75% Of Your Body Is Water And Not Fat.

Our bodies are not mostly composed of fat, they’re mostly composed of water. Therefore, most of the weight changes we see from day to day are water changes, not fat change.
A few reasons you see fluctuations on the scale:
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▪️Recent increase in cardio (increases blood volume). This is a biggie, can add up to 5 lbs in some people, just plasma + new red blood cells, & can cause a month-long stall in scale weight.
▪️Recent increase in weight-lifting (sore muscles retain water); eventually there will also be muscle gain, though that is a slower process (weeks)
▪️Any soreness, injury or bruising (causes inflammation = local water retention)
▪️Illness (ditto)
▪️Change in timing of dinner to a later time than usual, and/or addition of a late night snack even if you ate the same total # of daily calories. The timing alone has an effect. Later eating means that the gut will still be holding “gut water” used in the digestive process during the next morning’s weigh-in. Even a 1 hr later dinner time can affect scale weight the next morning
▪️Single unusually large meal within past 5 days – large meals take multiple days to digest, during which not only the meal itself, but also a mass of water equivalent to ~2x the meal’s weight, will all be parked in your gut for digestion.
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▪️Eating more carbs after a period of not having had many carbs (causes liver & muscles to increase glycogen stores; each 1g of glycogen is structurally packaged with 4g water so you end up with water weight)
▪️change in dietary fiber (affects “poop weight”)
▪️change in pooping frequency (obvious reasons)
▪️Recent exposure to heat (hot yoga, exercising in heat)
▪️ Menstrual cycle / birth control – about 1/3 of women have noticeable swings in weight during the week before menstruation / week of menstruation.
▪️increase in sodium intake
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In short, trust your calorie deficit. If you are tracking your food accurately and are really eating at a caloric deficit, there is no way NOT to be losing fat. The fat loss is just hidden on the scale by the myriad causes of fluctuations in water & digestive waste.

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!
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Squats King Of All Workout For Weightloss.

Squats , weightloss ,fitness
Squats


Best exercise to lose weight, here’s why experts call squats king of weight loss exercises.
For weight loss and fitness, experts say squats are one of the best exercises you should do regularly. It helps engage all core muscle groups, increases stability and strength. However, it is important to maintain the right form for doing this exercise.Whether you’re doing squats for weight loss or to gain an enviable, toned body, it is important to get the right form while doing it. Once you have mastered the art of squatting, you’ll see results around your thighs, glutes, calves and seat. There’s a reason why squat is called ‘king of exercises’. It helps engage all the core muscle groups, increase stability and strength.
Reach the right depth “Many people squat above parallel and do not go deep enough to positively impact the legs and thigh muscles. In fact, staying above the parallel limits will hurt your knees. So, make sure your thighs are parallel to the ground,” It is important to engage your core while performing squats. According to a study engaging the core will help tone your thighs, calf and will work on your abs too.

Breathing technique “First inhale and inflate your lungs before you start the rep, then exhale once you’re done with the rep,”