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#caloriesinvscaloriesout medias

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Caught this guy going for a swim 🏊‍♂️ in the Emerge❗️Do you like Emerge as much as Mr 🧝‍♂️⁉️ Winner Of this weeks Elf finding is
• 9864654 • | NICK |  FREE bottle of EMERGE COTTON 🍭 🤩
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Swing by now through Sunday to find him and get a raffle ticket! This week win a FREE 🤩 bottle of our #1 seller Cleanse & Lean 🙌🏼
Caught this guy going for a swim 🏊‍♂️ in the Emerge❗️Do you like Emerge as much as Mr 🧝‍♂️⁉️ Winner Of this weeks Elf finding is • 9864654 • | NICK | FREE bottle of EMERGE COTTON 🍭 🤩 - Swing by now through Sunday to find him and get a raffle ticket! This week win a FREE 🤩 bottle of our #1  seller Cleanse & Lean 🙌🏼
*FAT BURNERS*

Over-the-counter fat burner supplements dont work, well even if they did and lets say by 5% or 10%. They are still not worth the investment.

All they do is rip you off your hard earned money. If it was that easy to burn off fat by taking o-t-c pills, everyone having them would've been roaming around with raging 6-packs.

Let me give you a 5-step Fat burner formula that works all the time;

1.Maintain a decent caloric deficit.
2.Eat enough protein.
3.Strength-train atleast 3 x a week.
4.Do some cardio.
5.Be active.

Almost always, the answer lies in simplicity.

Oh, but you are still wondering about the post's relationship with the pic? 
Never mind, thats just for attention. ;) #fatloss #fatburner #caloriesinvscaloriesout #nutritionsimplified #getyourbasicsright #nutritioncoach #personaltrainer #flexibledieting #karachifit #instafit #fitpakistan #weightlosstips #health
*FAT BURNERS* Over-the-counter fat burner supplements dont work, well even if they did and lets say by 5% or 10%. They are still not worth the investment. All they do is rip you off your hard earned money. If it was that easy to burn off fat by taking o-t-c pills, everyone having them would've been roaming around with raging 6-packs. Let me give you a 5-step Fat burner formula that works all the time; 1.Maintain a decent caloric deficit. 2.Eat enough protein. 3.Strength-train atleast 3 x a week. 4.Do some cardio. 5.Be active. Almost always, the answer lies in simplicity. Oh, but you are still wondering about the post's relationship with the pic? Never mind, thats just for attention. ;) #fatloss  #fatburner  #caloriesinvscaloriesout  #nutritionsimplified  #getyourbasicsright  #nutritioncoach  #personaltrainer  #flexibledieting  #karachifit  #instafit  #fitpakistan  #weightlosstips  #health 
Always heading into a gym session with a plan of what I want to do! Nothing more satisfying then ticking off everything and recording what weight I’ve lifted💃🏻
#onwardsandupwards👆 #strongnotskinny #caloriesinvscaloriesout #weightlossjourney #gymmotivation #strongwomen #gymjunkie #backontrack #breakupkickbutt
Hello!😎🤙🏻 Well, as i said yesterday in my stories today i will have "healthy" 3K kcals cheatmeal! It was AMAZING! I had such menu when i was eating 2.5K kcals to lose fat but currently i'm sitting on about 2K kcals to lose some fat rapidly and today's dinner was BIG even for me😂

Today's CHEATdinner
1. 2 giant hashbrowne'd (is it even a word?🤔😂) cheesy-chickenburgers stuffed with eggs and my fav BBQ sauce.🍔🍔
2. 1 X-tra giant chicken WRAP🌯
3. 1/2 of ham-pizza🍕
4. Almost 1lb of "fat-free" oven baked fries🍟
5. 75 of sour jelly worms as a dessert😂 ⭕Calories 2679
⭕P 184
⭕C 316
⭕F 80
Almost 3K kcals in one sitting and it was toooooo easy for me😎🤙🏻 Also, today i didn't exist and ate some ice-cream for lunch 🐷🍦(500 kcals)

Total kcsls for today: 3133 (about my maintenance level)
🔴P 193/C 359/ F107.

MyFitnessPal acc : vladrepka

What is your maintenance level?🏋️‍♂️ #blakespiration #theblakediet #burgers #IF #omad #foodies #baconcheeseburger
#burgerandfries #intermittentfasting
#carbs #pretzels #bread
#foodiesofinstagram #gourmandise
#caloriesinvscaloriesout #jamieclub🤘🏼
#health #protein #fitfrenchies
#petitdejeuner #burgerlove
#homemadefastfood
#фудпорн #delicious
#iifymrecipes #ппужин
#здоровоепитание 
#непп #интуитивноепитание 
#ifitfitsyourmacros
Hello!😎🤙🏻 Well, as i said yesterday in my stories today i will have "healthy" 3K kcals cheatmeal! It was AMAZING! I had such menu when i was eating 2.5K kcals to lose fat but currently i'm sitting on about 2K kcals to lose some fat rapidly and today's dinner was BIG even for me😂 Today's CHEATdinner 1. 2 giant hashbrowne'd (is it even a word?🤔😂) cheesy-chickenburgers stuffed with eggs and my fav BBQ sauce.🍔🍔 2. 1 X-tra giant chicken WRAP🌯 3. 1/2 of ham-pizza🍕 4. Almost 1lb of "fat-free" oven baked fries🍟 5. 75 of sour jelly worms as a dessert😂 ⭕Calories 2679 ⭕P 184 ⭕C 316 ⭕F 80 Almost 3K kcals in one sitting and it was toooooo easy for me😎🤙🏻 Also, today i didn't exist and ate some ice-cream for lunch 🐷🍦(500 kcals) Total kcsls for today: 3133 (about my maintenance level) 🔴P 193/C 359/ F107. MyFitnessPal acc : vladrepka What is your maintenance level?🏋️‍♂️ #blakespiration  #theblakediet  #burgers  #IF  #omad  #foodies  #baconcheeseburger  #burgerandfries  #intermittentfasting  #carbs  #pretzels  #bread  #foodiesofinstagram  #gourmandise  #caloriesinvscaloriesout  #jamieclub 🤘🏼 #health  #protein  #fitfrenchies  #petitdejeuner  #burgerlove  #homemadefastfood  #фудпорн  #delicious  #iifymrecipes  #ппужин  #здоровоепитание  #непп  #интуитивноепитание  #ifitfitsyourmacros 
I'm really missing summer these days. I'm built for the heat and love it. Counting down the days to Mexico!!
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#igfitness #workingonit #athomeworkouts #kschickfitness #personaltrainer
#blogger #burningcalories #caloriesinvscaloriesout #weightmachine #girlswholift #fitgirls #fitchicks #missingsummer #sunshineseeker #hotvacationcountdown
So....with all of the low calorie ice cream now in shops, @judesicecream have brought out this and it is soooo good 👌🏻Still the amazing taste and texture but only 320 calories per tub 🙏 So if you are watching your calories, you can still enjoy a weekend treat 🙋🏻‍♀️How’s that for a calorie hack 👍🏻
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#judesicecream #icecream #saltedcaramel #caloriesinvscaloriesout #caloriedeficit #eat #balance #fatloss #caloriehack #foodhacks #foodie
Last Nites Blizzard Burgers 🍔 
Calories • 3398
Carbs • 241
Fat • 177
Fiber • 27
Protein • 203
#blakespiration #theblakediet #foodie #burgers #nycfood #foodgasm #foodies #omad #IF #intermittentfasting #carbs #burgersandfries #foodiesofinstagram #foodporn #caloriesinvscaloriesout #jamieclub🤘🏼
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EXPLOSIVE HIT OUT || Save this one and blast it out over the festive period, burning through the calories in only 30 minutes 😤⁣⁣
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Here’s the circuit (no rest)👇🏻⁣⁣
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1. Watt bike x 1 minute @ 8/10 intensity staying above 375 watts ⁣⁣
2. Kettle bell swings x 20 (I chose a 32kg KB) ⁣⁣
3. Plyo push ups x 12-16 ⁣⁣
4. Dead ball lateral slams x 16 ⁣⁣
5. Knee tucks x 12 ⁣⁣
6. Jump rope x 1 minute active recovery (easy) ⁣⁣
Aim for 5 rounds with minimal rest! ⁣⁣
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Enjoy those parties but remember to give back to your body! ✌🏻⁣⁣
⁣ EXPLOSIVE HIT OUT || Save this one and blast it out over the festive period, burning through the calories in only 30 minutes 😤⁣⁣ ⁣⁣ Here’s the circuit (no rest)👇🏻⁣⁣ ⁣⁣ 1. Watt bike x 1 minute @ 8/10 intensity staying above 375 watts ⁣⁣ 2. Kettle bell swings x 20 (I chose a 32kg KB) ⁣⁣ 3. Plyo push ups x 12-16 ⁣⁣ 4. Dead ball lateral slams x 16 ⁣⁣ 5. Knee tucks x 12 ⁣⁣ 6. Jump rope x 1 minute active recovery (easy) ⁣⁣ Aim for 5 rounds with minimal rest! ⁣⁣ ⁣⁣ Enjoy those parties but remember to give back to your body! ✌🏻⁣⁣
Smoked Gouda & Cheddar Bacon Blizzard Burgers 🍔 Onion Rings & Fries on the side 
#blakespiration #theblakediet #burgers #IF #omad #foodies #baconcheeseburger #burgerandfries #intermittentfasting #carbs #pretzels #bread #foodiesofinstagram #food #caloriesinvscaloriesout #jamieclub🤘🏼
Not the best day, I ended up having a cuppa and some biscuits before bed 🙈 Tomorrow will be better 😊 #weightlossjourney #weightloss #caloriecounting #calories #calorieintake #caloriedeficit #caloriesinvscaloriesout #fitbit #notthebestday #tomorrowwillbebetter
Had an awesome workout today! Warmed up with vacuuming 😆 then 30 minutes of Zumba and 3 rounds of a leg focused circuit that included some core and shoulders. 💣💦🔥🔥
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#igfitness #workingonit #upperbody #gunshow #babyguns #athomeworkouts #kschickfitness #personaltrainer #burningcalories #caloriesinvscaloriesout #weightmachine #girlswholift #fitgirls #fitchicks #circuittraining #fitnessselfie
Important message from @sam_xceedfit on how to figure out if you’re UNDER EATING or not! Save this & tag a friend who needs to know!
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💥How can you tell if you’re Under Eating by @sam_xceedfit💥
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🥙I had a new online coaching client from the US start with me over the weekend. During our consultation over the phone, she brought up a number of issues to do with her sleep being poor and energy being low, which isn’t good for anyone, never mind her, who works all day on her feet in a highly active job
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🍲Now one of the major factors of poor sleep, energy and recovery, which leads to results not being achieved, is just not eating enough. I promise you, it’s very rare I come across someone who actually consumes too many calories on a daily basis (food binges are common as a result of under eating though). Often I work with a lot of people, women especially, where the first step is to get them eating more
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🏋️‍♂️If I can have a client who’s getting better sleep and has more energy, they’re going to be able to train harder, recover more efficiently and ultimately, lose body fat and reach their goals. Win win!
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🥗So how do you know if you’re under eating. It doesn’t actually take a nutrition expert to figure this out. Look at the infographic and see if you fit into the top line the majority of the time (not just the odd day). If you do then you may need to increase your calories slightly and see how you feel. Use a calorie tracker to get a better idea too
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🙈Remember, just because most of society is tired all the time, stressed and looks and feels like crap, doesn’t mean it’s ‘normal’ and you can’t do anything about it! Don’t be a sheep 🐑 .
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❓Drop your questions below and feel free to share this post 😀
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#flexibledieter #ifitfitsyourmacros #flexibledietinglifestyle #calorieburn #caloriedeficit #caloriesinvscaloriesout #dietcoach #burningcalories #dietandexercise #diethelp #nutritiontips #nutritioncoach #nutritionplan #nutritionfirst #surefatloss
Important message from @sam_xceedfit on how to figure out if you’re UNDER EATING or not! Save this & tag a friend who needs to know! . 💥How can you tell if you’re Under Eating by @sam_xceedfit💥 . . 🥙I had a new online coaching client from the US start with me over the weekend. During our consultation over the phone, she brought up a number of issues to do with her sleep being poor and energy being low, which isn’t good for anyone, never mind her, who works all day on her feet in a highly active job . . 🍲Now one of the major factors of poor sleep, energy and recovery, which leads to results not being achieved, is just not eating enough. I promise you, it’s very rare I come across someone who actually consumes too many calories on a daily basis (food binges are common as a result of under eating though). Often I work with a lot of people, women especially, where the first step is to get them eating more . . 🏋️‍♂️If I can have a client who’s getting better sleep and has more energy, they’re going to be able to train harder, recover more efficiently and ultimately, lose body fat and reach their goals. Win win! . . 🥗So how do you know if you’re under eating. It doesn’t actually take a nutrition expert to figure this out. Look at the infographic and see if you fit into the top line the majority of the time (not just the odd day). If you do then you may need to increase your calories slightly and see how you feel. Use a calorie tracker to get a better idea too . . 🙈Remember, just because most of society is tired all the time, stressed and looks and feels like crap, doesn’t mean it’s ‘normal’ and you can’t do anything about it! Don’t be a sheep 🐑 . . ❓Drop your questions below and feel free to share this post 😀 . #flexibledieter  #ifitfitsyourmacros  #flexibledietinglifestyle  #calorieburn  #caloriedeficit  #caloriesinvscaloriesout  #dietcoach  #burningcalories  #dietandexercise  #diethelp  #nutritiontips  #nutritioncoach  #nutritionplan  #nutritionfirst  #surefatloss 
#weightlossstack 🤩 Purchase 💲this stack and receive the LIQUICARN for FREE❗️
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♦️EMERGE - Promoted weight loss | energy | appetite suppressant | mood enhancer | focus/alertness
♦️CLEANSE & LEAN - Promotes regularity | water loss | bloating
♦️LIQUICARN - transfers fat into the mitochondria | burns fat | sweat 💦
♦️CLA - Shrinks fat cells | breaks up stubborn fat
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STOP 🛑 ON BY FOR MOR INFO 🙌🏼😃
#weightlossstack  🤩 Purchase 💲this stack and receive the LIQUICARN for FREE❗️ - ♦️EMERGE - Promoted weight loss | energy | appetite suppressant | mood enhancer | focus/alertness ♦️CLEANSE & LEAN - Promotes regularity | water loss | bloating ♦️LIQUICARN - transfers fat into the mitochondria | burns fat | sweat 💦 ♦️CLA - Shrinks fat cells | breaks up stubborn fat - STOP 🛑 ON BY FOR MOR INFO 🙌🏼😃
⚠️FREE CALORIE CALCULATOR-link in our bio👆🏽⚠️
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Perfect visual of CICO by @maxweberfit:
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"💥 Calories “in” vs. Calories “out”
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Let’s start with this… 👀
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✨ Yes. Calories “in” vs. Calories “out” is an oversimplification of sorts, but calories are still what matter most in order to lose weight.
⠀⠀
And as I showed you in the above infographic, when people eat fewer calories they lose weight and when they eat more calories they gain weight.
⠀⠀
🔸 This is outlined in The Energy Balance Equation:
⠀⠀
𝙲𝚊𝚕𝚘𝚛𝚒𝚎𝚜 “𝚒𝚗” - 𝙲𝚊𝚕𝚘𝚛𝚒𝚎𝚜 “𝚘𝚞𝚝” = 𝚆𝚎𝚒𝚐𝚑𝚝 𝚐𝚊𝚒𝚗𝚎𝚍/𝚕𝚘𝚜𝚝
⠀⠀
And generally speaking, +/- 500 calories per day equates to roughly 1 pound of weight gain/loss per week.
⠀⠀
🍏 It’s also true that different foods affect our bodies in different ways and provide out bodies with different micronutrients (very important for overall health).
⠀⠀
Different types of foods also make it more or less difficult to adhere to a calorie deficit or calorie surplus based on their calorie density, satiety value and overall nutrient profile.
⠀⠀
💥 The bottom line is that no matter how clean or how flexible your diet is currently, Calories “in” vs. Calories “out” is a mandatory component for changes in bodyweight and body composition.
⠀⠀
Lastly, if you are struggling with how many calories you should be eating per day for your goals, leave me a comment down below!”
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#calories #caloriesinvscaloriesout #fitnessjourney #caloriecontrol #caloriecounting #countingcalories #caloriedeficit #caloriecounter #caloriecount #iifym #flexibledieting #flexibledietinglifestyle #flexiblediet #macros #fatloss #weightloss #weightlossjourney #fatlossjourney #fitnesslife #fitfam #fitspo #nutrition #nutritioncoach
⚠️FREE CALORIE CALCULATOR-link in our bio👆🏽⚠️ - Perfect visual of CICO by @maxweberfit: - "💥 Calories “in” vs. Calories “out” ⠀⠀ Let’s start with this… 👀 ⠀⠀ ✨ Yes. Calories “in” vs. Calories “out” is an oversimplification of sorts, but calories are still what matter most in order to lose weight. ⠀⠀ And as I showed you in the above infographic, when people eat fewer calories they lose weight and when they eat more calories they gain weight. ⠀⠀ 🔸 This is outlined in The Energy Balance Equation: ⠀⠀ 𝙲𝚊𝚕𝚘𝚛𝚒𝚎𝚜 “𝚒𝚗” - 𝙲𝚊𝚕𝚘𝚛𝚒𝚎𝚜 “𝚘𝚞𝚝” = 𝚆𝚎𝚒𝚐𝚑𝚝 𝚐𝚊𝚒𝚗𝚎𝚍/𝚕𝚘𝚜𝚝 ⠀⠀ And generally speaking, +/- 500 calories per day equates to roughly 1 pound of weight gain/loss per week. ⠀⠀ 🍏 It’s also true that different foods affect our bodies in different ways and provide out bodies with different micronutrients (very important for overall health). ⠀⠀ Different types of foods also make it more or less difficult to adhere to a calorie deficit or calorie surplus based on their calorie density, satiety value and overall nutrient profile. ⠀⠀ 💥 The bottom line is that no matter how clean or how flexible your diet is currently, Calories “in” vs. Calories “out” is a mandatory component for changes in bodyweight and body composition. ⠀⠀ Lastly, if you are struggling with how many calories you should be eating per day for your goals, leave me a comment down below!” - #calories  #caloriesinvscaloriesout  #fitnessjourney  #caloriecontrol  #caloriecounting  #countingcalories  #caloriedeficit  #caloriecounter  #caloriecount  #iifym  #flexibledieting  #flexibledietinglifestyle  #flexiblediet  #macros  #fatloss  #weightloss  #weightlossjourney  #fatlossjourney  #fitnesslife  #fitfam  #fitspo  #nutrition  #nutritioncoach 
💢 @americanmetabolix new shipment 🚚 has arrived 📦 -
Greens Plus is an all-natural, organic super greens supplement packed with 4 full servings of Greens🥦🥒, Fruits🍒🍓🍉 and Fiber 🥗 It's perfect for those on the Ketogenic Diet with only 1.3g net carbs!
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Throw this in your favorite morning smoothie or take it by itself! Also contains a Pre and Probiotic 🙌🏼💚
💢 @americanmetabolix new shipment 🚚 has arrived 📦 - Greens Plus is an all-natural, organic super greens supplement packed with 4 full servings of Greens🥦🥒, Fruits🍒🍓🍉 and Fiber 🥗 It's perfect for those on the Ketogenic Diet with only 1.3g net carbs! - Throw this in your favorite morning smoothie or take it by itself! Also contains a Pre and Probiotic 🙌🏼💚
Is your goal to lose weight? Ever hear the saying you can’t out exercise a bad diet? It’s 💯 percent truth. What does that mean? Simply that it doesn’t matter how much you workout out daily/weekly if your you’re calorie burn is less than your calorie intake you won’t lose any weight. I repeat..... if you’re burning less calories than you’re eating 🚫 weight loss won’t happen.
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It’s all about calories in vs calories out. This took me forever to understand as simple as it seems but I wasn’t educated as to how to make sure I was taking in less calories without having to starve myself or having to workout for endless hours a day (who the hell has time for that)
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You also want to make sure you’re getting the right amount of Protein, Carbs & Healthy fats. It can seem to be so confusing I know but it doesn’t have to be with our easy to follow workouts & meal plans. This is what I used almost 5 years ago to teach me about portion control & how to make sure I was getting the proper macro & micro nutrients in that I needed on a daily basis. It’s still what I do today to maintain my weight loss. If your goal is to lose weight in 2019 but you feel lost as to how to begin doing that then let’s chat.
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I promise the only thing you will regret is not starting sooner. Let’s get you on the right track to being fit & healthy in 2019.
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#weightlossjourney #weightlosstransformations #caloriesinvscaloriesout #noexcuses #fitnessmotivation #fitnessjourney #believeinyourself #becauseyoureworthit #overforty #momsofinstagram #militarymoms #militarywives #takecareofyourself #onelife #liveittothefullest #fitlife #inspiration #startwithwhatyouhave #empoweringwomen #saturdayvibes  #thisis44 #ificandothissocanyou #igfitnessgirls
Is your goal to lose weight? Ever hear the saying you can’t out exercise a bad diet? It’s 💯 percent truth. What does that mean? Simply that it doesn’t matter how much you workout out daily/weekly if your you’re calorie burn is less than your calorie intake you won’t lose any weight. I repeat..... if you’re burning less calories than you’re eating 🚫 weight loss won’t happen. - It’s all about calories in vs calories out. This took me forever to understand as simple as it seems but I wasn’t educated as to how to make sure I was taking in less calories without having to starve myself or having to workout for endless hours a day (who the hell has time for that) - You also want to make sure you’re getting the right amount of Protein, Carbs & Healthy fats. It can seem to be so confusing I know but it doesn’t have to be with our easy to follow workouts & meal plans. This is what I used almost 5 years ago to teach me about portion control & how to make sure I was getting the proper macro & micro nutrients in that I needed on a daily basis. It’s still what I do today to maintain my weight loss. If your goal is to lose weight in 2019 but you feel lost as to how to begin doing that then let’s chat. - I promise the only thing you will regret is not starting sooner. Let’s get you on the right track to being fit & healthy in 2019. - #weightlossjourney  #weightlosstransformations  #caloriesinvscaloriesout  #noexcuses  #fitnessmotivation  #fitnessjourney  #believeinyourself  #becauseyoureworthit  #overforty  #momsofinstagram  #militarymoms  #militarywives  #takecareofyourself  #onelife  #liveittothefullest  #fitlife  #inspiration  #startwithwhatyouhave  #empoweringwomen  #saturdayvibes  #thisis44  #ificandothissocanyou  #igfitnessgirls 
Forgot to upload this last night 🤦 Yesterday's calorie intake... #weightlossjourney #weightloss #caloriecounting #calories #caloriedeficit #calorieintake #caloriesinvscaloriesout #fitbit
💥How can you tell if you’re Under Eating by @sam_xceedfit💥
.
.
🥙I had a new online coaching client from the US start with me over the weekend. During our consultation over the phone, she brought up a number of issues to do with her sleep being poor and energy being low, which isn’t good for anyone, never mind her, who works all day on her feet in a highly active job
.
.
🍲Now one of the major factors of poor sleep, energy and recovery, which leads to results not being achieved, is just not eating enough. I promise you, it’s very rare I come across someone who actually consumes too many calories on a daily basis (food binges are common as a result of under eating though). Often I work with a lot of people, women especially, where the first step is to get them eating more
.
.
🏋️‍♂️If I can have a client who’s getting better sleep and has more energy, they’re going to be able to train harder, recover more efficiently and ultimately, lose body fat and reach their goals. Win win!
.
.
🥗So how do you know if you’re under eating. It doesn’t actually take a nutrition expert to figure this out. Look at the infographic and see if you fit into the top line the majority of the time (not just the odd day). If you do then you may need to increase your calories slightly and see how you feel. Use a calorie tracker to get a better idea too
.
.
🙈Remember, just because most of society is tired all the time, stressed and looks and feels like crap, doesn’t mean it’s ‘normal’ and you can’t do anything about it! Don’t be a sheep 🐑 .
.
❓Drop your questions below and feel free to share this post 😀
.
.
Feel free to send me a DM to discuss how I can coach you to eat properly for your body, in order to tone up, lose body fat and get your best body ever 😀
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#eatcleantrainhard #flexibledieter #ifitfitsyourmacros #flexibledietinglifestyle #calorieburn #caloriedeficit #caloriesinvscaloriesout #dietcoach #burningcalories #dietandexercise #diethelp #nutritiontips #nutritioncoach #nutritionplan #nutritionfirst #dubaifoodie #personaltrainers #dubaifitfam #dubaifit #dubaipersonaltrainer #fitnessdubai #fitnessdxb #xceed #eatingtime
💥How can you tell if you’re Under Eating by @sam_xceedfit💥 . . 🥙I had a new online coaching client from the US start with me over the weekend. During our consultation over the phone, she brought up a number of issues to do with her sleep being poor and energy being low, which isn’t good for anyone, never mind her, who works all day on her feet in a highly active job . . 🍲Now one of the major factors of poor sleep, energy and recovery, which leads to results not being achieved, is just not eating enough. I promise you, it’s very rare I come across someone who actually consumes too many calories on a daily basis (food binges are common as a result of under eating though). Often I work with a lot of people, women especially, where the first step is to get them eating more . . 🏋️‍♂️If I can have a client who’s getting better sleep and has more energy, they’re going to be able to train harder, recover more efficiently and ultimately, lose body fat and reach their goals. Win win! . . 🥗So how do you know if you’re under eating. It doesn’t actually take a nutrition expert to figure this out. Look at the infographic and see if you fit into the top line the majority of the time (not just the odd day). If you do then you may need to increase your calories slightly and see how you feel. Use a calorie tracker to get a better idea too . . 🙈Remember, just because most of society is tired all the time, stressed and looks and feels like crap, doesn’t mean it’s ‘normal’ and you can’t do anything about it! Don’t be a sheep 🐑 . . ❓Drop your questions below and feel free to share this post 😀 . . Feel free to send me a DM to discuss how I can coach you to eat properly for your body, in order to tone up, lose body fat and get your best body ever 😀 . . #eatcleantrainhard  #flexibledieter  #ifitfitsyourmacros  #flexibledietinglifestyle  #calorieburn  #caloriedeficit  #caloriesinvscaloriesout  #dietcoach  #burningcalories  #dietandexercise  #diethelp  #nutritiontips  #nutritioncoach  #nutritionplan  #nutritionfirst  #dubaifoodie  #personaltrainers  #dubaifitfam  #dubaifit  #dubaipersonaltrainer  #fitnessdubai  #fitnessdxb  #xceed  #eatingtime 
TGIF - Ummm ... Pizza Hut & Salad ( tons of cookies and chocolates for 4am dessert call ) 😊
#theblakediet #blakespiration #IF #omad #foodie #intermittentfasting #pizza #salad #cheesybread #pizzahut #foodforthought #workingfortheweekend #caloriesinvscaloriesout #jamieclub🤘🏼
TGIF - the weekend prep . After the week I had , I can honestly say ( IM F#CKING ready for the weekend ) Pizza , donuts , chocolate, and icing 😊 . #tgif #theweekend #foodforthought #foodie #cookies #shopping #caloriesinvscaloriesout #jamieclub🤘🏼
⭕️3 ILIOPSOAS STRETCHES FOR STIFF HIP FLEXORS⭕️
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Strengthening the iliopsoas through direct work is going to be extremely beneficial to over come hip pain/stiffness of the muscle, just like mentioned in the earlier post. However, you want to include some stretching to it as well, especially if you're sitting all day long!
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Here are 3 great stretches you can do at home or anywhere else. As we've seen in the previous post, a repetitive flexion, extension and rotation of the Ileopsoas can lead to hip pain/stiffness & clicking, so asides from strengthening, we need to learn how to stretch and release the muscle.
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The pictures are self explanatory so I will save you time and won't bother explaining them in the caption. -
Anyway, because of its anatomical composition and insertion of the muscle, there's much more to know about the ileopsoas, so this is by no means "everything you need to know about it".
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Leave a like on the post, you know it doesn't hurt! ❤️
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🔥🔥🔥TAG somebody with tight hips!
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By: @pheasyque 💪🏼
⭕️3 ILIOPSOAS STRETCHES FOR STIFF HIP FLEXORS⭕️ - Strengthening the iliopsoas through direct work is going to be extremely beneficial to over come hip pain/stiffness of the muscle, just like mentioned in the earlier post. However, you want to include some stretching to it as well, especially if you're sitting all day long! - Here are 3 great stretches you can do at home or anywhere else. As we've seen in the previous post, a repetitive flexion, extension and rotation of the Ileopsoas can lead to hip pain/stiffness & clicking, so asides from strengthening, we need to learn how to stretch and release the muscle. - The pictures are self explanatory so I will save you time and won't bother explaining them in the caption. - Anyway, because of its anatomical composition and insertion of the muscle, there's much more to know about the ileopsoas, so this is by no means "everything you need to know about it". - Leave a like on the post, you know it doesn't hurt! ❤️ - 🔥🔥🔥TAG somebody with tight hips! - By: @pheasyque 💪🏼
Fell asleep last night before uploading this (again 🤦) and also forgot to take a photo of my tea. #weightlossjourney #weightloss #caloriecounting #calories #calorieintake #caloriedeficit #caloriesinvscaloriesout #fitbit
Eat more, weigh less 🤷🏻‍♀️.. Not questioning it, just enjoying every minute of it 😇
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#iifym #countingmacros #reversedieting #flexibledieting #eatmoreweighless #weworking #traineatworksleeprepeat #morninghitsession #f45training #caloriesinvscaloriesout #progressnotperfection #workhardeveryday #fitness #tanlifeisbetter #thefoxtan @thefoxtan @f45_training_cairnsinnerwest
The BEST Pure IGF Formula IN THE GAME💪🏼
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Velvet Antler Extract:  Many studies show that velvet from elk and deer antlers have many medical benefits. Deer antler velvet is an essential growth hormone called IGF-1. Growth hormone is naturally produced by the brain and liver, and determines how much our body's grow. IGF-1 is a key factor in how the body repairs itself. Athletes and fitness enthusiasts use deer antler as a performance enhancer, it is believed to heal cartilage and tendon injuries faster. It is also said to help increase endurance and strength while training. Velvet Antler is very promising in helping increasing recovery time.
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Key 🔑 Benefits of Pure IGF:
- Helps Improve Muscle Recovery*
- Helps Improve Fat Loss*
- Helps Reduce Fatigue*
- Helps Enhance Immune System*
- Helps Improve Muscle Growth*
- Supports Injury Healing*
- Supports Joint Health*
- Helps Combat Aging*
- Supports Healthy Libido*
- Supports Bone Density*
- Helps Reduce Stress*
The BEST Pure IGF Formula IN THE GAME💪🏼 - Velvet Antler Extract: Many studies show that velvet from elk and deer antlers have many medical benefits. Deer antler velvet is an essential growth hormone called IGF-1. Growth hormone is naturally produced by the brain and liver, and determines how much our body's grow. IGF-1 is a key factor in how the body repairs itself. Athletes and fitness enthusiasts use deer antler as a performance enhancer, it is believed to heal cartilage and tendon injuries faster. It is also said to help increase endurance and strength while training. Velvet Antler is very promising in helping increasing recovery time. - Key 🔑 Benefits of Pure IGF: - Helps Improve Muscle Recovery* - Helps Improve Fat Loss* - Helps Reduce Fatigue* - Helps Enhance Immune System* - Helps Improve Muscle Growth* - Supports Injury Healing* - Supports Joint Health* - Helps Combat Aging* - Supports Healthy Libido* - Supports Bone Density* - Helps Reduce Stress*
Absolutely smashed it today! Walking to and from my community placement is helping A LOT! 🙌🏻 over 18.5 k steps! 🚶🏽‍♀️💪🏻
Absolutely smashed it today! Walking to and from my community placement is helping A LOT! 🙌🏻 over 18.5 k steps! 🚶🏽‍♀️💪🏻
Lunch el desco! We have homemade soup and a roll, percect for this freezing Scottish weather.
I made the soup last night using a vegetable stew pack and half a butternut squash that I had in the fridge. Decided not to blend it like I usually do and I actually enjoyed it so much more.
I was called into work last minute so its really handy that I had already prepped this and didnt have to go buy a dry boring sandwich at Morrisons again. 
#calorie #calories #lunch #soup #winterfood #cosyfood #caloriedeficit #caloriesinvscaloriesout #mfp #myfitnesspal #lowcalorie #lowcalories #lowcaloriemeals #lowcalorierecipes #weightloss #weightlosstransformation #1200isplenty #1200caloriesaday
Lunch el desco! We have homemade soup and a roll, percect for this freezing Scottish weather. I made the soup last night using a vegetable stew pack and half a butternut squash that I had in the fridge. Decided not to blend it like I usually do and I actually enjoyed it so much more. I was called into work last minute so its really handy that I had already prepped this and didnt have to go buy a dry boring sandwich at Morrisons again. #calorie  #calories  #lunch  #soup  #winterfood  #cosyfood  #caloriedeficit  #caloriesinvscaloriesout  #mfp  #myfitnesspal  #lowcalorie  #lowcalories  #lowcaloriemeals  #lowcalorierecipes  #weightloss  #weightlosstransformation  #1200isplenty  #1200caloriesaday 
This is what happens when im allowed to cook it ain't pretty but it's manly meaty goodness!  Pork medallions seasoned with my own secret bbq rub. Seasoned fries and mixed veg, plus gravey for pouring and dipping.
#Getstrong  #fatlossjourney #healthyfood #lifestylechange  #weightlossjourney #foodie #eatlessmovemore #tastyfood #gethealthy #healthylifestyle #eatclean #healthyeating  #getfit #caloriecounting #caloriesinvscaloriesout #lifestylechange #extremefatloss #formerlyobese #attackfat #fuckbeingfat #naturalweightloss #workforchange #o2barmy
This is what happens when im allowed to cook it ain't pretty but it's manly meaty goodness! Pork medallions seasoned with my own secret bbq rub. Seasoned fries and mixed veg, plus gravey for pouring and dipping. #Getstrong   #fatlossjourney  #healthyfood  #lifestylechange   #weightlossjourney  #foodie  #eatlessmovemore  #tastyfood  #gethealthy  #healthylifestyle  #eatclean  #healthyeating   #getfit  #caloriecounting  #caloriesinvscaloriesout  #lifestylechange  #extremefatloss  #formerlyobese  #attackfat  #fuckbeingfat  #naturalweightloss  #workforchange  #o2barmy 
All Calories Count, No Matter How "Clean" They Are!🤣
📸 @tjmrobertson 👈
What even is Clean Eating? A diet loaded with fruits, vegetables & good quality protein sources? That sounds like NORMAL eating to me. AKA being an adult🤣
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All clean eating does is demonise certain foods for being "dirty" making you feel guilty about eating them. There are no bad foods in isolation, just bad diets & there should be no guilt or shame attached to eating any foods.
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But the point of this post is to clarify that no matter how great you think your diet is, how clean the foods are that you eat and much health you are consuming, you CAN & WILL gain fat if you eat too many of these clean, healthy calories.
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If you are currently eating nothing but kale, grilled organic chicken and quinoa (firstly I feel sorry for you) AND have gained weight or not lost any weight, then you are eating TOO MUCH.
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A Calorie Deficit = Weight Loss. Regardless of the source of these calories. When energy OUT exceeds energy IN i.e. a calorie deficit, a state of negative energy balance occurs and the consequence is a loss of body mass, 60-80% usually coming from fat. Simple laws of thermodynamics, eat less than you burn & you’ll “tap into” stored energy within adipose tissue.
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Weight gain however requires a POSITIVE energy imbalance over & above that required for normal growth and development REGARDLESS of what food & how many meals you eat. Correct, individual foods don’t govern body MASS changes, the amount of energy that your diet provides does i.e. total caloric intake.
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Now, Before haters lose their minds, this doesn’t mean that type of calories or macros aren’t important if you want to MAXIMISE results. Macro composition (protein especially) has shown to greatly benefit body COMPOSITION & sufficient micronutrients are also required to maximise performance & overall health - All Calories ARE EQUAL, but all Nutrients ARE NOT.
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📸 @tjmrobertson 👈
All Calories Count, No Matter How "Clean" They Are!🤣 📸 @tjmrobertson 👈 What even is Clean Eating? A diet loaded with fruits, vegetables & good quality protein sources? That sounds like NORMAL eating to me. AKA being an adult🤣 - All clean eating does is demonise certain foods for being "dirty" making you feel guilty about eating them. There are no bad foods in isolation, just bad diets & there should be no guilt or shame attached to eating any foods. - But the point of this post is to clarify that no matter how great you think your diet is, how clean the foods are that you eat and much health you are consuming, you CAN & WILL gain fat if you eat too many of these clean, healthy calories. - If you are currently eating nothing but kale, grilled organic chicken and quinoa (firstly I feel sorry for you) AND have gained weight or not lost any weight, then you are eating TOO MUCH. - A Calorie Deficit = Weight Loss. Regardless of the source of these calories. When energy OUT exceeds energy IN i.e. a calorie deficit, a state of negative energy balance occurs and the consequence is a loss of body mass, 60-80% usually coming from fat. Simple laws of thermodynamics, eat less than you burn & you’ll “tap into” stored energy within adipose tissue. - Weight gain however requires a POSITIVE energy imbalance over & above that required for normal growth and development REGARDLESS of what food & how many meals you eat. Correct, individual foods don’t govern body MASS changes, the amount of energy that your diet provides does i.e. total caloric intake. - Now, Before haters lose their minds, this doesn’t mean that type of calories or macros aren’t important if you want to MAXIMISE results. Macro composition (protein especially) has shown to greatly benefit body COMPOSITION & sufficient micronutrients are also required to maximise performance & overall health - All Calories ARE EQUAL, but all Nutrients ARE NOT. - 📸 @tjmrobertson 👈
Have you dropped your calories too much? 🥬
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This is the classic number 1 reason why people get stuck in a weight loss plateau. Going to hard too soon and thinking you can sustain the diet of a small child is frankly ridiculous. The quick fix mindset is not the solution for long term weight loss
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But let’s say you have done it and you’re currently stuck on 1000-1200 calories and not losing anymore weight, what do you think happens next? You can’t go further down, so you have no choice but to bring calories back up slowly
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I do this a lot with my clients who have a history of restrictive eating and lathe calorie deficits. The best thing is when increasing calories and combining it with proper weight training, we see an increase in energy, intensity, muscle mass, more toned body shape, less hunger, better sleep and so on
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Ultimately my clients get better results on higher calories than they were. Never mind the fact it’s a much better way to live  than not being in poverty calories! 🙈
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So if this is you and you’re wondering how can my progress be stuck despite my calories being low, please send me a DM to see how I can get you out of this mess and start you back on the results train 🙂
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#personaltrainerdubai #dubaipt #mydubaifitness #dubaipersonaltrainer
#dubaifit #fitnessuae #dxbfitness #dubaifitness #fitnessindxb #ptdubai 
#eatcleantrainhard #flexibledieter #ifitfitsyourmacros #caloriedeficit #caloriesinvscaloriesout #burningcalories #diethelp #nutritiontips #nutritioncoach #nutritionfirst
Have you dropped your calories too much? 🥬 - - This is the classic number 1 reason why people get stuck in a weight loss plateau. Going to hard too soon and thinking you can sustain the diet of a small child is frankly ridiculous. The quick fix mindset is not the solution for long term weight loss - - But let’s say you have done it and you’re currently stuck on 1000-1200 calories and not losing anymore weight, what do you think happens next? You can’t go further down, so you have no choice but to bring calories back up slowly - - I do this a lot with my clients who have a history of restrictive eating and lathe calorie deficits. The best thing is when increasing calories and combining it with proper weight training, we see an increase in energy, intensity, muscle mass, more toned body shape, less hunger, better sleep and so on - - Ultimately my clients get better results on higher calories than they were. Never mind the fact it’s a much better way to live than not being in poverty calories! 🙈 - - So if this is you and you’re wondering how can my progress be stuck despite my calories being low, please send me a DM to see how I can get you out of this mess and start you back on the results train 🙂 . . . . . . #personaltrainerdubai  #dubaipt  #mydubaifitness  #dubaipersonaltrainer  #dubaifit  #fitnessuae  #dxbfitness  #dubaifitness  #fitnessindxb  #ptdubai  #eatcleantrainhard  #flexibledieter  #ifitfitsyourmacros  #caloriedeficit  #caloriesinvscaloriesout  #burningcalories  #diethelp  #nutritiontips  #nutritioncoach  #nutritionfirst 
What a shitty run! My chest was tight and my heart rate was through the roof. I was glad to bump into the Hubbie at work and chat with him for 10 minutes before I carried on home! #theonlybadworkoutistheoneyoudontdo #suchalovelyday #cardio #hearthealth #mentalhealth #runningtoclearmyhead #didntworktoday #mylegsache #fitmama #cuttingforchristmas #caloriesinvscaloriesout #burnmoreeatmore #nostarvinghere #isitnearlylunchtime #intermittentfasting
Verstehen, welche Faktoren über Gewichtszu - oder abnahme entscheiden. #mahlismehrwert [Werbung]
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Eigentlich ist die Rechnung einfach: um das zu halten, was wir haben, müssen Kalorien, die aufgenommen werden, den Kalorien entsprechen, die verbraucht werden.
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🔥NEAT = Non-Exercise Activity Thermogenesis - what? Also alles an Bewegung außerhalb der geplanten Trainingseinheiten. Das reicht von Einkaufskörben tragen über Spaziergänge, Tippen am Laptop, Gartenarbeit bis hin zum Kippeln auf dem Stuhl. Dieser Faktor wird zum Großteil unterschätzt, da viele annehmen, dass nur geplante Sporteinheiten zum Aktivitätskonto zählen. Wichtig zu wissen: der NEAT ist sehr wahrscheinlich stark genetisch abhängig und sinkt normalerweise, wenn man sich in einer Diät befindet.
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🔥TEF = Thermic Effect of Food - die Kalorien, die du zu dir nimmst, haben einen Einfluss auf den TEF. Während dein Körper aufgenommene Nahrung in ihre Makro- und Mikronährstoffe zerlegt, verbraucht dein Körper Energie, um dies zu bewerkstelligen - tada, das ist der TEF. Interessant ist, dass Protein dabei am meisten verbraucht - ABER auch das ändert nichts an der Tatsache, dass die Kalorienbilanz am Ende über Zu- oder Abnahme entscheidet.
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🔥GRUNDUMSATZ = die Art an Energie, die dein Körper benötigt um sich am Leben zu halten. Dazu zählen das Herz-Kreislaufsystem, Atmung, Verdauung und Thermoregulation. Energie, die du für körperliche Aktivität (aka Sport) oder zum Schwitzen benötigst, ist hier nicht enthalten.
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🔥BEWEGUNG = diese Komponente dürfte nach allen Erläuterungen eigentlich selbsterklärend sein. Hier ist jede Art der geplanten, strukturierten körperlichen Aktivität gemeint aka dein Training.
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Ja. SO EINFACH ist das Ganze eigentlich. Und bevor man diese Faktoren nicht 100% beherrscht, klingen Insulinresistenz, Hormonschwankungen und Fettburner erstmal nach einem Wunderland. Vergesst das erstmal schnell wieder. Hier ist die Zusammenfassung der ABSOLUTEN BASICS, die wirklich über eure Körpermasse entscheiden.
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#fitfamde #holidayseason #strongnotskinny #girlswholift #teamscience #insulinresistance #caloriesinvscaloriesout #acalorieisacalorie #thermiceffectoffood #energybalance #nutrition
Verstehen, welche Faktoren über Gewichtszu - oder abnahme entscheiden. #mahlismehrwert  [Werbung] . Eigentlich ist die Rechnung einfach: um das zu halten, was wir haben, müssen Kalorien, die aufgenommen werden, den Kalorien entsprechen, die verbraucht werden. . 🔥NEAT = Non-Exercise Activity Thermogenesis - what? Also alles an Bewegung außerhalb der geplanten Trainingseinheiten. Das reicht von Einkaufskörben tragen über Spaziergänge, Tippen am Laptop, Gartenarbeit bis hin zum Kippeln auf dem Stuhl. Dieser Faktor wird zum Großteil unterschätzt, da viele annehmen, dass nur geplante Sporteinheiten zum Aktivitätskonto zählen. Wichtig zu wissen: der NEAT ist sehr wahrscheinlich stark genetisch abhängig und sinkt normalerweise, wenn man sich in einer Diät befindet. . 🔥TEF = Thermic Effect of Food - die Kalorien, die du zu dir nimmst, haben einen Einfluss auf den TEF. Während dein Körper aufgenommene Nahrung in ihre Makro- und Mikronährstoffe zerlegt, verbraucht dein Körper Energie, um dies zu bewerkstelligen - tada, das ist der TEF. Interessant ist, dass Protein dabei am meisten verbraucht - ABER auch das ändert nichts an der Tatsache, dass die Kalorienbilanz am Ende über Zu- oder Abnahme entscheidet. . 🔥GRUNDUMSATZ = die Art an Energie, die dein Körper benötigt um sich am Leben zu halten. Dazu zählen das Herz-Kreislaufsystem, Atmung, Verdauung und Thermoregulation. Energie, die du für körperliche Aktivität (aka Sport) oder zum Schwitzen benötigst, ist hier nicht enthalten. . 🔥BEWEGUNG = diese Komponente dürfte nach allen Erläuterungen eigentlich selbsterklärend sein. Hier ist jede Art der geplanten, strukturierten körperlichen Aktivität gemeint aka dein Training. . Ja. SO EINFACH ist das Ganze eigentlich. Und bevor man diese Faktoren nicht 100% beherrscht, klingen Insulinresistenz, Hormonschwankungen und Fettburner erstmal nach einem Wunderland. Vergesst das erstmal schnell wieder. Hier ist die Zusammenfassung der ABSOLUTEN BASICS, die wirklich über eure Körpermasse entscheiden. . #fitfamde  #holidayseason  #strongnotskinny  #girlswholift  #teamscience  #insulinresistance  #caloriesinvscaloriesout  #acalorieisacalorie  #thermiceffectoffood  #energybalance  #nutrition 
I’m A Celebrity Get Me Out Of Here is LYING to YOU 🌲🐍
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Just uploaded a brand new video on my Facebook Page (AJ Fitness). A different insight into I’m a Celeb and how it gives people the wrong idea about fat loss 🤔
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Click the link in my bio to watch it! Show some love if you enjoy it
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#AJFitness #AJMotivation #HWPO #triumphisnotsuccess #caloriedeficit #energybalance #caloriesinvscaloriesout #eatlessmovemore #exercise #dieting #imacelebritygetmeoutofhere #imacelebrity #naturalbodybuilding #weighttraining #musclemuscle #ukfitness #newpost #gainslife #grind #flexibledieting #hardwork #fatloss #weightloss #losingweight #weightlissresults #progress #bodybuilding #aesthetics #pump #motivateandeducate
I’m A Celebrity Get Me Out Of Here is LYING to YOU 🌲🐍 - Just uploaded a brand new video on my Facebook Page (AJ Fitness). A different insight into I’m a Celeb and how it gives people the wrong idea about fat loss 🤔 - Click the link in my bio to watch it! Show some love if you enjoy it • • #AJFitness  #AJMotivation  #HWPO  #triumphisnotsuccess  #caloriedeficit  #energybalance  #caloriesinvscaloriesout  #eatlessmovemore  #exercise  #dieting  #imacelebritygetmeoutofhere  #imacelebrity  #naturalbodybuilding  #weighttraining  #musclemuscle  #ukfitness  #newpost  #gainslife  #grind  #flexibledieting  #hardwork  #fatloss  #weightloss  #losingweight  #weightlissresults  #progress  #bodybuilding  #aesthetics  #pump  #motivateandeducate 
Yesterday's calorie intake... I fell sleep before I got chance to upload this last night 🤦 #weightlossjourney #weightloss #calories #caloriecounting #calorieintake #caloriedeficit #caloriesinvscaloriesout
Not to freak anyone but it’s gone 8pm and  I’m about to eat some carbs 😳.
Not only carbs but pasta no less. The usual white variety. .......
Questions? Will my body be able to burn this food? Has my metabolism shut down for the evening? Will this food be stored as fat on my hips?
Yes, no and no. ......
When someone tells you they stopped eating carbs after 6pm it’s because they ate less. Their calorific intake was less throughout the day. That is all that happened no special tricks going on, all very simple. ........
Really I can’t believe nutrition experts are still spouting this nonsense. Eat your food, when you want, when you’re hungry and enjoy it. 🍝🍝🍝
Not to freak anyone but it’s gone 8pm and I’m about to eat some carbs 😳. Not only carbs but pasta no less. The usual white variety. ....... Questions? Will my body be able to burn this food? Has my metabolism shut down for the evening? Will this food be stored as fat on my hips? Yes, no and no. ...... When someone tells you they stopped eating carbs after 6pm it’s because they ate less. Their calorific intake was less throughout the day. That is all that happened no special tricks going on, all very simple. ........ Really I can’t believe nutrition experts are still spouting this nonsense. Eat your food, when you want, when you’re hungry and enjoy it. 🍝🍝🍝
Rice is superb Carb 👍🏻
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#Rice #diet #dietplan #caloriesinvscaloriesout #caloriecounting #carbs #healthyfood #healthyrecipes #lifestyle #goodcarbs #wintermeals #DalRice #Desi #PolishedRice #unpolishedrice #WhiteRice #BrownRice #BrownBread #mineral #absorption #digestion #blog #dietblog #facts #myths #dubai #uae #alain #follow #joinus
Bacon Egg & Cheese Breakfast Biscuits and Baby Cakes 😊 Hot cocoa & Macadanmia Nut Cookies with @kathy_madleamer ( it is national cookie day after all ) 🤷‍♂️ #blakespiration #theblakediet #IF #omad #breakfast #eggs #bacon #bisquit #breakfastideas #intermittentfasting #carbs #foodies #foodporn #iifym #flexibledieting #caloriesinvscaloriesout #jamieclub🤘🏼
🍷🍷ALCOHOL AND FATLOSS?!?!🍷🍷 .
. 🍸I tell this story to all my clients: .
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Client: I can't seem to lose weight even with all this working out and eating somewhat clean.
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Me: I bet you'll lose 5lbs in one month if you stop drinking every day (my client would drink anywhere from 2-6 drinks a night)
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Client: Yeah right! .
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Me: $100 says you will!
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One month passes my client tried to prove me wrong and goes cold turkey no drinking for an entire month, ends up losing 21lbs. .
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Client: Perfect! Now I can start drinking again!
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Me: No...😑
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. 🐧Alcohol can fit into your fat loss journey, but you need to be self-aware of your intake. Many times clients and people don't realize that all of their extra calories can add up and either stall your rate of fat loss or even gain a few pounds. .
. 💩An easy way to combat this is to decrease your amount by 1/4. If you enjoy a glass of wine every day with dinner, try having a little less each night or take one or two days completely out. .
. 🦇The REALLY INTERESTING THING is reading some research for my continuing education I stumbled upon a study of people who consumed high amounts of alcohol per week, and it actually stopped the protein synthesis in the body for a certain amount of time. THIS IS SUPER IMPORTANT! Imagine turning your body off from repairing tissue to build new muscle and stopping it from burning fat. THIS IS WHY PEOPLE LOSE FAT EASILY WHEN THEY STOP DRINKING OR LIMIT THEIR AMOUNT.
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. 🦏Remember, I never suggest people eliminating their alcohol at all, just cut back a little to bust through any fat loss plateaus! .
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Feel free to leave a comment or question below!
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#alcoholcalories #caloriesincaloriesout #caloriescount #caloriesurplus #1200calories #caloriescounting #1500calories #caloriesinvscaloriesout #caloriesburnt #zerocalories #guinessbeer #corona🍺 #caloriesdeficit #lesscalories #nocalories #caloriesdontcounttoday
🍷🍷ALCOHOL AND FATLOSS?!?!🍷🍷 . . 🍸I tell this story to all my clients: . . Client: I can't seem to lose weight even with all this working out and eating somewhat clean. . . Me: I bet you'll lose 5lbs in one month if you stop drinking every day (my client would drink anywhere from 2-6 drinks a night) . . Client: Yeah right! . . Me: $100 says you will! . . One month passes my client tried to prove me wrong and goes cold turkey no drinking for an entire month, ends up losing 21lbs. . . Client: Perfect! Now I can start drinking again! . . Me: No...😑 . . 🐧Alcohol can fit into your fat loss journey, but you need to be self-aware of your intake. Many times clients and people don't realize that all of their extra calories can add up and either stall your rate of fat loss or even gain a few pounds. . . 💩An easy way to combat this is to decrease your amount by 1/4. If you enjoy a glass of wine every day with dinner, try having a little less each night or take one or two days completely out. . . 🦇The REALLY INTERESTING THING is reading some research for my continuing education I stumbled upon a study of people who consumed high amounts of alcohol per week, and it actually stopped the protein synthesis in the body for a certain amount of time. THIS IS SUPER IMPORTANT! Imagine turning your body off from repairing tissue to build new muscle and stopping it from burning fat. THIS IS WHY PEOPLE LOSE FAT EASILY WHEN THEY STOP DRINKING OR LIMIT THEIR AMOUNT. . . 🦏Remember, I never suggest people eliminating their alcohol at all, just cut back a little to bust through any fat loss plateaus! . . Feel free to leave a comment or question below! . #alcoholcalories  #caloriesincaloriesout  #caloriescount  #caloriesurplus  #1200calories  #caloriescounting  #1500calories  #caloriesinvscaloriesout  #caloriesburnt  #zerocalories  #guinessbeer  #corona 🍺 #caloriesdeficit  #lesscalories  #nocalories  #caloriesdontcounttoday 
@anthonyfigueroa_19 restocking picking up some A.R.M. for post workout recovery. Anthony Figueroa Jr vs Baldwin Chu 155lbs Brown Belt Gi Fight 2 Win 98 January 19th in San Jose! Tickets on sale www.f2wtix.com! I’ll be on the same card as @briannathebull and @coach_antdawg as well! More support the better! @f2wbjj #jiujitsucompetition #jujitsucompetitor #brownbelt #checkmat
@anthonyfigueroa_19 restocking picking up some A.R.M. for post workout recovery. Anthony Figueroa Jr vs Baldwin Chu 155lbs Brown Belt Gi Fight 2 Win 98 January 19th in San Jose! Tickets on sale www.f2wtix.com! I’ll be on the same card as @briannathebull and @coach_antdawg as well! More support the better! @f2wbjj #jiujitsucompetition  #jujitsucompetitor  #brownbelt  #checkmat 
#Repost from @jamespearcyfit - did a little video on something similar a few weeks back and felt this post highlighted it really well.
・・・
CHECK THE LABELS-
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Next time you shop, check out the calories in some of the ‘healthy’ bars.
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Just because it says ‘low fat’ or ‘low sugar’ doesn’t mean it’s low in calories. If your focus is to lose weight you need to be in a calorie deficit.
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So actually next time you look for a ‘healthy’ bar, check the calories on the back of the packet. -
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On this list above, what people would class as the ‘bad’ food is actually lowest in calories
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#sugar #weightlosstips #carbs #protein #fats #weightlossjourney #weightlossadvice #fatloss #fatlossjourney #caloriedeficit #energybalance #caloriesinvscaloriesout #worthing #shoreham #lancing #weightlossmyths #macnutritionuni #CFD
#Repost  from @jamespearcyfit - did a little video on something similar a few weeks back and felt this post highlighted it really well. ・・・ CHECK THE LABELS- - - - Next time you shop, check out the calories in some of the ‘healthy’ bars. - - - Just because it says ‘low fat’ or ‘low sugar’ doesn’t mean it’s low in calories. If your focus is to lose weight you need to be in a calorie deficit. - - - So actually next time you look for a ‘healthy’ bar, check the calories on the back of the packet. - - - On this list above, what people would class as the ‘bad’ food is actually lowest in calories - - - #sugar  #weightlosstips  #carbs  #protein  #fats  #weightlossjourney  #weightlossadvice  #fatloss  #fatlossjourney  #caloriedeficit  #energybalance  #caloriesinvscaloriesout  #worthing  #shoreham  #lancing  #weightlossmyths  #macnutritionuni  #CFD 
CHECK THE LABELS-
-
-
-
Next time you shop, check out the calories in some of the ‘healthy’ bars.
-
-
-
Just because it says ‘low fat’ or ‘low sugar’ doesn’t mean it’s low in calories. If your focus is to lose weight you need to be in a calorie deficit.
-
-
-
So actually next time you look for a ‘healthy’ bar, check the calories on the back of the packet. -
-
-
On this list above, what people would class as the ‘bad’ food is actually lowest in calories
-
-
-

#sugar #weightlosstips #carbs #protein #fats #weightlossjourney #weightlossadvice #fatloss #fatlossjourney #caloriedeficit #energybalance #caloriesinvscaloriesout #worthing #shoreham #lancing #weightlossmyths #macnutritionuni #CFD
CHECK THE LABELS- - - - Next time you shop, check out the calories in some of the ‘healthy’ bars. - - - Just because it says ‘low fat’ or ‘low sugar’ doesn’t mean it’s low in calories. If your focus is to lose weight you need to be in a calorie deficit. - - - So actually next time you look for a ‘healthy’ bar, check the calories on the back of the packet. - - - On this list above, what people would class as the ‘bad’ food is actually lowest in calories - - - #sugar  #weightlosstips  #carbs  #protein  #fats  #weightlossjourney  #weightlossadvice  #fatloss  #fatlossjourney  #caloriedeficit  #energybalance  #caloriesinvscaloriesout  #worthing  #shoreham  #lancing  #weightlossmyths  #macnutritionuni  #CFD 
Forgot to upload last night 🤦 Yesterday's calorie intake... #weightlossjourney #weightloss #caloriecounting #calories #calorieintake #caloriedeficit #caloriesinvscaloriesout #fitbit
And some more ranting by me.. We all know that only a Negative Energy Balance i.e. consuming less calories than expending will cause weight loss. This equation can't be played around and I have talked about it before, so lets talk about the other very important thing that can accelerate your fat loss results.

It's NEAT! 
i.e. Non-Exercise Activity Thermogenesis. 
Your NEAT is responsible for all of the calories burned apart from exercise, so the majority of your daily caloric burn comes from here. 
If the goal is to lose fat, try to keep yourself as active as you can by being conscious of your NEAT. Take extra steps, park your car further away so you have to walk more, take the stairs instead of lifts, walk around the office every 5-10 mins etc. All this really ramps up your total daily energy expenditure.

Getting that NEAT up is more important than trying to burn off a few extra calories by purposely making your exercise regimen tougher. In a negative energy balance state your body is already deprived of energy and is always looking to slow down. Making your workouts extremely difficult will just burn you out more which will not only make you hungrier but also slow you down and hamper recovery over the course of the journey as well. 
Be smart, do enough but dont go overboard!

#neat #fatloss #caloriesinvscaloriesout #walkmore #steps #exercise #nutritioncoach #personaltrainer #flexibledieting #karachifit #health #instafit #justsaying
And some more ranting by me.. We all know that only a Negative Energy Balance i.e. consuming less calories than expending will cause weight loss. This equation can't be played around and I have talked about it before, so lets talk about the other very important thing that can accelerate your fat loss results. It's NEAT! i.e. Non-Exercise Activity Thermogenesis. Your NEAT is responsible for all of the calories burned apart from exercise, so the majority of your daily caloric burn comes from here. If the goal is to lose fat, try to keep yourself as active as you can by being conscious of your NEAT. Take extra steps, park your car further away so you have to walk more, take the stairs instead of lifts, walk around the office every 5-10 mins etc. All this really ramps up your total daily energy expenditure. Getting that NEAT up is more important than trying to burn off a few extra calories by purposely making your exercise regimen tougher. In a negative energy balance state your body is already deprived of energy and is always looking to slow down. Making your workouts extremely difficult will just burn you out more which will not only make you hungrier but also slow you down and hamper recovery over the course of the journey as well. Be smart, do enough but dont go overboard! #neat  #fatloss  #caloriesinvscaloriesout  #walkmore  #steps  #exercise  #nutritioncoach  #personaltrainer  #flexibledieting  #karachifit  #health  #instafit  #justsaying 
Tortellini Ala Vodka w/ Spinach and Chicken ( big Reese’s stuffed with pieces ) for dessert 
#blakespiration #theblakediet #IF #omad #foodies #pasta #tortellini #vodkasauce #reeses #chocolate #intermittentfasting #carbs #caloriesinvscaloriesout #jamieclub🤘🏼
⚠️FREE CALORIE CALCULATOR-link in bio👆🏽⚠️
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Love this post by @fitnessreloaded:
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"My friends, Eating "healthier" does not always equal eating for fat loss!

You may be choosing more nutrient dense foods, but if you are also eating extra calories by consuming large portion sizes, untracked oils, bites, snacks or nibbles, you may be sabotaging your progress.

At the end of the day, regardless of how "healthy" you eat you'll still need a calorie deficit to lose fat.”
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#iifym #cico #caloriesinvscaloriesout #nutritioncoach #iifymcoach #healthcoach #weightloss #weightlosscoach #fatloss #fatlosstips
⚠️FREE CALORIE CALCULATOR-link in bio👆🏽⚠️ - Love this post by @fitnessreloaded: - "My friends, Eating "healthier" does not always equal eating for fat loss! You may be choosing more nutrient dense foods, but if you are also eating extra calories by consuming large portion sizes, untracked oils, bites, snacks or nibbles, you may be sabotaging your progress. At the end of the day, regardless of how "healthy" you eat you'll still need a calorie deficit to lose fat.” - #iifym  #cico  #caloriesinvscaloriesout  #nutritioncoach  #iifymcoach  #healthcoach  #weightloss  #weightlosscoach  #fatloss  #fatlosstips 
🧝‍♂️🎙 WINNER TICKET 🎟 #9864648 🎙🧝‍♀️ Congratulations 🍾🎈 to @urieljimenezz for winning the first 🎁 💲25.00 Gift Certificate 👏🏼
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🚨 NEW WEEK | NEW GIFT 🎁 Stop on in this week and find 👀 the Elf 🧝‍♂️ Next Monday we will be picking a winner❗️ The winner will receive a FREE COTTON CANDY 🍭 Emerge 🤩
🧝‍♂️🎙 WINNER TICKET 🎟 #9864648  🎙🧝‍♀️ Congratulations 🍾🎈 to @urieljimenezz for winning the first 🎁 💲25.00 Gift Certificate 👏🏼 - 🚨 NEW WEEK | NEW GIFT 🎁 Stop on in this week and find 👀 the Elf 🧝‍♂️ Next Monday we will be picking a winner❗️ The winner will receive a FREE COTTON CANDY 🍭 Emerge 🤩
🍽 Calories are king 🍽⁣
⁣
‘I’ve been on X diet, I lost weight. It works!’⁣
‘I’ve cut carbs out and lost weight’⁣
‘I’ve gone low fat and lost weight’⁣
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I’ll tell you why you lost weight if you have done any of the above - you have created a CALORIE DEFICIT meaning you eat less that your body needs to maintain your weight. ⁣
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Weight loss doesn’t need to be more complicated than this : Calories in vs Calories out. ⁣
* Start by reducing your food intake by 200cals below your maintenance. ⁣
* If you’re not tracking calories, try reducing portion sizes.⁣
* Increase your protein intake⁣
* Monitor your weight carefully adjust your food intake as needed. ⁣
* Do not drastically reduce your calories as it can be damaging to your body and mind!⁣
* Start weight training to increase lean muscle mass⁣
* Increase your daily activity levels - move more throughout the day, e.g. go for a walk, use stairs rather than lift etc!⁣
* MOST IMPORTANTLY be consistent!!
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For any questions, 1-2-1 or Group PT sessions DM me or email info@uplift.fitness
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⠀⠀⠀⠀⠀⠀⠀⠀⠀
#UpLiftFitness #caloriesareking #bodyfatreduction #weighttraining #Bodycomposition #nutrition #caloriedeficit #caloriesinvscaloriesout #negativeenergybalance #neat #progress #fitnessjourney #consistency #results #leedspt #leeds #leedspersonaltrainer #puregym #puregymleeds #puregymkirkstall #leedsgyms #girlswholift #lovetolift #strengthtraining #weightlossjourney #weightloss #fitspo #121
🍽 Calories are king 🍽⁣ ⁣ ‘I’ve been on X diet, I lost weight. It works!’⁣ ‘I’ve cut carbs out and lost weight’⁣ ‘I’ve gone low fat and lost weight’⁣ ⁣ I’ll tell you why you lost weight if you have done any of the above - you have created a CALORIE DEFICIT meaning you eat less that your body needs to maintain your weight. ⁣ ⁣ Weight loss doesn’t need to be more complicated than this : Calories in vs Calories out. ⁣ * Start by reducing your food intake by 200cals below your maintenance. ⁣ * If you’re not tracking calories, try reducing portion sizes.⁣ * Increase your protein intake⁣ * Monitor your weight carefully adjust your food intake as needed. ⁣ * Do not drastically reduce your calories as it can be damaging to your body and mind!⁣ * Start weight training to increase lean muscle mass⁣ * Increase your daily activity levels - move more throughout the day, e.g. go for a walk, use stairs rather than lift etc!⁣ * MOST IMPORTANTLY be consistent!! ———————————————————————— For any questions, 1-2-1 or Group PT sessions DM me or email info@uplift.fitness ———————————————————————— ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #UpLiftFitness  #caloriesareking  #bodyfatreduction  #weighttraining  #Bodycomposition  #nutrition  #caloriedeficit  #caloriesinvscaloriesout  #negativeenergybalance  #neat  #progress  #fitnessjourney  #consistency  #results  #leedspt  #leeds  #leedspersonaltrainer  #puregym  #puregymleeds  #puregymkirkstall  #leedsgyms  #girlswholift  #lovetolift  #strengthtraining  #weightlossjourney  #weightloss  #fitspo  #121 
THERE ARE NO PHYSIOLOGICAL REQUIREMENTS FOR US TO CONSUME CARBOHYDRATES
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HOWEVER, THIS DOES NOT MEAN THERE NOT ANY NEED TO EAT ANY
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The brain and CNS (central nervous system) use glucose as its primary fuel source
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Carbohydrate intake will also vary depending on body weight, training volume, training type, goals and environmental factors.
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Looking back to the ‘optimal’ diet, the Kitavans (Melanesian island) live on a very high carbohydrates diet. Also the Aymara people (Chilean natives) consume 80% of their diet from potatoes. -
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So although the body doesn’t need carbohydrates, look at what works for you. -
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Personally I consume a very high carbohydrate diet, this works for me and I ENJOY it! Stick to a ‘diet’ you can see yourself doing for years from now, not just one where you cut out something to get a quick fix! -
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#sugar #weightlosstips #carbs #protein #fats #weightlossjourney #weightlossadvice #fatloss #fatlossjourney #caloriedeficit #energybalance #caloriesinvscaloriesout #worthing #shoreham #lancing #weightlossmyths #macnutritionuni
THERE ARE NO PHYSIOLOGICAL REQUIREMENTS FOR US TO CONSUME CARBOHYDRATES - - - HOWEVER, THIS DOES NOT MEAN THERE NOT ANY NEED TO EAT ANY - - - The brain and CNS (central nervous system) use glucose as its primary fuel source - - - Carbohydrate intake will also vary depending on body weight, training volume, training type, goals and environmental factors. - - - Looking back to the ‘optimal’ diet, the Kitavans (Melanesian island) live on a very high carbohydrates diet. Also the Aymara people (Chilean natives) consume 80% of their diet from potatoes. - - - So although the body doesn’t need carbohydrates, look at what works for you. - - - Personally I consume a very high carbohydrate diet, this works for me and I ENJOY it! Stick to a ‘diet’ you can see yourself doing for years from now, not just one where you cut out something to get a quick fix! - - - #sugar  #weightlosstips  #carbs  #protein  #fats  #weightlossjourney  #weightlossadvice  #fatloss  #fatlossjourney  #caloriedeficit  #energybalance  #caloriesinvscaloriesout  #worthing  #shoreham  #lancing  #weightlossmyths  #macnutritionuni 
‘SUGAR IS MAKING ME FAT’
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MANY PEOPLE BELIEVE THAT SUGAR IS THE REASON THEY ARE FAT
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Over consumption of sugar will contribute to weight gain if in a surplus of calories, however this is the same for any foods if we over indulge. -
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By cutting out all ‘sugars’ will potentially lead to weight loss, as long as we are in a calorie deficit.
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However by attempting to cut this out completely will lead to cravings of the things we have tried to cut out. Why not SLIGHTLY cut down your intake?
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Instead of demolishing the whole bag of share size wine gums, why not just reduce it and have half? -
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Instead of drinking a 500ml bottle of coke, why not swap it for a 330ml can? Cutting down on sugar and also calories! Still enjoying your ‘diet’
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Small changes over time have much better results than crash dieting and cutting out all ‘bad’ foods. -
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THERE ARE NO BAD FOODS! ANY FOOD COULD LEAD TO WEIGHT GAIN IF OVER CONSUMED. -
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#sugar #weightlosstips #weightlossjourney #weightlossadvice #fatloss #fatlossjourney #caloriedeficit #energybalance #caloriesinvscaloriesout #worthing #shoreham #lancing #weightlossmyths #macnutritionuni
‘SUGAR IS MAKING ME FAT’ - - - MANY PEOPLE BELIEVE THAT SUGAR IS THE REASON THEY ARE FAT - - - Over consumption of sugar will contribute to weight gain if in a surplus of calories, however this is the same for any foods if we over indulge. - - - By cutting out all ‘sugars’ will potentially lead to weight loss, as long as we are in a calorie deficit. - - - However by attempting to cut this out completely will lead to cravings of the things we have tried to cut out. Why not SLIGHTLY cut down your intake? - - - Instead of demolishing the whole bag of share size wine gums, why not just reduce it and have half? - - - Instead of drinking a 500ml bottle of coke, why not swap it for a 330ml can? Cutting down on sugar and also calories! Still enjoying your ‘diet’ - - - Small changes over time have much better results than crash dieting and cutting out all ‘bad’ foods. - - - THERE ARE NO BAD FOODS! ANY FOOD COULD LEAD TO WEIGHT GAIN IF OVER CONSUMED. - - - #sugar  #weightlosstips  #weightlossjourney  #weightlossadvice  #fatloss  #fatlossjourney  #caloriedeficit  #energybalance  #caloriesinvscaloriesout  #worthing  #shoreham  #lancing  #weightlossmyths  #macnutritionuni 
Ahh the Monday night dinner ritual of oven baked salmon with soy sauce, asparagus, sweet potato and cottage cheese. Nothing fancy but absolutely delicious. 🍠⁣⁣
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“But wait it’s after the magic time of 6pm and I’m eating carbs 😱 noooo!” ⁣⁣
⁣⁣
Don’t panic about eating carbs at night it won’t make you fat. ⁣⁣
We’ve all been told this but it’s out dated and we now know better! ⁣⁣
⁣⁣
It’s all about total overall calories over the course of the day that matters and staying in a calorie deficit if your goal is to lose weight. ⁣⁣
⁣⁣
I like to keep my starchy carbs fairly low at night (except on Monday as it’s usually a big leg session for me and I need the refuel) purely because I don’t like to go to bed feeling too heavy (I’m usually in bed at 8:45pm because I’m up at 5am ⏰ so it doesn’t allow for a lot of time for digestion after dinner). I’ll load up in the morning and at lunch though as that’s what works for me, but we are all different so if it works for you then stick with it!!⁣⁣
⁣⁣
So guys & girls don’t stress about carbs after 6pm, if your goal is weight loss keep an eye on your calories, exercise regularly, drink lots of water and most importantly, be patient....it will happen! 👊🏻⁣⁣
⁣⁣
Have a great week 🤙🏻⁣⁣
Ahh the Monday night dinner ritual of oven baked salmon with soy sauce, asparagus, sweet potato and cottage cheese. Nothing fancy but absolutely delicious. 🍠⁣⁣ ⁣⁣ “But wait it’s after the magic time of 6pm and I’m eating carbs 😱 noooo!” ⁣⁣ ⁣⁣ Don’t panic about eating carbs at night it won’t make you fat. ⁣⁣ We’ve all been told this but it’s out dated and we now know better! ⁣⁣ ⁣⁣ It’s all about total overall calories over the course of the day that matters and staying in a calorie deficit if your goal is to lose weight. ⁣⁣ ⁣⁣ I like to keep my starchy carbs fairly low at night (except on Monday as it’s usually a big leg session for me and I need the refuel) purely because I don’t like to go to bed feeling too heavy (I’m usually in bed at 8:45pm because I’m up at 5am ⏰ so it doesn’t allow for a lot of time for digestion after dinner). I’ll load up in the morning and at lunch though as that’s what works for me, but we are all different so if it works for you then stick with it!!⁣⁣ ⁣⁣ So guys & girls don’t stress about carbs after 6pm, if your goal is weight loss keep an eye on your calories, exercise regularly, drink lots of water and most importantly, be patient....it will happen! 👊🏻⁣⁣ ⁣⁣ Have a great week 🤙🏻⁣⁣
LOL! Thought this one was funny.. But in Fitness terms - Enjoy yourself over Christmas, don't be too hard on yourself for indulging. Just make sure you workout a little more to burn it off 😎 #smarteating #workoutharder #caloriesinvscaloriesout
LOL! Thought this one was funny.. But in Fitness terms - Enjoy yourself over Christmas, don't be too hard on yourself for indulging. Just make sure you workout a little more to burn it off 😎 #smarteating  #workoutharder  #caloriesinvscaloriesout 
There's a few myths around managing dinner for fat-loss that refuse to die. They go something like this " To lose weight, you must eat before 7pm/ not eat carbs after 5pm/ eat breakfast like a king and dinner like a pauper"
Or some such nonsense.
.
Food is just food. Your body will break it down exactly the same way at any time of the day.
The ONLY thing that matters to weight loss is how many calories you consumed.
So why do people still insist they "lose weight" when they follow these rules?
-> By restricting a meal (dinner in this case) they've restricted calories and have therefore actually lost weight. .
-> They've blurred the lines between weight-loss and actual fat-loss.
In other words if you're the sort that obsessively weighs yourself every morning after going to the loo, then eating earlier will mean you're more likely to have fully digested and pooped last night's dinner before stepping on the scale.
A late dinner means some undigested food in the bowels which will show up on the scale temporarily till you have flushed it out.
.
This is a big reason we ask clients not to weigh themselves everyday.
The scale only shows you everything that's in your body: the water you drank, the completely normal bloat during your period, the completely healthy fibrous meal you ate that's low in calories but absorbs water, EVERYTHING.
.
.
In reality, there's always some fat being taken out for use and some being stored back when it's not needed.
You can't track energy-exchange on a scale.
And the time you eat a meal doesn't influence it as much as actual calories do.
So eat when you're hungry and stop when you're satisfied.
Good food is good for you anytime of the day.
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#theunitchennai #itworksifyoudo #UnitedWeLift #mondaymythbusters #nutrition #strengthandconditioning #fitness #mealtime #calories #caloriesinvscaloriesout #dinnertimemyth #countyourcaloriesnotthetime #fitnessstudio #fitfam #chennaigym
There's a few myths around managing dinner for fat-loss that refuse to die. They go something like this " To lose weight, you must eat before 7pm/ not eat carbs after 5pm/ eat breakfast like a king and dinner like a pauper" Or some such nonsense. . Food is just food. Your body will break it down exactly the same way at any time of the day. The ONLY thing that matters to weight loss is how many calories you consumed. So why do people still insist they "lose weight" when they follow these rules? -> By restricting a meal (dinner in this case) they've restricted calories and have therefore actually lost weight. . -> They've blurred the lines between weight-loss and actual fat-loss. In other words if you're the sort that obsessively weighs yourself every morning after going to the loo, then eating earlier will mean you're more likely to have fully digested and pooped last night's dinner before stepping on the scale. A late dinner means some undigested food in the bowels which will show up on the scale temporarily till you have flushed it out. . This is a big reason we ask clients not to weigh themselves everyday. The scale only shows you everything that's in your body: the water you drank, the completely normal bloat during your period, the completely healthy fibrous meal you ate that's low in calories but absorbs water, EVERYTHING. . . In reality, there's always some fat being taken out for use and some being stored back when it's not needed. You can't track energy-exchange on a scale. And the time you eat a meal doesn't influence it as much as actual calories do. So eat when you're hungry and stop when you're satisfied. Good food is good for you anytime of the day. . . . . . #theunitchennai  #itworksifyoudo  #UnitedWeLift  #mondaymythbusters  #nutrition  #strengthandconditioning  #fitness  #mealtime  #calories  #caloriesinvscaloriesout  #dinnertimemyth  #countyourcaloriesnotthetime  #fitnessstudio  #fitfam  #chennaigym 
Alaskan Salmon Over Rice & Spinach / Harvest Salad on the Side - calories • 2320
#blakespiration #theblakediet IF #omad #foodie #intermittentfasting #fish #salmon #alaskansalmon #foodies #salad #iifym #flexibledieting #caloriesinvscaloriesout #jamieclub🤘🏼
December tip....Add some high intensity conditioning work in at the end of each training session to help increase that calorie expenditure. Pick a couple of exercises (keep it simple and must be max effort) set your timer and go for it. This morning I did KB swings and slam ball throw overs, 40 seconds work, 20 seconds rest for 10 minutes. Safe to say I was a sweaty mess and dying by the end😅My Fitbit shows that my heart rate was in the peak zone for 7 minutes, which is needed to get the most out of conditioning. You must be working above your anaerobic threshold (deprive your body of oxygen) for maximum impact. Conditioning needs to be short, intense and exercises that incorporate majority of your muscle groups will get the best results ✅ Get at it 💪🏻
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#conditioning #bodyconditioning #hiit #hiitworkout #highintensity #fatloss #calorieburn #damagelimitation #personaltrainer #gosforth #newcastleupontyne #caloriesinvscaloriesout #maxeffort #giveiteverything #decemberworkout #fitlife #fitlifestyle #healthandfitness #healthylifestyle #staylean #gymlife
December tip....Add some high intensity conditioning work in at the end of each training session to help increase that calorie expenditure. Pick a couple of exercises (keep it simple and must be max effort) set your timer and go for it. This morning I did KB swings and slam ball throw overs, 40 seconds work, 20 seconds rest for 10 minutes. Safe to say I was a sweaty mess and dying by the end😅My Fitbit shows that my heart rate was in the peak zone for 7 minutes, which is needed to get the most out of conditioning. You must be working above your anaerobic threshold (deprive your body of oxygen) for maximum impact. Conditioning needs to be short, intense and exercises that incorporate majority of your muscle groups will get the best results ✅ Get at it 💪🏻 • • #conditioning  #bodyconditioning  #hiit  #hiitworkout  #highintensity  #fatloss  #calorieburn  #damagelimitation  #personaltrainer  #gosforth  #newcastleupontyne  #caloriesinvscaloriesout  #maxeffort  #giveiteverything  #decemberworkout  #fitlife  #fitlifestyle  #healthandfitness  #healthylifestyle  #staylean  #gymlife 
For my own personal reference.
For my own personal reference.
@getskinnydipped 🍫 Holy Moly these things are delicious 🤤 Chocolate covered ALMONDS. 🎁 GREAT STOCKING STUFFERS 🎁
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Comes in 3 flavors:
🍫Dark Chocolate Raspberry
🍫Dark Chocolate Expresso
🍫Dark Chocolate Cocoa
@getskinnydipped 🍫 Holy Moly these things are delicious 🤤 Chocolate covered ALMONDS. 🎁 GREAT STOCKING STUFFERS 🎁 - Comes in 3 flavors: 🍫Dark Chocolate Raspberry 🍫Dark Chocolate Expresso 🍫Dark Chocolate Cocoa
I'm so useless at remembering to take photos of my meals 🤦 but this was yesterday's calorie intake #weighlossjourney #weightloss #caloriecounting #calories #calorieintake #caloriedeficit #caloriesinvscaloriesout #fitbit
Claiming "I am eating healthier" DOES NOT automatically qualify you for weight loss

See this infographic below!

A standard eyeballed portion of a cereal such as coco pops sits at around 70g for most people and is 267 calories

When people decide,  I am going to eat "healthier" they tend to ditch things like this for granola.

Now yes, granola is packed with more nutrient value however it is VERY calorie dense and its very common for dieters to switch to this and again go for the eyeballed portion (which tends to be higher due to the "It's healthy, so I can have more" mentality)

Without realising you have more than doubled your caloric intake at breakfast!

So when you get to check in day and you haven't lost weight, you can blame the "healthy" granola for that one

WANT TO LEARN OUR 7 STEPS TO SUCCESS?

Our FREE 7 day KICKSTART7 challenge commences on December 8th and will teach you the simple blueprint for success that sees all TeamAoN clients succeed long term.

LINK IS IN BIO..register your place!
Claiming "I am eating healthier" DOES NOT automatically qualify you for weight loss See this infographic below! A standard eyeballed portion of a cereal such as coco pops sits at around 70g for most people and is 267 calories When people decide, I am going to eat "healthier" they tend to ditch things like this for granola. Now yes, granola is packed with more nutrient value however it is VERY calorie dense and its very common for dieters to switch to this and again go for the eyeballed portion (which tends to be higher due to the "It's healthy, so I can have more" mentality) Without realising you have more than doubled your caloric intake at breakfast! So when you get to check in day and you haven't lost weight, you can blame the "healthy" granola for that one WANT TO LEARN OUR 7 STEPS TO SUCCESS? Our FREE 7 day KICKSTART7 challenge commences on December 8th and will teach you the simple blueprint for success that sees all TeamAoN clients succeed long term. LINK IS IN BIO..register your place!
RIGHT WAY TO DO FAT LOSS🔻
🔹Stay in a Caloric deficit.
🔹Follow a well balanced & sustainable diet.
🔹Eat protein 1.8-2.2g per kg of body weight.
🔹Do weight training atleast 3-4 days a week.
🔹80% compound movements & 20% Isolate movements.
🔹Progressive overload.
🔹Some cardio.
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If you have any questions regarding Fat loss Dm me or Comment below⬇️!
#nutrition #fatloss #calories #weighttraining #cardio #weightloss #diet #caloriesinvscaloriesout #progressiveoverload #lifestyle
RIGHT WAY TO DO FAT LOSS🔻 🔹Stay in a Caloric deficit. 🔹Follow a well balanced & sustainable diet. 🔹Eat protein 1.8-2.2g per kg of body weight. 🔹Do weight training atleast 3-4 days a week. 🔹80% compound movements & 20% Isolate movements. 🔹Progressive overload. 🔹Some cardio. . . If you have any questions regarding Fat loss Dm me or Comment below⬇️! #nutrition  #fatloss  #calories  #weighttraining  #cardio  #weightloss  #diet  #caloriesinvscaloriesout  #progressiveoverload  #lifestyle 
Do you ever make something and think to yourself "shit, I should really go on Master Chef"
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That was me today. Wait till you see what else I've whipped up! All are 100% @21daymealplan compliant.
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These are brown rice and veg balls, with a little spice added. Done in the air fryer, they are crunchy on the outside but soft and mushy inside.
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#21daymealplan #mealplanbabes #mealplanning #caloriecounting #caloriesinvscaloriesout #countingcalories #fitspo #foodporn #wholefoods #weightlossinspiration #weightlossjourney #losingweight #weightloss #getfit #gethealthty #dedication #fattofit #loseweight #healthylife #beforeandafter
Do you ever make something and think to yourself "shit, I should really go on Master Chef" . That was me today. Wait till you see what else I've whipped up! All are 100% @21daymealplan compliant. . . These are brown rice and veg balls, with a little spice added. Done in the air fryer, they are crunchy on the outside but soft and mushy inside. . . . . . #21daymealplan  #mealplanbabes  #mealplanning  #caloriecounting  #caloriesinvscaloriesout  #countingcalories  #fitspo  #foodporn  #wholefoods  #weightlossinspiration  #weightlossjourney  #losingweight  #weightloss  #getfit  #gethealthty  #dedication  #fattofit  #loseweight  #healthylife  #beforeandafter 
What does eating for Health look like? 🤔

well it can depend, its a highly individual thing, but there are general parameters that can help the majority of people
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Too often people mistake and scare themselves away from fat loss/healthy eating because they think it looks like this 🥦🍗🍠
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if your idea of fit is to be bodybuilding stage lean, then you're probably right, but if your goal is to sit at a relatively healthy body fat for your gender and be able to perform and recover optimally, while enjoying your social life then that couldnt be further from the truth
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Here are some examples of what i eat regularly in the photos above - the common trend?
➡️ Animal Protein with most/all meals (organic grass fed meat will have greater nutrients for absorption)
➡️ Carbs from quality sources (rice/potato/quinoa/pumpkin/lentils/beans)
➡️ Fats (animal protein, quality dairy, avacado, olive oil, eggs)
➡️ home cooked foods (know mostly what you're consuming)
➡️Veggies with some meals (fibre and antioxidants)
➡️I rarely snack, i eat filling and sustaining meals
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Now these foods are 80-90% of my week, but i eat out, i drink alcohol, understanding energy balance and that your body doesnt just decide to get fat because you ate less nutritional foods on one day is important
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#healthyeating #nutrition #fuelhealth #strengthcoach #caloriesinvscaloriesout #enjoyyourfood
What does eating for Health look like? 🤔 well it can depend, its a highly individual thing, but there are general parameters that can help the majority of people - Too often people mistake and scare themselves away from fat loss/healthy eating because they think it looks like this 🥦🍗🍠 - if your idea of fit is to be bodybuilding stage lean, then you're probably right, but if your goal is to sit at a relatively healthy body fat for your gender and be able to perform and recover optimally, while enjoying your social life then that couldnt be further from the truth - Here are some examples of what i eat regularly in the photos above - the common trend? ➡️ Animal Protein with most/all meals (organic grass fed meat will have greater nutrients for absorption) ➡️ Carbs from quality sources (rice/potato/quinoa/pumpkin/lentils/beans) ➡️ Fats (animal protein, quality dairy, avacado, olive oil, eggs) ➡️ home cooked foods (know mostly what you're consuming) ➡️Veggies with some meals (fibre and antioxidants) ➡️I rarely snack, i eat filling and sustaining meals - Now these foods are 80-90% of my week, but i eat out, i drink alcohol, understanding energy balance and that your body doesnt just decide to get fat because you ate less nutritional foods on one day is important - #healthyeating  #nutrition  #fuelhealth  #strengthcoach  #caloriesinvscaloriesout  #enjoyyourfood 
Happy Sunday!
Starting my day off by finally trying #breakfastcrack
Can confirm - it's goooooood!!!
Off to "Dogs in the Park" here in Newcastle today. So if you want to see dogs dogs dogs, keep an eye on my insta stories
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Want to give @21daymealplan a go? Click the link in my bio, use GeorgiaB10 for 10% off!
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#21daymealplan #mealplanbabes #mealplanning #caloriecounting #caloriesinvscaloriesout #countingcalories #fitspo #foodporn #jasmineswirl #mustard #weightlossjourney #health #healthyfood #healthylife #weightloss #weightlossinspiration #fattofit #loseweight #veggieburger #breakfast
Happy Sunday! Starting my day off by finally trying #breakfastcrack  Can confirm - it's goooooood!!! Off to "Dogs in the Park" here in Newcastle today. So if you want to see dogs dogs dogs, keep an eye on my insta stories . . . Want to give @21daymealplan a go? Click the link in my bio, use GeorgiaB10 for 10% off! . . . . #21daymealplan  #mealplanbabes  #mealplanning  #caloriecounting  #caloriesinvscaloriesout  #countingcalories  #fitspo  #foodporn  #jasmineswirl  #mustard  #weightlossjourney  #health  #healthyfood  #healthylife  #weightloss  #weightlossinspiration  #fattofit  #loseweight  #veggieburger  #breakfast