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💡 HOW TO LOSE BELLY FAT 💡 Great post by @hooper.fit . Okay, let's discuss fat loss and how you CAN'T spot reduce where you lose it. Unfortunately, despite what Jane Fonda VHS workout tapes from the 80's tell you, you can't actually target WHERE you lose fat. . Based on your individual genetic profile, you may be more susceptible to carrying fat in your stomach, lower body, chest, arms, etc. or even in your joints. . There's not much you can do about where your body distributes its fat, but there *are* ways to reduce fat in these areas. . Please take note how there are no planks, crunches, or any other ab exercise listed. That's not to suggest you shouldn't incorporate them, but do so with the knowledge that it won't burn fat in your abdominal area. . The only way to do that is by following the guidelines in the #infographic: . 1️⃣ Calculate your calorie deficit 2️⃣ Include protein & veggies in every meal 3️⃣ Avoid liquid calories & drink more water 4️⃣ Reduce stress 5️⃣ Engage in regular sleeping habits 6️⃣ Strength train using primarily compound movements 3-4 times a week . #cardio #hiit #fatloss #transformation #progress #fatlosstips #fitfood #dietblog #healthyeating #fitfam #dietingtips #mealplanning #mealplan #mealprep #healthyhabits #iifym #calories #fitchick #fitness #workout #gym #diet #carbs #water #protein #exercise #fitness #gym #fit #workout #fitfam #health #bodybuilding at Life Time Athletic - CityCentre

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💡 SUSHI ON A DIET 💡 Great post by @syattfitness . 🍣Even though sushi is wicked healthy and good for you and blah blah blah, it's verrrrry easy to toss down a ton of calories without realizing it. And that's the issue most people struggling to lose the last bit of stubborn fat face - eating very "healthy" but not losing fat. This is one major reason why.
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Keep in mind, I purposefully did NOT use a red x (❌) or green check (✅) to symbolize the "right" choices. Instead I said, "less of this" and "more of this." Because I'm NOT saying you can't eat these things. In fact, look at my story and you'll see I'm eating maki rolls right now.
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🍱I AM saying you should be aware of what makes up the majority of your order. Because things like dumplings, maki, and tempura are verrry high cal/low protein. Whereas edamame, sashimi, and miso soup are verrrry low calorie/high protein. And if you eat sushi regularly (and/or in large amounts) sticking to mainly the right side of this image can help you stay on track and fill you up for far fewer calories.
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🍙That's it. That's all I'm saying. Nothing on this picture is inherently bad for you and I honestly encourage you to have all of it in moderation. Because life is too damn short not to enjoy yourself.
. #cardio #hiit #fatloss #transformation #progress #fatlosstips #fitfood #dietblog #healthyeating #fitfam #dietingtips #mealplanning #mealplan #mealprep #healthyhabits #iifym #calories #fitchick #fitness #workout #gym #diet #carbs #water #protein #exercise #fitness #gym #fit #workout #fitfam #health #bodybuilding at Life Time Athletic - CityCentre

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🍟 FRIES 🍟 Great post by @caloriefixes . It would be ridiculous if I posted this implying that we should never eat McDonald's fries ever again! They’re world famous, and for a good reason: they ARE delicious! But maybe this picture shows just why they are so tasty.. The number of ingredients are through the roof and perhaps surprising? 😬
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McDonald's is going to be around for a long time..but these Homemade, 3 ingredient fries could be a healthy alternative sometimes..What do you think?
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🥔Homemade Fries Recipe:
So easy to make, I make them all the time!
•Chop potatoes into 'french fry' shapes, par boil for 10 minutes.
•Drain or just pat dry.
•Then either add 1 an oil spray and put in the oven or add some sunflower oil to a frying pan and lightly fry each side until cooked.
•Add desired seasoning. . #cardio #hiit #fatloss #transformation #progress #fatlosstips #fitfood #dietblog #healthyeating #fitfam #dietingtips #mealplanning #mealplan #mealprep #healthyhabits #iifym #calories #fitchick #fitness #workout #gym #diet #carbs #water #protein #exercise #fitness #gym #fit #workout #fitfam #health #bodybuilding at Life Time Athletic - CityCentre

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💡 WOMEN LIFTING WEIGHTS 💡 . On a serious note, stop letting the weights intimidate you. Do a little more research or consult a professional. . 👸Not only does it ACTUALLY get you toned, lifting weights does so much more for you than just the things you think about (increase bone density, improve metabolism, and so much more) but it does things for you mentally that can't be achieved through many other means. Lifting weights, in my opinion, can be the number one way to improve your confidence. . 💅Women don't have the same hormones men have. Women can put on muscle, just not near the same amount as a man. When you see a female bodybuilder and she's absolutely jacked, that's due to years and years of training and possible steroids. Steroids increase hormone levels which creates more muscle mass.
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💃Plus, to get "bulky" you must also be eating in a large calorie surplus. So overeating + steroids will get you to look like the female version of the hulk if that's what you want. . #cardio #hiit #fatloss #transformation #progress #fatlosstips #fitfood #dietblog #healthyeating #fitfam #dietingtips #mealplanning #mealplan #mealprep #healthyhabits #iifym #calories #fitchick #fitness #workout #gym #diet #carbs #water #protein #exercise #fitness #gym #fit #workout #fitfam #health #bodybuilding at Life Time Athletic - CityCentre

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💡 GRILLED CHICKEN VS CHICKEN DELUXE 💡 Great post by @austin_pohlen
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Since we know that you lose weight by being in a calorie deficit, making smart calorie choices is important. My goal with this is to show that you can make smarter nutrition choices so you can use those extra calories on something else. If you want the damn chicken deluxe sandwich and you have room to fill with calories, then get it! The grilled sandwich is relatively lower in calories and more macro friendly.
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Substituting grilled instead of fried is going to save you calories a majority of the time. Such a small change that can have a positive impact on your goals. Finding ways to make it easier to stay in a calorie deficit is just so so important.
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☺️If you know of anyone who could benefit from this, tag them below ⬇️💪💪 . #cardio #hiit #fatloss #transformation #progress #fatlosstips #fitfood #dietblog #healthyeating #fitfam #dietingtips #mealplanning #mealplan #mealprep #healthyhabits #iifym #calories #chickfila #fitness #workout #gym #diet #carbs #water #protein #exercise #fitness #gym #fit #workout #fitfam #health #bodybuilding at Life Time Athletic - CityCentre

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💡 HOW TO STOP BLOATING 💡 Great post by @syattfitness
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There are mannnyyyyyyyyyyyy possible reasons for why you may be getting bloated. And it's impossible for me to tell you what, exactly, is causing it. And for that reason, if you find yourself chronically bloated, you 100% should speak to your doctor (and I encourage you to ask them about IBS and to check for any food intolerances because those are common culprits).
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First thing I'd say is quit eating raw veggies and start cooking them. Along those lines, it's smart to reduce (or eliminate) cruciferous veggies because, if you're prone to bloating, they can wreak havoc on your stomach. If you don't know what "cruciferous vegetables" are, you can type those 2 words right into the Google machine and it will tell you, literally, everything you could ever want to know.
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Sipping hot water and/or tea is another of my favorite charms that works *really* well. I'm not 100% sure why but, if I had to guess, it makes it easier for the food to be broken down and digested without getting "stuck" and sitting there.
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As for the rest, eating smaller/more frequent meals can help with digestion. Probiotics & digestive enzymes get solid reviews but don't work for everyone or everything. Sugar alcohols affect everyone differently but, for what it's worth, I've seen them cause a metric eff ton of bloating in *a lot* of people (myself included) so just be aware. And when in doubt, going on a light walk or bike or doing any low intensity cardio can work wonders in reducing the bloat. . #cardio #hiit #fatloss #transformation #progress #fatlosstips #fitfood #dietblog #healthyeating #fitfam #dietingtips #mealplanning #mealplan #mealprep #healthyhabits #iifym #calories #fitchick #fitness #workout #gym #diet #carbs #water #protein #exercise #fitness #gym #fit #workout #fitfam #health #bodybuilding at Life Time Athletic - CityCentre

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Try these exercises for your glutes, 30 second rest between reps - 60 second rest between sets.
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Like and save this for your next workout. You can do these exercises anywhere! 💪 . #cardio #hiit #fatloss #transformation #progress #fatlosstips #fitfood #dietblog #healthyeating #fitfam #dietingtips #mealplanning #mealplan #mealprep #healthyhabits #iifym #calories #fitchick #fitness #workout #gym #diet #carbs #water #protein #exercise #fitness #gym #fit #workout #fitfam #health #bodybuilding at Life Time Athletic - CityCentre

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💡 CHECK THIS 💡 Great post by @chadhargrove1 . Ever tried to diet and lose weight while totally staying away from any "bad foods"? Didn't go well, did it?
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Truth is, it probably never will. Unless you're planning to isolate yourself from friends, never eat out, enjoy life to its fullest and overall be a pretty odd person. You're normal -- okay, you're probably a little weird -- and you have some weirdish but normal friends...and you like to drink some and enjoy food that tastes way to good -- like most people do.
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Truth is, you can do this and drop all the weight you want. You can get into really great shape and have your favourite foods too. Just not all the time.
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80% of the time, or 80% of your calories, you should be getting quality whole foods.. They'll fill you up, keep you healthy and energetic and the protein sources will feed the muscles. 20% of the time, lighten up a bit. Usually best saved for social occassions because that's when you want the overly good food or drinks -- to make these occassions even better.
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The tub of Ben and Jerry's, the bag of chips while watching Netflix a few times a week? That isn't serving much of a purpose. Get it right 80% so you can have more freedom the rest. . #cardio #hiit #fatloss #transformation #progress #fatlosstips #fitfood #dietblog #healthyeating #fitfam #dietingtips #mealplanning #mealplan #mealprep #healthyhabits #iifym #calories #fitchick #fitness #workout #gym #diet #carbs #water #protein #exercise #fitness #gym #fit #workout #fitfam #health #bodybuilding at Life Time Athletic - CityCentre

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