Aadam from @physiqonomics by far the best article writing and illustrations I've ever seen.
One thing I'm picking up from general population a lot more frequently lately is this unjustified fear mongering of carbohydrates, and the belief that a donut is going to stack on a kg of body fat overnight. Or after 6pm.... Carbs aren't inherently evil. Especially if you're resistance training or doing anything anaerobic, they're going to be your best friend.
They have also been shown significantly to aid in recovery ingested post workout when MPS is elevated (Muscle Protein Synthesis)
Especially if you're training more than once per day, or are on the go a lot.
Provided total calories are controlled, I'm a huge advocate of consuming as many carbs as you can handle. Pay attention to the last sentence again. Fats and fat sources are still important. And can be utilized for different conditions.
Some people will only be able to utilize a certain amount of carbohydrates efficiently on a cellular level. This will depend on training volume, training type, stress levels etc.
Provided you've got health needs covered, there's no reason some of those carbs can't come from a donut or ice cream sometimes 🎉 🍩 as you can clearly tell from scrolling my page.
Vid by: @hannaoeberg
Here ya good ladies! A killa circuit that fits all your needs🍑💦💦
💥Save this one for sure🙏Tag ur girl & share the good news💥
Are you looking for a beginners workout? Or maybe a good warmup? Or perhaps a killer finisher? Whatever you are looking for, this CIRCUIT can be used as all three 🤭🔥🙌🏼
⚠️ BEGINNERS WORKOUT; 6 ROUNDS
REST TIME 1min between rounds
⚠️ WARMUP; 2 ROUNDS
No time lap. After completing 1 round, go for 2 round. ⚠️ FINISHER; 3 ROUNDS
REST TIME 1min between rounds
🎶Hopsin - Panorama City
DoubleTap & Tag a Friend Below⤵
🙏 Plz Follow us - @gym._.sport
Tag your love 😘 ✅ Turn Post Notification on 📣
✅ Follow, like and comment ✏
✅ Tag your friends 👥 🎥🎞 @gymgirlvids
Getting better is a campaign. It’s a daily, a weekly,a hourly fight . It’s a campaign of discipline, campaign of hard work, and dedication. It’s waking up early going to bed late, and grinding out every second every single day. You don’t have to be the best but if you outwork someone and your consistent you will win.
I super -set this with leg press 😏😎
To reflect on my visit down at @bevsgym I have realized how isolated I really am from the bodybuilding world. I have mentioned before that I am yet to really meet any other girls at my gym, or almost any gym I’ve trained at in the states. It can very disappointing, as when I came back from South Korea, I thought I was coming to the country of bodybuilding. Not that it is necessary, just interesting to be apart of something so small yet so big. Most of the connections I’ve made is via social media. Today in particular on my hike home, I thought about what my part in the industry will be. My dream has always been to become a dietitian since I was a teenager. How does this translate with my competitive background, and teacher roots. It’s something I pray for God to reveal to me as I follow the things he has put into my heart. I also am trying to figure out if I want to keep dieting after my show to see if I can tweak my conditioning since I’ve been watery for a while, as well as I will be already registered with the NPC and have the year to compete, or to go into a growth season. And please if you are one of my lovely students, don’t over feed me post show lol. I really don’t enjoy eating unhealthy foods, I really just crave big big salads from home goods and maybe some occasional veggie burgers but no sugar and oils: they kill me, even bough the food is delicious. Before I ever competed I really HAD to clean up my diet because it was making me sick. Lol please! Back with competing; One of my dreams with competing actually is bigger than what I’m prepping for, but I find this as a stepping stone. Let’s just say, I need to grow these guns 😘
@gym_fitness_fans for more
• • • 🍉 12 *More* Fat Loss Foods 🍉
🦄 Did you know that there are magical foods that, magically — through magic — will burn stubborn body fat right off your body?!
😂 Just like in my last post, I am 100% kidding about that statement! However, there are foods that are more helpful in achieving a fat loss goal simply because of some of their characteristics, nutrient values, nutrient density, etc. Let’s chat about it…
📝 As you can see in the list above, there are some common characteristics that we can group into foods that are “best” for fat loss. Among them being
(1) high-volume (lots of food for relatively low calorie content) My
(2) contains protein (often low-calorie relative to protein content)
(3) “0” calories all together (aka, so low in calories that realistically you don’t need to track it)
(4) convenient foods that save you time and energy
(5) fun foods that make dieting enjoyable (and sustainable)
(6) etc, etc, etc.
👉🏼 Now with all that said, when I’m referring to the “best” foods for fat loss I simply mean this: foods that are relatively more likely to support your fat loss goals and help you hit your calorie and macronutrient targets for the day compared to other foods that might not support those targets (aka, foods that are high-calorie, calorie-dense, etc).
🔥 So the takeaway I want you to get is this: ultimately, the “best” foods are the one’s that you enjoy and support your goals. However, there are some foods that are probably “best” in terms of how easy they are to make fit into your nutrition for the day.
😃 Ultimately, eat 80% healthy stuff, and fit in fun foods you enjoy with the other 20%. And always play the long game! Patience is a major key!
📈 KENAPA SAAT DIET BERAT BADAN NAIK TURUN? 📉
Saat seseorang mau mulai diet, expektasinya adalah berat badan akan turun secara terus-menerus, hari ke hari, bulan ke bulan selalu progress turun dengan lancar seperti water slide di sebuah water park (gambar kiri) 😊
Makanya begitu berat badan stuck atau malah naik, kelar udah niat mau nurunin berat badannya. Stress nggak karuan melanda! 😲
Padahal kalo misalkan diet dibarengin latihan fisik (angkat beban misalkan), bisa jadi berat badan naik karena massa otot juga naik, which is good! Atau karena saat olahraga kita banyak minum maka berat air di tubuh jadi naik menyebabkan berat badan secara keseluruhan jadi naik. Dan masih banyak faktor lain yang mengakibatkan berat badan jadi naik 📈
It's just normal, guys. Berat badan turun, stuck, naik terus turun lagi itu termasuk proses yang harus kalian rasakan juga, karena tubuh setiap orang berbeda2. Sama halnya di kehidupan. Emang ada yang hidup lurus-lurus aja tanpa masalah? 🙄
Makanya di post sebelumnya, faktor "kesabaran" itu penting luar biasa 🤗
Nah teman kalian ada yang stress saat berat badannya tiba2 naik? Share post ini dan lihat reaksinya. Semoga membantu 🤗
This quote always hit home with me. I’ve been thru some really mentally tough times during my upbringing, and rarely ever asked for help or spoke out. That’s the worst mistake you can ever make in my opinion. Reach out, talk to someone, just know, you’re never alone out there. Have a great weekend everyone 😘
No bake Keto coconut flake cookies
-3 cups shredded unsweetened coconut flakes.
-1 cup coconut oil melted
-1/2 cup sweetener of choice ( I used xylitol)
-1/4 cup butter melted
-3oz cream cheese melted
-line a baking tray or large plate with parchment paper
-in a large mixing bowl mix everything together very well and form small balls placing 1-2 inches apart.
-using a fork, press down onto each cookie. Refrigerate until firm.
HOW TO STICK TO YOUR DIET 🍎🍳
✅ Plan! Don't give yourself any reason to 'cheat' on your nutrition plan by going out to fast food or reaching for things that will set you up for failure. Take time on the weekends to prepare and plan for the week ahead. Ensure you have all major food groups in your fridge/pantry/freezer so when the week rolls around, you're all set!
Amen to the weekend and leg day🙌🏽 had a great week with my training ! It was my first week back to waking up at 5:50 am for my fasted cardio !! It’s so worth waking up early getting it out of the way then I can just focus on my training later on !! You can bet I won’t be waking up to my alarm tomorrow ! #watchmework