Everyone’s searching for the magic diet or a magic pill or some sort of magical solution that’ll allow you to eat as much as you want while getting as lean as you want. Sorry to burst your bubble but none of those things exist. You are what you eat and the saying “eat like shit,feel like shit” is completely accurate. As a former fat kid, I can say with almost certainty that deep down we all know what to do. We just need to be given the tools and information to do it.
1. Stop seeking out fad diets/supplements
If you have money to burn then go for it. I can’t stop you. But I guarantee that chugging apple cider vinegar, doing a pointless juice cleanse while putting “superfoods” up your bum will do fuck all.
Instead, learn the fundamentals of nutrition and apply them. Simple. ———————————————————————-
2. Stop blaming certain foods for making you overweight.
No food inherently makes you fat. It’s how much of it you eat. It’s completely fine to fit a bit of chocolate or whatever into your diet, I do it. But when you eat a load of it and then say that “chocolate makes me fat” you’re just lying to yourself. The chocolate didn’t make you fat, you made you fat. Stop eating like an arsehole. ———————————————————————-
3. Put it down and close your mouth
This is harsh but there’s no other way to say it. You’re on a calorie restricted diet, you want a donut, you have one ; completely fine because you’re probably still in a deficit. You go for another one, you’re now at maintenance. You have another, you’re now in a caloric surplus. You have the whole box, you’re now in an even bigger calorie surplus. What’s the solution? Put it down and close your mouth. Can’t really say it any clearer or get a coach that doesn’t put you on such a restrictive diet that you feel the need to binge. ———————————————————————-
Thank you for reading!!🙏🙏
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Yoga is a drug to me. To feel my body move and to be able to breathe into it and not feel like I'm under pressure but, in fact, to feel like I am free and my energy is flowing and I'm peeling back layer after layer of shit and opening myself up to the universe... it is the closest thing to divine joy I know ❤
COMMIT OR CANCEL 🏋️♂️👍 It takes 2 ticks to cancel a booking so should you be unable to make class, please pop on the app and free up the space for another member👌It's just good karma 🧘♀️🧘♂️ See you in the studio 🔵🔴
Pre & Post workout nutrition is important. Not more important than total calories & macros but still important nonetheless. In this post I’ll be covering pre-workout nutrition. ———————————————————————-
If you’ve eaten a meal consisting of 20-30g protein and at least 30g carbs in the 2 hours before your workout, you don’t need to consume another preworkout meal. If not, consume a meal of that size around an hour before your workout. Fast acting carbs work best, i like raisins/dates and the odd time ; fruit pastilles/gummies. Why no mention of fat intake? Because it matters fuck all😂😂
What about supplementation? The basic pre workout supplement is caffeine, specifically caffeine anhydrous. This has been proven in research to be way more effective than a cup of coffee, seeing as the minimum dose required for caffeine to work as an ergogenic aid is 3mg/kg of bodyweight up to a ceiling of 6mg/kg of bodyweight. I personally take 400mg of caffeine anhydrous pre workout. ———————————————————————
I highly advise against having creatine pre workout. Research has shown that creatine post workout is more effective. Furthermore, caffeine detrimentally affects the effects of creatine when consumed together. Refer to my post on fitness scams for all research links and references. Or drop me a DM. ——————————————————————-
If you’re looking for a properly dosed pre workout where every ingredient is backed by peer reviewed research as well as being the number one rated pre workout on @labdoor then look no further than pulse from @legionath I promise you you’ll never go back😂
Thank you for reading! All the support is greatly appreciated🙏🙏
Weekly physique update! Sitting at just about 173.5lbs at the moment. Still dropping between 1 - 1.5lbs a week. Feeling great, maintaining strength still and my hunger cravings are at bay. I’ll begin my reverse diet once I’m just under 170.
New informative post coming up later! Keep an eye out!
🏋️♂️ I macchinari che vorrei trovare in tutte le palestre🤩
✅A mio avviso davvero un’ottima alternativa al classico squat, oppure utilizzabile come esercizio accessorio per “lavorare” punti differenti🔝
DON’T BE THE YOUNGER ME
Despite what I know now, there was a time when I listened to and believed the worst possible nutrition information
I didn’t pay much attention to calories
I believed that certain foods had properties that broke the laws of physics
I believed that I couldn’t have any of the nice food that we should all be able to have from time to time
I’m trying to save you from being the younger me
Be more aware of calories and how much you REALLY need
Don’t fall for single food avoidance or engagement
Nutrition is community building so don’t let it take away from that •
A&C Fitness is looking to kick off some Hiking & Mountain Climbing from this month ⛰ ⛰
We'll be starting off nice and handy then looking to progress on to some of Ireland's higher peaks. Lugnaquilla, Carrauntoohil etc ⛰ 😍
Once a month we'll be picking a location in Ireland and heading off for a few hours hiking. This is free of course! Its open to absolutely anyone and depending on location its open to kids, Dogs etc 🐶 🐶
First up is Bohernabreena/Glenasmole. The starting point is only a minute or two from St Anne's GAA club where we currently train. Car pooling can be arranged no problem! No one should be stuck for a lift as its so near 📍
Date - August 26th (Sunday) 📅
Time - 10am ⏱
Duration - 1:30hrs to 2hrs approx ⏱
Difficulty - Child & Pet friendly. Its an easy enough one :)
Bring gear for all types of weather, this is Ireland after all! 🌧 ☀️ ⛈
Few pics of the location included. We'll be looping the two reservoirs of Bohernabreena and back to the car park🌲
Any interest just let us know by email, whatsapp or facebook etc. Open to everyone and anyone so tell your friends and family. We'll all be climbing Everest in no time! ⛰ 😂
MKATZ is the new Drop Set workout on the BLOCK 😎 A completely different test, for those looking to build quality lean muscle MASS 💪 Building quality muscle is not only about compound lifting. We want to challenge muscles on different angles, with different timing, and various TEMPOS 🏋️♂️ You will love the Drop Set nature of this workout. Book your spot NOW 🔴🔵
ThriveFit is EXPLODING! This new offering begins with a bodyweight movement flow that opens up the body, a cardio session using kettlebell training, biking, rowing and bodyweight movements, then finishes off with some Yoga & Stretching to leave your hips, back and other bothersome/tight joints feeling restored after a long day. .
It is a fun, hour long class that runs Monday-Thursday at 6:30pm and Sunday mornings at 8am! You can try it free by signing up here: https://friendshipfitness.com/programs/thrivefit/ or checking out the link in our bio! .
How many sets will I do? How many reps will I do? How many times will I workout a week?
It depends on your goal, training age, your fitness level, how you control psychological stress, how your body controls stress (physiological stress), sleep and nutrition.
Somedays you may be better off cutting back the volume of your workout somedays you may be better increasing volume.
How do I know when? Listen to your body if you are fatigued, stressed, no motivation to train, getting poor sleep and digestion. These are all warning signs you could be overdoing it.
People are always fixated on things that don’t matter. Like useless supplements, BCAAs, detoxing,cleansing,eating clean, endless hours of cardio & meal timing/frequency because if I don’t eat every 3 hours all my muscle will “waste away” bull. shit. Absolute and utter bull. ———————————————————————-
When it comes to building muscle and fat loss on the nutrition side, the most important thing is total calories consumed & macros. Nothing else matters as much. You can eat 6 meals a day every 3 hours but if you end up in a calorie surplus, you gain fat & muscle( if you’ve been lean bulking) and if you’re in a deficit you’ll lose fat. Simple as that. ———————————————————————-
Want to get all your calories in 2 meals? That’s perfectly fine and what I do. 3? 4? 5? Still fine. Whatever fits your lifestyle and your preferences. As long as your total calories & macros are in check you’re all good. The only way you’ll lose muscle is by remaining in too large of a deficit while not hitting your protein target along with doing excessive cardio along with resistance training the wrong way. If you’re currently doing that, then you have your answer as to what’s going wrong. ———————————————————————-
Thank you for reading! I’ll be on IGTV soon with informative videos! Look out for that!