Ultimate Fitness

HOW TO PORTION MEALS⠀
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You know how many calories you’re eating if you use a food scale and MyFitnessPal. The problem is that not everyone can adhere to that method of tracking food intake. For some people, using a portion-size method is less stressful. It consists of estimating portions for each meal.⠀
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For each meal, eat a protein source, starch source, and a vegetable source. You can also consume a fruit and fat source as additional components. But how many meals, and how many servings do you actually consume per meal?⠀
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You can start with 2-4 meals depending on your body weight and appetite. Then men can start with 2 servings of each per meal, and women can start with 1 serving of each per meal. Then adjust over time based on how you feel and your changes in weight.⠀
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And if these servings look small, actually use your hand and you’ll see this method is not far off from what you already eat if you are making progress.⠀
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It’s about developing better eating habits and adjusting as time goes based on the feedback your body gives you. You just need to set a starting point, see how your body reacts and then add/remove portions.

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‼️EAT YOUR DAMN FOOD‼️

You don’t need a single supplement to get great results! You need to focus on your diet, exercise and work hard over time.

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A lot of people forget that “normal food” is more than good enough. You’ll find fruits, veggies, protein and carbs in your local supermarket. If you’re smart and good at planning, this shouldn’t be a problem for you.

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There are no special foods, pills or supplements. Please save your money.

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Instead, focus on the right things such as exercise and proper nutrition. Also, don’t forget to treat yourself every once in a while😉

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healthyliving

I can’t tell you how many people I speak to that tell me they’ve ruined their diet because they had one bad meal 🍔🍕🍪 . —

Let be real guys. You’re not going to ruin your diet if you have a cookie 🍪or donut 🍩. Just like the way you’re not going to lose weight by eating a salad 🥗. It what you do consistently that matters. ◆Don’t ❌ try and be perfect on a diet. It’s not going to be sustainable.
Its going to be short lived and may lead to binging on foods that you love that you eliminated. ◆When you know you can’t eat a certain food you will actually focus more and more on it and it will make you want it more. ◆Don’t only eat foods with little nutrition and high in calories as you may feel good short term but you’ll eventually feel like crap once it catches up with you… ◆ Be realistic. Eat 80-90% of nutritious foods 🥦🥑🍳and 10-20% of your ‘fun’ 🍕🍩foods if you want it t be sustainable. —

Focus on having a balanced diet

This is a LIFESTYLE change….

Hope you found this helpful 💯 .
Tag a friend that needs to be reminded of this!
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💥SPORT FOR CARDIO💥
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When people ask me what the best form of cardio is I tell them that it’s the one they enjoy doing the most.😊
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I really love sport💚 It’s a social, fun and healthy way to increase your calorie burn or improve your cardio vascular fitness❤️
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It’s definitely more interesting than running/walking on a treadmill.🤙🏼
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Time goes by faster when you play sport. Doing cardio on the treadmill can feel like an eternity.😅
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The downside would be that there’s a higher risk of injury. So be sure to warm up sufficiently.💥
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💪I recommend dynamic stretching and some mobility drills. Static stretching is not effective and may even increase the chances of injury.💥
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Comment below what your favorite sport is? 🔥
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The 3 C’s in life:
Choice, Chance & Change.
You must make the choice to take the chance if you want anything in life to change.

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bodybuilding gymlife motivation fitspo

LYING TO YOURSELF VS ADMITTING THE REAL TRUTH

Are you being honest with yourself, or maybe it’s time for some fat loss truth serum?⠀
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When it comes to fat loss, honesty is the best policy - the person on the left rarely see results because they think nothing will ever work. ⠀
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The truth is they are not being completely honest with themselves and as a result, they THINK they are doing all these things right but they actually aren’t (hence no results.)⠀
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When things aren’t working, consider the fact that most of the time there is more you could be doing to see results - always operate from the right column!⠀
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If you’re a career-driven person and want me to help identify the contributing habits and behaviors you’ll need to address to lose 30 lbs or more, head over to my DM and book a Weight Loss Map consultation with me.

‼️STOP SPINNING YOUR WHEELS ‼️

Ladies, stop spinning your wheels - here’s how to lose fat! ⠀⠀
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Losing fat requires two things:⠀
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A. a calorie deficit - that means eating fewer calories than your body needs for maintenance. Unfortunately none of the things in the left column will put you in a calorie deficit - this requires eating less food overall! ⠀⠀
Supplements are great at slimming your wallet and wasting your time, not so great at slimming your waist... ⠀⠀
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But hold on, before you embark on another diet. Dieting will address the weight. But a calorie deficit is not enough to ensure PERMANENT weight loss.⠀
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B. Changing the contributing habits and behaviors that prevent you from losing weight and will cause REGAIN if left unattended. Habits like:⠀
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— eating while watching TV⠀
— eating out of boredom⠀
— mindless snacking⠀
— lack of skill in eyeballing calories⠀
— not knowing how to eat and how to make a healthy plate⠀
— not cooking⠀
— being unable to stop eating despite being full⠀
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99% of women who who want to lose weight, and are already clear that a calorie deficit is what is needed to lose weight, will address the weight but will not address their habits. That’s why many of them just can’t lose more than 5 or 10 kgs and even the ones who do get to lose 10, 15, or 20 kgs end up regaining much of it.⠀
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A calorie deficit is necessary to lose weight but not enough to increase your odds you’ll never have a weight problem again.⠀
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And who wants to put in all the effort to lose weight, only to be thinking about how to lose weight again a few years later?⠀
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If you want to learn how my habits-based weight loss method could help YOU lose ALL 10, 15 or 20 kgs, not just 5 or 10 kgs and gain it back, head over to my DM and book 45min weight loss map consultation with me! ⠀⠀
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As we start our 2️⃣0️⃣2️⃣6️⃣ fitness journeys it’s not about cutting out things for a month but it’s about being consistent and having realistic goals.

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The important 30 days is creating new habits that will change your life long term! • • • • •
A new year, a time to set new goals and a time to start a fresh.
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There are a lot of 30-day challenges, plans and programs that want you to be overly restrictive with your diet, do unrealistic exercise routines and spend money on products you don’t need to be healthier.
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Lets stop wishing things will change this year, and start making changes we know are necessary in moving forward with our lives. Keep it simple, keep it consistent and keep it enjoyable 💥

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healthy workout healthyfood healthylifestyle

I knew I was blessed when God kept on waking me up even when I wasn’t praying

Thank you 2️⃣0️⃣2️⃣5️⃣