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Early lunch
Several meals prepped and ready for the week!
Left is day one and right is day 14, never thought that in just two weeks my body would change that much ! A very special thanks to everyone at Eng1ine Fitness & Nutrition for getting me on track and got me these amazing goals so far !
The grind has been paying off s/o to the team and all my workout family see y’all next week
Dinner from last night 🤤🤤
Chef Pam did it again
Grilled shrimp
Asparagus
Salad
G we are missing you!!!!
It's raining this morning at 5:30 am but I got to get this workout in; NO stopping me now!
Fantastic workout this morning!!!
🔥🔥6 Proven ways to boost metabolism!!!🔥🔥
‼️ 1. Eat Plenty of Protein at Every Meal‼️
Eating food can increase your metabolism for a few hours.
This is called the thermic effect of food (TEF). It's caused by the extra calories required to digest, absorb and process the nutrients in your meal.
Protein causes the largest rise in TEF. It increases your metabolic rate by 15–30%, compared to 5–10% for carbs and 0–3% for fats.
Eating protein has also been shown to help you feel more full and prevent you from overeating .
One small study found that people were likely to eat around 441 fewer calories per day when protein made up 30% of their diet.
Eating more protein can also reduce the drop in metabolism often associated with losing fat. This is because it helps prevent you from losing muscle, a common side effect of dieting
🥛2. Drink More Cold Water🥛
People who drink water instead of sugary drinks are more successful at losing weight and keeping it off.
This is because sugary drinks contain calories, so replacing them with water automatically reduces your calorie intake.
However, drinking water may also speed up your metabolism temporarily .
Studies have shown that drinking 17 oz (0.5 liters) of water increases resting metabolism by 10–30% for about an hour.
This calorie-burning effect may be even greater if you drink cold water, as your body uses energy to heat it up to body temperature.
Water can also help fill you up. Studies show that drinking water a half an hour before you eat can help you eat less .
One study of overweight adults found that those who drank half a liter of water before their meals lost 44% more weight than those who didn't.
💪3. Do a High-Intensity Workout💪
High-intensity interval training (HIIT) involves quick and very intense bursts of activity.
It can help you burn more fat by increasing your metabolic rate, even after your workout has finished.
This effect is believed to be greater for HIIT than for other types of exercise. What's more, HIIT has also been shown to help you burn fat.
One study in overweight young men found that 12 weeks of high-intensity exercise reduced fat mass by 4.4 lbs (2 kg) and belly fat by 17%.
🏋️♂️4. Lift Heavy Things🏋️♀️
Muscle is more metabolically active than fat, and building muscle can help increase your metabolism.
This means you will burn more calories each day, even at rest
Lifting weights will also help you retain muscle and combat the drop in metabolism that can occur during weight loss .
In one study, 48 overweight women were placed on a diet of 800 calories per day, along with either no exercise, aerobic exercise or resistance training .
After the diet, the women who did the resistance training maintained their muscle mass, metabolism and strength. The others lost weight, but also lost muscle mass and experienced a decrease in metabolism .
🏃♂️5. Stand up More🏃♂️
Sitting too much is bad for your health.
Some health commentators have even dubbed it "the new smoking." This is partly because long periods of sitting burn fewer calories and can lead to weight gain.
In fact, compared with sitting, an afternoon of standing up at work can burn an extra 174 calories .
If you have a desk job, try standing up for short periods to break up the length of time you spend sitting down. You can also invest in a standing desk.
BOTTOM LINE:
Sitting for a long time burns few calories and is bad for your health. Try to stand up regularly or invest in a standing desk.
🛌6. Get a Good Night's Sleep🛌
Lack of sleep is linked to a major increase in the risk of obesity.
This may partly be caused by the negative effects of sleep deprivation on metabolism .
Lack of sleep has also been linked with increased blood sugar levels and insulin resistance, which are both linked to a higher risk of developing type 2 diabetes.
It's also been shown to boost the hunger hormone ghrelin, and decrease the fullness hormone leptin .
This could explain why many people who are sleep deprived feel hungry and struggle to lose weight.
BOTTOM LINE:
Lack of sleep can decrease the amount of calories you burn, change the way you process sugar and disrupt your appetite-regulating hormones.
IF THIS INFO WAS HELPFUL PLEASE LIKE~SHARE~TAG FRIENDS!
Make me better Monday:
There’s a quote by Tony Robbins that says “Setting goals is the first step in turning the invisible into the visible.”
Set Clear Attainable Goals
Setting clear and attainable goals will help you to never skip a Monday workout. Goals are what give an activity meaning or purpose and that’s everything. If you don’t have a goal for exercising, chances are you’ll stumble through the week just getting a single routine done. That is why setting goals is the number one motivational factor to keep you training for sports or working out in fitness classes.
The book Advances in Motivation in Sport and Exercise suggests that we are intentional, rational, goal-directed organisms that attach value to our achievements through the goals we adopt. Each Sunday night before you go to bed, make your exercise schedule for the following week. Schedule your morning workout like you are setting an appointment.
For example, a doable goal might be to alternate Yoga and personal training five days a week including Monday morning.
Another good idea would be to make it personal – change up your personal target calorie burn for each class or make an attempt to hit a personal record you were always aiming for.
You’ll find that you’ll be much more motivated to pursue your Monday morning workout routine if it is written down. If you don’t make it, don’t beat yourself up but do write down the reasons and make the necessary adjustment so it doesn’t happen again. If you do not have a solid goal yet, it’s time to set one or two and be sure to achieve them.
Have a good day guys.
Eng1ine Fitness "Results not Promises"
👊🏼💪🏼😂
Eng1ine Fitness will be starting a youth small group fitness class with classes beginning at 4pm and 5pm on Monday, Wednesday, and Friday afternoons. I will run two, 45 minute sessions full of injury prevention, agility and strength training, proper exercise technique, and much more. We will have different prices per month depending on how many times your child comes to workout a week; One class a week- $100 a month, 2 classes a week - $160 a month, three classes a week - $180 a month, walk-ins - $25 a session. I have 3 years of training experience with youth athletes in the Gainesville, Florida community and look forward to bringing that skill and knowledge to the youth of Birmingham. If you are interested, please email me at
[email protected] for questions regarding prices, more information about class structure, and to sign your child up.
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