Why is protein king for fat loss? Lean in and listen close because there are 3 major reasons why and I'll explain them all below.
☝️THERMIC EFFECT is a fancy, scientific term that sounds much cooler than it really is. All "thermic effect" stands for is how many calories your body burns digesting a given food. In other words, how many calories don't actually "count" because your body burns them in the process of breaking them down.
😍What's great about protein is it has the highest thermic effect of all the macronutrients (carbs, fats, and proteins). So even though we classify protein as having 4 calories per gram, it's probably closer to 3.7 which gives us a slight metabolic advantage.
✌️THE MOST FILLING MACRONUTRIENT: guarantee I'll get some naysayers on this one but if you dig into the research you're going to find something called the "satiety index." And the satiety index is a research-based guide that shows us how filling certain foods are per calorie.
😍And what have we found? Protein is consistently the most filling macronutrient per calorie compared to both carbs and fats. And that means eating more protein can help stave off hunger so you don't drive yourself bonkers trying to lose fat.
🤘Last and certainly not least, protein is the ONLY macronutrient that can build and maintain muscle or, as scientists call it, GAINZ.
😍And considering GAINZ help you burn more calories while you sleep, it makes sense to build as much as possible so you can eat more food without gaining fat.
✅REAL QUICK - I sincerely hope you liked this post and if you found it helpful I would REALLY appreciate if you could leave a comment with the hashtag #fitness so it can reach and help more people who need it.
❤🙏Thank you so much. I hope this helps and, as always, any questions leave em below💪.
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going to try not just post lifting vids on my story but on here, not sure if that's what you all want to see so please do let me know if you prefer the food/videos/selfies🐼🐼
Been working with @crossfit605 on my deadlift, lots of lighter lifting + learning new movements to make me stronger, particularly in my core👌
These were some super light deficits to the knee to work on the bottom part of my lift. I won't lie, I have a tendency also to post only lighter work since the neck vein/lifting face game is strong and I don't want to expose everyone to those👅
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Even to this day I'm still not happy nor comfortable with the one part of my body that always seems to make me feel "less", the one part that ruins my physique.... the "Areola" this is the part that is around the nipple itself. Most look at it as "gyno" or "gynecomastia" from steriod usage but I've had this since I was 14, I was a heavy child (heaviest was 130kg) even when I was shredded for the stage it still didn't go away. Simply put it I need surgery to fix this. This is why I decided to not step back on stage till this happens which will be a few years. Enough time to heal and get back to growing again. Only thing is being put on the waiting list which can take several years. But I'll keep you guys updated when I have it done. 🙏🏼
Potato Chips VS. Sweet Potato Chips 🥔🍠#caloriefixes
The plan wasn't to eat 100g of Sweet Potato chips but, it kinda happened.. by snaccident🙊 "Snaccident" (n). Eating an entire pizza/family sized bag of crisps by mistake - actual Google definition🙈 ⠀ OK, so SP Crisps are good - it was my first time having them as previously I've only tried the vegetable crisps which are "OK" but I find they have a weird taste tbh. ⠀ Sweet potato crisps are moreish and delicious (as I learnt today💁🏻).
However, as I looked at the calories and macros (100g for each shown), I couldn't help but think that actually, 'normal' crisps would of been pretty much similar (and for some BETTER macros). ⠀ This post isn't saying eat this or that; it's a look at the differences between the two - which may be surprising for some of us (including me 🙋🏻who only checked the macros 500 calories later😂). ⠀ Some of us would definitely think, "I will go for the SP chips- it IS sweet potato, after all so it must be alright". But, I would say when it comes to snacks like crisps or chips you can't really rely on them to get your 5-a-day. The benefits for choosing one of these fried foods or the other is going to be pretty low. Sure there are some nutritional differences with Potatoes having more Vitamin B6 and SP having more Vitamin A and a better GI value.. but, I personally don't rely on snacks like this for my daily nutrients! Who does! ⠀ Choose what you ENJOY and always just remember that sometimes these billion pound marketing budgets make Sweet Potato crisps or Starbucks Green Tea Frappuccino seem way healthier than they actually are🙏🏼 🥔🍠 @caloriefixes #healthyfood#healthylifestyle#healthy#slimmingworld#beforeandafter#fitnessjourney#weightlossjourney#balance#vegan#plantbased#bbg#transformation#veganfoodshare#potato#chips#eatclean#diet#glutenfree#fitness#foodie#nutrition#iifym#weightloss#fitfam#flexibledieting#foodporn#workout#exercise
GET INVOLVED.. Feel better healthier and take the fast track towards your goals by letting @preptefoods prepare your meals for the week.
Fresh high quality foods ONLY.
Use my code and let the food speak for itself.
Since finishing second at Battle of the Bar II on Sunday Lauren has tried a 10kg PB on squat. This is the result.
115kg×1. NW in about a week and a half and she's in a great position!
My beauties from this weekend at NPC USA Coastal
Tans, hair and makeup by yours truly
Tans powered by @protan_official
Message me for booking for @scnpc Excalibur. Only a few spots available.
I woke up early and decided to do some #batchprep I was too tired to work on last night. Smoothie baggies I just have to throw in the blender with some collagen are a great way to make mornings easy - and stick to the way I want to eat instead of buying toaster waffles from Target. #modifiedaip#iifym
Masala crusted snapper with watercress and apple salad, and roasted tomatoes 😍 Always love catching up with friends over delicious food 😋 So good to catch up with @em_wizzfit before she embarks on her big travel adventure.. Have the best time girl ✈ 😄
Had a solid gym session this morning 🙌 Feeling back on track after being sick. Ready for bed and an early start tomorrow with a big day ahead 🤗
Tomato & Chilli Turkey Meatballs 🌶 || Turkey is a great substitute for other fattier meats and I know a lot of people think turkey can be dry...yes it can be when you over cook a turkey breast 😷 || TOP TIP ❗️I find going for turkey mince and making meatballs/bolognese/chilli con carne is much more flavoursome! A quick, healthy meal that tastes great out of a Tupperware 👍🏼😎
Being strong is one thing having a good heart is another thing, believe in yourself & you can conquer anything, it hasn't been easy & still so far to go ✅🌊☀️ @pauline_wbffaustralia @ari_empire @wbff_aust @wbff_official
Ok so it became clear that I wasn't using my second pull at all when I was cleaning/ snatching 😂😂 I was also mostly power cleaning because #lazypowerlifter 🙋🏼 -
So today I stripped the weight right back and worked on getting that full extension before dropping under the bar into a full squat position 🏋🏼♀️ There is just so much to think about and get right in oly lifting, I am loving the challenge!
These are no where near perfect but SO much better than I was doing ☺️ Hopefully I can continue to progress and in a few weeks post something more impressive but for now technique > weight 👍🏻Thanks @crossfitascot and @joeellwood1 for taking me through the drills and coaching points 👌🏻
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Some days you have a thousand things to do, but the world is just not on schedule with you. Today I had class, an interview, and work to do for the Bodybuilding club, but at 6 am when I was heading to the gym, my car decided to break down. I was stranded in the middle of the parking lot but thank heavens for friends like @befitbecca who answered her phone right away and drove right out to my rescue. Not only dis she help me push my car out of the way, but she even took me to the gym to work out my anger until a garage opened. Today the world was not on my side, but such is life. I cried for a minute but then I put on my boss babe pants and still got shit done. Interviews can be rescheduled. It is sylly week so I am not missing anything in class. And life will go on. On the bright side we got a good cardio sesh in!
With it being #tuesday n all I thought I'd throw a little #transformationtuesday post into the mix bc #gains 💁🏽 Nov 2015 vs Aug 2017!
Same Mirror - Same Person - New Muscles 😬💪🏼
Also of interest.... Hair in the first picture?? - THE F*#K ??? 🙈
Hablando con mi fisio le dije: esta claro que haciendo lo que hago no voy a estar como una rosa... a lo que me contesto:
Eres una rosa que hace Halterofilia y fuerza, se te iran cayendo los petalos, pero ahora los tienes todos, y que duren.
Tratare de regarlos bien, para que aguanten lo maximo posible. ;
A donde vamos, quienes somos, que vamos a hacer... yo solo se que anoche, vi la luz, derrepente me encontraba haciendo una cargada "para probar" y me di cuenta de que ESTABA HACIENDO UNA CARGADA! Por fin.
Stayed at an Airbnb last weekend and there was so much dust at the house that I still can't breath properly. Thanks allergies. If your lungs aren't functioning at capacity, it's more time under tension right? 😰😅
Laser focus and committed to bringing up this physique. Remember, a house is built brick by brick. Sure, who wouldn't want instant results but the reality is this shit takes time, a lot of it...Unless your on drugs, then that's a different story. #butwenatty
#repsandsets#calisthenics#knoxxfitbrz @knoxxfitbrz Repost via @bo_noxcuse - w/ @repostwhiz app:
Dip round 💪🏼 At CCB4 i had 27 dips.. This time at CCB5 i got 31 💪🏼 Improve yourself, stay focussed at your end goal‼️ no❌cuse
Food diary from today 💁🍇🍲🍬I don't want to pretend that I never eat way too many lollies, sometimes I do 😬 But most of the time when I do eat them or any other less healthy food I try to keep it to a reasonable amount (for me 5 fruit bursts is reasonable) and then move on 😇 the foods you love can 100% be part of a healthy and balanced diet, so let's eat the lollies/donut/pizza/cake and then move on with our life to the next healthy meal 💃
Brekkie: Oats with bran cereal and grapes .
Snack: @womensbest cookies and cream protein shake .
Lunch: 2 x boiled eggs with fish, vegetables, and rice
Snack: Apple and raw bar .
Dinner: @bargainboxnz ginger pork with vegetables and noodles .
Snack: 5 x fruitburst lollies 😍🍬🍬
Calories: 1818, C179 F49 P142
A big 480 lbs (218 kg) triple!!
Bench content updated daily!
@Regrann from @stronghouseproject - SHP Athlete @lomeli198 with your Monday dose of Holy Shit. 480lbs x 3 pauses at 198lbs. 😳😳😳