When it comes to calculating calories there are dozens of calculators online that simplify the process however the calculation below is definatley one of the most simple and effective equations and is an awesome piece of knowledge to have when beginning your own fitness journey. 1. Take your bodyweight in kg and multiply by 22. 2. Take that number and multiply by your activity level. Your activity level is based on your own personal movement and structure of your day, this is where you need to be honest with yourself. 1.3-1.4 not active, train 3x per week. 1.6-1.7 lightly active, train 3-6x per week. 1.9-2.0 very active, train 3-6x per week. If your day consists of you sitting at a desk and doing pretty much nothing else then opt for the lower end, if your up active and energised all day opt for the higher end. Eg, 100kg x 22 = 2200cal 2200 x 1.7 = 3740 cal As stated this is just an estimation and should be monitored and adjusted to reflect your results, if you find you gaining weight reduce cals by 200 per day for 2 weeks and reevaluate your results, if you find you're losing weight increase cals by 200 per day. Tag a friend who could use this little nugget of info, want to know more or interested in starting your own fitness journey drop me message my inbox is always open. #fitness#motivation#education#mindset#nutrition#calories#caloriecounting#gymlife#muscle#lift#run#squats#sweat#endurance#strength#weightloss#weightlossjourney#fatloss#fatlossjourney#tools#personaltraining#onlinetraining#commitment#accountability#86400#keepshowingup#liverpool
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2 chicken breasts. One small pepper. One chilli. One onion. 40g Korean vermicelli (estimate) - Making my dinner for today. It's not pretty but it's what my body needs. Protein and carbs. And a lot of vegetables. Tomorrow I'm gonna make a salad that can last me a couple of days. I really love eating fresh vegetables and fruit. - I did lots of stretching today. Some cardio and sprints and also a core workout. I was very well behaved today in terms of nutrition and exercise. I know behaved is an odd word to use for a grown man but I think it's important to look at my choices as behavioural patterns instead of just an impulse or a bad decision. - Tomorrow I have piano but I'm gonna run in lunch tomorrow. I'll make myself a fruit medley and black coffee for breakfast and then I'll have a protein shake as my post workout after my run. The park I go to is close to my workplace and has a nice trail that I can do in about 40 minutes if I keep up a decent pace. That means after piano class I can do a small workout at home and take steps to make a lifestyle out of healthy choices. - 🔥🔥🔥
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Preparation is key! * I always take a bit of time to go through in my mind the technique points of the lift before I start * I work head to tail so firstly I will think about my head position then shoulders and so on, down to foot placement. * Here I'm doing deadlifts with a Hex/Trap Bar, which is a really good bit of kit for beginners or those new to deadlifts * There is more focus on your thighs with this bar and the lift is easier * For a complete detailed demonstration of how to perform this exercise check out the exercise directory on @thebetterbodyco website. Link in the bio
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I’m introducing a new series of articles called ‘Lifting For Beginners’, designed to give you confidence and guidance so you can get the most out of your time in the gym instead of mulling around like a lost puppy and wasting your time. We all did it once! Part 1 is available here ⤵️ https://www.jesuishench.com/blog/2019/2/7/lifting-for-beginners Photo @milkwhitemarketing
Part 1. The root cause — Just as precocious puberty, estrogen dominance, and infertility are becoming more widespread because of an increasingly polluted planet Earth, some women are beginning to suffer from great depression after birth. Like all of these conditions I just mentioned, pregnancy and birth cause estrogen to rise and then plummet after the birth of your baby. The sheer experience of birth, that drop in estrogen and progesterone, has always caused baby blues for the majority of women and for 10-17%, a more serious form of depression that rivals major depressive disorder called postpartum depression. — > Pregnancy’s Impact on Progesterone and Estrogen: Its No Wonder You’re Happy, Sad, Weepy, Confident, Insecure, Angry and Content all At the Same Time Progesterone is your “tear-up ,weepy-sad” hormone. It’s that one that has you crying on every commercial for animal rescues and watching sad movies till you soak through a whole box of Kleenex. Estrogen, although it does indeed boost serotonin, can also produce huge extremes in mood—happy, sad, angry, calm, elated, anxious.….either way, you’re going to be one moody cookie for a while, sister, especially if you’re not careful to try to suppress hormone-altering chemicals in your environment, to eat right, and to live a lifestyle that embraces clean eating, living, exercise, stretching, and relaxation—all lifestyle choices that will help you rebalance hormones, shed cortisol-producing, hormone disrupting belly fat, and to help you get your sleep back on track so you can be the best mom you possibly can—while blossoming into the healthiest, happiest you possible. Continued in comments:
In the past 20 years, the average meal portion has doubled here in the United States. That means a 3” bagel is now a 6” bagel. And what used to be a 210 calorie sized portion of french fries is now 610 calories. Yikez! No wonder ~70% of Americans are overweight. This just goes to show you the important role our physical environment plays on our food intake and how exposure to food can encourage you to overeat. Like being at a buffet or holiday party, the more food options that are available, the more likely you are to overeat. HOWEVER, if instead of eating according to a clock, environmental, and social triggers, you started paying more attention to your physical cues, you wouldn’t be so reliant on external factors to determine when and how you’ve had enough. We have a pretty cool system within our bodies that lets us know when we need to eat and when we’ve had enough. When the body signals hunger, you know it’s time to grub. On the flip side of that, when you begin eating hunger will subside. And if you pay extra close attention to physical cues — you’ll be able to monitor things like fullness, satiation, and satisfaction. Being able to determine where you are on the hunger/fullness spectrum will allow you to be in charge of your portions. By using this method, you will be better equipped to determine what is the appropriate portion for YOU and YOUR body based on your physical activity level, metabolism, muscle mass, etc. No two bodies are the same. Being in-tune with YOUR body’s physical cues means taking control of your weight. The more familiar you become with your physical cues, the more success you’ll have with managing your weight.
🍎 Whether you’re new to counting macros OR a seasoned vet, here are a few tips that’ll help you reach your goals! 🍌 GET A FOOD SCALE: You don’t realize how much you’re actually eating until you weigh it out! Instead of going by cups/tablespoons/etc, measure your portions to be as accurate as possible! 🥑 COOKING OILS: Don’t forget to log these! One tablespoon of oil = 14g of fat = 126 calories! Might not seem like a lot... but those calories can add up FAST! 🥦 LOG BEFORE YOU EAT: If you wait til the end of the day to track your food, it’s too late. If you’ve meal prepped ahead of time, log it ASAP! Then you have a plan for the day. Tracking macros is WAY easier when you do it ahead of time - then the only thing you have to do is EAT! 🥩 SHOP AND PREP: Think about your specific macro plan when you’re shopping and cooking. Lower fat plan? Stock up on lean meats and egg whites! Lower carb plan? Grab all the veggies to snack on! If you’ve got lots in your fridge/pantry to choose from, hitting your macros will be a breeze. 🍳 WANT YOUR OWN CUSTOM MACRO PLAN? Hit us up for more info!
Oxygen gym was created from a vision. A vision to create a space that inspired people to train, to have fun and to belong. . This is your story. . Join our community, join the Oxygen circle ⚤ . Swipe right to view both parts of the video ➡️
Wanna live as LONG as possible?... Or as WELL as possible? If I asked you whether you would like to live until 120, you may say no because of the amount of ill health we see these days. Yes, we are living longer. But if you don't focus on your health now, you will live longer and sicker, rather than shorter and healthier. It's just an unfortunate reality! But it doesn't have to be that way. Live longer: cool. Live healthier: the sweet spot. Live happier: amazing.
Not all exercises are created equal. These 5 exercises have stood the test of time & should feature in any plan regardless if you are trying to build muscle, get stronger or lose fat. Deadlift. Back squat. Bench press. Overhead press. Pull up. Why are these exercises so important? They target multiple muscle groups & also the biggest muscle groups in the body. They are exercises that enable you to lift the most amount of weight necessary to force adaptation. They release large amounts of testosterone which will help you build full body muscle. Whilst I don’t recommend doing just these 5 exercises, I do recommend prioritising these exercises in your workouts & planning the rest of your workout around them. Split these exercises up in to workout A (Back squats, overhead press & pull ups) & workout B (Deadlifts & bench press). Alternate between these 2 days & fill the rest of your workouts with whatever exercises you see fit. Stay consistent & enjoy the results they bring 🤙 Resources Kraemer et al; 1992 Griggs et al; 1989
BINGE EATING... it’s not a bad thing.. stop giving up 😉 . . From a conversation I had with a Lean 10’r this week 🙌🏽) . Binge eating is probably either on you or it’s not..😂 ... it’s in me.. that’s a fact.. but it comes to a stage where we have to let it be and realize that we are like this.. and we probably won’t change... the great thing is .. a binge .. for the likes of us is usually put to great work... and the fact it only happens at certain times of the year means that it does very little damage overall.. and the main line is ... most binges actually never cause us to lose shape or get adverse results.. it’s our bodies way of telling us to eat and there’s actually nothing wrong with that... think of it this way: . . We can lose body fat on a 100 calorie deficit a day... so it would take longer of course but in a year we would burn 36,500 calories... that’s In only a 100 calorie deficit everyday ... but in a year that’s 10lbs of bodyfat burned... . . We are in 500 daily deficit on the lean 10... so in 10 weeks we could technically burn 35,000 calories or 10lbs again... we are actually never not making progress... if we binged every week on the lean 10 And over ate by 1000cals over our target calories every single week... we would still Burn 25,000 calories and still lose 7lbs Of body fat... if we understand, accept and take on this info 🙌🏽 . . A binge might prolong your end results for sure.. but we never actually stop making progress... we might feel like shit, feel bloated and feel like we have failed but once I wrapped my head around the fact that . Hang on I’m not “not making progress” I’m just slowing down the progress slightly.. I was able to understand and except binges far better... that’s part one 🙌🏽 . Part two in comments...
Our daily lives are consumed by habits. Habits of which become automatic actions - These actions define who we are and the levels of success we will achieve in life - How many times have you said, “it’s a bad habit but I just can’t break it” - Imagine how your life would be if you could develop unbreakable good habits - One of the biggest secrets to our success with clients is developing good habits. These habits need not be perfect to begin with, but they are habits nonetheless - Three habits you can start to implement straight away: - 1️⃣ Pick three days per week and train/exercise on these days every week (no excuses) - 2️⃣ Structure times you can eat every day. For example: eat breakfast, eat lunch, eat dinner and have a planned snack just in case - 3️⃣ Go to bed at the same time every night - What do you do at the gym? It doesn’t matter (to begin with) - What do you eat for these meals? It doesn’t matter (to begin with) - How long should you sleep? It doesn’t matter (to begin with) - You can start fine tuning the details once you have implemented these habits and they become automatic actions - Three to four weeks is all it takes to make a habit automatic - Put them in place, I will guarantee you will see a return in your investment 😉 - Good luck, and let me know how you get on 👍🏼 - #habits#success#actions#motivationmonday#motivation
Can’t wait till I can get my quad imbalance sorted and I can start lifting some proper weight with better form than this. . If you’re looking to up your training message me about my bootcamp tomorrow or private or small group training 💪
I'll just leave this right here. The biggest struggle being a personal trainer, especially when it comes to convincing people that they need a trainer to get effective, sustained results. I purchased personal training when I first got wrapped up in the health and fitness industry and that's what helped me avoid plateaus and get real results. Even with the personal training diploma course, all the practical training and theory I received from that and I still need personal training. Yes it can be costly but so is eating out, healthcare costs and all the other things we buy that we don't need. Food for though! #personaltrainer#fitnessmotivation#investinyourhealth#fitnesscoach#fatloss#strength#mobility#leanmuscle#healthandwellness#healthandfitness
❓Has this ever happened to you❓. . You leave the house for a jam packed day of errands and activities but don’t bring anything with you to eat for later. Hours go by and suddenly you realize you’re really hungry. So you feverishly search your car or purse to find something to eat, only to come up empty handed? And the next thing you know you’re stopping by a convenience store for anything you can get your hands on or rolling through the drive thing to at least order something to get you through until you get home. # This is a common occurrence with many people I talk to. Often times they either forget to pack snacks or don’t even know what healthy options are available for them. # That’s not to say you even have to snack throughout the day, but it’s good to have some go to options for when a full meal you can sit down for isn’t realistic. I always recommend that meals and snacks include some protein, as it’s best for keeping your blood sugar stable which will help you avoid that hangry feeling. Plus, most people have a difficult time getting enough protein as it is, so fitting some in throughout the day is never a bad idea. # These are great options for convenient sources of protein that are good for eating on the run. Obviously some will need to be packed in a cooler if you’re planning to be away for multiple hours, but some require no refrigeration and can be stored away for emergency situations. # I’m just including protein options here, but it would be even better to include a little something else as well. Fruit, nuts, rice cakes, or raw veggies would make a great addition to many of these for a well balanced, healthy snack or mini meal. . P.s. I do have some coaching spots open and I would love to help you CRUSH your fitness goals. Let me help you by clicking the link in my bio: ✅✅ @DrKwaZ @drkwaz ✅✅⠀ . #snacks#protein#conveniencefoods#healthyeating#healthysnacks#healthyhabits#proteinbar#proteinshake#yogurt
IMO it should be never called a cheat day, because you shouldn’t be cheating on your diet I prefer to call them controlled re-feeds, or higher calorie days, but not #cheatday That aside, this infographic shows you how you can split your weekly calories up over the days; this ensure you avoid over eating when you’re managing your calories in a calorie deficit or even maintenance and surplus The most important thing is that protein is controlled daily and on days where you go low #calories, you keep #protein on track and high Another tip - don’t weigh yourself after a higher calorie, you’ll be pissed off Your weight will increase, due to #food, water and sodium, but it’s only acute and isn’t nothing to worry about if you’re still hitting your weekly calories
Had a great weekend with @m10_gym @dansmith_coach & @markcolesm10 on Training The Average Joe & Body Transformation Seminars over the weekend. 💪💪💪 I love meeting other experienced coaches and learning how to improve my skills to further progress myself and my clients. Taking a deep dive in to my notes this week and it's all going to filter down to help my clients get to the next level. 🏋️♂️🏋️♂️🏋️♂️ As a fitness professional the learning never stops. Everyone has their own struggles with applying a calorie deficit and it's my responsibility to further improve my skills to help make that transition as easy as possible. I feel blessed to do something I'm very passionate about every day. 😁😁😁 Never stop trying to better yourself. You maybe struggling with your physique goals but if you make 1 small change every week then within a few months the results can be huge! 🤯🤯🤯 As always feel free to DM with any questions you may have regarding your goals💪😁 #fatloss#nsjcoaching#inspiration#weightloss#motivation#determination#hardwork#getfit#instahealth#fatlossjourney#loseweight#diet#losefat
Maintenance matters. . How long have you been trying to lose weight? How long have you been dieting? . If it’s been so long you can’t remember, it’s time to press pause on weight loss and flip to maintenance mode. . The metabolism does not work like a calculator and will not respond to dieting in a linear, predictable way. Meaning, weight loss almost never goes like this: “My goal is to lose 20 pounds, so if I lose 2 lbs. a week, I will reach my goal in 10 weeks.” . Weight loss is not a hobby! You should not do it year-round or until you hit your goal - but that’s exactly what we do isn’t it? We are always trying to lose weight - and most people can - but we absolutely suck at keeping it off. . ❌Stop year-round, endless weight loss efforts. What to do instead: ✅Cycle in periods of maintenance where you bring your caloric intake to baseline - the amount of calories you need to sustain where you’re at. ✅Strength train to build lean muscle mass and improve insulin sensitivity. ✅Focus on lifestyle skills like cooking so you can make this new way of eating workable and enjoyable in your every day life. Chicken and broccoli or meal replacement shakes for the rest of your life? We both know that ain’t happening.😏 ✅Set a fresh goal! “Losing weight” isn’t the only goal! Flip your focus to performance: get stronger, faster, increase your mobility/flexibility. There are so many amazing things your body can DO. You should go find out what those are.☺️ . You are MORE than your diet and weight loss. Tag a sister who needs this important reminder.
#21daychallenge Day 18/21 WOW!! What an INCREDIBLE FEELING this morning, feeling on🔝of the World knowing I'm getting better & #stronger as that is my #goal Sometimes our daily work seems insignificant but that is never true....IF YOU ARE COMMITTED to working on constantly improving YOU it will ALWAYS pay off!! This morning after my breakfast got absorbed I took my training buddies (see my InstaStories 🎥) 🔥& SMASHED yet another #strength Training 💪 For the first time EVER Idid 50 Box Jumps, 50 Biceps Curls with overhead Press, 50 Floor Wipers (50 to the left, 50 to the right) without breaks in between reps🙌 each alternate with these Deep Squat battle ropes whips to Press Up x10 😅 and at the end held a Crucifix Plank for over a minute for the 3rd day in a row I've done this workout...Looked back to 3.5 months ago it took me 2 sessions to build to 1min mark at the end of third...I'M SO EXCITED & HAPPY to be making #progress on my journey as I've been SERIOUSLY committed to my Strength Training for the last 17 months with a few weeks' breaks while on holidays...😁 I'm sooo AMAZED with myself as to what I'm capable of...the girl who used to avoid PE at school at all cost 🙈 I have now condition myself to train & fuel like an #athlete...and I'm not stopping here👊💥 ARE YOU WORKING TO GET A LITTLE BIT BETTER EACH DAY?? #littlevictories#winning#mindset#body#goals#fit#strong#consistent#fitgirl#fitfam#ukfitfam#hiit#workout#fatloss#fitness#weightlossjourney#motivationmonday#justdoit#instadaily#instagood#feeling#energy#healthy#happy
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