Roballenfitness

Even if things aren’t always going perfectly, you are probably doing way better than you give yourself credit for.

There are many signs that can tell you that you are on the right track

These are 7 of them

There are many more

There are a lot that are unique to you, as well

So please always reflect on the good things you’ve done and use that as fuel to keep improving

Fitness is a lifelong process

Never give up 💪🏼

Share this with someone who’s working hard on their fitness journey 🙏

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By now you all know that in order to lose fat you need to be in a calorie deficit.

Most of your results will come from eating the right amount of food.

Some will come from your daily activity and how many calories you are able to burn

The reason why nutrition plays a larger role than activity is because it’s way easier to not eat calories than it is to try and burn them (10 seconds to eat 300 cals vs. 30 minutes to burn it) - doesn’t see fair, right?

While eating less than you burn is simple in principle, in reality it is extremely difficult

Especially doing so on a regular basis

Sure, anyone can get into a calorie deficit for a day…or even a week

But as the motivation drops and the hopes for a miraculous change fades away, so does that calorie deficit

And before long you’re back to your old eating habits and activity level

So the real problem isn’t knowing what to do

It’s not even actually doing the right thing

It’s doing the right things consistently with no end date

It has to be your lifestyle

Very few people can change their lifestyle a full 180 degrees and stick to it

So take what you know you have to do

And implement it gradually into your life - so that it’s not overwhelming

Because a week here and there of dieting and exercising isn’t going to cut it

So take all the small changes you want to make and implement 1-2 per month

If you do that, in a year from now you not only will have lost a good amount of fat

But you’ll feel stronger, have more energy and be confident that you’ll be able to maintain your “new” lifestyle 💪🏼

Hope that helps

- Rob

Yes it has sugar in it.

Yes it has calories.

The number of calories is extremely low when you account for the volume of food that you’re eating though.

2000 calories is approximately 20 bananas or 1000 grapes or 500 strawberries. Yes, you might REALLY like fruit but you’re definitely not eating enough of it to gain fat.

You’re probably eating too many calories from other things and then eating fruit on top of that.

So go ahead and eat your fruit. Yes, the calories count...but the more fruit you eat, the more full you’ll be and the less you’ll want to eat other higher calorie foods 😊

How many times a day do you eat? Let me know 👇🏼

What matters the most for losing fat is the overall number of calories that you are consuming…

and making sure that this number is putting you in a deficit

Sure, there are slight advantages to eating frequently and there are advantages of eating 1-2 times a day

For fat loss though, your absolute best bet is to eat the number of meals that is the most CONVENIENT for you and to make sure that the total calories in those meals put you in a healthy deficit

If you are working out regularly then I would suggest that you try to get a good amount of your calories around your workout, if possible

If building muscle is one of your main goals, then spreading your meals/protein intake throughout the day can be helpful 💪

Guilt doesn’t burn calories

Use slip ups as a learning experience

Don’t feel bad. Just think of how you could have done better (maybe you couldn’t have)

Use that info in the future

It’s not about being perfect

It’s about getting a little bit better each day

Do you let the number on the scale dictate whether you have a good day or not?

If so, you’re definitely not alone.

Your body is about mostly water - so almost all short term changes are water related

Could be you had a hard workout yesterday and have some inflammation while your body is recovering

Could be that you ate a bit more salt yesterday

Could be that you didn’t drink ENOUGH water and have some retention

Could be that you had more refined sugars yesterday and are a bit more bloated

Whatever the reason is it’s important to realize that the increase is VERY short term

To see the real changes in fat and muscle you’ve got to look at the overall weekly trend

And honestly, the best way to see your progress is to find a pair of pants that are a bit too tight and try them on every week.

You may be pleasantly surprised that even if the scale hasn’t budged, the pants fit a bit better 😉

If you’re going to say that you can eat 15,000 calories in a day then I REALLY doubt you keep it all down nor would your body actually be able to create that much fat mass in such a short amount of time

15,000 is just a rough estimate anyway.

I think you get my point 😊

Share this with someone who is always worried about the scale

Exercise is so much more than losing weight

Sure, it’s a tool you can use to help but it’s definitely not the most important factor

It’s important to look at training as a way to get stronger and to improve your cardiovascular endurance rather than just as a weightloss tool though

From a weight loss perspective, training alone won’t give you great results

And if you don’t get good results, you’ll probably quit.

If you make your training about getting stronger and healthier, you WILL get good results and stick to it longer

The more consistent you are, the more weight you’ll be able to lose

The main factor behind whether you’ll be able to lose weight is and will always be your nutrition

So take the pressure of losing weight off of your workouts and put it towards your eating

When you’re in the gym just focus on getting as strong as you can and pushing your cardiovascular limits

You’ll see amazing results in how you look and feel

And if you’re eating in a reasonable deficit, you’ll lose the weight you want to, as well 😊

If you need some help and want 1 on 1 support and guidance, just DM me “READY” and we can chat about your goals

What are you strength training for right now?

Let me know 👇

Hope this is useful

DM me if you need more help 💪