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legs Workout 🙏🔥

>>>>>>>>> Credit: kelsgracefit

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KETO DIET FOR BEGINNERS: MEAL PLAN TO BURN FAT:

You will feel better, look better and have more energy for a longer period of time when you join the keto diet. This meal plan is a great starting point for those who want to lose weight or clean up their lifestyle. The ketogenic diet is a high-fat, moderate-protein, and low-carbohydrate plan that delivers many health benefits. You can use it as a permanent diet or intermittent meal plan to help you lose weight or manage your blood sugar levels.

STARTING A KETOGENIC DIET:

The first step to start a KETOGENIC diet is to determine if you are a candidate. You will have to have a reasonable body weight and body fat, a normal resting heart rate and blood pressure, no history of cardiovascular disease or type 2 diabetes, good liver function by the liver panel (AST, ALT) and ideally no family history of these conditions or any form of serious health problem that could affect your ability to eat an entire day's worth of meals at all hours throughout the day. Next, you will set up your calorie and macro budget. Ideally you should have a daily intake of around 25% protein, 35% fat and 45% carbs. If you have a little more flexibility in what you can eat then 25% protein, 40% fat, 30% carbs is a good starting point.

THE KEYWORD: KETOSIS :

Do you want to lose weight, but don't know how? Do you hate planning and measuring a meal plan for the next day? We have a solution for you! Ketosis is the natural metabolic process that turns your body into a fat burning machine.

THE BASICS OF KETO:

Whether you have just started out with keto, or you have been on a diet for a while and are coming back to it after a break, here are five basic things about keto that everyone should know about:

1) Ketogenic diet, also known as keto, is a low carb, high fat diet that many people use to lose weight.

2) Ketosis is the metabolic state of burning fat for energy and it can last between two to four weeks.

3) To enter ketosis, you must restrict your carb intake to 20 grams per day or less.

4) The main benefits include improved insulin sensitivity, increased fat burning and protection against metabolic diseases like diabetes and heart disease

5) Can be used by everyone from diabetics who want to improve their control over sugar levels

The diet is strictly low carb, or it won't work:

The diet is strictly low carb, or it won't work. It's why most people fail in the first couple of weeks and end up gaining more weight than they lost with no change in their body fat. And you can enjoy keto snacks

7-DAY KETO MEAL PLAN PDF:

The 7-Day Keto Meal Plan PDF is a downloadable list of keto recipes. The plan is flexible, you can customize it with the ingredients that you have at home. You can use them to make your own meal plan & try all these delicious recipes with our Quiz, so that you would know how many days each meal should be consumed in a week.

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Shoulder press

lateral raise

pull ups | lat pull down

Seated Row

Seated TRI extension

...........>>>Credit : @kirra_obrien

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What are the most effective methods for losing weight?

What are the most effective methods for losing weight?

Losing weight can be a difficult process, but there are several ways to improve your chances of success. Here are the top 7 strategies for losing weight:

1) Eat fewer calories and more nutrient-dense foods:

It's easy to reduce the number of calories you eat- all you have to do is be careful of the foods you choose. Choose nutrient-dense foods over empty calories like fried food, cakes, doughnuts and sugary beverages and sodas. Nuts and vegetables are also good sources of protein and fiber that can help you feel full when eating fewer calories. You should also avoid processed foods that contain lots of calories but little nutritional value. Always buy food in bulk if possible to avoid having extra packaging that holds more calories.

2) Increase physical activity:

Losing weight is a difficult task. Most people struggle with finding the time and motivation to follow a healthy diet. Fortunately, it's easy to increase physical activity without increasing effort. Walking is one of the most effective ways to stay healthy and lose weight. Plus, regular walking increases your blood pressure, strengthens your heart and keeps you healthy generally. Therefore, everyone should walk regularly to stay healthy and lose weight.

3) Reduce stress levels:

When you're under stress, your body releases adrenaline and other hormones. Your body then produces cortisol, which makes you feel hungry, weak and dizzy. Your body also produces endocannabinoids, which make you feel stressed out and high. These reactions make it hard for you to stay healthy and keep a healthy weight. However, there are ways to manage your stress that you can adopt as part of your daily life. You can also make temporary sacrifices for long-term results.

4) Get enough sleep:

One common hypothesis about the connection between weight and sleep involves how sleep affects appetite. While we often think of appetite as simply a matter of stomach grumbling, it’s actually controlled by neurotransmitters, which are chemical messengers that allow neurons (nerve cells) to communicate with one another.The neurotransmitters ghrelin and leptin are thought to be central to appetite. Ghrelin promotes hunger, and leptin contributes to feeling full. The body naturally increases and decreases the levels of these neurotransmitters throughout the day, signaling the need to consume calories

5) Drink plenty of water:

Sleep helps you burn calories by increasing your body's metabolism, while water helps flush out toxins and other impurities that can cause bloating and weight gain.

6) Follow a healthy meal plan:

A healthy meal plan is also key to maintaining a healthy weight because it ensures you're getting all the nutrients your body needs. You should also supplement your diet with vitamins and minerals if you're looking for an extra boost in energy or if you have specific dietary needs (like iron).

7) Supplement your diet with vitamins and minerals:

vitamins aid in weight loss is the effect of the vitamin on appetite. As nutrient levels begin to drop, the body will often start triggering the appetite to replenish the lost resources. By having healthy food or vitamins on hand, an individual can ensure nutrient levels stay balanced. Vitamins can also help keep food cravings in check.

With consistent effort, these strategies can help you reach your desired weight loss goals. Take this quiz to customize your diet Click here