💪HOW TO BURN BELLY FAT💪
If your goal is to lose weight, burn belly fat or build muscle we recommend the same principles - You need to be eating correct calories for your goals. Let me explain:
People who want to lose weight need to consuming fewer calories than their body burns. If you want to gain muscle and/or put on weight you need to be in a calorie surplus. This means consuming more calories than your body burns. .
2.You need to have a good weights training workout plan that focuses on strength & building muscle. The more muscle you have the more fat the body will burn.
3. Remember that fast changes don't happen overnight or over a few weeks. Stay consistent and be patient. It will happen if you don't give up and put in the effort.
4. Have a well balanced diet that is high in protein, moderate carbs and good fats. .
Losing fat, building muscle, and maintaining a healthy body for life requires hard work, great workout plan, willpower, consistency, and patience. So what are you going to change today???? ——— #functional_fit30#functionalfitness#functionalFitness#weightloss#weightlossdiet#weightlossmotivation#weightlossjourney#weightlosstransformation#weightlosscoach#bellyfat#bodyfat#fatloss#fatlossjourney#losingfat#bodybuilding#getripped
I screwed up and missed posting on weigh in day (aka Monday) because we were having too much fun.. anyway here is my little story for this week! ::::::::::::::::::::::::::::::::::::::::::::::::::::::::::: This week I started off pretty bad by not drinking as much water as I had been and I had soda 🤦🏽♀️ I also remembered that I hadn’t been logging my food in my journal 😩. When it finally rolled around time to get on the scale I was worried. When I looked down and realized I lost 4.6 lbs I couldn’t believe my eyes. To be honest I never thought I would make it below 330lbs without weight loss surgery to start with so I am beyond excited for my own progress ::::::::::::::::::::::::::::::::::::::::::::::::::::::::::: My advice for people like me: from my experience, I had to get rid of a MAJOR stressor in my life and then almost magically the weight was melting off. I of course do a little physical activity plus work, I eat pretty good, but the biggest change was getting rid of a very harmful relationship from my life... so the advice is this: check what you have going on, if you are eating well, working out, sleeping well, and still not seeing progress.. check what you are drinking and change that OR check the stress of your life/lifestyle! Sometimes changing even big things can big an even bigger change somewhere else!
Highest Weight: 360 lbs
Start Weight: 352 lbs
Current Weight: 306.4 lbs 🎉T O T A L L O S S: 45.6 L B S🎉
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Ending my night with some good stats. Not going to lie I didn’t want to go to the gym today but I went and got a workout in. I wanted to binge eat but instead I went and got my nails done. I wasn’t hungry at work today so I spread my food out throughout the day although I tracked it all for breakfast and lunch.
Bell pepper nachos are the bomb!
I sliced the peppers, laid them on the baking sheet, topped with lean ground turkey taco meat, then sprinkled with cheese. Baked on 400 degrees for 10-15 minutes then topped with avocado. 🥑 So yummy, healthy, and filling for dinner. Plus so easy, especially if you make the taco meat and cut the peppers on meal prep day. 🌶🥑 #healthymexicanfood
Essentials for a six pack of abs! 💪
👉Tag a friend who could benefit from this
📍Follow @physiquedevelopment_ for daily muscle growth and fatloss tips
First of all, you don’t need ab stimulator machines, low-carb diets or daily ab training ⛔️
Your abs are just like any muscle and must be trained hard if you want them to grow! 👌
If you want your abs to show then you will need:
Low body fat 🥗
This is the MAIN thing you will need. It doesn’t matter how muscular your abs are, they will not show if there is fat over them 🍔
Good genetics 😳
The way that your abs are shaped depends on the structure of the muscles, their attachments and their surrounding structure. You may not have abs that show very well… or you may be lucky and have abs that show easily! 😊
Progressive training 📈
Like with any muscle, your training needs to get harder over time. As your abs develop, you need to give your body reason to keep developing them! This means you need to do more training volume, with more weight and more total reps and sets! 🏋️♂️
👉Tag a friend who could benefit from this
📍Follow @physiquedevelopment_ for daily muscle growth and fatloss tips
In summary: don’t fall for gimmicks! Your abs will depend on your body fat levels and your genetics. If you want to develop abs, you need to train them hard and progress their training volume ✅
Apply for coaching via the link my bio 🏆
I NEVER post pictures of my stomach, especially after having my daughter. But I need to realize that my body has gone through so much, and what some people may never experience. I gave birth to a child and I have to embrace it. I’ve been working my ass off to “bounce back” and even though it’s not happening overnight, progress is still showing. I’m proud of myself for staying motivated and keeping to my new healthy habits. Just gotta keep going! 🙌🏼
The truth behind a proper diet!
RepostBy @realjaredhamilton: "💥How To Diet💥
What’s interesting is when most people go on a diet they either start off amazing or they fall into the trap of fads which can be tempting but they don’t lead to long lasting results.
Let’s talk about what NOT to do:
❌DROP ALL YOUR CARBS❌
Carbs have a bad reputation & if you drop all your carbs you will lose some weight. In that first day or 2 it’ll be all water (which doesn’t affect fat at all so who cares?) & if you maintain having no carbs the reason for fat loss is because of a calorie deficit, not because of the carbs in it of themselves. You need carbs.
❌ADD COPIOUS AMOUNTS OF BUTTER & OILS TO YOUR COFFEE & FOODS❌
Do you need healthy fats? Yes, 100%. But should you add entire sticks of butter & just for the hell of it add enormous amounts of fats to all your food? No. No matter how ‘healthy’ the fat is, if you consume too many calories you won’t lose any weight.
❌TAKE A MAGIC * INSERT PRODUCT HERE*❌
Are there good products out there? For sure. But 9/10 ‘fad’ products are just overpriced shit💩. Nothing supersedes proper training & nutrition.
⁉️SO WHAT DO YOU DO⁉️
✅Create a sustainable calorie deficit
✅Be consistent & patient
That’s it. Don’t over complicate it. Because if these 3 things are not in check, nothing else will matter.
@cpbertacchi refusing to settle. She continues to dominate her program and we couldn’t be prouder of her!
Why did you start training with KRF?
I started training with KRF because I wanted to get in shape but also be educated on how to use the machines in the gym. I was intimidated by a regular gym because I didn't feel like I had the knowledge to workout on my own and didn't know how to lift weights properly. I settled on KRF because a friend of mine is also a client and had only great things to say about the KRF team.
2) What results have you seen?
I have seen amazing results that include losing 30 lbs, 11% body fat, inches all over my body, improvements in my sleep, and I have a lot more energy throughout the day.
3) How have these results changed your life?
I am a completely different person than I was a year ago, both physically and mentally. I had to buy a whole new wardrobe, which is an amazing feeling, but mentally I have conquered things I never thought I would. I have completed some very challenging workouts that I was certain were not achievable for me. KRF has helped me gain so much self-confidence and a mentality that I can do anything I set my mind to. I've had multiple family members that I haven't seen in months legitimately not recognize me. A few have told me that I have a completely different persona and I'm happier than they have ever seen me. I am firm believer that you get out what you put in, so I'm proud to show off the results of how hard I've been working at KRF.
Keep it up Cassie! 👊🏻💪🙌
I didn’t want to come this morning. My alarm went off and I couldn’t think of anything worse than going to the gym. Even as I was walking in, I was dreading it! But then I decided to skip the cardio, lift some weights instead and now I feel fantastic! Cardio sucks 👎🏼👎🏼👎🏼 Happy I got it done before Melbourne heats up to 42 degrees too 😁
So glad it's Friday 😁😁😁and that means another #face2facefriday and we all know I love those. The changes I see in my face make me so happy. The pic on the left was taken in Hervey Bay in January last year. The pic on the right was taken in my lounge room January this year 💞 #facetoface#facetofacefriday
18 Gennaio 2018! Esattamente un anno fa ho iniziato la mia dieta e la mia trasformazione. Al mio compleanno quest'anno il mio adorato patrigno Gian mi ha scritto un biglietto : +36 -36, è sulla mia scrivania e ci rimarrà a lungo. Sono questi i kg che sono riuscita a perdere, quello che cerco di ricordare e provo a mantenere ogni giorno. Non è facile, vorrei perdere ancora qualche kg (vorrei arrivare a -40) ma da qualche mese attraverso una fase di stallo, mi hanno detto che è normale, di non preoccuparmi e di continuare il mio percorso ma la bilancia è ferma lì. Ogni tanto mi prende l'ansia poi cerco di ricordarmi da dove partivo dove sono arrivata, per farlo devo riguardare le mie foto e continuo a mangiare sano.Vado in palestra 3/4 volte a settimana. Mi piace, seguo vari corsi, mi sento leggera, non mi sono mai sentita leggera.. sento il mio corpo, i miei muscoli le mie ossa.
Mi guardo allo specchio della palestra: non mi riconosco, ci metto sempre un Po a mettermi a fuoco e mi sorprendo essere uguale agli altri, con pregi e difetti ma assolutamente comune. Non ci sono abituata, ho passato la mia esistenza a vedermi e sentirmi diversa. Solo lo specchio riesce a ricordarmi questa normalità, non la sento, non la senti dentro, lo dico sempre a tutti: si rimane grassi dentro. Penso ci voglia del tempo...
Osservo mia madre e mio padre quando vado incontro per salutarli,
si sorprendono ogni volta, anche loro non si sono ancora abituati ma non me lo dicono, mi guardano e i loro occhi sorridono. Quel sorriso lo noto solo io, è il sorriso che ha portato via una preoccupazione, che non avevo mai notato e che mi da una stretta al cuore. ----> continua nei commenti ------>#myweightlosstrasformation#weightlossjourney#weightlossgoals#losingweight#losingfat#losingweightjourney#healtyfood#healtylifestyle#diet#dieta#dietasana#dimagrire#dimagriremangiando#dimagrirecongusto#dimagriremangiandosano#diarioalimentare#dimagriremangiandobene#perderepeso#perditapeso
📌 BEGINNER’S FULL BODY WORKOUT📌 ---
If you’re new to strength training and are looking to build some muscle, then you’re in the right place! Let’s jump into a few important details about this routine and where your focus should be 👉 -
1️⃣ Notice that there are two different workout days, A and B type. You should switch between two of them every workout because you don’t want to do same exercises every workout. You can also change your accessory exercises from time to time. -
2️⃣ Next on, let’s talk rest times. Rest between sets depends on the exercise you are doing. For lifts that are more complicated, you are going to need more rest (3-5 minutes). For less complicated ones, the rest time should not be longer than 3 minutes. -
3️⃣ Keep in mind that progressive overload plays a crucial role in the muscle growth. Hence, every training you should try to increase either sets, reps, or weight on main exercises. However, be careful; try to master your form first regardless the weight, and when you are completely certain that you’ve mastered it, then start adding weight and making some gains. -
4⃣ Stick to your workouts and be careful. If you are not able to perform some exercise due to injury, make sure to substitute it with the variation of the exercise you are able to do. Don’t be afraid to ask for help if you need it. But most importantly, don’t give up. -
FREQUENTLY ASKED QUESTIONS: -
Q: How much weight should I use?
A: Use an amount of weight that keeps you in the rep range listed for each exercise, if you’re doing more reps add more weight, and if you’re doing fewer reps decrease the weight. -
Q: Is this workout routine for bulking or cutting?
A: Both. Your diet is what determines whether you’re going to lose or gain weight. -
Additional questions? Shoot them below