Reyna Fitness Coaching

What workout split should you follow?!?!

Starting your fitness journey and don't know what workout split to follow?! 🤷‍♂️😥

Let me help you out!

Choosing a training split to help build muscle and lose fat is not always easy. Some splits are sub obtimal whereas others are optimal based on the latest scientific research. 💪

I have laid out three training splits which we can say are the better training splits and this is for a few reasons.

1. The latest research shows a better benefit training each muscle group 2x/week

2. Muscle protein synthesis is elevated up to 24-48 hours after training. Everything beyond will be suboptimal for muscle growth. So why should you wait longer to train a muscle group than needed? 🤔

3. For example, splitting your total sets of 15 into 2 or 3 days can increase the quality of each set, therefore, better peformance and thus, better gains! 🦵💪

4. You can improve the form of your exercises. If you squat 2x/week instead of 1x/week, you will become better at performing it (increased motor units), therefore become stronger and gain muscle in the long run.

Now, even though there are three training splits to choose from for beginners, I highly recommend going for a fullbody set up because of the lower volume.

Beginners can easily gain muscle with lower volume. As time goes on, you can start to fit in more volume to progress by choosing an upper/lower or push/pull/legs split. 👍

The last and most important question you should ask yourself- How good can you stick to your training split? If you can only train 3 days a week, then it makes sense to choose a 3x/week fullbody workout.

‼️ Important Reminder! Progressive overload is still key in any training split. You need to get stronger over time to see muscle growth. You can't be lifting the same weight a year from now or else you won't see any changes.

Tag anyone who needs to hear this down below!

Also what current training splits are y'all running? 🤔🤔🤔

Let me know below! 👇

When on the quest to lose weight, there are still many sensible options you can choose for desserts. 🍨

Instead of a pint of Ben and Jerry's that has 1,120 calories. ⚠️⚠️⚠️

You can choose Halo Top which has 280 calories for the whole pint! 😃🥳

Just because your dieting doesn't mean you need to give up some of your favorite foods and go crazy. Make reasonable healthier alternatives.💯💪

Drop a "🍩" if you found this helpful!

Fat loss Tips For Office Workers! 🙌🏃‍♂️🏃‍♀️

❗Whether you are working from home or returning back to the office, fat loss can still be a realistic goal for you.

If your goal is to lose some fat and be healthy then here are some tips you can use throughout the week.

1️⃣ Stay hydrated throughout the day. Having a water bottle with you is a great way to stay full. Sometimes you aren’t hungry - you’re thirsty�

2️⃣ Bring your own lunch to work. Instead of heading down to Panda Express or the cafeteria, you can always opt for a nice homemade meal. You will be in control of the calories, ingredients, etc.

3️⃣ Snack on low calorie foods. If you are a big snacker, try opting for lower calorie options like fruits, veggies, or protein sources like Greek Yogurt, String Cheese, etc.

4️⃣ Go on walks during your breaks. Walking around the block or around the neighborhood can be a great idea to stay active, get some fresh air, and burn some calories!

5️⃣ Drink 0 calorie beverages. Coffee, Tea, Water, Sparkling water, etc. These are all great options. If you are a soda drinker - try switching to diet soda to save you hundreds of calories throughout the week!

6️⃣ Keep yourself busy and occupied. If you are bored, you will end up wanting to head over to the fridge or vending machine. Stay occupied and hunger will not be your main priority.

Tag a friend who needs to see these tips👇👇👇

Lose Fat in 2021! How to actually accomplish your New Year's Resolution to lose weight.

⚠️ Hate to break it to you, but simply going to the gym will not be the key to losing fat (and keeping it off), especially over the LONG term.

You can actually lose weight without even working out, but unless you get this one thing in check, your efforts will be in vain.

🍎 The most important thing to get a hold of is YOUR NUTRITION.

To lose fat, you need to be in a calorie deficit. How do you figure that out? A crude formula is to multiply your bodyweight by 12. That will give you the amount of daily calories you should be eating.

Shoot for 1g of protein per lb of bodyweight and fill in the carbs and fats based on preference.

🏋‍♂️ Aim to lose 1% of your total body weight per week.

💪🏃 Stick to low calories/high volume foods, lift heavy, get plenty of sleep, and add in some cardio. Once those are in check for a few months, then consider using a few supplements. (Protein Powder, Pre Workout, Creatine, and a Multi Vitamin)

Remain consistent for around 60 days and you will start to form the mental connections to establish actual habits.

Habit formation will make your ability to adhere to a routine A LOT easier. However...

🎆 THE SECRET WEAPON: couple the things listed above with ACCOUNTABILITY.

Most people fall off the moment they face any kind of adversary. Having someone hold you accountable, provide motivation, direction, and encouragement increases your chances of succeeding!

Do all these things listed above and I can promise you will get great results and also get to keep them!

‼️ If you need help with accountability or putting together the right workout/nutrition plan to meet your 2021 goals, message/comment "2021" and I'll send you the info.

Wanna know the real culprit behind fat gain...? 🤔🤔🤔

It's not from eating at night, it's not from eating dietary fat, it's not from eating carbs, it's not because you're not fasting, and it's not because you're not doing the carnivore diet.

The reason why you're gaining body fat?🥺

You're consuming more calories than your body needs... and your body happens to be storing those excess calories as body fat.📈

👉 In order to lose weight, you have to create a net calorie deficit. 📉⛔

You might have heard people tell you that certain foods makes you gain fat or perhaps eating at a certain time makes you gain fat.🍟🍕🍔🥩

But that's not true at all.🙅

You could be eating the healthiest, most nutritious food in the entire world but if you are eating too many calories for your body you will gain fat. 🥗🍲😪

Regardless if the calories are 'clean' or 'non-gmo' or 'cage free'

The quality of your food is very important for your health, don't get it twisted! 😤

But the quantity is what directly affects weight loss.

Both go hand in hand... but you could still gain fat from doing keto, carnivore, intermittent fasting, etc. 🥩🥓

If you are struggling to lose fat, it's because somehow your overall energy balance isn't leaving you in a consistent calorie deficit. 👎

Of course, there are many factors that influence your metabolism, and the answer isn't always to just "eat less".

But more times than not, those calories add up without you necessarily knowing it...

It could be from snacking throughout the day.

It could be from adding lots of salad dressings to your salads.🍲🥗

It could be from alcohol and sugary drinks. 🥤

It could be from your ultra, mega, super awesome protein shake that has granola, honey, and peanut butter.🥜🧋

If you aren't losing body fat, you might want to stop pointing the finger at certain foods, nutrients, and times of the day.

Instead, start by bringing awareness to your food choices and how they affect your goals.. you just might notice a few red flags along the way. 😉

I can't stick to my diet because I am busy"

"I can't eat healthy because I don't have time to cook"

I say excuses! 😤

If you are serious about your goals you will find a way to hit your calorie goal.

Whether it's (Building Muscle, Losing Fat, or Gaintaning)

Here are 3 options you can do! 👇👇👇

1. Meal prep once a week so you have no excuses of why you can't follow your plan. 💪😁

2. Buy already done for you meals. Search up your local Food Prep Company and buy some already made meals.

(Whoever think it's expensive or unrealistic to do realize this meal cost $7-$8. You spend that on fast food, coffee, and items you don't need.😤🚫)

3. Plan your day so you know what you are going to eat. If you have a scheduled routine then you will stick with it. 📆📋

HOW TO SIMPIFLY FATLOSS 💪💪💪

Instagram:

STOP! What are you doing?! 🚫

Are you about to click 'add to cart' on a $59 waist trainer and another $44 for some ultra effective mega fat burner?💊💉

If so, in the wise words from Michael Scott from Dunder Mifflin, "NOO GOD! NO. GOD. PLEASE. NO. NO!!!! 😤😤😤

If your goal is to lose fat, keep it off, and lead a lean healthy lifestyle, you're not going to find it being advertised in pill form on Dr. Oz' show.🤔

You're not going to find effective and sustainable fat loss in a fat burner or magical detox that only detoxes your wallet.💰🚫

What you need to focus on are these 5 effective things. 👇👇👇

1️⃣Be in a calorie deficit. A calorie deficit is needed to burn fat. So here is a general formula that is a starting point!

Multiply your bodyweight by 12 and thats a general estimate of how many calories you need to be in a sustainable defict.

Remember general meaning it won't be 100% accurate for certain individuals with different active lifestyles.

Example: 180 lb Male x 12 = 2,160 calories

(What I mean by sustainable is you aim for a smaller defict to stick to long term and not a super low calorie defict that makes you feel hungry and low on energy.)

Everyone is different so this will need to be adjusted as time goes on so make sure you stick with it. That means track whatever food you eat.

2️⃣. Strength train a few times a week. No, lifting weights does not make you bulky. Lifting weights makes you stronger and can also improve your muscle mass and bone density. Who doesn't want to be strong? 💪

3️⃣ Do SOME cardio throughout the week. Cardio is great for your heart and overall heart, but do NOT think that is the holy grail for fat loss. You CAN NOT out-run poor diet and nutrition.

4️⃣ Focus on getting quality sleep. Sleep is soooo important for recovery, hormonal balance, and overall energy. So, put down the Netflix and catch some Zs.

5️⃣ Be PATIENT. Because fat loss takes time. DO you have more to lose? It's going to take even longer than you think. That's okay. You didn't put on all your weight overnight. Put those patience pants on.

Did you find this helpful? GO ahead and tag a friend so you can both lead healthy lifestyles!😀💪👇

Focus on the basic of nutrition and master those before you start worrying about everything else!

I can't tell you how many people reach out to me asking for advice on things like how many meals they should eat, if they should skip breakfast, or if they should start cycling their carbs.

But when we talk it through and get to the bottom of it, they're typically not even monitoring their current intake. They have no idea how many calories they're eating or how much protein they're consuming.

Understanding caloric intake and macronutrients are two core principles you should have a grasp on.

Additionally, micronutrients may not be super important for weight loss, but they are incredibly important for your overall health. In other words, the QUALITY of your food matters. 🍉🍞🍗🥩

Everything else should be secondary. Whether you want to lose weight, maintain, or just be healthy, you should focus on the big three. 1️⃣2️⃣3️⃣

The differences that everything else makes are incredibly minimal by comparison.

Worrying about topics without the basics is like trying to understand advanced calculus without learning simple multiplication first.

If you're struggling with the basics, don't worry! Thats why I'm here. Stick around and I'll do everything I can to make everything easier for you to understand.

Fat loss Tips For Office Workers!

Whether you are working from home or returning back to the office, fat loss can still be a realistic goal for you.

If your goal is to lose some fat and get back to your pre quarantine days, here are some tips you can use throughout the week.

1. Stay hydrated throughout the day. Having a water bottle with you is a great way to stay full. Sometimes you aren’t hungry - you’re thirsty�

2. Bring your own lunch to work. Instead of heading down to Panda Express or the cafeteria, you can always opt for a nice homemade meal. You will be in control of the calories, ingredients, etc.

3. Snack on low calorie foods. If you are a big snacker, try opting for lower calorie options like fruits, veggies, or protein sources like Greek Yogurt, String Cheese, etc.

4. Go on walks during your breaks. Walking around the block or around the neighborhood can be a great idea to stay active, get some fresh air, and burn some calories!

5. Drink 0 calorie beverages. Coffee, Tea, Water, Sparkling water, etc. These are all great options. If you are a soda drinker - try switching to diet soda to save you hundreds of calories throughout the week!

6. Keep yourself busy and occupied. If you are bored, you will end up wanting to head over to the fridge or vending machine. Stay occupied and hunger will not be your main priority.

Tag a friend who needs to see these tips

I’m looking for 5 women 30+ who want to lose 10-15 lbs in the next 90 days. If that’s you, comment "💯" below and I will send you a DM.

Who still believes the myth that carbs after 6pm makes you fat? 🤨

The fact of the matter is simple - the time of day that you eat is pretty much irrelevant when it comes to fat loss.

What matters is HOW MUCH you eat. A 110 calorie slice of bread still contains 110 calories even if it is after 6pm!🍞

Let's not forget the absolute basics of hitting your fat loss goals:

☑️ To lose weight you must be in a calorie deficit
☑️ To gain weight you must be in a calorie surplus
☑️ To maintain your current weight, you must be in a calorie maintenance

So ladies and gents - don't stress WHEN you eat your calories, just make sure you are eating the right amount for your goals... it's that simple!

Should You Use The Scale? By

🔧 The scale is a great tool that can help you visualize trends in your weight loss or weight gain journey.

🙀 But at the same time, the scale can be dreadful for many people and the scale could be something they never look forward to stepping on.

🧐 The question is- Should you be using the scale?

😨If you are okay with seeing your weight fluctuate every once in a while then you will be fine.

👏 I need you to understand that your weight fluctuates a lot and the scale is showing you how much total weight you are carrying.

It doesn't tell you how much fat you have.

It also doesn't define your worth.

😀 It's just a number.

Once you understand that, I believe you are ready to use the scale for its intended purpose.

🙃 If stepping on the scale gives you copious amounts of anxiety and makes you have negative thoughts, maybe you shouldn't be stepping on it!

😎 There are other signs of progress you can measure that the scale does not tell you.

Here are a few:

- Body measurements
- How you look in the mirror
- How your clothes are feeling
- How your energy levels are
- Progress Pics

😌 The main point of this post is to help you realize that the scale is not the end-all-be-all.

👀 There are tons of other ways to measure progress.

😁 But giving the scale sooooo much power is something you don't need to do!

🥳 Whether you want to step on the scale or not, it's up to you.

Just know that you are in control either way! Tag a friend who needs to hear this! 👇👇👇