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  • GET OUT THERE 👊🏼 One important thing to me is that this account never becomes hyper-focused on workouts
.
YES, it’s a huge passion and what most of us find camaraderie in👯‍♀️ BUT what good is a life lived in the gym if you aren’t using those strengths to ENHANCE your life— hiking, skiing, swimming, carrying your kids, aging gracefully, etc
.
I never want (perfect) bodies to be the end goal around here ❌ They will ALL age and change, BUT they are also the vehicle we have been given to experience this life, so let’s take good care of them, but not idolize them
.
Thanks for listening— it’s easy to allow GOOD intentions to swing a little too far if left unchecked (talking to MYSELF, here)
.
‼️Curious: Any recent ways fitness has enhanced/facilitated other areas of your life? 👇🏼 (Skiing blacks/ powder/ trees for hours on hours this week with strong legs for me)
  • GET OUT THERE 👊🏼 One important thing to me is that this account never becomes hyper-focused on workouts
    .
    YES, it’s a huge passion and what most of us find camaraderie in👯‍♀️ BUT what good is a life lived in the gym if you aren’t using those strengths to ENHANCE your life— hiking, skiing, swimming, carrying your kids, aging gracefully, etc
    .
    I never want (perfect) bodies to be the end goal around here ❌ They will ALL age and change, BUT they are also the vehicle we have been given to experience this life, so let’s take good care of them, but not idolize them
    .
    Thanks for listening— it’s easy to allow GOOD intentions to swing a little too far if left unchecked (talking to MYSELF, here)
    .
    ‼️Curious: Any recent ways fitness has enhanced/facilitated other areas of your life? 👇🏼 (Skiing blacks/ powder/ trees for hours on hours this week with strong legs for me)
  • 3,091 121 12 hours ago
  • What's your best hangover cure?
Read below for more on this topic👇
-
Tag a friend goes partying too much😉
————————
✅Follow @the.perfectdiet for certified diet info!
🔥We help YOU reach your fitness goals with proven content on dieting and nutrition
‼️You can ask us ANYTHING
————————
REPOST: @smurray_32 - - - - - -
So, as everyone is likely hungover today after Saturday night, let’s talk about some dietary strategies which you can implement today for preventing/curing an inevitable hangover
➖
Studies have showed that oxidative stress is a dominating mediator of a number of the “hangover like” effects experienced from excessive chronic alcohol consumption (McCarty et al 2013). Therefore, research has shown that there are in fact dietary strategies for ameliorating the toxic effects of alcohol, in particular the consumption of antioxidant and/or anti-inflammatory foods such as fruits and vegetables (Li et al 2014, Maher 2002, Li et al 2014, Van de Loo et al 2015)
➖
For example, studies by both Dembitsky et al (2011) and Kim et al (2011) have shown that, foods such as mangos can be great sources of the specific antioxidants required to offer protection against hangovers by decreasing plasma alcohol level after excessive alcohol intake
➖
Due to alcohol often leading to dehydration (Roberts 1963), foods rich in water and/or electrolytes such as watermelon, berries, coconuts, bananas etc are other great food sources in order to rehydrate after a bender
➖
Zinc deficiency or altered zinc metabolism is frequently observed in heavy alcohol drinkers (Mohammad et al 2012) thus foods such as red meat, shellfish, nuts, eggs, dark chocolate can be great additions to ensure ye prevent deficiency
➖
Both Omega 3 & 6 -have shown to be effective at reducing alcohol-induced intestinal and liver injury following severe alcohol consumption (Nanji et al 1989, Ronis et al 2004) helping to fight inflammation (as above)
➖
Alcohol consumption has shown to acutely decrease MPS & mTOR signalling by up to 37% however lessened to 24% when taken with protein (Parr et al 2014, Steiner et al 2014) thus any high protein food during/after the consumption of excessive alcohol has the potential
  • What's your best hangover cure?
    Read below for more on this topic👇
    -
    Tag a friend goes partying too much😉
    ————————
    ✅Follow @the.perfectdiet for certified diet info!
    🔥We help YOU reach your fitness goals with proven content on dieting and nutrition
    ‼️You can ask us ANYTHING
    ————————
    REPOST: @smurray_32 - - - - - -
    So, as everyone is likely hungover today after Saturday night, let’s talk about some dietary strategies which you can implement today for preventing/curing an inevitable hangover

    Studies have showed that oxidative stress is a dominating mediator of a number of the “hangover like” effects experienced from excessive chronic alcohol consumption (McCarty et al 2013). Therefore, research has shown that there are in fact dietary strategies for ameliorating the toxic effects of alcohol, in particular the consumption of antioxidant and/or anti-inflammatory foods such as fruits and vegetables (Li et al 2014, Maher 2002, Li et al 2014, Van de Loo et al 2015)

    For example, studies by both Dembitsky et al (2011) and Kim et al (2011) have shown that, foods such as mangos can be great sources of the specific antioxidants required to offer protection against hangovers by decreasing plasma alcohol level after excessive alcohol intake
    ➖
Due to alcohol often leading to dehydration (Roberts 1963), foods rich in water and/or electrolytes such as watermelon, berries, coconuts, bananas etc are other great food sources in order to rehydrate after a bender

    Zinc deficiency or altered zinc metabolism is frequently observed in heavy alcohol drinkers (Mohammad et al 2012) thus foods such as red meat, shellfish, nuts, eggs, dark chocolate can be great additions to ensure ye prevent deficiency
    ➖
Both Omega 3 & 6 -have shown to be effective at reducing alcohol-induced intestinal and liver injury following severe alcohol consumption (Nanji et al 1989, Ronis et al 2004) helping to fight inflammation (as above)

    Alcohol consumption has shown to acutely decrease MPS & mTOR signalling by up to 37% however lessened to 24% when taken with protein (Parr et al 2014, Steiner et al 2014) thus any high protein food during/after the consumption of excessive alcohol has the potential
  • 1,199 25 6 hours ago
  • 💥WHY YOU GAINED WEIGHT OVERNIGHT💥⁣
⁣
⁣
⁣
Follow @kurtrawlinsfitness for 🔑 fitness and nutrition tips⁣
⁣
⁣
⁣
This is a very common question from clients and followers here on IG, so I figured it was high time to address it.⁣
⁣
First things first, if you gained a few pounds overnight, you can lose it just as fast. Don’t fret.⁣
⁣
And no, you did not get fat overnight. Most likely, you just haven’t taken your morning dump yet.⁣
⁣
Or, you had a big dinner and it was salty (water retention).⁣
⁣
You could also be retaining water because you’re dehydrated or stressed.⁣
⁣
Or you’re on your period.⁣
⁣
Hope this helps some of you out there freaking out over a few pounds gained overnight 😉⁣
⁣
⁣
⁣
Tag a friend who needs to see this👇⁣
⁣
⁣
⁣
#weightgain #bodyweight #scaleweight #weightloss #weightgainedovernight #fatloss #weightlossmyths #weightlossmotivation #weightlossjourney #losingweight #losingfat
  • 💥WHY YOU GAINED WEIGHT OVERNIGHT💥⁣



    Follow @kurtrawlinsfitness for 🔑 fitness and nutrition tips⁣



    This is a very common question from clients and followers here on IG, so I figured it was high time to address it.⁣

    First things first, if you gained a few pounds overnight, you can lose it just as fast. Don’t fret.⁣

    And no, you did not get fat overnight. Most likely, you just haven’t taken your morning dump yet.⁣

    Or, you had a big dinner and it was salty (water retention).⁣

    You could also be retaining water because you’re dehydrated or stressed.⁣

    Or you’re on your period.⁣

    Hope this helps some of you out there freaking out over a few pounds gained overnight 😉⁣



    Tag a friend who needs to see this👇⁣



    #weightgain #bodyweight #scaleweight #weightloss #weightgainedovernight #fatloss #weightlossmyths #weightlossmotivation #weightlossjourney #losingweight #losingfat
  • 1,048 19 15 hours ago
  • I’ve used my knowledge as a Health Coach and what I’ve learned from all my clients to make sure this program delivers rapid results.⁣
Not only guarantees to help you lose weight and feel better than you have in years, it also promises to eliminate more body fat - faster than anything you’ve tried before.⁣
⁣
We Guide You. Click here - @weightloss.100 ⁣
⁣
This program is backed by a 100% money back guarantee for 60 full days from your original purchase. If you're not totally and completely satisfied with this program, your results or your experience in the first 60 days from your purchase simply let us know by calling our toll free number or dropping us an email.⁣
⁣
Please follow my channel and don't forget to send me a message if you're interested @weightloss.100 ⁣
  • I’ve used my knowledge as a Health Coach and what I’ve learned from all my clients to make sure this program delivers rapid results.⁣
    Not only guarantees to help you lose weight and feel better than you have in years, it also promises to eliminate more body fat - faster than anything you’ve tried before.⁣

    We Guide You. Click here - @weightloss.100

    This program is backed by a 100% money back guarantee for 60 full days from your original purchase. If you're not totally and completely satisfied with this program, your results or your experience in the first 60 days from your purchase simply let us know by calling our toll free number or dropping us an email.⁣

    Please follow my channel and don't forget to send me a message if you're interested @weightloss.100
  • 1,062 32 27 February, 2020
  • 🔺Fat loss and the long term effect.
-
Last December, @branden.vasquez and I made a last minute decision to do a mini-cut for the LA Fit Expo, and we had about a month. In about 4 weeks, we barely lost any fat, despite being super dedicated to macros, training, and cardio. We joked around about it in California too. “Dude, we didn’t lose s***.”
-
That’s an exaggeration though, because we did. There was possibly around 4-5lbs of actual fat lost and some water, which is noticeable, but nothing to ride home about. We knew going into it, that a month was not enough time. Our dieting phases usually last much longer.
-
However, I want you to think about compound loss instead and fat loss over time. Had we really cared (we didn’t) and decided to start dieting in October instead, 12-15lbs of fat loss is very physically noticeable.
-
🔹Start dieting much earlier than you think.
🔹Fat loss can be painstakingly slow, so accept that.
🔹More cardio is rarely the solution.
🔹Rapid weight loss burns muscle and takes it’s toll on your strength, which is not your goal if you care about your physique and muscle.
-
#transformationthursday #pumpchasers #fatloss
  • 🔺Fat loss and the long term effect.
    -
    Last December, @branden.vasquez and I made a last minute decision to do a mini-cut for the LA Fit Expo, and we had about a month. In about 4 weeks, we barely lost any fat, despite being super dedicated to macros, training, and cardio. We joked around about it in California too. “Dude, we didn’t lose s***.”
    -
    That’s an exaggeration though, because we did. There was possibly around 4-5lbs of actual fat lost and some water, which is noticeable, but nothing to ride home about. We knew going into it, that a month was not enough time. Our dieting phases usually last much longer.
    -
    However, I want you to think about compound loss instead and fat loss over time. Had we really cared (we didn’t) and decided to start dieting in October instead, 12-15lbs of fat loss is very physically noticeable.
    -
    🔹Start dieting much earlier than you think.
    🔹Fat loss can be painstakingly slow, so accept that.
    🔹More cardio is rarely the solution.
    🔹Rapid weight loss burns muscle and takes it’s toll on your strength, which is not your goal if you care about your physique and muscle.
    -
    #transformationthursday #pumpchasers #fatloss
  • 246 17 6 hours ago

Latest Instagram Posts

  • You have abs as well!
If you keep in training abs, those muscles will get stronger and bigger however they won’t be visible if they are still covered by layer of fat. 
Work on losing your body fat first! 
1. CALORIE DEFICIT 
2. RESISTANT TRAINING 
3. You can add some cardio if you want to, however n.1 & n.2 are fundamental 💪🏼 -
-
-
-
#fatloss #caloriedeficit #abs #abworkout #puregym #moston #fitness #fitnessjourney #fit #
  • You have abs as well!
    If you keep in training abs, those muscles will get stronger and bigger however they won’t be visible if they are still covered by layer of fat.
    Work on losing your body fat first!
    1. CALORIE DEFICIT
    2. RESISTANT TRAINING
    3. You can add some cardio if you want to, however n.1 & n.2 are fundamental 💪🏼 -
    -
    -
    -
    #fatloss #caloriedeficit #abs #abworkout #puregym #moston #fitness #fitnessjourney #fit #
  • 1 0 41 seconds ago
  • Cheers to the freakin’ long weekend!! 🥳🎉🍻 Whatever you up to this weekend, go make some stories for Tuesday!!🙌💯
Who knows, you might even catch our mascot Surgeo catching some waves 🏄🏽‍♂️🌊
  • Cheers to the freakin’ long weekend!! 🥳🎉🍻 Whatever you up to this weekend, go make some stories for Tuesday!!🙌💯
    Who knows, you might even catch our mascot Surgeo catching some waves 🏄🏽‍♂️🌊
  • 3 1 1 minute ago
  • الضخامه والتنشـنيف لكل منهم إيجابيات وسلبيات !! من خلال خبرتي البسيطه في اللعبه احب ان اقدم لكم هذا التقرير البسيط عن الضخامه والتنشيف
واتمنى من الجميع ابداء رأيه

الضخامه فوائدها
1- القوه
2- الراحه النفسيه
3-الشعور بثقه
4- الأوزان الي ترفعها في الجيم تكون اعلى
الضخامه ايجابيتها
1- من فوق الملابس تطلع ضخم ومشيتك تكون لها هيبه ومنظرك يدل بأنك لاعب كمال اجسام >> اجمل نقطه وهي الفاصل بين النشافه وضخامه
2- الكل يعلم بأنك لآعب كمال اجسام او على الأقل ممارس لهذه اللعبه مظهرك يدل على ذالك
سلبيات الضخامه
1- بعد خلع التيشرت والنزول للمسبح جسمك لايكون بالمظهر المثالي المطلوب
2- البطىء بالحركه

النشافه فوائد
1- جسمك رشيق ومعضل
2- ملابس تطلع عليك جداً رائعه ومظهرك رياضي كووول
النشافه ايجابيتها
1- عند نزولك للمسبح وخلع القميص > الكل يشده نزولك للمسبح وتصبح حديث الناس والأعين تتجه اليك وكأنك اسطوره زمانك
النشافه سلبياتها
1- ضعف الاداء في الصاله
2- مظهرك الخارجي لايدل بأنك لآعب كمال اجسام مثل الشخص الي يمر بمرحله ضخامه
3- النفسيه في الغالب تكون مش ولابد بسبب الرجيم والدايت
4- المعانه التي تعانيها حتى تصل للهدف

#alaasaati #coach #fitnese #healthyeating #healthylifestyle  #healthyliving #weightlossjourney #shredded #transformation #gymrat #bodybuilder #gymtime #cleaneats #gymflow #fatloss #cleanfood  #workoutmotivation #bodygoals #workouts #gymselfie #bodytransformation📱0999048894
  • الضخامه والتنشـنيف لكل منهم إيجابيات وسلبيات !! من خلال خبرتي البسيطه في اللعبه احب ان اقدم لكم هذا التقرير البسيط عن الضخامه والتنشيف
    واتمنى من الجميع ابداء رأيه

    الضخامه فوائدها
    1- القوه
    2- الراحه النفسيه
    3-الشعور بثقه
    4- الأوزان الي ترفعها في الجيم تكون اعلى
    الضخامه ايجابيتها
    1- من فوق الملابس تطلع ضخم ومشيتك تكون لها هيبه ومنظرك يدل بأنك لاعب كمال اجسام >> اجمل نقطه وهي الفاصل بين النشافه وضخامه
    2- الكل يعلم بأنك لآعب كمال اجسام او على الأقل ممارس لهذه اللعبه مظهرك يدل على ذالك
    سلبيات الضخامه
    1- بعد خلع التيشرت والنزول للمسبح جسمك لايكون بالمظهر المثالي المطلوب
    2- البطىء بالحركه

    النشافه فوائد
    1- جسمك رشيق ومعضل
    2- ملابس تطلع عليك جداً رائعه ومظهرك رياضي كووول
    النشافه ايجابيتها
    1- عند نزولك للمسبح وخلع القميص > الكل يشده نزولك للمسبح وتصبح حديث الناس والأعين تتجه اليك وكأنك اسطوره زمانك
    النشافه سلبياتها
    1- ضعف الاداء في الصاله
    2- مظهرك الخارجي لايدل بأنك لآعب كمال اجسام مثل الشخص الي يمر بمرحله ضخامه
    3- النفسيه في الغالب تكون مش ولابد بسبب الرجيم والدايت
    4- المعانه التي تعانيها حتى تصل للهدف

    #alaasaati #coach #fitnese #healthyeating #healthylifestyle   #healthyliving #weightlossjourney #shredded #transformation #gymrat #bodybuilder #gymtime #cleaneats #gymflow #fatloss #cleanfood   #workoutmotivation #bodygoals #workouts #gymselfie #bodytransformation 📱0999048894
  • 2 0 2 minutes ago
  • High rep deadlifts with 230lbs on the bar by @craig.lowden.81 who weighs around 150lb.... he strength trains twice a week for a total time investment of 60mins.
  • High rep deadlifts with 230lbs on the bar by @craig.lowden.81 who weighs around 150lb.... he strength trains twice a week for a total time investment of 60mins.
  • 0 1 2 minutes ago
  • Have you been working hard, focusing on your career, your family and put your health / fitness goals on the back burner?
.
If you have... and you want to get back in shape, feel confident, learn about nutrition, and reset your habits so you can maintain a fit body for life. Myself and @serene_strong have got some programs starting in the next week or so, both online and face to face.
.
We’ll take care of all the overwhelm and not knowing where to start for you.
.
You’ll need some motivation, some discipline, some accountability, someone to guide the way if and when shit hits the fan.
.
We know coaching with us is an investment so here’s some of The Benefits you’ll gain in the next 12 weeks working with us…
➡️ You’ll have someone expecting you to succeed.
➡️ When stress eating or binge eating temptations creep up, you've got us in your pocket to help you out.
➡️ You know you're eating exactly what you should (and enjoying all of the foods).
➡️ No foods are off limits (within reason).
➡️ You not only gain a coaches, but also friends, who are going to push you every day to become better.
➡️ You stop wasting time in the gym. If you value your time you should this is MEGA!
➡️ You learn more about proper nutrition. You will be able to call BS on all the diet fads and myths.
.
So, if you've been waiting around to make some changes, now is the time to act! .
Message us “coaching” to secure your spot!
  • Have you been working hard, focusing on your career, your family and put your health / fitness goals on the back burner?
    .
    If you have... and you want to get back in shape, feel confident, learn about nutrition, and reset your habits so you can maintain a fit body for life. Myself and @serene_strong have got some programs starting in the next week or so, both online and face to face.
    .
    We’ll take care of all the overwhelm and not knowing where to start for you.
    .
    You’ll need some motivation, some discipline, some accountability, someone to guide the way if and when shit hits the fan.
    .
    We know coaching with us is an investment so here’s some of The Benefits you’ll gain in the next 12 weeks working with us…
    ➡️ You’ll have someone expecting you to succeed.
    ➡️ When stress eating or binge eating temptations creep up, you've got us in your pocket to help you out.
    ➡️ You know you're eating exactly what you should (and enjoying all of the foods).
    ➡️ No foods are off limits (within reason).
    ➡️ You not only gain a coaches, but also friends, who are going to push you every day to become better.
    ➡️ You stop wasting time in the gym. If you value your time you should this is MEGA!
    ➡️ You learn more about proper nutrition. You will be able to call BS on all the diet fads and myths.
    .
    So, if you've been waiting around to make some changes, now is the time to act! .
    Message us “coaching” to secure your spot!
  • 4 1 3 minutes ago
  • Wedding incoming! Save the date!

First of all, massive congratulations to Jackie O'Connor and Steve Murphy on their engagement!

They got engaged on New Years Day 2020.

We spoke, celebrated, and set some goals for the big day in April.

Jackie wanted to feel more confident for one of the biggest days of her life.

Part of confidence would come from looking amazing in her wedding dress.

So we set some goals for her to lose some weight. The goal was to get below 70kg.

We met her motivation with a plan of action and boom!

This morning we hit 69.8kg. Over 5kg lost in 2 months.

I got a little bit teary eyed when I saw the message this morning.

And not just because the seamstress now has a lot of work to do 😅. So well done to @creamontop_henhotel I'm so happy for you. You'll look even more amazing on your big day.

#LeenNewtrition #LeanNutrition #nutrition #wedding #savethedate #fatloss #Goals #weightloss #inspiration #celebration #confidence #IMayGetTooInvestedInMyClients
  • Wedding incoming! Save the date!

    First of all, massive congratulations to Jackie O'Connor and Steve Murphy on their engagement!

    They got engaged on New Years Day 2020.

    We spoke, celebrated, and set some goals for the big day in April.

    Jackie wanted to feel more confident for one of the biggest days of her life.

    Part of confidence would come from looking amazing in her wedding dress.

    So we set some goals for her to lose some weight. The goal was to get below 70kg.

    We met her motivation with a plan of action and boom!

    This morning we hit 69.8kg. Over 5kg lost in 2 months.

    I got a little bit teary eyed when I saw the message this morning.

    And not just because the seamstress now has a lot of work to do 😅. So well done to @creamontop_henhotel I'm so happy for you. You'll look even more amazing on your big day.

    #LeenNewtrition #LeanNutrition #nutrition #wedding #savethedate #fatloss #Goals #weightloss #inspiration #celebration #confidence #IMayGetTooInvestedInMyClients
  • 2 0 3 minutes ago
  • 💥💥FATS ARE NON-NEGOTIABLE💥💥
.
.
Continuing with the topic of LOW FAT DIETS 🚫🚫
.
.
🤔🤔 Hopefully you are all familiar with the fact we have certain fats that are known to be 'essential fatty acids'. This means that we can not make them in the body and therefore have to obtain them from food/supplementation. 🐟 🥜 .
.
👉👉These are alpha linoleic acid (ALA - an omega 3 fatty acid) and linoleic acid (LA an omega 6 fatty acid), your body can then convert some ALA into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). However this conversion is not particularly efficient so it's wise to include food sources of all 4 of these fatty acids such as walnuts, chia seeds, flax seeds/flax seed oil and fatty fish, or to supplement appropriately. 🐟🥜🐟🥜🐟🥜🐟🥜🐟🥜
.
.
👍👍👍These essential fatty acids are key to health and are key to reducing the risk of  many health conditions such as cardiovascular disease, rheumatoid arthritis (and other inflammatory conditions), macular degeneration, eczema, psoriasis, high blood pressure, poor immune function etc. .
.
👉👉Although not considered 'essential', this does not mean that all other fats aren't a beneficial part of a healthy diet. Fats are the building blocks of our cells, they carry fat soluble vitamins, provide energy and support growth and development etc. ✅✅✅
.
.
Tomorrow I’ll be posting specifically about the BENEFITS of CHOLESTEROL ➡️➡️➡️
.
.
If you’re interested in the full article, drop me a DM and I’ll send that through to you 📲📲
.
.
Have a great Friday folks! ✌️✌️
.
.
  • 💥💥FATS ARE NON-NEGOTIABLE💥💥
    .
    .
    Continuing with the topic of LOW FAT DIETS 🚫🚫
    .
    .
    🤔🤔 Hopefully you are all familiar with the fact we have certain fats that are known to be 'essential fatty acids'. This means that we can not make them in the body and therefore have to obtain them from food/supplementation. 🐟 🥜 .
    .
    👉👉These are alpha linoleic acid (ALA - an omega 3 fatty acid) and linoleic acid (LA an omega 6 fatty acid), your body can then convert some ALA into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA). However this conversion is not particularly efficient so it's wise to include food sources of all 4 of these fatty acids such as walnuts, chia seeds, flax seeds/flax seed oil and fatty fish, or to supplement appropriately. 🐟🥜🐟🥜🐟🥜🐟🥜🐟🥜
    .
    .
    👍👍👍These essential fatty acids are key to health and are key to reducing the risk of many health conditions such as cardiovascular disease, rheumatoid arthritis (and other inflammatory conditions), macular degeneration, eczema, psoriasis, high blood pressure, poor immune function etc. .
    .
    👉👉Although not considered 'essential', this does not mean that all other fats aren't a beneficial part of a healthy diet. Fats are the building blocks of our cells, they carry fat soluble vitamins, provide energy and support growth and development etc. ✅✅✅
    .
    .
    Tomorrow I’ll be posting specifically about the BENEFITS of CHOLESTEROL ➡️➡️➡️
    .
    .
    If you’re interested in the full article, drop me a DM and I’ll send that through to you 📲📲
    .
    .
    Have a great Friday folks! ✌️✌️
    .
    .
  • 4 1 7 minutes ago
  • Have you ever seen a juicier steak?!
  • Have you ever seen a juicier steak?!
  • 2 1 9 minutes ago
  • Let’s talk Macros! 🍏 @Bethtruemanfit gives us the low down on all things macros to help you nail your nutrition.
⠀⠀⠀⠀⠀
Macros or ‘macronutrients’ are a group of nutrients that are found within our food that give us energy. They all play different roles within our body and have different energy values which dictates how many calories of energy we get when we consume them.
⠀⠀⠀⠀⠀
🥑 Fat is often the macro that people avoid, but it is very important to include healthy fats within your diet. Fats are (like carbs) a source of energy, whilst also being responsible for carrying fat soluble vitamins A, D, E and K.
⠀⠀⠀⠀⠀
The guidelines for the general population recommend that fat should make up 30 – 35% of your total daily calorie intake. This may be slightly lower for athletes and anyone who is extremely active, as carbohydrate energy budget is generally of greater priority. However, it is important to note that fat intake should never go below 20% of your total daily energy intake as this can increase the risk of poor vitamin absorption, high cholesterol and imbalance of nutrients.
⠀⠀⠀⠀⠀
🍳 Protein has an energy value of 4 kcals per gram. Its primary role within the body is for the repair and recovery of your muscles and maximising training adaptations. The guidelines for the general population recommend consuming 0.8g per kg body weight per day. For active individuals this increases to 1.2 – 2.0g per kg of body weight, depending on the type of exercise you do and whether you are in an energy deficit.
⠀⠀⠀⠀⠀
🍌 Carbohydrates have an energy value of 3.75 kcals per gram, which we round up to 4 kcals. Despite carbs often being demonised and avoided, they are actually extremely important within your diet. This is because they are the main source of fuel for both your muscle and your brain. Guidelines recommend carbohydrates should make up between 45 – 65% of your total daily calorie intake, depending on how active you are.
Not a member of the gym yet? Join us today with £0 joining fee using promo code ZEROJF and membership starting from £12.99, no contract, open 24h ⠀⠀⠀⠀⠀
#PureGym #Nutrition #Macros #EatSmart #Fatloss
  • Let’s talk Macros! 🍏 @Bethtruemanfit gives us the low down on all things macros to help you nail your nutrition.
    ⠀⠀⠀⠀⠀
    Macros or ‘macronutrients’ are a group of nutrients that are found within our food that give us energy. They all play different roles within our body and have different energy values which dictates how many calories of energy we get when we consume them.
    ⠀⠀⠀⠀⠀
    🥑 Fat is often the macro that people avoid, but it is very important to include healthy fats within your diet. Fats are (like carbs) a source of energy, whilst also being responsible for carrying fat soluble vitamins A, D, E and K.
    ⠀⠀⠀⠀⠀
    The guidelines for the general population recommend that fat should make up 30 – 35% of your total daily calorie intake. This may be slightly lower for athletes and anyone who is extremely active, as carbohydrate energy budget is generally of greater priority. However, it is important to note that fat intake should never go below 20% of your total daily energy intake as this can increase the risk of poor vitamin absorption, high cholesterol and imbalance of nutrients.
    ⠀⠀⠀⠀⠀
    🍳 Protein has an energy value of 4 kcals per gram. Its primary role within the body is for the repair and recovery of your muscles and maximising training adaptations. The guidelines for the general population recommend consuming 0.8g per kg body weight per day. For active individuals this increases to 1.2 – 2.0g per kg of body weight, depending on the type of exercise you do and whether you are in an energy deficit.
    ⠀⠀⠀⠀⠀
    🍌 Carbohydrates have an energy value of 3.75 kcals per gram, which we round up to 4 kcals. Despite carbs often being demonised and avoided, they are actually extremely important within your diet. This is because they are the main source of fuel for both your muscle and your brain. Guidelines recommend carbohydrates should make up between 45 – 65% of your total daily calorie intake, depending on how active you are.
    Not a member of the gym yet? Join us today with £0 joining fee using promo code ZEROJF and membership starting from £12.99, no contract, open 24h ⠀⠀⠀⠀⠀
    #PureGym #Nutrition #Macros #EatSmart #Fatloss
  • 0 0 13 minutes ago
  • ☕️ Need that pre or post workout coffee fix? Why not head to Adam and Eve (next door) and give their all NEW vegan iced coffee a try?! 🤷🏼‍♀️🤷🏻‍♂️😍 #FoodFriday
​​• • •
​Why not book your free consult with our director of sports science today?!? 👨‍⚕️🏋️‍♀️
Now offering world-class personal training & programming!
www.fit-republic.com.au
  • ☕️ Need that pre or post workout coffee fix? Why not head to Adam and Eve (next door) and give their all NEW vegan iced coffee a try?! 🤷🏼‍♀️🤷🏻‍♂️😍 #FoodFriday
    ​​• • •
    ​Why not book your free consult with our director of sports science today?!? 👨‍⚕️🏋️‍♀️
    Now offering world-class personal training & programming!
    www.fit-republic.com.au
  • 5 1 13 minutes ago
  • De 3 bästa metoderna för fettminskning! 
Diet och kaloriunderskott är huvudsaken! Adderar du också träning i ditt program så får du snabbare och bättre resultat. Och du kommer även må mycket bättre om du skapar dig ett aktivt liv 💛#SUMREADY #fit #hälsosam #hälsa #fettminskning #fatloss #sverige #sweden
  • De 3 bästa metoderna för fettminskning!
    Diet och kaloriunderskott är huvudsaken! Adderar du också träning i ditt program så får du snabbare och bättre resultat. Och du kommer även må mycket bättre om du skapar dig ett aktivt liv 💛 #SUMREADY #fit #hälsosam #hälsa #fettminskning #fatloss #sverige #sweden
  • 3 0 15 minutes ago
  • Skinny Sam has done it again

Earlier this week he reached a new bodyweight target if 95kg. That is 22kg dropped since August

Incredible work by this guy and sometimes pictures just don’t give enough justice for the hard work he has put in

So here is a deadlift comparison from August last year and this week

Load is 13kg heavier this week but form has improved and the speed he completed it at has increased

Well done dude 🏆
  • Skinny Sam has done it again

    Earlier this week he reached a new bodyweight target if 95kg. That is 22kg dropped since August

    Incredible work by this guy and sometimes pictures just don’t give enough justice for the hard work he has put in

    So here is a deadlift comparison from August last year and this week

    Load is 13kg heavier this week but form has improved and the speed he completed it at has increased

    Well done dude 🏆
  • 3 1 18 minutes ago
  • Double tap if you love coffee!
•
Although Coffee itself is good for you
•
All the crap that you put in like sugar, cream, syrup, sweeteners and who knows what else really isn't..
•
Especially if you are trying to lose weight, by adding all that shit you are making a 0 calorie drink to a 200 calorie drink at minimum..
  • Double tap if you love coffee!

    Although Coffee itself is good for you

    All the crap that you put in like sugar, cream, syrup, sweeteners and who knows what else really isn't..

    Especially if you are trying to lose weight, by adding all that shit you are making a 0 calorie drink to a 200 calorie drink at minimum..
  • 4 3 20 minutes ago
  • 1000 gram ! 💨

For most people, losing weight only 1000gr is NOT significant and NOT worth mentioning! 🙄. (and most likely just water loss)

Losing weight (or better FAT) is increasingly MORE DIFFICULT for older people, due to slowing-down in metabolism and lower burning rate of calorie per day!

For younger adult it's easy to eat 3000+ cals a day, and still do not gain weight.

But, for a man at my age (50yo), I try hard to eat NOT more than 2000cals a day ☝️ and still working out daily, trying to burn out  2500-3000cals A DAY!

This shows how hard it is to maintain a desired weight as we get older!

5years ago, I used to weight 83kg, and could lose 10kg in a year easily 🤭

But then.. its getting more and more difficult to lose more weight 😔

It is HARD, but it is POSSIBLE!

The 🔑 is NEVER GIVE UP!

We only have 1 time chance to live in this world, in this 1 only body.

Do Not Regret it later!

Keep Motivated!!! #gym #yoga #workout #everyday #passion #motivation #healthyliving #healthyfood #nutrition #next66 #weightloss #fatloss
  • 1000 gram ! 💨

    For most people, losing weight only 1000gr is NOT significant and NOT worth mentioning! 🙄. (and most likely just water loss)

    Losing weight (or better FAT) is increasingly MORE DIFFICULT for older people, due to slowing-down in metabolism and lower burning rate of calorie per day!

    For younger adult it's easy to eat 3000+ cals a day, and still do not gain weight.

    But, for a man at my age (50yo), I try hard to eat NOT more than 2000cals a day ☝️ and still working out daily, trying to burn out 2500-3000cals A DAY!

    This shows how hard it is to maintain a desired weight as we get older!

    5years ago, I used to weight 83kg, and could lose 10kg in a year easily 🤭

    But then.. its getting more and more difficult to lose more weight 😔

    It is HARD, but it is POSSIBLE!

    The 🔑 is NEVER GIVE UP!

    We only have 1 time chance to live in this world, in this 1 only body.

    Do Not Regret it later!

    Keep Motivated!!! #gym #yoga #workout #everyday #passion #motivation #healthyliving #healthyfood #nutrition #next66 #weightloss #fatloss
  • 3 0 1 hour ago
  • Hope your day is poppin' just like our Caramel Popcorn flavoured tea! 🍿 What's your favourite flavour? 😍☕ Shop here: https://theskinnycaffe.com/collections/frontpage
  • Hope your day is poppin' just like our Caramel Popcorn flavoured tea! 🍿 What's your favourite flavour? 😍☕ Shop here: https://theskinnycaffe.com/collections/frontpage
  • 7 1 1 hour ago
  • 🙌 WE BE JAMMIN' 📷 @shazza.slimmingworld
🍓 7 Calories Per Serving (20g Serving)✔️
🍓No Preservatives ✔️
🍓Made With Real Fruit ✔️
🍓Certified No Added Sugar ✔️
🍓High In Fibre ✔️
🍓 93% Less Sugar ✔️
🍓Vegan ✔️
🍓 Non GMO ✔️
🍓Gluten Free ✔️ ⭐ Get yours here: https://theskinnycaffe.com/collections/the-skinny-food-co-zero-calorie-sauces/products/notguilty-low-sugar-strawberry-jam-260g
  • 🙌 WE BE JAMMIN' 📷 @shazza.slimmingworld
    🍓 7 Calories Per Serving (20g Serving)✔️
    🍓No Preservatives ✔️
    🍓Made With Real Fruit ✔️
    🍓Certified No Added Sugar ✔️
    🍓High In Fibre ✔️
    🍓 93% Less Sugar ✔️
    🍓Vegan ✔️
    🍓 Non GMO ✔️
    🍓Gluten Free ✔️ ⭐ Get yours here: https://theskinnycaffe.com/collections/the-skinny-food-co-zero-calorie-sauces/products/notguilty-low-sugar-strawberry-jam-260g
  • 23 2 27 February, 2020