🔴BEGINNERS GUIDE TO FAT LOSS DIETING🔴 – 👨👩👧👦There's a lot of stuff in the media and online about how to diet for fat loss. What foods to eat, when to eat, the supplements that can get you results super quick. – 👨👨👧👧There's 5 main principles to fat loss. This graphic shows all 5 in the order of importance, starting at the bottom. – 🐲I've said it loads of times before in posts, total calorie intake is crucial to fat loss success. You need to be in a calorie deficit to see fat loss results. Plain and simple. Start off by multiplying your bodyweight in lbs by 13 to find your calorie deficit. – 🗡After that, we've got macronutrients. This is protein, carbohydrates and fats. All of your calories will be made of a combination these 3 macronutrients. However, for fat loss, protein intake is most important of the 3. 1gram of protein per lb of bodyweight will get you started. – ❄Next up is the micronutrient content of your food. Obviously, for fat loss, you're not gonna be eating donuts and ice cream all day. The main focus of your food selection should be whole food, highly nutritious sources like lean meats, fish, eggs, fruits, vegetables, complex carbohydrates, nuts, seeds and beans. – ☠That's not to say you can't have the odd treat here and there. You're only human. This should be a PART of your life, not your life. – 🤴Fourth on the list, is meal timing. My advice here is to have your meals when it works for you. When all the elements up to now are in check, you're on the right road. – 👑Finally, supplements. And the reason supplements are last on the list is because they should be the last thing you go to. If your calories, macros, micros and meal timings are off, there isn't a supplement out there that's gonna help. Focus on the basics first. – 🗺So there ya have it. Keep it simple. Get your calories sorted. Calculate your protein needs. Base your diet around whole foods packed with nutrients. Schedule your meals whenever works best for you. Once all that's in place for a couple months, then and only then should you look to supplements. –
🔴 Tennis Elbow pain 🔴. Anconeus pain concentrates toward the outside of the elbow and sometimes extends into the point of the elbow. Some activities that cause pain. Forced and repetitive gripping of a large and/or wide object Extreme sudden hard extension (straightening) of the elbow Pushing a door closed Rotating arm to shake hands Golfing (non-dominate arm) Tennis (dominant arm). 🔴 Deep tissue treatment on this area will relieve many symptoms and normalize these tissues. . . . . #muscle #workout #crossfit #movement #strength #mobility #gymmotivation #trainharder #fitness #fitspo #fitfam #functionaltraining #personaltraining #physicaltherapy #exercise #exercisephysiology #bodybuilding #olympiclifting #crossfitgirls #crossfitmen #squat #posture #core #hips #backpain #fascia #elbowpain #tenniselbow #selfmassage #chiropractor
This could also be called, “WHY THE SCALE CAN BE A LIAR”. # It can be so frustrating when you're nailing your nutrition and killing it in the gym only to step on the scale and see that you have gained weight. Before you freak out, consider these (8!) reasons why the number on the scale might have creeped up. # 💪🏼Lifting weights damages the muscle, and the tears that occur can cause the tissue to swell and retain fluid. Also, the body’s way of repairing itself is to flood the muscle with fluid that contains nutrients to support the healing process. # 🍠For every 1 gram of carbohydrate eaten, the body will hold onto about 3 grams of water, so if you’re seeing a higher number, rest assured it’s simply some water retention, not fat. # 😴Lack of sleep is a huge stressor on the body. While chronic sleep deprivation can lead to real weight gain, a scale increase after one poor night’s sleep is more due to water retention, or possibly slowed stomach motility, which could lead to constipation. # 💦When you aren’t adequately hydrated, your body will hold onto its water stores for future survival. It may sound counterintuitive, but the more you drink, the more it will expel, leaving you lighter. # 💩Many factors can throw off digestion, but suffice it to say, not being able to go to the bathroom can mean holding onto a few extra pounds. # 🍫For the ladies, it’s not uncommon to gain anywhere from 2-10 pounds within the week leading up to your cycle, as the increase in estrogen and progesterone that occurs makes your body retain more fluid. # 😩When you’re under stress, the body essentially goes into survival mode, and the last thing it is concerned with is shedding body fat. This can be responsible for daily fluctuations, or can hinder fat loss in the long term. # ⏰To ensure accuracy, it’s important to control as many variables as possible. Factors like time of day (weighing earlier means more stomach contents) and even the scale you are using can factor into a skewed number. Make sure to always weigh yourself at the same time and on the same scale. #fatloss #fatlossjourney #weightloss #weightlossjourney #weightlossmotivstion #progress #fitness
. UNLOCK YOUR T-SPINE —– ⏮Another option for reversing your spine curve and promoting thoracic extension is this gem 💎. (Demo @russellbui) —– ❓How to: 1️⃣ Start on knees with elbows on bench. 2️⃣ Grip PVC with palms facing you. Hands wider than elbows. 3️⃣ Sit butt back to heels, pull stick overhead, and try to arch spine as much as possible (think cow 🐮 pose) 4️⃣ Hold for one breathe cycle. 5️⃣ Repeat 6-8 times. —– 🔦This exercise should light up your paraspinal muscles and help pull your spine into extension. Can't feel it? Default back to previous post ↩️and use the roller to gain more spine movement first. —– Why? T-spine extension is vital for most gym endeavors 🏋🏻♀️ (deadlifts, squats, bench, overhead movement), sports 🤾🏼♀️, work 👩🏽🚒, and just daily stuff 🙆🏼 —– 🔑 Plus it is often the key to eliminating neck, shoulder and back pain.
. MAXIMIZE T-SPINE EXTENSION —– 🏋🏻♀️After performing t-spine mobility exercises, make sure you load the movement to maximize your gains. —– Try these: 1️⃣Overhead squat (with resistance) 2️⃣Goblet squat —– ⏳Keep weight light and focus on slow movement. Perfect time to use eccentric isometrics: 3-7 second lowering, 3-7 second hold at bottom. —– 🔥 Goal is to fire up those thoracic paraspinals muscles. For all those anatomy buffs 🤓 out there, this consist of the longisumus thoracis, spinalis thoracis, multifidi, semispinalis thoracis, iliocostalis, and iliocostalis thoracis. —– 💎 Bonus: these are tremendously beneficial for improving torso position at bottom of squats. —– 🎵 Coleman Hell – 2 Heads