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Photos of balfouruk in Instagram Account George A. Balfour-Kinnear

Photos of balfouruk in Instagram Account George A. Balfour-Kinnear

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George A. Balfour-Kinnear

Business & Fitness | Entrepreneur Qualified L3 Personal Trainer & Nutritional Adviser Men's Physique | Marketing โฌ‡๏ธSupport my new brand #boom!โฌ‡๏ธ

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Photos of balfouruk in Instagram Account George A. Balfour-Kinnear George A. Balfour-Kinnear

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balfouruk's Instagram Photo - Never aspire, or accept, to be average in any area you truly care about. Happiness stops where this starts.

Never aspire, or accept, to be average in any area you truly care about. Happiness stops where this starts.

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balfouruk's Instagram Photo - When training legs initially you just should go with what is comfortable for a solid completion of the exercise. However as you develop you may wish to emphasise certain muscles within exercises in line with your goals or needs.

When training legs both stance and the amount of pressure applied across the foot as a whole can certainly alter the dominance of muscles used. 
Firstly though we need to look at some Broscience. A common misconception is that any narrowing stance brings MORE quad recruitment. In fact the wider you go (to a point) simply allows additional recruitment from hams and glutes, the actual quad engagement remains more or less the same no matter the width of the stance. 
It is also possible to vary the focus of the quad muscles A LITTLE by varying the focal point of pressure through the foot. 
A very rough summary of all of this would be:

Increased Pressure towards:
Ball / Arch Of Foot: + Vastus Medialis (Teardrop, Inner Thigh). Heel Of Foot: + Vastus Lateralis (Sweep, Outer Thigh). Widening Of Stance:
+ Adductors
+ Hams & Glutes

Narrowing Of Stance
+ Abductors
- Hams & Glutes 
Further Points of Note for LEG PRESS:

Higher Stance On Leg Press: Increases the emphasis on the posterior chain, mainly an increase to the hamstrings in proportion to quads.

Lower Stance On Leg Press: 
Increases the emphasis on the anterior chain, mainly an increase to the quads in proportion to hamstrings. 
This doesn't mean you HAVE to start doing all these variations but as I said you might want to consider even slight variations that would assist your own development over time. Leg day let's go!

When training legs initially you just should go with what is comfortable for a solid completion of the exercise. However as you develop you may wish to emphasise certain muscles within exercises in line with your goals or needs. When training legs both stance and the amount of pressure applied across the foot as a whole can certainly alter the dominance of muscles used. Firstly though we need to look at some Broscience. A common misconception is that any narrowing stance brings MORE quad recruitment. In fact the wider you go (to a point) simply allows additional recruitment from hams and glutes, the actual quad engagement remains more or less the same no matter the width of the stance. It is also possible to vary the focus of the quad muscles A LITTLE by varying the focal point of pressure through the foot. A very rough summary of all of this would be: Increased Pressure towards: Ball / Arch Of Foot: + Vastus Medialis (Teardrop, Inner Thigh). Heel Of Foot: + Vastus Lateralis (Sweep, Outer Thigh). Widening Of Stance: + Adductors + Hams & Glutes Narrowing Of Stance + Abductors - Hams & Glutes Further Points of Note for LEG PRESS: Higher Stance On Leg Press: Increases the emphasis on the posterior chain, mainly an increase to the hamstrings in proportion to quads. Lower Stance On Leg Press: Increases the emphasis on the anterior chain, mainly an increase to the quads in proportion to hamstrings. This doesn't mean you HAVE to start doing all these variations but as I said you might want to consider even slight variations that would assist your own development over time. Leg day let's go!

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balfouruk's Instagram Photo - Pret A Manger upping their salad game. Chargrilled Chicken Breast, Pesto, Buffalo Mozzarella, Roasted Red Peppers, Baby Plum Tomatoes, Salad Leaves, Basil, Lemon, Dijon Dressing. 363kcal. 7.3g Carbs, 24.9g Fat, 25.6g Protein. 
#fitfood #fitfoodie #gymfood #exercise #training #gym #muscles #bodybuilding #physique #mensphysique #trainingday #fitnessmodel #fitspo #bodypower #fitfam #motivation #fitnessaddict #backday #biceps #workout #muscles #motivation #gymlife #motivation #dedication #fitnessmodel #abs #sixpack #6pack #shredded

Pret A Manger upping their salad game. Chargrilled Chicken Breast, Pesto, Buffalo Mozzarella, Roasted Red Peppers, Baby Plum Tomatoes, Salad Leaves, Basil, Lemon, Dijon Dressing. 363kcal. 7.3g Carbs, 24.9g Fat, 25.6g Protein. #fitfood #fitfoodie #gymfood #exercise #training #gym #muscles #bodybuilding #physique #mensphysique #trainingday #fitnessmodel #fitspo #bodypower #fitfam #motivation #fitnessaddict #backday #biceps #workout #muscles #motivation #gymlife #motivation #dedication #fitnessmodel #abs #sixpack #6pack #shredded

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Photos of balfouruk in Instagram Account George A. Balfour-Kinnear George A. Balfour-Kinnear

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balfouruk's Instagram Photo - Busy gym this evening. As I get into my incline treadmill walk I am looking down on everyone going about their workouts and it's a great opportunity to realise the role the gym plays in our lives. 
For me it's been a tough day, week and year. But I'm still here, training. Hundreds of people in this gym alone come here regularly, many alone, just for themselves, to prove nothing to anyone else.

For some it is social, for others it is an outlet that holds them together mentally or physically. So many reasons under one roof. 
The point is the gym is not just about getting big, getting ripped or other shallow reasoning. For many it is integral to their life. It is a pathway through many battles that we choose. Don't underestimate its importance. Feeling good is not all about looking good. 
#justsaying #overthinking #bodybuilding #training #gym #gymlife #gymrat #cardioworkout #musclemodel #fitnessaddict #mensphysique #londongym #workoutmotivation #motivation #dedication #fitfam #fitfamuk #legday #chestday #backday

Busy gym this evening. As I get into my incline treadmill walk I am looking down on everyone going about their workouts and it's a great opportunity to realise the role the gym plays in our lives. For me it's been a tough day, week and year. But I'm still here, training. Hundreds of people in this gym alone come here regularly, many alone, just for themselves, to prove nothing to anyone else. For some it is social, for others it is an outlet that holds them together mentally or physically. So many reasons under one roof. The point is the gym is not just about getting big, getting ripped or other shallow reasoning. For many it is integral to their life. It is a pathway through many battles that we choose. Don't underestimate its importance. Feeling good is not all about looking good. #justsaying #overthinking #bodybuilding #training #gym #gymlife #gymrat #cardioworkout #musclemodel #fitnessaddict #mensphysique #londongym #workoutmotivation #motivation #dedication #fitfam #fitfamuk #legday #chestday #backday

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balfouruk's Instagram Photo - BACK in the days! Well not that long ago, last year in LA, one of my favourite places. Just to note YES to supinated lat pulldown as pictured with an epic controlled stretch at the top of the movement is perhaps one of the best things you can do to grow those wings. Wide does not always GET WIDE!

#fitnessaddict #gainz #musclemodel #gymmotivation #fitness #getthelook #backday #fitfamuk #fitfamus #fitfam #biceps #triceps #hypertrophy #workoutmotivation #bodybuildingcom #machinefitness #instafit #getittogether #underarmour #bodybuilding #mensphysique #physique #london #la

BACK in the days! Well not that long ago, last year in LA, one of my favourite places. Just to note YES to supinated lat pulldown as pictured with an epic controlled stretch at the top of the movement is perhaps one of the best things you can do to grow those wings. Wide does not always GET WIDE! #fitnessaddict #gainz #musclemodel #gymmotivation #fitness #getthelook #backday #fitfamuk #fitfamus #fitfam #biceps #triceps #hypertrophy #workoutmotivation #bodybuildingcom #machinefitness #instafit #getittogether #underarmour #bodybuilding #mensphysique #physique #london #la

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balfouruk's Instagram Photo - The market is almost all short term. The 1% that isn't will win almost every time. Boom!

#motivation #dedication #inspiration #live #love #life #businessminded #business #fitness #brandambassador #bringit #fitfam #quoteofday #quiteoftheday #awesome #like4like #garyvee #fitnessmotivation #dontstopbelieving

The market is almost all short term. The 1% that isn't will win almost every time. Boom! #motivation #dedication #inspiration #live #love #life #businessminded #business #fitness #brandambassador #bringit #fitfam #quoteofday #quiteoftheday #awesome #like4like #garyvee #fitnessmotivation #dontstopbelieving

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balfouruk's Instagram Photo - Isolateral Hammer Strength Rows! Love this machine. All options of grips but today just shredding up the standard pronated grip with 4 sets of 8-12 and a double drop set to failure on the last set. Boom! 
#exercise #training #gym #muscles #bodybuilding #physique #mensphysique #trainingday #fitnessmodel #fitspo #bodypower #fitfam #motivation #fitnessaddict #backday #biceps #workout #muscles #motivation #gymlife #motivation #dedication #fitnessmodel #fitnessshoot #photoshoot #abs #sixpack #6pack #shredded #quoteofday

Isolateral Hammer Strength Rows! Love this machine. All options of grips but today just shredding up the standard pronated grip with 4 sets of 8-12 and a double drop set to failure on the last set. Boom! #exercise #training #gym #muscles #bodybuilding #physique #mensphysique #trainingday #fitnessmodel #fitspo #bodypower #fitfam #motivation #fitnessaddict #backday #biceps #workout #muscles #motivation #gymlife #motivation #dedication #fitnessmodel #fitnessshoot #photoshoot #abs #sixpack #6pack #shredded #quoteofday

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Photos of balfouruk in Instagram Account George A. Balfour-Kinnear George A. Balfour-Kinnear

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balfouruk's Instagram Photo - Get too obsessed with the little things and there will be no bigger picture! Keep moving forward!

#exercise #training #gym #muscles #bodybuilding #physique #mensphysique #trainingday #fitnessmodel #fitspo #bodypower #fitfam #motivation #fitnessaddict #backday #biceps #workout #muscles #motivation #gymlife #motivation #dedication #fitnessmodel #fitnessshoot #photoshoot #abs #sixpack #6pack #shredded #quoteofday #fitness

Get too obsessed with the little things and there will be no bigger picture! Keep moving forward! #exercise #training #gym #muscles #bodybuilding #physique #mensphysique #trainingday #fitnessmodel #fitspo #bodypower #fitfam #motivation #fitnessaddict #backday #biceps #workout #muscles #motivation #gymlife #motivation #dedication #fitnessmodel #fitnessshoot #photoshoot #abs #sixpack #6pack #shredded #quoteofday #fitness

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balfouruk's Instagram Photo - Buckle up! Haha notice the seat belt? ๐Ÿคฃ Smashing up the @hammerstrengthofficial decline chest press machine. One of my favourites. People screw around with all sorts of chest exercises and variations yet still somehow manage to not do any decline work. If you want a properly defined chest you really should hit your lower chest with this variation too, not that decline press doesn't work your upper chest! It's probably the best overall variation in my view but is extremely under-utilised, not to mention the reduced reliance on your shoulders, in effect making it a better isolation of the chest as a result. Whether decline dumbbell, barbell or machine press do give it a little upgrade in your training program. Your chest will thank you later! Boom!

#exercise #training #fitness #gym #muscles #bodybuilding #physique #mensphysique #trainingday #fitnessmodel #fitspo #bodypower #fitfam #motivation #fitnessaddict #chestday #triceps #workout #muscles #motivation #gymlife #motivation #dedication #fitnessmodel #fitnessshoot #photoshoot #abs #sixpack #6pack #shredded

Buckle up! Haha notice the seat belt? ๐Ÿคฃ Smashing up the @hammerstrengthofficial decline chest press machine. One of my favourites. People screw around with all sorts of chest exercises and variations yet still somehow manage to not do any decline work. If you want a properly defined chest you really should hit your lower chest with this variation too, not that decline press doesn't work your upper chest! It's probably the best overall variation in my view but is extremely under-utilised, not to mention the reduced reliance on your shoulders, in effect making it a better isolation of the chest as a result. Whether decline dumbbell, barbell or machine press do give it a little upgrade in your training program. Your chest will thank you later! Boom! #exercise #training #fitness #gym #muscles #bodybuilding #physique #mensphysique #trainingday #fitnessmodel #fitspo #bodypower #fitfam #motivation #fitnessaddict #chestday #triceps #workout #muscles #motivation #gymlife #motivation #dedication #fitnessmodel #fitnessshoot #photoshoot #abs #sixpack #6pack #shredded

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balfouruk's Instagram Photo - Who's loving the @grenadeofficial Carb Killa shakes? Had one again today post workout at Legends Gym, Cookies & Cream flavour . So damn good! Still waiting for Banana Armour flavour to arrive!

Who's loving the @grenadeofficial Carb Killa shakes? Had one again today post workout at Legends Gym, Cookies & Cream flavour . So damn good! Still waiting for Banana Armour flavour to arrive!

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balfouruk's Instagram Photo - What's your favourite breakfast? For me it's all about the omelettes. Usually cheese and spinach, cheese and tomato, cheese. You get the idea. Boom! ๐Ÿ™Œ๐Ÿ™Œ

What's your favourite breakfast? For me it's all about the omelettes. Usually cheese and spinach, cheese and tomato, cheese. You get the idea. Boom! ๐Ÿ™Œ๐Ÿ™Œ

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balfouruk's Instagram Photo - Thowback to a shoot a couple of years back with @simon_snhfoto! Might be time to stop rewinding and fast forward to something better!

#exercise #training #fitness #gym #muscles #bodybuilding #physique #mensphysique #trainingday #fitnessmodel #fitspo #bodypower #fitfam #motivation #fitnessaddict #backday #biceps #workout #muscles #motivation #gymlife #motivation #dedication #fitnessmodel #fitnessshoot #photoshoot #abs #sixpack #6pack #shredded

Thowback to a shoot a couple of years back with @simon_snhfoto! Might be time to stop rewinding and fast forward to something better! #exercise #training #fitness #gym #muscles #bodybuilding #physique #mensphysique #trainingday #fitnessmodel #fitspo #bodypower #fitfam #motivation #fitnessaddict #backday #biceps #workout #muscles #motivation #gymlife #motivation #dedication #fitnessmodel #fitnessshoot #photoshoot #abs #sixpack #6pack #shredded

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balfouruk's Instagram Photo - Time to bring back some Bent Over Rows this week ahead of a hell of a lot deadlift work planned. I like this exercise as a great prep for the load and hold work of the deadlift and I feel they work well in a program together, although I don't usually do them in the same exact workout. I also like the supinated variation as I feel it is a massive part of my increase arm strength over the years. I also tend to level down on any pronated grip options where possible to force variation as this is perhaps the most naturally overcooked grip variation in most training. Boom!

#exercise #training #fitness #gym #muscles #bodybuilding #physique #mensphysique #trainingday #fitnessmodel #fitspo #bodypower #fitfam #motivation #fitnessaddict #backday #biceps #workout #muscles #motivation #gymlife #motivation #dedication #fitnessmodel #backworkout #backday #bicepsworkout

Time to bring back some Bent Over Rows this week ahead of a hell of a lot deadlift work planned. I like this exercise as a great prep for the load and hold work of the deadlift and I feel they work well in a program together, although I don't usually do them in the same exact workout. I also like the supinated variation as I feel it is a massive part of my increase arm strength over the years. I also tend to level down on any pronated grip options where possible to force variation as this is perhaps the most naturally overcooked grip variation in most training. Boom! #exercise #training #fitness #gym #muscles #bodybuilding #physique #mensphysique #trainingday #fitnessmodel #fitspo #bodypower #fitfam #motivation #fitnessaddict #backday #biceps #workout #muscles #motivation #gymlife #motivation #dedication #fitnessmodel #backworkout #backday #bicepsworkout

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balfouruk's Instagram Photo - Do you even Creatine?

I've long since believed that Creatine is possibly the most obvious supplementation for anyone training. When you are results focused whether for physical or athletic goals then you start to think of what you can do easily and efficiently that can improve results and Creatine to me is pretty early in on that list. Creatine is perhaps one of the most studied supplements yet many still overlook it.

WHAT IS IT? Creatine is actually created in the body naturally, but also can be found in meat, eggs and fish, albeit in less significant amounts than one would supplement for training. 
WHAT DOES IT DO? Creatine can help rapidly produce energy in the form of ATP to support cellular functions. It specifically plays a role in short, high intensity exercise.
HOW CAN IT HELP? Creatine can support, as I mentioned, high intensity short burst exercises so sprints, other HIIT training, strength and power work are all gong to be included in that. Over longer term use Creatine can also contribute to increased lean body mass and liver health. 
WHAT TYPE TO USE? Personally I would recommend using Creatine Monohydrate. If you look for one that also is marked 'creapure' you'll be getting what many consider the best quality Creatine. Creatine HCL is also starting to be widely accepted as a good option too. 
Any supplement questions? Drop them below!

Do you even Creatine? I've long since believed that Creatine is possibly the most obvious supplementation for anyone training. When you are results focused whether for physical or athletic goals then you start to think of what you can do easily and efficiently that can improve results and Creatine to me is pretty early in on that list. Creatine is perhaps one of the most studied supplements yet many still overlook it. WHAT IS IT? Creatine is actually created in the body naturally, but also can be found in meat, eggs and fish, albeit in less significant amounts than one would supplement for training. WHAT DOES IT DO? Creatine can help rapidly produce energy in the form of ATP to support cellular functions. It specifically plays a role in short, high intensity exercise. HOW CAN IT HELP? Creatine can support, as I mentioned, high intensity short burst exercises so sprints, other HIIT training, strength and power work are all gong to be included in that. Over longer term use Creatine can also contribute to increased lean body mass and liver health. WHAT TYPE TO USE? Personally I would recommend using Creatine Monohydrate. If you look for one that also is marked 'creapure' you'll be getting what many consider the best quality Creatine. Creatine HCL is also starting to be widely accepted as a good option too. Any supplement questions? Drop them below!

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balfouruk

balfouruk's Instagram Photo - One of the most underrated leg exercises or perhaps just avoided because if done right it's not pleasant is the so-called Bulgarian Split Squat or Bulgarian Lunge as I hear some people who like to be different call it! 
The emphasis is on the front leg. The rear leg is elevated but people overdo this. I do not recommend you use a normal gym bench for the rear foot. That is simply too high for optimum effectiveness in my view, where instability is unnecessarily high without benefit. Grab a step or pile up a few weight plates to elevate the rear foot. In this picture I was doing a very light burnout at the end of a session but it is a very effective exercise to go heavy also. I recommend beginning with dumbbells and only when very comfortable with the movement at weights where dumbbells become troublesome or too heavy to hold progress to a barbell, in a rack for safety. 
Depending on your foot stance you can emphasise your posterior chain (glutes and hams) or anterior chain (quads) a little more but don't get too distracted with that at first. Get a good range of motion and don't add weight for ego on this exercise! Let me know how go! Boom!

#exercise #training #fitness #gym #muscles #bodybuilding #physique #mensphysique #trainingday #fitnessmodel #fitspo #bodypower #fitfam #motivation #fitnessaddict #legday #quads #hams #glutesworkout #workout #muscles #motivation #gymlife #motivation #dedication #fitnessmodel #legdayworkout

One of the most underrated leg exercises or perhaps just avoided because if done right it's not pleasant is the so-called Bulgarian Split Squat or Bulgarian Lunge as I hear some people who like to be different call it! The emphasis is on the front leg. The rear leg is elevated but people overdo this. I do not recommend you use a normal gym bench for the rear foot. That is simply too high for optimum effectiveness in my view, where instability is unnecessarily high without benefit. Grab a step or pile up a few weight plates to elevate the rear foot. In this picture I was doing a very light burnout at the end of a session but it is a very effective exercise to go heavy also. I recommend beginning with dumbbells and only when very comfortable with the movement at weights where dumbbells become troublesome or too heavy to hold progress to a barbell, in a rack for safety. Depending on your foot stance you can emphasise your posterior chain (glutes and hams) or anterior chain (quads) a little more but don't get too distracted with that at first. Get a good range of motion and don't add weight for ego on this exercise! Let me know how go! Boom! #exercise #training #fitness #gym #muscles #bodybuilding #physique #mensphysique #trainingday #fitnessmodel #fitspo #bodypower #fitfam #motivation #fitnessaddict #legday #quads #hams #glutesworkout #workout #muscles #motivation #gymlife #motivation #dedication #fitnessmodel #legdayworkout

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balfouruk's Instagram Photo - When portion sizes don't work for you, order two! Eat well, train hard!

When portion sizes don't work for you, order two! Eat well, train hard!

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balfouruk's Instagram Photo - Overthinking has more to answer for than failure!

Overthinking has more to answer for than failure!

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balfouruk's Instagram Photo - One of my favourite variations of the lat pulldown is with a supinated grip and when I rarely come across one of the newer hammer strength machines set up like this I absolutely love it. If you've read my previous posts on lat pulldown's you'll know I am a big advocate for this and my favourite variation 'overall' as you can easily get full range of motion and feel! Boom!

#exercise #training #fitness #gym #muscles #bodybuilding #physique #mensphysique #trainingday #mcm #fitnessmodel #fitspo #bodypower #fitfam #motivation #fitnessaddict #backday #biceps #workout #muscles #motivation #gymlife #motivation #dedication #like #love #life #followme #like4like #fitnessmodel

One of my favourite variations of the lat pulldown is with a supinated grip and when I rarely come across one of the newer hammer strength machines set up like this I absolutely love it. If you've read my previous posts on lat pulldown's you'll know I am a big advocate for this and my favourite variation 'overall' as you can easily get full range of motion and feel! Boom! #exercise #training #fitness #gym #muscles #bodybuilding #physique #mensphysique #trainingday #mcm #fitnessmodel #fitspo #bodypower #fitfam #motivation #fitnessaddict #backday #biceps #workout #muscles #motivation #gymlife #motivation #dedication #like #love #life #followme #like4like #fitnessmodel

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balfouruk's Instagram Photo - Hitting some rows on this rather unusual row machine at The Ritz, Guangzhou! 
#train #training #fitness #gym #muscles #bodybuilding #physique #mensphysique #trainingday #mcm #fitnessmodel #fitspo #bodypower #fitfam #motivation #fitnessaddict #chestday #legday #biceps #workout #muscles #motivation #tbt #motivation #dedication #like #life #followme #like4like #fitnessmodel

Hitting some rows on this rather unusual row machine at The Ritz, Guangzhou! #train #training #fitness #gym #muscles #bodybuilding #physique #mensphysique #trainingday #mcm #fitnessmodel #fitspo #bodypower #fitfam #motivation #fitnessaddict #chestday #legday #biceps #workout #muscles #motivation #tbt #motivation #dedication #like #life #followme #like4like #fitnessmodel

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balfouruk's Instagram Photo - "A man would do nothing, if he waited until he could do it so well that no one would find fault with what he has done." - Cardinal Newman 
I've been so guilty of this myself. Too much of a perfectionist. In business and in my personal life, waiting for that perfect moment, that perfect scenario, that perfect understanding, that perfect confidence to act. I will never get that time wasted back, but I look forward to make sure I turn that around. People with less are doing more than you, don't wait.

"A man would do nothing, if he waited until he could do it so well that no one would find fault with what he has done." - Cardinal Newman I've been so guilty of this myself. Too much of a perfectionist. In business and in my personal life, waiting for that perfect moment, that perfect scenario, that perfect understanding, that perfect confidence to act. I will never get that time wasted back, but I look forward to make sure I turn that around. People with less are doing more than you, don't wait.

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