Enjoyed a easy run today. I’m trying to keep my easy runs easy. I tend to overdo it at times when I shouldn’t. You shouldn’t always push yourself in every run. I took Essentials during my run as well. After I took a Gixo Let’s Walk. Once that was done I enjoyed Nuun Tri Berry with Lemonade flavor. It was delicious. It’s always important to stay hydrated to keep your body functioning. 💜
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Build muscle by @smurray_32
Have a small deficit: The first & most important tip is to start slow. Aggressive deficits are associated with reductions in performance & more LBM losses vs smaller ones (Garthe et al 2011) therefore, accept that to do this PROPERLY you’re going to have to take your time to lose FAT. Remember fat loss & WEIGHT loss are 2 different outcomes. The former requires TIME in a consistent kcal deficit (Hill et al 2012) while the latter can be easily achieved by slashing carbs & sodium to lose a tonne of WATER.
Resistance train (RT): RT has the impressive ability to augment the preservation of muscle mass & even increase it in a deficit (Donnelly et al 1993) along with slightly increase metabolic rate which is only of additional benefit when dieting (Aristizabal et al 2015). Therefore RT should be priority NUMBER 1 (not cardio) with a stern focus on trying to maintain strength lvls. (no switching to 20+ rep “toning” exercises).
Prioritize pre/postworkout nutrition: Preworkout nutrition has shown to enhance performance (Haff et al 2000) thus tying into point 2 in allowing you to train as HARD as possible to retain LBM. Furthermore, try & avoid delaying postworkout nutrition beyond a ~2hr period (preferably much quicker) (Kerksick et al 2017) as, though in a surplus it may not be *that* important, if you want to retain LBM you’d be stupid to purposely postpone ingestion of amino acids & self-promote further catabolism.
Increase protein (PRO): Though intakes of 1.2-2g/kg have proven suffice to allow for adaptations from training when at/or above MAINTENANCE (Phillips 2006), when in a deficit and/or very lean (as you may be towards the end of a cut), studies show higher intakes of 2-3g/kg to be better for LBM preservation (Mero et al 2010, Helms et al 2013, Elia 1999). Furthermore, though possibly unnecessary once total daily PRO intake is achieved (Aguiar et al. 2017, Schoenfeld et al. 2016), some research supports BCAA supplementation to further aid in preventing loss during kcal deficits (Dudgeon et al 2016).
Best drinks for fat loss🥤 by @gymtune
Liquid calories are by FAR the biggest waste of calories when on a fat loss phase & potentially the main reason behind your lack of results. Overall the research shows them to have a major influence on promoting a positive energy balance via increasing kcal intake while minimising satiety (DiMeglio & Mattes 2000 Pan & Hu 2011, Tieken 2008, Rothacker & Watemberg 2004). I can bet that if you are struggling to lose weight, all you have to do (initially) is swap any liquid calories that you currently consume with one of the drinks in the pic and the scale will start to move so let’s go through these quickly.
Water (duh): Absolutely ZERO calories and having been shown to positively influence weight loss by reducing kcal intakes (Daniels & Popkin 2010, Dennis et al 2009). Still or fizzy is up to you.
Flavoured water: If you don’t like water then try adding some squash or opting for flavour enhancers to add some taste. Don’t worry about sweeteners, the evidence is there to support that they are not harmful in any way when consumed within the ADI (Fey 1976, Knopp et al 1976) Magnuson et al 2007).
Calorie free monsters, coffee & teas: Along with being essentially calorie free, both coffee and energy drinks in particular usually contain high amounts of CAFFEIENE which has shown to aid in suppressing appetite& thus decreasing calorie intake (Astrup et al 1990). Furthermore, they’ll also give you some added energy (Lieberman et al 2002) which may then translate into more calorie burn during training and/or throughout the day via non exercise activity thermogensisis (NEAT) which together play a huge, if not main, impacting total daily energy requirements (Aragon et al 2017).
Protein shakes: Though NOT calorie free, protein shakes can be a great alternative to more energy dense options in order to control calorie intake as it is the most satiating & thermogenic of the 3 (Pesta Samuel 2014, CrovettI et al 1998, Weigle et al 2005)
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Улетное воскресенье ✈ спасибо @mari_lilo22 за бегоэкскурсию по неведомым тропинкам, во всяком случае для меня!
Бежали по бобровке, ох уж этот хруст снега от досок!
Вспомнила, что десять лет назад 🔙 я же каталась, а теперь бегу 🏃 здесь.
Видимо следующий пост будет про 2009 год 😜
Puh ist das kalt...! ❄
Aber dafür scheint die Sonne den ganzen Tag. Das reicht zum Freuen 😊
Heute war meine Einheit mit 10,5 km kein langer Lauf, aber ein Lauf mit viel Vitamin D ☀️
Ich wünsche noch einen schönen Wochenendausklang und einen erfolgreichen Start in die nächste Woche 👌🏻😀
by @krista_zortman | Share your photos with us and we will post them in our account. Apply for a feature following the link in our bio: @worlderunners.#worlderunners | “Fitness: A lifestyle with no finish line.” | Follow her for more.
2 6942 hours ago
slips a millimeter, doubles over and yells “IM AN INDOOR RUNNER!”
6 1114 hours ago
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