#fatlossdiet

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#Repost @harefit_ (@get_repost)
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*ARE YOU ALWAYS BLOATED?* by @oualidzaim⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you're always bloated, you know how uncomfortable that is. Not only do you feel heavy, sluggish and disturbed every time you eat, you also have a hard time noticing your weight loss progress because there's always food in your system...🤢⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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There are a ton of reasons why you can be bloated but I've listed 4 tips that can help you make noticeable progress 👇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1⃣ I'm a big meal kinda guy because I get away with it fine (lucky me, I know). If your current meals bloat you, try eating smaller portions a bit more often. It will be easier for your digestive system to handle!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2⃣ Take your time...seriously. Most people shove food down the hatch without chewing properly...you don't want to be (stay) one of them. Make it easier on your digestive system.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3⃣ You can feel it as soon as you drink it...so why do you keep drinking it if it bloats you? Stop drinking POP. Replace all (most) carbonated drinks with water if you don't want to blow up like a puffer fish...⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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4⃣ Right now food is probably stagnating in your intestines. Fiber will help you facilitate the transit. If you're bloated, you're probably not eating enough fiber (veggies, fruits, complex carbs...).⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Give these tips a try and let me know how you feel! And if you have any questions, feel free to comment or DM me 👌⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Cheers, your boy Oualid. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#harefit #digestion #healthandwellness #bloated #bloating #weightlosssupport #fatlossjourney #fatlosshelp #weightlosstips #fatlosstips #weightlosshelp #weightlossjourney #fatlossgoals #weightlossgoals #fitfood #fatloss #fatlosscoach #weightlosscoach #fatlossdiet #weightlossprogram #fatlossfoods #flexibledieting #howtoloseweight #fatlossfood #flexiblediet #countingmacros #fiber #sodapop

#Repost @harefit_ (@get_repost ) ・・・ *ARE YOU ALWAYS BLOATED?* by @oualidzaim ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you're always bloated, you know how uncomfortable that is. Not only do you feel heavy, sluggish and disturbed every time you eat, you also have a hard time noticing your weight loss progress because there's always food in your system...🤢⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ There are a ton of reasons why you can be bloated but I've listed 4 tips that can help you make noticeable progress ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I'm a big meal kinda guy because I get away with it fine (lucky me, I know). If your current meals bloat you, try eating smaller portions a bit more often. It will be easier for your digestive system to handle!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Take your time...seriously. Most people shove food down the hatch without chewing properly...you don't want to be (stay) one of them. Make it easier on your digestive system.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ You can feel it as soon as you drink it...so why do you keep drinking it if it bloats you? Stop drinking POP. Replace all (most) carbonated drinks with water if you don't want to blow up like a puffer fish...⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Right now food is probably stagnating in your intestines. Fiber will help you facilitate the transit. If you're bloated, you're probably not eating enough fiber (veggies, fruits, complex carbs...).⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Give these tips a try and let me know how you feel! And if you have any questions, feel free to comment or DM me ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Cheers, your boy Oualid. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ *⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ *⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ *⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ *⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ *⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #harefit #digestion #healthandwellness #bloated #bloating #weightlosssupport #fatlossjourney #fatlosshelp #weightlosstips #fatlosstips #weightlosshelp #weightlossjourney #fatlossgoals #weightlossgoals #fitfood #fatloss #fatlosscoach #weightlosscoach #fatlossdiet #weightlossprogram #fatlossfoods #flexibledieting #howtoloseweight #fatlossfood #flexiblediet #countingmacros #fiber #sodapop - 3 minutes ago

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Because everyone loves some #foodinspo 💜❤️🧡
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Our girls are taking part in MFW’s ‘Strong is the New Sexy’ online fat loss program 🙌🏼 This 8 week program is designed to help women develop a positive relationship with food and their bodies. It also aims to help women gain a better understanding of how to achieve their overall body goals 😍 For $26 per week, you get:
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1. 30 min initial phone consult 📞 
2. Personalised meal plan - each person has a meal plan designed for them, based on their body type and goals 👯‍♀️
3. Information booklet: tips, tricks and things to note when losing weight 🔐
4. Weekly accountability check-ins via text or email. Phone check-ins available on request 📝
5. Progress consults in week 1, 4 and 8. This can include any or all of the following: progress pic, measurements, weigh in ⚖️
6. Money back guaranty. All clients who follow the program with 100% adherence and don’t achieve their weight loss goals, receive a 100% money back guaranty ✔️✔️✔️✔️
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For more info 📩 hello@mfwfitness.com.au
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#Fatloss #fatlossjourney #fatlosstips #FatLossVegan #fatlosshelp #fatlossgoals #fatlosscoach #fatlossmotivation #fatlossfood #fatlossprogress #fatlosstransformation #fatlossblog #fatlossprogram #fatlossinspiration #fatlossplan #fatlossworkout #fatlossmurah #fatlosstraining #fatlossnotweightloss #FatLossFriday #fatlossnerd #fatlossmurmer #fatlossmurahpenekannafsumakan #fatlossjimpnessbeauty #fatlossmurahoriginal #fatlossslimming #fatlossdiet #fatlossprescription #fatlossoriginal

Because everyone loves some #foodinspo ️🧡 . Our girls are taking part in MFW’s ‘Strong is the New Sexy’ online fat loss program 🏼 This 8 week program is designed to help women develop a positive relationship with food and their bodies. It also aims to help women gain a better understanding of how to achieve their overall body goals For $26 per week, you get: . 1. 30 min initial phone consult 2. Personalised meal plan - each person has a meal plan designed for them, based on their body type and goals ‍♀️ 3. Information booklet: tips, tricks and things to note when losing weight 4. Weekly accountability check-ins via text or email. Phone check-ins available on request 5. Progress consults in week 1, 4 and 8. This can include any or all of the following: progress pic, measurements, weigh in ⚖️ 6. Money back guaranty. All clients who follow the program with 100% adherence and don’t achieve their weight loss goals, receive a 100% money back guaranty ️ . For more info hello@mfwfitness.com.au . . . . #Fatloss #fatlossjourney #fatlosstips #FatLossVegan #fatlosshelp #fatlossgoals #fatlosscoach #fatlossmotivation #fatlossfood #fatlossprogress #fatlosstransformation #fatlossblog #fatlossprogram #fatlossinspiration #fatlossplan #fatlossworkout #fatlossmurah #fatlosstraining #fatlossnotweightloss #FatLossFriday #fatlossnerd #fatlossmurmer #fatlossmurahpenekannafsumakan #fatlossjimpnessbeauty #fatlossmurahoriginal #fatlossslimming #fatlossdiet #fatlossprescription #fatlossoriginal - 31 minutes ago

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At this point I'm pretty confident saying this is my favorite @halotopcreamery flavor. I'm pretty sure I've tried them all and for a mere 280 calories I get to smash the entire pint. They really nail the pancake/waffle flavor perfectly! 🍦👍

At this point I'm pretty confident saying this is my favorite @halotopcreamery flavor. I'm pretty sure I've tried them all and for a mere 280 calories I get to smash the entire pint. They really nail the pancake/waffle flavor perfectly! - 2 hours ago

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Here's the truth about supplements: they are just that...a supplement to your sweat equity inside and outside of the gym. If you're working out and eating healthy consistently, there are a small handful of affordable products that can accelerate your lean muscle and fat loss results. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The problem is when people treat supplements as a SUBSTITUTE. Some of these large supplement companies spend millions of dollars trying to convince you that their "magic pill" that can somehow compensate for years of poor diet and exercise habits in a matter of weeks. It's all bullshit my friend.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The reality is that 95% of your lean muscle and fat loss results will be generated from your training routine, diet and rest. If (and only if) you are consistent in these areas, then these are the supplements I suggest investing in:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1.) Whey protein: can be taken morning, afternoon, night⠀⠀⠀⠀⠀⠀⠀⠀⠀
2.) Black coffee: morning and pre-workout⠀⠀⠀⠀⠀⠀⠀⠀⠀
3.) Creatine: before and after workout⠀⠀⠀⠀⠀⠀⠀⠀⠀
4.) Beta-Alanine: pre-workout⠀⠀⠀⠀⠀⠀⠀⠀⠀
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These supplements are both affordable and effective. Are they mandatory? Nope. Will they help you? Yes. But remember...you have to train consistently and use them as supplements, NOT substitutes.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Do you know someone that needs to know the truth about supplements? If so, share this with them.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#supplements #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #weightloss #protein #creatine #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #personaltrainer #shredded #mensfitness #fitness

Here's the truth about supplements: they are just that...a supplement to your sweat equity inside and outside of the gym. If you're working out and eating healthy consistently, there are a small handful of affordable products that can accelerate your lean muscle and fat loss results. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ The problem is when people treat supplements as a SUBSTITUTE. Some of these large supplement companies spend millions of dollars trying to convince you that their "magic pill" that can somehow compensate for years of poor diet and exercise habits in a matter of weeks. It's all bullshit my friend.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ The reality is that 95% of your lean muscle and fat loss results will be generated from your training routine, diet and rest. If (and only if) you are consistent in these areas, then these are the supplements I suggest investing in:⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1.) Whey protein: can be taken morning, afternoon, night⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2.) Black coffee: morning and pre-workout⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3.) Creatine: before and after workout⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4.) Beta-Alanine: pre-workout⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ These supplements are both affordable and effective. Are they mandatory? Nope. Will they help you? Yes. But remember...you have to train consistently and use them as supplements, NOT substitutes.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Do you know someone that needs to know the truth about supplements? If so, share this with them.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #supplements #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #weightloss #protein #creatine #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #personaltrainer #shredded #mensfitness #fitness - 2 hours ago

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📉 Let’s get very real for a second…⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🏒 Weight loss is NOT linear.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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😊 This means the number on the scale is not going to go down by precisely 0.2 pounds each and every single day, or by 1.4 pounds every single week for the duration of your cut/diet.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🎿 Maybe not the best analogy ever, but weight loss is like skiing.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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🍟 You don’t french fry straight down the hill, that’s unsafe and quite unrealistic. Instead, sometimes you will 🍕 to slow down, or carve a big beautiful turn ⛷ to pick up momentum, and sometimes you’ll fall on your ass 🍑 and have to re-gather yourself to get back on track.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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✏️ My point is that you should not expect weight loss to be precisely the way you intend it to be. Instead, it’s going to take longer than you think, and on some days you’re going to think to yourself, “Why the hell is this not working?! Why the f*** am I up a pound today when I hit my macros perfectly yesterday?!”⠀⠀⠀⠀⠀⠀⠀⠀⠀
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😌 Do not worry. This is normal. It’s part of the journey. And if you recognize this before you start — or on your way — you’ll be much better off because setting the proper expectations and allowing yourself to experience the journey for what it is along the way is both a humbling and rewarding thing.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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And if you enjoyed this post, tag someone that needs to hear this or just comment “📉” down below to let me know you’re still reading this, and we’re on the same team.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Cheers! And have a great day⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#fatlosshelp #weightlosstips #fatlosstips #weightlosshelp #fatlossjourney #weightlossjourney #fatlossgoals #flexibledieting #fatlossplan #flexiblediet #fitchallenge #fatlosstip #fatloss #fatlosscoach #weightlosscoach #weightloss #mealfrequency #fatlossdiet #fatlosshacks #weightlosscoach #weightlossprogram #fatlossfoods #kinobody #caloriecounting #countingcalories #macrocounting #howtoloseweight #intermittentfasting #fatlossprogress

Let’s get very real for a second…⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🏒 Weight loss is NOT linear.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ This means the number on the scale is not going to go down by precisely 0.2 pounds each and every single day, or by 1.4 pounds every single week for the duration of your cut/diet.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Maybe not the best analogy ever, but weight loss is like skiing.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ You don’t french fry straight down the hill, that’s unsafe and quite unrealistic. Instead, sometimes you will to slow down, or carve a big beautiful turn ⛷ to pick up momentum, and sometimes you’ll fall on your ass and have to re-gather yourself to get back on track.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ ️ My point is that you should not expect weight loss to be precisely the way you intend it to be. Instead, it’s going to take longer than you think, and on some days you’re going to think to yourself, “Why the hell is this not working?! Why the f*** am I up a pound today when I hit my macros perfectly yesterday?!”⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Do not worry. This is normal. It’s part of the journey. And if you recognize this before you start — or on your way — you’ll be much better off because setting the proper expectations and allowing yourself to experience the journey for what it is along the way is both a humbling and rewarding thing.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ And if you enjoyed this post, tag someone that needs to hear this or just comment “” down below to let me know you’re still reading this, and we’re on the same team.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Cheers! And have a great day⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fatlosshelp #weightlosstips #fatlosstips #weightlosshelp #fatlossjourney #weightlossjourney #fatlossgoals #flexibledieting #fatlossplan #flexiblediet #fitchallenge #fatlosstip #fatloss #fatlosscoach #weightlosscoach #weightloss #mealfrequency #fatlossdiet #fatlosshacks #weightlosscoach #weightlossprogram #fatlossfoods #kinobody #caloriecounting #countingcalories #macrocounting #howtoloseweight #intermittentfasting #fatlossprogress - 2 hours ago

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RepostBy @knowgains: "💥 #knowgains 🏋️
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Today's Topic
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. 💥KNOW -  CARDIO 💥

Something that I always get asked is whether to do cardio before or after a weights session.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Firstly, let me just clarify that cardio in this context is not jumping on a treadmill and running for 5-10 minutes to get your sweat on to warm-up.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The general rule for cardio if you're doing it within the same session as your strength training session, is to do it first or last depending on your priorities. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Simply ask yourself what goal is more important to YOU?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you’re training for a marathon for example then cardio or running will always be THE priority and therefore, it comes first. So when you do it, you’re able to perform at your best. Likewise, if your goal is to gain strength and muscle then lifting weights should come first.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Some claim that you should do cardio after weights because for the first 20 minutes of training your body burns carbs and only after 20 minutes do you start burning fat. The reasoning is, by performing cardio after weights you’ll burn more fat. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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But, you should know by now that to burn fat or lose fat, the most important requirement is that you consistently create a negative energy balance.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So, provided you are in a negative energy balance you should perform cardio whenever the hell YOU like! Enjoyment and adherence always trump the day.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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When do you do cardio, before or after weights?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#fatlosshelp #fatlosstips #fatlossjourney #fatlossgoals #fatloss #fatlosscoach #fatlossdiet #fatlossfood #weightlosstips #weightlosshelp #weightlossjourney #weightlossgoals #weightlosscoach #weightlosssupport #weightlossdiet #caloriesburned #calories #flexiblediet #flexibledieter #iifymfood #howtoloseweight #howtolosefat #losefat #losefatfast #loseweightfast #megsgotmuscle

RepostBy @knowgains : " #knowgains 🏋️ . Today's Topic . . KNOW - CARDIO Something that I always get asked is whether to do cardio before or after a weights session.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Firstly, let me just clarify that cardio in this context is not jumping on a treadmill and running for 5-10 minutes to get your sweat on to warm-up.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The general rule for cardio if you're doing it within the same session as your strength training session, is to do it first or last depending on your priorities. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Simply ask yourself what goal is more important to YOU?⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you’re training for a marathon for example then cardio or running will always be THE priority and therefore, it comes first. So when you do it, you’re able to perform at your best. Likewise, if your goal is to gain strength and muscle then lifting weights should come first.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Some claim that you should do cardio after weights because for the first 20 minutes of training your body burns carbs and only after 20 minutes do you start burning fat. The reasoning is, by performing cardio after weights you’ll burn more fat. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ But, you should know by now that to burn fat or lose fat, the most important requirement is that you consistently create a negative energy balance.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So, provided you are in a negative energy balance you should perform cardio whenever the hell YOU like! Enjoyment and adherence always trump the day.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ When do you do cardio, before or after weights?⠀⠀⠀⠀⠀⠀⠀⠀⠀ - #fatlosshelp #fatlosstips #fatlossjourney #fatlossgoals #fatloss #fatlosscoach #fatlossdiet #fatlossfood #weightlosstips #weightlosshelp #weightlossjourney #weightlossgoals #weightlosscoach #weightlosssupport #weightlossdiet #caloriesburned #calories #flexiblediet #flexibledieter #iifymfood #howtoloseweight #howtolosefat #losefat #losefatfast #loseweightfast #megsgotmuscle - 3 hours ago

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🔥HOW TO KEEP THE FIRE BURNING🔥
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💥When you’re chasing your fat loss goal, it can be hard to stay motivated for the long term. If you’re anything like me when you start something, sometimes the first week you’re all in, but by week 2, your standards start to slip. So what are some effective ways that you can keep that fire burning to get you through to your end goal? Here are a few that have work personally for me and my clients.
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👫Accountably: Accountability works. Grab a friend and fill them in on what your goal is and ask them if they can hold you to it. Posting on social media can also work very well too. The entire premise is based around not letting someone down. I’ve used an app called Stickk which allows you to donate money if you don’t achieve your goal (or give it to someone you hate).
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📓 Write your goals down: There’s something special about having your goals down on paper. Write your goals down and look at them daily. I’ve personally written my goals in notes on my phone and used that as my wallpaper and lock screen to be a constant reminder.
〰️
🔥Find your purpose: Is the reason you are not motivated because it’s not something you are truely passionate about. This can be a real issue when it comes to weight loss. Sometimes it takes a medical scare to get people motivated. You need to find reasons why this is important to you and attach as much pain to the goal as you can.
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🍳Create new habits: Achieving a goal is a collection of habits. Identify the habits that you need to perform daily and hold yourself accountable to those. Some examples for weight loss may be 1- track my calorie intake 2- Get 30minutes of exercise 3- sleep 8 hours 4- have 2 meals with vegetables.
〰️
✅Hope these tips help. If you have any tips that have helped you stay on track, let me know in the comments below. Good luck 😉

HOW TO KEEP THE FIRE BURNING When you’re chasing your fat loss goal, it can be hard to stay motivated for the long term. If you’re anything like me when you start something, sometimes the first week you’re all in, but by week 2, your standards start to slip. So what are some effective ways that you can keep that fire burning to get you through to your end goal? Here are a few that have work personally for me and my clients. Accountably: Accountability works. Grab a friend and fill them in on what your goal is and ask them if they can hold you to it. Posting on social media can also work very well too. The entire premise is based around not letting someone down. I’ve used an app called Stickk which allows you to donate money if you don’t achieve your goal (or give it to someone you hate). Write your goals down: There’s something special about having your goals down on paper. Write your goals down and look at them daily. I’ve personally written my goals in notes on my phone and used that as my wallpaper and lock screen to be a constant reminder. Find your purpose: Is the reason you are not motivated because it’s not something you are truely passionate about. This can be a real issue when it comes to weight loss. Sometimes it takes a medical scare to get people motivated. You need to find reasons why this is important to you and attach as much pain to the goal as you can. Create new habits: Achieving a goal is a collection of habits. Identify the habits that you need to perform daily and hold yourself accountable to those. Some examples for weight loss may be 1- track my calorie intake 2- Get 30minutes of exercise 3- sleep 8 hours 4- have 2 meals with vegetables. Hope these tips help. If you have any tips that have helped you stay on track, let me know in the comments below. Good luck - 4 hours ago

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*ARE YOU ALWAYS BLOATED?* by @oualidzaim⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you're always bloated, you know how uncomfortable that is. Not only do you feel heavy, sluggish and disturbed every time you eat, you also have a hard time noticing your weight loss progress because there's always food in your system...🤢⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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There are a ton of reasons why you can be bloated but I've listed 4 tips that can help you make noticeable progress 👇⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1⃣ I'm a big meal kinda guy because I get away with it fine (lucky me, I know). If your current meals bloat you, try eating smaller portions a bit more often. It will be easier for your digestive system to handle!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2⃣ Take your time...seriously. Most people shove food down the hatch without chewing properly...you don't want to be (stay) one of them. Make it easier on your digestive system.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3⃣ You can feel it as soon as you drink it...so why do you keep drinking it if it bloats you? Stop drinking POP. Replace all (most) carbonated drinks with water if you don't want to blow up like a puffer fish...⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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4⃣ Right now food is probably stagnating in your intestines. Fiber will help you facilitate the transit. If you're bloated, you're probably not eating enough fiber (veggies, fruits, complex carbs...).⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Give these tips a try and let me know how you feel! And if you have any questions, feel free to comment or DM me 👌⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Cheers, your boy Oualid. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#harefit #digestion #healthandwellness #bloated #bloating #weightlosssupport #fatlossjourney #fatlosshelp #weightlosstips #fatlosstips #weightlosshelp #weightlossjourney #fatlossgoals #weightlossgoals #fitfood #fatloss #fatlosscoach #weightlosscoach #fatlossdiet #weightlossprogram #fatlossfoods #flexibledieting #howtoloseweight #fatlossfood #flexiblediet #countingmacros #fiber #sodapop

*ARE YOU ALWAYS BLOATED?* by @oualidzaim ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you're always bloated, you know how uncomfortable that is. Not only do you feel heavy, sluggish and disturbed every time you eat, you also have a hard time noticing your weight loss progress because there's always food in your system...🤢⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ There are a ton of reasons why you can be bloated but I've listed 4 tips that can help you make noticeable progress ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I'm a big meal kinda guy because I get away with it fine (lucky me, I know). If your current meals bloat you, try eating smaller portions a bit more often. It will be easier for your digestive system to handle!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Take your time...seriously. Most people shove food down the hatch without chewing properly...you don't want to be (stay) one of them. Make it easier on your digestive system.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ You can feel it as soon as you drink it...so why do you keep drinking it if it bloats you? Stop drinking POP. Replace all (most) carbonated drinks with water if you don't want to blow up like a puffer fish...⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Right now food is probably stagnating in your intestines. Fiber will help you facilitate the transit. If you're bloated, you're probably not eating enough fiber (veggies, fruits, complex carbs...).⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Give these tips a try and let me know how you feel! And if you have any questions, feel free to comment or DM me ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Cheers, your boy Oualid. ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ *⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ *⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ *⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ *⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ *⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ #harefit #digestion #healthandwellness #bloated #bloating #weightlosssupport #fatlossjourney #fatlosshelp #weightlosstips #fatlosstips #weightlosshelp #weightlossjourney #fatlossgoals #weightlossgoals #fitfood #fatloss #fatlosscoach #weightlosscoach #fatlossdiet #weightlossprogram #fatlossfoods #flexibledieting #howtoloseweight #fatlossfood #flexiblediet #countingmacros #fiber #sodapop - 5 hours ago

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11 days till we kick off the 30 Day Transformation System excited to burn off some more nasty fat!🔥 Comment below is you want to drop body fat?👇🏽
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Link in Bio ⬆️
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Follow ➡️ @therealsalomonortiz

11 days till we kick off the 30 Day Transformation System excited to burn off some more nasty fat! Comment below is you want to drop body fat?🏽 • Link in Bio ️ • Follow @therealsalomonortiz - 5 hours ago

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📍NUTRICION 101📍

APRENDIENDO 🤓 CON #bejaranofit
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¿Proteína antes o después del ejercicio 🏋🏽‍♂️? ¿Cuál quemador 💊 es mejor?”“¿Tengo que tomar BCAA❓, creatina❓ L-carnitina❓”🥦 “Que multivitaminico❓”, esas son muchas de las preguntas que vemos con respecto a la alimentación, pero todas están mal enfocadas ❌❌
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Todo esto no sirve de nada si no tienes una BASE ⏏️ solida en tu pirámide nutricional, donde lo mas importantes:
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1. 🥘 Consumir las CALORIAS 🔥 que tu cuerpo necesita para TU objetivo y TU estilo de vida.
2. Consume los macronutrientes📊 específicos para tener una buena composición corporal (consumo mínimo de proteína 💪🏽 1.8-2x tu peso)
3. Come de manera Nutritiva 🥑 y Natural 🍗 como mínimo el 80% de toda tu alimentación (suplementaté con proteína en polvo 🥛 solo cuando no puedas llegar a tus requerimientos comiendo proteína solida o por conveniencia. Por si sola no hará magia 🧙🏽‍♂️
4. Consume suficiente agua 💦
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Hasta que no domines estos factores de tu alimentación, olvídate de suplementos , pastilla 💊  o “trucos”, y concéntrate en lo BASICO, que te llevara a cumplir tus objetivos 🎯
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Si tienes dudas en como seguir un estilo de vida  contando MACROS o 🍪 IIFYM 🌮 que te ayuda a llegar a tus objetivos 🎯mas fácil (o no sabe que es?), como saber cuantas calorías 🔥 y proteínas 🍗 debes consumir, tengo varios posts que te puede ayudar 👍🏽 o no dudes en escribirme para ayudarte.
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#fatlosshelp #weightlosstips #fatlosstips#weightlosshelp #fatlossjourney#weightlossjourney #fatlossgoals#weightlossgoals #fitfam #fitfood #iifym#fatloss #fatlosscoach #weightlosscoach#weightloss #fatlossgoals #fatlossdiet#weightlosssupport #weightlosscoach#weightlossprogram #fatlossfoods#kinobody #caloriecounting#countingcalories #flexibledieting#fatlossfood #countingmacros #macros#macronutrients #ingenieriacorporal #myproteincolombia

NUTRICION 101 APRENDIENDO 🤓 CON #bejaranofit - ¿Proteína antes o después del ejercicio 🏋🏽‍♂️? ¿Cuál quemador es mejor?”“¿Tengo que tomar BCAA, creatina L-carnitina”🥦 “Que multivitaminico”, esas son muchas de las preguntas que vemos con respecto a la alimentación, pero todas están mal enfocadas - Todo esto no sirve de nada si no tienes una BASE ⏏️ solida en tu pirámide nutricional, donde lo mas importantes: - 1. 🥘 Consumir las CALORIAS que tu cuerpo necesita para TU objetivo y TU estilo de vida. 2. Consume los macronutrientes específicos para tener una buena composición corporal (consumo mínimo de proteína 🏽 1.8-2x tu peso) 3. Come de manera Nutritiva 🥑 y Natural como mínimo el 80% de toda tu alimentación (suplementaté con proteína en polvo 🥛 solo cuando no puedas llegar a tus requerimientos comiendo proteína solida o por conveniencia. Por si sola no hará magia 🧙🏽‍♂️ 4. Consume suficiente agua - Hasta que no domines estos factores de tu alimentación, olvídate de suplementos , pastilla o “trucos”, y concéntrate en lo BASICO, que te llevara a cumplir tus objetivos - Si tienes dudas en como seguir un estilo de vida contando MACROS o IIFYM 🌮 que te ayuda a llegar a tus objetivos mas fácil (o no sabe que es?), como saber cuantas calorías y proteínas debes consumir, tengo varios posts que te puede ayudar 🏽 o no dudes en escribirme para ayudarte. - - - - #fatlosshelp  #weightlosstips  #fatlosstips #weightlosshelp  #fatlossjourney #weightlossjourney  #fatlossgoals #weightlossgoals  #fitfam  #fitfood  #iifym #fatloss  #fatlosscoach  #weightlosscoach #weightloss  #fatlossgoals  #fatlossdiet #weightlosssupport  #weightlosscoach #weightlossprogram  #fatlossfoods #kinobody  #caloriecounting #countingcalories  #flexibledieting #fatlossfood  #countingmacros  #macros #macronutrients #ingenieriacorporal #myproteincolombia - 5 hours ago

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Follow me @oualidzaim for daily Nutrition & Training advice for FAT LOSS. Don't miss out, hit that follow button now 👉👉@oualidzaim 😉
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*MOST ADDICTIVE FOODS* by @corylrodriguez ⠀
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In a recent study, 92% of participants had addictive-like eating behavior towards certain foods. 7-10% had full-blown food addiction.⠀
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Not surprisingly, most of the foods rated as addictive were processed foods. These foods were usually high in sugar, fat or both. The least addictive foods were almost all whole, unprocessed foods.⠀
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Processed foods are usually engineered to be "hyperpalatable" - so they taste super good.⠀
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The brain has a reward center, which lights up and starts secreting dopamine and other feel-good chemicals when we eat.⠀
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This reward center explains why most of us "enjoy" eating. It makes sure that we eat enough food to get all the energy and nutrients that we need.⠀
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Eating processed junk food releases massive amounts of feel-good chemicals, compared to unprocessed foods. This yields a much more powerful "reward" in the brain.⠀
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Your brain then seeks more reward by causing cravings for these hyper-rewarding foods. This can possibly lead to a vicious cycle, called addictive-like eating behavior or food addiction.⠀
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This is yet another reason to base your diet mostly on eating whole, single-ingredient foods.⠀
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#fatlosshelp #weightlosstips #fatlosstips #weightlosshelp #fatlossjourney #weightlossjourney #fatlossgoals #weightlossgoals #fitfam #fitspo #fitfood #iifym #fatloss #fatlosscoach #weightlosscoach #weightloss #fatlossgoals #fatlossdiet #weightlosssupport #weightlosscoach #weightlossprogram #fatlossfoods #kinobody #caloriecounting #countingcalories #flexibledieting⠀⠀⠀⠀
#howtoloseweight #fatlossfood #ozfitlife #proteins

Follow me @oualidzaim for daily Nutrition & Training advice for FAT LOSS. Don't miss out, hit that follow button now @oualidzaim ⠀⠀ *MOST ADDICTIVE FOODS* by @corylrodriguez⠀ In a recent study, 92% of participants had addictive-like eating behavior towards certain foods. 7-10% had full-blown food addiction.⠀ ⠀ Not surprisingly, most of the foods rated as addictive were processed foods. These foods were usually high in sugar, fat or both. The least addictive foods were almost all whole, unprocessed foods.⠀ ⠀ Processed foods are usually engineered to be "hyperpalatable" - so they taste super good.⠀ ⠀ The brain has a reward center, which lights up and starts secreting dopamine and other feel-good chemicals when we eat.⠀ ⠀ This reward center explains why most of us "enjoy" eating. It makes sure that we eat enough food to get all the energy and nutrients that we need.⠀ ⠀ Eating processed junk food releases massive amounts of feel-good chemicals, compared to unprocessed foods. This yields a much more powerful "reward" in the brain.⠀ ⠀ Your brain then seeks more reward by causing cravings for these hyper-rewarding foods. This can possibly lead to a vicious cycle, called addictive-like eating behavior or food addiction.⠀ ⠀ This is yet another reason to base your diet mostly on eating whole, single-ingredient foods.⠀ *⠀ *⠀ *⠀ *⠀ *⠀ #fatlosshelp #weightlosstips #fatlosstips #weightlosshelp #fatlossjourney #weightlossjourney #fatlossgoals #weightlossgoals #fitfam #fitspo #fitfood #iifym #fatloss #fatlosscoach #weightlosscoach #weightloss #fatlossgoals #fatlossdiet #weightlosssupport #weightlosscoach #weightlossprogram #fatlossfoods #kinobody #caloriecounting #countingcalories #flexibledieting ⠀⠀⠀⠀ #howtoloseweight #fatlossfood #ozfitlife #proteins - 7 hours ago

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This is typically the first step I take with clients when discussing nutrition. Instead of turning food into math calculations (I.e. counting calories/macros) we use your hand to gauge portion sizes. Most people trying to clean up their diet, lose a bit of weight and feel better never have to go past this method. For those that want to take things to the next level, that’s where we talk about calorie counting and macro calculations for the most part. —
#Repost @precisionnutrition with @get_repost
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Trying to gain muscle? Lose weight? Just eat healthy? Then finding the right portions is probably on your mind.
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🤯But calorie counting is usually a recipe for failure: It’s annoying, impractical, and research shows it can be up to 25% inaccurate on both sides — calories in, and calories out.
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🍽We can’t stand it. So we came up with a better way for Precision Nutrition Coaching clients — and anyone else who wants to look and feel better — to get the right amount and balance of food at every meal.
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🤗The best part? The only tool you need is your hand. It's proportionate to your body, its size never changes, and it's always with you, making it the perfect tool for measuring food and nutrients — minimal counting required.
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👐🏽Generally speaking, we recommend the higher end of the portion spectrum for men, and the lower end of the portion spectrum for women.
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🧐Of course, just like any other form of nutrition planning — including calorie counting — this serves as a starting point.
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🥑You can’t know exactly how your body will respond in advance. So stay flexible and adjust your portions based on your hunger, fullness, and other important goals.
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#mealprep #nutrition #nutritioncoach #weightlossdiet #weightlossnutrition #fatlossdiet #fatlossnutrition #diet #mealplanning #mealprepsunday #mealprepideas #portioncontrol #portionsize #onlinefitnesscoach #onlinepersonaltrainer #itrainonline

This is typically the first step I take with clients when discussing nutrition. Instead of turning food into math calculations (I.e. counting calories/macros) we use your hand to gauge portion sizes. Most people trying to clean up their diet, lose a bit of weight and feel better never have to go past this method. For those that want to take things to the next level, that’s where we talk about calorie counting and macro calculations for the most part. — #Repost @precisionnutrition with @get_repost ・・・ Trying to gain muscle? Lose weight? Just eat healthy? Then finding the right portions is probably on your mind. - 🤯But calorie counting is usually a recipe for failure: It’s annoying, impractical, and research shows it can be up to 25% inaccurate on both sides — calories in, and calories out. - 🍽We can’t stand it. So we came up with a better way for Precision Nutrition Coaching clients — and anyone else who wants to look and feel better — to get the right amount and balance of food at every meal. - 🤗The best part? The only tool you need is your hand. It's proportionate to your body, its size never changes, and it's always with you, making it the perfect tool for measuring food and nutrients — minimal counting required. - 🏽Generally speaking, we recommend the higher end of the portion spectrum for men, and the lower end of the portion spectrum for women. - 🧐Of course, just like any other form of nutrition planning — including calorie counting — this serves as a starting point. - 🥑You can’t know exactly how your body will respond in advance. So stay flexible and adjust your portions based on your hunger, fullness, and other important goals. — #mealprep #nutrition #nutritioncoach #weightlossdiet #weightlossnutrition #fatlossdiet #fatlossnutrition #diet #mealplanning #mealprepsunday #mealprepideas #portioncontrol #portionsize #onlinefitnesscoach #onlinepersonaltrainer #itrainonline - 7 hours ago

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In general, women tend to overestimate how much body fat they are carrying and often fall into the trap of thinking fat loss is going to get them the “toned” look they are after.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The default solution in most of these cases is to severely restrict how much food they are eating and hop on the treadmill for endless hours of cardio. The result is – at best – some fat loss with equal, if not, greater amounts of muscle loss and a look that’s far from they outcome they were after, and at worst, binge eating episodes caused by the frustration of not seeing the results they are working so hard for.⠀⠀⠀⠀⠀⠀⠀⠀⠀
#⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you are a woman who has been through a similar situation or who wants to join a gym with the hopes of changing their body shape, here’s how you get the “toned” body of your dreams:⠀⠀⠀⠀⠀⠀⠀⠀⠀
- Go to the gym with the intent of trying to build muscle, cause that’s what the gym is for, not for fat loss. Focus on primarily compound lifts that target the body parts you’re trying to develop and lift weights that are actually challenging (meaning, you can’t do more than 15 or so reps with them). While ensuring proper execution, try to get stronger over time, adding weights and/or reps whenever you can.⠀⠀⠀⠀⠀⠀⠀⠀⠀
#⠀⠀⠀⠀⠀⠀⠀⠀⠀
Due to biological and habitual reasons, most women don’t get anywhere near the amount of protein they would need to support their training and recovery. Try to get around 0.8 – 1 g of protein/lb of bodyweight (1.8 – 2.2 g /kg bodyweight protein) each day from mostly high-quality sources, but don’t forget to eat plenty of fruits and veggies too.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#toned #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutine

In general, women tend to overestimate how much body fat they are carrying and often fall into the trap of thinking fat loss is going to get them the “toned” look they are after.⠀⠀⠀⠀⠀⠀⠀⠀⠀ #⠀⠀⠀⠀⠀⠀⠀⠀⠀ The default solution in most of these cases is to severely restrict how much food they are eating and hop on the treadmill for endless hours of cardio. The result is – at best – some fat loss with equal, if not, greater amounts of muscle loss and a look that’s far from they outcome they were after, and at worst, binge eating episodes caused by the frustration of not seeing the results they are working so hard for.⠀⠀⠀⠀⠀⠀⠀⠀⠀ #⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you are a woman who has been through a similar situation or who wants to join a gym with the hopes of changing their body shape, here’s how you get the “toned” body of your dreams:⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Go to the gym with the intent of trying to build muscle, cause that’s what the gym is for, not for fat loss. Focus on primarily compound lifts that target the body parts you’re trying to develop and lift weights that are actually challenging (meaning, you can’t do more than 15 or so reps with them). While ensuring proper execution, try to get stronger over time, adding weights and/or reps whenever you can.⠀⠀⠀⠀⠀⠀⠀⠀⠀ #⠀⠀⠀⠀⠀⠀⠀⠀⠀ Due to biological and habitual reasons, most women don’t get anywhere near the amount of protein they would need to support their training and recovery. Try to get around 0.8 – 1 g of protein/lb of bodyweight (1.8 – 2.2 g /kg bodyweight protein) each day from mostly high-quality sources, but don’t forget to eat plenty of fruits and veggies too.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #toned #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutine - 7 hours ago

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Such a great post from @bdccarpenter⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Bringing to you, Science Saturday.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If weight loss is calories in vs calories out, increasing the number of calories you burn in the gym would result in weight loss, right?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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However, some people find themselves exercising more and not losing weight or losing weight slower than predicted. This confuses many people and some go to the extreme of saying calories in vs calories out doesn't work.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here is a short example of how you might get confused.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Adding in 500 calories burned through exercise often isn't 500 additional calories. Many people will subconsciously move less on workout days. For example, think back to a really intense workout where you found yourself lying on the sofa afterwards.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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This means you may have burned 500 calories in the gym BUT your caloric expenditure outside of the gym decreased. It isn't the net 500 calorie gain you originally thought.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Increasing activity can result in decreased activity elsewhere so your body conserved some of the extra energy you burned.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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On top of that, exercising more can also increase appetite causing people to 'eat back' the calories they burned.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Long story short, calories in vs calories out work and being more active will help promote weight loss. Just keep in mind that being active is not just your exercise regime, it is the total of your day to day life.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#nutrition #nutritioncoach #nutritioncoaching #fatloss #fatlosscoach #fatlossdiet #fatlosstips #diet #diettips #dieting #dietingishard #dietjourney #weightloss #weightlosscoach #weightlosstips #evidencebased #mnu #macros #iifym #flexibledieting #weightlossjourney

Such a great post from @bdccarpenter ⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Bringing to you, Science Saturday.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If weight loss is calories in vs calories out, increasing the number of calories you burn in the gym would result in weight loss, right?⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ However, some people find themselves exercising more and not losing weight or losing weight slower than predicted. This confuses many people and some go to the extreme of saying calories in vs calories out doesn't work.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here is a short example of how you might get confused.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Adding in 500 calories burned through exercise often isn't 500 additional calories. Many people will subconsciously move less on workout days. For example, think back to a really intense workout where you found yourself lying on the sofa afterwards.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This means you may have burned 500 calories in the gym BUT your caloric expenditure outside of the gym decreased. It isn't the net 500 calorie gain you originally thought.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Increasing activity can result in decreased activity elsewhere so your body conserved some of the extra energy you burned.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ On top of that, exercising more can also increase appetite causing people to 'eat back' the calories they burned.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Long story short, calories in vs calories out work and being more active will help promote weight loss. Just keep in mind that being active is not just your exercise regime, it is the total of your day to day life.⠀⠀⠀⠀⠀⠀⠀⠀⠀ •⠀⠀⠀⠀⠀⠀⠀⠀⠀ #nutrition #nutritioncoach #nutritioncoaching #fatloss #fatlosscoach #fatlossdiet #fatlosstips #diet #diettips #dieting #dietingishard #dietjourney #weightloss #weightlosscoach #weightlosstips #evidencebased #mnu #macros #iifym #flexibledieting #weightlossjourney - 8 hours ago

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AQUÍ ESTÁ CÓMO PERDER GRASA
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Imagínate esto:
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Quieres perder algo de grasa, así que esta semana, comienzas a hacer muchos ejercicios cardiovasculares. Una sesión de cardio larga y aburrida en la cinta de correr,  elíptica y bicicleta. Sudarás tu trasero en cada sesión.
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Un poco de dieta,  un poco de entrenamiento con pesas, y algo de ese temido HIIT , pero la mayoría de su entrenamiento es ese cardio que ODIA.
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Un mes después, te pesas. Solo has perdido 1 libra en un solo mes. Esto apesta, y es por eso que la mayoría de las personas dejan de intentar bajar de peso. -
Ahora, imagine lo que se sentiría perder 1 libra cada 3-4 días. En 1 mes, perderías 8 -10 lbs. ¿Quieres este programa para ti? Oh sí.
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La verdad es que si quieres perder grasa, tu nutrición es lo NÚMERO 1. Come menos calorías de las que quemas. Si realmente desea hacer triturar esa grasa, pruebe BW (lbs) x 9-11. Esto es súper bajo, pero te quitará la grasa, solo asegúrate de que tu proteína sea alta - BW (lbs) x 1, y que estés entrenando en un MÍNIMO de 2-3 veces por semana (pero Yo prefiero 4-5).
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Si alguien que conoces está tratando de perder grasa, envíala aquí.
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#highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthechirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss

AQUÍ ESTÁ CÓMO PERDER GRASA - Imagínate esto: - Quieres perder algo de grasa, así que esta semana, comienzas a hacer muchos ejercicios cardiovasculares. Una sesión de cardio larga y aburrida en la cinta de correr, elíptica y bicicleta. Sudarás tu trasero en cada sesión. - Un poco de dieta, un poco de entrenamiento con pesas, y algo de ese temido HIIT , pero la mayoría de su entrenamiento es ese cardio que ODIA. - Un mes después, te pesas. Solo has perdido 1 libra en un solo mes. Esto apesta, y es por eso que la mayoría de las personas dejan de intentar bajar de peso. - Ahora, imagine lo que se sentiría perder 1 libra cada 3-4 días. En 1 mes, perderías 8 -10 lbs. ¿Quieres este programa para ti? Oh sí. - La verdad es que si quieres perder grasa, tu nutrición es lo NÚMERO 1. Come menos calorías de las que quemas. Si realmente desea hacer triturar esa grasa, pruebe BW (lbs) x 9-11. Esto es súper bajo, pero te quitará la grasa, solo asegúrate de que tu proteína sea alta - BW (lbs) x 1, y que estés entrenando en un MÍNIMO de 2-3 veces por semana (pero Yo prefiero 4-5). - Si alguien que conoces está tratando de perder grasa, envíala aquí. - #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthechirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss - 8 hours ago

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Today's Topic: Meal Replacement Shakes.
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You are better off eating a full meal 🥘 but there are times where making a healthy meal is inconvenient (ain’t nobody got time for that😉)
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This recipe is much better than buying meal replacement powders! Let me know your thoughts
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👌You said you wanted more so here goes. Today I’m sharing a tool I use to help me on busy days when I’m either on the go or simply don’t have time to cook.
.
My meal replacement shake. Here’s the way I put it together for fat loss goals and muscle gain goals.
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LIQUID💧 For fat loss the first difference is in the liquid. I use water because it’s zero calories. For muscle gain I use milk 🥛 but of course you could choose something else such as almond milk.
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PROTEIN 🍤 Then we have the protein which is up to to you if you use a powder, cottage cheese or may Greek yogurt.
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FRUIT 🍓Next up is the fruit. For fat loss I like berries because of the low carbs/calories and high fibre. For muscle gain I add a banana 🍌 to bump up the carbs/calories..
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VEGGIES 🥗 I like to add baby spinach to my shakes because greens. We could all do with eating more vegetables and leafy greens are so low in calories that Indont usually count them.
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STARCH 🌾 For an extra bump in carbs I’ll add varying amounts of oatmeal depending on my goal.
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FAT 🥜 Finally, we have the nuts which is my healthy fats. I like almonds and pecan nuts. Again the amount will depend on other ingredients and my goal.
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And there you have it. That’s how I put my meal replacement shakes together. SIMPLES🤷‍♂️. Just like me😊.
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Did you find this helpful? If you did, please comment: “Shake no bake baby!” Just for fun. Go on🤪.
.
Tag a friend.
.
📸  @petersoonfit 👌
📜 @KnowGains
.
Tag a friend who'd like this 👇
.
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❓ As always, leave questions, ideas or corny jokes in the comments 😎
. .
#calories #caloriedeficit #caloriecounting#countingcalories #lowcalorie #diet #dieting #dietingtips#dietplan #fatloss #fatlosshelp#fatlossgoals #fatlossdiet #fit #fatlossplan#weightloss #weightlosshelp#weightlosssuccess #fitness #fitoverforty#fitoverfifty #gains #cardio #bodygoals#fitfam  #UKFITFAM #picoftheday #itrainonline #fitfam

Today's Topic: Meal Replacement Shakes. — You are better off eating a full meal 🥘 but there are times where making a healthy meal is inconvenient (ain’t nobody got time for that) - This recipe is much better than buying meal replacement powders! Let me know your thoughts - You said you wanted more so here goes. Today I’m sharing a tool I use to help me on busy days when I’m either on the go or simply don’t have time to cook. . My meal replacement shake. Here’s the way I put it together for fat loss goals and muscle gain goals. . LIQUID For fat loss the first difference is in the liquid. I use water because it’s zero calories. For muscle gain I use milk 🥛 but of course you could choose something else such as almond milk. . PROTEIN Then we have the protein which is up to to you if you use a powder, cottage cheese or may Greek yogurt. . FRUIT Next up is the fruit. For fat loss I like berries because of the low carbs/calories and high fibre. For muscle gain I add a banana to bump up the carbs/calories.. . VEGGIES 🥗 I like to add baby spinach to my shakes because greens. We could all do with eating more vegetables and leafy greens are so low in calories that Indont usually count them. . STARCH For an extra bump in carbs I’ll add varying amounts of oatmeal depending on my goal. . FAT 🥜 Finally, we have the nuts which is my healthy fats. I like almonds and pecan nuts. Again the amount will depend on other ingredients and my goal. . And there you have it. That’s how I put my meal replacement shakes together. SIMPLES🤷‍♂️. Just like me. . Did you find this helpful? If you did, please comment: “Shake no bake baby!” Just for fun. Go on🤪. . Tag a friend. . 📸 @petersoonfit @KnowGains . Tag a friend who'd like this . . As always, leave questions, ideas or corny jokes in the comments 😎 . . #calories #caloriedeficit #caloriecounting #countingcalories #lowcalorie #diet #dieting #dietingtips #dietplan #fatloss #fatlosshelp #fatlossgoals #fatlossdiet #fit #fatlossplan #weightloss #weightlosshelp #weightlosssuccess #fitness #fitoverforty #fitoverfifty #gains #cardio #bodygoals #fitfam #UKFITFAM #picoftheday #itrainonline #fitfam - 8 hours ago

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Tell it how it is.👏🏼 Do not be discouraged by the scale. The scale knows NOTHING about you other than a random number. 
#Repost @eattoperform with @get_repost
・・・
#Repost @etp_mike_millner
・・・
🙌🏼 WEIGHT LOSS TRUTH
⠀⠀
📉 Let’s get very real for a second…
⠀⠀
🏒 Weight loss is NOT linear.
⠀⠀
😊 This means the number on the scale is not going to go down by precisely 0.2 pounds each and every single day, or by 1.4 pounds every single week for the duration of your cut/diet.
⠀⠀
🎿 Maybe not the best analogy ever, but weight loss is like skiing.
⠀⠀
🍟 You don’t french fry straight down the hill, that’s unsafe and quite unrealistic. Instead, sometimes you will 🍕 to slow down, or carve a big beautiful turn ⛷ to pick up momentum, and sometimes you’ll fall on your ass 🍑 and have to re-gather yourself to get back on track.
⠀⠀
✏️ My point is that you should not expect weight loss to be precisely the way you intend it to be. Instead, it’s going to take longer than you think, and on some days you’re going to think to yourself, “Why the hell is this not working?! Why the f*** am I up a pound today when I hit my macros perfectly yesterday?!”
⠀⠀
😌 Do not worry. This is normal. It’s part of the journey. And if you recognize this before you start — or on your way — you’ll be much better off because setting the proper expectations and allowing yourself to experience the journey for what it is along the way is both a humbling an rewarding thing.
⠀⠀
#fatlosshelp #weightlosstips #fatlosstips #weightlosshelp #fatlossjourney #weightlossjourney #fatlossgoals #flexibledieting #fatlossplan #flexiblediet #fitchallenge #fatlosstip #fatloss #fatlosscoach #weightlosscoach #weightloss #mealfrequency #fatlossdiet #fatlosshacks #weightlosscoach #weightlossprogram #fatlossfoods #kinobody #caloriecounting #countingcalories #macrocounting #howtoloseweight #intermittentfasting #fatlossprogress

Tell it how it is.🏼 Do not be discouraged by the scale. The scale knows NOTHING about you other than a random number. #Repost @eattoperform with @get_repost ・・・ #Repost @etp_mike_millner ・・・ 🏼 WEIGHT LOSS TRUTH ⠀⠀ Let’s get very real for a second… ⠀⠀ 🏒 Weight loss is NOT linear. ⠀⠀ This means the number on the scale is not going to go down by precisely 0.2 pounds each and every single day, or by 1.4 pounds every single week for the duration of your cut/diet. ⠀⠀ Maybe not the best analogy ever, but weight loss is like skiing. ⠀⠀ You don’t french fry straight down the hill, that’s unsafe and quite unrealistic. Instead, sometimes you will to slow down, or carve a big beautiful turn ⛷ to pick up momentum, and sometimes you’ll fall on your ass and have to re-gather yourself to get back on track. ⠀⠀ ️ My point is that you should not expect weight loss to be precisely the way you intend it to be. Instead, it’s going to take longer than you think, and on some days you’re going to think to yourself, “Why the hell is this not working?! Why the f*** am I up a pound today when I hit my macros perfectly yesterday?!” ⠀⠀ Do not worry. This is normal. It’s part of the journey. And if you recognize this before you start — or on your way — you’ll be much better off because setting the proper expectations and allowing yourself to experience the journey for what it is along the way is both a humbling an rewarding thing. ⠀⠀ #fatlosshelp #weightlosstips #fatlosstips #weightlosshelp #fatlossjourney #weightlossjourney #fatlossgoals #flexibledieting #fatlossplan #flexiblediet #fitchallenge #fatlosstip #fatloss #fatlosscoach #weightlosscoach #weightloss #mealfrequency #fatlossdiet #fatlosshacks #weightlosscoach #weightlossprogram #fatlossfoods #kinobody #caloriecounting #countingcalories #macrocounting #howtoloseweight #intermittentfasting #fatlossprogress - 8 hours ago

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This post by @jmaxfitness is great because it drives home the fact of what truly matters when it comes to losing weight. You can’t outwork a bad diet! ・・・
HERE'S HOW TO LOSE FAT
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Picture this:
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You want to lose some fat, so this week, you start doing lots of cardio. Long boring cardio session on the treadmill, elliptical, and exercise bike. You sweat your butt off each session.
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You diet a bit, do some weight training, and some of that dreaded HIIT, but the majority of your training is that cardio which you HATE.
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One month later, you weigh yourself. You've only lost 1lb in a single month. This sucks, and it's why most people quit trying to lose weight. This is what Robert Baratheon would do.
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Now, imagine what it would feel like to lose 1lb every 3-4 days. In 1 month, you'd lose 8 -10 lbs. Is that a program you could see yourself sticking to? Hell yes.
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The truth is, if you want to lose fat, your nutrition is NUMBER 1. Eat less Calories than you burn. If you really want to get shredded, try BW (lbs) x 9-11. This is super low, but it'll shred the fat off of you, just make sure that your protein is high - BW (lbs) x 1, and that you're weight training a MINIMUM of 2-3 times per week (but I prefer 4-5).
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If someone you know is trying to lose fat, then send them here.
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#highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss

This post by @jmaxfitness is great because it drives home the fact of what truly matters when it comes to losing weight. You can’t outwork a bad diet! ・・・ HERE'S HOW TO LOSE FAT - Picture this: - You want to lose some fat, so this week, you start doing lots of cardio. Long boring cardio session on the treadmill, elliptical, and exercise bike. You sweat your butt off each session. - You diet a bit, do some weight training, and some of that dreaded HIIT, but the majority of your training is that cardio which you HATE. - One month later, you weigh yourself. You've only lost 1lb in a single month. This sucks, and it's why most people quit trying to lose weight. This is what Robert Baratheon would do. - Now, imagine what it would feel like to lose 1lb every 3-4 days. In 1 month, you'd lose 8 -10 lbs. Is that a program you could see yourself sticking to? Hell yes. - The truth is, if you want to lose fat, your nutrition is NUMBER 1. Eat less Calories than you burn. If you really want to get shredded, try BW (lbs) x 9-11. This is super low, but it'll shred the fat off of you, just make sure that your protein is high - BW (lbs) x 1, and that you're weight training a MINIMUM of 2-3 times per week (but I prefer 4-5). - If someone you know is trying to lose fat, then send them here. - #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss - 8 hours ago

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1 Comments
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HERE'S HOW TO LOSE FAT
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Picture this:
-
You want to lose some fat, so this week, you start doing lots of cardio. Long boring cardio session on the treadmill, elliptical, and exercise bike. You sweat your butt off each session.
-
You diet a bit, do some weight training, and some of that dreaded HIIT, but the majority of your training is that cardio which you HATE.
-
One month later, you weigh yourself. You've only lost 1lb in a single month. This sucks, and it's why most people quit trying to lose weight. This is what Robert Baratheon would do.
-
Now, imagine what it would feel like to lose 1lb every 3-4 days. In 1 month, you'd lose 8 -10 lbs. Is that a program you could see yourself sticking to? Hell yes.
-
The truth is, if you want to lose fat, your nutrition is NUMBER 1. Eat less Calories than you burn. If you really want to get shredded, try BW (lbs) x 9-11. This is super low, but it'll shred the fat off of you, just make sure that your protein is high - BW (lbs) x 1, and that you're weight training a MINIMUM of 2-3 times per week (but I prefer 4-5).
-
If someone you know is trying to lose fat, then send them here.
-
#highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss

HERE'S HOW TO LOSE FAT - Picture this: - You want to lose some fat, so this week, you start doing lots of cardio. Long boring cardio session on the treadmill, elliptical, and exercise bike. You sweat your butt off each session. - You diet a bit, do some weight training, and some of that dreaded HIIT, but the majority of your training is that cardio which you HATE. - One month later, you weigh yourself. You've only lost 1lb in a single month. This sucks, and it's why most people quit trying to lose weight. This is what Robert Baratheon would do. - Now, imagine what it would feel like to lose 1lb every 3-4 days. In 1 month, you'd lose 8 -10 lbs. Is that a program you could see yourself sticking to? Hell yes. - The truth is, if you want to lose fat, your nutrition is NUMBER 1. Eat less Calories than you burn. If you really want to get shredded, try BW (lbs) x 9-11. This is super low, but it'll shred the fat off of you, just make sure that your protein is high - BW (lbs) x 1, and that you're weight training a MINIMUM of 2-3 times per week (but I prefer 4-5). - If someone you know is trying to lose fat, then send them here. - #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss - 9 hours ago

1,652 Likes
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STRUCTURE YOUR DIET: PART 1
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🍎I'm starting a 5 part series about how to structure your diet in an achievable and sensible way.
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🥕I've got a few ways of finding out suitable calorie allowances to align with your goals. Take a look at my story highlights to find out how to use the calculators on my website.
.
🍞When I use the word 'diet' I'm referring to your general day to day eating habits. You can also use this method to maintain or even add muscle mass but more on that in the next installment.
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👉I'm fully aware that most women are going to strive for fat loss so I'd rather they did it in a healthy sustainable manner. I think it's important to be aware of the calories and macronutrients in the foods you like to eat.

STRUCTURE YOUR DIET: PART 1 . I'm starting a 5 part series about how to structure your diet in an achievable and sensible way. . 🥕I've got a few ways of finding out suitable calorie allowances to align with your goals. Take a look at my story highlights to find out how to use the calculators on my website. . When I use the word 'diet' I'm referring to your general day to day eating habits. You can also use this method to maintain or even add muscle mass but more on that in the next installment. . I'm fully aware that most women are going to strive for fat loss so I'd rather they did it in a healthy sustainable manner. I think it's important to be aware of the calories and macronutrients in the foods you like to eat. - 9 hours ago

29 Likes
2 Comments
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🔥 Client Progress 🔥
⠀⠀⠀⠀⠀⠀⠀⠀⠀
🧐 Looking back at @ellis_training’s last transformation journey and data to ensure that his prep this time round is as detailed and on point as possible
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💪 He’s made some great progress in his off-season and we are in such a strong position to diet
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🚫 This shit doesn’t happen overnight, this has taken time, patience and lots of hard work but he’s reaping the rewards and is going into his prep with the right mindset
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😃 Just make sure the people you are following and looking to get advice from know what they are doing, but also have the results to back it up
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😘 Believe it or not a transformation like this is possible, and requires the same basic principles as it does to achieve any sort of weight loss, just a bit more coaching and a very personal approach
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#fatlosshelp #fatlosstips #fatlossjourney #fatlossgoals #fatloss #fatlosscoach #fatlossdiet #fatlossfood #weightlosstips #weightlosshelp #weightlossjourney #weightlossgoals #weightlosscoach #weightloss #weightlosssupport #weightlossdiet #caloriecounting #countingcalories #caloriesburned #calories #iifym #flexibledieting #flexiblediet #flexibledieter #iifymfood #howtoloseweight #howtolosefat #losefat #losefatfast #loseweightfast

Client Progress ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🧐 Looking back at @ellis_training ’s last transformation journey and data to ensure that his prep this time round is as detailed and on point as possible ⠀⠀⠀⠀⠀⠀⠀⠀⠀ He’s made some great progress in his off-season and we are in such a strong position to diet ⠀⠀⠀⠀⠀⠀⠀⠀⠀ This shit doesn’t happen overnight, this has taken time, patience and lots of hard work but he’s reaping the rewards and is going into his prep with the right mindset ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Just make sure the people you are following and looking to get advice from know what they are doing, but also have the results to back it up ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Believe it or not a transformation like this is possible, and requires the same basic principles as it does to achieve any sort of weight loss, just a bit more coaching and a very personal approach ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fatlosshelp #fatlosstips #fatlossjourney #fatlossgoals #fatloss #fatlosscoach #fatlossdiet #fatlossfood #weightlosstips #weightlosshelp #weightlossjourney #weightlossgoals #weightlosscoach #weightloss #weightlosssupport #weightlossdiet #caloriecounting #countingcalories #caloriesburned #calories #iifym #flexibledieting #flexiblediet #flexibledieter #iifymfood #howtoloseweight #howtolosefat #losefat #losefatfast #loseweightfast - 9 hours ago

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🥑 Meal Timing 101 🥑
⠀⠀ #Repost @maxweberfit
・・・
🍓 Do you ever struggle with how many meals to eat each day to support your goals?
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🤷🏻‍♂️ Should you eat 6 smaller meals per day every 3 hours?
⠀⠀
🤷🏻‍♀️ Should you eat 2 larger meals per day on a fasting regimen?
⠀⠀
🤦🏻‍♀️ Does it really matter?!?!?
⠀⠀
😃 Here’s the simple, good news:
⠀⠀
👉🏼 Meal Timing is much LESS important than the total number of calories (and macronutrients) you consume day to day.
⠀⠀
👉🏼 This means that the number of meals and time of day you choose to eat is not relevant to how many calories you burn.
⠀⠀
While it sounds super cool and makes for amazing marketing content, you will not “ignite your metabolic flame” and shred additional body fat because you eat more frequently. That’s just not reality.
⠀⠀
😈 So this means that you can eat as many meals per day as you want, assuming you control your total calorie intake and are in a deficit (for fat loss). Got it?
⠀⠀
🛑 But wait! Not so fast…
⠀⠀
There is research out there that supports and encourages eating a meal with 20-60g carbs and 20-40g protein as a pre-workout or post-workout meal, but we don’t have time to discuss that on this post…
⠀⠀
🥊 The punchline? Pick a meal timing strategy that works best for you and try to eat something within 1-2 hours of your workout.
⠀⠀
❤️ If you liked this post, you can either “Save” 🔰 it for future reference, or you can follow me @maxweberfit for more posts just like this every single day!
⠀⠀
And for more posts on “Meal Timing” comment “😃” below!
⠀⠀
#fatlosshelp #weightlosstips #fatlosstips #weightlosshelp #fatlossjourney #weightlossjourney #fatlossgoals #weightlossgoals #fatlossplan  #fitchallenge #calories #fatloss #fatlosscoach #weightlosscoach #weightloss #mealfrequency #fatlossdiet #weightlosssupport #weightlosscoach #weightlossprogram #fatlossfoods #kinobody #caloriecounting #countingcalories #flexibledieting #howtoloseweight #fatlossfoods #fatlossfood #mealtiming

🥑 Meal Timing 101 🥑 ⠀⠀ #Repost @maxweberfit ・・・ Do you ever struggle with how many meals to eat each day to support your goals? ⠀⠀ 🤷🏻‍♂️ Should you eat 6 smaller meals per day every 3 hours? ⠀⠀ 🤷🏻‍♀️ Should you eat 2 larger meals per day on a fasting regimen? ⠀⠀ 🤦🏻‍♀️ Does it really matter?!?!? ⠀⠀ Here’s the simple, good news: ⠀⠀ 🏼 Meal Timing is much LESS important than the total number of calories (and macronutrients) you consume day to day. ⠀⠀ 🏼 This means that the number of meals and time of day you choose to eat is not relevant to how many calories you burn. ⠀⠀ While it sounds super cool and makes for amazing marketing content, you will not “ignite your metabolic flame” and shred additional body fat because you eat more frequently. That’s just not reality. ⠀⠀ 😈 So this means that you can eat as many meals per day as you want, assuming you control your total calorie intake and are in a deficit (for fat loss). Got it? ⠀⠀ 🛑 But wait! Not so fast… ⠀⠀ There is research out there that supports and encourages eating a meal with 20-60g carbs and 20-40g protein as a pre-workout or post-workout meal, but we don’t have time to discuss that on this post… ⠀⠀ 🥊 The punchline? Pick a meal timing strategy that works best for you and try to eat something within 1-2 hours of your workout. ⠀⠀ ️ If you liked this post, you can either “Save” it for future reference, or you can follow me @maxweberfit for more posts just like this every single day! ⠀⠀ And for more posts on “Meal Timing” comment “” below! ⠀⠀ #fatlosshelp  #weightlosstips  #fatlosstips #weightlosshelp  #fatlossjourney #weightlossjourney  #fatlossgoals #weightlossgoals  #fatlossplan   #fitchallenge #calories  #fatloss  #fatlosscoach #weightlosscoach  #weightloss #mealfrequency  #fatlossdiet #weightlosssupport  #weightlosscoach #weightlossprogram  #fatlossfoods #kinobody  #caloriecounting #countingcalories  #flexibledieting #howtoloseweight  #fatlossfoods #fatlossfood  #mealtiming - 10 hours ago

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regram@danteambox - 💪FULL BODY WORKOUTS💪
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😱 Who would you wanna try these sessions with? Hit the SAVE button to keep this post handy
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🔥 Full body workouts are a great way to make sure you are burning as many as calories as possible in a short space of time.
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⌚️ If you only have limited time in the gym and can realistically do 3 sessions a week then a full body program would be perfect for you!
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🏋️‍♂️ You need to be hitting each body part as regularly as possible if time is limited, so grab this template and hit the "save" button
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#fatlosshelp #fatlosstips #fatlossjourney #fatlossgoals #fatloss #fatlosscoach #fatlossdiet #fatlossfood #weightlosstips #weightlosshelp #weightlossjourney #weightlossgoals #weightlosscoach #weightloss #weightlosssupport #weightlossdiet #caloriecounting #countingcalories #caloriesburned #calories #iifym #flexibledieting #flexiblediet #flexibledieter #iifymfood #howtoloseweight #howtolosefat #losefat #losefatfast #loseweightfast

regram@danteambox - FULL BODY WORKOUTS ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Who would you wanna try these sessions with? Hit the SAVE button to keep this post handy ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Full body workouts are a great way to make sure you are burning as many as calories as possible in a short space of time. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ️ If you only have limited time in the gym and can realistically do 3 sessions a week then a full body program would be perfect for you! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🏋️‍♂️ You need to be hitting each body part as regularly as possible if time is limited, so grab this template and hit the "save" button ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fatlosshelp #fatlosstips #fatlossjourney #fatlossgoals #fatloss #fatlosscoach #fatlossdiet #fatlossfood #weightlosstips #weightlosshelp #weightlossjourney #weightlossgoals #weightlosscoach #weightloss #weightlosssupport #weightlossdiet #caloriecounting #countingcalories #caloriesburned #calories #iifym #flexibledieting #flexiblediet #flexibledieter #iifymfood #howtoloseweight #howtolosefat #losefat #losefatfast #loseweightfast - 10 hours ago

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“I can’t seem to Lose the Last Layer Of Fat Off My Abs” - Have you ever said this to yourself?
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🤦‍♂️We All Have! This is why I wanted to make a video on the #1 reason that I think 99.9% of People Struggle with this.
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🤔I want you to GUESS 👇🏽 What Do you think I deemed the #1 reason to be? Then click the link in my Bio to watch the video and learn why! (JUST UPLOADED - EP. 3 of my Shred Series)
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💿Whoever guesses closest FIRST will win a free Bottle of TERMINATOR, my company 🦁ALPHA LION @alpha.lion new product release that just came out at 7 Pm ET yesterday! Swipe right to see how sexy it is👌
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💥Www.AlphaLion.com💥
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#fatloss #fatlosstips #fatlosscoach #fatlossdiet #bellyfat #shredding #shreddingseason #shreddedlife #shreddedlifestyle #ripped #fridayworkout #fatlossgoals #summershred #summershredding #summershredding2018 #summerbody #summerbodygoals #summerbod #summerbod2018 #bodygoals #nopecsnosex #traininsane #shreddedwithalife #pumpingiron #bodybuildingmotivation #aestheticbodybuilding #gainz

“I can’t seem to Lose the Last Layer Of Fat Off My Abs” - Have you ever said this to yourself? . . 🤦‍♂️We All Have! This is why I wanted to make a video on the #1 reason that I think 99.9% of People Struggle with this. . . 🤔I want you to GUESS 🏽 What Do you think I deemed the #1 reason to be? Then click the link in my Bio to watch the video and learn why! (JUST UPLOADED - EP. 3 of my Shred Series) . . Whoever guesses closest FIRST will win a free Bottle of TERMINATOR, my company 🦁ALPHA LION @alpha.lion new product release that just came out at 7 Pm ET yesterday! Swipe right to see how sexy it is . . Www.AlphaLion.com . . . . . #fatloss #fatlosstips #fatlosscoach #fatlossdiet #bellyfat #shredding #shreddingseason #shreddedlife #shreddedlifestyle #ripped #fridayworkout #fatlossgoals #summershred #summershredding #summershredding2018 #summerbody #summerbodygoals #summerbod #summerbod2018 #bodygoals #nopecsnosex #traininsane #shreddedwithalife #pumpingiron #bodybuildingmotivation #aestheticbodybuilding #gainz - 11 hours ago

201 Likes
25 Comments
0
・・・
Ok all my gym BRUH'S and ladies (can’t ever forget about the ladies 👸)
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Who wants to be able to bench 270 like the champ? (Or maybe 135 for the ladies).
.
Just kidding, I train at a gym with some of the baddest and strongest guys in the world.... and it's not abnormal to see guy's pressing 500's off their chest
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....BUT, I still managed to grow my bench to 270 pounds at 180 pound body weight in a year which i am very proud of.
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Here's How I did it:
1) Two rep ranges and Hitting Chest Twice a Week
2) Progressive Overload
3) Be around people stronger than me
4) Good diet
5) Sleep 8 hours
6) Get massages
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P.S. I’m at 280 now woo hoo!
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#highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss

・・・ Ok all my gym BRUH'S and ladies (can’t ever forget about the ladies ) . Who wants to be able to bench 270 like the champ? (Or maybe 135 for the ladies). . Just kidding, I train at a gym with some of the baddest and strongest guys in the world.... and it's not abnormal to see guy's pressing 500's off their chest . ....BUT, I still managed to grow my bench to 270 pounds at 180 pound body weight in a year which i am very proud of. . Here's How I did it: 1) Two rep ranges and Hitting Chest Twice a Week 2) Progressive Overload 3) Be around people stronger than me 4) Good diet 5) Sleep 8 hours 6) Get massages . . . P.S. I’m at 280 now woo hoo! . . #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss - 15 hours ago

675 Likes
4 Comments
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Lean protein sources
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Animal meats (less than 10% fat), white fish, shellfish (like crab/prawns), protein supplements and low fat dairy are your best sources
•
I’m not saying that fatty meats are BAD I’m just saying that lean protein sources should be included more frequently if you’re lowering your calorie intake
•
By all means include fatty meats as protein but limit them to 1/2 meals a day depending on fat intake from other sources - more on this on another video
•
Tomorrow I’ll give another strategy for lowering calorie intake without tracking
•
Comment if you have any questions you want answered!
•
#nextstepnutrition #1at1
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#nutrition #nutritioncoach #nutritioncoaching #fatloss #fatlosscoach #fatlossdiet #fatlosstips #diet #diettips #dieting #dietingishard #dietjourney #weightloss #weightlosscoach #weightlosstips #evidencebased #mnu #macros #iifym #flexibledieting #weightlossjourney

Lean protein sources • Animal meats (less than 10% fat), white fish, shellfish (like crab/prawns), protein supplements and low fat dairy are your best sources • I’m not saying that fatty meats are BAD I’m just saying that lean protein sources should be included more frequently if you’re lowering your calorie intake • By all means include fatty meats as protein but limit them to 1/2 meals a day depending on fat intake from other sources - more on this on another video • Tomorrow I’ll give another strategy for lowering calorie intake without tracking • Comment if you have any questions you want answered! • #nextstepnutrition #1at1#nutrition #nutritioncoach #nutritioncoaching #fatloss #fatlosscoach #fatlossdiet #fatlosstips #diet #diettips #dieting #dietingishard #dietjourney #weightloss #weightlosscoach #weightlosstips #evidencebased #mnu #macros #iifym #flexibledieting #weightlossjourney - 16 hours ago

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Do you always know exactly what you’re eating?

Do you always know exactly what you’re eating? - 16 hours ago

11 Likes
4 Comments
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THE BENEFITS OF BENCH PRESSING by @sculptedmuscle 💪🔥⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The first step to building lean muscle is to understand that all exercises are NOT created equally. Certain compound movements will allow you to target multiple primary and secondary muscle groups at once. When it comes to building a bigger chest, look no further than the BENCH PRESS.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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But before you start adding plates to the bar, make sure that your form is correct:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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1.) Keep your feet on the floor at all times⠀⠀⠀⠀⠀⠀⠀⠀⠀
2.) Keep your knees below your hips and your ankles behind your knees⠀⠀⠀⠀⠀⠀⠀⠀⠀
3.) Keep your back and head flat on the bench at all times⠀⠀⠀⠀⠀⠀⠀⠀⠀
4.) Position your hands roughly shoulder width apart⠀⠀⠀⠀⠀⠀⠀⠀⠀
5.) Start with the bar resting on your chest and fully extend your arms at the peak point of each rep⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Once your form is flawless, then (and only then) should you start adding weight to the equation. Here are just a handful of benefits that you'll experience when bench pressing:⠀⠀⠀⠀⠀⠀⠀⠀⠀
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-Builds mass to your chest, shoulders and triceps⠀⠀⠀⠀⠀⠀⠀⠀⠀
-Increases upper body strength, power and explosiveness⠀⠀⠀⠀⠀⠀⠀⠀⠀
-Improves bone density⠀⠀⠀⠀⠀⠀⠀⠀⠀
-Naturally increases the production of testosterone⠀⠀⠀⠀⠀⠀⠀⠀⠀
-Improves forearm and grip strength⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Bench pressing is no different than anything else worth having in life...it takes time, effort and most importantly, consistency. If you're serious about increasing your bench press numbers, then you should be doing it at least 2-3 times per week. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
-⠀⠀⠀⠀⠀⠀⠀⠀⠀
Do you know someone trying to build a bigger chest? If so, feel free to share this with them.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#benchpress #chestworkout #chestday #lean #shredded #bodybuilderlifestyle #fitnesslifestyle #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #personaltrainer #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #weighttraining #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #fit

THE BENEFITS OF BENCH PRESSING by @sculptedmuscle ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ The first step to building lean muscle is to understand that all exercises are NOT created equally. Certain compound movements will allow you to target multiple primary and secondary muscle groups at once. When it comes to building a bigger chest, look no further than the BENCH PRESS.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ But before you start adding plates to the bar, make sure that your form is correct:⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1.) Keep your feet on the floor at all times⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2.) Keep your knees below your hips and your ankles behind your knees⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3.) Keep your back and head flat on the bench at all times⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4.) Position your hands roughly shoulder width apart⠀⠀⠀⠀⠀⠀⠀⠀⠀ 5.) Start with the bar resting on your chest and fully extend your arms at the peak point of each rep⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Once your form is flawless, then (and only then) should you start adding weight to the equation. Here are just a handful of benefits that you'll experience when bench pressing:⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ -Builds mass to your chest, shoulders and triceps⠀⠀⠀⠀⠀⠀⠀⠀⠀ -Increases upper body strength, power and explosiveness⠀⠀⠀⠀⠀⠀⠀⠀⠀ -Improves bone density⠀⠀⠀⠀⠀⠀⠀⠀⠀ -Naturally increases the production of testosterone⠀⠀⠀⠀⠀⠀⠀⠀⠀ -Improves forearm and grip strength⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Bench pressing is no different than anything else worth having in life...it takes time, effort and most importantly, consistency. If you're serious about increasing your bench press numbers, then you should be doing it at least 2-3 times per week. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ Do you know someone trying to build a bigger chest? If so, feel free to share this with them.⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⠀⠀⠀⠀⠀⠀⠀⠀⠀ #benchpress #chestworkout #chestday #lean #shredded #bodybuilderlifestyle #fitnesslifestyle #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #personaltrainer #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #weighttraining #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #fit - 17 hours ago

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Follow me @skiman.factual.fitness for daily nutritional & strength and bodybuilding training advice whether its FAT LOSS 👉👉 or LEAN GAINZ.... Hit the follow button NOW, don't miss out on some great science/myth busting info! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
*** HOW AND WHEN DOES INTERMITTING FASTING WORK *** by @skiman.factual.fitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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OK, so a lot of people implement the intermittent fasting protocol but do they really know how it works.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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The fasting protocol gives your body a break from digesting food from its system.  Therefore whenever there is no more food being used as the energy source we finally get to the good stuff where we are starting to use fat as the fuel source for every day tasks.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Now if you are just starting out with IF, it may take some time to get the body to adjust.  For the most part most people's bodies are used to the snack foods they normally consume throughout the day.  Well whenever you start with just bigger meals and less to no snacking the body is not primed yet to run efficiently on it fat source alone.  It wants you to give it a bump with some snacking.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
That's why the ones with the best results are willing to make themselves hungry for a longer fasting period and therefore only eat 1-3 meals a day, I'm currently on a 2 meal per day schedule for the most part and I feel amazing while being in the fasted state throughout my first half of my day.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Some key tips, drinking lots of water and black coffee can help blunt the hunger.  Once you get more acclimated to the idea of only have 3 meals, work your way down to two meals.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Hope that helps, please leave any questions below. --Ski⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#supplements #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #weightloss #protein #creatine #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #personaltrainer #shredded #mensfitness #fit

Follow me @skiman.factual.fitness for daily nutritional & strength and bodybuilding training advice whether its FAT LOSS or LEAN GAINZ.... Hit the follow button NOW, don't miss out on some great science/myth busting info! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ *** HOW AND WHEN DOES INTERMITTING FASTING WORK *** by @skiman.factual.fitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ OK, so a lot of people implement the intermittent fasting protocol but do they really know how it works.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The fasting protocol gives your body a break from digesting food from its system. Therefore whenever there is no more food being used as the energy source we finally get to the good stuff where we are starting to use fat as the fuel source for every day tasks.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Now if you are just starting out with IF, it may take some time to get the body to adjust. For the most part most people's bodies are used to the snack foods they normally consume throughout the day. Well whenever you start with just bigger meals and less to no snacking the body is not primed yet to run efficiently on it fat source alone. It wants you to give it a bump with some snacking.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ That's why the ones with the best results are willing to make themselves hungry for a longer fasting period and therefore only eat 1-3 meals a day, I'm currently on a 2 meal per day schedule for the most part and I feel amazing while being in the fasted state throughout my first half of my day.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Some key tips, drinking lots of water and black coffee can help blunt the hunger. Once you get more acclimated to the idea of only have 3 meals, work your way down to two meals.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hope that helps, please leave any questions below. --Ski⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #supplements #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #weightloss #protein #creatine #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #personaltrainer #shredded #mensfitness #fit - 17 hours ago

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Whats my Pre workout for today?? Simple. ITS FRIDAY!!! Let’s get it!!
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#abs #6pack #6packabs #sixpack  #sixpackabs #wolverine #hughjackman #xmen #logan  #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss  #liftweights #lift #strengthtraining #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym#flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout

Whats my Pre workout for today?? Simple. ITS FRIDAY!!! Let’s get it!! . . #abs #6pack #6packabs #sixpack #sixpackabs #wolverine #hughjackman #xmen #logan #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout - 17 hours ago

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💥 #knowgains 🏋️
.

Today's Topic
. 💥KNOW -  DISTORTION 💥

Although it may seem like I’m attacking your fun with this one. Or saying you can never have a burger again, that’s not the case.
-
This post was made to help you. And even more, to help you get to your goals while *including* the stuff you love.
-
Now, I’m not gonna lie, if you’re looking to get lean, there will come a period where you’ll need to get strict. And doing this with as little space devoted to empty calories makes it go better.
-
But really, this post is about how humans are good at tricking themselves. You’re good at, and I’m good at it.
-
We track all week and then let it go for a day. We snack, drink and grab the burger or nachos and reason it wasn’t that bad... maybe a few hundred calories over.
-
But the truth is it was probably quite a bit more over that.
-
And then you get to a week or two later and havent lost much, if any, weight. And you’re like “I’ve been eating 1800 calories a day but haven’t lost anything” for example. And that SHOULD have you losing — but it hasn’t.
-
And that’s because in hindsight all you remember is the times where you were mindful. And you kinda just forgot the times you weren’t.
-
Or you said you only ate a little more in the weekends, and ended up believing that as fact — even though truth is you were way over.
-
Truth is, setting your calories is the easy part. Getting them right is challenging — and the fat loss part is more restrictive for sure. Just realize is a temporary part to changing your body and the maintenance part is much less restricting.
-
Find a way to incorporate reasonably your favorites into you plan. It’s possible, and you’ll feel better too. ❓Thoughts🔻in the comments. 🙃😊
.
.
📷 @chadhargrove1 👌
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Tag a friend who'd like this 👇
.
.
.
💡 #TheMoreYouKnow
.
.
❓ As always, leave questions, ideas or corny jokes in the comments 😎
.

#knowgains 🏋️ . Today's Topic . KNOW - DISTORTION Although it may seem like I’m attacking your fun with this one. Or saying you can never have a burger again, that’s not the case. - This post was made to help you. And even more, to help you get to your goals while *including* the stuff you love. - Now, I’m not gonna lie, if you’re looking to get lean, there will come a period where you’ll need to get strict. And doing this with as little space devoted to empty calories makes it go better. - But really, this post is about how humans are good at tricking themselves. You’re good at, and I’m good at it. - We track all week and then let it go for a day. We snack, drink and grab the burger or nachos and reason it wasn’t that bad... maybe a few hundred calories over. - But the truth is it was probably quite a bit more over that. - And then you get to a week or two later and havent lost much, if any, weight. And you’re like “I’ve been eating 1800 calories a day but haven’t lost anything” for example. And that SHOULD have you losing — but it hasn’t. - And that’s because in hindsight all you remember is the times where you were mindful. And you kinda just forgot the times you weren’t. - Or you said you only ate a little more in the weekends, and ended up believing that as fact — even though truth is you were way over. - Truth is, setting your calories is the easy part. Getting them right is challenging — and the fat loss part is more restrictive for sure. Just realize is a temporary part to changing your body and the maintenance part is much less restricting. - Find a way to incorporate reasonably your favorites into you plan. It’s possible, and you’ll feel better too. Thoughtsin the comments. 🙃 . . @chadhargrove1 . Tag a friend who'd like this . . . #TheMoreYouKnow . . As always, leave questions, ideas or corny jokes in the comments 😎 . - 17 hours ago

1,064 Likes
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🔥 🙌 #ExtremeExercise
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Fitness tips & inspiration ➡ @extremeexercise
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.
・・・
Have you ever looked at someone like say....my favourite fighter...GSP and wondered how you can build rock solid abs?
.
Well...as a Muay Thai Champion I’m here to help ya.
.
Our abs are not made to move in a concentric movement like that when we perform a sit up. Now for all my fans aka the instagram dementors, im not saying sit ups do not engage your core....they do but they are far from the best.
.
In addition research has been conducted by Dr. Stuart Mcgill (whos my Strength and Conditioning coach's professor) has shown that these movements place up to 2,200 newtons of force onto your back.
.
Our abs are made to keep our torso rigid....so you should be training them in that manner.
.
You should be also training them 3 - 4 times a week!
.
Sample Workout:
High Plank walkout (12 in and outs)
Hold V position (60 Seconds)
Isometric Band Hold (3 seconds each 10 per side)
Hanging Partial Leg Raise 12 Reps .
Repeat 3 times
.
.
#highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss Credits: @the_healthy_fighter

#ExtremeExercise . Fitness tips & inspiration @extremeexercise . . ・・・ Have you ever looked at someone like say....my favourite fighter...GSP and wondered how you can build rock solid abs? . Well...as a Muay Thai Champion I’m here to help ya. . Our abs are not made to move in a concentric movement like that when we perform a sit up. Now for all my fans aka the instagram dementors, im not saying sit ups do not engage your core....they do but they are far from the best. . In addition research has been conducted by Dr. Stuart Mcgill (whos my Strength and Conditioning coach's professor) has shown that these movements place up to 2,200 newtons of force onto your back. . Our abs are made to keep our torso rigid....so you should be training them in that manner. . You should be also training them 3 - 4 times a week! . Sample Workout: High Plank walkout (12 in and outs) Hold V position (60 Seconds) Isometric Band Hold (3 seconds each 10 per side) Hanging Partial Leg Raise 12 Reps . Repeat 3 times . . #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #jmaxfitness #applecidervinegar #bulletproofcoffee #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #jmaxfitness #muscleman #howtolosefat #liss Credits: @the_healthy_fighter - 18 hours ago

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0
This mornings #breakfast
Carbs:
-porridge
-watermelon
Protein
- eggs
- @myproteinuk whey isolate choc brownie flavour
Fats
- eggs
- almond milk
Macros:
65g carbs / 50g protein / fats 20g

Typical breakfast for me. Follow for more bodybuilding posts, and meal ideas!

Heavy back and shoulder workout later on. Lemme know if you wanna see the workout in my story
💪💪💪💪💪💪💪💪💪💪💪💪💪
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•
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#bodybuildingbreakfast #fatlossbreakfast #healthybreakfast #bodybuilder #bodybuilding #fitfam #fitness #cuttingdiet #fatlossdiet #fulldayofeating #ukbodybuilding #gym #gymlife #gymmotivation #fridayfeeling #aesthetics #wrestling #wrestler #prowrestling #prowrestler #iifym #gains #friday

This mornings #breakfast Carbs: -porridge -watermelon Protein - eggs - @myproteinuk whey isolate choc brownie flavour Fats - eggs - almond milk Macros: 65g carbs / 50g protein / fats 20g Typical breakfast for me. Follow for more bodybuilding posts, and meal ideas! Heavy back and shoulder workout later on. Lemme know if you wanna see the workout in my story • • • • • #bodybuildingbreakfast #fatlossbreakfast #healthybreakfast #bodybuilder #bodybuilding #fitfam #fitness #cuttingdiet #fatlossdiet #fulldayofeating #ukbodybuilding #gym #gymlife #gymmotivation #fridayfeeling #aesthetics #wrestling #wrestler #prowrestling #prowrestler #iifym #gains #friday - 18 hours ago

28 Likes
4 Comments
0
Follow me @skiman.factual.fitness for daily nutritional & strength and bodybuilding training advice!⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
*** 5 WASY TO BOOST RECOVERY *** by @skiman.factual.fitness⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here are 5 steps to help you boost your recovery so you can keep coming into the gym and have amazing yet optimal workouts.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
1) Eating enough calories.  There's so many that think that lowering that calorie intake is the key to keep on losing weight yet it's a double edge sword because you don't have enough fuel in the tank to have an optimal workout you are not going to burn more calories in order to hit your goals.  The fuel is SO important.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
2) Getting enough protein, the amino acid profile is crucial going into muscle recovery and rebuilding, you also have to have a certain intake in order to keep the muscle while bulking or cutting, a 1 gram per body weight is the normal recommendations.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
3) Carbohyrdates, if you are strength and endurance training you NEED carbs, if you are an athlete the glycogen is absolutely needed in order to push hard and keep on increasing in strength gains which is correlated with muscle size as well.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
4) Sleep, of course this very crucial as well, I know some struggle with getting in enough, including myself because of our busy schedules.  So I recommend that if you are short on some days, try and take power naps and sleep longer on those not so busy days. (aka "REST DAY", lol).⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
5) Supplements.  If you are struggle with your protein intake and need to get it higher, Whey protein is a great supplement to hit those markers.  Creatine has been proven by science to increase in muscle strength.⠀⠀⠀⠀⠀⠀⠀⠀⠀
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#skimanfactualfitness  #supplements #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #weightloss #protein #creatine #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #personaltrainer #shredded #mensfitness #fit

Follow me @skiman.factual.fitness for daily nutritional & strength and bodybuilding training advice!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ *** 5 WASY TO BOOST RECOVERY *** by @skiman.factual.fitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here are 5 steps to help you boost your recovery so you can keep coming into the gym and have amazing yet optimal workouts.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1) Eating enough calories. There's so many that think that lowering that calorie intake is the key to keep on losing weight yet it's a double edge sword because you don't have enough fuel in the tank to have an optimal workout you are not going to burn more calories in order to hit your goals. The fuel is SO important.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2) Getting enough protein, the amino acid profile is crucial going into muscle recovery and rebuilding, you also have to have a certain intake in order to keep the muscle while bulking or cutting, a 1 gram per body weight is the normal recommendations.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3) Carbohyrdates, if you are strength and endurance training you NEED carbs, if you are an athlete the glycogen is absolutely needed in order to push hard and keep on increasing in strength gains which is correlated with muscle size as well.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4) Sleep, of course this very crucial as well, I know some struggle with getting in enough, including myself because of our busy schedules. So I recommend that if you are short on some days, try and take power naps and sleep longer on those not so busy days. (aka "REST DAY", lol).⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 5) Supplements. If you are struggle with your protein intake and need to get it higher, Whey protein is a great supplement to hit those markers. Creatine has been proven by science to increase in muscle strength.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #skimanfactualfitness #supplements #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #weightloss #protein #creatine #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #personaltrainer #shredded #mensfitness #fit - 19 hours ago

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Weekly order cutoff is around the corner! Remember to place your orders by 9am Saturday to receive meals next week 😊
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🙅‍♂️No min order
🍠Fresh, not frozen
🍪Delicious with accurate macros
🥙Different menu WEEKLY
🍱Free islandwide delivery for orders above $150
🕰Order cutoff every Saturday at 9am
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#sgfood #mealprep #iifym #flexibledieting #macros #protein #carbs #fat #healthyeating #healthydiet #mealprepgoals #igsg #paleo #keto #greens #cleaneating #fatloss #fatlossdiet #weightloss #weightlossdiet #musclebuilding #fuel #food #mealprepsg #mealprepsingapore #primalmealprep

Weekly order cutoff is around the corner! Remember to place your orders by 9am Saturday to receive meals next week - ‍♂️No min order Fresh, not frozen Delicious with accurate macros 🥙Different menu WEEKLY Free islandwide delivery for orders above $150 🕰Order cutoff every Saturday at 9am - www.primalmealprep.com - #sgfood #mealprep #iifym #flexibledieting #macros #protein #carbs #fat #healthyeating #healthydiet #mealprepgoals #igsg #paleo #keto #greens #cleaneating #fatloss #fatlossdiet #weightloss #weightlossdiet #musclebuilding #fuel #food #mealprepsg #mealprepsingapore #primalmealprep - 19 hours ago

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☕️ IS YOUR FIX OF COFFEE HURTING YOU☕️
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🔥Note: All drinks have no added sugar and are a tall/medium sizing with full cream milk.
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👐If you live in Queensland Australia, then you are more than likely a regular at this shop. If you go to a different coffee shop like Starbucks or crema etc, then all these numbers are very similar. So let’s take a look at what coffees are great for fat loss, and which are doing you more damage than they are worth (no matter how tasty).
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🔥Looking first at the calories, the long black or americano as non Australians 🇦🇺 call it is a hands down winner. 0 calories- straight coffee. This makes a great energy boost for no damage to the calorie targets for the day.
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🙅🏽‍♂️The big loser in this race is the hot chocolate as it already has sugar added to give that amazing sweet taste. At 384 calories, this is literally replacing a meal.
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🔹The chai latte and caramel fusion also come in high on calories due to sugar already added. The flat white and coffee fusion are slightly lower but do not hold the sweet taste of the others.
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🥄 If you add sugar, then include an additional 16 calories for every teaspoon.
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🧐So...... to summarise, if you have a fat loss goal, long blacks are your best bet. Runner up is the coffee fusion and flat white which is a little added milk. And finally if you don’t give a shit about fat loss right now, then go treat yourself with a hot chocolate (but don’t complain you can’t lose weight).

️ IS YOUR FIX OF COFFEE HURTING YOUNote: All drinks have no added sugar and are a tall/medium sizing with full cream milk. If you live in Queensland Australia, then you are more than likely a regular at this shop. If you go to a different coffee shop like Starbucks or crema etc, then all these numbers are very similar. So let’s take a look at what coffees are great for fat loss, and which are doing you more damage than they are worth (no matter how tasty). Looking first at the calories, the long black or americano as non Australians 🇦🇺 call it is a hands down winner. 0 calories- straight coffee. This makes a great energy boost for no damage to the calorie targets for the day. 🏽‍♂️The big loser in this race is the hot chocolate as it already has sugar added to give that amazing sweet taste. At 384 calories, this is literally replacing a meal. The chai latte and caramel fusion also come in high on calories due to sugar already added. The flat white and coffee fusion are slightly lower but do not hold the sweet taste of the others. ️ 🥄 If you add sugar, then include an additional 16 calories for every teaspoon. ️ 🧐So...... to summarise, if you have a fat loss goal, long blacks are your best bet. Runner up is the coffee fusion and flat white which is a little added milk. And finally if you don’t give a shit about fat loss right now, then go treat yourself with a hot chocolate (but don’t complain you can’t lose weight). - 20 hours ago

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HOW TO GET A SIX-PACK
 Yes or no 
Follow now 👉@fit_abs_ig -
#sixpackabs #iifym #flexibledieting #deadlift #bigtriceps #armday #armdayeveryday #fatlossdiet #armworkout #armworkouts #armpump #squat #benchpress #bodybuilderworkout #fatloss #bicepcurls #bicepscurls #fatlossworkout #bicepsexercise #tricepsexercise #armstraining #armtraining #curlsforthegirls #trisfortheguys #weightlossworkout #gainmuscle #workoutroutines #jmaxfitness #starwars

HOW TO GET A SIX-PACK Yes or no Follow now @fit_abs_ig - #sixpackabs #iifym #flexibledieting #deadlift #bigtriceps #armday #armdayeveryday #fatlossdiet #armworkout #armworkouts #armpump #squat #benchpress #bodybuilderworkout #fatloss #bicepcurls #bicepscurls #fatlossworkout #bicepsexercise #tricepsexercise #armstraining #armtraining #curlsforthegirls #trisfortheguys #weightlossworkout #gainmuscle #workoutroutines #jmaxfitness #starwars - 20 hours ago

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💪FULL BODY WORKOUTS💪
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😱 Who would you wanna try these sessions with? Hit the SAVE button to keep this post handy
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🔥 Full body workouts are a great way to make sure you are burning as many as calories as possible in a short space of time.
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⌚️ If you only have limited time in the gym and can realistically do 3 sessions a week then a full body program would be perfect for you!
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🏋️‍♂️ You need to be hitting each body part as regularly as possible if time is limited, so grab this template and hit the "save" button
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#fatlosshelp #fatlosstips #fatlossjourney #fatlossgoals #fatloss #fatlosscoach #fatlossdiet #fatlossfood #weightlosstips #weightlosshelp #weightlossjourney #weightlossgoals #weightlosscoach #weightloss #weightlosssupport #weightlossdiet #caloriecounting #countingcalories #caloriesburned #calories #iifym #flexibledieting #flexiblediet #flexibledieter #iifymfood #howtoloseweight #howtolosefat #losefat #losefatfast #loseweightfast

FULL BODY WORKOUTS ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Who would you wanna try these sessions with? Hit the SAVE button to keep this post handy ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Full body workouts are a great way to make sure you are burning as many as calories as possible in a short space of time. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ️ If you only have limited time in the gym and can realistically do 3 sessions a week then a full body program would be perfect for you! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🏋️‍♂️ You need to be hitting each body part as regularly as possible if time is limited, so grab this template and hit the "save" button ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fatlosshelp #fatlosstips #fatlossjourney #fatlossgoals #fatloss #fatlosscoach #fatlossdiet #fatlossfood #weightlosstips #weightlosshelp #weightlossjourney #weightlossgoals #weightlosscoach #weightloss #weightlosssupport #weightlossdiet #caloriecounting #countingcalories #caloriesburned #calories #iifym #flexibledieting #flexiblediet #flexibledieter #iifymfood #howtoloseweight #howtolosefat #losefat #losefatfast #loseweightfast - 20 hours ago

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🔥STICKING TO A GOAL🔥
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💥 TAG a serial Yo-Yo dieter or someone who programme hops every two weeks
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🧐 How long do you need to stick to a goal to see any real change?
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✅ A lot longer than you think is usually the answer, but this graphic illustrates what I see ALL the time
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😱 People cycle between conflicting goals every 2 weeks and end up getting absolutely nowhere
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🚫 No wonder you’re frustrated, because this is usually how it goes:
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1️⃣ Start eating healthier - it’s easy at the start, you eat clean and avoid all bad food
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2️⃣ You start feeling hungry - you either start feeling hungry, not seeing change quick enough or have one bad meal and decide that you need to go back to eating more
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3️⃣ You decide to gain some muscle - you think it’s best to gain some size and focus on “feeling energised”
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4️⃣ You let it go too far - you end up eating more, feeling fat, and in 2 weeks time start dieting again
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😕 This is sooooo common - get yourself out the cycle and COMMIT to a goal
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👀 Check the link in my bio and join our FREE 4-Week Fat Loss Diet where we can get you out of this cycle and ensure you are finally smashing your goals for good!
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#fatlosshelp #fatlosstips #fatlossjourney #fatlossgoals #fatloss #fatlosscoach #fatlossdiet #fatlossfood #weightlosstips #weightlosshelp #weightlossjourney #weightlossgoals #weightlosscoach #weightloss #weightlosssupport #weightlossdiet #caloriecounting #countingcalories #caloriesburned #calories #iifym #flexibledieting #flexiblediet #flexibledieter #iifymfood #howtoloseweight #howtolosefat #losefat #losefatfast #loseweightfast

STICKING TO A GOAL ⠀⠀⠀⠀⠀⠀⠀⠀⠀ TAG a serial Yo-Yo dieter or someone who programme hops every two weeks ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🧐 How long do you need to stick to a goal to see any real change? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ A lot longer than you think is usually the answer, but this graphic illustrates what I see ALL the time ⠀⠀⠀⠀⠀⠀⠀⠀⠀ People cycle between conflicting goals every 2 weeks and end up getting absolutely nowhere ⠀⠀⠀⠀⠀⠀⠀⠀⠀ No wonder you’re frustrated, because this is usually how it goes: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1️⃣ Start eating healthier - it’s easy at the start, you eat clean and avoid all bad food ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2️⃣ You start feeling hungry - you either start feeling hungry, not seeing change quick enough or have one bad meal and decide that you need to go back to eating more ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3️⃣ You decide to gain some muscle - you think it’s best to gain some size and focus on “feeling energised” ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4️⃣ You let it go too far - you end up eating more, feeling fat, and in 2 weeks time start dieting again ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 😕 This is sooooo common - get yourself out the cycle and COMMIT to a goal ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Check the link in my bio and join our FREE 4-Week Fat Loss Diet where we can get you out of this cycle and ensure you are finally smashing your goals for good! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fatlosshelp #fatlosstips #fatlossjourney #fatlossgoals #fatloss #fatlosscoach #fatlossdiet #fatlossfood #weightlosstips #weightlosshelp #weightlossjourney #weightlossgoals #weightlosscoach #weightloss #weightlosssupport #weightlossdiet #caloriecounting #countingcalories #caloriesburned #calories #iifym #flexibledieting #flexiblediet #flexibledieter #iifymfood #howtoloseweight #howtolosefat #losefat #losefatfast #loseweightfast - 21 hours ago

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*Aggressive diets*
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Im all for giving yourself enough time, and taking things at a gradual pace, but sometimes needs must, and a more aggressive diet will be required.
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This being said, I’ll probably incorporate more aggressive “mini cuts”  myself down the line.
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Simply, get in, get out and get the work done. Less time dieting = more time building muscle.
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My client Jack, came to me literally only a couple of weeks ago, and had to shift a bit of weight, and lean up pretty quickly, as a result of this we had to take a different approach compared to what I would normally.
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Opposed to “seeing what works” we had to do what we “know works” to be certain he’ll be losing body fat, we don’t want any weeks go by with no loss, as that could be up to another 2-2.5lb we could have lost.
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During this diet we had to focus on muscle retention  as much as possible, so by following a structured resistance programme and suitable protein intake, means we’ll be maximising muscle retention through out.
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We still have several weeks to go, but if the first couple are anything to go by, he’ll be looking pretty damn good by the end of it.
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All we’ve been doing is really nailing the basics of Fat loss. Calorie intake, keeping active, progressively weight training, consuming adequate protein and being super accurate with them all.
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There’s a different between a FAD and a aggressive diet, a FAD diet teaches you F all, where as if coached through a aggressive diet, you’ll learn but nutrition alongside the progress you’ll make.
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Is not for everyone no, but if you need to make progress in a relatively short time frame (6-12 weeks), it can be done.
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Jacks absolutely killing in and excited to see how it looks at the end of it all!
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FlexibleFitnessCoaching —————————————————

*Aggressive diets* . Im all for giving yourself enough time, and taking things at a gradual pace, but sometimes needs must, and a more aggressive diet will be required. . This being said, I’ll probably incorporate more aggressive “mini cuts” myself down the line. . Simply, get in, get out and get the work done. Less time dieting = more time building muscle. . My client Jack, came to me literally only a couple of weeks ago, and had to shift a bit of weight, and lean up pretty quickly, as a result of this we had to take a different approach compared to what I would normally. . Opposed to “seeing what works” we had to do what we “know works” to be certain he’ll be losing body fat, we don’t want any weeks go by with no loss, as that could be up to another 2-2.5lb we could have lost. . During this diet we had to focus on muscle retention as much as possible, so by following a structured resistance programme and suitable protein intake, means we’ll be maximising muscle retention through out. . We still have several weeks to go, but if the first couple are anything to go by, he’ll be looking pretty damn good by the end of it. . All we’ve been doing is really nailing the basics of Fat loss. Calorie intake, keeping active, progressively weight training, consuming adequate protein and being super accurate with them all. . There’s a different between a FAD and a aggressive diet, a FAD diet teaches you F all, where as if coached through a aggressive diet, you’ll learn but nutrition alongside the progress you’ll make. . Is not for everyone no, but if you need to make progress in a relatively short time frame (6-12 weeks), it can be done. . Jacks absolutely killing in and excited to see how it looks at the end of it all! ————————————————— FlexibleFitnessCoaching ————————————————— - 22 hours ago

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Follow me @skiman.factual.fitness for daily nutritional & strength and bodybuilding training advice whether its FAT LOSS 👉👉 or LEAN GAINZ.... Hit the follow button NOW, don't miss out on some great science/myth busting info! 😉 ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I talked about this subject my stories yesterday but it's worth going over again and showing a visual representation what I was elaborating on.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So we have a misconception that fat loss is always linear but that's so far from the truth, it's an up and down battle until you get to your goal.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Here's a clear representation of how you may see the scale travel as far as weight loss.  Some days you feel lighter and tighter and then not so much on the other days.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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There's several reason as to why this happens, different times of weigh-ins, sodium intake, drinking more or less water, different timing of foods ie. eating carbs later in the day.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you find this informative or know someone that would benefit from this post or have any questions please tag or comment below! --Ski⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#supplements #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #weightloss #protein #creatine #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #personaltrainer #shredded #mensfitness #fit

Follow me @skiman.factual.fitness for daily nutritional & strength and bodybuilding training advice whether its FAT LOSS or LEAN GAINZ.... Hit the follow button NOW, don't miss out on some great science/myth busting info! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I talked about this subject my stories yesterday but it's worth going over again and showing a visual representation what I was elaborating on.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So we have a misconception that fat loss is always linear but that's so far from the truth, it's an up and down battle until you get to your goal.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here's a clear representation of how you may see the scale travel as far as weight loss. Some days you feel lighter and tighter and then not so much on the other days.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ There's several reason as to why this happens, different times of weigh-ins, sodium intake, drinking more or less water, different timing of foods ie. eating carbs later in the day.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you find this informative or know someone that would benefit from this post or have any questions please tag or comment below! --Ski⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #supplements #highintensityintervaltraining #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #weightloss #protein #creatine #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #squat #benchpress #bodybuilderworkout #fatlossworkout #curlsforthegirls #trisfortheguys #weightlossworkout #workoutroutines #personaltrainer #shredded #mensfitness #fit - 23 hours ago

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Ready to kill legs, let's see how they feel after recovery.  #bodybuilding #bodybuildinglife #gym #gymlife #gymlifestyle #gymaddiction #gymaddict #gymrat #fit #fitness #fitnessmodel #inshape #shirtless #weightloss #diet #healthydiet #losingfat #fatlossdiet #hardwork #dedication #discipline #muscular  #nevergiveuponyourdreams #ALLNATURALNOSTEROIDS

Ready to kill legs, let's see how they feel after recovery. #bodybuilding #bodybuildinglife #gym #gymlife #gymlifestyle #gymaddiction #gymaddict #gymrat #fit #fitness #fitnessmodel #inshape #shirtless #weightloss #diet #healthydiet #losingfat #fatlossdiet #hardwork #dedication #discipline #muscular #nevergiveuponyourdreams #ALLNATURALNOSTEROIDS - 1 day ago

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Because sometimes you need to eat like a 10 year old. Love me some Captain Crunch!

Because sometimes you need to eat like a 10 year old. Love me some Captain Crunch! - 1 day ago

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Follow me @skiman.factual.fitness for daily nutritional & strength and bodybuilding training advice whether its FAT LOSS 👉👉 or LEAN GAINZ.... Hit the follow button NOW, don't miss out on some great science/myth busting info! 😉⠀⠀⠀⠀⠀⠀⠀⠀⠀
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*** 80/20 RULE *** by @skiman.factual.fitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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So what's the 80/20, well from the pic hopefully you can come to a conclusion that its eating 80% "healthy" and 20% "treats" foods.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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IIFYM has had a big misconception, especially here on IG.  For the most part IG'ers LIKE to show off there treat meals and therefore the majority of fitness addicts have been mislead to thinking that IIFYM is a free for all.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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That's definitely not the case, although flexible dieters do like their treats, its only optimal to incorporate just a small amount of "treat" foods in their diets.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I do advocate flexible dieting as a sustainable way of feeling like you are not dieting and I also believe it can help those that do have a tendency to binge on weekends.  There's this common indulgence that happens whenever a dieter is held too strictly that over time, they eventually break down and have a cheat day, weekend and hopefully not progress to a full blown week. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Balance is key!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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If you find this informative or know someone that would benefit from this post or have any questions please tag or comment below! --Ski⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#fatlosshelp #weightlosstips #fatlosstips #weightlosshelp #fatlossjourney #weightlossjourney #fatlossgoals #weightlossgoals #fitfood #iifym #fatloss #fatlosscoach #weightlosscoach #weightloss #fatlossgoals #fatlossdiet #weightlossprogram #fatlossfoods #caloriecounting #countingcalories #flexibledieting #iifymgirls #iifymlife #howtoloseweight #fatlossfood #howtocountcalories #flexiblediet #countingmacros #macros #skimanfactualfitness

Follow me @skiman.factual.fitness for daily nutritional & strength and bodybuilding training advice whether its FAT LOSS or LEAN GAINZ.... Hit the follow button NOW, don't miss out on some great science/myth busting info! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ *** 80/20 RULE *** by @skiman.factual.fitness ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So what's the 80/20, well from the pic hopefully you can come to a conclusion that its eating 80% "healthy" and 20% "treats" foods.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ IIFYM has had a big misconception, especially here on IG. For the most part IG'ers LIKE to show off there treat meals and therefore the majority of fitness addicts have been mislead to thinking that IIFYM is a free for all.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ That's definitely not the case, although flexible dieters do like their treats, its only optimal to incorporate just a small amount of "treat" foods in their diets.⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I do advocate flexible dieting as a sustainable way of feeling like you are not dieting and I also believe it can help those that do have a tendency to binge on weekends. There's this common indulgence that happens whenever a dieter is held too strictly that over time, they eventually break down and have a cheat day, weekend and hopefully not progress to a full blown week. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Balance is key!⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you find this informative or know someone that would benefit from this post or have any questions please tag or comment below! --Ski⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fatlosshelp #weightlosstips #fatlosstips #weightlosshelp #fatlossjourney #weightlossjourney #fatlossgoals #weightlossgoals #fitfood #iifym #fatloss #fatlosscoach #weightlosscoach #weightloss #fatlossgoals #fatlossdiet #weightlossprogram #fatlossfoods #caloriecounting #countingcalories #flexibledieting #iifymgirls #iifymlife #howtoloseweight #fatlossfood #howtocountcalories #flexiblediet #countingmacros #macros #skimanfactualfitness - 1 day ago

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Summer is on the way to Toronto and if you’re like me you’re thinking about getting that hot and lean bod for summa! 😎☀️
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Here’s how to lose body fat the right way ⬇️ ➖⠀⠀
*HOW TO LOSE BODY FAT* by @maxweberfit & @mazerfitness ⠀
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😤 One of the most frustrating things about trying to lose body fat is the abundance of information on “the internet” telling you (often with misinformation) about a bunch of different things that either *do* work, or *don’t* work...⠀
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🙄 And to make matters worse, so much of this information (the vast majority) is complete crap. It’s bullshit. It’s useless. It’s gimmicky marketing behind billions of dollars in ad spend...⠀
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🤷🏻‍♂️ So what the heck should you believe?!⠀
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✅ Well, the good news is that there are people like myself that are giving you the real, honest, science-backed truth about what works and what doesn’t work. About where to invest your time, and where to save your money.⠀
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❤️ Because I care. ⠀
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🔥 So if you’re looking to lose body fat, take a look at the infographic above and learn for yourself what to avoid, and what to pursue! And trust me... no matter what, it’s going to take some hard work and patience! Got it?! :)⠀
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#fatlosshelp #weightlosstips #fatlosstips #weightlosshelp #fatlossjourney #weightlossjourney #fatlossgoals #weightlossgoals #fitfam #getlean #fitfood #iifym #fatloss #fatlosscoach #weightlosscoach #weightloss #fatlossgoals #fatlossdiet #weightlosssupport #weightlosscoach #weightlossprogram #fatlossfoods #kinobody #caloriecounting #countingcalories #flexibledieting⠀⠀⠀⠀⠀
#howtoloseweight #fatlossfood #megsgotmuscle #burnfat

Summer is on the way to Toronto and if you’re like me you’re thinking about getting that hot and lean bod for summa! 😎️ . . Here’s how to lose body fat the right way ⠀⠀ *HOW TO LOSE BODY FAT* by @maxweberfit & @mazerfitness One of the most frustrating things about trying to lose body fat is the abundance of information on “the internet” telling you (often with misinformation) about a bunch of different things that either *do* work, or *don’t* work...⠀ ⠀ 🙄 And to make matters worse, so much of this information (the vast majority) is complete crap. It’s bullshit. It’s useless. It’s gimmicky marketing behind billions of dollars in ad spend...⠀ ⠀ 🤷🏻‍♂️ So what the heck should you believe?!⠀ Well, the good news is that there are people like myself that are giving you the real, honest, science-backed truth about what works and what doesn’t work. About where to invest your time, and where to save your money.⠀ ️ Because I care. ⠀ So if you’re looking to lose body fat, take a look at the infographic above and learn for yourself what to avoid, and what to pursue! And trust me... no matter what, it’s going to take some hard work and patience! Got it?! :)⠀ ⠀ *⠀ *⠀ *⠀ *⠀ *⠀ #fatlosshelp #weightlosstips #fatlosstips #weightlosshelp #fatlossjourney #weightlossjourney #fatlossgoals #weightlossgoals #fitfam #getlean #fitfood #iifym #fatloss #fatlosscoach #weightlosscoach #weightloss #fatlossgoals #fatlossdiet #weightlosssupport #weightlosscoach #weightlossprogram #fatlossfoods #kinobody #caloriecounting #countingcalories #flexibledieting ⠀⠀⠀⠀⠀ #howtoloseweight #fatlossfood #megsgotmuscle #burnfat - 1 day ago

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If you’re a beginner and looking for full body workouts to do, you won’t go far wrong following these workouts by my friend @danteambox - 💪FULL BODY WORKOUTS💪
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😱 Who would you wanna try these sessions with? Hit the SAVE button to keep this post handy
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🔥 Full body workouts are a great way to make sure you are burning as many as calories as possible in a short space of time.
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⌚️ If you only have limited time in the gym and can realistically do 3 sessions a week then a full body program would be perfect for you!
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🏋️‍♂️ You need to be hitting each body part as regularly as possible if time is limited, so grab this template and hit the "save" button
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😍 If you liked this post make sure you follow me @danteambox for more tips everyday
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✅ Need any help or advice on some of the exercises? Just drop me a question down below or send me a DM
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#fatlosshelp #fatlosstips #fatlossjourney #fatlossgoals #fatloss #fatlosscoach #fatlossdiet #fatlossfood #weightlosstips #weightlosshelp #weightlossjourney #weightlossgoals #weightlosscoach #weightloss #weightlosssupport #weightlossdiet #caloriecounting #countingcalories #caloriesburned #calories #iifym #flexibledieting #flexiblediet #flexibledieter #iifymfood #howtoloseweight #howtolosefat #losefat #losefatfast #loseweightfast

If you’re a beginner and looking for full body workouts to do, you won’t go far wrong following these workouts by my friend @danteambox - FULL BODY WORKOUTS ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Who would you wanna try these sessions with? Hit the SAVE button to keep this post handy ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Full body workouts are a great way to make sure you are burning as many as calories as possible in a short space of time. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ️ If you only have limited time in the gym and can realistically do 3 sessions a week then a full body program would be perfect for you! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🏋️‍♂️ You need to be hitting each body part as regularly as possible if time is limited, so grab this template and hit the "save" button ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you liked this post make sure you follow me @danteambox for more tips everyday ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Need any help or advice on some of the exercises? Just drop me a question down below or send me a DM ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fatlosshelp #fatlosstips #fatlossjourney #fatlossgoals #fatloss #fatlosscoach #fatlossdiet #fatlossfood #weightlosstips #weightlosshelp #weightlossjourney #weightlossgoals #weightlosscoach #weightloss #weightlosssupport #weightlossdiet #caloriecounting #countingcalories #caloriesburned #calories #iifym #flexibledieting #flexiblediet #flexibledieter #iifymfood #howtoloseweight #howtolosefat #losefat #losefatfast #loseweightfast - 1 day ago

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HOW TO LOSE THE DAD BOD by @DaddyMindTricks⠀
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The rules to fat loss are simple: Eat in a caloric deficit and strength train 2-3x per week while getting some general movement every single day.⠀
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It's the adherence to these principles that's hard. Sticking with a plan with hardcore consistency is the key to victory.⠀
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Stay the course and you'll eventually be ditching those oversized cargo shorts for some beach-friendly gear in no time. ⠀
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Start a lifestyle of eating healthy foods and getting some decent exercise at least 2-3 times per week. Set a positive example for your kids by leading with your actions.⠀
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And whatever you do ... don't give up. Stick with it and results will come.⠀
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Need some workout advice? Know a dad who needs some motivation to get that fitness plan in gear? Send them here and tag them below. Then be sure to hit up our website for plenty of Dad Bod-busting workouts and tips from our resident fitness and nutrition coach, @petecataldo.⠀
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#DadBod #DaddyIssues #DadsOfInstagram #DaddyLife #DaddyTime #Fatherhood #Fathers #MenStuff #MensHealth #DaddyMindTricks #FitnessGoal #6Pack #CaloricDeficit #Abs #HIIT #Lift #StrengthTraining #Cardio #Bulletproofcoffee #FatLossWorkout #WeightLoss #FatLoss #FatLossDiet #FatLossWorkout #FlexibleDieting #Dads

HOW TO LOSE THE DAD BOD by @DaddyMindTricks ⠀ .⠀ The rules to fat loss are simple: Eat in a caloric deficit and strength train 2-3x per week while getting some general movement every single day.⠀ .⠀ It's the adherence to these principles that's hard. Sticking with a plan with hardcore consistency is the key to victory.⠀ .⠀ Stay the course and you'll eventually be ditching those oversized cargo shorts for some beach-friendly gear in no time. ⠀ .⠀ Start a lifestyle of eating healthy foods and getting some decent exercise at least 2-3 times per week. Set a positive example for your kids by leading with your actions.⠀ .⠀ And whatever you do ... don't give up. Stick with it and results will come.⠀ .⠀ Need some workout advice? Know a dad who needs some motivation to get that fitness plan in gear? Send them here and tag them below. Then be sure to hit up our website for plenty of Dad Bod-busting workouts and tips from our resident fitness and nutrition coach, @petecataldo. ⠀ .⠀ #DadBod #DaddyIssues #DadsOfInstagram #DaddyLife #DaddyTime #Fatherhood #Fathers #MenStuff #MensHealth #DaddyMindTricks #FitnessGoal #6Pack #CaloricDeficit #Abs #HIIT #Lift #StrengthTraining #Cardio #Bulletproofcoffee #FatLossWorkout #WeightLoss #FatLoss #FatLossDiet #FatLossWorkout #FlexibleDieting #Dads - 1 day ago

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Current condition as of this afternoon!
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Are you wondering how to lose fat? Are you wondering how to gain muscle? Do you want to maintain the body fat and muscle you have right now? And you’re just like how the f do I go about this?! Keep reading...👇
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One thing you need to know if you want any of those things above: what you eat is the key! 🍕🥗
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The workouts only help. Without a diet that meets your goals in the gym, the workouts are useless... 😬🤫
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It starts with KNOWING your goals, and being specific and realistic with them-
1️⃣ If you want to add on muscle, a calorie surplus will be your friend (but don’t expect major fat loss if any at all!!!)
2️⃣ If you want to lose fat, a caloric deficit will be your friend (but don’t expect major muscle gains if any at all!!!)
3️⃣ If you are happy with the amount of muscle & body fat you currently have, eating at a maintenance level of calories will be your friend (but expect to maintain your physique you have now... if you couldn’t guess that already 😆🤓)
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The moral of the story is:
1.) KNOW YOUR GOAL.
2.) YOU CANNOT HAVE IT ALL.
3.) KEEP AT THIS- this is a long journey and it will have its ups and downs. Don’t let the struggles get to you.
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What is your biggest struggle when it comes to your diet?
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Celebrate your successes and don’t discount yourself. This isn’t easy. Remind yourself that. Stay accountable. Have a great day everyone!
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✔️ FITNESS LIFESTYLE COACHING ⇩
📧 DM me or e-mail: joeganklam@gmail.com to contact!
📲 www.AnklamAthletics.com
@anklam_athletics
@joe_anklam

Current condition as of this afternoon! . Are you wondering how to lose fat? Are you wondering how to gain muscle? Do you want to maintain the body fat and muscle you have right now? And you’re just like how the f do I go about this?! Keep reading... . One thing you need to know if you want any of those things above: what you eat is the key! 🥗 . The workouts only help. Without a diet that meets your goals in the gym, the workouts are useless... 😬🤫 . It starts with KNOWING your goals, and being specific and realistic with them- 1️⃣ If you want to add on muscle, a calorie surplus will be your friend (but don’t expect major fat loss if any at all!!!) 2️⃣ If you want to lose fat, a caloric deficit will be your friend (but don’t expect major muscle gains if any at all!!!) 3️⃣ If you are happy with the amount of muscle & body fat you currently have, eating at a maintenance level of calories will be your friend (but expect to maintain your physique you have now... if you couldn’t guess that already 🤓) . The moral of the story is: 1.) KNOW YOUR GOAL. 2.) YOU CANNOT HAVE IT ALL. 3.) KEEP AT THIS- this is a long journey and it will have its ups and downs. Don’t let the struggles get to you. . What is your biggest struggle when it comes to your diet? . Celebrate your successes and don’t discount yourself. This isn’t easy. Remind yourself that. Stay accountable. Have a great day everyone! .............................................................................................. ️ FITNESS LIFESTYLE COACHING ⇩ DM me or e-mail: joeganklam@gmail.com to contact! www.AnklamAthletics.com @anklam_athletics @joe_anklam - 1 day ago

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#Repost @etp_mike_millner
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🙌🏼 WEIGHT LOSS TRUTH
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📉 Let’s get very real for a second…
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🏒 Weight loss is NOT linear.
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😊 This means the number on the scale is not going to go down by precisely 0.2 pounds each and every single day, or by 1.4 pounds every single week for the duration of your cut/diet.
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🎿 Maybe not the best analogy ever, but weight loss is like skiing.
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🍟 You don’t french fry straight down the hill, that’s unsafe and quite unrealistic. Instead, sometimes you will 🍕 to slow down, or carve a big beautiful turn ⛷ to pick up momentum, and sometimes you’ll fall on your ass 🍑 and have to re-gather yourself to get back on track.
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✏️ My point is that you should not expect weight loss to be precisely the way you intend it to be. Instead, it’s going to take longer than you think, and on some days you’re going to think to yourself, “Why the hell is this not working?! Why the f*** am I up a pound today when I hit my macros perfectly yesterday?!”
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😌 Do not worry. This is normal. It’s part of the journey. And if you recognize this before you start — or on your way — you’ll be much better off because setting the proper expectations and allowing yourself to experience the journey for what it is along the way is both a humbling an rewarding thing.
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Questions about fat loss? Questions about anything? If yes, comment them below.
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🤩 And if you enjoyed this post, tag someone that needs to hear this or just comment “📉” down below to let me know you’re still reading this, and we’re on the same team.
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#fatlosshelp #weightlosstips #fatlosstips #weightlosshelp #fatlossjourney #weightlossjourney #fatlossgoals #flexibledieting #fatlossplan #flexiblediet #fitchallenge #fatlosstip #fatloss #fatlosscoach #weightlosscoach #weightloss #mealfrequency #fatlossdiet #fatlosshacks #weightlosscoach #weightlossprogram #fatlossfoods #kinobody #caloriecounting #countingcalories #macrocounting #howtoloseweight #intermittentfasting #fatlossprogress

#Repost @etp_mike_millner ・・・ 🏼 WEIGHT LOSS TRUTH ⠀⠀ Let’s get very real for a second… ⠀⠀ 🏒 Weight loss is NOT linear. ⠀⠀ This means the number on the scale is not going to go down by precisely 0.2 pounds each and every single day, or by 1.4 pounds every single week for the duration of your cut/diet. ⠀⠀ Maybe not the best analogy ever, but weight loss is like skiing. ⠀⠀ You don’t french fry straight down the hill, that’s unsafe and quite unrealistic. Instead, sometimes you will to slow down, or carve a big beautiful turn ⛷ to pick up momentum, and sometimes you’ll fall on your ass and have to re-gather yourself to get back on track. ⠀⠀ ️ My point is that you should not expect weight loss to be precisely the way you intend it to be. Instead, it’s going to take longer than you think, and on some days you’re going to think to yourself, “Why the hell is this not working?! Why the f*** am I up a pound today when I hit my macros perfectly yesterday?!” ⠀⠀ Do not worry. This is normal. It’s part of the journey. And if you recognize this before you start — or on your way — you’ll be much better off because setting the proper expectations and allowing yourself to experience the journey for what it is along the way is both a humbling an rewarding thing. ⠀⠀ Questions about fat loss? Questions about anything? If yes, comment them below. ⠀⠀ 🤩 And if you enjoyed this post, tag someone that needs to hear this or just comment “” down below to let me know you’re still reading this, and we’re on the same team. ⠀⠀ #fatlosshelp #weightlosstips #fatlosstips #weightlosshelp #fatlossjourney #weightlossjourney #fatlossgoals #flexibledieting #fatlossplan #flexiblediet #fitchallenge #fatlosstip #fatloss #fatlosscoach #weightlosscoach #weightloss #mealfrequency #fatlossdiet #fatlosshacks #weightlosscoach #weightlossprogram #fatlossfoods #kinobody #caloriecounting #countingcalories #macrocounting #howtoloseweight #intermittentfasting #fatlossprogress - 1 day ago

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Follow me @oualidzaim for daily Nutrition & Training advice for FAT LOSS. Don't miss out, hit that follow button now 👉👉@oualidzaim 😉⠀⠀⠀
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*6 OF MY FAVORITE FAT LOSS FOODS* by @oualidzaim
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There are no specific foods that will directly cause fat loss, it’s all about calories, macros and strength training.
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However, there are some foods that are better than others when trying to lose weight, and that's because: 👇
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1⃣ Lower in calories⠀⠀
2⃣ More filling⠀⠀
3⃣ More nutritious
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That's what you need to search for when looking for the “best“ foods for fat loss. 😌 Does that mean you can't have treats, and more "fun" foods from time to time? 😯
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Of course not. In fact, its recommended to keep your diet flexible, and therefore sustainable. If you restrict your diet too much you'll find yourself binging often, and it won't be sustainable in the long run. 😜
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So that's why even cookies or halo top can help you keep your diet sustainable. A general rule of thumb is to eat 80% of whole foods and 20% of the processed “fun“ food. 👍
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Flexibility is key! 🙌
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Got any questions feel free to comment below! Much love, Oualid. ⠀⠀
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#fatlosshelp #weightlosstips #fatlosstips #weightlosshelp #fatlossjourney #weightlossjourney #fatlossgoals #weightlossgoals #fitfam #fitspo #fitfood #iifym #fatloss #fatlosscoach #weightlosscoach #weightloss #fatlossgoals #fatlossdiet #weightlosssupport #weightlosscoach #weightlossprogram #fatlossfoods #kinobody #caloriecounting #countingcalories #flexibledieting⠀⠀⠀
#howtoloseweight #fatlossfood #ozfitlife #proteins

Follow me @oualidzaim for daily Nutrition & Training advice for FAT LOSS. Don't miss out, hit that follow button now @oualidzaim ⠀⠀⠀ ⠀ *6 OF MY FAVORITE FAT LOSS FOODS* by @oualidzaim There are no specific foods that will directly cause fat loss, it’s all about calories, macros and strength training. ⠀⠀ However, there are some foods that are better than others when trying to lose weight, and that's because: ⠀⠀ Lower in calories⠀⠀ More filling⠀⠀ More nutritious That's what you need to search for when looking for the “best“ foods for fat loss. Does that mean you can't have treats, and more "fun" foods from time to time? 😯 ⠀⠀ Of course not. In fact, its recommended to keep your diet flexible, and therefore sustainable. If you restrict your diet too much you'll find yourself binging often, and it won't be sustainable in the long run. So that's why even cookies or halo top can help you keep your diet sustainable. A general rule of thumb is to eat 80% of whole foods and 20% of the processed “fun“ food. ⠀⠀ Flexibility is key! Got any questions feel free to comment below! Much love, Oualid. ⠀⠀ *⠀⠀ *⠀⠀ *⠀⠀ *⠀⠀ *⠀⠀ #fatlosshelp #weightlosstips #fatlosstips #weightlosshelp #fatlossjourney #weightlossjourney #fatlossgoals #weightlossgoals #fitfam #fitspo #fitfood #iifym #fatloss #fatlosscoach #weightlosscoach #weightloss #fatlossgoals #fatlossdiet #weightlosssupport #weightlosscoach #weightlossprogram #fatlossfoods #kinobody #caloriecounting #countingcalories #flexibledieting ⠀⠀⠀ #howtoloseweight #fatlossfood #ozfitlife #proteins - 1 day ago

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💦DRINK MORE WATER TO BURN MORE FAT💦
- by @stephencampolo
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You can survive for 6 weeks without food but you wouldn’t last a week without water! Water helps the body metabolize fat!
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 Studies have shown that a decrease in water intake will cause fat deposits to increase, while an increase in water can actually reduce fat deposits.
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The kidneys can’t function properly without enough water. When they don’t work to capacity, some of their load is dumped onto the liver. One of the livers primary functions is to metabolize (burn) stored fat into usable energy for the body.
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But, if the liver has to do some of the kidneys. work, it can’t operate at full throttle. As a result, it metabolizes less fat, more fat remains stored in the body and weight loss stops.
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 Drinking enough water is the best treatment for fluid retention. When the body gets less water, it perceives this as a threat to survival and begins to hold on to every drop. Water is stored in extra cellular spaces (outside the cells). This shows up as swollen feet, legs, and hands.The best way to overcome water retention is to give the body what it needs, plenty of water.Only then will stored water be released. Excess salt can also be the cause of water retention
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 Water helps rid the body of waste. During weight loss, the body has a lot more waste to get rid of all that metabolized fat must be shed. Again, adequate water helps flush out the waste.
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How much water is enough? Average - drink 8 eight-ounce glasses a day (approx. 2 quarts).However, an overweight person needs one additional glass for every 25 pounds of excess weight. Water should preferably be cold. It is absorbed into the system more quickly than warm water. -
#drink #water #thirsty #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #fatlossworkout #weightlossworkout #workoutroutines #flxbody #muscleman #howtolosefat #fit #intermittentfasting #fast #waterfastingforweightloss #waterfast #waterfasting #lean #livinglean

DRINK MORE WATER TO BURN MORE FAT - by @stephencampolo - You can survive for 6 weeks without food but you wouldn’t last a week without water! Water helps the body metabolize fat! -  Studies have shown that a decrease in water intake will cause fat deposits to increase, while an increase in water can actually reduce fat deposits. - The kidneys can’t function properly without enough water. When they don’t work to capacity, some of their load is dumped onto the liver. One of the livers primary functions is to metabolize (burn) stored fat into usable energy for the body. - But, if the liver has to do some of the kidneys. work, it can’t operate at full throttle. As a result, it metabolizes less fat, more fat remains stored in the body and weight loss stops. -  Drinking enough water is the best treatment for fluid retention. When the body gets less water, it perceives this as a threat to survival and begins to hold on to every drop. Water is stored in extra cellular spaces (outside the cells). This shows up as swollen feet, legs, and hands.The best way to overcome water retention is to give the body what it needs, plenty of water.Only then will stored water be released. Excess salt can also be the cause of water retention -  Water helps rid the body of waste. During weight loss, the body has a lot more waste to get rid of all that metabolized fat must be shed. Again, adequate water helps flush out the waste. - How much water is enough? Average - drink 8 eight-ounce glasses a day (approx. 2 quarts).However, an overweight person needs one additional glass for every 25 pounds of excess weight. Water should preferably be cold. It is absorbed into the system more quickly than warm water. - #drink #water #thirsty #hiit #caloricdeficit #fatloss #weightloss #liftweights #lift #strengthtraining #cardio #marathon #iifym #flexibledieting #deadlift #fatlossdiet #fatlossworkout #weightlossworkout #workoutroutines #flxbody #muscleman #howtolosefat #fit #intermittentfasting #fast #waterfastingforweightloss #waterfast #waterfasting #lean #livinglean - 1 day ago

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😎Uncle Chad  @chadhargrove1 talking diets here's what the young scamp said 😗
・・・
Popular diets come with a lot of hype.
-
But how do you know if it’s right for you? To be honest, you’ll have to ask it’s something that fits your preferences and your lifestyle.
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And you may just have to try it and see how it feels. I mean, you’re gonna have to try something, right?
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And naturally, it’s gonna have to be different than what you’re already doing.
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But, in order to help you find what works, I’ll tell you what has to be done.
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By the way, the only one I missed is flexibility. Adding in some of those treats you want into a plan that involves the above.
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That’s very individual. But the principles above really aren’t. -
Whether losing fat or gaining muscle, eventually putting calories in the right place is essential.

Even though people do debate 100% plant-based or not, no one debates plants. Vegetables in particular are so important that I think you can get away with not counting them.
-
For so many nutrients for so few calories — the volume keeps you full and the nutrients keep you feeling good. Blend them into shakes if you have to.
-
Protein is overemphasized, largely to sell more supplements, but honestly, you still probably should be getting more than you are. Somewhere around 0.7-1 grams per bodyweight or ideal works.
-
Have your protein sources prepped in advance and ready to go. The rest is easier.
-
Fibre? Typically nutrient dense foods and many of them double with fruits and vegetables.
-
The rest is about what to limit and be careful with. Processed foods I often just call CarbFats (exceptions apply) and alcohol.
-
Don’t have to go cold turkey on these but you will have to focus on controlling them. Cravings and lack of inhibition comes with these very easily.
-
In the end, you’ve gotta do what’s necessary for your goals while finding what works for you.
-
Any thoughts or comments? .

😎Uncle Chad @chadhargrove1 talking diets here's what the young scamp said 😗 ・・・ Popular diets come with a lot of hype. - But how do you know if it’s right for you? To be honest, you’ll have to ask it’s something that fits your preferences and your lifestyle. - And you may just have to try it and see how it feels. I mean, you’re gonna have to try something, right? - And naturally, it’s gonna have to be different than what you’re already doing. - But, in order to help you find what works, I’ll tell you what has to be done. - By the way, the only one I missed is flexibility. Adding in some of those treats you want into a plan that involves the above. - That’s very individual. But the principles above really aren’t. - Whether losing fat or gaining muscle, eventually putting calories in the right place is essential. Even though people do debate 100% plant-based or not, no one debates plants. Vegetables in particular are so important that I think you can get away with not counting them. - For so many nutrients for so few calories — the volume keeps you full and the nutrients keep you feeling good. Blend them into shakes if you have to. - Protein is overemphasized, largely to sell more supplements, but honestly, you still probably should be getting more than you are. Somewhere around 0.7-1 grams per bodyweight or ideal works. - Have your protein sources prepped in advance and ready to go. The rest is easier. - Fibre? Typically nutrient dense foods and many of them double with fruits and vegetables. - The rest is about what to limit and be careful with. Processed foods I often just call CarbFats (exceptions apply) and alcohol. - Don’t have to go cold turkey on these but you will have to focus on controlling them. Cravings and lack of inhibition comes with these very easily. - In the end, you’ve gotta do what’s necessary for your goals while finding what works for you. - Any thoughts or comments? . - 1 day ago

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