🔥 Small Changes Big Results 🔥by @ryanc_fit ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The greatest trick the devil ever played was convincing people their lives had to do a complete 180 to see results. The truth is - small, simple changes are going to be the key to your long term success. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The very first thing I do with any of my clients is focus on 4-6 small, seemingly meaningless changes they can make in their daily routine. And without fail, they see results. Why? Because I'm a wizard obviously. Or rather, because these small changes are sustainable and breed bigger changes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Take a can of coke - give or take it has 140 calories. If you were to swap the 2 cans you drink a day for Diet Coke (no calories) you're straight away saving 280 calories. What has changed in your day to day life? Virtually nothing. Depending on your intake, those 280 saved calories could actually bring some results. You see these results and it builds momentum to make other changes. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ When you make small, gradual changes over time you barely notice them. They don't feel like work, yet you see results. When it feels easy, why would you give it up? The 6 examples above are some of the things I get my clients to change - drinking more water, protein with each meal, keep your food the same but smaller portions etc. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You don't have to go big or go home. It took time for you to gain the weight, it'll take time to lose it - so use that time to do it right! . . . #workout#healthyeating#macros#fatloss#iifym#bodybuilding#leanmuscle#musclegain#fitnesstips#flexibledieting#liftheavy#caloriecounting#onlinecoach#officelife#corporate#musclebuilding#liftweights#gainmuscle#countingcalories#nutritiontips#buildmuscle#trainsmart#cpa#accountant#taxes#accounting#gotothegym#balancedmeals#trackingmacros#nutritionadvice
4 Ways to Eat More Calories by @musclemonsters _ 1. Never Skip Breakfast: Intermittent Fasting is a tool that trainees can use to reduce caloric intake, effortlessly. Well if decreasing your “feeding window” works as a tool to ensure we are not overeating, then increasing that feeding window in order to fit in more calories makes sense. So if you’re getting up at noon and going to bed at 11pm, then you’ve got 11 hours to stuff your face. Instead, try getting up a few hours earlier (9am) and that’ll allow you to fit more meals/calories into your day. If you’re already getting up early but you’re just not hungry, simply adding in a breakfast meal or shake upon waking can add anywhere from 250-500+ calories to your day. This could be the difference between being at maintenance and reaching that necessary caloric surplus. _ 2. Homemade Shakes: If your appetite is not a problem, then perhaps you just need convenience. Start including a high calorie, nutrient dense shakes to your day. These shakes can add an extra 600-1000 calories to your day in minutes. And because it’s liquid, they tend to digest a bit faster which eliminates the prolonged fullness that typically comes with a high calorie meal. _ 3. Increase Meal Frequency: For more people, it’s going to be easier to consume 3000kcal in 5 meals than it will be to consume the same number of calories in 2 meals. _ 4. Eat First, Drink Last: Drinking water with your meals has been shown to increase satiety, making you feel fuller, faster. That's great for someone whose goal is weight loss, it doesn’t help much when the goal is weight gain. Try to avoid drinking too much water right before or during your meals. The sheer volume of the fluid will make it more difficult to eat more food. Instead, have the majority of your fluids throughout the day, in between meals.
HEALTHY BREAKFAST by @newtonkwong ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Common breakfast in society probably goes something like this: breakfast cereal with milk, a blueberry muffin, and then the fancy coffee with sugar, cream, milk, caramel, and whipped cream. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Or it can be a breakfast burrito, breakfast sandwich, bacon egg & cheese on a roll, McGriddle...damn I’m getting hungry lol! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ My point is that these options are either very low in nutrition, or extremely high in fat, or both! To start the day on such a blast of calories, sweets, and sodium is bound to influence how you eat the rest of the day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Instead, try doing this: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1.) Oatmeal with Fruit ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Great source of carbs to power your day and naturally high in fiber to keep you from having unnecessary junk food cravings. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2.) Egg White Omelet with Veggies ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Great source of protein, and packed with nutrients from the vegetables. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3.) Green Smoothie ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Throw 2-3 handfuls of greens, a scoop of protein powder, and 1-2 handfuls of fruit into a blender and you have a convenient and quick breakfast that you can save for later! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 4.) Black Coffee ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Eat nothing at all and just have a cup of black coffee, which is a great regulator of appetite. Save your stomach for a nutritious lunch later. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you know someone who would benefit from this, then please send them here. . . . #workout#healthyeating#macros#fatloss#iifym#bodybuilding#leanmuscle#musclegain#fitnesstips#flexibledieting#liftheavy#caloriecounting#onlinecoach#officelife#corporate#musclebuilding#liftweights#gainmuscle#countingcalories#nutritiontips#buildmuscle#trainsmart#cpa#accountant#taxes#accounting#gotothegym#balancedmeals
Why Getting Healthy is Hard by @maxlugavere ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I see a lot of weird stuff on the Internet. (Calorie zealots are gonna hate this post.) 🧐 . Like the idea that one must incorporate junk foods to attain the elusive and abstract notion of "balance." . Of course, any food can fit within a diet that's mostly filled with healthy, minimally-processed foods. And it's good to treat yourself. . But this idea of balance is hard for most people. . Look around. . Seriously—not just on Instagram. . Did you know that 2/3 of people are now overweight or obese, and half are either type 2 diabetic or prediabetic? . Carbs are not evil. Fat doesn't make you fat. And food has no moral value. . But hyper-processed junk foods, love them as we may, may be the cornerstone of modern chronic non-communicable disease. These foods are fine as a treat, but today are NOT treats for most people; nay, they make up 60% of the calories we consume every day. . When our communities embrace the propaganda that "balance" is just incorporating a salad here and there (fast food companies love this advice), we've lost. They win. The status quo marches on unfettered. . But by *basing* your diet around fresh fruits and veggies, high quality sources of protein (grass-fed beef, fish, chicken), and incorporating your favorite fries as a treat, your hunger levels will begin to self-regulate, you'll increase your metabolism, and likely make it easier on yourself to achieve the health goals you've always desired. . . . #workout#healthyeating#macros#fatloss#iifym#bodybuilding#leanmuscle#musclegain#fitnesstips#flexibledieting#liftheavy#caloriecounting#onlinecoach#officelife#corporate#musclebuilding#liftweights#gainmuscle#countingcalories#nutritiontips#buildmuscle#trainsmart#cpa#accountant#taxes#accounting#gotothegym#balancedmeals#trackingmacros#nutritionadvice
When you look at your back, it can ether be thick but not wide, or wide but not thick (mine is like this). - So how do you make your back thick AND wide? By combining a variety of pulling exercises that are done horizontally, vertically, and diagonally 🤙 - Since my back is wide but not thick, I am focusing more on horizontal exercises. For example, the deadlift, cable rows, tbar row, row machine, etc... - If your back is thick but not wide, I recommend doing more vertical movements such as pull ups, lat pull downs, and other machines mimicking this movement, also the dumbbell pull over is great too 🙂 - Train your back two times a week with a variety of reps and sets and you will have that aesthetic back in no time 💪 - Tank top: @jed_north Photography: @pattangproductions
INTERMITTENT FASTING SCHEDULE by @newtonkwong ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Intermittent Fasting is a useful tool to help you limit the amount of calories you eat daily. The premise is very simple: You fast for 16 hours, the eat/drink all of your calories in the remaining 8 hours of the day. With less time allowed for eating, the less you will actually eat during the day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Here’s how a day will look like if you choose to do this: ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 6AM-12PM: Wake up and drink lots of water, tea, or black coffee. Only consume liquids that contain no calories. I personally find it very easy to fast during this period especially if you drink black coffee, which decreases your appetite. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 12PM-8PM: Break your fast and eat mostly whole, unprocessed nutritious foods that are naturally high in protein and fiber. Eat your vegetables, fruits, lean meats, and whole grains/starches. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Many people may think fasting allows you to eat anything. This is true to a certain extent. You can have some treats. The point of fasting is to limit the chances you have to stuff your body with shit. If you use your entire 8 hour window to gouge on crap, then you’ve just defeated the point of fasting. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 8PM-6AM: Drink water only. Enjoy feeling full, and know that you’ve completed eating for the day. Set your mind towards something else, like getting ready for bed. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Intermittent fasting is not for everyone. This is only one of many structures of eating that provide favorable conditions of creating a calorie deficit. If it makes sense for you, then go for it. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you know someone who would benefit from this, then please send them here! . . . #workout#healthyeating#macros#fatloss#iifym#bodybuilding#leanmuscle#musclegain#fitnesstips#flexibledieting#liftheavy#caloriecounting#onlinecoach#officelife
Just uploaded a new “What I Eat In A Day” video on how I get back on it after indulging during the Thanksgiving holiday weekend.😋 🦃 🥧 🍁 Click the link in my bio @tippywyatt to watch👀 #stressfreehealth#tippytales