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BJ Gaddour

Bio Fitness expert/entrepreneur Former fatso turned cover model Former Men's Health fitness director โฌ‡๏ธSUMMER SWOLE ๐Ÿ’ช๐Ÿผโ˜€๏ธ๐Ÿ’ป๐Ÿ“ฑ

Website https://www.thedailybj.com/programs/summer-swole-phase-1

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image by BJ Gaddour (@bjgaddour) with caption : "Man, I love โค๏ธ moving๐Ÿคฎ #Moving #MovingDay" - 1764796717394613024
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Man, I love โค๏ธ moving๐Ÿคฎ

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UPPER BODY BAND SUPERSETS! โž–โž–โž–โž–โž– ๐Ÿง SUPERSETS are where you alternate between 2 exercises. They allow you to get more work done โœ… in less time. And they can be competitive or non-competitive pairings based on your goal ๐Ÿฅ… โž–โž–โž–โž–โž– Superset 1๏ธโƒฃ is competitive pairing 2 moves for the upper back: band face pulls and straight-arm lat pulldowns. This provides a big GAINZ stimulus for the target ๐ŸŽฏbody zone. โž–โž–โž–โž–โž– Superset 2๏ธโƒฃ is non-competitive pairing a triceps & a biceps ๐Ÿ’ช๐Ÿผ exercise for a complete arms workout. โž–โž–โž–โž–โž– ๐Ÿง Iโ€™ve just posted all my travel workouts from to ๐Ÿ’ป๐Ÿ“ฒTheDailyBJ.com (direct link in my bio). ๐Ÿ“ Get the full workout details with sets, reps, etc. for all my routines so you never miss a training session when on the road or vacationing for only $9.69/month, cancel anytime. And as long as you remain a member, you have access to all past & present content site-wide including POST-HOLIDAY SHRED & SUMMER SWOLE! โž–โž–โž–โž–โž–

image by BJ Gaddour (@bjgaddour) with caption : "๐ŸŒฑYO! GET YOUR GREENS!
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Many of you already know that my nutritional approach can be summarized in 3 words:
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PR" - 1764047905826804619
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๐ŸŒฑYO! GET YOUR GREENS! โž–โž–โž–โž–โž– Many of you already know that my nutritional approach can be summarized in 3 words: โž–โž–โž–โž–โž– PROTEIN PRODUCE WATER โž–โž–โž–โž–โž– And the supplements I take are designed around optimizing these 3 things. Produce, or fruits and veggies, provides most of your micronutrients (essential vitamins & minerals) that are critical to overall health, performance, and body composition. โž–โž–โž–โž–โž– If you have trouble getting in enough produce then I'd highly recommend adding ATHLETIC GREENS to your arsenal. It's the best-in-class greens powder on the market... and yes, it's also the most expensive because it's jam-packed with 75 nutrient-dense ingredients. AG delivers: โž–โž–โž–โž–โž– - 11 supplements in a single, delicious scoop of superfood nutrition - Improved alkalinity, digestive health, & immune support - The antioxidant equivalent of 12 servings of veggies โž–โž–โž–โž–โž– I eat a ton of veggies but I still take 2 servings/day of AG to cover my nutritional bases since I have a high activity level and foods today don't have the same nutritional load/serving they used to. โž–โž–โž–โž–โž– It's particularly important during busy and stressful times or when I'm traveling so I don't get sick. I'll be drinking the travel packets as I move across the country later this week. โž–โž–โž–โž–โž– I recommend starting with the "Trial Pack" to see how you like it and how your body responds. But I think you're really gonna dig it. Learn more about AG by visiting the link below (direct link in my bio under the GREENS icon in my archives): โž–โž–โž–โž–โž– www.athleticgreens.com/TheDailyBJ

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๐Ÿ”ฅ2-MOVE MINI-BAND SHOULDERS SUPERSET! โž–โž–โž–โž–โž– ๐Ÿ”ฌPair mini-band bent-over rows with mini-band bear ๐Ÿป crawls. Wrapping the mini-band around your wrists dramatically increases the muscle activation of your rotator cuff & scapular muscles. Your shoulders will get smoked fast ๐Ÿ’จ โž–โž–โž–โž–โž– ๐Ÿ’ช๐ŸผFocus on keeping tension outwards against the mini-band for best results. Use this as a starter on an day or plug these moves into a full body circuit. โž–โž–โž–โž–โž– ๐Ÿง Iโ€™ve just posted all my travel workouts from to ๐Ÿ’ป๐Ÿ“ฒTheDailyBJ.com (direct link in my bio). ๐Ÿ“ Get the full workout details with sets, reps, etc. for all my routines so you never miss a training session when on the road or vacationing for only $9.69/month, cancel anytime. And as long as you remain a member, you have access to all past & present content site-wide including POST-HOLIDAY SHRED & SUMMER SWOLE! โž–โž–โž–โž–โž–

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๐ŸŽ™THE WEEKLY BJ PODCAST Episode 18: ALL GAIN, NO PAIN with Bill Hartman (@BillHartman_net)! โž–โž–โž–โž–โž– Bill Hartman is a world renowned physical therapist and strength and conditioning coach. He recently turned 50 and took it upon himself to recommit to his health and fitness in the face of 2 complete hip replacements and bad dietary habits. He got shredded and has since maintained sub 10% body fat levels. What he learned along the way is enlightening. โž–โž–โž–โž–โž– The topics covered include: - How to work around injuries - His ALL GAIN, NO PAIN principles - Why traditional stretching sucks - The key to recovery as you get older - And much more! โž–โž–โž–โž–โž– Please follow Bill on Instagram @BillHartman_net and visit her website: https://www.BillHartman/net โž–โž–โž–โž–โž– The first 18 episodes of my FREE weekly podcast are now available on iTunes, Stitcher, Soundcloud, Podbean, Overcast, & Google Play. Please be sure to subscribe and provide a 5-star rating and review if you dig it. โž–โž–โž–โž–โž–

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TAPAS! โž–โž–โž–โž–โž– Hereโ€™s what my wife & I shared for dinner ๐Ÿดtonight: โž–โž–โž–โž–โž– - Salad ๐Ÿฅ— - Truffle fries ๐ŸŸ - Lamb meatballs - Chicken ๐Ÿ— empanadas - White bean soup ๐Ÿฒ with egg ๐Ÿณ - Paella ๐Ÿฅ˜ โž–โž–โž–โž–โž– ๐Ÿง One of the most important things I teach my members of TheDailyBJ.com is how to incorporate flexible dieting. Itโ€™s a critical component of making fitness a lifestyle. โž–โž–โž–โž–โž– ๐Ÿ”ฌThe weekends on my program are higher carb days strategically integrated with metabolic bodybuilding GAINZ workouts. This way the extra carbs & calories can be pushed towards growth & recovery. โž–โž–โž–โž–โž– ๐Ÿ“Youโ€™ll also notice itโ€™s not an excuse to eat like a total pig ๐Ÿท! I still get my in but treat myself to a few things Iโ€™ve been craving over the course of the week like fries ๐ŸŸ ... one of my faves! I actually didnโ€™t end up eating much of the rice ๐Ÿšbecause the soup & salad filled me up. โž–โž–โž–โž–โž– I love โค๏ธ to eat and I know many of you do to. The beauty of regular exercise and strategic nutrition (carb/calorie cycling) is that you can still eat the foods you love & be social while supporting your fitness goals. Donโ€™t ever let some of these robot ๐Ÿค– personal trainers tell you otherwise! Love you guys & and have a beautiful weekend! โž–โž–โž–โž–โž–

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6 SWEET SLIDEBOARD MOVES FOR LEG DAY! โž–โž–โž–โž–โž– My premium slideboard is from @ultraslide but you can modify with any fitness sliders or use socks ๐Ÿงฆ on a wooden floor or furniture sliders on carpet. โž–โž–โž–โž–โž– 1๏ธโƒฃSliding split squat switches 2๏ธโƒฃSliding mountainโ›ฐclimbers 3๏ธโƒฃSliding deficit reverse lunges 4๏ธโƒฃSliding 1-leg hip-hinges 5๏ธโƒฃSliding goblet lateral lunges 6๏ธโƒฃSliding 1-leg leg curls โž–โž–โž–โž–โž– ๐Ÿง These lower body moves are super low-impact & high-return. Even the mountain โ›ฐ climbers will smoke your quads due to the friction of the slideboard. Try any combination of them at your next or hit them up as a metabolic bodybuilding circuit. โž–โž–โž–โž–โž–

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๐Ÿ‘2๏ธโƒฃHIP-WALK UPโฌ†๏ธGRADES! โž–โž–โž–โž–โž– ๐Ÿ”ฌHip walks are great ๐Ÿ‘๐Ÿผ to strengthen the lateral hips and improve knee stability. Iโ€™m using the hip thruster loop from @bretcontreras1 & bands from @dave_rbt โž–โž–โž–โž–โž– ๐Ÿง But these 2 variations tie-in both the hips & shoulders & everything in-between. โž–โž–โž–โž–โž– โœ…Move 1 is an anti-rotation hip walk where you fight to keep the band at your sternum as it pulls you inward. Your deep abdominal stabilizers & obliques will be LIT ๐Ÿ”ฅ AF! โž–โž–โž–โž–โž– โœ…Move 2 is a mini-band overhead walk which will torch your shoulders and upper back and is great for overhead athletes. The key is to keep your ribs and shoulders down, abs crunched, and biceps ๐Ÿ’ช๐Ÿผ aligned with your ears๐Ÿ‘‚throughout the drill. โž–โž–โž–โž–โž– ๐Ÿ“I like work periodsโฒof 30-60 seconds. Use them as starters, finishers, or plug them into a circuit. โž–โž–โž–โž–โž–

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๐Ÿคฎ3 GRUESOME ABS EXERCISES! โž–โž–โž–โž–โž– ๐Ÿ“First thingโ€™s first: glute-ham roller from @sorinex & bands from @dave_rbt โž–โž–โž–โž–โž– 1๏ธโƒฃBanded Ab Rollouts 2๏ธโƒฃBanded Rolling Leg Curls 3๏ธโƒฃBanded Rolling Knee Tucks โž–โž–โž–โž–โž– ๐Ÿ”ฅI like sets of 10-20 reps or work periods of 30-60 seconds. Try a circuit of these with minimal rest between moves to change your life. โž–โž–โž–โž–โž– ๐Ÿง Adding the band tension gives peak tension at peak contraction for the abs and lats on move 1, lower hamstrings and high calves on move 2, & abs and hip flexors on move 3. GET SOME! โž–โž–โž–โž–โž–

Instagram Image by BJ Gaddour (@bjgaddour) with caption : "#TBT to when we were the ONLY car ๐Ÿš— with the top down on the 405 in LA ๐Ÿ˜‚#405 #LA #SoCal #ChevyCamero #Tourists" at Los Angeles, California - 1761019867715474410

to when we were the ONLY car ๐Ÿš— with the top down on the 405 in LA ๐Ÿ˜‚

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๐Ÿ”ฅI MELT FACES๐ŸคชIN SMALL SPACES! โž–โž–โž–โž–โž– ๐Ÿ This bodyweight complex will spank you into shape in no time. For the first move, do either pullups or inverted rows based on fitness level and equipment access. ๐Ÿ“NOTE: This is one of the last times youโ€™ll see me do pullups in my wifeโ€™s bathroom ๐Ÿ˜‚โž–โž–โž–โž–โž– ๐Ÿ’€ A complex is where you flow between 2 or more moves using the same training too (bodyweight in thus case)l and minimal rest & transition between moves. โž–โž–โž–โž–โž– ๐Ÿง It allows you to get a lot of work (training density) done โœ… in a short period of time. It also allows you to use resistance training moves in small spaces to get insane cardio and metabolic conditioning. โž–โž–โž–โž–โž– ๐Ÿ’ช๐ŸผThis was the bodyweight complex from todayโ€™s SUMMER SWOLE workout. My heart โค๏ธ rate was peaking in the high 160โ€™s and this will get you gassed fast ๐Ÿ’จ. But theyโ€™re relatively easier to recover from and donโ€™t require a lot of weight to get a killer training effect. โž–โž–โž–โž–โž– Thereโ€™s a method behind the madness ๐Ÿ˜ก to all my programs at ๐Ÿ’ป๐Ÿ“ฒTheDailyBJ.com. ๐Ÿ“ Get the full workout details with sets, reps, etc. and join my SUMMER SWOLE today (direct link in my bio) for only $9.69/month, cancel anytime. And as long as you remain a member, you have access to all past & present content site-wide. โž–โž–โž–โž–โž–

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๐ŸšจItโ€™s NOT just about body fat %!!! โž–โž–โž–โž–โž– ๐Ÿง Itโ€™s also about your individual body fat patterning, or where you hold it most. โž–โž–โž–โž–โž– ๐Ÿ“Iโ€™ve had a lot of you who have lost a lot weight/fat message me about your trouble spot areas and how to get rid of them. โž–โž–โž–โž–โž– โœ…For example, that annoying low abs fat that hangs down on you during planks or mountain climbers. Well, my low abs fat hangs on those moves too... and I stay pretty lean year-round. โž–โž–โž–โž–โž– ๐Ÿ’ช๐ŸผWhat Iโ€™m getting at is there are people with higher body fat %โ€™s than me with less belly fat than me. Maybe they store more in their legs or hips or arms. I know I store more in my lower abs, love handles, and face so those areas will always be the last to go. โž–โž–โž–โž–โž– Unless Iโ€™m ripped to the bone ๐Ÿ– I can pinch an inch and have to deal with that low abs flap. In most cases, the extra level of dietary sacrifice & exercise volume it takes to eliminate these stubborn areas isnโ€™t worth it for me. And Iโ€™d probably have to take drugs ๐Ÿ’‰๐Ÿ’Š or get surgery๐Ÿ”ช or get photoshopped to permanently get rid of it... but thatโ€™s just not me. โž–โž–โž–โž–โž– And itโ€™s especially not worth it for other people who donโ€™t make a living in fitness. Trust me- nobody cares about it but you. โž–โž–โž–โž–โž– Thereโ€™s always a balance between your goal ๐Ÿฅ… and the level of sacrifice youโ€™re willing to make to achieve it. If itโ€™s not sustainable and/or it negatively impacts other aspects of your life, itโ€™s probably not worth it. โž–โž–โž–โž–โž– And donโ€™t forget that as annoying as it may be to pinch that last inch, you are already a 1%er if thatโ€™s your biggest fitness problem. PERSPECTIVE, PEOPLE! PERSPECTIVE!