I lost 5 pounds after a week of intermittent fasting!!
Now that I got your attention, I didn’t. BUT I did hear this at the gym the other day, followed with “intermittent fasting is the best thing that’s ever happened to me” soooo I thought I’d clear up a little about IF (intermittent fasting) and what is ACTUALLY does😬⤵️
1️⃣If you lose a LOT of weight within the first week of IF, more times than not it’s mostly water weight. Since you’re limited to consuming calories in a certain amount of time, the rest of the hours you’ll be drinking a ton of water/lemon water/tea to curb hunger/tame cravings. Being extra hydrated = less water retention = lost weight
2️⃣Intermittent fasting can help people lose weight IFFFF you’re eating less calories than you’re burning. This is true regardless of the amount of hours you eat in a day. Can you be eating in a surplus or maintenance in an 8 hour time span?? ABSOLUTELY. And if you don’t understand this, IF for weight loss will be minimally impactful
3️⃣The types of food you’re eating still matters. Want to lose weight but maintain muscle? Proper fat, protein and carb portions still matter.
4️⃣Each pound of body fat is 3000 calories. To burn a pound of body fat, you need your body to use up 3000 calories of body fat. This means, if you’re in a 500 calorie deficit everyday (the most common and safe way) you would lose 1 pound after 6 days. So, losing 5 pounds in one week would be a 15000 calorie deficit or eating 2100 calories less than you burn everyday for 7 days. Aka, impossible!
I thought about making it dry Feb. It’s the thought that counts, right?🍷
Shoutout to @carolynpresby_pa and @mpsmedspa. You guys know I’m pretty open about any little tweaks I do. Next month is my birthday month and with Carolyn’s help, I’m honestly totally OK with turning a year older. Give her a shout with any questions. ❤️❤️❤️
280211 hour ago
It always seems impossible until it's done 👀🙃
1,336112 hours ago
⏳What’s the key to building an hourglass appearance?
Building your lats (back) & delts (shoulders)!!
📦If you’re naturally boxy like me, “losing weight” isn’t enough to have a slimmer-looking waist.
⏳The key is to build your back so that it creates a V-tapered appearance.
🍑Glute development is also important as well, but I see far too many women worried about looking “manly” when training upper body.
It’s time to boss up!
😤Don’t skimp out on upper body, ladies!
🤜🏼You gotta lift some iron if you want to see some real changes.
✖️Bent-Arm Plated Rear Fly (bending my arms helps me activate my traps & rear-delts)
✖️Wide/Overhand Grip Barbell Row (this works more of your back & less biceps)
✖️Single arm DB row (bring the DB to your hip to activate your lats)
✖️Kneeling Cable Lat Pulldown (alternating)
✖️Bent-over DB row
👯♀️Tag a friend and give this a try!
🌱 @1upnutrition- discount code “Kathryn”
2,162431 hour ago
Le sport m'a appris qu'il faut savoir accepter son corps tel qu'il est, avec ses faiblesses et ses défauts, c'est ce qui fait son authenticité et c'est ça qui me donne la force de travailler toujours plus 🐺
X3BAR CAN BUILD MUSCLE GAINS 3X
FASTER THAN TRADITIONAL
Compared to regular weight training, variable resistance training (such as X3Bar) led to double or triple the gains in one-rep max, and triple the gains in average power, for the time period tested. But even that research didn’t scratch the surface of the fact that confirmed with bone research, humans are 7-times more powerful in the strong vs weak range. So now knowing this, we obviously need to massively increase force as we move into stronger ranges, you can’t do this with a weight, but X3bar makes this happen.