Posts Tagged ‘Beach’

Heart symbol. Vegetables diet concept. Live Strong!

ja-ma--gOUx23DNks-unsplash

What’s good folks.

How is everyone doing.

I hope you guys are staying fit and keeping healthy.

For part 1 we looked at Exercise and the important role it plays in not only Fat Loss/Muscle Building but overall health and fitness.

We also touched upon the importance of combining both Exercise and Nutrition for realistic results.

For Part 2 we are going to be focusing on Nutrition.

So firstly….

Food Preparation is Key

 

Imagine trying to follow through a 12 week nutrition plan but not actually having any food prepped or knowing what you’re going to eat.

You’ve set yourself back already and started out on a road of failure. It would be near to impossible to see through your plan.

Things would work out expensive also as it’s likely you would be spending A LOT of your money on take-aways & ready made meals.

This isn’t good as you want to be saving up your money!

Plus, a lot of ready made meals may be processed (not a good idea) and buying regular take-aways would go against the whole idea of loosing fat/building muscle anyway. Can you imagine…

So food preparation is key!

You want to write down a list of foods that you are going to be eating for the time frame of your plan. Organisation is everything. Stick this list on your fridge to help you stay in the zone!

You want a balance of:

Proteins

Carbohydrates

Fats

For example:

Proteins – Legumes/Beans/Nuts/Pulses Meat (I’ve cut down my meat intake)
Carbohydrates – Rice/Potatoes/Pasta/Yams/Sweet Potatoes/Quinoa/CousCous/Grains
Fats – Avocado – Extra Virgin Olive Oil/ Coconut Oil/ Nuts/

This will help you to stay on track for the next 12 weeks, (you can even execute this plan well over a year if you need the structure)

Now, on the weekend or when you have some free time:

Food Preparation Step By Step Plan

Step 1

Prepare and cook your meals. Make sure you use lots of seasoning to keep your food interesting. Apply variety to keep things mixed up. The moment you get bored it’s easy to fall of the bandwagon.

Step 2 – Have a tuppaware to store your food in. This allows you to take it to work with you or your place of travel without being tempted to buy some “Fast Food

Step 3 – Refrigerate or freeze the tuppawares for the following week or two (depending on how much food you cooked)

Step 4 – Heat them up and you are ready to go

Step 5 – Utilize a food thermal bag to keep them warm

You gotta ask yourself – Is The effort you put in worth the work at this stage – Hell yea!

Most Definitely

New body transformation _ A new you. Healthier – Fitter – Faster – Stronger

You look good, you feel good!

You feel good, You live a better life!

I personally don’t use a microwave myself as I’ve heard shady things about them (I will do some research and see how true this is though as I’m not 100% sure, but I thought I’d mention it anyway – I heat my food up on the stove – But please feel free to do your own research and see what you find)

You know guys…

This is a journey to be enjoyed and an opportunity for you to learn a lot about yourself. It is a time to build strength, courage and to live life a better you.

SO…

Key notes from today:

1) Food preparation is very important. It’s half the effort in loosing fat/building muscle

2) Cook ahead of time and stay prepared

3) Enjoy the journey

Hopefully you guys found this helpful.

If your looking to lose fat – Let’s do this!
If your looking to build muscle – Let’s get them gainz in!

WE CAN DO THIS!

  1. Goal Setting
  2. Nutrition
  3. Consistency
  4. Exercise
  5. Motivation

 

Love folks, Until Part 3

Stay Healthy/ Stay Wealthy & Stay Blessed!

OVER AND OUT!

kimzy-nanney-LNDgBERq8Q0-unsplash

Whats up folks – With Summer near – I thought it be would be only right for us to get into a Fat Loss/Build Muscle series.

This is the time now when people start talking about the beaches and holidays. Everyone wants to look good on the beach and walk with confidence. So let’s into it.

The Science Of Fat Burning/Building Muscle

When you burn more calories than you intake – You will loose fat.

When you lift weight over a period of time and consume more calories than you burn, you will build muscle.

When loosing fat, you want to do it healthily and steadily though – It’s not a over night process . The same can be said in reverse – You didn’t gain the weight over night did you. Just a realistic truth to help you build and get into the right mind set.

Patience is needed for both weight loss and muscle building. The last thing you want to do is to give up 3 weeks into your program. Set yourself a time frame and track your progress as you go along to keep you motivated.

For this series we’ll look at the following (in no particular order):

Goal Setting

Nutrition

Exercise

Consistency

Motivation

Today for part 1, we’ll look at Exercise.

Now exercise can be done in many different forms:

Boxing

Athletics

Weight Lifting

Martial Arts

You name it..

To build muscle, you need to do bodyweight exercise, kettle bells, weight lifting or some form of weight bearing exercise.

To loose fat you need to stay active and keep an eye on your nutrition. You want to be exercising at least 3 x a week.

You can’t be eating KFC 5x a week and expecting realistic results – This is the reality!

As stated above, if you want to build muscle you have to eat more calories than you are burning to also see realistic results. You want to be lifting weight at least 3 x a week minimum. You should up your carbs and healthy fats and make sure your protein is balanced accordingly.

I try to stay away from meat for my protein these days and switch it up to plant based proteins like:

Nuts

Legumes

Seeds

Beans

I do this for health and personal reasons, some of which I will get into another time.

But if you eat meat, do what you gotta do my friend…

I hope you guy’s found this helpful…

Look out for part 2 and if you have any questions…

HIT ME UP

Love folks! Stay blessed! Stay Healthy! And Stay Strong!

 

 

 

 

 

 

96a712dc68bd59bced1e06300bdf5aa9.jpg

Women – Now it’s your turn – THIS ONES FOR YOU!

(Men – You can do these exercises also)

SOURCE:FITGIRLSDIARY.COM

d33335836c526a934d6c8a13f9aee363.jpg

**WOMEN – YOU CAN USE THESE EXERCISES ALSO**

ABS POSTER

what-does-it-mean-to-eat-clean

Hey Hey Hey,

What’s up my beautiful people 🙂

I hope everyone’s doing well, enjoying life and eating good.

Today is part “1 of 5” of the Fat Loss 101 blog series.

So what inspired this post then Mr Dees Fitness?

Well…

I met up with my cousin the other day and we was talking until the early hours in the morning. One of the subjects that came up was “Fat Loss”. He looked me square in the eye’s and said:

“Hey bro – I don’t know what I’m doing wrong, but this fat just isn’t shifting…Is it even possible to lose?”

I chuckled and said “Of course it’s possible, it’s not easy though.”

I too felt like this at one point in my life, as I’m sure many of you do – But I never gave up hope and nor should you…

Everybody want’s that special pill – But if it existed, we would all be taking it I’m sure – But the truth is, there are no short cuts I’m afraid (Healthy ones that I know of any way LOL)

But without further ado, let’s get straight to business!

Never Eat Until You’re Bloated

D.Belly

I know I know, we’ve all been there before – When the food taste so good that you struggle to put the knife and fork down.

You’re feeling full already but the flavours are so immense that you can’t help but to keep going. You feel that bloated feeling coming on but you can still find some space for desert.

You chew your way through that cake and ice cream and out of no where you hear a knock at the front door…

KNOCK KNOCK KNOCK

It’s your long time friend Mr Bloat.

He’s come to visit you and plans to stay for a very long time lol…

The Lesson

Never eat until you feel bloated, it’s really not a nice feeling. Portion control becomes a myth when the food enslaves you.

I teach all my clients to eat until they are 80% full. A good way to measure what 80% feels like for you is to eat to the point where you could tuck away a little more…No need to go over board!

Did you know that the more you stuff/over fill your stomach, is the more it starts to distend…

This is why some guy’s have abs and a massive belly at the same time…

D.bELLY 2

WOAH, I hear you think

That or some serious HGH – LOL

Anyhoo, that’s it for part one today. We still have another 4 to go in the series.

I used some of my previous material for this post and added in some extra bits as this information is vital for both your health and fitness.

I hope y’all found this information useful and I’ll be back real soon my people.

MAKE THAT CHANGE TODAY!

David Richards

DEES FITNESS

FAT LOSS 101

Wassup people,

Class is nearly here!

New proven fat loss tips and tricks coming over the next 5 weeks. They have worked for me, many of my clients and people across gyms all over the world. Get ready to make your dream physique a reality. Grab your note book and pen as school is back in session next week.

WARNING

Be ready for RESULTS!

1 (2)

Image

Losing weight is never as easy or as straight-forward as we would like it to be and there are tons of tips and advice out there that it’s hard to know which advice to follow for successful results.

We’ve kept things simple with 5 Essential Tips for Weight loss:

Don’t make drastic changes to your diet

Making a huge initial change to your diet will get you results in the short term, but long term you will struggle as you will have less tools to use when you hit plateaus.

Be consistent

Consistency is key!

Try to maintain something that can be manageable. Do not aim for something that is not maintainable. Better to have 100 okay days back to back than having 25 perfect days followed by a week on binge eating.

Track progress, adjust if needed

Tracking progress will help you understand what is happening with your body. The use of pictures can be good to see how your body is changing as sometimes we don’t notice or trick ourselves into thinking we’ve lost weight. If your body is not changing then you need to make a change to your diet or exercise program.

Make a food diary

By tracking calorie intake, it gives you more accurate data to work off when analysing your progress. If you are taking on too much food, you can adjust and alter your food diary accordingly. We also find that when we write down what we eat, we tend to eat less and may realise we eat a lot more than we thought we did!

Be patient

It is better to take things nice and steady; losing 1-2lbs a week is generally a good rule of thumb to aim for. Any faster is probably too fast!

Author Bio: This post was written by Vinnie Duong a Personal Trainer and Co-founder of Heavy Duty Apparel.