When you think of all the diets you have heard of, most of them (likely all of them) are protein heavy. But it can be a challenge to eat more protein, so I have complied a list of my favorite protein snacks. I put a ⭐️ next to the snacks I eat most days. Protein … Continue reading GO-TO PROTEIN SNACKS (updated)
THE SCALE FOR WEIGHT LOSS
Here is the “How To” on using the scale as a weight-loss, and weight-maintenance tool, including various reasons why the scale fluctuates. Often times the scale becomes the enemy— it can tear us down one day and pleasantly surprise us the next. Therefore when losing or maintaining weight it is best to track average weight. … Continue reading THE SCALE FOR WEIGHT LOSS
CARDIO FOR FAT LOSS
There are many types of cardio exercise, but which is best for fat loss? To lose fat we must create a calorie deficit— calories in vs calories out. To create a deficit we could eat less food, but we could also move more to burn extra calories. Moving more means added cardio. Types of cardio … Continue reading CARDIO FOR FAT LOSS
HOW TO BUILD MUSCLE
The key elements to building muscle size. 🔑 Calories. Too little calories and your body won’t want to build muscle. To maximize muscle gains eating more than your body needs would be ideal. Also, adequate protein intake (>0.8g protein per lb of bodyweight) could be the difference between minimal and maximal muscle gain. Tracking your … Continue reading HOW TO BUILD MUSCLE
HOW TO KEEP THE WEIGHT OFF
Not much should change after a diet. Here’s a list of healthy lifestyle components and how they change (or don’t) post diet. Calories Your food intake should increase. Your coach (dietitian or personal trainer) should adjust your calories over several weeks. This is a gradual process to prevent unwanted weight gain while eating more calories. … Continue reading HOW TO KEEP THE WEIGHT OFF
GO-TO PROTEIN SNACKS
When you think of all the diets you have heard of, most of them (likely all of them) are protein heavy. But it can be a challenge to eat more protein, so I have complied a list of my favorite protein snacks. I put a ⭐️ next to the snacks I eat most days. Protein … Continue reading GO-TO PROTEIN SNACKS
HOW I LOST 25LBS
Weight loss requires diligence and sacrifice. Here is how I lost 25lbs (multiple times). I set a specific goal with a timeline. I’ve competed in eight bodybuilding competitions, and for three competitions I had to lose 20+ pounds. For a 20lb weight-loss goal I gave myself a 20 week timeline, it was a long diet … Continue reading HOW I LOST 25LBS
ACHIEVE BETTER WEIGHT-LOSS RESULTS
Losing weight requires sacrifices, are you willing to sacrifice X to reach your weight-loss goal? Nutrition should be your #1 focus and priority to achieve optimal results. Plan on eating less calories than you burn. You will not out-exercise your food choices. Protein should be the foundation, or base, of each meal you eat. Buy … Continue reading ACHIEVE BETTER WEIGHT-LOSS RESULTS
Fitness Things 