These @premierprotein bars are my new obsession. I got the variety pack from Sam's Club and all 3 flavors are Ah-mazing! They taste just as good as a candy bar, but are actually good for you 😊 Enjoyed this one after my run this afternoon.
Don't confuse healthy eating with eating for weight loss. .
While 80-90% of your diet should come from wholefoods and you shouldn't be overly restrictive, you must be in a calorie deficit for fat loss to occur. .
If you have plateaued or weight loss has stalled for a long period of time and you are eating 'healthy', you may need to reassess your diet and how many calories you are consuming.
How I grow my arms...🤟🏼🌝
Which is stronger, your triceps/biceps?!
So in case you didn’t know, your upper arms are divided into three main muscle groups. The biceps, the triceps (2/3 of your arm) & the brachialis (an upper arm muscle that runs under the biceps)...
Although most people focus on biceps training, you're going to want to work your triceps and brachialis just as hard. Here are the most important principles you need to follow in order to build bigger, stronger arms 😌👏🏼
Do Not Overtrain...the muscles in your arms are more prone to overtraining than other muscles of the body, mainly because they're worked hard during pulling & pushing movements, such as the bench press and lat pulldown...ensure you recover from your previous session before training arms again so that you allow your muscles to grow sufficiently 🏋🏽⚙️💣
Keep Arms Training Intense & Speedy...to get your arms to grow, you need to overload them by periodically training them to failure and beyond. Don't just go through the motions. Prepare yourself for some high intensity sets and really squeeze out every last rep. If your primary goal is to add muscle mass to your arms, your entire arm routine should take you no more than 30 minutes 🔥🦍💡
Use Correct Technique...lift and lower the weight slowly in a controlled, focused manner. To develop your arms fully, start every repetition with your arms fully extended. This makes the exercise harder, and targets all the fibres in the muscle. If you're using too much weight (like most people do) you'll end up doing partial repetitions, and swinging your body all over the place. Reduce your weights and do the exercise properly 🙌🏼⛑🦁
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I used to think carbs would make me fat. I’ve gotten down to 5% bf while eating over 250 g of carbs. And btw, I’m not “team carbs” or “team fat” or team anything. I’m team results. And you should be too. Great post from @soheefit
This is a sample diet plan of a client of mine, Jess, who wanted to shed some body fat. As a bit of background, when I prescribed these macros to her, she was 32 years old, 5’8” 151lb with a 29-inch waist and relatively sedentary throughout the day. These specific foods and amounts were NOT exactly what she ate; this is simply a visual representation of foods that fit the target macronutrient numbers. Within 2.5 month, she lost 10lbs off the scale and 2 inches off her waist. I wanted to show this to illustrate two points: •
1. You do NOT have to cut carbohydrates entirely to shed body fat. I have numerous clients who are successfully leaning out on over 200g carbs per day. Carbs are not the enemy; excess calories are.
2. Most of you will be able to lose body fat consuming well over 1,200 Calories per day. I don’t know where we got the idea that everyone needed to stick to 1,200 Calories, but that typically is only required for petite, sedentary women. You’ll see here that Jess was able to lean out at 12.5xBW calories, which is pretty damn good. •
My approach is to be as flexible as needed with most individuals and start out with calories as high as possible while still making progress (note that the obese population is different). This not only helps with long-term dietary adherence, but it minimizes lean body mass loss while in an energy deficit. Further, this provides for plenty of wiggle room to make adjustments to your nutrition as you progress on your fat loss journey. •
I hope this helps to allay fears about carbs. They often get a bad rap, but they’re by no means anti-fat loss. Portion control is your friend! •