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atozbodyfitness · 2 months

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High Reps vs Low Reps: What’s Better

Introduction

When it comes to resistance training, there's often a debate about whether high reps or low reps are more effective for building muscle. Some swear by the benefits of high rep training, while others argue that low reps with heavier weights yield superior results. So, are high reps really better than low reps? Let's dive into the research and explore the merits of each approach.

Are High Reps Better Than Low Reps Studies?

In the realm of exercise science, there is a substantial body of research dedicated to investigating the comparative benefits of high rep versus low rep training methods. High reps, characterized by performing a larger number of repetitions per set, have consistently demonstrated advantages in enhancing muscular endurance and cardiovascular fitness. This is primarily attributed to the extended duration of muscular tension experienced during high rep sets. Conversely, low rep training, which involves performing fewer repetitions per set with heavier weights, is conventionally associated with promoting strength gains and hypertrophy, or muscle growth.

One notable study, which was published in the Journal of Strength and Conditioning Research, aimed to directly compare the effects of high rep and low rep resistance training protocols on both muscle strength and size. The study involved participants performing high rep sets consisting of 12-15 repetitions per set, as well as low rep sets comprising 3-5 repetitions per set. Over the course of the study, significant improvements in both strength and hypertrophy were observed in participants following both high rep and low rep training regimens. However, it was noted that the group engaging in low rep training experienced notably greater gains in maximal strength compared to their high rep counterparts.

These findings underscore the multifaceted nature of resistance training adaptations and highlight the importance of considering individual training goals and preferences when selecting a training protocol. While high rep training can be advantageous for improving muscular endurance and cardiovascular health, low rep training with heavier weights remains an effective strategy for maximizing strength gains and promoting muscle hypertrophy. Ultimately, the choice between high rep and low rep training should be guided by specific training objectives, allowing individuals to tailor their workout routines to align with their desired outcomes.

Can I Build Muscle with Low Weight High Reps?

Certainly, building muscle with low weight high reps is indeed achievable, although it requires a nuanced understanding of training principles and careful execution. Contrary to the conventional belief that heavy weights are essential for muscle growth, lighter weights and higher repetitions can also effectively induce hypertrophy, especially for individuals who are new to resistance training or who prioritize enhancing muscular endurance.

The key to successfully building muscle with low weight high reps lies in the principle of progressive overload. While heavier weights are typically used to recruit a greater number of muscle fibers and generate mechanical tension, lighter weights can still stimulate muscle growth when lifted to near-failure during high rep sets. By pushing muscles to their limits through a high volume of repetitions, metabolic stress is induced, triggering muscle adaptation and growth.

It's important to note that the efficacy of low weight high rep training for muscle building depends on several factors, including individual genetics, training experience, and consistency. Beginners or individuals with limited access to heavier weights can benefit significantly from incorporating high rep training into their routines to initiate muscle growth and develop a solid foundation of strength.

To maximize muscle growth with high reps, it's essential to focus on form, control, and intensity throughout each repetition. Lifting weights that challenge muscles and lead to fatigue by the end of each set is crucial for stimulating hypertrophy. Additionally, incorporating techniques such as drop sets, rest-pause training, and tempo variations can further enhance the effectiveness of low weight high rep workouts.

In summary, while heavy weights are commonly associated with muscle building, low weight high rep training can also be a viable approach, particularly for beginners and those prioritizing muscular endurance. By lifting weights to near-failure and maintaining proper form, individuals can effectively stimulate muscle growth and achieve their fitness goals through high rep resistance training.

Is it Better to Do Higher Reps or Lower Reps?

Determining whether it's better to focus on higher reps or lower reps during your workouts ultimately hinges on your individual fitness objectives and preferences. The choice between these two approaches should be guided by a clear understanding of your goals and how each rep range aligns with them.

If your main aim is to enhance muscular endurance, sculpt and tone your muscles, or bolster your cardiovascular fitness, incorporating higher reps into your training routine can be advantageous. Higher rep sets, typically consisting of 12 or more repetitions per set, are effective at inducing metabolic stress and promoting muscular endurance. By performing a greater number of repetitions with lighter weights, you can challenge your muscles over an extended period, ultimately improving their ability to sustain effort over time.

Conversely, if your primary focus is on maximizing strength gains and increasing muscle size, lower reps with heavier weights are generally favored. Lower rep sets, typically ranging from 1 to 6 repetitions per set, prioritize mechanical tension and neural adaptations, facilitating improvements in strength and power. Lifting heavier weights for fewer repetitions recruits more muscle fibers, leading to greater gains in muscle mass and overall strength.

It's important to note that neither higher reps nor lower reps are inherently superior to the other; rather, their efficacy depends on how well they align with your specific fitness goals. Incorporating a combination of both higher rep and lower rep training into your regimen can provide a well-rounded approach to achieving overall fitness and performance objectives. Experimenting with different rep ranges, adjusting training variables, and listening to your body's response can help you determine the most effective strategy for reaching your desired outcomes.

Conclusion

In conclusion, both high reps and low reps have their advantages and can be effective for muscle building when incorporated strategically into a comprehensive training program. Whether you prioritize muscular endurance, strength, or hypertrophy, selecting the appropriate rep range depends on your individual goals and training preferences. Experiment with different rep schemes, listen to your body, and adjust your training accordingly to optimize your results.

And don’t forget to click below if you finally want to move forward in taking control of your health and making the necessary lifestyle changes to become a better version of yourself.

It’s a free video on how you can start finally seeing the results you want. And its totally free, no strings attached.

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Don’t forget to check me out on my other social media handles for the latest and best advice for fitness.

- YouTube: AtoZbodyfitness

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Disclaimer: Adam is not a doctor nor a nutritionist. This is all from the experience Adam has gained through himself and through schooling. Through his videos, Adam shares his personal and educational experience that he has acquired over the past years of training individuals through fitness and nutrition. Adam would strongly recommend you see your physician before starting or completing any exercise program. You should be in good physical condition to participate in the exercises which is why consulting your physician would be recommended.

Action – Consistency – Results

#atozbodyfitness #fatlosscoach #fatlosshelp #fitfam #muscle gain #weightlifting #how to build muscle #muscle gains #losebellyfat #muscle #Youtube

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melmelvin · 2 years

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Morning , it's a new day. Yesterday doesn't matter today. It's all gone. You want to lose that fat? Focus on what you are eating today. Today is where you live. You only have the now. Not kidding , just today. Eat well and prosper. #Weightlossfun #weightlosscoach #weightlosschallenge #weightmanagement #workonyourself #workout #resistancetraining #fatlosscoach #fatlosstips #goodmorning #newday #itsalreadywednesday https://www.instagram.com/p/CifHmveuO0N/?igshid=NGJjMDIxMWI=

#weightlossfun #weightlosscoach #weightlosschallenge #weightmanagement #workonyourself #workout #resistancetraining #fatlosscoach #fatlosstips #goodmorning #newday #itsalreadywednesday

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begouristore · 4 months

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Another Killer Fat Loss Masterpiece Geared Towards Women Dietary supplement - weight loss

With A 30-Second “Snack” That Eliminates Food Cravings & Burns Away 34 Pounds Of Ugly Fat In Record Time!

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teleteck13 · 7 months

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fit4mii · 10 months

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Find Out the Top Vegan Weight Loss and Fat Burning Effects of Plant-Based Supplements and Shakes

Are you looking to shed those extra pounds and achieve your weight loss goals? Vegan weight loss supplements and shakes can be a great addition to your journey. Not only do they provide essential nutrients, but they also offer specific fat burn effects that can help accelerate your progress.

1. Increased metabolism: Vegan weight loss supplements and shakes often contain ingredients like green tea extract and cayenne pepper, which can boost your metabolism and help your body burn fat more efficiently.

2. Appetite suppression: Many vegan supplements and shakes are formulated with natural appetite suppressants like glucomannan and garcinia cambogia. These ingredients can help you feel fuller for longer, reducing the urge to snack and overeat.

3. Enhanced energy levels: Vegan weight loss supplements and shakes often contain ingredients like matcha green tea and maca root, which can provide a natural energy boost without the crash associated with caffeine.

4. Thermogenic effects: Certain vegan ingredients, such as capsaicin found in chili peppers, can increase your body’s thermogenesis. This means your body generates more heat, leading to increased calorie burning and fat loss.

What are the Overall Benefits of Taking Vegan Weight Loss Supplements and Shakes?

5. Improved digestion: Many vegan supplements and shakes contain fiber-rich ingredients like flaxseed and chia seeds, which can promote healthy digestion and prevent bloating.

6. Muscle preservation: Vegan weight loss supplements and shakes often contain plant-based protein sources like pea protein and hemp protein. These proteins can help preserve lean muscle mass while promoting fat loss.

7. Detoxification: Some vegan supplements and shakes include ingredients like spirulina and chlorella, which are known for their detoxifying properties. These ingredients can help eliminate toxins from your body, supporting overall health and weight loss.

8. Reduced inflammation: Vegan supplements and shakes often contain anti-inflammatory ingredients like turmeric and ginger. By reducing inflammation in the body, these ingredients can support weight loss efforts.

9. Balanced blood sugar levels: Vegan weight loss supplements and shakes that include ingredients like cinnamon and chromium can help regulate blood sugar levels, reducing cravings and promoting fat burn.

10. Overall health benefits: Vegan weight loss supplements and shakes are typically rich in vitamins, minerals, and antioxidants, which can support overall health and well-being while aiding in weight loss.

Incorporating vegan weight loss supplements and shakes into your routine can provide numerous benefits, from increased metabolism and appetite suppression to improved digestion and detoxification. Remember to consult with a healthcare professional before starting any new supplement regimen. Cheers to your weight loss journey!

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hscottfitch · 1 year

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JUNE 19 2020 My youngest son's wedding. A bit about me... I am a 50-Year Old father of 3...Tyler, Jenelle, and Daniel, Father-In-Law to 3...Jane, Curtis and Meagan Grandfather to 3...Annabelle, Paisley, and Charlie Married to Jennifer since I was 18, 32 Years Ago. This was me 75 LBS Ago. Was 260 then I'm 185 now. I am only 5'6" so 75 lbs has been Life Changing. Feel free to ask me anything. Scott . . . #throwback #throwbackthursday #weightlossjourney #fattofit #fatlosstips #fatloss #fatlosshelp #fatlosscoach #fatlossmotivation #fatlossprogram #fatlosstransformation #transformationthursday (at Barrie, Ontario) https://www.instagram.com/p/CmwHG9nufGY/?igshid=NGJjMDIxMWI=

#throwback #throwbackthursday #weightlossjourney #fattofit #fatlosstips #fatloss #fatlosshelp #fatlosscoach #fatlossmotivation #fatlossprogram #fatlosstransformation #transformationthursday

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healthandfitness00 · 1 year

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💫 15KG GONE IN JUST 90 DAYS WITH HUGE INCH LOSS 💫 "We have said it before and we will say it again over and over; the scale is not everything." 👉 This is what we taught our clients throughout our weight loss journey. However, there is so much more that goes into your health other than just your weight. Today's beautiful transformation is somewhat relatable to the upper notion. She is Avleen Kaur from Delhi, a homemaker. She reached out to us with WEIGHT GAIN issue. On top of that, the GASTRIC problem was bothering her a lot. And losing weight with gastric problem is quite difficult. So, our weight loss expert fully understood all her concerns, her lifestyle and gave it a structure. Milk was not in her favourite's list, so we never planned that. We just planned easy to go meals. 🤚 Now, what we are going to tell you, may astound you….👇 📌 She ate a lot of cheat meals. 📌 We had to convince her to always eat healthy. ✔️ And just with proper meal plan and little lifestyle structures, SHE LOST 15KG IN JUST 90 DAYS with HUGE INCH LOSS. ✔️ ✔️ GASTRIC ISSUE IS ALMOST GONE. She is still maintaining and enjoying it. 💫 You are looking amazing, Avleen! You are smashing it, keep it up. #weightlosstransformation #onlinedietitian #dietcoach #fatlosscoach (at United States) https://www.instagram.com/p/CmFsZIfoxjm/?igshid=NGJjMDIxMWI=

#weightlosstransformation #onlinedietitian #dietcoach #fatlosscoach

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fatblasters · 1 year

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15 Fat Burning Foods That are Delicious

I’m sure you have heard of negative-calorie foods before. The truth is, there is no good research done on these foods. Thus, there is no proof that they actually exist. GO HERE!

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shweta-consulting · 2 years

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Do You know about HGH ? And how it helps !! #health #fatlossjourney #fatlosscoach #fat #weightloss https://www.instagram.com/p/Ch53m6WhKLP/?igshid=NGJjMDIxMWI=

#health #fatlossjourney #fatlosscoach #fat #weightloss

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fitnirmal · 2 years

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DM ME FOR PERSONAL TRAINING AND TRANSFORM YOUSELF LIKE THIS AND SEE THE CHANGES IN YOUR BODY . Fat lose result just in 20 Days All of u can se the difference between before and after It's all about hardwork and dedication of my client and me Proper work out plan Proper intake of Diet & nutrition . . Follow me for more Fitness related updates and Subscribe my youtube channel link available in my bio . . #fatlose #fatlossclient #fatlosscoach #tranformations #makeyouself #hardworkpaysoff💪 #motivationeveryday (at Nagpurian Orange City - NOC) https://www.instagram.com/p/ChtFFgQvh6P/?igshid=NGJjMDIxMWI=

#fatlose #fatlossclient #fatlosscoach #tranformations #makeyouself #hardworkpaysoff💪#motivationeveryday

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atozbodyfitness · 9 days

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Fat Loss and Heart Health: Exploring the Critical Connection

In this article, we're going to dive into a super important topic: the link between fat loss and heart health. You might be wondering, "What does losing fat have to do with my heart?" Well, stick around, and we'll break it down for you in simple terms.

What is the relationship between healthy fat and cardiovascular system?

Your heart works tirelessly, pumping blood to every corner of your body, and delivering oxygen and nutrients to keep everything running smoothly. Think of it like a superhero, always on duty to ensure you stay healthy and strong. But just like any hero, your heart needs support to do its job effectively.

Now, imagine your bloodstream as a busy highway, with blood cells zipping along to their destinations. Bad fats, like those found in greasy fast food or sugary treats, can be like traffic jams on this highway. They clog up your arteries, making it harder for your heart to push blood through and causing all sorts of problems.

But fear not! Good fats are here to save the day. These are the unsung heroes of the food world, found in foods like avocados, nuts, and fish. Instead of causing traffic jams, these good fats are like smooth lanes on the highway, keeping everything flowing freely. They help lower bad cholesterol levels, reduce inflammation, and support overall heart health.

So, when you choose to fuel your body with foods rich in healthy fats, you're giving your heart the support it needs to keep pumping strong. It's like giving your superhero heart sidekick the tools it needs to fight off the bad guys and keep you healthy and thriving.

What role do fats play in heart health?

Think of fats as the fuel that powers your body's engine. Some fats are like premium fuel, giving your heart the energy it needs to keep ticking smoothly. These are the good fats, found in foods like avocados, olive oil, and fatty fish. They're packed with nutrients that support heart health and help keep your blood vessels clear and flexible.

On the other hand, there are fats that are more like cheap, low-quality fuel. These are the bad fats, often found in processed foods, fried snacks, and sugary treats. When you eat too many of these bad fats, they can build up in your arteries, creating blockages and putting strain on your heart.

But here's where it gets interesting: good fats can actually help fight against the bad ones. They swoop in like little superheroes, lowering levels of bad cholesterol in your blood and reducing inflammation in your arteries. This means less gunk clogging up the works and smoother sailing for your heart.

So, when it comes to your heart health, it's important to choose your fats wisely. Opt for foods rich in good fats, like nuts, seeds, and fatty fish, and limit your intake of bad fats from processed and fried foods. By doing so, you'll be giving your heart the support it needs to keep beating strong for years to come.

What are the six foods that prevent heart disease?

Let's delve deeper into these six superfoods that can help keep your heart in top-notch condition:

Salmon: This tasty fish isn't just delicious; it's also a powerhouse of heart-healthy nutrients. Salmon is rich in omega-3 fatty acids, which are like little superheroes for your heart. These fatty acids help lower inflammation in your body and can even reduce your risk of heart disease. So, make sure to include salmon in your diet regularly to give your heart the support it needs to stay strong.

Avocado: Creamy, dreamy, and oh-so-healthy, avocados are another star player in the fight against heart disease. These green gems are packed with monounsaturated fats, which can help lower levels of bad cholesterol in your blood. Plus, avocados are loaded with potassium, a mineral that helps regulate blood pressure and keep your heart beating steady. So, don't be shy about adding avocado to your salads, sandwiches, or even smoothies for a heart-healthy boost.

Nuts: Whether you prefer almonds, walnuts, or pistachios, nuts are a fantastic snack choice for heart health. These crunchy treats are packed with protein, fiber, and healthy fats, making them a great option for keeping you full and satisfied. Plus, the fats found in nuts are mostly the good kind, like monounsaturated and polyunsaturated fats, which can help improve your cholesterol levels and reduce your risk of heart disease. Just be sure to enjoy them in moderation, as they can be high in calories.

Berries: Blueberries, strawberries, raspberries – take your pick! These colorful fruits are not only delicious but also loaded with heart-healthy antioxidants. Antioxidants help protect your cells from damage caused by harmful molecules called free radicals, which can contribute to heart disease. So, by adding a handful of berries to your morning yogurt or oatmeal, you're not only treating your taste buds but also giving your heart a powerful boost.

Oats: Start your day off right with a warm bowl of oatmeal. Oats are a fantastic source of soluble fiber, which can help lower your levels of LDL cholesterol, the "bad" cholesterol that can clog up your arteries and increase your risk of heart disease. Plus, oats are packed with other nutrients, like vitamins, minerals, and antioxidants, making them a heart-healthy breakfast choice. So, swap out that sugary cereal for a bowl of oatmeal, and your heart will thank you.

Leafy Greens: Popeye was onto something with his love of spinach. Leafy greens like spinach, kale, and Swiss chard are nutritional powerhouses, packed with vitamins, minerals, and antioxidants that are great for your heart. These greens are particularly rich in vitamin K, which helps prevent calcium from building up in your arteries and reduces your risk of heart disease.

So, load up your plate with leafy greens at every meal for a heart-healthy boost.

By including these six superfoods in your diet regularly, you'll be giving your heart the support it needs to stay strong and healthy for years to come.

Fat Loss and Heart Health: The Lowdown

When it comes to keeping your heart healthy, fat loss is key. But not all fats are created equal. The good fats, like the ones found in salmon, avocado, and nuts, can actually help improve your heart health and keep you feeling your best.

And don’t forget to click below if you finally want to move forward in taking control of your health and making the necessary lifestyle changes to become a better version of yourself.

It’s a free video on how you can start finally seeing the results you want. And its totally free, no strings attached.

youtube

Don’t forget to check me out on my other social media handles for the latest and best advice for fitness.

- YouTube: AtoZbodyfitness

- Instagram: AtoZbodyfitness

- Facebook: AtoZbodyfitness

- Tumblr: AtoZbodyfitness

Disclaimer: Adam is not a doctor nor a nutritionist. This is all from the experience Adam has gained through himself and through schooling. Through his videos, Adam shares his personal and educational experience that he has acquired over the past years of training individuals through fitness and nutrition. Adam would strongly recommend you see your physician before starting or completing any exercise program. You should be in good physical condition to participate in the exercises which is why consulting your physician would be recommended.

Action – Consistency – Results

#atozbodyfitness #fatlosscoach #fatlosshelp #fitfam #muscle gain #weightlifting #how to build muscle #muscle gains #losebellyfat #muscle #Youtube

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melmelvin · 2 years

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Morning morning. Time to get some working out in. Keep at it or you will lose it. Want to be able to get out of that kayak? Or even run an Ultra? Gotta keep moving. Some resistance training, some cardio and eat some healthy food. You can add some stretching, too. Need to keep you limber. You can do it. #keepgoing #keepmoving #exerciseisawesome #fitnessfun #notold #Weightlossfun #fatloss #fatlosstricks #befit #fatlosscoach #walkforcalm https://www.instagram.com/p/Cf_hCaZuTrQ/?igshid=NGJjMDIxMWI=

#keepgoing #keepmoving #exerciseisawesome #fitnessfun #notold #weightlossfun #fatloss #fatlosstricks #befit #fatlosscoach #walkforcalm

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healthtarget · 2 years

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After a week of being in bed with the dreaded c word, I don’t think I can ever put into words how thankful I am for my health. It’s not even 24 months ago where being run down for a week was my normal, being overweight my body was in a constant state of being inflamed. I would pick up every cold or flu possible and was constantly sick. In fact one of my favourite non scale victories is the fact I barely get sick anymore. So even though this week I’ve been unfortunately out of action and really sick I’m still able to reflect that this is no longer a common occurrence for me and for that I’m so damn thankful. Happy days ahead! Happy weight loss transformation . . . . . . . . . . . . . credit- lovefromjess__ . . . #weightwatchersdinner #beforeafterdiet #medicalweightlossclinic #weightlosslifestyle #100poundslost #loseweighttips #ineedtoloseweight #fitnessfemale #slimmingworldsuccess #vsgsurgery #weightlossquote #fatlosscoach #pcosweightlossjourney #fitmom #progressnotperfection #losingweight #healthtarget #weightlossusa #usa (at New York City, N.Y.) https://www.instagram.com/p/Cdd9aupry5K/?igshid=NGJjMDIxMWI=

#weightwatchersdinner #beforeafterdiet #medicalweightlossclinic #weightlosslifestyle #100poundslost #loseweighttips #ineedtoloseweight #fitnessfemale #slimmingworldsuccess #vsgsurgery #weightlossquote #fatlosscoach #pcosweightlossjourney #fitmom #progressnotperfection #losingweight #healthtarget #weightlossusa #usa

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gymperial · 2 years

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⚠️You can’t out exercise a bad diet. Have you ever heard that one before? But then you think to yourself “Well my diet isn’t that bad, I’ll just workout harder, more, and better!” ⚠️It just wont work! Your diet is important ! Diet is the way you feed your body every day. 🔸Do you eat enough on a daily basis? 🔸Do you eat enough fiber? 🔸Do you eat any whole unprocessed foods? 🔸Do you binge eat every weekend? 🔸 Do you drink a lot of alcohol? Or sugar itself up? Because it will matter a lot more than doing HIIT workouts 4-6 days a week. If you eat an average of 2,500 calories a day (including the weekends you eat) and do 6 HIIT workouts a week where you burn 300 to 400 calories… It still averages 2,200 calories per day 🙌(I hope you follow, it's just math right now.) If you are a relatively "small" woman in sedentary lifestyle, your BMR (metabolic rate) is no more than 1200-1400, depending on your fitness level, weight, and so on. Combine the calories from (NEAT) non-exercise activity during the day (which is NOT a lot if you do table work) roughly 200-300/day. ➡️Even if we calculate the best version (most burns, least consumption) It still averages 500 extra calories per day = 1pound weight gain/week Other ISSUES: ⚠️ In addition to the calorie problem, there are also problems such as digestion, inflammation and healing. ⚠️If you eat crap regularly, your body will not recover optimally ⚠️It will not digest well, it will carry extra water weight and inflammation due to processed foods and your body will not be well fed enough to recover properly. ❗️➡️ SO the point is: You can not out exercise a bad diet. Clients come to me with the anticipation of telling them they need to start training to lose the weight they want… but that’s usually not the solution. We put a lot of emphasis on diet. Because a proper diet and a proper workout routine will bring the most change in the long run. 🌵Does that mean you shouldn’t working out? Absolutely not! 💜I confidently say that training and weightlifting have too many benefits not to be missed! But it is impossible to out exercise a bad diet! . . . #fatlosstips #fatlosscoach #Womenfatlosscoach #balanceddiet https://www.instagram.com/p/Cd62B_EslKP/?igshid=NGJjMDIxMWI=

#fatlosstips #fatlosscoach #womenfatlosscoach #balanceddiet

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healthyyou1 · 2 years

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Do you know the secret🤫 for losing weight within a month without any diet or an exercise 100% naturally

CLICK HERE FOR MORE DETAILS

#fitnessmotivation #lossweight #healthyweightloss #healthgoals #fatlosscoach #weightlossresults #fatlossfoods

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kirkdaanderson · 2 years

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🏋🏽 𝗜𝗧'𝗦 𝗟𝗘𝗚 𝗗𝗔𝗬 🏋🏽

𝙋𝙪𝙩𝙩𝙞𝙣𝙜 𝙞𝙣 𝙩𝙝𝙖𝙩 𝙒𝙊𝙍𝙆 𝙛𝙤𝙧 𝙡𝙚𝙜 𝙜𝙖𝙞𝙣𝙨 🦵🏼

* I don’t own the rights to this music *

.

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