I know quite a few people who have had a Dexa Bodyscan so I went along yesterday to get one done out of curiousity. I feel in pretty good nick at the moment and the results reflected this. My FMI (Fat Mass Index) is in a lower than average percentile (preferable) and my LMI (Lean Mass Index, essentially Muscle) is in a higher than average percentile (preferable). My general Body Fat % is 23.1, again pretty decent, although the FMI & LMI provide the most useful info. Taking my age into account, I'm in very good nick.
Although this type of scan does not provide a diagnosable result regarding bone density, it does provide an indication. Apparently, I have very dense bones... If I wanted to, I could aim to change my fat mass by - 2.5kg (most of my fat is located on my thighs/hips) and increase muscle by + 1kg which would mean a body comp change of 3.5kg and a weight change of -1.5kg but that's about it.
Starting a cut next Monday! 😅✂️ here’s a couple of throwback pictures of my 22 year old self sitting at under 6% bodyfat for me to use as motivation 😂🙈 Will be aiming to get somewhere around 8%BF. Hopefully looking bigger then this picture. Stay tuned 🤷🏽♂️
I have been MIA lately because of schoolwork and my resurfacing depression. 😩 Anyways, the other day, I woke up and just decided to go vegan, not for weight and/or fat loss purposes. For some unknown reason, I just wanted to do less harm to the world and of course to the animals.
I am not 100% vegan (yet), but I am going to try my best to eat mostly plant-based meals... maybe going to follow 80/20 for the meantime... 😜🌱🌱🌱 P.S.: I still believe in keto but my food choices will be too restrictive if I do a keto-vegan diet... Maybe gonna explore on it soon when there is no more school stress that makes me binge on carbs 😭😭😭 P.P.S.: bought this tofu teriyaki meal from @greenlightveg for only 99Php and it was yum!! I guess veganism also does less harm to my wallet.....
#tbt to 2014 when I helped this awesome woman get in what was then the best shape of her life -
Good luck in your upcoming fight @michellekite1 I'll be routing for you! -
PS Michelle is fighting for cancer research so if anyone is generous enough and wants to donate to a great cause.. https://www.justgiving.com/fundraising/michelle-kite2?utm_source=Facebook
Throwback to what I feel was my best conditioning this year at @arnoldclassiceurope
👉🏽 I feel with a good off season I will be able to make my physique even more balanced and come in with greater conditioning 💪🏽
👉🏽 Even though many feel my placing wasn’t fair it’s only motivating me more to comeback, be even more competitive and present a physique that is undeniable 👊🏽
Are fats always your best bet for a quick snack?
Well as the name suggests 'good fats' have a huge number of benefits and usually consist of polyunsaturated and monosaturated fats which are molecules of fatty chains joined together via a different number of bonds. They can lower cholesterol and reduce the risk of heart disease, fish especially oil fish can help reduce inflammation in the cells, help with mental cognition and in some cases help repair cells
However sometimes over consumption of these 'good fats' aren't not your best bet when trying to lose body fat as they can be very calorific. Let's take a look at fat, 1g of fat is 9 calories, so a small handful of nuts could easily add an extra 300-350 calories to your day and not keep you satisfied/full. So in some cases it can take you out of a caloric deficit and hinder your goals
Let's take nuts as a prime example, I was talking to a friend recently who couldn't understand why she wasn't losing any weight? We delved into her diet and yes you guessed it nuts were the culprit. Without realising it was adding an extra 800-1000 calories to her daily targets which was putting on the pounds. As she was doing this 5 days a week it started creating a huge weekly surplus. All I suggested was swapping this for 2 squares of dark chocolate and hey presto, her clothes started feeling looser and her weight started to shift without ANY change her in daily routine
When it comes to losing weight or fat loss, try not to miss the forest for the trees ie get the basics sorted then look at supplements etc to help you. So if you're nutrition isn't in check, you can pretty much guarantee you won't change as we know fat loss or weight loss for that matter is NEVER linear
Next time you want to reach over to get some healthy nuts, take a consideration as to how much you're having. @pretamangeruk do small snacks ie raw nuts and dark chocolate and so do most supermarkets to help you keep a close eye on the amount you're having. @pipandnut do small 30g squeezable sachets which are my go to when on the run and I need to up my daily fats - they taste unbelievable.
Finally invested in a scale that can measure my weight, BMI, BF and more! So bless for @Kaity.shimo and her mom for the support with my passion for fitness. Came in to work to a nice little surprise from them... the Food Nutrition Scale 😍 so many great scales out there but these two caught my attention: cheaper but effective than most🙌🏽 so excited to put these two to work 💪🏽
When u need diversity for your breakfast 😋 Try this KETO mock Danish 👅
Mix 2 eggs, with 100 grams of full fat cream cheese, half tsp of cinnamon powder, 2 tbsp of powdered erythritol and mix well. Put in the microwave for 30 sec and repeat this 4 times until it's cooked. When done let it cool for a few minutes and turn it upside down on a plate. Mix different berries with some liquid keto kosher sweetener and a spoon of coconut butter. With a spoon, take out a piece from the top and pour the berries there in the center... 💝 @ketodiet_app #KetoDessert#KetoTreat
Left is about a week before September 17th and Right is October 18th- one day after finishing my 30 day #grapecleanse
I went from having 136.7 bodyweight, 68.8 pounds of muscle 10.2% #bodyfat ( inaccurate- probably 12)
To 123.5 bw, 60. muscle, 13.1% bf.
What I learned is to enjoy my body any way.
These past few years I have been so determined to shed my old self- and I associated being skinny, the way I used to be, with slipping back to the person I was.
One fear I had going into this was that I'd loath to see myself in my "old body." I also feared that I'd have a hard time knowing every day I was "slipping back" in my fitness, losing the progress I've made, becoming physically weak- feeling I never want in me! None of us do!
But there were more positive reasons than fear to do it, so I decided.
When I started looking at myself in the mirror and accepting the skinny underneath, I began to think in amusement, "Yep! That's my body"
Stripped of hard training, eating to gain and perform, hyper-focused on results.
But I was still me: Still loving what and who I love, still able to coach people, still able to connect with people on an emotional level- the person we take time to develope remains in tact, as our bodies pass through phases.
Your body only responds to what you put into It- in heath and in thoughts! I'm excited to see what happens from here. I want to compete in Regionals, & I see these next few years being the best training years, living/learning years, and loving years... Someday I know competing won't be a primary goal. No forcing though- we can let the web of purpose catch us when we let go and trust. "This body is not "I". It's not myself.
It is a thing that will degenerate if not cared for. It is an animal that will disobey if not disciplined. It is mine for a short time only, and during this time I must make the fullest use of it. In all things, at all times, it must obey me. I can and will be its master." Thank you Nathan for sharing this quote!!! (by JG Bennett)
Thank you @bridgechiropractic for helping me stay healthy and well adjusted.
I have been tracking my weight loss goals on the body scan at @bridgechiropractic and I am happy to report that when I started with @fitnessliberty I was 21.2% body fat. I am now down to 17.9 body fat!
Thank you kindly for all the support @bridgechiropractic. 💜And huge shout out to @fitnessliberty ! The coaches will get you results and more.
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Our client here at Penrith lost 14.5cm and 1.9kg in 2 weeks with 6 x 30 minute sessions of Hypoxi.
Ring now to be summer ready. A couple of free trials still available for next week.
Phone 02 4732 4006
140 Henry St Penrith