petersoonfit petersoonfit

618 posts   62,407 followers   223 followings

Weight Loss- Online Coach  Fat loss | Training | Finding your balance 📲Petite female fat loss expert 🏋🏻PT Hong Kong🇭🇰

HOW TO EAT PROTEIN
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So, when I was a young bro my go to proteins would be chicken breast and tuna.
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Every. Single. Effin. Day!
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Talk about boring.
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Not to mention, from a nutrition stand point it just wasn’t optimal. .
Because I ate the same things over and over this meant I wasn’t getting a broad spectrum of micronutrients
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That was when I was young and dumb.
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Now, I think I’m a little smarter.
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So my advice to you is to get a variety of proteins in through the week. Put them on rotation. .
Of course, you can apply this concept how you want but the main thing is that you rotate your proteins and keep it varied throughout the week and from week to week.
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Did this help?
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Let me know in the comments and tag a friend who eats the same ol same ol all the time.
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BTW, if you struggle to put healthy meals together, go to my BIO and grab your FREE guide.
#protein #proteinshake #proteinrecipes #micronutrients #macros #fatlossjourney #weightlossjourney #proteinmeals

SOUND ON
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Motivation or Inspiration Maybe?
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Quite honestly, I don’t have any words of wisdom or any motivational speeches to get you fired up.
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That’s just not me.
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So this is all I got. A video I made a year ago doing a metabolic style workout with minimal equipment.
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It just goes to show, you don’t need a lot of equipment to train.
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A little creativity goes a long way.
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BTW, this is my one and only attempt at editing a video ever so I hope you enjoy it.
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Tag a friend who needs to be inspired by me 😂.

#workoutanywhere #resistancetraining #bodyweighttraining #pullup #noequipmentworkout #fitness #exercisevideo

LIGHT WEIGHT!
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Have you ever done a certain number of reps because that’s what the program called for? .
Even though you clearly should’ve stopped 2-3 repetitions ago
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Have you tried to do too much too soon and ended up hurting yourself?
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If you have then you’re not alone. .
I’m the first to raise my hand and admit my mistakes. .
Sometimes our ego gets a hold on us and we can’t seem to help ourselves.
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You lift a weight that’s too heavy or you perform the reps with awful technique just because.
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You think there’s no harm being done until you strain a muscle or you end up with tendinosis.
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Then you can’t do anything!
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How’s that helping you achieve your goals? .
This is why you should always, always prioritise lifting with good technique with any given weight used.
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It’s absolutely key because even if you’re not hurt now, it’ll eventually catch up with you.
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Master the movement with good form before you even think about increasing the weight because that’s the secret to building a better and stronger body.
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If you lay a solid foundation the gains will come much easier and your body will thank you for it.
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As always, be patient and don’t get ahead of yourself.
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Lift smarter!
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P.S. Lifting too light with good form is also not effective.
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In a completely unrelated note, if you want a guide for meal prep and how to put fat loss meals together, go to my BIO and download my FREE guide.
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Tag a friend

#lightweight #lightweightbaby #lightweights #trainsmart #trainsmarter #exercise #resistancetraining #liftingweights

5 DESSERTS FOR FAT LOSS
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You should know that no single food will make you gain fat or lose fat.
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As long as you eat within your calorie needs, whatever that may be, you will be just fine
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Although, I recommend that you make healthful foods a majority of what you eat
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Once you have this knowledge and confidence, it will set you free. .
"Food anxiety" be GONE!
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It’s like you see food in a completely new light and you feel kinda pissed off that you wasted so much time following all those different rules and diets that restricted this-n-that. .
Having limited success despite being quite strict with it all.
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So, as the saying goes, there’s always room for dessert, so manage your food intake in a way that allows you to occasionally indulge in it.
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Which dessert will you be picking?
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Tag a friend.
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If you want a guide on how to prep your meals, create super fat loss shakes and more, then head over to my BIO and download my FREE guide.

#weightloss #dessert #hkeats #chinatownnyc #chinatownbangkok #chinatownlondon #chinatownsydney #chinatownchicago #chinatownsingapore #chinatownbandung #dessertsoup #flexibledieting #fexibleeating #caloriecounting

I CAN’T MAKE IT I’M TOO BUSY
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Hey #fitfam, how goes it?
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I hope you’re all having a wicked weekend and enjoying time with family and friends.
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Speaking of family and friends, do you ever get anxious about eating or socialising around them?
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You might have even made fake excuses in the past about why you can’t join your friends for the dinner party, the long awaited reunion or the family gatherings.
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You're so focused on your goals you're absolutely terrified that eating with your family or your friends will be your downfall.
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Undoing all your hard work in one fell swoop.
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But that’s not the case and you don’t have to feel that way.
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BTW, I’m not saying that you should eat whatever you want whenever you want.
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You still need a modicum of discipline.
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But if you empower yourself with an 80/20 approach to flexible dieting you immediately free yourself from the chains of so-called “clean eating” or food group restriction.
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You free yourself to spend quality time with loved ones.
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Remember, you want this fitness and fat loss business to enhance your life not take away from it.
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And that’s why I’ll never say no to ice cream with my daughter. .
Well, actually it was my idea lol.
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But I hope you get the gist of the post.
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Tag a friend who struggles with this.

#fitfam #weightloss #weightlossjourney #flexibledieting #flexibleeating #healthylifestyle

FAT LOSS EXERCISES
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Listen up folks! .
In a parallel universe there would be exercises that incinerate fat just by the act of doing them and there would also be unicorns.
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The reality is neither exist.
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I’m sorry to disappoint but that’s the truth.
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Anyone telling you otherwise are hucksters.
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The positive is that any exercise can help you facilitate fat loss if you’ve created the right environment.
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What’s the right environment?
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Being in a calorie deficit. .
Also known as negative energy balance.
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As long as you create a calorie deficit, where you body’s energy requirements surpasses the amount of energy you take in from food and drink, then that there fat will be lost. .
It ain’t rocket science. Just science.
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In the graphic I’ve shown a few varieties of exercise but there’s one form of exercise that rules them all.
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Resistance training with progressively heavier weight. .
This will help you change your body composition like no other forms of exercise.
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Don’t forget, resistance training doesn’t have to be done with machines, dumbbells or barbells.
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Stop looking for magic exercises and start focusing on the basics of creating a negative energy balance through your food intake and activity level.
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What’s your experience been?
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Tag a friend —
#fatloss #exercises #exercise #fitness #caloriedeficit #cardioworkout #fatburn #weightloss

For today’s workout I’m going to take you on a journey to explore not only your body but some of the wonders of the world.
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First let’s head down to the Land of Roses, and smell the roses and do some Bulgarian split squats while we’re there.
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To hit the posterior chain we can head over to Transylvania, Romania and do some RDL’s. Be sure to bring some garlic to ward off the vampires.
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Next stop we get to visit the Nordic countries, Denmark, Finland, Iceland, Norway and Sweden.
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If you’re lucky you might catch a glimpse of the aurora borealis. I wouldn’t stay too long though or you’ll be hypnotised by its beauty.
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We have work to do💪!
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Next up we can pop down to Turkey and do the get-up on a handmade rug and fly that magic carpet to Australia.
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Here, we can do some Australian pull ups and hopefully get a glimpse of those cute Koalas.
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After too much cuteness we need a bit of edge and where better to get that than Russia for those twists.
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To take off some of the edge it’s off to Cuba next, to do some Cuban presses to live salsa music.
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And finally, it’s time to finish off our journey in Paris with some black coffee by the Eiffel Tower and do the French Press. .
The end.
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I hope you enjoyed this experience.
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What exercises / destinations did I miss?
#weightloss #exerciseguide #exercise #travelfitness #fitnesstravel #fatloss #workoutanywhere #workouts #resistancetraining training

I might do this, this weekend. Who’s with me?

Find a hill. Good luck if you live in Holland or Qatar. .
They’re flattest countries in the world in case you’re wondering.
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Make sure you warm up fully.
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Sprint up it no more than 5 times if it’s your first time sprinting in ever. Trust me, this is tough on your body. Don’t be afraid to start slowly.
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When sprinting follow these pointers: * Try to relax your neck and jaw. * Chest up and shoulders away from your ears.
* Propel yourself forwards by pushing your arms backwards.
* Don’t rotate anything.
* High knees

Give it a go. BTW, your core will be crying after this.
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Tag a workout partner.

#hillsprints #sprints #hiit
#highintentsityintervaltraining #caloriekiller
#cardiosucks #cardioworkout #burnfatburn
#fatburn #corepower #corestrengthening
#corecontrol #fitnesstips #exercisetime
#exercisetips

Sleep is one of the most powerful supplements to help achieve your goals of losing fat and gaining muscle. .
And it's FREE! .
It's important for your overall health too so yeah, it's pretty important⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Over the years I've picked up some great ways to improve sleep quality which I'll give you the rundown on here⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Avoid drinking fluids - if you don't want to have interrupted sleep because you have to get up in the middle of the night to pee then limit your fluid intake 2-3hrs before bedtime⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Caffeine - you should probably have your last caffeinated beverage before 4 pm to improve sleep latency. Don't forget that a lot of teas also contain caffeine.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Electrical Devices - switch them off 1-2 hrs before bedtime to avoid the blue light. One thing that has really helped me is using an app called Flux on my computer⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Write down 3 things you're grateful for - This has been shown to improve how fast you fall asleep and the quality of sleep. Honestly, this stuff has been studied.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Eat kiwi fruit before bedtime - again this is an evidence-based recommendation, 2 kiwis fruits will help you fall asleep faster and for longer. Be sure to account for these calories into your day⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Room temperature around 67F - having the temperature and environment right is also important for optimal sleep
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White noise - this is something that has helped me in the past. My tip is to look up binaural beats on Spotify or Youtube and listen to that to help fall asleep. Weirdly, It's also great for when you need to be productive and focused too.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What's helped you sleep better?⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Tag friend.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Before you go, do you struggle with putting meals together? If this is you then go to my BIO and download your FREE guide.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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#sleepbetter #sleepaid #bettersleep #caloriecounted #caloriecounter #restandrecovery #fatlossjourney #fitnesscoach #fatlosscoach #workoutjourney #fitfam⠀⠀⠀⠀⠀⠀⠀⠀⠀
#fitnesshk #hkfitness #hkgym⠀⠀⠀⠀⠀⠀⠀⠀⠀
#losingfat #healthyhabits

SHOULD YOU DO A FAT LOSS CHALLENGE?
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This post was inspired by an online client of mine who’s friend was telling her that she was going to do a challenge like it was the secret to all her fat loss woes.
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The challenge was run by a well known chain of gyms specialising in circuit style workouts.
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And yes, it kicks off with a detoxification phase. .
In case you’re not aware, this is completely retarded.
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WHY?
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Your body is detoxifying itself all the time is why. You have a liver, kidney, lungs, etc that do that all on autopilot. .
I don’t car if your challenge is designed by some expert dietician.
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IT’S BULLSHIT!
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Another problem of I’ve encountered are people who go from one challenge to the next as if they’re chasing the elusive secret to fat loss.
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There ain’t no SECRET!
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Create a calorie deficit. Do the work. Learn from your mistakes. Move on. And be patient and consistent!
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Did i miss anything? Feel free to let me know your opinion in the comments.
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tag a challenge fiend.
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#fatlosschallenge #fitness #fatloss #weightlossjourney2018 #weightloss #weightlossjourney

TV MOBILITY
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Do this foreword lunge with posterolateral reach between tv commercial breaks.
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Most of you sit too much probably which leads to tight hip flexors.
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You can stretch out your hip flexors doing this exercise and also learn to do it without using your lower back.
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Keep your core tight so that you’re NOT arching your lower back when reaching. .
This will also work your thoracic spine or upper spine when you keep your core tight and rotate.
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Stay active!
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Give it a go and tell me what you think.
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If you want more of these please comment, “I want more TV mobility”.

#mobilitytraining #mobility #hkfitness #fitnesshk #fitness #exercisevideo #exerciseguide

DO YOU NEED BCAA’S?
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If you engage in intensive exercise such as strength training then your protein demands will increase.
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In this scenario it’s widely recommended that you need 0.7-1g of protein per lb of bodyweight or 1.54-2.2g per kg of bodyweight.
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So, do you need BCAA’s?
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Find out in this video:)
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Tag a friend

#bcaa #bcaas #supplementsthatwork #supplements #wheyprotein #whey #hkfitness #fitnesshk #fatloss #resistancetraining #strengthtraining

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