How To Loose Fat Without Cardio?

Cardio , fatloss ,
Are you someone that hates cardio? I used to think I needed to do mind-numbing amounts of cardio to lose fat. Follow 👉 @adviceonfitness
Post by 👉 @saltylifts –
I used to strength train 5x week AND do 30-60 minutes of cardio every. single. day 🤭

🤯I was not only beating my body into the ground & not giving it proper rest, but I was miserable.

👀I hated how I looked, I hated the DREADmill and I genuinely thought that doing more & more cardio would change my body.

🖐🏼Fast forward five years… and the only cardio I do is the stuff I enjoy. LOTS of walking, a bike rides outside, an occasional run, dancing in between sets & some boxing/metcon work!

Now I strength train 4x a week & enjoy hobbies that get me moving & focus on walking a shit ton.

👙Here’s what you need to prioritize (in order of importance for fat loss):

✅ Calorie Deficit: Eating less calories than your body needs is the only way to lose fat
✅ Eat Enough Protein: to maintain muscle mass when you’re dieting (so you get toned and don’t turn “skinny fat”) and to recover from workouts
✅ Lift Weights: 2-5x a week! (3-4 is a sweet spot for most people)
✅ 10k steps / day!
✅ Move!! Finding active hobbies you enjoy will keep you consistent and make it a lot more fun.
✅ Patience & Positivity: cause life is crazy & things take a hell of a lot longer than you want them to.

🤸🏼‍♀️Now if you do enjoy cardio, then GO FOR IT! But if hanging out on a piece of cardio equipment leaves you bored & you just genuinely don’t enjoy it, don’t do it!

Cardio is a tool, but diet is QUEEN for fat loss 👸🏼

☝🏼Find what works for you, your lifestyle, habits, & preferences. Not what works for Carol or Karen, but what works for YOU!
⠀ Afterall, this is YOUR journey. Tag a friend below who needs to cool it on the cardio 😎 – Adviceonfitnes

Is Supplementation Are Useful.

Supplements , vitamins
Now I’m no different then the next guy… I LOVE my supplements🙌🏼.⠀

Pre workouts, protein powders, even greens powders & multi vitamins. ⠀

These things taste good, can have an effect on performance in the gym, and are so convenient when your in a pinch or struggling to get a certain macro/micro nutrient in.⠀

But are they really the 🔑 to achieving your health & fitness goal?⠀

NOPE! Not even a little bit.⠀

Supplements are simply made to SUPPLEMENT the diet. Fill the gaps were you might be lacking.⠀

Are you lacking in 🥦’s? Let’s take a greens mix.⠀

Are no not able to eat enough 🐠? Awesome let’s take a fish oil.⠀

Are you struggling to mix your protein goal? No biggy let’s add in a protein powder.⠀

Maybe it’s been a long day and your struggling to find the energy to workout😴. Okay a pre workout might come in handy today.⠀

This is how supplements need to be utilized, on an “as needed” based.⠀

But if your able to get in plenty of veggies, hit your protein goal, and have fish in your diet regularly, NONE of these supplements are necessary.⠀

Before you go out and spend hundreds of dollars on a huge supplement stack let’s exhaust all our variables on the nutrition, sleep, and stress management side.⠀

Once all those are in check them can we start talking about what supplements will be best for you.⠀

Health Benefits Of Pumpkin.

Pumpkin & It’s Health Benefits
Read & TAG A FRIEND👭 Pumpkin is rich in antioxidants, micronutrients, fiber and full of carotenoids. The orange colour of pumpkin is because of beta-carotene. Beta-carotene gets converted to Vitamin A in our bodies and has several benefits such as bone, skin and eye health. The fiber found in pumpkin helps our gut, digestive system and our immune system. Some of the micronutrients found in pumpkin are magnesium and potassium, which help to keep our cells well nourished ⠀⠀
For added benefit, eat the seeds! Pumpkin seeds are loaded with healthy fats and full of nutrients. Since I am eating a lot more fats, I’ve included pumpkin seeds in my diet. Love them on salads🙌

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!!🙌🏼⠀

Eating Before Bed

Diet ,eating ,  sleeping
Many people believe that anything you eat before bed will automatically turn into fat. However, this isn’t exactly the case. Our bodies are in a constant state of protein turnover aka making new proteins and breaking down the old ones.
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Eating a meal that is high in protein before bed can help your body remain in this muscle-building phase as well as increase the amount of muscle protein synthesis. Eating before bed is not “bad” but there are definitely better choices that you can make at this time. Your snack/meal at night should HELP with your goals not hinder your progress. Aka eating cookies or snacks that are high in sugary carbs might not be the best option.
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Eating a small sized meal prior to bed consisting of protein, carbs and fat will help to keep you satisfied and possibly help you fall asleep as our brains turns carbs (complex) to serotonin. Eating a larger meal may either keep you up or disrupt your sleep.
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Dairy products such as greek yogurt are typically slow digesting and allows your body to enter the muscle building phase while you sleep. Choosing foods that are high in healthy fats (avocado, almonds), can be helpful as well since fats also slow down the rate of digestion.
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There are other factors to keep in mind as well such as what types of foods you ate throughout the rest of your day and whether or not you just worked out. If you just worked out and it’s late at night, eating some carbs or fruit to replenish your glycogen stores would be fine along with some protein. If you haven’t eaten much throughout the day, choosing some healthier carbs to eat is not going to harm you.
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Fueling your body with the proper nutrition that it needs should always be a number one priority. By keeping this in mind, you will start making choices that will help fuel your body instead of harming it.

Are You Loosing Weight But Looking Fat?

Not possible😱⠀

How in the world can someone lose pounds on the scale but look worse!?!⠀

Because fat loss & weight loss are NOT the same!!🤭⠀

Weight can come from a lot of things; fat, muscle, bone, water, hair, etc.⠀

Just cuz the your “weight” went done on the scale doesn’t always mean it came solely from fat.⠀

But how does this happen?⠀

Caloric reduction WITHOUT the focus on macronutrient profile is the biggest contributor☝🏼.⠀

Yes, to lose weight you need to reduce calories. The probably is no one was every taught where those calories should come from!⠀

A majority of people look at “reduce calories” and they will simply cut out everything. Protein, fat, and carbs.⠀

Causing the scale to go down but they only look like a smaller version of themselves.⠀

I’m order to actually change your body composition and lose mostly fat, calories do need to be reduced.⠀

BUT! Those calories need to come primarily from fats & carbohydrates.⠀

Keeping protein high (1g-1.3g per pound of body weight) will ensure what you keep most of your muscle mass during a fat loss phase.⠀

I only say most because it is inevitable that your gonna lose some muscle mass.⠀

But we can DRASTICALLY reduce this by make sure protein is adequate. ⠀

Take your macros.⠀

Understand what your food consists of. ⠀

If your goal is cosmetic and you wanna look a certain way this is essential.⠀

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Do you have a friend that is constantly yo-yo dieting and needs to track there macros!?!? ⠀

Tag them below and help spread the word!!⠀

Is Fasting For Fat Loss A Bad Idea.

Fat loss

Now I know what you’re probably think, “fasting is a great way to lose body fat, of course it’s not a bad idea.”⠀

And yes while science does support that fasting does help mobilize more body fat during that fasting period there is a more deeper reason why it probably isn’t the best idea.⠀

80% of people that are wanting to try fasting or more specifically Intermittent Fasting are wanting to do it because they heard from somewhere that it’s great for fat loss.⠀

These same individuals have never dieted before. They have never tracked food before. And they have zero understanding of what a proper intake of food looks like.⠀

When these people decide to start a fasting protocol in hopes to loss weight they are basically setting them selves up for a horrible relationship with food and a possible eating disorder.⠀

Real quick fasting can go from, “fast & feast” to “starve & binge”.⠀

And mentally this are two TOTALLY DIFFERENT approaches to food.⠀

“Fast & Feast” is controlled restriction with controlled feeding.⠀

“Starve & Binge” is forced restriction with uncontrolled eating.⠀

So if you’re starting your fat loss journey focus more quality food intake, improve macronutrient ratios, eat more micronutrients (veggies), drink more water, & exercise regularly. ⠀

All these things are gonna benefit you way more in the long run then trying to force yourself into restricting all food for 16+ hours. ⠀

Are Oats Gluten Free?

Oats, oatmeal, weightloss

Gluten free oats

Oats are a highly nutritious grain with many health benefits.

They’re a popular breakfast porridge and are also found in granola, muesli, and other foods and snacks.

However, you may wonder whether oats and oatmeal contain gluten.

This article explores whether you can include oats in a gluten-free diet.

Gluten is a family of proteins found in grains .Gluten is a family of proteins found in grains, such as wheat, rye, and barley. These proteins give bread and pasta their stretchy, chewy texture, such as wheat, rye, and barley. These proteins give bread and pasta their stretchy, chewy texture.

Most people can eat gluten without any side effects, but these proteins can cause serious health problems for some individuals.

Gluten may cause digestive issues in certain populations because its unique amino acid structure may hinder the digestive enzymes in your gut.

If you have celiac disease, your body launches an autoimmune response to gluten, damaging your intestinal lining.

Pure oats are gluten-free and safe for most people with gluten intolerance.

Homemade Protein Powder/ Protein Bars That Can Keep Your Weight Down

After consuming lot of different brand of protein supplements I thought why not give a try for natural and homemade protein powder.

I did research and bought all ingredients which are the best source of protein. Ingredients I bought ate below.

1) almond

2) pistachio

3) pumpkinseeds

4) slim milk powder

5) walnut

6) peanuts

7) flex seeds

8) Ashvaganda

How to make it

Take almond, peanut, walnut, pistachio and pumpkin seeds 100gm in a fry pan and roast it till light brown.

And let it cool down. Then take a blender and all the nuts in the blender then 100 gm slim milk powder plus flex seed and add 2 to 5 cardamom for flavour in the blender.

Blend it till it turn to a powder now this is a natural protein powder.

  • You can have this protein powder with a glass of milk
  • It can be included in weight loss diet
  • It can make for a protein rich post-workout snack

Weight loss is process that is incomplete without proteins. Protein is a macronutrient which is the building block of trillions of cells in the human.

Losing Fat But not Weight?

💥💥LOSING FAT BUT NOT WEIGHT?!!💥💥

🙄Probably one the top 3 questions people ask me in the DM is I can’t seem to lose weight.. My body changes but my weight doesn’t seem to budge…”

My response is this situation most of the time is: “So your body is changing, you’re losing fat but you’re not losing weight? Why would you care about your weight when you’re losing fat?!”

But let’s dive a little deeper into it. What are the reasons you’re losing fat but not weight?

First, you probably gained some muscle mass because you started weight training seriously. If you’re gaining muscle mass, you’re going to gain some weight. Awesome weight!! Muscles!!

Water retention is a big one, eating more sodium and or more carbs in a day that usual will cause your body to hold on to water. But heck, who cares about water weight? I certainly don’t and you shouldn’t too!!!!

You ate later at night than usual. This means you’re getting a distorted view on the scale the next morning because there’s still food in your stomach. You shouldn’t care about that because it’s food. It’s not bodyfat.

And lastly, you might need to take a poopoo. Go take a shit and step on the scale again. Boom 1-2-3 lbs lost. Nobody cares about that weight.

Main take-away of this post: The scale is a good progress measurement tool, if you know how to use it. Unfortunately most people don’t know how to use it. You now know.

I hope this was helpful of course as per usual, need help, hit me up on the DM or email!

Much love, Prashant .

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