Spot Fat Reductions.

SPOT REDUCTION!
pot reduction is the idea that we are able to choose where we want to lose weight or lose fat. Although this has pretty much been deemed a myth, there are still ways to target these specific areas.
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If you are looking to change the shape of your body, adding muscle should be your priority. Yes, loosing overall body fat will be beneficial but by simply adding muscle to your frame, you will be able to shape your body to give your body a different look. Adding more muscle is different than adding more fat.
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Instead of trying to diet down in order to lose fat in those stubborn areas, start focusing on WHAT you are eating. Limit processed foods, stick to lean proteins, fruits, vegetables and whole grains. It’s important to make sure you are eating enough so you can fuel your workouts, build up new muscle and torch the fat!
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So although there is no such thing as spotting reduce, you are able to target your trouble areas by working them directly! There is no doubt if you perform tricep extensions, you will target that area. The importance of resistance training is so that when you lose body fat overall, your muscles will be able to show!
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All in all, don’t just focus on weight loss to try to assist these stubborn areas, focus on lifting weights and building lean muscle in these areas!
Read & TAG A FRIEND👭.

Why Should You Lift Weights?

“💥Why Should You Lift Weights? .
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🏋️‍♀️It’s no secret that I’m a massive fan of lifting weights and I encourage all my online coaching clients to do so. I’m yet to meet a coach who doesn’t feel the same .
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🙄Unfortunately, there is still plenty of stigma regarding lifting weights, especially with females. Thing is, your gender is irrelevant. If you want to lose fat, tone up, gain muscle and look better in the mirror, lifting weights is key to all of these 👍
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🏋️‍♀️I totally understand that if you’ve never lifting weights before it can be daunting and often scary, especially to step into a gym for the first time. Hell, I was the same when I was 16 and stepped into a gym for the first time! It was frightening 🙈
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😇That’s why you seek help from a coach to show you the correct and safe techniques and set you up on your weight lifting journey. Please, let’s get rid of these stigmas and encourage everyone to lift some iron and feel amazing 😊💪
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❓Any questions please comment below and feel free to share this information

Should You Be Doing Keto?


It seems like everyone is jumping on the keto band wagon lately. They all awesome that keto is the end all be all to all your weight loss struggles. 😑⠀

Well me being someone that did keto for 2-3 years I’m here to tell you that keto ❗️IS NOT❗️the end all be all. And ❗️IS NOT❗️ something you should marry. ⠀

Can everyone benefit from a period of ketosis? Yes of corse. Re-sensitizing your body to glucose and carbohydrates can be very beneficial. ⠀

But unless you have a serious medical issue that ketosis can help mid agate or fix your ketogenic is not the holy grail. ⠀

If your an athlete, hard training individual, or someone that does CrossFit, your most likely not gonna be doing yourself any good. ⠀

These training modalities are glycolytic in nature so they will need carbohydrates for optimal performance. ⠀

Some bodybuilding can be performed on lower carbs and maybe even a TKD (targeted keto diet) approach. ⠀

But I won’t classify that as keto. It’s more just carb cycling. Or targeted carbohydrate intake. ⠀

True ketosis is the elimination of carbs for an extended period of time to make your body switch metabolic functions and burn fat for fuel. ⠀

Ketosis has its place in the right application… ⠀

☝🏼 if your someone that is pretty sedentary and doesn’t training for hard or very little. ⠀

✌🏼 If your someone will blood sugar dis regulation and crashes from eating a heavy carb meal. ⠀

But in any other situation I could argue that a balanced diet with optimal amounts of protein accounted for will yelled you just as much benefit if not more. ⠀

Just remember these two things. ⠀

☝🏼 protein is the most thermogenic food. ⠀

✌🏼 carbohydrates have the biggest impact on increasing metabolic activity and athletic performance.⠀
⠀ health

Building Muscles

What does it take to build muscle??⠀

☝🏼 Adequate protein with a caloric surplus.⠀

✌🏼 Consistent increases in volume/work load.⠀

🖖🏼 Intensity during training.⠀

A caloric surplus with optimal amounts of protein is gonna be one of the biggest driving factors to weather or not you can build a substantial amount of muscle or not.⠀

As muscle sparing nutrients (carbs & fats) start to increase is will take less protein to aid in recovery.⠀

For someone looking to build muscle I still never recommend less then 0.8g of protein per pound of body weight. ⠀

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If your someone that does not track your workouts/weight lifted, understanding how much total volume you actually lifted that day is gonna be a game charger for you.⠀

Volume is: Weight x Sets x reps⠀

If your not consistently increasing this number your gains are gonna be very slow and minimal.⠀

Now none of us are able to just consistently increase volume for the rest of our lives.⠀

But this is were proper exercise programming and periodization come in to play in order to make sure your still make consistent progress.⠀

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Training intensity isn’t talk about very much now a days but there is someone to be said for it.⠀

This is basically how hard you are training.⠀

Are you reaching your desired number of volume by doing 1,000 reps with 10 pounds? Or are you getting there doing 5 heavy sets of 5 reps?⠀

Which one do you think is gonna build more muscle?⠀

Now I don’t want you driving yourself into the ground and not being able to walk after every workout. (More about this later😉)⠀

But you still need to make your sets hard!⠀

You need to push yourself and you need to send that signal to your body that it NEEDS to grow.⠀

Implementing these three variables is gonna be the key to long term, consistent, muscle growth.⠀

What Can You Gain from Fat Burner?

A lot of people head into supplement stores every day searching for that magic pill. The magic fat burner that is gonna drop 10-15 pound of them in the first month. ⠀

But is this really possible? And if not, then what is the benefit from actually taking a fat burner?⠀

The amount of fat your actually gonna burn from taking a fat burner is pretty mine-squeal. We’re talking splitting hairs.⠀

The best a fat burner will do is raise your heart rate and core body temperature due to the caffeine or other stimulates in it. Only making it feel like somethings actually working.⠀

Simply adjustments to your diet, cardio, and weight training sessions will yelled you just as much if not more results then taking the fat burner by its self.⠀

So why do you hear all the time that these fat burners helped people loose weight?⠀

Most likely the fat burner simply helped these people get on on solid regimen.⠀

Spending $60-$120 on a fat burner simply motivated them to change there diet and get into the gym so they wouldn’t feel like they wasted there money.⠀

They simply needed a reason or motivating factor to actually make the lifestyle changes necessary.⠀

The fat burner did not magically make them lose weight. Magic pills DO NOT exist.⠀

You wanna know what’s also motivating and not a waste of money but will still get you long lasting results??⠀

HAVING A COACH!!⠀

Hiring a coach is a great way to get solid advice, knowledge, and accountability to help you reach your goal.⠀

the results you’ll see with a coach will be drastically better and you’ll be able to continue seeing results MUCH MUCH longer then if you deciding to buy a 2 month supply of fat burners.⠀

Wanna learn what you coaching service entails?⠀

Comment 👍🏼👍🏼 below and I’ll DM you with all the information!😁⠀

Cardio Is Killing Your Fat Loss.

Cardio , fatloss
What’s the ideal way to lose fat?? ⠀

Definitely cardio right??🤔⠀

❗️WRONG❗️⠀

I get this ALLLLLL the time… “I’m only doing cardio right now because I’m trying to lose weight. Then I’ll build muscle after.”⠀

Most likely all this is doing is slowing your fat loss down!!⠀

Steady state cardio for long periods of time only sends a signal to the body to become more efficient with calories. (Aka slow metabolism down)⠀

A slower metabolism = slower fat loss.⠀

Yes cardio can be good for overall heart health but it is not ideal for fat loss.⠀

So what is??🤔⠀

❗️LIFTING WEIGHTS❗️⠀

Building muscle is the best things you can do if your trying to lose fat.⠀

Having more muscle increasing metabolism. ⠀

Not to mention you’ll be able to hold more body fat and look leaner because of the amount of muscle you have. ⠀

Building more muscle = faster fat loss. Period.⠀

Proper weight training mixed with proper macronutrient manipulation is the key to effortless/“quick” weight loss.⠀

Down the road once you have exhausted all the variables that have to do with weight training and nutrition then you can add in some cardio and give yourself an extra boost to get you to your goal.⠀

But don’t be the person that only does cardio expecting to get to your goal in time. ⠀

Adaptation to cardio happens quick. ⠀

And it’s a lot longer, slower process then if you just focused on lifting weights!

Diet After Diet

How do we lose body fat and achieve our ideal physique? ⠀

We gotta get serious about what we put in our body’s. ⠀

Now for the sake of this post we are gonna use the word “diet” but we all know this word isn’t the best representation of the lifestyle change that needs to happen.⠀

When your looking to change your physique and achieve that ideal look we have to go on a “diet.”⠀
Restrict calories (primarily fats & carbs), and increase activity. ⠀

But what happens once we reach your goal? Your done, it’s over, you got back to the way you were eating before or the stay in this restricted state forever?⠀

DEFINITELY NOT!! This is only gonna set you up for disaster and put you down a path of yo-yo dieting.⠀

The “diet” after the “diet” becomes just as, if not MORE important then the “diet” its self.⠀

You must come out of that restricted state properly. One to maintain what you worked so hard for but two so you come back to a place of optimal health.⠀

This can be tricky and take some planning so hiring a coach that can help you properly “reverse diet” could be the difference between you maintain all that hard work or bouncing back to square one. ⠀

But at the end of the day whether you decide to hire someone or not you must remember that once you reach your goal, the “diet” isn’t over. ⠀

You still have A LOT of work to do. And you still need to be diligent about how you come out of the “diet.” ⠀

And the still need the work back towards a place of maintenance. ⠀

Wanna learn more about how to properly “diet” and then come OUT of the diet?! Shoot me a DM!! ⠀

I’d love to chat with you and see if we can set you on the right track towards success!!🙌🏼⠀