#howtoloseweight

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How you can use online training to get the results you want (1/2 of the price of one-on-one training). 1️⃣ Flexibility. Complete your workout anywhere, in case you can’t make it to the gym or you’re traveling.
Question: Would a 30 minute flexible plan that you can complete anywhere be valuable to you ?

Comment “Yes” if so.
P.S- go to authentichas.com and sign up for our newsletter to stay updated on our top tips. —-> Authentichas.com

#weightloss #howtoloseweight #busybodyfit #weightlosstransformation #weightloss #abs #toning #abs #onlineprogramming #fatloss #weightwatchers #longisland #nassaucounty #fitnessmotivation #fitness #fitness #weightlosstransformation #weightwatchers360

How you can use online training to get the results you want (1/2 of the price of one-on-one training). 1️⃣ Flexibility. Complete your workout anywhere, in case you can’t make it to the gym or you’re traveling.
Question: Would a 30 minute flexible plan that you can complete anywhere be valuable to you ?

Comment “Yes” if so.
P.S- go to authentichas.com and sign up for our newsletter to stay updated on our top tips. —-> Authentichas.com
#weightloss #howtoloseweight #busybodyfit #weightlosstransformation #weightloss #abs #toning #abs #onlineprogramming #fatloss #weightwatchers #longisland #nassaucounty

My good friend @maxweberfit ABSOLUTELY hit it home with this post! Couldn’t have created a better graph myself to explain this! Huge props to Max! I’ll let the main man Max take it away from here!!
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🤔 Have you ever been curious about “Flexible Dieting”? Or maybe you just want to learn a little more about it?
-
If yes, here’s the gist of it:
-
🍎 Flexible Dieting is often directly associated with the “IIFYM” (If It Fits Your Macros) style of eating, which often gets a bad rap because of the idea that as long as foods “fit your macros” any food source will do whether its cookies or kale.
-
While this position does hold up from strictly a “Calories In” vs. “Calories Out” perspective, there are more variables that we must discuss.
-
1️⃣ The main one is food quality.
-
Food quality does matter from a total health perspective, an energy level perspective, a sustainability perspective and a results perspective.
-
🍕 So that’s why pizza, pop tarts, ice cream and skittles should not be the bulk of your diet. However, it’s totally cool if you fit them into your diet, and allow flexibility.
-
This is where the term “Flexible Dieting” comes into play, as opposed to just “IIFYMing” it.
-
🥗 Flexible Dieting is essentially the idea that 80% of your daily calorie intake should come from whole, healthy foods like lean proteins, fruits, veggies, whole grains and healthy fats.
-
🍟 This also leaves 20% of your total calorie intake to be distributed into eating foods you really enjoy, like Oreo’s and donuts.
-
📊So on a 2,000 calorie diet, ~1,600 calories should come from foods like chicken breast, brown rice, broccoli, strawberries and nuts and ~400 can come from a slice of chocolate cake or a snickers bar. Make sense?
-
Alsoo tag a fellow Flexible Dieter!!! 😜
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#weightloss #weightlossjourney #weightlossdiet #weightlossplan #diet #dieting #fatloss #fatlossjourney #nutrition #nutritiontips #nutritioncoach #fitness #fit #fitnessmotivation #fitnessjourney #dietplan #dietfood #dietstartsmonday #nutritionplan #caloriecounting #countingcalories #losingweight #howtoloseweight #highprotein #wholefoods #healthydiet #healthyweightloss #weightwatchers

“ซายเอส พลัส” อาหารเสริมลดน้ำหนักที่ทุกคนรอคอย อัดแน่นด้วยสารสกัดที่ผ่านการคัดเลือกมาอย่างดี คัดสรรแต่เกรดพรีเมี่ยม อร่อย ไม่เหมือนใคร แค่ฉีกซองแล้วเทใส่ปาก เพียงวันละ 1 ซอง ก่อนมื้ออาหารหนัก แล้วมานับถอยหลังเพื่อหุ่นสวยเพรียวตามที่คุณต้องการได้เลยจ้า 😊🍷
#CHAMEThailand #CHAMESyeSPlus #ลดน้ำหนัก #สูตรใหม่ #ลดหุ่น #หุ่นกระชับ #ลดความอ้วน #ลดอ้วน #ผลิตภัณฑ์เสริมอาหารลดน้ำหนัก #ของดีบอกต่อ #howtoperfect #howtoloseweight #howtolosefat #losewieght #slim #syes #syesbychame #syesplus #chamesyes #chamesyesplus

If you live a busy schedule, these Make-Ahead Bacon Egg Potato Breakfast Bites are just for you!

#slimmingtips
#slimmerstips
#tipsforslimmers
#tipstoslim
#weightlosstips
#slimmersadvice
#adviceforslimmers
#howtoloseweight
#howtogetslim

Couchella ✌🏻
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It’s always a little bit difficult watching other people have fun while you’re grinding but this weekend was a little extra hard with an exam tomorrow and it seemed like literally everyone I knew was out and enjoying themselves. During times like these, I just keep reminding myself why I’m doing what I do and how lucky I am to have this opportunity. Preclinicals won’t last forever, and I’m sure there will be times in the future when I’ll wish for this time back. So I’m just going to sit back and enjoy the ride 😎
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📷: @stephaniejohng (who has a matching picture 😉) #fitlife#fitchicks#girlswholift#gymmotivation#workoutmotivation#fitnessgoals#glutes#weightlosstips#fatlosstips#fatlossplan#caloriecounting#countingcalories#howtoloseweight#yogainspiration#yogadaily#beagoddess#yogisofinstagram#yogalife#yogachallenge#myyogalife

Что съесть? Часть 3. Углеводы

Мы уже поговорили о белках и жирах и настала очередь наших любимых углеводов.

Углеводы составляют всего 2% сухой массы тела (сухая масса - масса всех тканей, кроме жировой)

Углеводы не являются незаменимым нутриентом. Человек может существовать и на безуглеводном рационе за счет синтеза глюкозы из других органических веществ, однако самочувствие и работоспособность при этом существенно ухудшаются.

Зачем же нам нужны углеводы?
В первую очередь, для энергии. Основная функция углеводов - энергетическая.
Гликоген (запас глюкозы в печени и мышцах) - наш тактический запас энергии, достаточный для 40-60 мин. тяжелой физической нагрузки - запасающая функция углеводов
Углеводы входят в состав клеточных мембран, ДНК и РНК, ферментов, гормонов, слизистых оболочек - а это сразу и структурная и защитная и регуляторах функции

Углеводы бывают простые (глюкоза, фруктоза, галактоза) и сложные (крахмал, пищевые волокна)

Простые углеводы перевариваются быстрее всего, тк. требуют минимальной ферментативный обработки и всасываются уже в верхних отделах тонкого кишечника

Сложные - перевариваются и расщепляются до глюкозы дольше, требуют большего количества ферментов и, соответственно, глюкоза позже, дольше и равномернее поступает в кровь.

В толстый кишечник должна в идеале попадать только клетчатка, она практически не переваривается нашим ЖКТ и только в толстом кишечнике частично расщепляется для питания микрофлоры и синтеза некоторых витаминов. Однако, если человек переедает, то избыток сахаров не успевает всосаться в тонком кишечнике, попадает в толстый и вызывает расстройства пищеварения.

Кроме того, избыток глюкозы умеет превращаться в жирные кислоты и откладываться про запас.
Нормы потребления углеводов:
3-5г/кг веса для людей с низкой активностью
5-7г/кг веса для активных и тренирующихся людей
7-10 и более г/кг веса для спортсменов и людей, занятых тяжелым физическим трудом.
Тут важно помнить, что 5г углеводов - это не 5г углеводного продукта. Например в 100г яблока - 12г углеводов, а в 100г овсянки - 63г углеводов. Также при наличии избыточного веса нормы рассчитываются на желаемый, а не на текущий вес.

📍CALORIE COMPARISON

If you are out and about and in need of a little snack these Metcalfes Popcorn can be a nice easy swap whilst saving yourself some calories.
I've seen these now in multiple shops, including Costa Coffee. Pair that with a black coffee and you are sorted! 👇Got questions in regards to dieting? comment below and I'll help you out

Don’t have any regrets in life, make a decision today that your future self will thank you for... happy to help if you want to make that decision....

Planning on having this TPPC Chocolate Protein Brownie loaded with Oreos, Chocolate, Homemade Caramel Sauce & 🌻 with a massive glass of Cashew Milk this chilling afternoon 🐽🐷
Anyone would like some? 😁
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#snackidea #vegan #dietfood #fitfoodie #veganrecipes #proteinbrownie #dessert #chocolate #vegansofbrisbane #bikinigirls #iifym #howtoloseweight #proteinballs #weightlossjourney #bodybulding #abs #mealprep #keto #iifymgirls #icnqld #brownie #girlsthatlift #diet #figurecompetitor #macrofriendly #bbggirls #veganbodybulding  #chocolatebrownie #plantprotein #wbff

🔥BACK TO BASICS SERIES🔥
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🧐 With so much misinformation around I have collated my “Back to Basics” Series and put them in one tidy post for you
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💥 Make sure you hit the SAVE button and keep this post handy or share it with someone who needs to hear it
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1️⃣ How to set your calories & protein
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2️⃣ How to train
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3️⃣ How to add cardio into the mix
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4️⃣ How to flexible diet
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5️⃣ Truth about carbs
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6️⃣ Truth about fats
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7️⃣ Truth about protein
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😃 What is your favourite part of this series?
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👇 What other topics would you like to see me cover if I did another “back to basics” series?
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👀 Check the link in my bio and join our FREE 4-Week Fat Loss Diet to go through this process yourself
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#fatlosshelp #fatlosstips #fatlossjourney #fatlossgoals #fatloss #fatlosscoach #fatlossdiet #fatlossfood #weightlosstips #weightlosshelp #weightlossjourney #weightlossgoals #weightlosscoach #weightloss #weightlosssupport #weightlossdiet #caloriecounting #countingcalories #caloriesburned #calories #iifym #flexibledieting #flexiblediet #flexibledieter #iifymfood #howtoloseweight #howtolosefat #losefat #losefatfast #loseweightfast

A quote from one of my clients in her check in yesterday 🙌

Nutrition and exercise impact EVERYTHING. Your whole life. Simple things like adding more protein, colourful fruit and veg, and finding little ways to walk more (or even dancing around your kitchen like this lady 😉💃) make a huge difference to your energy and confidence day to day.

In our Change For Life group our main focus is on taking better care of your body... 🍳 finding balance and ADDING healthy foods that make you feel great 🥑 🤸‍♀️ moving more to be fitter, stronger and able to enjoy a longer active life with friends and family 👨‍👩‍👧‍👦 🤐 rather than 'dieting and exercising to lose weight' 👎

Maybe that way of looking at things could help you too?
How can you take really good care of you and your body this week?

💥💥CRUSH THE MORNING, CRUSH THE DAY💥💥
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Crushing your morning is probably the most important part of your day if you want to have a successful day. I really, really do think that you can’t crush the day if you’re not waking up early. It’s like, how do you expect to get stuff done when you’re racing against the clock all day long. Waking up early is a crucial part of my days :)
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Drink water as soon as you wake up. For realz. Drink water. You really want to drink water. Try it for a few days and see how much better you feel.
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WRITE your goals. I do think that getting your attention on your goals as soon as you wake up is a massive part of your intentions for the day and get ready to get after it.
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You can eat breakfast, or don’t. It’s up to you what you like. If you eat breakfast I do recommend to have a protein/fat heavy breakfast. Having lots of carbs in the morning will probably get you tired halfway through the morning, or at least this is what I’ve seen for myself and lots of coaching clients.
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Drink coffee, because it’s coffee.
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AND lastly. Make sure your plan for the day is ready, and go execute. Get it done and make stuff happen!!!
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I hope this was helpful, of course if you have any questions comment down below!
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♥️Much love, Dennis
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P.S. I still have some coaching spots open and I’d LOVE to help YOU crush your fitness goals! Check the link in my bio to apply :)
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#weightloss #weightlossjourney #weightlossdiet #weightlossplan #diet #dieting #fatloss #fatlossjourney #nutrition #nutritiontips #nutritioncoach #fitness #fit #fitnessmotivation #fitnessjourney #dietplan #dietfood #dietstartsmonday #nutritionplan #caloriecounting #countingcalories #losingweight #howtoloseweight #highprotein #wholefoods #healthydiet #healthyweightloss #weightwatchers

Morning Everyone. Hope you’d a great weekend and now feel ready to have an awesome progressive week ahead. DS Gym will open at later time of 9am today and close at 9pm. There are MSS Classes at 9am, 4pm and 6pm as well as Kids Hip Hop
and Dance class at 5.30pm for 5-7 year olds. So make sure you get a workout in today and kick off the week positively. I also want to wish Wellington⁩ the best of luck in the Kenpo World Championship later this week in Budapest. You deserve to be world champion - bring home the gold🙌 #kick2018sass

Regrann from @mazerfitness - My good friend @maxweberfit ABSOLUTELY hit it home with this post! Couldn’t have created a better graph myself to explain this! Huge props to Max! I’ll let the main man Max take it away from here!!
-
🤔 Have you ever been curious about “Flexible Dieting”? Or maybe you just want to learn a little more about it?
-
If yes, here’s the gist of it:
-
🍎 Flexible Dieting is often directly associated with the “IIFYM” (If It Fits Your Macros) style of eating, which often gets a bad rap because of the idea that as long as foods “fit your macros” any food source will do whether its cookies or kale.
-
While this position does hold up from strictly a “Calories In” vs. “Calories Out” perspective, there are more variables that we must discuss.
-
1️⃣ The main one is food quality.
-
Food quality does matter from a total health perspective, an energy level perspective, a sustainability perspective and a results perspective.
-
🍕 So that’s why pizza, pop tarts, ice cream and skittles should not be the bulk of your diet. However, it’s totally cool if you fit them into your diet, and allow flexibility.
-
This is where the term “Flexible Dieting” comes into play, as opposed to just “IIFYMing” it.
-
🥗 Flexible Dieting is essentially the idea that 80% of your daily calorie intake should come from whole, healthy foods like lean proteins, fruits, veggies, whole grains and healthy fats.
-
🍟 This also leaves 20% of your total calorie intake to be distributed into eating foods you really enjoy, like Oreo’s and donuts.
-
📊So on a 2,000 calorie diet, ~1,600 calories should come from foods like chicken breast, brown rice, broccoli, strawberries and nuts and ~400 can come from a slice of chocolate cake or a snickers bar. Make sense?
-
Alsoo tag a fellow Flexible Dieter!!! 😜
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.
.
.
.
.
#weightloss #weightlossjourney #weightlossdiet #weightlossplan #diet #dieting #fatloss #fatlossjourney #nutrition #nutritiontips #nutritioncoach #fitness #fit #fitnessmotivation #fitnessjourney #dietplan #dietfood #dietstartsmonday #nutritionplan #caloriecounting #countingcalories #losingweight #howtoloseweight #highprotein #wholefoods #healthydiet #healthyweightloss #weightwatc

Need help with fat loss!?..Get your custom diet program today - DM me!
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🍰 The “Worst” Fat Loss Foods 🍰
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🤔 Did you know that if you eat any of the foods in the infographic above you’ll immediately gain 10 pounds of pure body fat?!
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😅 I am totally, 100% kidding! However, on this post we’re going to talk about some foods that are the “worst” foods fat loss compared to other foods, that might be “better” for fat loss. Let’s dive in…
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☝🏼 As you can see in the list above, I’ve included foods that I’ve dubbed the “worst” for fat loss. Let’s start off by defining what I mean by that.
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🤷🏻‍♂️ When I say the “worst” foods for fat loss, I do NOT mean that these are foods that cause you to directly gain weight. They are simply foods that make it hard to lose weight because they are calorie-dense (meaning they have a lot of calories packed into a small amount of space). Plus, they’re often not very filling.
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🥊 The punchline? While these foods are not “fat-loss-friendly”, you can still fit them into your diet when portions are controlled. Just know that they are high-calorie, and often not the best choice for progress day-to-day.
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😃 Ultimately, eat 80% healthy stuff, and fit in fun foods you enjoy with the other 20% (like the foods above). And always play the long game! Patience is a major key!
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❤️ Thanks for reading! And if you enjoyed this post, please tag a friend that would benefit from my page! :)
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Credit- @sathishmurugesan_official
#fatlossjourney #fatloss #calories #lowcalorie #lowcalories

#fitlife#fitchicks#girlswholift#gymmotivation#workoutmotivation#fitnessgoals#glutes#weightlosstips#fatlosstips#fatlossplan#caloriecounting#countingcalories#howtoloseweight#yogainspiration#yogadaily#beagoddess#yogisofinstagram#yogalife#yogachallenge#myyogalife

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