When want to hold on to the myth there is a secrete answer to their fat gain that SCIENCE has to step in and prove them wrong. I understand there is a lot of misinformation out there today, but there is also a ton of CORRECT information as well. Do not willfully be ignorant to that info and except something because it seems easy. Detoxing does NOTHING positive for the body and can even do more harm. Also, for the last damn time TOXINS AND FAT LOSS HAVE ZERO TO DO WITH ONE ANOTHER!!!!!!!! 😁😁
For #fitnesstipfriday , I want to talk about something I get asked a LOT. People want to put together a meal plan, but of course want to add in foods they love. But before they do, they ask, "is this food bad for me"? Without even asking what food, I can safely answer NO it's not. Why is that? How can I already assume it's not? Because foods are not inherently good or bad. Everything you do is in context. If you eat 90 percent organic veggies, non processed carbs, grass fed beef and yet want to to eat a donut, do you really think that because that food has a LACK of nutrients that it's going to strip your body of all vitamins and minerals you have already consumed and store at ten times it's energy balance worth of fat storage?? Of course not. Think of it like this. You have always foods and you have some times foods. As long as you are getting the majority of your diet from always foods, don't stress about the sometimes foods. If you crave it, eat it and move on.
Posting a little late for #mythbustingmonday , but hey, dealing with damn Irma right now! 😂. Today I want to talk about the HUGE misconception that seems to be spreading like wildfire that calories do not matter. Or eating certain foods change hormones in the body to cause fat burning. Or the best, it's not the QUANTITY of food, but the QUALITY that matters. Well, that's just wrong. That's not an opinion, it's not a notion, it's simply a fact. There is no way around it. Yes I'm sure you or someone you know started a certain diet and didn't count and lost tons of weight. How is that possible? Most of the time any new or popular diet, they remove entire food groups. Most people tend to overeat and stuff themselves with carbs (for example) while under estimating how much of it they eat. So maybe they consume 50-60 percent of their entire diet of that macro and when they remove, they have a HUGE deficit created. Even if they double protein and fat intake, they are still at a deficit compared to what they WERE at. While this works for some people (and only for a certain amount of time as eventually you will have to lower calories and count them to do so), it doesn't work for all as they end up eating too many calories even while eating clean or taking out an entire food group. Unfortunately the ONLY way to lose weight is to create a deficit by either reducing calories (which you have to count to know what you're taking in) or increase calorie expenditure WHILE STILL NOT INCREASING CALORIC INTAKE OVER YOUR TDEE. So please, track your calories, get the correct amount of protein, and get the results you are aiming for!!!
Instead of a #flexfriday I'm going to do a #fitnesstipfriday instead. So many times people are baffled the fact they are not losing weight. They all think they do not each much as they have a chicken salad for lunch and a small dinner. Just because it has chicken and salad in the name does NOT mean it's low calorie. Unless you make the food yourself and MEASURE and/or WEIGH your food, you will never know exactly how many calories you are consuming. Even using apps that tell you calories of restaurant foods can be off as the additions of toppings, butter, dressing, etc.. Can be much higher or lower than what is put into the system. So stop THINKING you are taking in the right amount of calories because you are making letter choices and start CHECKING to make sure you are getting the right calories!!
If you are going to get your cardio in on this #workoutwednesday and thinking you HAVE to do your HIIT to get more fat loss, think again. As I've shared before, the only difference in the two is how many calories are expended DURING THE TIME YOU PERFORM YOUR CARDIO. It does not effect post exercises fat loss to any degree that will show in the real world. If you are short on time, yes get the HIIT in there and get your calorie goal. However, and this is a BIG HOWEVER.... you also must take into account recovery and stimulus acquired during HIIT. Especially in high volume training programs and/or during cutting phases. You can actually HINDER HYPERTROPHY AND STRENGTH GAINS BY DOING HIIT CARDIO. So be smart when adding it into your regimen and get those calories burned!!
A little #trainer Tuesday coming your way to just say how proud I am of this girl right here. @kikivhyce is one of the hardest working athletes I have ever had the privilege of working with. Day in and day out she follows her plan to a T and just when I think I have pushed her to her limit, she asks what else can she do. This girl already had an amazing physique, but what we were able to do and how much we built on her frame over the past 6-7 months (granted almost ALL of that time was in a deficit as we did back to back shows) just speaks volumes of what she is willing to do, but also the potential she has in this sport. This girl is going to go a LONG way and I can not wait to see what the future holds for her!!!!! Thank you for being an amazing woman, the athlete you are and even more, for being family (of course along with @erenatilla_ lol ). YOU INSPIRE SO MANY AS WELL AS MYSELF!!!!
#Repost @evidencebasedmvmt (@get_repost) ・・・ Research Review———————————————————— This week's series is a collab with @vitasphysio . Make sure to check out his page and give him a follow! . As mentioned on ⬅️Monday, optimizing torso stiffness may improve performance by... . 1️⃣Increasing force production from the torso to the limbs, which thus may lead to ⬆️increased strength ➕ ⬆️increased speed . 2️⃣Arresting painful vertebral micromovements (which may be experienced in those w/instability) . 3️⃣Enhancing load bearing capacity . The question then becomes, what is the better way to improve torso stiffness...isometrics or dynamic exercises? 🤔Well, the following study provides us with initial data to suggest that isometrics are the way to go as isometrics resulted in greater adaptations over the course of 6️⃣weeks! Now, when reviewing the following study, the authors highlighted 2️⃣potential reasons as to why the isometric group may have experienced better results, which are as follows... . 1️⃣Greater time under tension ❗️As highlighted by Kawada (2005), McGill & Karpowicz (2009) as well as Schott et al (1995), ⬆️increased time under tension has shown to result in ⬆️greater hypertrophy. Thus, when performing isometrics, it's thought that ⬆️greater time under tension will result in continual peak muscle activation, thus ultimately leading to ⬆️greater hypertrophy. To illustrate this point, think of time under tension when performing a 10s plank 🆚10 crunches. . 2️⃣Greater neural changes ❗️When reviewing journals kept by subjects in the following study, it was consistently noted across participants that they felt that they were able to "better control their core and hip muscles." The authors hypothesized that this may stem from improved voluntary muscle activation which is in line with a study performed by Garfinkel and Cafarelli (1992), which found ⬆️increased MVC after 8 weeks of isometric exercises. . ✅CHECK BACK FRIDAY FOR... An isometric training program to hit your core from EVERY ANGLE ———————————————————— Lee, B. & McGill, S. (2015). Effect Of Long-Term Isometric Training On Core / Torso Stiffness. Journal of Strength and Conditioning Research 29(6), 1515-15
For today's #mythbustingmonday , here is a great graph showing the train of thought on eating carbs at night. I've heard so many different reasons as to why you should do this, it blows my mind. When people say to not eat carbs or fats or whatever at a certain time, my response is "do you die at night? If not then why does your body not need energy, turn off it's metabolism or whatever else you think is going on?" In fact it's been shown that moving ALL carbs to the end of the day can show greater fat loss than eating them earlier. So while there are reasons we can time macros to our advantage, generally it's not a concern for the average person eating a normal diet. Just ensure total cbrb intake for the day is controlled and enjoy them whenever fits best for you.