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LOSE FAT FAST by @skiman.factual.fitness
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Summer time is here and if you want to get in shape quickly this post is the post for you.
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So time and time again I see individuals making these mistakes and they end up spinning their wheels. Losing fat actual is the quickest process btw. So lets dive into it.
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1). Cardio:
-Use cardio as a tool, we want to use it to push the caloric deficit down or to insure that we are burning more than we consume. That should be about it, if you want to keep lean muscle mass on, do not over do the cardio. 20-40 minutes anywhere from 1-4 sessions a week is great. Don't go into it with two a days at the gym doing an hour each time.
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2). Protein:
-Gotta feed the muscle, the muscle does not grow in the gym but only in rest and recovery and if you are not eating the correct macros nutrients, "protein" being one of the most important of the three, you will not carry the correct amino profile for optimal muscle growth. Also if you are in a caloric deficit, it's going to make it that much harder to put on size. I choose to either cut or lean gain as I know that gainer sizing and cutting at the same time is near impossible at my level.
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3). Resistance Training:
-Always train with moderate to heavy loads, to build lean muscle mass we have to give it a reason to hold onto it. While losing weight, you also don't want to lose just weight. We want to lose fat and the only way to shift this focus is with resistance training with weights.
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4). Macros:
-So even though you may be eating "healthy or clean" the macros are what determines the composition of your body. Eat enough protein, carbohydrates and fat to fuel your workouts, repair and recover.

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MuscletechHydroxycut Fatburner 100caps !

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PROTEIN BAR BY ON !
RM100 !
@roidsnutrition_rn @roidsnutrition_rn
Hi guys ✌️️
sorry for bothering you.

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siapa nak cacing , urat timbul boleh try ni !
#Padu !

Hi guys ✌️️
sorry for bothering you.

Looking for cheapest GEAR? SUPPLEMENT?
You want Limited FREE GIFT and FREE SAMPLE?
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THIS is your chance!
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🔥 12 Best Fat Burning Foods
Written by: @maxweberfit
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❌ So here’s the thing… if you only read the infographic above (and avoid the content in this caption), you will only derive a small snippet of the value from this post.
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😍 The truth is this: You CAN Eat ANY Food You Want AND Still LOSE FAT!
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📈 You can also eat any food you want and gain body fat (though that’s a very unlikely goal haha).
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👉🏼 And the reason that BOTH of the above statements are true is because of a concept called ENERGY BALANCE, and The Law of Thermodynamics:
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(Calories consumed) - (Calories expended) = Weight gained/lost
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⚡️ This is essentially “Calories in” vs. “Calories out”, where you need to be having less calories “in” than calories “out” in order to lose weight.
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😌 And while it makes a lot of sense to eat mostly healthy foods like berries, spinach, chicken breast, melon, asparagus and bananas… you CAN eat some Oreos and a slice of pizza every now and again so long as you are not over consuming calories.
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😎 And the reason that all of the above foods are “the best” is because they allow you enough micronutrients, on top of enjoying your diet through flexibility.
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💥 But also know this… EVERY food in moderation can also be “the best” (unless you are allergic, or something, duh) so don’t be a headline reader - always look for the depth hidden in the caption, and eat according to your preferences and goals!

#Meditech #BlackDragon #NspLabs #Muscle #RoidsNutrition #TEAMRN #Shredded #OnlineCoaching #Malaysia #Sado #gainer #wheyprotein #onlineorder #MuscleJuice #Original #protein #bodybuilding #fitnessmotivation #fitness #leanbulk #bodybuilding #leanmass #maskulin #nopainnogain #fitmalaysian #musclemania #ronniecoleman #optimumnutrition #gainzlab #keifei

Here are my key tips in order to get a 6 pack.
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1). Incorporate Compounds
-Bench press, squats and deadlifts. While performing these exercises while bracing the core, it forces the core to engage and if you are progressive overloading in your training, like you should be, this will only carry over onto the abs and core strength. Core strength is important regardless,
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2). Aggressive Calorie Deficit
-So we have to lose fat in order to show these guys off right? The only way to do that is to be in caloric deficit. Yet we do not want to hinder training and remain optimal to burn more calories. Without fuel you can't get intense, and without intensity you can't burn more calories. Hence I recommend a 20-25% deficit from your maintenance calorie intake.
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3). High Protein
-When I say high protein, of course that is relative and specific to the individual but I recommend you get at least a gram, or more the leaner you get, per lbs of body weight. You are going to need the protein to repair the muscle tissue, recover and have it grow.
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4). Follow Skiman
-Of course the last tip is the greatest tip of all! This guy may know a few things... On good days with enough carbohydrates... .. .
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If you made it this far please comment below "GETAB'D" as it helps me to see that I'm making a difference in your fitness goals. As always have a great day.

#Meditech #BlackDragon #NspLabs #Muscle #RoidsNutrition #TEAMRN #Shredded #OnlineCoaching #Malaysia #Sado #gainer #wheyprotein #onlineorder #MuscleJuice #Original #protein #bodybuilding #fitnessmotivation #fitness #leanbulk #bodybuilding #leanmass #maskulin #nopainnogain #fitmalaysian #musclemania #ronniecoleman #optimumnutrition #gainzlab #keifei

OTOT

Sel-sel otot mempunyai lapan kali ganda aktif secara metabolik berbanding dengan sel-sel lemak.
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Ini bermakna jika kita mempunyai lebih banyak otot, kadar metabolisme kita lebih tinggi berbanding jika kita mempunyai kurang otot.
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Lima ratus gram otot menggunakan 50 kalori sehari sementara lima ratus gram sel-sel lemak hanya menggunakan 2 kalori.
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Dalam satu kajian menujukkan apabila kita berjaya menambah dua kilogram otot, kadar metabolisme kita (tenaga yang di bakar ketika rehat) akan meningkat sebanyak 9-10 peratus.

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KALORI MASUK < KALORI KELUAR
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Dalam konsep kalori, kita sedia maklum yang ia terdiri dari 2 komponen penting iaitu Daily Calorie Requirement (DCR) dan Daily Calorie Intake (DCI). DCR merujuk kepada tenaga yang di perlukan oleh tubuh manakala DCI pula merujuk kepada tenaga yang di ambil oleh tubuh menerusi makanan atau diet.
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Sekiranya kita ambil (DCI) lebih kalori dari yang di perlukan tubuh (DCR), maka berat kita akan bertambah. Sekiranya kita ambil (DCI) kurang kalori dari yang diperlukan tubuh (DCR), maka berat kita akan berkurang.
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Untuk memahami konsep ini dengan lebih jelas, cuba bayangkan sistem kalori masuk (DCI) dan kalori keluar (DCR) kita ini seperti sistem akaun perbelanjaan kita. DCI di ibaratkan seperti gaji atau pendapatan kita, manakala DCR di ibaratkan seperti perbelanjaan. Tubuh badan kita pula adalah seperti tabung atau bank.
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Apabila pendapatan kita lebih besar dari perbelanjaan kita (surplus), maka lebih banyak wang yang akan di simpan di dalam bank dan kita akan menjadi kaya (gemuk). Namun sekiranya pendapatan kita lebih kecil dari perbelanjaan kita (defisit), maka lebih banyak wang yang kita perlu ‘withdraw’ dari bank untuk tampung perbelanjaan harian kita, maka lama kelamaan kita akan menjadi miskin (kurus).
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Sekarang faham kan kenapa kita perlu cipta defisit kalori (DCI < DCR) untuk kurus? Maksudnya di sini jumlah kalori yang kita ambil (DCI) dalam sehari perlulah kurang dari nilai DCR sekiranya kita berhajat untuk menurunkan berat badan!

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ELAKKAN EMPTY CALORIES
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Ramai yang tidak tahu mengenai empty calories. Empty calories adalah makanan yang mengandungi kalori yang tinggi tetapi punyai nilai nutrisi yang sangat sedikit.

Setiap makronutrien yang kita makan seperti karbohidrat, protein dan lemak mempunyai kalori.

Karbohidrat 1 gram = 4 Kcal
Protein 1 gram = 4 Kcal
Lemak 1 gram = 9 Kcal

Jadi, setiap makanan yang sihat sebenarnya mempunyai kalori tetapi ia membekalkan nutrisi yang di perlukan.

Empty calories ini pula terdiri dari solid fats dan added sugar.

Solid fats selalunya di tambah di dalam industri pemprosesan.

Added sugar adalah pemanis berkalori yang di tambah di dalam makanan dan minuman.

Solid fats dan added sugar ini di tambah untuk menjadikan makanan lebih enak tetapi ianya mempunyai kandungan kalori yang tinggi dan tiada nilai nutrisi di dalamnya.

Makanan yang mempunyai empty calories

Solid fats + added sugar:
Aiskrim
Donut
Pastri
Biskut
Kek

Solid fats:
Hot dogs
Sosej
Cheese
Pizza

Added sugars:
Fruit drinks
Energy drinks
Sports drinks
Soda

Dan inilah yang menjadi punca kepada susahnya nak menurunkan berat badan. Kita rasa kita makan sedikit dan tidak mengenyangkan, tetapi sebenarnya apa yang kita makan punya kandungan kalori yang tinggi.

Untuk yang mahu menurunkan berat badan, elakkan empty calories. Ianya hanya akan menambah kalori per hari anda tanpa membekalkan khasiat yang lain yang di perlukan badan.

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KARBOHIDRAT KOMPLEKS TINGKAT METABOLISMA
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Pernah tak anda terfikir, kenapa kalau makan 100g manisan, rasa kenyangnnya langsung tak sama dengan makan 100g nasi atau 100g oat?
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Jawapannya terletak kepada struktur nutrien yang terdapat dalam makanan tersebut.
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Manisan seperti coklat dan gula-gula terdiri dari karbohidrat ringkas seperti sukrosa (gula putih) dan fruktosa (dari High Fructose Corn Syrup).
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Nasi pula terdiri dari karbohidrat kompleks seperti kanji. Kanji merupakan satu rantaian karbohidrat yang panjang, dan beberapa 'penyambung' perlu di pecahkan untuk badan mendapatkan satu unit glukosa.
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Justeru untuk mendapatkan sejumlah unit glukosa (unit asas karbohidrat), badan perlu mengambil masa yang lebih lama untuk memecahkan rantaian kanji yang terdapat dalam nasi, berbanding memecahkan rantaian sukrosa yang sedia ringkas.
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Proses untuk memecahkan rantaian yang panjang ini sudah semestinya memerlukan 'extra' tenaga dan ini secara tak langsung meningkatkan sedikit proses metabolisma itu sendiri. Perasan mengapa badan mudah berpeluh bila makan makanan yang lebih kompleks berbanding makan manisan?
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Di sebabkan faktor masa pencernaan ini, maka makanan yang tinggi kandungan karbohidrat kompleks juga membuatkan rasa kenyang berlangsung lebih lama berbanding makanan yang tinggi kandungan karbohidrat ringkas.
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"Not all carbs are created equal. The longer the chain of sugar molecules, the longer the body needs to break them down and absorb them into the blood"
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Walaupun karbohidrat ringkas di anggap tidak baik di ambil berlebihan untuk kesihatan jangka masa panjang, namun ada waktu tertentu yang di bolehkan untuk mengambilnya

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Goodluck to our sponsor athlete @zulmuhayat42 . Hari ni dia ada ujian fizikal untuk diserap sebagai anggota polis. Doakan dia sukses AMIN !! Hi guys ✌️️ Looking for cheapest roid?
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CARI UBAT SADO?
NAK SADO?
Ada Cara nya ,mesti JADI !

Hi guys ✌️️ Looking for cheapest roid?
You want Limited FREE GIFT and FREE SAMPLE?
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THIS is your chance!
Purchase more than RM100 above u can get FREE SAMPLE and FREE GIFT FROM US !

Kami jual pelbagai jenis jenama ROID ! Quality, cheapest and ORIGINAL! 💻whatsapp- 0175953909
💻Visit our FB - jimmy jones

Setiap pos akan di DELETE selepas 24jam 😉 #Meditech #BlackDragon #NspLabs #Muscle #Shredded #OnlineCoaching #Malaysia #Sado #gainer #wheyprotein #onlineorder #MuscleJuice #Original #protein #bodybuilding #fitnessmotivation #fitness #leanbulk #bodybuilding #leanmass #maskulin #nopainnogain #fitmalaysian #musclemania #ronniecoleman #optimumnutrition #gainzlab #keifei

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