Are you struggling with 𝐜𝐚𝐥𝐜𝐮𝐥𝐚𝐭𝐢𝐧𝐠 your 𝐦𝐚𝐜𝐫𝐨𝐬, setting up 𝐲𝐨𝐮𝐫 𝐝𝐢𝐞𝐭, and designing an 𝐞𝐟𝐟𝐞𝐜𝐭𝐢𝐯𝐞 𝐰𝐨𝐫𝐤𝐨𝐮𝐭 𝐫𝐨𝐮𝐭𝐢𝐧𝐞? Check out my 𝐞𝐛𝐨𝐨𝐤 by clicking the 𝐥𝐢𝐧𝐤 𝐢𝐧 𝐦𝐲 𝐛𝐢𝐨💪🏼. @apfau - A common misconception is that your diet and routine must change drastically depending on whether you are trying to gain muscle or lose fat. The truth is, the only major difference is your overall macronutrient intake. - When bulking, if you want to gain muscle with minimal fat gain, a 300 calorie surplus is all you need and you should aim to gain no more than 2-3 pounds per month. Since you can lose fat faster than you can gain muscle, when cutting, you should be at around a 500 calorie deficit and you can lose 1-2 pounds per week. I recommend cardio during either phase and that simply gets factored into your overall calorie requirement. - As far as training, I always tell people that what worked to build muscle when bulking is what you should do to maintain it while cutting. Your routine should not drastically change when you begin cutting. Light weight with high reps doesn't get you leaner. Eating in a caloric deficit does. If anything, doing light weights will be detrimental since you're not providing your body with a reason to hold onto muscle. - If you’re interested in working with me 1 on 1 for a custom plan tailored to your goals, send me an email for more information on online coaching 💪🏼. - #musclegain #musclegains #buildmuscle #gainmuscle #getshredded #musclebuilding #fitnation #bulking #shredding #fatlosstips #fatloss #fitnessfreaks #getlean
Tag a McDonald’s lover, hit save and keep both you and your friends informed on the calorie values of this bunch of the franchise’s items. - - Whilst most McDonald’s item’s ingredients lack the quality and nutrient density of a whole foods, I think most of us already know this. But the pertinent thing here is that people enjoy Macdonald’s. And people will consume their items now and for years to come. This is evident by the ferocity in which Macdonald’s has dominated the fast food market for decades. - - Therefore, instead of lambasting somebody (or yourself) for choosing a Big Mac over a kale salad, why not become more aware of what consumption of their food means in simple terms. Perhaps this awareness will consequentially mean that a higher quality food is selected instead in order to fit your plan better, or simply that you are more aware that you can actually fit these items into your current, flexible diet. - - As you can see, I’ve listed these items in singularity, but when combined into a meal (and with a sugary drink), the calorie value can rise fairly high for the volume of food consumed. - - - . Follow us(@heallthy.weight_loss) for healthy food 🥦🥗🍳 ---happy a nice day 😜😜😂👍😉👌--- . - Credit: @thefitnesschef_ #thefitnesschef #mcdonalds #bigmac #fatloss #fastfood #calories #caloriedeficit #losebellyfat #mcflurry #mcmuffin #nutritioncoach #fatlosshelp #fatlosscoach #burgerlover #mcdonaldsbreakfast #losefat #fatlosstips #eatsmart #nutrients
Today we went quad biking around the rice fields&countryside in Cambodia. Before we started, there was a huge thunder shower. Thunder, lightning, torrential rain &instant flash floods! Minutes later they put the fear of God into me saying kids would run out to try &give us high fives, animals would be on the road (herds of buffalos) & we had to be careful not to knock them down or crash into the motorbikes that would be on the roads (uneven, bumpy dirt tracks used as proper roads). I had to take all of this on board, & I also knew it would be harder to see & extra muddy/slippy because of the rain! I was definitely nervous and a tad worried. We had to sign a waver & a sheet to say we took responsibility for any damage to the quads. I started to ask myself why was I signing up for this. But I knew it would be a great experience, so I refused to let fear get the better of me! Yes it was scary at times & my heart was racing at certain points, but I also absolutely loved it. Driving around the countryside &seeing real life in Cambodia outside of the tourist spots was eye opening. Driving the bumpy dirt tracks was thrilling, & it was just one of those moments where u know it's an experience u won't ever forget! Lots of people have fears about trying something out or starting something new. People fear change, they fear the unknown & they definitely fear failure. Unfortunately many people let their fears get the better of them, & they miss out on amazing experiences or outcomes as a result! I remember that fear when I first started the gym &being clueless. I remember the fear of people staring at me or correcting me. Pushing past that fear& going for it has had a huge influence on my life. CONTINUED BELOW ⬇️ #iifym #flexibledieting #iifymrecipes #fatlosshelp #fatlosstips #dieting #fitnessfood #weightlossblog #lowcalrecipes #healthyrecipes #personaltrainer #dietplan #onlinetraining #eatsmart #caloriecounting #foodoptimising #caloriedeficit #fitfam #irishfitfam #fitnessblog #weightlossjourney #weightlosstips #weightwatchers #slimmingworld #losingweight #girlswholift #eatwellbewell #proteinpacked #holidays
Do you agree with this? That's okay if you don't! In my opinion, getting your diet and nutrition on point is much more difficult than getting in the gym. But for some people, it might be the opposite! Let me know what you think. Tag some friends who might want to see this.
Pita or tortilla ? @zd.prep #macro #macros #trackingmacros #macrotracking #bread #carbs #pitas #iifym #delicious #yummy #delicious #nutrition #enjoy #summer #vibes #goodvibes #weightloss #fatlosstips #motivation #instafood #instagood #foodstagram #instadaily #instapic #food #fitness #foodie #weightlosstransformation #lifestyle #goals
Recipe book 🍇🍌😍. Click on my bio 👆👆 . . Make sure you follow @healthy.foods.today 👈 For More Healthy Tips And Tricks 💪😍🥑 . Awesome foods for fat loss 😍 . “Diet when losing body fat is paramount. As redundant as it sounds, whole foods are the key. High-volume foods (highest in nutrients and lowest in calories) are also the most filling foods, this allowing you to feel fuller on fewer total calories which makes fat loss easy. Some of the best foods include: oats (incredibly filling due to the high fiber, protein, and water content making it a great way to start your day being full and energized for hours), broccoli (super low in calories which means you can stock up a meal with cups of broccoli at a time to add bulk), pineapple (not only high in multiple nutrients, but also only 80 calories per cup making it low in calories and quite filling), flax seeds (a great way to add fat, fiber and protein to most meals which adds the nutrition value and satiety level to the overall meal as those healthy fats especially help blunt the release of glucose into the bloodstream from food, allowing a sustained level of energy due to a more normal insulin response), grapes (with only 100 calories per cup, it is another fruit that I love to add with snacks due to being quite filling and also are a great dessert frozen), and green tea (zero calories, but also has a thermogenic effect to help you burn a bit more calories at rest which could help with overall fat loss). If you want to lose body fat, you have to respect what foods you consume.” . . 📸 & ✍️ @dancudes
You can relate yourself. #nutrition #nutritionist #puneinsta #punenutritionist #india #indiannutritionist #indian #world #health #healthylifestyle #healtylife #healthyfood #muscle #keto #ketolifestyle #nutritioncoach #nutritionfacts #supplements #pune 😍 #punetimes #fatloss #fatlosstips #musclegain #diet #punekar #healthyfood #puneblogger #nutritionistsubodh
😍 Outstanding transformation by @cristinadown100 ! So awesome 👏 YOU CAN DO IT! . Follow 💖 @lifestyleketo365 for the best female transformations on Instagram . . ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖ ➖ . ⚠️Want a Program to Lose Weight? Learn How to Lose 8-16 pounds of Weight! Get more information The link is in the Bio. ✔️ We Guide You 👉 ➡️@lifestyleketo365 . . Because we want the best for you❤️!! . . #fatlossdiet #fatlosstips #fatlossvegan #fatlossgym #fatlossdiet #fatlossprogress #fatlosstransformation #fatlossplan #fatlossdiets #fatlossfood #fatlosstransformation #fatlosscoach #weightlosss #weightlossupport #weightlossideas #weightlossgoal #weightlossrecipes #weightlossdiet #naturalweightloss #weightlossbeforeandafter #weightlosscommunity #weightlossstory #weightlossinspiration #weightlosschallenge #weightlosssurgery #weightlossgoals #weightlossmotivation #myweightlossjourney
Modern-day living sets us up for aching necks + low backs, + poor sleep. What’s a yogi to do?? ⠀ Try these sequences by @ania_75 (swipe ➡️) ⠀ Which one is calling your name today? Tag a friend who could use some yoga relief, too. 👇 🔹🔹🔹 Yoga Retreats / Yoga Jobs / Private Yoga Teachers - tap link in bio.☝ #summerbodygoals #nutrition #weightlossjourney #caloriecounting #fatlosscoach #fatlossprogram #nutritiontips #fatlosstips #fitnessjourney #losefat #montrealfitness #fitnessmotivation #caloriedeficit #caloriesincaloriesout #dietstartstomorrow #weightwatchers #shred #iifym #iifymgirls #heathyfood #food #yoga #beautiful #yogalife #yogachallenge
MEAL PREPPIN’. . For a lot of people, their problem isn’t that they don’t know what foods to eat.. it’s the fact that life gets in the way and our motivation and willpower diminishes. . Planning your meals ahead, even just ideas of what you’re going to eat can make it a lot easier to eat well and stay on track. Limiting the amount of decisions we have to make each day can help improve our productivity levels and in this case, helps us to eat better. . Take it a step further and plan your meals for the week ahead, do the shopping for ingredients and you’re one step closer to controlled eating. . Meal prepping is also a massive factor for busy people.. and it doesn’t even have to be cooking food and eating from Tupperware. Chopping and prepping food early in the week or in the day saves time and makes it that bit easier to eat what you’ve planned instead of grabbing a last minute takeaway or a freezer meal. Even buying pre-washed and chopped veg and potatoes can be a huge help in adding more nutrients to your meals, especially after a long day at work. . Preparation is key for weight loss or just eating a balanced diet. It’s a lot easier than it seems, and reduces any excess stress that can come from eating too!!
. . . #weightloss #fatloss #fatlossjourney #fatlosstips #fatlossdiet #6pack #gym #fitnesslife #healthylifestyle #health #healthydiet #calories #diet #dietplan #abs #losingfat #burncalories #exercises #absworkout #sixpack #صحة_تغذية #صحة #تغذية #دايت #تمارين_مقاومة #لياقة #كارديو #رشاقة #سعرات #رياضة
Stop wasting your time and unnecessary energy on long drawn out warm-ups, instead follow this programming and watch how much more effective your training becomes. Warm-Up Sets: 1x5...4...3...2...1 reps Working Sets: Top (5-6 reps) Drop 20-30% weight Back-Off (8-10 reps) 2 ALL OUT SETS & DONE! TAG & COMMENT a friend below 👇🏽 that takes forever to get through their warm-ups and training.
Today’s creation! Take care of your body and it’ll take care of you.. through anything.💯 Base: ✅almond milk ✅blueberries ✅spinach Toppings: ✅watermelon ✅coconut ✅walnuts ✅homemade granola . . Morning smoothie bowls are always post workout for max refueling of nutrients and antioxidants. . . #therealphoenix
REGISTRATION is EXTENDED TO TUESDAY AT MIDNIGHT! . . Take advantage of this round ... WHY ???? . . I am co- coaching with another certified FASTer Way to Fat Loss Coach ... so you get TWO COACHES for the price of one ! . . This is YOUR time my friends! . . Go to my linktree link in my profile to grab a spot for my June 17th round and place my name as your coach when registering. . . #fitafter60 #fitafter50 #fitafter40 #losefat #loseinches #loseweightnow #fasterwaywithdebbie #fasterwaytofatloss #fasterwaytofatlosscoach #fatlosstips
4 TIPS FOR BUSY MUMS WANTING TO GET IN SHAPE💁 Getting into the shape you want can be a challenge if your a mum who’s always on their feet… Whether it be chasing the young ones, chasing the spouse, cooking the meals or even doing the washing, life as a mother can suck sometimes, particularly when you can’t get an opportunity to focus on yourself! Here’s a few tips on how you can help yourself get out of the ‘rut’ and start kicking ass!🍑 Stop Overthinking EVERYTHING🤯 - Fat loss isn’t magical, stop believing it is, fundamentally all you need to do is eat less calories (be in a calorie deficit) Start Scheduling You Time📅 - Schedule time for yourself and be strict with ‘your time’, you deserve it. Start scheduling everything that you can to improve your day-to-day productivity (this will free time for you) CREATE A VISION AND KNOW YOUR 'WHY'🎯 - Set your own goals and know exactly why you want to achieve them. Picture where your at RIGHT NOW and look into the future… What would make you super happy? That’s your WHY. Don’t Be Afraid To Ask For Help🙋 - Asking for help will drastically improve your efforts, you’ll minimise mistakes and fast-forward the process of getting where you want. Bonus Tip… Stop comparing yourself to others, your awesome just being you!👊 Tag someone below who need to see this!👇 Interested in joining our 30 Day Trial?😍 Apply here >https://bit.ly/2ZAe5rj< #FatLossTips #FatLossHelp #KaizenFit #ProjectNewYou #PMFIT #GirlsWhoLift
Follow the page and visit the website #fitnessmotivations #fitnessinfo #workout 💪 #girlwholifts #proteins #carbscarbscarbs #transformation #fitnessjournal #diettips #lowcarbhealthyfat #foodinfo #workoutschedule #fitnessgoals2019 #sixpackdiet #dietsimple #gymbeast #dietplans #liftingmotivation #fatlosstips #truefacts 💯 #foodforlife #buildmuscleburnfat #fitnessforbeginners #workout
Carbohydrates are the main energy source of the human diet and are made up of 3 components: sugar, starch and fiber. Carbs are one of the three main building blocks, also known as macronutrients, that make up all food, alongside protein and fat. These macronutrients are essential for your body to function. Almost all foods that people call “carbs” are actually a combination of all 3 components of carbs along with protein and fat. Besides table sugar, it’s rare to find something that’s purely a carb. People tend to categorize carbs as “Good” or “Bad” as if they have a moral value, and use subjective terms like “healthy” and “unhealthy” to describe them. This mindset can cause you to build an unhealthy relationship with food as you might start to avoid foods that are actually beneficial to your health in fear of them being “bad” and you gaining weight. Of course certain foods are more nutritious than others, but that is all. When it comes to weight loss it's not carbs alone that makes anyone fat but the amount of calories they intake. In order to lose body fat you have to be in a caloric deficit. To gain fat, you have to eat at an energy surplus. This comes from the sum of all the foods you eat that creates a surplus, not carbs, nor sugar, nor fat alone. Let me give you an example. Rice is a calorie dense carb, but eating it alone would be hard to gain fat, unless you can eat it in large amounts all day. If it isn’t the carbs then what is making is fat? Fat gain comes from eating too many calories (the surplus of energy is stored in our liver and fat cells). Which means, you’re not active enough for your total energy intake, or you’re eating too much or both. If your goal is fat loss you can focus on becoming more aware of calorie dense foods by reading nutrition labels, being more mindful of your portion sizes, and exercising more. If you don’t believe that carbs aren’t making you fat, I challenge you to eat more fruits and vegetables consistently. I don’t know anyone that has gotten fat by only eating fruits and vegetables which are primarily composed of carbs. What are your thoughts on carbs? Share in the comments 👇
Get off the couch right now. If you’re working right now, do this when you get home before you turn the TV on. WE ALL HAVE 20 minutes & we all have a flat surface to do this on because in today’s world - you can workout anywhere.... & if you’re not, you’re making an excuse to not do it. This circuit burned: 5 pushups 6 shoulder taps 4 up downs 5 squats 6 high knees 5 squats 5 pushups R E P E A T until 20 minutes is up. You can workout anywhere, you’re just choosing not to. Stop being lazy.
Are you really in a Caloric Deficit? Pure Science ✔️ Tag some who need to see this! Follow 👉@vm_fitness93 for informative content! DM for online training and Customized Meal Plans! . . . #fitnessmotivation #fitnessknowledge #musclebuilding #musclegrowth #fatburning #musclegain #buildmuscle #benchpress #sixpack #diet #fatloss #ripped #fitspo #bellyfatworkout #fatlossdiet #fatlossmotivation #calorietracking #workoutnutrition #fatlosstips #shredded #fatlossprogram #fattofit #instafollow #instagram #summerdetox #caloriedeficit #fitnessscience
How to get rid of Man Boobs. Follow @fitness_importancs Credit @harefit_ #musclebuilding #musclegrowth #gainingmuscle #bodybuilding #buildmuscle #musclegain #protein #squat #deadlift #sixpack #bench #workout #abs #exercise #diet #fatloss #ripped #fitspo #fatlossprogram #fat2fit #fatlosstips #fatlossdiet #fattofit #manboobs #fatlosssuccess #workoutnutrition #workouteveryday
Away from home? Being away from home doesn't mean you have to eat out. Pack your own nutritional meals🤩 Check out @cannonnutrition for clothing and supplements. Use "kmangains" for 25% off. #workoutmotivation #workout #workoutvideos #workouts #workoutroutine #workoutroutine #nutrition #mealplan #mealprep #belegendary #bodybuilding #gymrat #gymlife #gymtime #gym #gains #gymmotivation #gains 💪 #goals #fit #fitlife #fatlosstips #fitnessmotivation #fitnesslife #fitnessmodel #fitnessaddict #fitnessaddict #finsta
Just wanted to post this "result" from the body scanner and point something out especially to beginners in the gym. These body scanners might be very motivating or vice versa. The problem is the actual accuracy. The algorithms that calculate the so called body fat can be waaaay off as in my case. So if you're working out as hard as you can and it just shows you that you haven't progressed, take it with a bit of pinch salt (in my case maybe a bag of salt) It shows I'm now under 8% body fat and 3 weeks ago I was 13%. Both cases are not realistic as some of you know achieving under 10% body fat is really hard and under 8% is more like professional bodybuilder physique... Honest fitness, no bullshit 👌 - - - - - - #fitness #fitnessmotivation #workout #gym #gymrat #weightlossgoals #weightlossuk #fatloss #fatlosstips #body #bodybuilding
It’s only a slice of bread. Why do you think you’ve blown your diet? This was a question I asked one of the ladies in my group coaching program last week when she felt bad for eating some toast. She felt that she’d screwed things up and it put her on a bit of a downer. But it’s just a slice of bread. 120 calories. That’s it. You wouldn’t think twice about knocking back a large glass of wine at 250 calories a pop. But bread…hell no, it’s the route of all evil. Poor Mr Warburton, he’s a good guy really. Once again, before you start beating yourself up about a particular food, thinking that you’ve ruined it all, take a second to breathe and rationalise your thoughts. . . . . . . . . . . . . . . . . . . . #healthychoice #healthyeating #foodfitness #dietingtips #flexibledieting #diethacks #trackingmacros #dietstartsnow #countingcalories #caloriecontrol #caloriedeficit #healthy2019 #nutritionfacts #dailynutrition #nutritiontips #nutritionadvice #fitnessnutrition #nutritional #nutritionaltips #nutritionalfacts #nutritiontip #weightlosss #weightlossjourney2019 #fatlossjourney #fatlosstips #veggieworld #volumeeating #cico #caloriedeficit
🔥6 foods to add protein to your meal🔥 . Follow @dancudes ! . Ideally, you want about 0.8-1g of protein per pound of bodyweight to ensure pure consuming enough protein to not only be healthy, but also support protein synthesis and muscle maintenance. You need to provide your body with enough amino acids to build muscle and make gains. I like to have about 25g/meal as this seems to be an ideal dosage for absorption and partitioning though it is not the end of the world if you have a little more or a little less as total protein daily intake is more important. Some of these foods listed here can add near 3-5g+ of protein which can upgrade a meal from 15g of protein to 20-25g of protein with minimal effort and sometimes few calories. ✔️ Chia, hemp, and flax seeds have bout 3g/tbsp so adding a couple of tbsp can bring that protein up by almost 10g. They are great additions to salads and oatmeals. ✔️ Kale has 5g per 100g serving which is only 50 calories earning that adding a few handfuls of kale in your stir fry or salad can up that protein with minimal calories. ✔️ Nuts like cashews and almonds are also a great addition to salads and even stir frys. 1oz of cashews has 5g of protein. ✔️ Quinoa, oats, rice, buckwheat, amaranth and so many other grains are great sides to meals as they can not only add some carbs and fiber, but also protein. A cup of quinoa for example has 8g of complete protein which can significantly upgrade your meals protein quality and quantity. . ➡️Follow @dancudes ➡️Follow @dancudes ➡️Follow @dancudes _____________________ #musclefood #eatcleantrainmean #diet #dietplan #nutrition #buildingmuscle #musclebuilding #leangains #sportsnutrition #proteins #fatlossjourney #nutritioncoach #weightlosscoach #postworkoutmeal #caloriedeficit #fitnessfam #getshredded #weightlossprogram #weightlosstips #diettips #fatlosstips #calorie #diets #preworkoutsnack #postworkoutsnack #nutritionplan
Can’t recommend this coffee enough 2 calories a cup and zero sugar. Head over to @beaniescoffee and check all the flavours out. But you can’t order the cookie dough one that’s all mine 🤤🤤 ••• #mumfitness #myfitnesspal #fatlosshelp #fatlossdiet #fatlosstips #eatsmart #caloriecounting #lowcalorie #calories #caloriedeficit #diet #homeworkouts #coffee #cookiedough
🚨WEIGHTLOSS REALITY🚨 • It’s always the best to see these overly optimistic people who tell me oh I’ll be down where I need in 4-5 weeks I know my body. And you know what I let them do? I let them do it themselves until they come back saying they don’t actually know what they are doing, crazy thing is if you actually did know what you were doing you wouldn’t be at the point you’re at now🤷🏻♂️ it’s hard for people to hear certain things they hide deep in their self conscious or even be told what to do by someone else i get that. But in regards to your health I’m not here to sugar coat and pat you on the back telling you it’s okay because if you want to be healthy and live a fuller life it’s not okay. Start reaching out of that comfort zone realize this is a journey not a sprint and get some help if you really are at a point you get stuck it’s the best thing you could do for yourself🔥 #nutrition #nutritionist #mealplan #mealplanning #fitness #fitnessfreaks #fitnesslife #fitnesslifestyle #fresno #559 #synergyfitnesscenter #fortwashingtonfitness #valleyfitnessnutrition #personaltrainer #personaltraining #personaltrainner #personaltrainning #trainer #training #trainner #trainning #motivation #motivated #gettowork #health #healthylifestyle #healthcoach #weightloss #fatlosstips
💁 Did you know? 💡 If you want to lose several lbs in the first week alone with ketolifestyle. You can click link in their bio to get Everything You Need for keto Success. Just imagine… 28 days from now, you will have successfully completed the Keto Challenge. Not only will you feel a huge sense of accomplishment, you’ll: ▪️Be lighter and thinner (it’s not uncommon to lose 20+ lbs!) ▪️Have more energy than you’ve felt in years. ▪️Be sleeping better and feeling more rested when you wake up. ▪️Notice improvements in your skin and hair. ▪️Probably best of all, you’ll have MOMENTUM to keep going with your new Keto lifestyles… you’ll be able to start strong and finish strong. 💪 @lifeonketosis ketonewbie ketoforbeginners . ⏩ Don't forget to share and follow @lifeonketosis 👈 more 😃 . . Repost: @lifeonketosis . Reposted via @keto.meals.recipe so check them out for more great content!
I know this one will be controversial, but I'm here to educate! . . If I was to guess, I'd say 100% of everyone seeing this post, has been guided to buy BCAAs! What if I told you, 99.9% of the people who purchased them, probably wasted your money! 💰 . . Now, before I get blasted, let me explain. EVERY protein source has BCAAs! For those of you, who don't know what BCAAs are, it stands for branched chain amino acids. Proteins are made of amino acids! Therefore, when you consume protein, which everyone should, you are consuming amino acids! BCAAs or a group of three essential amino acids, leucine, isoleucine, and valine. . . . Again, if you are supplementing BCAAs, or considering, they are not worth your money! The better option is to buy whey protein, or another form of protein powder! This obviously provides your body with protein, which will provide your body with amino acids! . . . If you are on an extremely restricted diet, which I would not suggest, then BCAAs may actually benefit you! For the average person, eating a protein-rich diet, BCAAs supplemented will not benefit you! . . . I do suggest BCAA supplementation, if you are on a fast! This is for obvious reasons, such as not eating protein! . . . . . . . #healthyeating #fitnessjourney #fatlossjourney #fitlife #weightlossmotivation #food #instafit #eatclean #strength #fatlosstips #lifestyle #protein #fat #girlswholift #shredded #getfit #bodytransformation #strong #fattofit #weightlosstips #slimmingworld #crossfit #gymmotivation #personaltraining #beforeandafter #strengthtraining #musclegain #iifym #progress #healthyliving
Autoimmune bodies HATE cardio. Hate it so much that they fight it. They shut down. It puts them in fatigue mode. But what if I told you that you could do cardio a certain way to have all the same benefits, but wouldn’t do the damage. Pretty neat, huh?! I love that I have access to workouts that weren’t necessarily designed JUST for me but work SO well for my special needs 💕
🇺🇸🇺🇸🙏 TERRIFIC TUESDAY 🇺🇸🇺🇸🙏 Crushed my rest day today with some light cleans and some time on the elliptical! I’m working on my cleans to start preparing for my next training cycle which will build my speed. My training phases since breaking my ankle have been: 1: Recovery and work what I can 2: Build stability back with low to moderate weight 3: Increase strength (current phase) 4: Maintain strength while increasing speed (this includes running and fast-twitch muscle exercises like cleans, snatches, and muscle-ups) 5: Continue to increase and dominate! Side note: entire time I’m working on mobility, flexibility and building without aids (lifting wraps, belts, etc)
🥚WHOLE EGGS vs EGG WHITES🍳 • The only difference here is that the whole egg is going to contain the yolk.. So let’s explain exactly what’s in the yolk. Regardless of what you’ve heard.. The yolk is a great source of healthy fats, like essential fatty acids (EFA’s) and micronutrients.. Such as: Vitamin K2 Choline Biotin Vitamin A Vitamin B6 Vitamin D Vitamin E Vitamin K Iron Zinc All of these vitamins put together help your body in hundreds of different ways. Egg Whites: Again, the only different here is that the egg white is the egg with the yolk taken out.. So let’s explain exactly what’s in the egg white. And what you’ve heard is probably right.. The egg white is made up almost completely of protein.. Which makes it extremely low calorie. The Conclusion: If you’re looking for a quick, high protein, low calorie meal, egg whites are the way to go. But if you’re going for overall nutrition content, the whole egg blows the egg white out of the water. - (TAG A FRIEND WHO WOULD FIND VALUE IN THIS POST)❤ ➖ ➡️Follow 💥@healthusiastik💥 for the BEST Nutrition tips❗️ ➖ 👉@buycepsindia👈 . . . . . . #nutritiousmeals #eatwholefoods #healthyeating #balancednotclean #nutritionist #eatbetternotless #eatrealfood #easycooking #quickmeals #healthierchoices #foodinspiration #thefitnesschef #fatlosshelp #fatlossdiet #fatlosstips #halotop #eatsmart #meat #lowcalorie #calories #caloriedeficit #caloriecounting #losefat #diet #dieting #smartchoices #flexiblediet #nutritionfacts #losebellyfat
Sometimes I like to cross my arms in photos because it makes my arms look bigger. 🤷🏽♂️ _ _ Aren’t you tired of sitting on the sidelines? _ Aren’t you tired of just watching everyone else move closer to where it is they want to be? _ Aren’t you tired of thinking yeah, that might work for THEM but it will never work for someone like me!? _ Aren’t you tired of wondering what it would be like if...? _ Aren’t you tired of waiting until Monday? _ Here’s your chance to stop doing that! 🤷🏽♂️ _ Team Boss Make A Way Summer Challenge _ _ Challenge Starts July 1. Registration starts now through June 26 (which is the weds after Summer Smash) _ Who is this challenge for? _ I will be focusing on two separate groups during this challenge. _ Group 1. Humans who are ready to lose weight but need direction, tools, guidance and support on how to make it happen. _ Group 2. Skinny dudes who want to get swole. 💪🏾 _ Challenge includes _ Custom Macros ✅ Workout Plan (home or gym) ✅ Weekly checkin ✅ Phone/text access ✅ Private (Team Boss) Facebook Group Access✅ A list of critical mindset task to maintain through out ✅ Me on your ass holding you accountable ✅ _ This Challenge last 33 days. _ Think about it. In 33 days you will be different than you are today. Some of us will be far better, some will be far worse. The good news is, the choice is YOURS _ It’s time for you to get off the side lines! _ It’s time for you to get in the game. _ Spots are limited. Click the link in my bio today and apply now.
🤷♀Daily Mental Tussle or Daily Hustle? What will you choose? . #transformationtuesday post on what my mental tussle was like when I was obese? . 🙍😢As I grew up from a fat child to an obese youth, most of the people around me, except few, were unkind towards the way I looked.As a child I was bullied at school a lot but since a child forgets easily, I wasn't affected much. As I approached the teenage, it was then that the non-stop comments, taunts, free fatloss advices started hitting me like stones! It all weakened my confidence and pulled down my self esteem. As a young adult, although the bullies stopped, but the advices & comments became sugar-coated! I realized Our society tends to be harsher towards the teenagers when they need to be supported & understood the most! Teenage is the formative year of our lives when the character actually starts shaping up! . 🙍According to WHO, 1in 4 children belonging to age group 13-16 in India, suffer from depression that makes India having the highest suicide rate among 10 South-East Asian countries! 😢 . 😇Never bully, taunt any child for the way he or she looks. Never be harsh towards a teenager who is afraid to express his or her thoughts. Nourish them with love, care & affection! Support & encourage them to build their self esteem & confidence! . ❤Every child who is loved & every teenager who gets positive support grows up as a kind & empathetic youth! . #lovelove #tuesdaymotivation
😋😁 Perdere peso e tornare in forma per l'estate non é mai stato così semplice 🏖️🏊🏄🏝️ È sufficiente sostituire colazione e cena con un delizioso frullato HERBALIFE. Tu quale gusto preferisci? . I frullati HERBALIFE sono un alimento equilibrato, che concentra in poche calorie tutti i 146 nutrienti (proteine, carboidrati, grassi, fibra, vitamine, minerali e fitonutrienti) che il corpo umano ha bisogno giornalmente per funzionare al meglio. . Ordina direttamente su www.fabriziot.goherbalife.com oppure contattami per uno SCONTO del 25-50% e consulenza gratuita 😉💪 . . . . . #weightlossdiet #nutritioncoach #buildmuscle #weightlossfood #wheyprotein #proteinpowder #nutritiontips #leanprotein #ozfitlife #proteina #weightlosstips #proteinshake #proteinbar #proteins #fatlosstips #proteinpancakes #proteine #losefat
Here are 3 of my favorite ways to reduce calories effortlessly without compromising tast 👇 .⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⭐️I want to highlight, that when I make these posts- it does not automatically dictate that the one option is better than the other! ANY food and EVERY food can be incorporated into a healthy lifestyle. These are just some quick swaps that I personally found helped me reduce my caloric intake, while still enjoying the foods that I was eating! 🤗 ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🍟 1)Swap out your deep fried French fries ( which also often contain trans fats and other nasties!) for some oven baked or air fried fries! I make mine by slicing potatoes( skin on for fiber) and spraying some avocado oil and topping them with onion spice and salt! Absolutely delicious, and far more caloric friendly! ❤️2)Swap out your blueberry froyo for some frozen yoghurt blueberries! Not only does this give you more VOLUME for less calories, but it is so easy to make! 🍌 3)Swap out your dried fruits, for whole fruits! This is because whole fruits are often made up of mostly water- which can increase your satiety levels! Dried fruit on the other hand, can be so easy to overeat! ( think about it, how many of you can eat 5-6 dried peaches, yet eating that many whole peaches would be a lot harder) ➖➖➖➖➖➖➖➖➖➖ 👉 Follow us @fitness.you.and.me ➖➖➖➖➖➖➖➖➖➖ #dietplan #diethack #nutritionplan #nutritioncoach #workoutplan #caloriesdeficit #8020rule #bodybuildingfood #fatlosstips #weightlossresults #dieting #losefatfast #losefatgainmuscle #losefatnotcurves #nutritionist #nutritiontips #nutritioniskey #burncalories #caloriesburned #caloriescounting
#Repost @roballenfitness • • • • • • 🤦🏼♂️SPOT REDUCTION🤦🏼♂️ . Follow @your_online_wellness_coach for more fitness/nutrition info 👨🏼💻 . Everyone wants to lose fat in certain places but keep a bit of fat in certain others 😉 - I’ve posted this one before but still get a lot of questions about losing fat in specific areas. Imagine every person has a puzzle like this one that is totally unique - Fat will be lost and gained very differently, depending on the person . It would be nice to be able to choose where you want to drop fat. Unfortunately, it just doesn’t work like that. Some people will lose fat in their stomach first and thighs last. Some other people it will be the opposite. There is NO diet or exercise that’s going to make you lose more fat in one place more than another. If you stay in a caloric deficit then your overall body fat will go down and you’ll lose it where you want eventually. If you strength train you can build up muscle in the places you want. Genetics will still be a factor in how easy it is to grow a muscle though. . Don’t compare your fat loss journey with someone else’s. You can be doing everything right but might just take a bit longer to lose fat in certain areas than it does for other people. On the other hand, you probably lose it much faster in some places 😊 - Don’t stress about it. Just stick to your plan and when your overall fat level is down you’ll be happy 😁 . Have any questions or need any help? Feel free to let me know 😊 . . . . #weightloss #spotreduction #health #healthylifestyle #workout #fitness #fatlosstips #bodytransformation #exercise #summerbodygoals #nutrition #weightlossjourney #muscle #fatlossprogram #nutritiontips #genetics #fitnessjourney #losefat #montrealfitness #fitnessmotivation #dietplan #losingweight #iifymgirls #weightwatchers #shred #fitnessmyths #fatloss
Swipe for laughs & Tag a bish who needs this reminder 🤪💧literally everything your body does, it does better when it is well hydrated! . . Studies have found that drinking enough water boosts your metabolism by up to 30% and even mild dehydration has been shown to slow it down. . . Drinking enough water reduces your risk of colon cancer by 45%, bladder cancer by 50% and risk of heart attack by 40%. . . Staying hydrated has been shown to increase cognitive performance by up to 30% - a great way to feel less brain fog and to boost energy and productivity levels. Even being just 2% dehydrated was shown to trigger short term memory loss and ability to focus. . . Our bodies are made up by over 50% water - muscles are made up of 75% water. Staying hydrated regularly helps the digestive process and actually results in less water retention giving a leaner appearance. . . If you care about having energy, improving your performance and recovery, being clear minded and boosting your body’s fat burning abilities DRINK MORE WATER! This is one of the simplest ways you can care for yourself and reach your goals faster 😊 . . One of the most effective ways to get your intake up is to start right when you wake up! Before you do anything else chug a pint of water 😊 carry a big water bottle with you wherever you go, set reminders in your phone etc. When you go to take a sip, take a few chugs instead! #drinkmorewater #chugchugchug #gallonlife
😲 PORTION SIZES by @minorityfitness - Here are some easy guidelines to follow when creating a healthy meal! - The key to a healthy diet is creating the correct portion size with a good balance of macronutrients. Although this guide will not be perfect and you will likely have to have small adjustments to the sizes listed. - However, it is a great guide for beginners to start eating a good balance of macronutrients!
This past Father’s Day I made a fresh rhubarb cake to finish off our meal. Gluten-free and sugar-free, it turned out really nice! I used monk fruit sugar to sweeten it and to keep the sugar count at zero. It turned out dense with a bit of a toasted top and had a light sweet taste with the pop of tart rhubarb coming through. The perfect finish to our Father’s Day Celebration! You can find the recipe on my website at www.aprilwhitlock.com - - - - - - - - #51rocks #cleanliving #healthandwellness #healthcoach #weightloss #antiaging #collagen #over50 #eatclean #eatwholefoods #antiinflammatory #wellnesslifestyle #nutritiongoals #mediterraneandiet #fatlosstips #healthynutrition #healthycoaching #eatforhealth #weightlossjourney #nutritionadvice
Core work with a difference for Becky this morning. ... Want a try? ... Take a dumbbell in one hand, alternate bringing each knee up under control, keep nice square hips and stand up tall/with your rib cage over your hips aaaand shoot for between 10-20 steps with the dumbbell in one hand before swapping. ... Well and truly ‘killin it’. ... @horner2710 👏🏻
10 Things Losers Say by @musclemonsters . Winners take responsibility and losers blame others. . Winners find solutions to problems, while losers find problems for every solution. . Winners are proactive and losers are reactive. . Are you a winner? . Tag a friend who needs to see this! . 💪🏽 Follow @calorie_trainer for more . #iifym #fatlosstips #exercisetips #diettips #diethacks #gymshark #shreddedlife #getshredded #getlean #weightlosstips #weightlosshelp #workouttips #nutritioncoach #nutritionhacks #postworkout #bulkpowders #fitmomsofig #gainz #calories #leangains #hypertrophy #cardiosucks #flexibledieting #personaltrainer #fitnessguru
Clean Eating v Dirty Eating . . This is a truly meaningless concept to judge your diet by, and ultimately progress towards a body image you’re happy with. . . Yet there are many insta-influencers (don’t get me started on this lot) who portray “Clean Eating” as the method by which to achieve fat loss success. . . The two breakfasts shown at the top a clean granola, at the bottom a dirty Egg McMuffin! . . Both of these foods have different nutritional values but neither are bad nor good, they’re just food. . . They do contain different calorie totals, and in world where calories are king if you want to see fat loss, one will be more beneficial than the other in helping you to reduce your calorie intake. . . Yea your right it’s the Egg McMuffin! . . Wait, that can’t be correct?! . . The Egg McMuffin is going to give you roughly 300 Cals while the granola pictured provides roughly 428 Cals before milk, with that it’ll probably be closer to 500 Cals. . . Calories are the most important aspect in your fat loss journey, the make up of these calories is worth considering but ultimately the make up won’t matter if your eating to much “clean” or “dirty” food. . . #weightlossyourway #dieting #caloriescount #calories #fatloss #eatingclean #cleaneating #healthybreakfast #fatlosstips #losefat #personaltraining #bettergym #connswater #belfast #holywood #bangorni #newtownards #ireland #northernireland
I’m going to tell you something that might be controversial in today’s day and age, but if you listen and act upon it you will achieve your weight loss goals. Here it goes: IF YOU DO NOT RUN A CALORIC DEFICIT YOU WILL NOT LOSE WEIGHT! You’d rather wear extremely restrictive waist trainers, take diet pills and drink teas that have a negligible effect, wear sauna and sweat suits that dehydrate you, and rub creams on your “problem areas” to achieve your goals. You’d rather pay thousands of dollars for liposuction and fat transfer surgery in a foreign country to look “thick” and “cute” . You see, you want it the EASY way. You don’t want to suffer, you don’t want to sweat, you don’t want to be out of breath, you don’t want to be sore, you don’t want to ignore that ghrelin hormone and not eat. You want to have the hot body without the hard work. Well, the universe won’t give you the body and health goals that you want because it knows you DON’T deserve it. And as long as you continue to take shortcuts and alleyways you will NEVER reach your fat loss goals. This is the raw and real truth that most people won’t tell you because they are trying to sell you false hope. Enjoy your day 🙂 . . . . . . . . #fatlosstips #weightlosstips #fatloss #weightloss #fatlossjourney #weightlossjourney #fatlossmotivation #weightlossmotivation #bodybuilder #bodybuilding #bodybuildingmotivation #healthybody #weightlosstransformation #fatlosstransformation #transformationtuesday #gymmotivation #gymlife #diet #exercise #losefat
The foods on the right have their place- I’ve eaten each one and enjoyed them. Cauliflower rice is a great substitute for rice if calories are a concern. Same with zucchini pasta. If you’re watching your weight, these can be useful foods to work into your diet! But you don’t HAVE TO eat them . Follow @healthy.fitness_01 Diet culture seems to demonize these foods on the left, and I’m here to tell you that you can eat them if you want to. Too many people are afraid to eat rice because “simple carbs” are horrible. It almost feels like if you’re dieting, you can ONLY choose cauliflower rice. Pasta is a classic frowned-upon food when people are dieting too. So, many turn to zucchini pasta. Which is fine on occasion….but it surely is not pasta. You don’t need to sacrifice every single meal. Look, if you love the foods on the right, more power to you. They’re all very healthy options. But if you’re forcing yourself to eat them because you think you CAN’T have those foods on the left, you have been seriously misled. Rice won’t make you fat. Neither will pasta. Neither will tortillas or wraps. No single food ever will. No food is off limits. I don’t care about the people who will pop into the comments to yell about insulin spikes from carbs. They’re a passionate bunch, but you can ignore them. The foods on the right have their place. But so do the foods on the left. Nutrition isn’t all-or-nothing. Every single meal doesn’t need to be rice & pasta, but that doesn’t mean that your meals should NEVER be these foods either. Enjoy your food 🙃 - #fittips #diettips #diethelp #nutrition101 #weightlosstips #weightlosshelp #macrocounter #flexiblediet #flexibledieter #fatlosstips
Understanding the basis of flexible dieting does NOT mean that you should try and fit in as many “treats” as possible each day. Understanding flexible dieting means that you CAN add in the odd treat into your day so long as you are getting most of your daily food intake from whole foods, quality protein sources, fruit and vegetables etc. You still need to use a bit of will power and make smart choices to keep your body healthy. So unless you’re a magician ... trying to fit as many treats as possible into your day without going over your calorie allowance will be a very difficult task!
Tag a friend and hit save to stay informed on the calorie and sugar quantities within this extensive list of fruits. - - Most fruit proposes a plethora of vitamins and minerals to it’s consumer. And whilst the cringeworthy term, ‘nature’s candy’ is descriptively tragic, fruit is a source of sweet tasting whole food than offers micronutrients for overall health, fibre for satiety and water for hydration. - - As you can see, each fruit has a different macro-nutritional make up. Some have more sugar, others have less. Some have more calories, others have less. And (not displayed here), some have more fibre, whilst others have less. - - It is worth noting that sugar extracted from fruit will have the exact same metabolic result as sugar extracted from a snickers. But the combination of sugar and fibre consumed via a whole food (in this case fruit) makes it more likely to satisfy one’s hunger more than food comprising of sugar and minimal fibre. However, one’s attainment of satiety will differ from another’s. - - Fruit is a more nutritious, calorie sparse source of energy than confectionary. But it is important to realise that caloric values of any food count towards overall energy balance. Fibre density per calories consumed may make one ‘feel fuller’ and therefore aid adherence to overall energy targets - especially calorie deficits. - - Thus, consuming any item of ‘sweet’ tasting food is a valid option, but those which provide more satiety after consumption may support one’s energy balance more, whilst also delivering a host of nutritious advantages at the same time. 🔥 - - P.s. which is your favourite fruit? 🍓 - 📸@thefitnesschef_ - #fruit #sugar #calories #berries #nutrients #snacktime #snack #vegan #caloriescount #eatsmart #flexiblediet #fruitsalad #micronutrients #avocado #fatlosstips #dieting #lowcaloriesnack #fruitbowl #meals #didyouknow #wellcure
Chicken Nachos | Serves 4 by @recipe_tin . NACHOS 250g / 8 oz corn chips, 250g /2.5c shredded cheddar or Monterey Jack TOPPINGS: Sour cream, Coriander / cilantro, Jalapeno CHICKEN: 700g / 1.2 lb chicken thighs or breast , 1.5 tbsp olive oil, 2 tbsp tomato paste, 2 tsp sugar, 1 cup chicken broth NACHOS SEASONING: 3 tbsp lime juice, 1 tbsp olive oil, 2 garlic cloves minced, 2 tsp each garlic powder, onion powder, dried oregano, 3 tsp each cumin powder, paprika, 1/2 tsp each cayenne pepper (optional), salt, pepper QUICK GUAC – user potato masher for: 2 med avos, 3 tbsp coriander/cilantro chopped, 2 tbsp lime juice, S&P . 1. CHICKEN: Mix Seasoning with splash of broth to form paste, coat chicken. Heat oil on high heat, sear chicken until golden, remove, shred. 2. Add tomato paste, sugar, remaining broth and scrape leftover marinade from bowl into pan, bring to simmer, add shredded chicken, cook down to thick sauce (~3 min). 3. Place half cornchips on tray, top with half chicken, half cheese, repeat. Bake 180C/350F until cheese is melted, serve immediately with Toppings!! . . #recipetineats #mexicanfood #nachos #chickennachos #weightlossdiet #nutritioncoach #buildmuscle #weightlossfood #wheyprotein #proteinpowder #nutritiontips #leanprotein #ozfitlife #weightlosstips #proteinshake #proteinbar #proteins #fatlosstips #proteinpancakes #losefat
🔆BE THE BEST VERSION OF YOU 🔆 ♨️You know you can do much better than what you are doing now. The only person standing between you and your better version is you!♨️ #jointoday #fitnessfreak #fit #fitgirls #fatlosstips #fitness #fitnesslife #fatloss #fitspo #fitfam #fitnessgirl #weightloss #weightlossgoals #bestversionofyourself #stayfit #beautifulyoungwomen #todaymotivation #wellnesscoachmadhu75 #livehappy #beauty #picoftheday
THE ONLY WAY TO LOSE FAT by @activearron . Follow @activearron for daily fitness and weight loss content . Many people year on year try and fail to lose weight. They usually jump on the latest diet that is proclaimed the only way to lose fat. . The problem is that we make our diets too restrictive. We get told we can’t eat certain foods and other foods are bad. In some cases we end up eating chicken and broccoli all day. Whilst initially this way work we soon get fed up and enticed back into the dark side and give into temptation ruining all our progress. . With my clients I find a more flexible approach easier to stick to. We have basic guidelines to help manage calorie and portion control and add new small manageable targets week by week. . Are you are a weight loss journey? Let me know in the comment section below. . #workout #leanmuscle #fit #workoutroutine #weightloss #fatloss #losingweight #iifym #flexibledieting #huddersfield #dietfood #dietplan #fitnesstrainer #summerbody #myfitnesspal #losinginches #losingfat #losingpounds #diettips #lowcarbeating #flexibledietinglifestyle #exercisemotivation #exercisescience #exercisedaily #summerbodyinprogress #summerbodygoals #lowcarbeating #fatlosstips #weightlosstips #myfitnessjourney
It’s freaking hot outside…😓 Holiday parties are around the corner…summer vacation 🤩 ⠀ Maybe you’re thinking it’ll just be best to start with your weight loss plan from June, right? ⠀ I’m not going to tell you it’s wrong to wait. ⠀ Truth is, if you don’t feel it’s the right time for you, then it’s not the right time. ⠀ But what if you DID start now? 🤔 ⠀ Imagine waking up july 1st weighing 10-20 pounds lighter with an arsenal of healthy habits built up? Feeling energized and excited to make 2019 the year you build the body & health you’ve always wanted? ⠀ Here’s how to follow it: ⠀ Each week, I want you to introduce ONE of these new habits. If you already do one, move on to another. ⠀ You can either follow the order I have here or pick & choose. There’s no right way to do it. All six habits are going to help you stay mindful and consume fewer calories 💯 ⠀ So what do you say… you in? If so, let me know down below! - #caloriesincaloriesout #iwanttoloseweight #weightlossjourney2019 #howtoloseweight #whycantiloseweight #weightlossjourney #fatlossjourney #fatlosstips #weightlossideas #weightlosstips #hypertrophy #mobilitywod #flexibility #physicaltherapy #yogi #bodybuilding #iifym #ukfitfam #myodetox #tspinemobility #flexibledietinglifestyle #hipmobility #buyceps #stretchdaily #losebellyfat #loseweightnow #losefat #loseweightfast
☕️Describe this in 2 words! Informative? So like and tag your friend! Don't forget to follow @weightloss.tricks FOR MORE content that will MAKE your life BETTER IMMEDIATELY! Results guaranteed. So follow @weightloss.tricks - There’s been a lot of research over the years that shows people who workout in the morning tend to be more consistent than their afternoon/evening lifting friends. This primarily has to do with the fact that there are far fewer obstacles at 6am than there are at 6pm. Also, decision fatigue is at its lowest and we’re more likely to make better decisions earlier in the day rather than later. Life’s daily stressors haven’t had a chance to annoy us yet. That said, perhaps the biggest obstacle of all will be the transformative first couple of weeks when getting out of bed an hour or two earlier is a new habit you’re developing. Sure, like most changes in life, it’s a hard adjustment to make in the beginning, but in a matter of weeks you’ll so glad you did: . ▪️fewer scheduling conflicts ▪️more likely to make healthy foods choices ▪️improved sleep & energy ▪️better sleep patterns That being said, there’s nothing magical about working out in the morning that can’t be achieved at any other time of the day — slightly increased testosterone and you’ll definitely start the day off in a better mood with more productivity — but when it comes to results, whatever time of day you can be most consistent is what matters above all else. If you’re having trouble getting to the gym consistently in the evenings due to life’s unpredictable circumstances, make the switch to early morning workouts and see how it goes. You can always go back to your evening routine if it doesn’t feel like a good fit, but once you begin to experience how positively the morning workout impacts the remainder of your day, you’ll be hooked. What about you? What time of day do you prefer workout? - repost from @hooper.fit
Name any kind of diet and it will work for you, provided it creates a CALORIE DEFICIT. _ There’s no point in placing one diet over the other because all these diets just aim to create a calorie deficit. Don’t get tricked into believing that a low-carb diet or a low-fat diet will work wonders for you, instead focus on eating a wholesome and nutritious diet while keeping the calorie deficit into consideration for good results/weight loss. #healthsake _ #caloricdeficit #allaboutcalories #howtoburncalories #fatlosstips #fitnesscoach
Stress plays a large role in why we binge eat If we continue to fall victim to the same old pattern of feeling stress and eating as a way of repressing it, then we will never break the cycle Eventually we need to learn how to deal with stress. Stress is a physical/emotional response to a stressor and therefore it is just energy trying to flow through us You have two choices: allow it to flow or stuff it. Eating can be a form of repression (stuffing) and you are just filing yourself with unhealthy energy that will eventually accumulate and create more stress One of the best techniques to deal with stressful energy is to breath it out. Visualize yourself breathing out the stress and breathing in peace and tranquility Instead of repressing your feelings try the opposite and express them. This emotional discharge can be a powerful tool to finding inner peace What do you do to express yourself? Tell me in the comments below 👇🏼
Here is a really simple way of organising all of your upper body lifts into one simple workout that you can do twice a week - I know that people commonly struggle with knowing what upper body exercises to choose, however this simple combination will ensure that all bases are covered and no particular muscle group is neglected - Start off with weights that you are able to complete all sets of the workout with, while still making sure the sets are challenging (around an 8 out of 10 for difficulty). - Look to complete this workout at least twice a week and aim to add weight or reps onto each exercise from session to session to ensure progress is always being made - Give these a go and leave a comment down below with what you think about them👍🏻 - Feel free to DM me with any training or nutrition based questions📩 - #barbelltraining #fitnesslifestyles #fitnessinfluencer #fitnessenthusiast #fitnessinstagram #compoundlifts #fitnessmotivation #consistency #musclegain #tipsfitness #fithelp #muscletips #makinggains #fatlosstips #workoutguides #fitnessmotivations #strengthgains #liftheavythings #buildmuscle #liftweights #strongfit #birminghamfitness #trainsmart #fitnessgoals #personaltrainer #gym #fitnessmotivations
Somebody on my feed needed this today!! 😄😄 #Repost @daily.nutrition.facts with @get_repost ・・・ Putting calories into perspective! 😋⠀ Credit: @ilanamuhlsteinrd⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ☕️ Looking for ways to help gain more energy, manage your appetite, AND lose weight? Click the link in my bio to learn more! ⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔔 Turn on our post notifications to learn something new everyday! ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🍎 What type of nutrition information would you like to learn more about? Let us know in the comments! :)⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ No copyright infringement intended! Send us an email at firstname.lastname@example.org in regards to any questions / concerns! ⠀ #ahealthyweightstartsonyourplate #weightlossfoods #healthynutrition #nutritionadvice #nutritiousanddelicious #eatforhealth #fatlosstips #wellnesscoaching #healthyjourney #HealthyFoodChoice #healthyfoodchoicesmatter #WhatsOnMyPlate #WeightlossSupport #EatBetter #BetterEating #Diets #LifestyleChanges #Obesity #FightingObesity #NutritionCoach #NutritionCoaching #NutritionTips #NutritionIsKey #HealthyAndFit
⭕️AGACHAMENTOS: ONDE COLOCAR O PESO NOS SEUS PÉS⭕ . . . . .#Repost from @rodrigozago_treinador by @quicksave.app Já se viu combatendo dores nos joelho ao agachar? Tem pés chatos? Joelhos se dobram para dentro? . ✅✅✅ TRABALHE SEUS ARCOS! . Muitos alunos lutam com isso. . Fortalecer construindo um arco é crucial quando se trata de ter um agachamento excelente: o desenvolvimento de um arco permitirá que os joelhos se curvem para fora graças à sugestão de rotação externa implementada pelo próprio arco ao topo, em vez de ter o peso colocado no seu parte interna do pé, que fará com que todo o resto gire internamente e cause dor como resultado. . . Se você não tem pés chatos, não importa. Quando o peso fica pesado, seus arcos tendem a cair internamente, então, se for esse o caso, faça um esforço extra para manter o arco forte durante toda a repetição. . Não é como se os pés chatos estivessem "BAD", mas o modo como as forças atuam sobre ele (especialmente quando esgotados com o peso da barra) pode causar problemas. . Trabalhe ativamente em seu arco e certifique-se de dar a seus pés uma sugestão de rotação externa que eventualmente fará com que seus joelhos se curvem para fora. . Vai levar tempo e vai parecer estranho, mas vai melhorar o seu agachamento em 100%! . 🔥🔥🔥MARQUE alguém que precisa ver isso !! #pheasyque @pheasyque
🔥Soreness after a Workout🔥 . Follow @mr.cogfit for more fitness/nutrition info 😊 . You know that gradual tightness and soreness you feel after a workout? It starts usually around 12 hours after you’re done and peaks about 36-48 hours post workout? Going down the stairs is tough, sitting down is painful? Ya that soreness. What causes this? . It used to be believed that this soreness was the result of an accumulation of lactic acid. An acid seems like it would burn, right? Well that’s not the case. For starters, lactic acid doesn’t even build up in your muscles. It’s lactate. And lactate is flushed out pretty quickly after exercising - so then what could it be? . When your muscle does something abnormally stressful (could just be a different or much heavier exercise) it undergoes a level of micro trauma. Your body’s natural response to damage is to begin the inflammation process and stimulate pain receptors. This can last several days depending on the individual and the level of damage. . This is what’s known as Delayed Onset Muscular Soreness of DOMS. It’s very rarely something to be concerned about, however, if it lasts more than 5 days you should consult a health professional as a precaution. . DOMS can happen to anyone, even someone who works out regularly. It’s often the result of a new exercise and/or a heavy eccentric contraction - eccentric contractions can hold a greater load (You can bring a barbell down to your chest slowly but be incapable of pressing is back up) . Should you be trying to always get this feeling? No. Maybe after the first day of a new program you’ll be sore but after that you want to focus on progressively increasing the weights and not hopping from program to program looking for DOMS . 📷 and caption by @roballenfitness . . #weightloss #fatloss #health #healthylifestyle #workout #fitness #musclesoreness #strengthtraining #bodytransformation #exercise #soremuscles #nutrition #crossfit #muscle #fatlossprogram #exercisephysiology #fatlosstips #fitnessjourney #losefat #montrealfitness #fitnessmotivation #gymtime #postworkout #gymlife #shred #doms
⭕️6 KEY RULES FOR GAINING MUSCLE⭕️ . . Before we go any further, this post is about my personal experiences with clients and those whom I have met that aren’t considering what’s in the photo. . . ▶️Poor Planning! When it comes to planning, you need to be very specific about your weekly approach. If you’re going to achieve any goal, you have to have a plan. Every lifter that I’ve come across that has built a great amount of muscle size had a plan. Only knowing what you are going to do in the gym that day is great but you need more! You need to know how your workout is going to impact the next one and the ones that follow. . ▶️Effort is a BIG one! Most people follow the standard protocol of sets and rep ranges, which totally fine. However, counting to 10 or 12 reps with little to no effort is bad. When it comes to training for more muscle size, you need to understand that your effort will dictate the gains you make. Progressive overload is crucial. The use of compound lifts to build up a strength base is a must in order to set yourself up for growth. Your other approaches, like volume training, should still equate to an overall overload if the end goal is to get bigger. . ▶️Time between sets. If increasing muscle size is the goal then watch your rest time. If the load you are lifting is manageable then 60-120 seconds is okay. If the load is heavier you can potentially rest 2-5 minutes to ensure quality reps. You can’t sit around and talk for 10 minutes with your friends if you are wanting to grow. . ▶️Recovery is also big one! Every natural lifter will tell you that the only way to build bigger muscles is to allow your body to recover between your workouts. Without prioritizing this it’s less likely to happen. Honestly, you can get everything else right up to this point, if you aren’t recovering, you can hurt all opportunities to grow as big as possible. . ▶️Dropsets are great for adding extra volume during your workouts. This isn’t the only way to add volume but ones that I’ve seen overlooked. . ▶️Quality Foods! I’m not saying you can’t build muscle with crappy foods but if you’re looking for lean muscle gains and not bulk, it’s different. . Hope that helps!
Anyone else make strange faces when they train? 🙄🧔🏻 . Trained at some interesting gyms this weekend - Don’t ask😩 - But I had a great time in both even if they were the most basic of gyms. . I tend to always make good use of what I have infront of me so adapting to smaller, less equipped gyms is never a problem and I sometimes think it’s better due to having less people/distractions and more thinking time👌🏻 . One thing I try to always practice is putting my mind into each set. . Before I even jump onto a set I know how it’s going to feel, I know what to expect and how much it’s going to hurt and that makes the set that little more exciting rather than simply trying to get the set over and done with, as quickly as possible. . It’s something I think everyone should be practicing at some stage but only once you have a programme that suits you and your goals and also one that you know you can stick to consistently, only then can you focus on the finer details. . Need help with your programming? Send me a DM and we can get started straight away. . Talk soon🤞🏻 . #fitnesslifestyle #training #gym #gymworkout #workout 💪 #greatworkout #fatloss #fatlosstips #fatlossjourney #weightlossblog #weightlosscommunity #weightlossprogress #weightlossproblems #healthylifestyles #healthyyou #shelifts #menshealth #fitnessaddict #workoutplan #fatadapted #fatfueled #london #stalbans #mbpt
Here’s a before and after face pic!! What bunny ears? Lol #waitonit #weightlosstransformation #weightlossjourney #weightloss #ketodiet #eatinghealthy #fitnessmotivation #motivational #workout #beforeandafter #beforeandafterweightloss #loseweightfast #eathealthy #fitnesspost #fitnessmotivation #fitnesslife #fitnessfreak #personaltrainer #fatlosstips #heavyequipment #amyleethetrainer #ketotransformation #ketolifestyle #ketoweightloss #ketoadapted #ketomealprep #ketoforbeginners #ketofriendly #ketowhole30 #ketoaf #personaltrainer
https://lyfemarketing.lpages.co/kenya-crooks-ab-dvd/ click this link to get my free 15 mins of abs dvd! Also like this post, share, and if you agree to knockout this move say "I got you coach! " If you want to lose 20-40 lbs in one month get my Super stomach shredder membership($91/month...this is a $5k value) by clicking this link! It consists of the Ketone which curbs your appetite and the Brazilian burn which burns stomach fat and love handles! As a gift I'm going to give you a free month on my online workout program and will be your personal accountability coach! Get now! https://kenyacrooksnetwork.com/product/stomach-shredder-membership/ #ebonyfitness #blackwomenlosingweight #blackwomendoworkout #fckbeingfat #weightlossdiary #weightlossjourney #weightlosstransformation #blackfitnessmotivation #weightlossjourney2019 #losing100lbs #blackgirlsworkouttoo #fattofit #fitfortheculture #melaninfitness #losingweight #myweightlossjourney #weightlosscoach #weightlosstips #fatlosstips #weightlossgoals #lifestylechange
☠️workout of the day☠️ . This one was killer 💪🏽 and I loved it💛 back focused upper body workout . ❗️One arm KB row . ❗️kettelbell swing . ❗️battle ropes . ❗️deadlifts . ❗️pull ups . ❗️seld push and sled row with burpes☠️☠️☠️ . Complete as many rounds as you can in 30 min 😏 #hiitworkouts #functionaltraining
Need to drop some pounds fast?! Use this 7-day plan to drop some weight fast, so fast in fact, you probably won’t believe it’s been this easy all along. Don’t worry about doing it longer than just the next 7 days. Let’s keep our goal nice and focused for just the next week. This isn’t the first time I’ve deployed this 7-day plan. I’ve used it thousands of times, and it’s the backbone of my “21-Day Metabolic Reset” — DM me “RESET” if you want more info on the 21 day rapid fat loss protocol. If you’re going to try this comment below and let me know. And please come back in 7 days with your total pounds dropped and leave me a message. I am doing this for the reward of hearing/seeing how your body actually transforms, so if you want more content then I need to hear how this worked for you. Thank you for all the love and support 🙏🏼
What does “healthy” mean to you? Some people know this and others don’t, but I’ve got a day job as a Senior Marketing Manager. It happens to be in the food service industry working with colleges and universities. Basically, I get paid the big bucks to figure out how to get students to spend more money eating on campus as opposed to going off campus. Part of this conducting focus groups. One of the questions I’m required to ask students during focus groups is what their definition of healthy is. Boy, let me tell you I get all sorts of answers. Here are some of the things I’ve been told: Healthy means fresh Healthy means local ingredients Healthy means fruits and veggies Healthy means sustainable food sources Healthy means food cooked right in front of me Healthy means organic food Healthy means not greasy Healthy means salads I’m going to stop there as I think you get the idea. Technically none of them are wrong, especially because “healthy” is based on individual belief. So what do I think the word means? I’m going with eating a diet of mostly single ingredient foods mixed with some fun, treat-type foods. Limiting liquid calories and drinking mostly water is also big. What do I mean by single ingredient foods? Things like chicken - the only ingredient is chicken. The only ingredient in strawberries is....strawberries. So there you have it. My definition of healthy. Before I go, let me ask you this. What does healthy mean to you? Let’s talk about it below! - - - #sustainablehabits #sustainableeating #healthyeatinghabits #betterhabits #eatbetter #eatsmarter #foodhabits #eatinghabits #eatsmart #nutritioncoach #nutritioncoaching #onlinecoach #onlinecoaching #healthytips #fatlosstips #fatlossjourney #caloriedeficit #caloricdeficit #shedfat #losebodyfat #losebellyfat #fatlossdiet #weightloss #fatloss #howtolosefat #nutritionfacts #healthynutrition #fatlossgoals #fatlossmotivation #losefatgainmuscle
❤️ Your thoughts on this Amazing Transformation? ❤️ It is crazy to think that two years ago today a flip switched. I remember sitting in my car and feeling my stomach press against the steering wheel. All the sudden I saw my life flash before my eyes. I went to my doctors office and was told that if I didn’t change my health around, I would die. In March of 2017, I had gastric bypass. Many people talk about the gastric bypass and say, “oh THAT is how you lost weight.” The truth is, it really really helped me. I have been BLESSED to have had the surgery, and it has been an incredible tool. The best way to explain gastric bypass to people is as rehab is to an addict. I am an addict. I AM addicted to food. I am addicted to bad eating habits that I created myself. My rehab, my tool, my help, was the gastric bypass. Like any new obstacle in my life, having surgery, loosing the weight, making a change, has been hard... but it has been beautiful, amazing, and life changing. I did NOT have brain surgery, I had stomach surgery. I tried to lose weight on my own, I tried the fads, I tried the diets, I had a lap band... I HAD gastric bypass. It helped save my life, but in the same regard; I treat today, January 17th, as an anniversary to me as well. No, today is NOT the date I had surgery, TODAY is the DAY I chose to turn my life around. It is the day that I saw myself in the mirror and I chose to believe. @mclivinit-➖ . ✅Want a Program to Lose Weight? Learn How to Lose 8-16 pounds of Weight! 🏁-More information in the Bio, We Guide You 👉 @fitnessdiet18 👉 @fitnessdiet18 👉 @fitnessdiet18 👉 @fitnessdiet18 . Because we want the best for you❤️!! ➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖➖#fatlossdiet #fatlosstips #fatlossvegan #fatlossgym #fatlossdiet #fatlossprogress #fatlosstransformation #fatlossplan #fatlossdiets #fatlossfood #fatlosstransformation #fatlosscoach #weightlosss #weightlossupport #weightlossideas #weightlossgoal #weightlossrecipes #weightlossdiet #naturalweightloss #weightlossbeforeandafter #weightlosscommunity #weightlossstory #weightlossinspiration #weightlosschallenge #weightlosssurgery #weightlossgoals #weightlossmotivation #myweightlossjourney #weightlossjourney #fattofit
From my new Netflix show dropping 2020
Un pequeño “shout-out” a mi clienta Marisol Pérez. Increíble todo el progreso que se a logrado en poco tiempo. Peso inicial: 148 lbs. Peso actual: 134.5 lbs. Porcentaje de grasa inicial: 35% Porcentaje actual : 32% 🔥Pero lo increíble de la historia, y la razón de el vídeo, es que nunca había hecho ejercicio, y no pensaba un día llegar a hacer algo como lo que demuestra aquí. Felicidades Marisol y que continúen los triunfos. 🏆 . . . . . . #personaltrainer #fitnessmotivation #fitness #healthylifestyle #strongwomen #strong #health #workout #workoutmotivation #fitlife #training #trainingday #momworkout #fit #exercise #nutricion #entrenamiento #gym #healthy #healthylifestyle #healthylife #transformation #gymlife #entrenadorpersonal #entreno #transformacion #fatlosstips #fatloss