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SUPPLEMENTS & WHAT TO EAT FOR MUSCLE GROWTH + FAT LOSS
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- čas přidán 16. 08. 2024
- TO TRAIN WITH ME: [WORKOUT PROGRAMS):
STRONG GIRL ERA WORKOUT CHALLENGE: solin.stream/b...
PORTABLE MINI FRUIT BLENDER: discoverydynas...
RECIPE:
Ingredients (serves 2):
1 banana
1 cup berries
1 cup oats
1 tbsp. peanut butter or avocado
2 tbsp. Greek yoghurt or Double cream yoghurt
1 cup oat milk (or milk of your choice)
Crushed ice
My stats:
Age: 23
Height: 5’5
Weight: 158lbs
Waist: 27.9 inches
Hip: 42 inches
I’ve been working out for 4 years.
I am a certified trainer and conditioning coach
Bonge Amazon StoreFront: www.amazon.co....
My Social Media Accounts:
Instagram: / bodybybongegumede
tiktok: www.tiktok.com/@bongegumede
⚡️Business Enquiries⚡️
collaboration enquiries: gumedebonge@gmail.com
12 July ‘22 - 100 subscribers (1st video)
26 July ‘22 - 1000 subscribers
02 Aug. ‘22 - 10 000 subscribers
21 Oct. ‘22 - 50 000 subscribers
6 March '23 - 100,000 subscribers
Some links are affiliate links which means I earn a little commission if anyone decides to purchase using my link so thank you so my loves for support! 💕
I just want you to know that i have stopped watching other influencers and only watch you now. You are such am inspiration and i can relate. Im 53 and started my weight training 3 years ago, not knowing all that you have taught me in the last few months. Im seeing results and i thank you for your help ❤
Thank you for speaking about supplements and proper diet. I recently started back exercising regularly after taking a few years off. I’ve always been pretty healthy and active…loved running long distance. I use to take supplements (pre and post) but was always confused about what I should be taking. Now that I’ve started back, I haven’t thought about taking any supplements. I’ve decided to take it slow, build a habit of exercising and eating sensible. I’m 52 and I have so many other things to consider now, one been menopausal symptoms and building a plan to lose stubborn belly fat, build muscle, and endurance. I’m grateful to have an at home gym so it’s convenient for me to get going. I just need a customized plan to help with what I’m going through at this stage in life. Your video is very helpful and reassuring that I don’t need to rush out to buy supplements, but focus on quality foods I consume, and adjust as I need to. Thank you for sharing your knowledge. 👑🙏🏾💕
The push ups😭😭 I can't get more than 3😂... For now
Me too😢
Same
There is another video where she said if you want to do pushups you need to try do them all the time. This year May I could only do 1 push up, now I can do 10😂 just consistenty and trying all the time. LOVE HER... PERIOD.
Exercise 1:
Air Squats : 3x20
Exercise 2:
Goblet Squat: 3x10
&
DB split squat: 3x10( No rest in between)
Exercise 3:
RDL ( Romain deadlift): 3x10
Exercise 4:
Glute Bridge + 10sec hold: 3x12
Exercise 5:
Sumo deadlift: 3x12
Exercise 6:
Hamstring curl: 3x12
I LOVE the video format of you giving us an upper body workout as you educate us on vital information👏🏾 Thank You, We Truly Appreciate You💃🏾🏋🏾 💪🏽 ✍🏾
One thing about Bonge; she's going to tell you the TRUTH every time!! ❤
Yes please would love a in-depth video on nutrition I struggle with PCOS and I’ve been trying to learn more about nutrition would really appreciate a video on it❤
i love u! no bs and straight to the point advice. i’ve watched a lot of fitness content from diff people but i find yours the easiest to understand and digest. plus the workout montage in between is soo motivating. more power to you!
The way i get so excited when i see you uploaded something jooo❤🎉
Babeeeee🥹🥹🥹
We like before we even watch 💃💃 that how good it is over here❤️
Periodttttt!!!! I appreciate youuuu
I love your videos. You’re gorgeous and your body is goals but you’re also so honest. You really encouraged me to tear up the weight room. I have tons of confidence at the gym now thank you for that 🥰
This!! Thank you so much and I’m so prouuuuud of you!
@@bongegumede thank you girl! Your progress is so encouraging ☺️
I needed to see this today.
I just use protein powder cuz I need to meet my daily goals but I struggle to eat enough in general
When I finally reach my body goals I will come back and thank you ❤😊
Sis it's 1 year now how far??
@@aishablacksa8632 unfit AF 😭😭
Thank you for this cause many of us focus more on protein supplements rather than eating balanced and healthy
quick and informative. love it.
Hey girl I love your content so much ❤
Hey mama!! Thank youuuu
Girl, you and my mom have the same surname I got so happy seeing you vid on my timeline
Wow, u gave out the game to supplements. Thank you 🕊🛡⚔️🕊🛡⚔️
I love your videos!! personally, the only supplement I take is creatine and vitamin tablets (cuz there are some foods I dont eat so I have to make up for them). im on & off pre workout & I dont think ive had whey in about 4 months. i tried mass gainers when I was bulking but I didnt enjoy the feeling so never again lol.
Great video!
Very informative, thank you ♥️
Thank you for showing up
So much good information in this video. Thank you!!!!!
Real talk thank you 💛
I need to hear this, thank you...💚
Thank you for this video✨
Wow I needed dis video I literally stopped working out bcos I couldn't afford supplements anymore. I thot I'd lose weight instead of gaining muscles.
Thank you for this❤
Love this video
HI, Please could you incorporate healthy snacking in your vids.
SPEAK THE TRUTH 👏👏👏💖💖💖
Woow so real❤
More than profound ❤
hey sisi bonge Ive been meaning to ask are also home workouts effective as working out on the gym?
Yes... If I may, especially affordable gym equipment, if you dread the lack of space/storage you can even put just under your bed... I currently work out at home, I have manage to make/clean our home garage so I can exercise there... I started with just Jumprope, 2kg dumbells ... few years later I got a treadmill, which first stayed in the bedroom but now at the garage as well... and with what you start on off, you might wanna go for something that you know you won't get bored with in the long run... (hope this also assists) But Yeah home work outs are very effective. I weigh 67kg, from 81kg. Started to be disciplined from September 2022...
@@bythandeka thank you so much my love thing is i didn't lose weight when i was working out at home but i think I wasn't as consistent with it and also the food portion
thank you sm dhiye
I'm also a home workout girly . I'm seeing good improvement . I got 3 kg dumbbells and 10kg kettle bell a wheel and a mat that's it . I love it . I wanna get resistance bands now to add on . Home workout can really change things
Hello. I’m in the heavy side. Well not that heavy but do I need to lose weight first in order for me to start taking creatine to gain muscle?
Do you have any workouts to build the muscle above the knee and calves to make them bigger I have wide hips and thick upper thighs but the rest of my leg is skinny like above my knee to my calves and ankles are really skinny how can I build more size in them I’m trying to gain weight all over but mainly on my legs. Someone help!
great! Id like to know your thoughts on waist trainers
My fav ❤
I’m trying to gain weight all over specially my legs I have wide hips and thick upper thighs but above my knee they are skinny down to my calves what exercises can I do to thicken it
Bonge where r u...m missing u..when your nxt video is coming..!!??
Saludos happy Sunday
Happy Sunday!
Did you just drop a video!!!!!
Omfg I wonder if this creatine has my skin like this!!!!!!!
Muito obrigado
🎉🎉🎉
Strength
Thank you