#starfitla

MOST RECENT

First off, water is always best, but if you need something sweet to drink take the following into consideration.

Liquid calories, no matter how nutrient rich they are , DO NOT provide satiety. Chances are energy dense liquids (high calorie) are a huge cause for your weight struggles. A simple switch to zero calorie liquids or whole foods would make a HUGE impact on your weight.

Unlike consuming foods, high calorie liquids provide very little satiety therefore allowing you to consume either more of those liquids or food in addition to these high calorie beverages. These additional calories can easily lead to weight gain.

Studies show that switching to 0 calorie beverages leads to less calories consumed causing participants to lose weight. Low calorie or no calorie beverages are a much better choice for weight management and weight loss.

As I said initially, water is the best option for hydrayion. And then get your nutrients from whole foods. Look at the sugar in the @nakedjuice 👀 combined with very little fiber and no satiety. Eating the real whole veggies 🥔🥕 or fruits🍎🍌 would be much more filling, you'd consume less, but with more nutrients and less sugar.

If you're going to have @pepsi don't be afraid to go with Pepsi Zero or Diet, both are a better option when managing or losing weight. They're not bad or gonna kill you with chemicals, just don't drink 20 a day!

Basically, don't drink your calories, eat them!
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#StarfitLA #countingcalories #healthylifestyle #weightlossfood #weightlosshelp #dietcoke #dieting #weightlosstips #dietfood #menshealth #womenshealth #fitnesslife #fit #igfit #instafit #igfitfam #exercise #deadlift #squats #ifbb #workout #pepsi #diet #diettips #bbgcommunity #bbg #bodytransformation

Have you been losing weight and/or fat and suddenly hit a plateau? Have some stubborn fat you just cannot seem to get rid of?

As long as you remain in a caloric deficit, you will continue to lose weight and fat. So are you still in a caloric deficit?

Is your diet still in check? How about your workouts? Still consuming and burning the same amount of calories? If yes, then be patient and you will reach your goals.

Chances are if you have truly hit a plateau, then your caloric deficit is not what it once was when you started. If your diet has remained the same, then you're burning less calories. Why?

I explain 2 reasons why you're burning less calories and also what to do about it in these vids.
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#calories #workout #weightlosshelp #fatlosshelp #fatlossjourney #diet #powerlifting #ifitfitsyourmacros #ifbbbikini #fitmoms #bbgcommunity #bbgprogress #fit #igfit #instafit #igfitfam #coach #competitionprep #obesity #extremeweightloss #gym #exercise

Friend sent me a @gq article "The 5 Best Ways to Lose Belly Fat" and wanted my opinion.

I stopped right there at the title, didn't even have to click on it. There is only 1 way to lose fat (any fat, tricep fat, belly fat, lower back fat, etc) that's caloric deficit.

Now there's only 3 ways to achieve a caloric deficit.
1. Consume less calories.
2. Burn more calories.
3. A combo of consuming less and burning more calories.

The thing is there's not 5 ways or 5 best ways of doing that. There's literally thousands ways of achieving it. All you need to do is find the best way for you. Choose a diet and a workout plan that you enjoy. Ones that you can consistently do and stick to. If you consistently achieve a caloric deficit, you will lose body fat and eventually it will be from your target area.

You cannot target a specific area to lose fat. As you lose body fat, your body redistributes the remaining fat to where you need it so that it is slowly trimmed from all over your body and never one specific area.

Need help finding a workout program that you enjoy and is made just for you, let me know!
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Not sure how many sets and reps you should be doing?

These are just general guidelines to help if you're unsure of where to begin. Ultimately if you're staying focused, eating properly, and training consistently you will become stronger and increase your muscle mass.

But if you're training for:

STRENGTH. Exercises like Olympic lifts, deadlifts, and squats, etc are the heaviest. 3-8 sets of 1-6 reps with 2-5 min of rest between sets. These are max effort and technical lifts so focus is on maximum output. Low reps because the weight should be heavy enough that more reps would compromise your form. Load up and be sure to use the rest for a full recovery. Best if done when fresh early in your workout.

HYPERTROPHY or more commonly known as muscle growth. Exercises included would be pretty much everything, although Olympic lifts aren't usually done for many reps as they're explosove and extremely technical so I'd shy away from those unless you're an elite lifter. Here, you will want to utilize 3-5 sets of 6-12 reps with 1-2 minutes rest. You should feel pumped while doing these, focus big time on that contraction, squeeze. Always controlled reps.

ENDURANCE. As with strength, most all exercises can be safely done for endurance except I would strongly advise not to do Olympic lifts at all for endurance. Also, avoid doing it until late into your workout as to not faitugue your muscles for the heavier lifts. Do 2-4 sets of 12-20+ reps per set and use 30 sec to 1 min rest between sets. You could also do multiple exercise circuits with little to no rest or timed exercises if you wanted.

If you're looking for some help with your sets and reps or just your overall programming, drop me a DM and let's chat!

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#powerlifting #weighttraining #fit #igfit #instafit #igfitfam #deadlifts #squats #girlswholift #chestday #legsday #fitmom #beachbody #gym #fitspo #muscle #hypertrophy #exercise

Weight is not a great goal!

What the scale reads is literally gravity's effect on your body mass, it tells you nothing about your body composition or health.

Not saying it's a bad goal, just not probably what you really are shooting for. Now I do understand if your goal is 20+ pounds, tracking your weight weekly or biweekly may help and of course if you're losing that much weight, there will be fat loss therefore your body composition will absolutely be improving.

If your goal is a few pounds or maybe 10 pounds or so, it's most likely not the pounds you truly want to lose. What would that weight loss mean to you? It is possible to lose 10lbs and look exactly the same. Would you be satisfied? Probably not.

Set a goal such as fitting into your clothes better, changing your body composition ie. increase muscle mass and lose body fat,
looking great naked, or feeling better about your health etc.

Again, I'm not saying it's bad, just not the best measure for most likely what you're trying to achieve. If it helps you stay on goal and keeps you motivated, that's fine. Just be aware your weight can change, but you may not see or notice any size difference, so set some other goals as well, not just weight.

Need some assistance changing your body composition? Send me a DM and I can help you with the tried and proven methods I've used to get my clients leaner and looking their best!
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FASTED CARDIO DOES NOT BURN MORE FAT

I'm sure you have all heard it before. No, no, not the crossfit thing, we've heard that too, but rather that fasted cardio burns more fat than doing cardio after eating. (Probably the crossfit guy told you this.🙈 Sorry, not picking on crossfit, it has its place💩) Anyhow, back to fasted cardio. No, it does not burn more fat than cardio after eating.

To be fair, they are just a little bit right when telling you this. As in short term, like perhaps during that exact workout session and immediately after, but... and this is a huge BUT (not butt🍑) TOTAL energy balance at the end of the day will determine whether fat is lost or gained. So basically if your total calorie intake/output is the same at the end of the day it makes no difference whether you perform fasted or unfasted cardio. You see if net calories (energy) is the same then your fat loss or gain will be the same. Always comes down to total calories ie energy.

If you enjoy fasted cardio, keep doing it.
If you enjoy having a massive, mouth watering breakfast🥓🍳🥞 before cardio, have at it.

Whatever works for you, your goals, and that you enjoy is best. That will allow you to be consistent and stay on track to reach your goals!
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No. Fruit will not make you fat. The current obesity epidemic is not a result of overconsumption of fruits.

They do, of course, have calories, nutrient rich calories actually. Just track them just as you would any food so they fit into your goals. Want to lose weight, be sure to have a small caloric deficit. Want to gain weight, have a small caloric surplus.

Need help with your fitness goals, DM me and let's get you on a program specific to you and your goals.

#StarfitLA #diet #fruits #sugar #calories #macros #flexibledieting #iifym #beachbody #weightloss #fatloss #fit #igfit #instafit #igfitfam #fitmom #bbg #bbgcommunity #workout #gym #healthyeating #healthyfood #diettips #exercise #ifbbbikini #LA

Hit a weight loss plateau? Bored with your workout routine? Reach a point of diminished gainz?

There are many ways to mix up your workouts, these are just a few to help you get started.

FULL PYRAMID REPS
Start high, go low, finish high rep scheme. Pick the sets and reps you want, but follow this template. Beware on the way back up in reps, it will be harder than the first time so weights may be lighter.

FULL REVERSE PYRAMID REPS
Start low, go high, finish low rep scheme. The opposite of the above. Again though, follow this template and be aware of needing lighter weights.

SETS FOR TIME
Instead of sets for reps, do sets for time. Slow reps for a 1-3 minutes or fast, explosive reps for short bursts (15-30 seconds) Set your clock and go!

ACTIVE RECOVERY, NOT REST
Replace waiting or texting as rest for movement. As simple as jumping jacks, running in place, plank or if you're focusing extra hard on abs do crunches or for an arms focus, do curls.

DO WORKOUT IN REVERSE
Flip your entire workout on its head. Take what you've been doing and are bored with and do the entire workout in reverse. Start with your last exercise and go backwards from there.

USE LOW/HIGH DROPSETS
Complete each set as a low to high rep dropset. For example, do 6 reps and then immediately use a lower weight for 15 reps, that's 1 set. Do 3-5 sets like this.

DO EACH SET TO FAILURE
Choose to do each set to failure. Try 2-4 sets to failure. Shoot for 8-15 reps each set, adjust your weight as needed. Allow yourself 1-2 minutes for recovery.

DO SPLIT SUPERSETS
Take that superset (2 or more exercises performed with little to no rest) and make it even harder. For example have 4 sets of 15 for each exercise? Do 2 sets nonstop, then rest, then do the last 2 sets nonstop.

Have questions or specific goals you're trying to reach and are stuck, let me know.
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A 1 HOUR WORKOUT IS 4% OF YOUR DAY.

What are you doing the 23 other hours to stay on track?

Reality check.
No goal, no matter what it is, can be achieved with a mere 4% effort. And that's 1 hour everyday.

You must hold yourself accountable the remainder of the day both mentally and physically. Now that doesn't mean it must consume you, but simply being aware of what you're eating by either making healthier choices or by tracking your calories. There are many apps that make this easy.

Are you active outside of that 1 hour in the gym? A sedentary lifestyle, 8+ hours sitting at work, watching tv, computer, etc, is a major cause of America's obesity epidemic. Take the stairs, walk outside, hike, choose an active hobby or join intramural sports are a few options.

The gym is a great start, but it is truly just a fraction of the puzzle to reach many weightloss and fitness goals. Set attainable goals with realistic deadlines and then committ to and focus on achieving those.

If you need help, please let me know. I can help you get started. I can help you with what workouts to do and also getting you mentally strong to push yourself to new heights! I will hold you accountable and be with you every step along the way!
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#weightlossjourney #weightlosshelp

Exercises that make you gain muscle are the same ones that allow you to keep muscle when cutting. The change is the diet and how the exercises are programmed ie sets, reps, rest, tempo, frequency, etc What are your thoughts, do you agree?

Had a client asking about his goal weight and how his exercises would be changing as we go from bulking to cutting. I try not to go by weight, but rather by how they look and feel. Weight is just a number and doesn't tell you anything about your body.

For instance if your goal is to lose 10 pounds because you think you'll look better. Truth is you can lose 10 lbs and still look like shit or you can lose 5 pounds and look awesome. Has to do with your body composition and what weight you lose more than what a scale says.
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This calorie comparison is by no means an endorsement to drink 5 gin and diet tonics instead of 1 pina colada, but a mere calorie comparison, maybe just have 3 haha

Alcohol is another source of calories. In fact, quite a bit of calories. 7 calories per gram to be exact, compared to carbs/protein 4 calories each or fat 9 calories. Another big difference is that alcohol contains zero nutrients, no vitamins or minerals at all, whatsoever.

Now in the case of drinking alcohol, especially mixed drinks, many of the calories come from other liquids that are mixed with the alcohol to make it tasty enough to consume.

End of the day, all calories need to be wisely consumed and counted when you're dieting, but you can enjoy a few drinks as long as you're aware of total caloric intake.

As you'll see here, a 12oz pina colada is 586 calories (found many between 500-800 calories.) If you end up having 2 or 3 over the course of a Sunday Funday you're looking at 1500+ calories!! Another option would be to have 5 gin and diet tonics (or less, refer to opening statement) for under 600 calories.

You can enjoy drinking while dieting. You just need to use moderation and be smart. I prefer to drink a liquor and a zero-calorie or diet mixer. It may not taste as good as the pina colada, but you won't know it after the 2nd one anyways😂😂 Jokes aside, you'll get the effects from a few gin and diet tonics as you would a couple pina coladas at a fraction of the calories. .
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Is it best to workout in the morning or at night?

The #1 best time to workout is..... whenever you are able to workout. Yep, that's right. All the jibber jabber about hormone release, fasted cardio, etc is all a bunch a crap. It's entirely your preference and what works best for you and your schedule.

Having trouble making it to the gym? No worries. You don't need a gym to get in or remain in shape. Try my free BODYWEIGHT 28 program. 28 bodyweight only workouts that can be done anywhere. Download it for free by clicking PROGRAMS above.
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Which bread is healthier?

Well it does depend on your goals, but I would prefer the Stone Ground 100% Whole Wheat over the Orgainic 100% Whole Wheat.

It's safe to say more people are trying to lose weight and stay fit vs gain weight. As you can see 2 slices of the Organic bread is over 2x the calories of Stone Ground.

Sure the Organic one has more protein, but if you ate enough of the Stone Ground to make the calories near equal (4 slices) then the protein would be very similar as well. You can basically have 4 slices of the Stone Ground to every 2 slices of the Organic.

Also the Organic was 2x the price at $5 a loaf.

Chooisng healthy foods isn't as simple as looking for the words organic or all natural or low fat, low carb, etc. Sometimes it takes a quick look at the nutritional facts to really see what the truth is.
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#StarfitLA #StarfitStarTips #FridaysFix #diet #wholewheat #bread #dietfood #smartchoices #foodchoices #weightloss #countingcalories #macros #iifym #beachbody #fatloss #dietgoals #fit #igfit #instafit #igfitfam #teamfit #fitnesscoach #LA #weightlossfood #healthyeating #healthyfood #health #organic

Jumping rope is an amazing cardio workout and torches calories pretty quickly. 10 minutes of normal jump rope is equivalent to about a 7-8 minute mile of running. Jumping rope also has some other benefits.

1. Speed and Agility. When you jump rope on the balls of your feet, the body connects with your mind to make neuromuscular adjustments to keep you balanced. Jumping rope improves your balance and quickness/coordination by making your mind focus on your feet for sustained periods of time, even if you're not conscious of it.

2. Increased Bone Density. Bones become stronger under stress, the repetitive medium impact of jumping rope increases bone density making them stronger.

3. Great Neuromuscular Exercise.
Exercise is good for the brain. Activities with both physical and mental demand have higher impacts on cognitive functioning than regular exercise tasks alone. Turns out the very best workouts for brain health involve coordination and rhythm making jump rope one of the best exercises for mental health.
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KETO MAY BE THE GREATEST DIET EVER

Or maybe it's not. It is no better or no worse than any other diet. We've gone over this before, all diets work by creating a caloric deficit. They all fail because you cannot adhere to them for the long haul. Choose the best diet for you by finding the one that you can enjoy and continue beyond the short term.

Apologies for a few mistakes. I just film whatever is one my mind and then share with you.
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Low Intensity Interval Training (LISS) absolutely has its place in weight and fat loss just as does High Intensity Interval Training (HIIT) Here's my 4 big reasons why you should being including it in your program.

1. High Percentage of Fat Burn. LISS uses primarily your aerobic energy system which utilizes mostly fat for fuel. Although you may burn less total calories than when doing HIIT, you will burn a higher percentage of those calories as fat. And combine this with the other 3 reasons below to see why it may be your new favorite method of burning fat!

2. Easy on Joints. As the name suggests, it's low intensity. There's minimal impact involved when performing LISS. Whether you walk, swim, or cycle, it's very safe and easy on your joints.

3. Minimal Recovery Time. Low intensity keeps your heat rate low and steady state keeps that heart rate somewhat steady. That low and steady heart rate is not overly stressful or demanding on your body. Combine its low muscular demand and that it mostly burns fat and you will see that LISS won't impede your resistance training performance when doing it prior to or your recovery when done after.

4. Easy to Do. Your fitness level and even your motivation can be low. It's as simple as walking. It's biggest constraint may be time. It's recommended to do 40-60+ minutes in each session to get maximum benefits.

LISS is a very effective method of training when your goals are weight or fat loss. It's a great break in what can be a very stressful and rigorous workload of resistance training and HIIT. If you need help programming it into your workouts or need some guidance on your fat loss journey, please let me know or click COACHING above.
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#diet #health #igfit #instafit #igfitfam #deadlifts #chestday #liss

It's the only way to guarantee results.

SPOILER ALERT. It is not:
Fit Teas
Fit Wraps
Juice Detox
Juice Diet
Juice Anything
Supplements
Dr Oz suggested Supplements
Super Special Supplements
Surgery
Magic Pills
Unicorn Blood

There are no shortcuts or wizards or genies in a bottle granting wishes. It's going to be hard AF, it's going to take a long time, and there will be set backs.
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@dr_oz
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Yep, I said it. After getting alot of negative feedback about using the term skinny fat the other day, I felt the need to address it.

SKINNY FAT

It's not a term used to body shame. It's actually a very real and a very unhealthy problem that should be addressed. What exactly is skinny fat? And how unhealthy and dangerous is it? Click ARTICLES above for the full read!

Need help with increasing your muscle mass and lowering your body fat? Need a new gym routine, ready to switch it up? Let me know or click COACHING above.
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Summer is almost upon us. Lounging at the beach and hanging around the pool will be in full swing soon. No better time to get your abs right than now.

To be honest, we ALL have abs to varying degrees, but too much body fat prevents them from showing or from having a 6 pack. So here's what it's going to take to be bikini and Speedo ready😉. As I've said before and posted yesterday, caloric deficit is the only way to lose weight. Whether you eat less, exercise more, or any combination of those 2 is your call and will result in weight plus fat loss.

Your abs are muscles and just like any other muscle group it needs to rest and recover so doing abs every single day isn't the best approach. Also just like any muscle group, resistance training is the most efficient method to increase muscular stress and promote muscle growth. That being said, if abs are your focus, hit them with resistance training 3-4x a week and not with endless crunches every day, but with resistance.

Lastly, you must consume enough protein. Not only will it help you with your diet and caloric goals, but will ensure you keep the hard earned muscle you have. It has been a long established standard that 1 gram of protein per pound of bodyweight is the minimum to help achieve muscle preservation.

Just like any goal, stay disciplined and focused. You will have those abs popping for summer!

Needing an ab program or any other advice, feel free to ask me or check out my online coaching program above, click COACHING.
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Yep. Boring, I know. Nothing fancy here. They ALL work because of caloric deficit. That's it, that's all. No super special hormonal response, no metabolic super charging, no voodoo magic happening here. Just caloric deficit.

Choose the diet that best fits you and that you can commit to. If you can't live without carbs, I'd stay away from Keto and Atkins. Love bacon? Vegan is probably not for you.
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