If you are an intermittent fasting fan you might have tried keto diet.
This is an ultra low carb diet with high amounts of fat. The problem is even some vegetables and legumes are considered too high carb, and there are often high amounts of animal fat -
Although low carbohydrate has been proven over and over to be good for insulin and therefore fat loss and disease – there is compelling evidence that high amounts of processed animal fats and low amounts of fiber are going to be bad for you in the long term 🤷🏻♀️
What I recommend instead:
When intermittent fasting after you break your fast you want to make sure you get a lot of gut healthy fiber food like vegetables that feeds the good bacteria.
And yes whole fats like avocado and nuts are beneficial.
Of course keep the sugar at a minimum.
Note – there are certain conditions that can be benefited with the keto diet so please talk to your own personal doctor if you think that might be the case. What I’m talking about above is for the general population.
...Happy Wednesday crew !! I had a super busy day yesterday with clinic, meetings etc But I always finish my work out. Workout is not a great way to lose weight but it almost works like a metformin medication if you know what that means. Anyways have a great day👋🏽🙏🏽❤️💕
Repost from @dramyshah
Leg exercise is so important to our daily activities and during my Fit Camp last Sunday I got everyone to bounce on their feet to work on leg strength, balance and coordination. I'm looking forward to the next session this Sunday at Surbiton!
Miss @britt.nicolenash is a machine! Absolutely stunning and can smash out workouts like our PLC TV Fit - one is about to go live on our Facebook page. Have you seen it?! 🔥🔥🔥
2 2542 minutes ago
You cannot spend 4 months on tour without building solid relationships and we often do not appreciate those relationships or how we will miss them until we are back home .I was truly blessed as a trainer to also get to train the dancers, and watch them perform at ALL 56 shows. I miss these guys n gals absolute professionals, amazing personalities, and so very humble. I threw tough sessions their way and watched them ace everyone one. In this video this ab exercise is no joke , full crunch into oblique twists.Such is their fitness levels that they make it look very easy, trust me on this it's one of the toughest ab exercises you can ever perform. So let me break it down
1.To come from a flat lying floor position to full crunch
2. Hold that crunch position and add oblique twists
3. Feet are off the floor
4. Lower back down
5. NO REST
6.REPEAT until the crazy trainer says it's over😉😇
This is my very special
Throw Back Thursday ❤️🙏🏼
Weight cutting is popular with powerlifters.
🚽Whether or not a weight cut should or shouldn't be done by some people is a different topic completely.
🚰If you want to get more in depth into the pros & cons of weight cutting for meets and some practical guidelines for a successful cut, check out my recent podcast with Danny Lennon.
🚽If you are used to weight cutting, then you have probably used a water cut of some kind, but how does it work?
🚰If you start drinking super high levels of water a day then this results in some changes. Mainly the down regulation of ADH (anti dietetic hormone / vasopressin) and aldosterone.
🚽These two hormones influence water reabsorption and also our urination frequency.
🚰When fluid intake is high, toilet frequency increases.
🚽If we suddenly go from a couple of days of drinking high levels of water into fluid restriction a couple of things happen.
🚰The up-regulation of aldosterone in response to decreased fluid intake takes a while to occur. So you are still going to the toilet at a high frequency but taking in very little fluid.
🚽This results in a big difference between the levels of fluid going out (down the toilet,bushes or your lavatory of choice) and the fluid coming in.
🚰This difference results in a rapid decrease in weight and a lower number on the scales.
There is a right and wrong way of doing this. I would advise anyone considering this to check out the podcast mentioned above and to check out Danny's website for relevant information.
Hallo ihr lieben ☺️
Schöne Grüße vom Schreibtisch 😂🤦🏼♀️
Die erste Woche mit @weightwatchers_deutschland ist geschafft und 1,5kg sind weg! 🎉🎉
Heute morgen gab es Obstsalat bestehend aus einer Banane 🍌 einem Apfel 🍏 einem weißen Pfirsich 🍑 und ganz vielen Blaubeeren 😍👌🏻 lecker wars! Ich schreibe jetzt weiter an meiner Hausarbeit und heute Abend gehts noch zum bowlen mit ein paar Freunden ☺️
There's a big myth that healthy eating needs to be complicated 🤔 I don't know about you, but during the week I simply do not have time to cook fancy meals!
This is a typical mid-week dinner for me. A simple portion of fresh (or sometimes even frozen!) salmon and some green veggies which I'll steam or stir-fry. Sometimes I'll have some rice or potatoes with it, sometimes I won't (depends how active I've been that day).
Healthy eating needn't be complicated OR boring. Have you downloaded your free recipes from my website yet? Scroll down the homepage and grab your free recipes now:
Spending hours in the gym and yet you aren’t seeing those results you want ? One reason maybe you aren’t losing enough calories to lose the stubborn weight you want ! 1 pound of fat is equivalent to 3500 calories. If you can lose 1500 calories daily without increasing your calories intake technically you could lose 4 lbs a week ! So whether you are doing your workouts or sweating it out in your cardio head over to slimpify and rediscover the ONLY Wah to lose those calories fast !
Transformations show up in so many different ways. Here I was in my early 30s, probably 32ish. I worked out but out drank all of my workouts. I rewarded myself with fake food and too much of everything!
Because I worked so hard during the week....I thought I deserved it. I thought I earned it. My mindset was not leading me down the right path. I tip toed into some programs.
P90X...completed 2 days.
Asylum..completed 3 days.
I was doing it on my own, no help, no accountability, no tribe! Sure as hell had zero clue about proper nutrition. Not just for a program but for basic health.
Fast forward to 40 years, 1 month, 22 days..and I have this incredible tribe to help keep me accountable. I have friends that get it. I’ve completed programs from start to finish. I follow advice because I don’t have to do it all by myself. I have knowledge and power! I have a better relationship with food. I stopped dieting and gave up on fake food. I like so many more things (like veggies$ than I ever imagined.
I still don’t have it all figured out, but I’m on the path to progress! Feeling excited to live my best life at 40 and beyond.
If you are feeling stuck and need a tribe backing you up, reach out! Drop me a DM! My tribe is the freaking bestest! #transformationtuesday#fitat40#fortyandfit#healthyat40#absat40#momofteens#blondemom#smilerforever#lornajane#weightlosssupport
What’s your favourite carb source? By @smurray_32 ➖
As athletes have higher energy expenditures than most, carbs act as a main fuel source to help support intense activities. Inadequate carbs can impair strength (Leveritt & Abernethy 1999) however with adequate carbs one can enhance performance & recovery (Haff et al 2000). Also, when in a deficit, adequate carbs (with sufficient protein) has shown to maintain performance & almost completely eliminate LBM losses (Mettler et al 2010) thus beneficial for LBM retention on a cut.
How much? As protein & fat are ESSENTIAL macros (carbs aren’t essential for survival), it’s advised that carb requirements are calculated AFTER having assigned these first. Thus, once PRO & fat are set, fill in the remaining kcals from carbs. Therefore, once you calculate how many DAILY kcals you require (👉🏼link in bio👈🏼), subtract the ones that you assign to fat & protein and then divide the rest by 4 to get how many g you need/day. Usually this should be between 4–7g/kg depending on your training phase (Slater et al 2011). Timing?
Preworkout: Eating before exercise as opposed to training fasted has shown to improve performance (Moseley et al 2003) thus a pre workout meal supplying ~1-2g carbs/kg can aid in enhancing performance (Kerksick et al 2008).
Postworkout: Though glycogen replenishment takes place over 24hrs (given sufficient carb intake) (Ivy 1991) when consumed postworkout at ~1-1.5g/kg you can SPEED UP glycogen resynthesis rates vs delaying consumption by 2hrs which attenuates it by up to 50% (Ivy 1998). However this may only apply to those who train 2x/day to ensure glycogen is high leading into the 2nd session.
At night: Carbs at night don’t get stored as fat (Sofer et al 2011), time of day doesn’t determine weight loss/gain, total kcal intake does (Hall et al 2012) thus if kcals are in order, carbs after dark simply contribute to your daily total.
Conclusion: Overall, 4-7g/kg seems best for max performance & recovery. If you can, try to place a good chunk pre & post workout however if you can’t then don’t stress, just focus on achieving your DAILY total.
A little over a year ago... my life was in a completely different place. I was living with my in laws, while Michael and I searched for new jobs in Utah . I had gained about 20+ pounds since our wedding, and was not happy physically or mentally. I felt like our marriage was stuck, we could not get along or find a balance. Our life was in limbo! I didn’t know what to do and I hated who I saw in the mirror (inside and out). I knew I had to make a change. That’s when I joined a gym and applied for my incredible dream job. In the course of ONE YEAR.... my life has completely changed. I now have an amazing schedule at work, and I literally travel for a living. I am in the best shape of my life, I am eating pretty healthy and I am so in love. I feel like I am finally in that honeymoon phase of life. I finally look around and everything in my life feels whole and happy. Of course there will always be bumps in the road, but Michael and I have worked so hard to get to where we are today. I am training for a Marathon and we have some amazing trips coming up. I am thankful today that I decided to change my habits. If you have questions on my fitness journey feel free to ask or DM me. ❤️❤️❤️