HOW TO LOSE FAT? 💥
Most people are usually looking for a quick fix…
Some solution that will make them lose fat in a few days or weeks when they have years of bad habits behind them. They tend to focus on doing excessive cardio, following detox diets, taking fat burner pills, etc. They embark on their fat loss journey without understanding the basics of fitness and nutrition, and often give up when they don’t see the progress. 😥
Instead of exhausting yourself with too much cardio and spending money on expensive pills, supplements, fit teas, etc., try incorporate weight lifting into your routine. And most importantly, make sure that your nutrition is in check, because nutrition (caloric intake) is the main determinant of weight gain/loss. By lifting weights, you are building muscle and will eventually achieve that toned look you’re after if you follow your plans properly. 👍
You can absolutely incorporate cardio to burn some extra calories, of course, but this doesn’t HAVE to be your primary driver for fat loss like many believe.
And one thing to mention…
As far as cardio goes, I’m not ‘against’ it. Cardio absolutely does have many health benefits & can be incorporated into any fitness routine. I simply recommend that it’s not your primary focus because there are other variables that can/will make a more significant impact towards your fat loss efforts.
With that said, if you really enjoy cardio, feel better doing it, or have found that it works for you…by all means, stick with it!
As for pills, fit teas, and similar; please don’t waste your money. They won’t help you. Also, don’t starve yourself because your body needs energy to function properly. 😴
That’s it! If you have any questions, feel free to comment below or hit me up a DM!
Credit to @ivicafridrih for this sweet graph!
Tag someone that needs to see this!
Over the past 2 weeks I've seen a lot of memes and posts implying that COVID-19 = giving up on fitness goals. 😢
COVID-19 does NOT mean you have to stop working towards your health and fitness goals ❌
COVID-19 can mean taking advantage of the extra time to work on improving your health and fitness.
Get in those home workouts that you have been pushing off. Spend that extra time on trying out healthy recipes.
I am more passionate now more than ever to help people focus on reaching their health and fitness goals. This is the PERFECT time for you to focus on your health. Let's make that happen.
If you are inspired by this, I have just the thing for you 👇
I am putting together a BRAND NEW transformation program. This is specifically for busy professionals who want to lose up to 30 lbs of stubborn fat from HOME in 90 days. You can join anywhere in the world 🌎
I am looking for 5 people to test this out at a HUGE DISCOUNT. If that's you, comment "FLEX AT HOME" below and I'll message you with the details 👇
Only comment below if you are:
✅Highly committed and motivated to get results
✅Ready to take action and invest into your health and fitness
✅Ready to stick to a simple nutrition plan that will give you results
I PROMISE, if this sounds like you, in only 90 days, you will feel confident in your skin, no longer feel lost about nutrition and achieve long term results 💪🏼
Comment "FLEX AT HOME" below and I will send you the info!👇🏼
April fools😂 .
Check out our new diet and training programs! ✅
DM us, if you are interested !✅
📲Follow @gym_bible.insta ➖➖➖➖➖➖➖➖➖➖➖➖
SAVE FOR LATER
𝟏𝟓𝟎𝟎 𝐜𝐚𝐥𝐨𝐫𝐢𝐞 𝐞𝐱𝐚𝐦𝐩𝐥𝐞 𝐩𝐥𝐚𝐧
Here is what a day of food could look like for someone following a low calorie high to moderate protein intake fat loss diet.
We know, to lose weight we must eat fewer calories than we burn - aka a calorie deficit.
This is just a guide to help give you an idea of some of the things you can include in your diet, as you can see we follow a general 80/20 rule.
Mostly whole foods with single ingredients with a little bit of wine and chocolate to finish of a busy day.
It doesn't matter; it's perfectly fine and much more sustainable than a "clean eating approach" to include some treat here and there while dieting.
Feel free to adjust this based on your individual needs, and I highly recommend your foods in an app such as myfitnesspal.
If you were to include any drinks; water or calorie-free diet drinks are perfectly acceptable.
Just note, I am not a registered dietician, and this is only an example day.
Your diet should include much more variety with different vegetables, fruits, fats, and protein sources.
The best way to sustainable fat loss is to work out your fat loss calories and fit the food you already love to eat to your individual needs.
If you need help setting up a sustainable fat loss plan, 1-1 coaching spaces are available. Link in my bio.
Let me know in the comments below if you found this helpful and would like to see more of these?
1 hour ago
✨ PRIORITISING SLEEP AND RECOVERY ✨
Now we've all heard before how important sleep and recovery is for health, muscle growth, weight loss etc. It really does make the difference in how well you can progress! For example, when particularly tired your hunger levels increase, making it that much more difficult to stick to your meal plan and to perform well in your workout. Also really simply, when you're asleep that is the prime time for recovery to occur and fat loss to be enhanced, so without sleep, you can see where you can be going wrong or held back!
For me in my full time job I have odd shift patterns and I'll be the first to hold my hands up, I do not get enough sleep before a 13 hr shift. I really struggle to switch off the night before as I give myself unrealistically long to do lists, or I'll be scrolling on my phone etc and so then before I know it, it's midnight and I have to get up in say 4.5hrs.
So I have invested in some blue light blocker glasses to wear when I'm on my phone or laptop for prolonged periods of time to prevent too much stimulation from the screen time. I've also bought some additional supplements ashwagandha and melatonin to try and assist in my ability to wind down.
Now don't get me wrong, supplements aren't some magic pill that will make you drop a shit tonne of weight or in this instance, drop off into a deep coma. They are exactly as they are named...a SUPPLEMENT. You shouldn't solely rely on pills and powders to give you your dream body but they CAN help.
So I now have my morning and evening boxes of supplements. I'm yet to the the HTP or ZMA as these were some of Tom's that he wasn't using anymore. So hopefully the four evening ones together should really help to support my wind down time and optimise sleep.
They look a bit scruffy but basically I've peeled the sticky label that comes with supplements, and trimmed it to fit the inside of the lid so I know what I'm taking or what I need to re order when I'm getting low!
The only other supplements I take are 5g creatine every day and protein as needed in my meal plan! ✨ For online coaching enquiries drop me a message and I can send you across your application form! ✨
When I read, change is the only constant, I felt it.
How far have you reached working on your goals.
There will be hurdles, keep pushing them.
This quarantine diet (eating more meals @ home instead of eating out) is helping me to break through my year long stall. #whattoeatonketo#fatlossjourney @ Bolingbrook, Illinois https://www.instagram.com/p/B-YNu--H1Pv/?igshid=1h158m4nb9p …
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👇Comments: " recipe " and Follow @serena.keto 👉you will immediately get the detailed recipe in your message section (If you have not received it please actively message me)
🗓Lose weight with the 8-week keto meal plan.🍽
💡A diet optimized to your own ideal calorie and macro intake.
👉See details in the bio LINK of @serena.keto
🌸Follow Me ( @serena.keto ) For More Helpful Articles On The Keto Diet
Hello and Welcome!
My name is Lolita but you can call me Coco. I started this page to document my fitness journey as well to hold myself accountable to my fitness/fat loss goals. In an attempt to not be totally selfish 😅, i will try my best to post helpful tips, workouts and any information that I’ve learned so far that has helped me lose 35lbs and maintain it off over the last 1.5 year.
About my journey so far... I hit my all time highest weight (and low point) in August 2017 weighing in at 327lbs. I then proceeded to lose some of it but wasn’t quite committed. On September 05th, 2018 I’d finally had ENOUGH and decided i wanted a better life for myself. Today I am 282lbs.
I plan to lose more and have several goals for my journey, but that will be on a different post.
Shirt from @kevonstage It says “Saved but i got hands boxing club”. Any troll or negativity will be BLOCKED with these hands 💪🏽
If you’ve made it this far, thank you 🙏🏽 ❤️
I LOVE HUGSSSSSSSS🤗😩💛💛
" Oof stepping out of my comfort zone with this one but I want to be transparent at all stages with my journey. On the right I was 2 days post op and fast forward 180 days post op I weighed in at -68 pounds this morning. Everybody asks me for advice - JUST DO IT! Yes you will have to change your lifestyle, yes you won’t be able to eat everything you used to, yes it’s not easy but man does the good outweigh the bad! My favorite part of my body changing? I HAVE SHOULDERS AGAIN "
In just a few minutes from now you'll have access to all the tools you need to lose weight and get healthy as quickly as possible. I've left nothing up to chance, everything is laid out step-by-step so you can start today and lose weight by tomorrow.
Link in my bio ☺ @weightloss.ig2020
This program is backed by a 100% money back guarantee for 60 full days from your original purchase. If you're not totally and completely satisfied with this program, your results or your experience in the first 60 days from your purchase simply let us know by calling our toll free number or dropping us an email.
Please follow my channel and don't forget to send me a message if you're interested @weightloss.ig2020
Had to repost @squat_university because this is the truth. You can have whatever you want sent to you the day after you buy it. Your health does not work this way. You have to earn it and you can’t do that being comfortable. Get comfortable being uncomfortable!
6 months ago
15:00 🍪 Sabah okula gittim. Çıkınca da kendimi AVM'ye attım demiştim. 3 saat daha aç kalsam 24 saatir aç olacaktım 😂 Normalde asla yapmam ama bugün 10 günlük tatilimin ilk günü oldu ve alışverişim gelmişti 🛍 Ara öğün ile günü açtım. 2 dilim @wasaturkiye üstlerim ve ice laktozsuz sütlü filtre kahve ☕🍞 Birinin üzerinde tahin&pekmez 🍇 ve muz🍌, diğerinde sürülebilir beyaz peynir ve hindi füme 🍞
1 hour ago
RUTINA EN CASA (con variaciones adaptables a tu nivel) ⬅️ Desliza y comparte!
Puede que los entrenamientos a cuerpo libre se sientan aburridos si no eres principiante, pero esto no quiere decir que no se puedan hacer de manera más exigente.
En tiempos como éstos nos vemos forzados a usar la inventiva y aprovechar al máximo los recursos que tenemos en casa para sacar buenos entrenamientos y mantener la condición. Sí se puede 👊
En casos como éste, en el que la intensidad de los ejercicios es menor a la de las pesas, podemos aprovechar y darle prioridad a factores como la técnica del movimiento, trabajando el rango completo con buen estiramiento y buena contracción de las fibras y que cada repetición sea controlada ✅ 📝Nota: Deja 1 o 2 repeticiones de reserva en cada serie acercándote al fallo muscular.
👉 Si éste post te fue útil, dale like para saberlo, guárdalo, comenta y etiqueta a alguien que también se pueda beneficiar 😬
TIME TO BURN THAT BELLY FAT by @vikingtrainingnutrition⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
“brah want a savage belly fat burning workout?" 🤣⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
People like to over promise, and under deliver in the fitness industry unfortunately. (Promising to get you shredded, jacked, swole, ripped etc. In barely anytime at all)⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Unfortunately belly fat is lost by doing alot more then just a simple work out. Think about it... How many people at your gym train abs religiously for years on end with no visible sogn of progress? 🤔⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
Going from diet to diet doesn't build a sustainable lasting relationship with food. Spot reduction of fat isn't even close to being as effective, as the progress you'll make focusing on overall fat reduction through a caloric deficit. Also you might as well throw your money away if your taking "Fat burning" supplements well not being in said deficit⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
What does work? Keep increasing intensity to expend more calories. Get in more daily steps. Take the stairs instead of the elevator. Park further away from your destination then right at the door. Make sure your sleeping and as well rested ad possible. Which will keep overall stress down. So your more relaxed and mindful of dietary decisions.⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you have more questions in regards to belly fat. My DM is always open !
WOMEN 🤗 building lean muscles will NOT make you bulky or manly🙈
It will make you stronger, leaner, more toned and give you a more feminine shape 🍑 •
Lift those weights 🏋🏻♀️
Eat those proteins 💪🏻
Eat those carbs 🔥
Be patient 🙏🏻
Love yourself 🥰
Find your tribe 💚 •
I’m looking for 10 womens to work on a project together, from home, to support each other and help each other love ourselves as we are while we work on building who we want to be 🥰
Are you in? 🙋🏻♀️
2 days ago
" Life is pretty simple when you look at it like this. Everything happens for you, not too you. Everything happens at exactly the right moment, technically it was never too soon or too late. And no.. you don’t have to like it, but it’s a hell of a lot easier when you just do "
That means is by simply hitting the Add-To-Cart button now, I'm just going let you try everything for 2 full months.
And if you are not 100% completely satisfied with the numbers you see on the scale.
And your health is not dramatically restored in record time.
Just send a message to my team I'll simply give you back every penny as fast as possible without any questions.
Link in my bio - @weightloss.100
Please follow my channel and don't forget to send me a message if you're interested @weightloss.100
Foods with more vitamin C than an orange! 🍊⠀
FOLLOW 👉 @recommondo For More Healthy Tips And Tricks 😍💪
Vitamin C is necessary for the growth, development and repair of body tissues. A recent meta-analysis also showed vitamin C was beneficial to people whose immune system was weakened due to stress.⠀
While vitamin C may not be the cure for the common cold, there is good evidence to support that it helps reduce risk of developing complications when you get sick. Vitamin C itself is also a strong antioxidant that can help boost your blood antioxidant levels which in turn can help reduce risk of chronic disease.⠀
If that’s not motivation enough to get in more Vitamin C, the American Journal of Clinical Nutrition found that those with the highest concentrations of vitamin C in their blood were associated with 42% lower stroke risk.⠀
So don’t neglect this helpful vitamin and remember supplementation is always a great option too.⠀
For more background info, one small orange has 51.1mg vitamin C and a medium orange has 69.7mg vitamin C. The minimum requirement for adults is about 75-90mg a day (but studies show up to 500mg a day to be beneficial).⠀
The number one excuse for people not exercising is that they “don’t have enough time.” While I truly think that anybody can find time for fitness if they care enough, I do understand that sometimes life can just be too hectic. So here are some simple ways to squeeze some exercise into your day!
Follow 👉 @alphastrength101
Post by 👉 @cheatdaydesign -
⏰Wake up earlier: This one is a no-brainer, but too many people are just not willing to do it. If you currently wake up at 7am for work, set your alarm for 6:30am to fit a 30 minute home workout into your morning! If you want to hit the gym for an hour, set your alarm for 5:30 or 6. If you’re not a morning person, you’ll learn to become one (side note- I did the 5am thing for a while. It’s tough at first, but you do get used to it!)
📺Cut your TV time: A lot of people who don’t have time to workout also watch Netflix for 2 hours at the end of the night. Cut out an episode of whatever you’re watching and use that time to get yo fitness on.
🚶♀️Walk! If you get an hour break for lunch, take that time to go on a walk. If you’re feeling really ambitious, that could also be the perfect time to get a short workout in, if you’re able. Or, at the end of the day when you just want to catch up on some TV, hop on the treadmill for a brisk walk while watching TV. This is such an easy way to add some exercise into your day without any sacrifice!
🔝Take the stairs: If you work on the 5th floor, start taking the stairs instead of the elevator every day. If you do that a couple times per day, that’s going to really add up over the course of a year, even if it doesn’t seem like much.
📆 Schedule your workouts: If you truly want to get to the gym or get a full workout in at home, then schedule it! You’re not going to skip a work meeting you have on your calendar because you “don’t feel like it”, so treat your workouts the same way! Throw an appointment with the gym on your schedule for 7pm and hold yourself to it.
Fitness isn’t just about going to the gym for an hour. Every little bit counts! Adding in some extra walks or short workouts will go such a long way.
Who else is missing their friend time right about now?? 🙋🏼♀️ Thank goodness we are living in the times of technology so we can at least hang out through facetime! Here’s a fun little challenge for you guys, get on a Zoom chat with all your friends and do a fun group workout at home! Its easy to keep your spirits high and your goals in sight when your besties are only a phone call away!
Day 9 of the 30 day quarantine challenge. Find a way to get active indoors. Some footage from this morning.
#BodyWeightWorkouts #QuarantineWorkout#Powerlifting#fitfortheculture #fatlossjourney… https://www.instagram.com/p/B-ZoCq0jEwl/?igshid=pj1h265o8k0z …
Episode 29 of The Core of Success podcast is LIVE!⠀⠀⠀⠀⠀⠀⠀⠀
Ep.29 - HABITS and ROUTINES⠀⠀⠀⠀⠀⠀⠀⠀⠀
Do you know the difference between a HABIT and a ROUTINE? The difference may sound subtle but the difference can mean success or failure. People often confuse the 2 but undressing the power of these 2 concepts changes the game. This is especially true in uncertain times when it can feel like we are losing control. Now is the time to control the things that we can and keep our eyes on the horizon. HABITS and ROUTINES do exactly that! Tune in to learn more!
Listen to The Core of Success Podcast on:⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀
🔗Link in BIO!⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀