@josefrakich

Do you enjoy leg day!? (Hell yeah or Nah)

August 21, 2021

NZ back into lockdown so looks like it’s back to my home workouts. 😂 (P.S. don’t actually try this I nearly ripped my shoulder out it’s socket trying to pick up the couch) #nzlockdown #lockdown #homeworkout #homeworkouts #fitnessmotivation #legday #legdayworkout #squats #dontskiplegday

August 20, 2021

Eat crap, feel crap. Eat good, feel good. ☀️🏝 That’s basically what it comes down to… so if you don’t want to feel sluggish, bloated and tired all the time then you MUST make changes! If your serious then let’s work! Click the “book now” button in my profile to book in a free 10 minute call to see if you qualify for my ALL IN coaching program. Limited to 5 spots only for this intake: @josefrakich

August 19, 2021

Didn’t expect that 💦 @strengthgod

August 18, 2021

DO MY DIETS WORK? 🤔 hmm swipe left and you tell me! 🤩🤩🤩 I have helped over 150,000+ people worldwide get into the BEST shape of their life and I want you help YOU also! - JOIN THE JRF PROGRAM & RECEIVE: - 🏆 12 weeks worth of coaching 📱 JRF member only app access 🍎 Custom diet (muscle gain/fat loss) ⛔️ Customized to your allergies/dislikes 🛒 Complete shopping list 💪🏼 Custom workout program 🧀 Extreme abs workouts 🏃🏽‍♂️ Best fat burning cardio workouts 🖥 7 days a week email support 📝 Free supplement advice 🔒 Access to my CLOSED Facebook group 🔥 Results are guaranteed ⏰ Results are fast 💰 100% money back if not satisfied - Plus I am also giving away $5000 every single month (until the end of the year) to my clients who get results! So get started today and become the best version of you! Link in my bio to get started! @josefrakich @jrf_transformations - #JRFresults #JRFchallenge #weightloss #weightlossjourney #weightlossmotivation #weightlosstransformation #keto #ketodiet #fatloss #fatlosstips #fatlosstransformation #onlinetrainer #onlinecoach #transformationtuesday

August 17, 2021

⚠️ BACK THICKNESS! ⚠️ If your trying to build upper back thickness add bent over barbell rows to your routine! The more bent over you are the more upper back you will be targeting. I aim to keep my body at a 90 degree angle as I find this is best. I also recommend to use a slightly wider than normal grip as this will also help with targeting the upper back, more so than the lower lats. Give it a go! One more thing - hit the link in my bio if you need a custom diet to make gains! @josefrakich 📝 #back #backday #backdayworkout #backworkout #backexercise #workoutvideos #bodybuilding #bodybuilder #ifbb #wbff #gains

August 16, 2021

FUNNY STORY: 😂😂😂 so as you guys know I recently gave away $20,000 a couple of months back and now I’m giving away $30,000 this time. $5000 every single month until the end of the year to multiple clients who get good results from my program. (Link in bio for more details this) - Anyway, back to the story - we wanted to film some marketing ads promoting my new challenge with the stack of cash. Filming different Facebook ads and TikTok videos etc... It took me 2 days and I had to go to 3 different banks just to be able to withdraw all the cash out in the specific notes I wanted as I needed lots of small notes to make the stack of cash look bigger lol. None of us were were smart enough to realize we could have just used fake money for this and that probably would have been a lot safer also. - We got the cash out and the idea for these ads was for me to look like a mafia boss of some sort. (Don’t ask - just trying something different haha). So part of the video script was for me to have a cigar in my hand and some whisky on ice in the ads just to look the part, except we somehow forgot to get these 2 items. Not to worry though, Derry (my head of marketing) found a sausage outside that we used instead (yes that’s a half eaten sausage in my hand - not a cigar) and we obviously didn’t have whisky sitting around at the JRF office either so instead we actually put herbal tea and ice in my glass. - Spent many long hours filming many different ads and Tidz (my video guy) edited them all only to find out most of them got declined on Facebook because it was promoting drinking alcohol and smoking. - Which frustrates me so much because it’s actually someone’s half eaten sausage and herbal tea. 😂😂😂 #mafia #boss

August 15, 2021

🛑 REAR DELT EXERCISES! 🛑 Ok so you want bigger rear delts? Try these 3 specified exercises and keep your rep range between 15-30 reps and hit them at least twice per week. Watch them grow! 😊 #reardelts #reardelt #shoulderworkout #shoulders #shoulderexercises #backworkout #workoutvideo #gymworkouts #gymtips #bodybuildinglifestyle

August 15, 2021

🛑 BICEP PEAKS! 🛑 These 3 specific exercises work your bicep “long-head” which results in a better bicep “peak” (height of the bicep) include these in your next bicep routine! #biceps #bicepworkout #armworkout #bicepday #armday #armdayworkout #bicepcurls #bicepscurl #workoutvideos #workouttips #biceppeak #biceppump

August 14, 2021

CAN YOU EAT CARBS & STILL HAVE ABS? 🍚 🍞 - The answer is, YES! I am currently eating 400-600g carbs daily and eating bread & rice every single day. It all comes down to the "IIFYM" (If It Fits Your Macros) principle. Which basically means you can eat ANYTHING you want as long as it fits into your total daily calorie and macronutrient requirements (protein, carbohydrates, fats and total calories for your goals). Gaining body fat is all about excess calories, NOT the types of foods that you consume. You can still technically get fat off broccoli and egg whites if calories are in a surplus above your TDEE (total daily energy expenditure). Although it would be pretty damn hard lol. - In regards to body composition there is no such thing as "good" and "bad" foods either. Don't think you have to give up “bread” or “rice” just because you want to lose some fat. - IIFYM does NOT mean you can eat however much of whatever you want... It just means you can eat foods you enjoy from time to time providing it fits your daily macros. No foods are "off limits" they just need to be ACCOUNTED for! - For MOST people wanting to lose fat however I do usually advise the keto diet (not a IIFYM diet) since keto has MANY amazing benefits for those trying to lose fat, it crushes your appetite and takes away your cravings which usually lead you to over eat and break your diet anyway. Adherence is key at the end of the day when it comes to fat loss keto seems to be the best and easiest diet to adhere to for 90% of my JRF clients. But the point of this post is to show you that the REAL SECRET to fat loss is actually a CALORIE DEFICIT. I got lean on the keto diet and I got lean on a high carbohydrate diet. It all comes down to burning more than what you consume. Whatever diet you prefer to follow, I guarantee I can help you drop fat and get lean! If you sign up to my online coaching program all your calories & macros (protein, carbs, fats) will be worked out specifically for YOU and YOUR goals and that’s why MY clients get the best and fastest results! Also if you decide to sign up today you will be entered into my $30,000 JRF Challenge! Link in bio! 👉🏼 @josefrakich @JRF_Transformations

August 14, 2021

It’s not luck, it’s not magic, it’s not circumstances. It’s developing a great plan and executing on it, day in and day out until the visions in your head become your reality. @dillonandersonphoto #dailymotivation #lamborghini #lamborghinihuracan

August 12, 2021

Home Abs Workout! 🥵🔥 (save this!) - 5 x Sit ups - 20/20/20/20/20 5 x Lying leg lifts -20/15/12/10/10 4 x Bicycle crunches - 20/20/15/15 4 x Jack knives 20/18/15/12 3 x Planks - hold for 60 seconds - IMPORTANT: ⚠️ If your goals is to achieve a good set of abs, you must understand DIET is the most important factor here. You must be in a calorie deficit (less calories than your TDEE) in order to lose fat. Now the more fat you lose the better and more defined your abs will be. If you need help with a custom fat loss diet created specifically for you based on the foods YOU love and enjoy click the link in my bio right now. I currently have a 48 hour flash sale on! 😁 @josefrakich @jrf_transformations - #abs #absworkout #coreworkout #homeworkout #homeworkouts #homeworkoutvideos #homeabs #leanmuscle #sixpack #sixpackabs #sixpackworkout #fitnessmotivation #bodyweightworkout #gymmotivation

August 11, 2021