ve followed for 20+ years to stay lean and keep my core strong. 20 seconds of high intensity effort, 40 seconds active recovery, with 4 exercises done circuit-style for 30 reps each. Simple, effective, proven.
Exercises covered:
1️⃣ Incline Crunches (upper abs)
2️⃣ Rotational Band Work (obliques)
3️⃣ Weighted Side Bends (lateral core)
4️⃣ Incline Bench Leg Raises (lower abs)
Give it a try &...

My go-to weekly cheat meal — and 3 things I do to enjoy it without the guilt.

Title: My go-to weekly cheat meal — and 3 things I do to enjoy it without the guilt.
Runtime: 0:59
Date posted: May 12, 2025
Description: At 41 years old, training naturally for over 20 years, and sitting around 162 lbs with sub-10% body fat… I’ve learned how to make cheat meals work for me, not against me.

This In-N-Out order — 2 x 3x3 burgers and fries — is the one I look forward to every Friday. And here’s exactly how I enjoy it while staying on track with my training, nutrition, and goals.

Interested in my eating schedule and how I stay so lean year-round? Check out my programs, and schedule...

Top 4 Moves to Build Your Upper Chest Shelf

Title: Top 4 Moves to Build Your Upper Chest Shelf
Runtime: 0:59
Date posted: May 10, 2025
Description: Want to build a strong upper chest that stands out?
This upper chest workout sequence hits the key movements: incline presses, dumbbell fly variations, targeted cable work, and a high-rep finisher to maximize the pump.
Perfect for carving out that “top shelf” look — no fluff, just real fundamentals that work.

💬 What’s your favorite upper chest exercise? Drop it in the comments.

📲 For full workout programs, coaching, and exclusive training conte...

Title: Full Leg Day Just Went Live 🔥
Runtime: 0:57
Date posted: May 10, 2025
Description: Full Leg Day Just Went Live 🔥
Real-time. No shortcuts. Every set, every cue, every reason why I train the way I do.
I’ve packed 20+ years of experience into this full-length leg workout — from squats and leg sleds to belt squats and brutal finishers.
If you’ve ever struggled with building strong, balanced legs naturally, this is one to watch. (On my homepage for YouTube)

🎥 Link in bio to train with me
🦵 Drop a 💪 if you’re hitting legs this...

LIVE Q&A tomorrow morning at 8AM PST on Instagram.

Title: LIVE Q&A tomorrow morning at 8AM PST on Instagram.
Runtime: 0:55
Date posted: May 9, 2025
Description: Going LIVE tomorrow morning at 8AM PST right here on Instagram.
Whether you tune in for a few minutes or stay for the full session, I’d love to have you there.

I- ’ll be breaking down:
- My new training split
- Adjustments to my nutrition plan (more calories, more energy)
- What it’s like training in my 40s
- And honestly… why I feel better now than I have in the last 10 years.

This will be a relaxed, open chat — no fluff, just re...

How many of us are truly honest about our strengths and weaknesses when posting?

Title: How many of us are truly honest about our strengths and weaknesses when posting?
Runtime: 1:00
Date posted: May 8, 2025
Description: How many of us are truly honest about our strengths and weaknesses when posting?
I’ll be the first to admit—my legs have never been my standout muscle group. But over the years, I’ve worked hard to bring up my balance, stay injury-free, and keep my training smart. Some of it comes down to genetics. And when you're living a drug-free, natural lifestyle, there’s only so much you can control.

That said—my joints feel great, my energy's high, and I honestly feel as good ...

Which cardio style do you prefer-LISS or HIIT?

Title: Which cardio style do you prefer-LISS or HIIT?
Runtime: 0:59
Date posted: May 5, 2025
Description: Which cardio style do you prefer-LISS or HIIT?
Drop a comment below and I'll be replying to all of them.
Personally, I like both for different reasons. This morning, I did a combo session:

20 minutes low-intensity steady-state (LISS) on the incline treadmill
Followed by 20 minutes of high-intensity interval sprints (10% incline at 9mph)
Why both? I'm currently increasing my daily calorie intake to support lean muscle gain-aiming to add about 1 pound every 2-3...

Barbell Rows: Overhand or Underhand — which grip do you swear by and why?

Title: Barbell Rows: Overhand or Underhand — which grip do you swear by and why?
Runtime: 0:20
Date posted: May 4, 2025
Description: Barbell Rows: Overhand or Underhand — which grip do you swear by and why? Drop your go-to and let’s hear your reasoning.

Both grips hit the back differently.
• Underhand (supinated) rows let you pull heavier, hit the lower lats harder, and engage more biceps.
• Overhand (pronated) rows shift the focus to the upper back, traps, and rear delts for that wide, dense look.
Lifting straps? Absolutely—especially when grip starts to give before your back does.<...

Switching things up — but sticking to the fundamentals for Abs

Title: Switching things up — but sticking to the fundamentals for Abs
Runtime: 0:58
Date posted: May 3, 2025
Description: Switching things up — but sticking to the fundamentals.
Lately, I’ve changed the way I train abs, but not the core movements I’ve trusted for years.

▶️ Crunches on the BOSU for a deeper stretch and stronger contraction
▶️ Kettlebell oblique twists with feet anchored for constant tension
▶️ Old-school side bends — still one of the best for hitting obliques and serratus
▶️ And finishing with lower ab burners using BOSU + TRX

...

Just uploaded a full, raw chest workout to my YouTube channel.

Title: Just uploaded a full, raw chest workout to my YouTube channel.
Runtime: 0:20
Date posted: Apr 30, 2025
Description: I've Just uploaded a full, raw chest workout to my YouTube channel.
This 60-second clip is just a preview — the full video walks you through every set, every rep, and everything I’ve learned from over 20 years of training.

It’s a follow-along style session, so you can train right there with me.

You can find the full video on my YouTube channel, or tap the link in my bio.
Let me know what you think of this new video series — I’m looking forward to s...

Try this 3-exercise bicep warm up next time you train arms!!

Title: Try this 3-exercise bicep warm up next time you train arms!!
Runtime: 0:21
Date posted: Apr 29, 2025
Description: I’ve been going back to some old school warm
up movements I used to do before training arms and I’m definitely keeping these in my routine! With extra carbs over my last two meals, (about 200g total) I’m really feeling the pump!!

Raw Chest Workout | Follow Along & Learn Every Detail (20+ Years of Lifting Experience)

Title: Raw Chest Workout | Follow Along & Learn Every Detail (20+ Years of Lifting Experience)
Runtime: 52:28
Date posted: Apr 29, 2025
Description: Join me for a full-length, real-time chest workout built from 20+ years of training. Every movement, set, and technique is broken down to show how I’ve built a strong, aesthetic, and functional chest.

Exercise Breakdowns
Skip ahead or follow along — each exercise section is time-stamped below so you can jump straight to the moves
0:00 Introduction
1:11 Exercise 1. Incline Bench Press
10:56 Exercise 2. Machine/Leverage Incline Presses
Machine Shown...

Got questions about food, eating right, or reaching your goals? I want to hear them.

Title: Got questions about food, eating right, or reaching your goals? I want to hear them.
Runtime: 0:47
Date posted: Apr 27, 2025
Description: Got questions about food, eating right, or reaching your goals? I want to hear them.

Whether you're looking to:

Drop some body fat and shape up for summer

Add lean muscle and build strength

Prep for a competition

Or just feel and look your best this season...

Drop your questions in the comments below. I'll be answering as many as I can — plus hosting some live streams and kitchen podcasts in the coming weeks.
<...

You don’t need to be perfect all the time—just consistent

Title: You don’t need to be perfect all the time—just consistent
Runtime: 1:00
Date posted: Apr 25, 2025
Description: Anyone else feel this way too?
You don’t need to be perfect all the time—just consistent. When you stick to the plan, live the lifestyle, and keep moving in the right direction, you can maintain high levels of fitness, conditioning, and motivation for years.

It’s not just about longevity… it’s about quality of living—thriving, not just surviving.

Just a few thoughts between sets from my latest full-length YouTube video dropping tomorrow.
➡️ A...

Why Every Serious Lifter Needs This - Cable Belt Squat

Title: Why Every Serious Lifter Needs This - Cable Belt Squat
Runtime: 0:59
Date posted: Apr 24, 2025
Description: I love building—especially when I get to train on it after. This week, I was lucky enough to be one of the first to pick up the brand new Cable Belt Squat from @powertecfitness and set it up in my private studio.

Built like a tank, this machine hits the quads and glutes like nothing else I've tried. Can’t wait to get a full leg session in and really put it through its paces.

Note: "Champion - No Lead Vocals" by Wes Harris is available for licensing on Artlist
...

The Ultimate Back Workout for Full Development | Classic Moves That Still Work

Title: The Ultimate Back Workout for Full Development | Classic Moves That Still Work
Runtime: 1:00
Date posted: Apr 21, 2025
Description: Building a strong back takes more than just pulling heavy — it takes intention, control, and variety. This workout combines classic compound movements with targeted isolation work to hit the back from all angles.

I always kick things off with a lighter movement to warm up the lats and prime the muscles, then move into heavy barbell rows for overall mass and strength. From there, I like to incorporate cable work for deeper contraction and full range, and lately I’ve been adding ...

The Power Of Clean Eating. 6-8% Bodyfat With 3,000kcal Daily Intake. ⬇️ Read Below For Details

Title: The Power Of Clean Eating. 6-8% Bodyfat With 3,000kcal Daily Intake. ⬇️ Read Below For Details
Runtime: 0:35
Date posted: Apr 20, 2025
Description: So.. this is week 7 of what's basically turned into a sort of full contest prep for me again. It started as a mini cut for a big shoot I had whereby I really just tightened up my diet (nothing artificial, processed, empty-calories kinda thing), and added literally 1-2 cardio sessions in a week.

I've always been focused on my nutrition and eating a clean and balanced diet (since my early years of competing prep ~ 21 years ago!!), and it really goes to show the power of nutrition when...

Hotel Abs Routine - How I’ve Trained Abs For 20 Years

Title: Hotel Abs Routine - How I’ve Trained Abs For 20 Years
Runtime: 0:37
Date posted: Apr 14, 2025
Description: “How do you get abs” is a common question I hear..
It’s no secret. It’s a combination of discipline, knowledge, and time. Yes, I train abs often. Maybe 4-5 times a week, but also not necessarily year round. I go through several “let’s diet and get leaner” stages a year.. it’s both for mental motivation and also simply because “dieting year round and trying to stay as lean as possible is just no fun!” - it also becomes demotivating after a few months when the metabolism...

Chest Workout at FIBO at the Powertec Booth (After Hours)

Title: Chest Workout at FIBO at the Powertec Booth (After Hours)
Runtime: 0:40
Date posted: Apr 13, 2025
Description

Title: Hotel Arm Workout - #FIBO Germany
Runtime: 0:33
Date posted: Apr 9, 2025
Description

BTS of latest Faster Fat Loss workouts of metcon dumbbell, bodyweight, & cardio workouts 🔥

Title: BTS of latest Faster Fat Loss workouts of metcon dumbbell, bodyweight, & cardio workouts 🔥
Runtime: 0:48
Date posted: Apr 4, 2025
Description: Always love shooting these Faster Fat Loss videos with @bluestarnutraceuticals - over 11M channel views and 500+ videos, their Youtube channel is the place to go for follow-along and home based workouts that combine Metcon type workouts combing resistance with cardio based movements. Go check them out on YouTube!!
#fitnessmodel #betterbydesign #biceps #abs #sixpack #washboardabs #followalong #oluestar #fitover40

Title: Back, Shoulders, & Arms Split 💪🏻
Runtime: 0:59
Date posted: Mar 27, 2025
Description

🔥 Easy Pineapple & Prawn Skewers | Low-Calorie, High-Protein Deliciousness! 🍍🍤

Title: 🔥 Easy Pineapple & Prawn Skewers | Low-Calorie, High-Protein Deliciousness! 🍍🍤
Runtime: 6:20
Date posted: Mar 26, 2025
Description: Looking for a delicious, healthy, and easy meal that’s packed with flavor but low in calories? These Pineapple & Prawn Skewers are perfect for a light yet satisfying dish! Served with fluffy couscous, this meal is high in protein, rich in vitamins, and bursting with tropical goodness.

🥗 Why You’ll Love This Recipe:
✅ Low-Calorie & High-Protein – Perfect for weight management and muscle recovery
✅ Quick & Easy – Simple ingredients, minimal prep, and ready i...

This new Belt Squat is a Game Changer for home workouts - $499 off as well

Title: This new Belt Squat is a Game Changer for home workouts - $499 off as well
Runtime: 0:59
Date posted: Mar 26, 2025
Description: This new Belt Squat that I was lucky enough to be part of its design team, is a game changer for home workouts. https://bit.ly/NEWBeltSquat

Minimal spinal compression compared to barbell squats, and the ability to perform sit back squats to really focus on the quads and glutes feels amazing. Check the link below to see more and save $499 off the final price during our launch.

Post-Workout Physique Update Check-In at 41 Years Old - Lifetime Natural

Title: Post-Workout Physique Update Check-In at 41 Years Old - Lifetime Natural
Runtime: 0:31
Date posted: Mar 20, 2025
Description

Low-Cal, High-Flavor Burrito Hack! 🌯🥬 Delicious & Guilt-Free Lettuce Wraps!

Title: Low-Cal, High-Flavor Burrito Hack! 🌯🥬 Delicious & Guilt-Free Lettuce Wraps!
Runtime: 5:25
Date posted: Mar 6, 2025
Description: Craving a burrito but want to cut the calories, carbs, and unhealthy fats? This tortilla-free burrito swap is packed with flavor, texture, and nutrients—with less than half the calories of a traditional burrito! We're ditching the processed wraps and seed oils (which are linked to inflammation and poor heart health) and using all fresh, wholesome ingredients instead.

🥑 What’s Inside?
✅ Organic Chicken – Lean protein for muscle-building & satiety
✅ Lentils & ...

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