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⚡️CARDIO MISTAKES IVE MADE⚡️ Keep reading. . ⚡️HIIT CARDIO 5-7x/WEEK No doubt doing HIIT cardio 5-7x a week was the quickest weight loss “technique” that’s worked for me, but that’s just it. Weight loss. The goal isn’t too lose weight the goal is to lose fat and retain/build muscle. It takes more than burning a bunch of calories to do such. I also found my appetite was atrocious and would get hunger pains trying to go to sleep. This is a big no in my eyes if longevity is the goal. ⚡️FASTED CARDIO Fasted cardio is no different than fed cardio. Another downside of fasted cardio is that it would boost my metabolism for the day only to make me hungrier not necessarily burn more calories. ⚡️TOO MUCH CARDIO Relying on cardio to be in a deficit is a huge mistake in my opinion. I’d rather eat a little less with more nutrient dense and volume foods than allow more calories into my daily intake by doing an hour of cardio a day. It’s just not realistic. Cardio is a supplement to fat loss and shouldn’t be the sole of your deficit. I say this because doing too much cardio I also find myself feeling hungrier than just eating slightly less. ⚡️HANDS ON THE EQUIPMENT🚫🚫 We all see it. People who crank up the treadmill to a 15 incline, BUT HAVE THEIR HANDS DRAGGING AND SUPPORTING THEM. It’s pointless, and may as well stay at zero incline with your hands off. The calories burned is already inaccurate, and having that extra support only increases that odd. Goes to the treadmill as well going 40-60 minutes but the whole time your slouched and having just your legs doing the work. We’re “athletes” give it a little more effort! My favorite cardio machine is the elliptical and it has been for years! You can stick with yours but hands off!! Lol Your coach L ⚡️ . . #fatlosstips #fitnesstips #weightlossdiet #weightlosss #cardiovascular

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MOTIVATION So many of you is asking me: “How do you stay motivated all the time?” I am not motivated 24/7. The truth is, you will not ALWAYS be motivated, just like you won’t always have “good days.” Some days you won’t want to go to the gym and other days you’ll wake up ready to go. That´s normal. For example right now, I am so jet lagged that I don’t feel good.. BUT! It’s not motivation that gets you to the gym each day & eating the foods that align with your goals. But it’s commitment that keeps you going even when you don’t want to. Commitment to yourself & your goals SO HOW DO YOU GET COMMITTED? 1️⃣ Set goals! You need to have a clear reason for WHY you want to go to the gym and eat healthily. Is it for a wedding? To feel good? To beat health problems? To be able to play with your kids? Make the goal something that drives you. 2️⃣ Create a plan as to how you will achieve that goal - the plan should have mini goals to tick off along the way. 3️⃣ Get an accountability partner - this could be a family member, partner, friend or coach that supports you and reminds you why you started. Someone you can check in with. When you don’t feel like doing something is when it most matters that you do It. If you really want something, YOU have to make it happen. Do it for you and your healthy future. . . . . . . . #nutritioncoach #onepoundatatime #homeworkouts #helpmegetfit #fatlosshelp #homeworkoutideas #fatlosstips #weightlosstips #trainingplan #bestonlinecoach #bestpersonaltrainer #howtoloseweight #loseweightaskmehow #hubnuti #hubnemezdrave #nutritionplan #onlinecoaching #fitnessadvice #onlinekoucink #dietblogger #microinfluencer #wellnessblogger #getfitnowonline #weightlossideas #healthcoaching #weightlosssupportforwomen #iciwfamily #iciw

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VEČERA NA BRZINU 🥗⁣ ⁣ Nije fotogenična složiću se ali je zato ukusna 😋, verujte mi na reč ☝️⁣ ⁣ Ove salate su super stvar, mnogo mi prijaju, brzo se spremaju, niskokalorične su i zasitne.⁣ ⁣ (Skrolujte do kraja pa ćete jasno videti sastojke i količine koje sam ja stavila)⁣ ⁣ Kratko sam obarila 1 cveklu (isekla sam je na sitnije ) i 1 šargarepu. Nisam čekala da se raskuvaju jer ne volim već samo malo da omekšaju da mogu lakše da zabodem viljušku 😂🤦‍♀️⁣ Dok se to kuvalo, ja sam naseckala 1 crvenu papriku, čen belog luka i 30g dimljene piletine (iz Maxija). Sve to sam pomešala, dodala 100g urde, malo soli, origana i peršuna pa promešala. Na kraju sam posula prepečenim semenkama susama i lana 😍 I moj obrok je spreman 😍 Otprilike ima oko 350kcal⁣. 🎯 ⁣ Ukoliko želite da još više smanjite kalorije (ako uopste mozete nize od ovoga 😂) onda umesto Urde stavite Ela sir. Ako hocete malo da povecate, stavite kiselu pavlaku 😁 Takodje umesto dimljene piletine bolja varijanta (zdravija) jeste grilovana (pecena) piletina koju ste sami pripremili. Ja sam htela ovu da probam pa sam zato s njom spremala ovaj put a i brze je 😁. Ukusna je ali puna vode, tako da ne bih preporučila za svskodnevnu konzumaciju kao ni bilo koje druge preradjevine. 🤷‍♀️⁣ ⁣ Volite li vi obrok salate? Koje su vam omiljene kombinacije? 😊 . . . #dinnerideas #salat #dinnertime #fitnessmeal #quickmeals #eatclean #cleaneating #fitnessfood #mealideas #nutritionfacts #micronutrients #vitamins #fatlossfood #fatlosstips #smrsajzdravo #smrsajlako #vecera #brziobrok #obroksalata #salata #fitnesssrbija

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⁉️ŠIROKA “V” LEDJA⁉️ Drugi trening ledja za ovu nedelju, ovaj put fokus na jednoručnim pokretima… Zašto jednoručni pokreti❓ Jer vam omogućavaju da mnogo bolje kontrolišete pokret i efikasnije pogodite mišić. 👇👇👇 1️⃣Low row uski hvat 3x10-12 svaka strana. 2️⃣Lat povlačenje pothvat 3x10-12 svaka strana 3️⃣Low row uski hvat naizmenično 3x10-15 4️⃣Facepulls 4x10-12 5️⃣Zadnje rame mašina 3x10-15 ▶️U svakoj vežbi sam koristio neki vid TuT-a (Time under Tension) iliti u prevodu “tempa”. (negativan deo, pozitivan deo, zadrška , ISO hold , itd..) ▶️TuT je osnova svakog mog treninga bar u jednoj vežbi, isto tako i kod većine mojih klijenata je ovo u igri.. Smatram da je jedan od bitnijih faktora za mišićni rast zajedno sa težinama i progresom kroz osnovne vežbe. Ne radim često na spravama medjutim ovaj put sam hteo da iskoristim gym koji ima zaista dobre i kvalitetne mašine. Da se počastim što bi se reklo. :D #fitmind #getfitstayfit #hypertrophy #workouttips #bicepsworkout #fatlosstips #leanbody #fitlifechoice #pushworkout #justgym #trening #snaga #onlinetrener #backworkouts #ledja #personalnitrener #teretanabeograd #teretana

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I need a girl as loyal as this sweater 😭😂 • • • This was the outfit I wore for my first ever workout in my journey. My cowboys sweater has been by my side through thick, thin, and thicc 😂. Be seriously, here’s a reminder rod what’s possible as you set your New Years 2020 resolutions 🙏🏾🙏🏾💥💥 • • • Peep how the shorts evolved though 😂😂😈💪🏾 • • • I love and appreciate each and every one of you, let’s get #BamBuilt together 💥💥💥💥💥💥 • • • #throwbackthursday #tbt #WeightlossTips #WeightlossMotivation #Transformation #WeightlossTransformation #FitnessTransformation #FitLife #FatLossTips #FatLossMotivation #Fitspo #FatToFit #BlackFitness #EbonyFitFreals #melanatedfitness #abs #BeforeAndAfter #Strong #BlackMen #Fitspiration #Patience #ExplorePage

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🔝.. BEST TYPES OF CARDIO..🧐 Follow 👉@healthusiastik👈 Follow 👉@healthusiastik👈 • There’s no such thing as the ‘perfect’ type cardio for fat loss. . 💥The BEST type of cardio for fat loss is the one you can stay CONSISTENT with!💪 . 😊Choose the one you enjoy the most or the one that fits best into your lifestyle! . 💥If you’re very busy and are rushing your workouts for most of the time, doing 30-45 min low intensity cardio sessions would NOT work. Shorter, and higher intensity cardio exercises will be a more sustainable choice. . 💥If you are overweight and have joint pain, it would be better to start off with a low intensity form of cardio such as walking, cycling or even aqua aerobics. • Turn on post notifications 🔔🗯 for more tips on HEALTHY EATING🥙 and GETTING FIT🏋🏻‍♂️ • I would love to see your opinion and post suggestions in the comment section below..😍 • TAG A MATE WHO NEEDS TO SEE THIS POST 🏷👀 • #quickmeals #healthierchoices #foodinspiration #thefitnesschef #fatlosshelp #fatlossdiet #fatlosstips #halotop #eatsmart #meat #lowcalorie #calories #caloriedeficit #caloriecounting #losefat #diet #dieting #smartchoices #flexiblediet #nutritionfacts #losebellyfat

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Don't wait for change it will never going to come if you don't do anything! Start today! - You can do it at @weightlossrules - We are offering it, you will get everything you will ever need to lose weight! Like meal plans, workouts and much more! - 😍 Check our link BIO and start NOW! . . Outstanding transformation by @myadventuretofit⁣⁣⁣⁣ . So awesome!!! 🤔Does anyone want this result for the next Summer? --- 👉 Follow @weightlossrules for more! Tag a friend who needs motivated by this! .🔥 . . #weightlossrules #weightlosstip #weightlossjourney2018 #weightlossproblems #weightlossgoal #weightlossfood #matchasmoothie #lowcalories #losebellyfat #healthysweets #fatlosstips #fatlosshelp #fatlossprogress #weightlosspills #wlcommunity #fastingforweightloss #weightlosscoffee #weightlosstruggle #weightlossinprogress #weightlossstories #weightlossroutines #weightlossjourney2019 #weightlossfoods #weightlossadvice #ketobeginner #ketoresults #loseweightnow

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What do you think?? Can foods be classified as “good” and “bad”??

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Wow!! 🔥 Awesome 😍💪🏼👏 @samstartshere : Just when I was thinking I haven’t made any progress since this time last year, I put together this comparison, shut down those negative thoughts, and now I’m celebrating, baby!! . Because I 👏🏼 DID 👏🏼 THAT 👏🏼 . Even when you think you’re getting nowhere, if you’re putting the work in, you will get results. . This whole year has felt like one big sucker punch, and yet I’ve managed to do this!!!! like what!!!! . Never doubt yourself and what you’re capable of. we are all so damn strong 💪🏼🏋🏻‍♀‍ . . YES girl! ❤️ Share this with someone who could need motivation today 💪🤗👏 . . Credit : @samstartshere 👏 👏 👏 . . . . . . ✔ Click on the link in my bio and learn how to lose weight! 👉 @@fatloss.tips1 👈 Because we want the best for you 💓 🙌 - - Follow ▶ @fatloss.tips1 ◀ for INSPIRING STORIES, TIPS and MOTIVATION👊 💪 ➡ SHARE, COMMENT & GET WHAT YOU WANT IN ✔ @@fatloss.tips1 - - -

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Losing weight can be one thing but trying to maintain muscle mass while losing fat Is it possible is the question I get asked a hell of a lot And i am here to answer that question So there are 3 main factors while trying to maintain muscle while dropping body fat 1- A calorie deficit is first on your list. You need to be in a deficit to drop fat , but you don’t want it to be to large. The leaner you are, the smaller the deficit should be. Usually about 10-20 percent of maintenance but again depends on how lean you are 2- Strength training. I can’t stress enough how important strength training is for both men and women when trying to lose body fat. And no you should not be starting to do high reps of 15-20, stay low reps with heavy weight. This is we’re a lot of people go wrong and start doing circuits, super sets etc and end up just loosing a hell of a lot of muscle. Lift weights minimum 3 times a week and focus on getting strong every single dam session. This will help keep muscle and may even build a slight bit 3- Sufficient protein. Both men and women need enough protein and must be hitting their daily intake 7 days a week. Think of protein as your building block. It helps keep you filler for longer and also help build and repair your muscles, which over time will make them grow. Men aim for 2.2g per kg of body weight. Ladies aim for 1.75g per kg of body weight If you do all these 3 things down to a tee, you’ll be on your way to hitting your goals. If you want to take your training to that next level and need some guidance , then drop me a DM and we can get to work

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A stranger stopped me at the gym a few days ago and asked if I was a fitness competitor and said I had athlete written all over me (nope, just a coach!)⁣ As soon as he said it, my mind jumped back to when I walked into the weight room for the very first time.⁣ ⁣ I was HORRIFIED, honestly.⁣ It felt like I was in a foreign country and I felt like everyone was watching me NOT know what to do.⁣ ⁣ I had no idea what exercises my workout needed to include,⁣ and no idea how to do the exercises I WAS doing.⁣ ⁣ It was uncomfortable, and it was scary, and it was awkward.⁣ ⁣ I remembered going home and following different channels on YouTube, watching some “fit chick” do windshield wipers like it was as effortless as snapping her fingers.⁣ ⁣ I made a goal in my mind:⁣ I wanted to be so fit that I didn’t feel awkward even doing the “weird” exercises.⁣ ⁣ I didn’t just want to be ”in good shape”-- I wanted to master it, and I wanted my body to reflect that. More importantly, I wanted my body to reflect what I was on the inside -- STRONG.⁣ ⁣ And you know what happened?⁣ I magically fell into the exact shape I wanted to be in.⁣ ⁣ J-frickin-K!⁣ ⁣ Actually, I lifted weights and built muscle, but not the kind of muscle I wanted.⁣ I built bulky muscle. ☹️ ⁣ I had fluff on top of it, too, which bothered me even more because I lifted weights all the time and got stronger and stronger but not leaner.⁣ ⁣ I ate protein, but apparently not enough.⁣ I cut carbs, added carbs, added cals, cut cals -- I had no idea what I was doing.⁣ ⁣ I worked harder and harder and looked worse and worse.⁣ I remember hitting a definite wall, and realizing that the wrong effort, (no matter how much) does NOT equal results.⁣ ⁣ Being incredibly stubborn, it took running into that wall for me to finally turn to the fitness experts I had in my life and LISTEN to them.⁣ I stopped working out so hard, and started getting my hands on the right materials.⁣ ⁣ The more I learned, the less I worked out, and the better I looked.⁣ My body started to FINALLY change the way that I wanted it to for the first time since I had stepped into the weight room.⁣ ⁣ [continued in comments]

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🔥SIX RULES FOR FAT LOSS🔥 - Read below for more info!👇 - TAG A FRIEND WHO IS STRUGGLING TO LOSE FAT 💪🏼 SHARE THIS POST TO HELP MORE PEOPLE ON INSTAGRAM ❤️ ———— ✅Follow @weightlossguiding for the best weight loss tips and healthy advice on Instagram! ———— REPOST:the.perfectdiet ———— We all know that the most effective way to lose fat is to track calories/macros and achieving a caloric deficit. However we can’t do this forever, especially after coming from a rigid diet plan. - This is where these 6 rules come in handy. By implementing the rules of this blueprint you will be able to maintain the results you achieved. Following the blueprint will allow you to stay lean even when you’re going out with your friends, socialising, traveling and living your life! - Obviously you don’t have to live and die by them, but if you do this most of the time, you’ll set yourself up for success. - These rules are also great if you’re starting your fat loss process, without having to think about the science and serious commitment needed for effective fat loss. If you’re highly overweight, these rules will help you lose your first few pounds. But in order to achieve that single digit body fat, tracking macros and calories to achieve a calorie deficit is required.

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Omg guys! I’ve turned into a fat burning machine this holiday season and I can’t believe my eyes! But I love it 🤣🙌 #burnbabyburn #intermittentfasting #herbalifenutrition #healthylifestyle

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Repost from @marcus__rice ⁣ ⁣ Double-tap if you’re not falling for the quick fixes anymore😂👊🏼⁣ -⁣ Tag a friend below👇🏽⁣ -⁣ 📸 @knowgains via @themealprepmanual⁣ -⁣ Here’s to conquering a lifestyle that’s comprised of what actually works - not quick fixes that don’t get results for the long-term⁣ -⁣ Talk soon❤️,⁣ Marcus⁣ -⁣ -⁣ 🌮🏖🔥 DM me “summer sculpting” if you’re serious about losing 10-30 lbs and developing lean muscle in the next 16 weeks while still eating tacos. We’ll chat a bit and make sure you’re a good fit⁣ -⁣ Free 7 day fat loss course: link in bio⁣ -⁣ #fatlosstips #weightloss #fatloss #getlean #healthyliving #healthylifestyle #health #fitness #fittips #fitnessmotivation #fit #getinshape #busyfitmom #busyfitandhealthy #busyprofessional

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BEST WAY TO LOSE WEIGHT IF YOU'RE A... by @hack_pt⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⁠ ✅ Follow @activearron for daily muscle building and fat loss advice - Behind all the noise, losing weight comes down to three pretty straightforward things - and it doesn't matter if you're a man or a woman, you still need these 3 things!⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀ You should eat in a calorie deficit which means eating below the number of calories that your body burns each day. This should be done while also getting enough protein to maintain your muscle mass.⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀ Weight training is far superior to steady state cardio in terms of losing weight - as it builds muscle, increases your metabolism, and overall ends up burning more calories. ⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀ The training for men and woman is no different. Both need to eat in a calorie deficit, get enough protein, and lift heavy weights in order to lose fat!⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀ -⁠⠀⠀⠀⠀⠀⠀⠀⠀⠀ #vegetables #healthychoice #healthyeating #foodfitness #foodfreedom #balancedmeals #dietingtips #flexibledieting #diethacks #trackingmacros #dietstartsnow #countingcalories #caloriecontrol #caloriedeficit #8020rule #healthy2019 #nutritionfacts #dailynutrition #nutritiontips #nutritionadvice #fitnessnutrition #nutritional #nutritionaltips #nutritionalfacts #nutritiontip #weightloss #weightlossjourney2019 #fatlossjourney #fatlosstips #healthyme

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Narrow Grip Pulldown-. Another sensational variation of a lat pulldown. • Keep the shoulders back to isolate as much as possible, restrict ‘swinging’ and leaning back as much as possible. • Aim to bring the bar down to the top of the chest, slowly releasing the weight back to the top to maximise the stretch incurred. • A really great exercise, if you haven’t, give this one a go for sure! ➡️ Believe in the Process

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P.S. Whenever you’re ready…here are 3 ways I can help you drop body fat with Keto: - 1. Join the free 'Keto Fasters Warrior Women' Facebook Group and connect with other women who are dropping body fat with Keto - It’s my new Facebook community where women learn how to combine Keto with Intermittent Fasting to lose weight without having to do hours of cardio or restricting their calories. - Click Here: https://www.sciencebrotechnologies.com/keto-faster-warrior-women - 2. Grab a free copy of my ebook 'Keto Kickstarter' - It’s a complete roadmap to getting started with Keto and dropping body fat - Click Here: https://www.sciencebrotechnologies.com/keto-kickstarter-ebook - 3. Join the '12-Week Keto Lifestyle Transformation Program' - This is how you can work with me 1-on-1 to drop body fat with Keto. - Click Here to book a call to see if you’re a good fit: https://www.sciencebrotechnologies.com/keto-kickstarter-session • • • • #ketorecipes #ketorecipe #ketodinner #ketofood #ketobeginner #ketonesforfuel #nutritionalketosis #ketosisdiet #ketogenicfood #ketogeniclife #nutritionalketosis #ketos #ketogenic #ketogenicdiet #ketogenicfood #ketogenicweightloss #keto #ketodiet #ketotransformation #fatlosstips #ketobeginner #ketosis #ketojourney #ketolife #ketoliving #ketobasics #ketotips #ketonewbie

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