In order to reduce fat and keep it off, you really do need to increase the amount of 'purposeful exercise' you do.⠀
Resistance training helps you maintain vital muscle mass, burn calories, and improve glucose tolerance. Cardiovascular exercise improves the health of your cardiovascular system, helps you expend energy, and can improve recovery.⠀
But don’t overdo either one.⠀
Recovery work (e.g. foam rolling, walking, yoga) helps you maintain consistency and intensity with resistance and cardio training, making them more effective. And it helps to decrease stress (lowering cortisol), which also helps you lose body fat and keep it off.⠀
Aim for 3-5 hours per week of purposeful activity.⠀
#food #instafood #dinner #lunch #breakfast #fresh #tasty #food #delish #delicious #healthyeating #eat #hungry #foods #weightloss #nutrition #eatforlife #dieting #diet
Yooo Happy Easter!
The coach gave me a freebie today to enjoy family time and not stress macros and have to eat from tupperware today. I fasted until 3pm just to ensure that I wasn’t going to overload on calories today. If you are dieting and want to enjoy the day just drink lots of water between meals and don’t over fill your stomach on high calorie foods. Try to hit that protein intake as well. I fast longer on these days to keep my eating window smaller and keep my daily calories lower.
Right back on track tomorrow. 💪🏽
#happyeaster #dieting #mensphysique
Not that I’m near what I was or plan to be but I’ve lost about 30 pounds of fat and been dieting out a ton and working out, still have a long way to go but I feel better every day! #dieting #healthylife
The Real Way to Burn Body Fat 🔥
for more posts like this! 💯💥
We live in a world now that Immediate Gratification is the Gold Standard.
It’s the Social Media world we live in. Post a picture, get immediate feedback.
And on all these social platforms you can now buy followers, likes, comments, etc.. 🤦🏻♂️
❌ Those results are all fake... you really don’t have any of those results. It might look like that on the surface to someone who just came across your page.
But they will soon find out they your content just isn’t that good if you had to stoop to that level.
✅ Fat loss is like how you build a true following/family on social.
You show up day in and day out. You take it serious. You know one day isn’t going to ruin all your hard work.
❤️ You focus on the things that matter.
That’s providing meaningful content that helps your audience.
1️⃣ It’s engaging with your audience.
2️⃣ It’s answering as many comments as you possibly can.
3️⃣ It’s never leaving anyone in your DMs on seen.
❇️ It’s literally loving the process and repeating it over and over again.
✳️ And Fat Loss is the same way.
🍽 Calories matter.
🍓🥦🍔🍦 Macros matter.
👩🏼💻👨🏻💻 Meal Timing around your lifestyle so that it is sustainable matters.
😴 Sleep matters.
🥤 Not wasting your macros on sugary drinks matter.
💪🏻 Doing so strength training is a good idea.
🏃🏻♂️ A little bit of cardio is a good idea too.
🙆🏻♂️ Taking rest days will help you, not kill you.
☕️ Not abusing caffeine is a good idea.
Those are the principles. The things we must show up and do most of the time for permanent long term fat loss to happen 🙏
And if you’ve fallen for some of the gimmicks on the left, it’s ok. So please drop some comments below my friends on what your key takeaways from this post were and if you have any other questions! Always down to help! 🤙🏻 have an epic day!
Thank you @theflexibledietinglifestyle
for the 📷
#nutritionist #dieting #weightloss #weightlossjourney #intuitiveeating #personaltrainer #fatloss #fitspo #fatlossplan #macros #weightlossplan #FlexibleDieting #Iifym #Obesetobeast #healthyweightloss #losingweight
Everyone's got these cute family photos... And then there's me with desserts 🤷🏼♂️😋🍰
It is Easter so I am munching all day! #omad
out the window for a day!
Think about it... If diets worked, diet culture wouldn't need to come up with a new one every six months. #dietsdontwork
Wise words from a wise woman @meganbray_dietitian
Use code: Easter for 15% today and tomorrow!
Core work! My lower back is always slightly sore after I train if I don't engage my lower abs effectively. Remember to always bring you belly button to your spine when training (especially heavy weights) and hold yourself like your trying not to pee!
This will engage your core and transverse abdominal aka lower abs. Lower ab work in integral to any fitness program. Will add some workouts down the track 👍
Happy Monday :)
I ate way too much chocolate and hot cross buns yesterday.
Probably for the first time, I didn’t care, I didn’t track. I gave myself permission to ENJOY and not worry about my goals. I’m not reducing calories this week to make up for it, Im simply moving on.
NOW this is the turning point for most people and you have 2 choices. Continue to eat like an asshole, or now just move on :) Don’t associate ANY guilt with what you ate, that starts a spiral, simply move on :) This is the problem I find over Easter and Christmas. Everyone is so so focussed on what they are consuming during that short break and feels so bad, feels so guilt and gets so down on themselves after the fact, when they should be worried about what they are consuming the other 50 weeks of the year.
Good habits 50 weeks of the year will always WIN.
New week, LETS GO :)
And even better, we have a day off, how good is this? (Well Mondays are my day off anyways, but hey).
Weight Loss Journey, Day 111. I’ve never been one for the hot weather, but today was lovely. Having some time off when the sun comes out for the first time is always a bonus, and it gave us the first chance of the year to spend some time in the garden. And, of course, like approximately 45million other Brits today, we were obliged to have a barbecue. Now it wasn’t one of our finest, and it wasn’t one of our healthiest, but it set the seed for the rest of the summer. I want to be able to have loads of meals on the barbecue this year, all healthy and al fresco. But for today, when we’re both feeling tired and every single shop in the universe was closed, burgers and slightly blackened sausages would have to suffice. Bon appetit. #alfresco #bbq #barbecue #outdoors #summer #sun #weightloss #fitness #weightlossjourney #motivation #fitnessmotivation #health #diet #lifestyle #eat #weightlosstransformation #fit #dieting #fitspiration #food #healthylifestyle #healthy #fitnessjourney #instagood #me #picoftheday #instadaily
마지막 요거튜ㅠㅠ낼은 어제 장본거중에서 머거야딘!
✖️Bulking Tips for Hardgainers ✖️
If you struggle to put on weight here are a couple of tips to get those extra calories in.
1. Make sure you’re actively tracking your calorie intake. If you don’t know exactly how much you’re intaking you can’t make adjustments as you hit sticking points.
2. Instead of creating a surplus of calories by just increasing carbs opt to increase carbs and fats. This will help to condense the food volume down since fats are 9cal per gram vs carbs being 4cal per gram.
3. Drink a portion of your calories to easily get down some calories. For example, start drinking milk with your meals or drink smoothies as a snack between meals.
4. Learn your bodies hunger patterns, so you can take advantage of the times your appetite is higher and get some extra calories down. For example, if you find you’re really hungry after your workouts take advantage of this and throw down 1,000+ calorie meals with some milk.
Bulking for hardgainers can be easier to tackle if you think about your calorie intake over the course of the week instead of day to day. For example if you need to consume 3,000 calories a day to gain weight over the course of 7 days that would be 21,000 calories. Going back to tip number 4 you can knock out a big portion of those calories when your appetite is the highest and just eat at maintenance the rest of the time. As long as you’re in a calorie surplus to where you’re gaining 1-2 pounds a month you’re set.
What are some of your bulking tips? Are you a hardgainer? Let me know down below!
Just because you’re dieting doesn’t mean you pull back on your training. Pushing as hard as you can will enable you to keep the hard earned muscle you gained when you weren’t.
Rack pulls at 495 (top set) on a low carb/low cal day.
Like I said last night. 👍🏻
You don't worry about the calories in chocolate at Easter ❎
If you are looking after your health, weight and fitness levels every other day of the year. 💯
You can enjoy special occasions like Easter, without having to listen to dickheads trying to make you feel guilty for having a choccy egg 😂🐰🍫
I hope you all had a great Easter 🐰🐰🐰
I think this is the least low bar my high bar has looked. It’s super light weight because I’m really trying to sit straight down and use my quads. I wore my belt because I was at a track meet all day yesterday with a 3 hour bus ride home so I was tired and didn’t want to risk anything. I also did some RDLs.
One thing I realized recently is that eating at maintenance is harder than dieting. When I’m in a calorie deficit, I have more leeway for having a treat or two because I’m not usually making up the entire deficit and will go back to it the next day. With maintenance eating, that buffer is gone so it’s much easier to eat excess calories regularly. It;s just another skill to develop and create habits to stay within a maintenance calorie range.
Managed to get a good walk in this afternoon💪🏼 despite feeling rough I was determined to get out. Been really on edge all day regarding my weight. All I can think about is when I weigh in the morning and if I’ve gone up again😖I’d really hoped I’d be into the 7lbs Range so to be back in the 9s sucks. My weekend morealess started on Thursday and I’ve loved having so much free time but I cannot wait to get back to normal routine
Happy Easter!! remember it’s ok to treat yourself but not okay to make yourself feel guilty, so do what at the end of the day will give you peace of mind and make you feel good ❤️ I for one will be having some candy and cake 🤪
Café da manhã no domingo de Páscoa! Pra mim foi só 1 fatia de pão torrado com ovo, chia e creme de ricota + café sem açúcar!