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Hey. 👋 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I was having a conversation yesterday with someone in the midst of their fat loss journey. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Eating low calorie, sticking to the plan consistently, but not really seeing progress as fast as they’d like. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ In their words: “I’ve only lost 10 lbs in the last few months.” 😞 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ They’re frustrated, saying progress should be faster and it’s not worth it to keep going at this point if their body is going to change so slow. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Motivation is gone and irrational emotions are taking over... Clearly. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I agreed, honestly. Fat loss sucks. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s a slow, gritty, mentally challenging battle each and every day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It gets even more frustrating when you don’t see progress as fast as YOU think you should. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ But that’s the thing... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ YOU don’t get to decide. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sure, adjustments can be made that will manipulate the speed of things here and there, but more than likely you’ll still find something to knit pick about how fast the progress is going. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Your #1 job it to stick to the commitment and grind it out, regardless of what your emotions are telling you. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Sure it sucks now, but giving up will suck 100 times worse when you’re back at ground zero this time next year. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Nobody gets anywhere in life as fast as they think they should. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Understanding you’re not an exception is the key to your long-term success. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✌️
Keep your spine safe my friends. 🙏 ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you’re finishing squat sessions with a bigger pump in your lower back than your legs you may want to take a look at this. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The squat includes some back regardless, just make sure you’re not using more than is necessary to keep the load of the weight distributed properly. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ✌️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Want more in depth help? The FREE 21-day challenge provides you with: -Strength Workouts -Cardio Recommendations -Individualized Nutritional Guidance -AND Exercise Tutorials on The Squat, Bench, OHP, and Pull Up ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Link in bio: @lostandlifting ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🎵 CREDIT: Artist: Not The King 👑. Song: Ice Tea
Food is food. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Some food is more nutritionally dense. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Some food is more calorically dense. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Get honest with yourself. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Are you trying to eat “healthy?” ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Or are you trying to lose weight? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You may think they’re the same thing, which is most likely what’s keeping you from actually losing weight. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Let me make this clear... They are VERY different. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Eating “healthy” and “good” is subjective. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Eating for fat loss is to the point and tactical. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Our 21-Day challenge will teach you the tactics needed to long-lasting, effective fat loss... Not the subjectives. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Link in bio. #foodisfood
It’s common to start on a goal and let it fall to the side when it gets more demanding than you anticipated. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s the easy way out. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Proud of this lil lady for accomplishing what she set out to and finishing her first half-marathon. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ As I watched her finish the race this morning I was almost motivated enough to think I should train for one... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Then I remembered how much I hate running.
I definitely eat too many protein bars (one... sometimes two a day). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s convenient. 🤷‍♂️ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What’s your go-to? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ pro tip: don’t sleep on the Gatorade Chocolate Caramel. 👌
How to Lose Fat (in a sustainable manner) - ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 1. More whole foods, lean meats, and vegetables. Which consequently means fewer bowls of cereal, ice cream, and restaurants (fewer as in less... not as in none). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 2. Prioritize strength training (3-4 x per week). ⠀⠀⠀⠀⠀⠀⠀⠀⠀ 3. Consistency. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Simple... and to the point. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ I talk about creating a “sustainable” approach often. Maybe too often, but it’s what I’m most passionate about. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Mostly because I’ve been on the unsustainable side of things... ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It sucks. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What’s worse... it makes fitness suck. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ What’s even worse than that... it makes being fit feel unattainable. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Which again, sucks. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ The problem lies in the approach. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Fitness should be implemented as a positive addition to your life. Not a dreadful avoided one. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s possible. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ You just need to be given the correct tools, like I once was. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Once you’re equipped, you can begin building more efficiently. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Which is why I want you to download the free 21-day challenge I created. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It has ALL the information, workouts, and nutritional guidance that you need to get started. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Learn to incorporate the foods you enjoy while still losing fat. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Follow time-tested strength workouts (men & women versions) to build your body. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ And create realistic expectations. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ No bull sh*t, just the necessary tools you need in your tool box. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Hop in the FREE 21-day challenge and I’ll show you a REAL, sustainable approach... not a sexy, look good on paper one. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ (link in bio) ⠀⠀⠀⠀⠀⠀⠀⠀⠀ *DISCLAIMER: Don’t expect to reach your goal in the next 21-days (that’d be a scammy lie), but expect to be provided with all the knowledge, workouts and nutritional guidance needed to start achieving it.
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