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Author: admin, 03.01.2015. Category: Meal Plan For Losing Weight

You’ve heard the phrase that weight loss and fitness is 80% nutrition and 20% exercise.
If you've ever wanted a chiseled six-pack or a flat, defined set of abs, you HAVE to be focusing on the rectus abdominis.
To commemorate this glorious, Drake-infused occasion, we've whipped up the Ultimate Summer 2016 Playlist.
We talk all the time about protein-rich small meals, shakes, and smoothies that can help you eat better, shed fat, and make lean gains at the gym.
We’ve mapped out a list of creative, healthy snack ideas that will keep hunger at bay no matter what the situation. But for every person who enjoys snacking, there is another who actually benefits from NOT snacking.
Others — and this is the camp I personally align myself with — like to give their digestion a break and not graze all day, every day. These snacks are great for when you’re about to hit the gym and need to fuel up with some carbs. Mix 1 tbsp goji berries, 1 tbsp raw cacao nibs, 1 tbsp raw pumpkin seeds, and 1 tbsp mulberries. My name is Natasha and I am: a CPT through ACE and ISSA, a Fitness Nutrition Specialist, a 200hr Registered Yoga Teacher, engaged, a dog mom, a nerd, a cosplayer. My name is Natasha, and I’m a certified personal trainer who has lost ~80 pounds since 2011. I like to prep my dinners on sunday so I have them available to me and I don’t have to make anything as I work in the evenings. I feel like a lot of people just think 'heavy lifting’ when they think strength training. If you have any questions, my ask box is always open (keep in mind, I get thousands of questions a day but I try to answer as many as I can). Whether you’re about to hit the gym, need to refuel quickly after working out, or haven’t met your daily quota of fruits and veggies yet, these 21 snack recipes are easy, healthy, and fun to make.
If you’re a clean eater that typically eats four to seven meals a day, you might think that snacks are an essential part of your day.
There are a ton of theories as to whether you should consume simple or complex carbs before exercising.


Devoted to democratizing health, Taji believes that anyone CAN live a healthy lifestyle regardless of medical condition, career, budget or other secondary factors. Obsessed with Michael Jackson, Lady Gaga, Star Wars, horror movies, comics, Supernatural, and more.
Green tea is great too, but you want to make sure you drink AT LEAST 60 ounces of water a day. You might have low blood sugar and need to eat every two to three hours to prevent getting sick. I’ve tried both and find that it doesn’t matter so much the kind of carbs I eat, but rather that I NEED carbs before working out. Besides contributing to Lean it UP, Taji has been published for her health and fitness advice in journals like Thought Catalog. Getting the right amount of water every day will help clear up your skin, lose water weight, reduce bloat, and stay hydrated (obviously).
Cardio, also know as cardiovascular exercise, is basically anything that gets your heart rate going.
There are a ton of body weight exercises that will help you gain muscle and burn fat, here is a list of body weight exercises you can do anywhere!
The number one tip that I can give you is, if you don’t have one already, START A FITNESS BLOG.
Taji has been supported by numerous health and fitness companies such as Navitas Naturals, Glutino, and Holystic Hut. Please feel free to send me a message if you have any questions and tag me in your posts if you would like me to see them with the tag 'imgonnamakeachange'.
This is pretty much going to be everything you wanted to know about being fit but were afraid to ask.
It’s good for your heart, your body and mind in general, weight loss, and stress management.
For people who tend to graze all day and habitually overeat, it might be better not to eat in between meals (or eat more frequently).
You need both cardio and strength training in your workout routine for the best results and optimal fitness.
Having people that are on the same journey as you and a place to log your progress and stay on track helps so much.


I personally recommend to my clients at least 5 days a week of cardio (if you’re trying to lose weight. Yes, you might lose weight with those things, but as soon as you go back to eating regularly, you’ll gain it all back. TDEE is the amount of calories your body burns in 24 hours - including your resting, sleeping, working, playing and digesting food.
If building muscle is your main goal, reverse those numbers (3 days a week cardio, 5 days a week strength).
Now, there are different lifestyles that people chose to follow, and you need to find what works for you. There are hundreds of different ways to workout, and just like with your nutrition, you need to find what works for you. Like I said before, ideally you want to get 3-5 days a week, for 30 minutes to an hour of cardio.
I’m going to provide you all with a lot of links and resources for motivation, happiness, mental and eating disorders, and general life advice. You should NEVER eat under your BMR - that’s your Basal Metabolic Rate AKA how many calories your body would burn if you were in a coma. Everyone hears about the magical number 1200, and if you eat below this, your body will go into starvation mode. Again, your BMR is what your body would be burning if you were laying in a coma, unable to move AT ALL. Starvation mode, or rather, the starvation response is something that your body does when it isn’t receiving the nutrients, food and energy it needs. If I were to cut out 200 calories a day from my food, which would make it 1672, then burn 300 calories from working out, that would bring it down to 1372. Voila, that’s cutting out 500 calories a day - eating healthy and not starving yourself!



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