I’ve got big (surprise!) plans this weekend that I want to be fully present for instead of having to worry about getting my steps in soo my goal this week is to get my stretch days in early! This treadmill workout puts me within 3k of my stretch goal so I’m on track to knock one out today! 👊
So on the 13th, I fainted and got a concussion. 😅 Since then my symptoms have progressively gotten worse. I started getting these sensations shooting down my neck and spine. It honestly feels like I’m on fire at all times. My body feels warmer. Finally I went in on Saturday. I still have a concussion, but they noticed I have a severe muscle spasm in my back causing this pain. The doctor said, “oh just get your man to massage your back with his elbow.” I joked and was like “so can you bring him home for deployment for that or....?” 😂 I get my first ever massage on Wednesday. I’m really hoping this changes things for me. I’m so physically and mentally tired. I want to go to the gym and lift but I don’t want to trigger my spasms anymore, because it’s truly debilitating. Really frustrated all together. It’s affecting my performance in school with staying awake and focused. Constant push backs, but I’m still focused on my diet and soon to getting back into the gym. Here comes all the guys trying to slide into my DMs to massage me 🙄 don’t even try it.
The real facts about carbs! 🍞
No demonizing, no bias, just science 🔬
Carbs do not make you fat🙅♂️
A lot of people have demonized carbs and claim that they make you “fat”. Yet, they overeat on ice cream and Oreos. Carbs themselves do NOT make you gain weight gain; overeating anything, whether proteins, carbs or fats, causes you to gain weight 🍩
A carb is not a carb 🙅♂️
IIFYMers have gone the other extreme and think that all carbs are created equal. Although they all break down into glucose; each source of carbohydrates contains a different micronutrient profile. They have different vitamins, minerals, fibre and phytochemical that are all very important to your health and performance 🏋️🏋️♀️
Insulin is not the driver of fat gain 🙅♂️
If you spike insulin at one point during the day, it will be lower at another. If you are in a deficit, you will still burn more fat throughout the day than you store… leading to weightloss. High sugar diets induce the same weight loss as low sugar diets in all studies when calories, protein and carbs are equated. If you don’t agreee… please try to find evidence that shows otherwise. I dare you 😉
In summary: carbs don’t make you fat... too many calories do. You can enjoy your carbs within your caloric needs 🍎
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I agree that Monday’s can be tough to get back on schedule especially when we’ve had an awesome fun filled weekend but always remember that everyday we wake up is an amazing gift from God - even our Monday’s - so make it count. ☀️
So, so, so true. 🙌🏻
#Repost @cartergood (@get_repost)
Here's a great post by @jmaxfitness talking about what REALLY matters for losing fat.
Don't let the percentages here confuse you. They're just to illustrate that, when it comes to losing fat, the most important piece of the fat loss puzzle is nutrition.
You see, a lot of people think it's all about cardio. They think it's about burning calories with HIIT, running, hiking, etc...
And don't get me wrong. Doing cardio and being active 🏃 is definitely better than sitting on your booty all day watching Netflix 📺.
But not paying attention to what you're putting into your body is fat loss suicide. It’s just setting yourself up for failure.
So if you want to lose fat optimally, then you NEED to make sure you're focused on your nutrition first. Next, you'll want to include some type of weight lifting or resistance training into your routine 🏋️. This will ensure you're building (or at least maintaining) muscle, and the weight you DO lose comes almost entirely from fat.
Once those are dialed in, then you can think about maybe adding some cardio to the mix.
Thanks again for the awesome post, @jmaxfitness !