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Repost from @cartergood . Healthy Fat Loss Carbs 🥔🔥 ——— Let's set the record straight. Right here, right meow 😼 ⠀ There is absolutely-positively ZERO reason to think white rice & white potatoes are unhealthy, fattening, or in any way “bad” for you. ⠀ A lot of the animosity towards 'em has to do with this lil' ole thing called the Glycemic Index (GI) 🤓📊... ⠀ For a hot minute, the thinking was that foods with a higher GI — meaning they spiked blood sugar more rapidly than low GI foods — were unhealthy. But(🍑) as more research has come out, it's become more and more evident that the GI of a particular food has little to do with its healthiness or likelihood to be stored as fat in the long-term ❌ ⠀ Plus, there are plenty of situations where "unhealthy" foods have a lower GI than "healthy" ones... ⠀ For example, regular soda has a lower GI than watermelon 😱🍉 ⠀ Does that mean soda is "healthier" than watermelon? Come on, now 😉 ⠀ Instead, what ACTUALLY matters for losing & gaining weight is... ⠀ You guessed it —> ✅ The number of calories you're consuming each day ⠀ Another thing to note is that each one of these carb sources has a unique nutritional profile. Brown rice, for example, may be higher in magnesium and potassium, but white rice has more calcium and folate. ⠀ The same is true for different nutrients in sweet 🍠 vs. white potatoes 🥔, too... ⠀ The Bottom Line is this👇 ⠀ Don't let anyone tell you brown rice or sweet potatoes are magically better for you than white rice or potatoes. Each is uniquely healthy, and what really matters is choosing the one YOU enjoy most. ⠀ Which makes Me curious... ⠀ Of the four, which two would you choose? 🤔 Let me know down below! ⠀ Personally, I could get down ‘n’ jiggy with any combo of the four. But if I had to choose, I'd go with sweet ‘taters & white rice 😋 — ⠀ #cartergood #weightloss #losingweight #carb #carbs #healthycarbs #lowcarb #keto #fatloss #weightlossfood #diet #dieting #dieter #highcarb #carbsarelife #carbsafterdark #countingcalories #carbsarefriends #healthyfood #nutriton #balanceddiet

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Repost from @musclemonsters 👑 The Deadlift (the king exercise?) . 🦍 It's no secret that the deadlift (when performed correctly) is one of the best exercises you can do for overall strength and muscle mass. . ❇️ What are the benefits? Here are a few: . 🔥Increased fat burning - Recruits the most muscles therefore helps build the most muscle and in turn will burn a shed load of body fat. . 🦒 Improved posture - Improves core stability and targets all the muscles responsible for good posture. . ✊🏼 Better grip strength - Your holding on to a shit load of weight with just your hands… enough said. . 🛠 Prevents injury by strengthening connective tissue around the joints involved. . 📌 It’s also pretty safe movement considering you can’t really get pinned under any weight. . #deadlift #sumodeadlift #powerlifting #deadliftparty

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Repost from @musclemonsters Build Your Own Fat loss Meal By @cartergood ——— A common struggle I hear from online clients and other random folks on the interwebz is finding the time (and desire) to cook... ⠀ So here's a super-simple meal template I like to use for whippin’ up quick, easy, healthy, and filling fat loss meals! ⠀ By now, you probably know weight loss is all about creating a calorie deficit ⚖️⬇️… ⠀ Your diet could consist entirely of chocolate cupcakes & Mountain Dew and you’d STILL lose weight so long as you’re eating few enough calories. ⠀ But just because you CAN lose fat eating junk doesn't mean you SHOULD... ⠀ See, there are other pieces to this "diet puzzle" — things like food quality, macronutrient ratios, micronutrient density, fiber content, satiety, and enjoyment — that have a role in creating a successful & sustainable fat loss nutrition plan. ⠀ I'm all for having flexibility with food 🍩☯️🍎… ⠀ But I ALSO value simplicity, which is why I like to keep things simple 80-90% of the time and use this meal template. ⠀ The only things I'll change are the specific carbs, protein, & veggies I’m in the mood for/have available. ⠀ Here are some examples: 💥 —> Lean Steak, Rice, Asparagus 💥 —> Chicken, Potatoes, Mixed Veggies 💥 —> Salmon, Quinoa, Steamed Broccoli 💥 —> Egg Whites, Red Potatoes, Onions & Peppers ⠀ When I use this template, I know without a doubt I'm getting plenty of protein, fiber, and micronutrients — all of which keep my tummy full & satisfied, and my body healthy & happy 😁👍 ⠀ Side Note📝: you’ll notice I don’t include fat sources directly. ⠀ Reason being, most folks end up getting enough fat from their protein sources, oils, sauces, etc. ⠀ You can definitely add some high-fat foods (nuts, whole eggs, avocado) to the mix. Just make sure you’re watching portions because the calories in high-fat foods can add up quick! #losingweight #diet #dieting #fatloss #fatlossfood #dietfood #dietmenu #leanprotein #lowcalorie #lowcalories #losingfat #healthymeals

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Repost from @sam_xceedfit 💥4 Training & Nutrition Tips for Ramadan . 🌙Had plenty of you ask for some Ramadan tips, so here you are. These apply to those who are fasting, if that wasn’t obvious anyway! . . 1️⃣Firstly, hydrating after the fast is key and normal water is your best bet. Just drinking high sugary juices or loads of coffee won’t have the same affect. If you’re training either before or after Iftar, adding some electrolytes into your water is a good idea too . . 2️⃣Having been in Dubai almost 4 years, I’m well aware that eating dates is how people break their fast. However, just like I would advise people to get some protein into a ‘normal’ breakfast, I would advise the same at Iftar. This is especially important if you’re are training before Iftar as you want to help your muscles repair. Secondly, breaking fast with protein will help regulate your blood sugar throughout the night and help you make smarter food choices. Something quick like protein shake/Greek yogurt/Laban etc. will be fine . . 3️⃣On the subject of training, realistically you won’t be breaking personal bests or getting shredded during Ramadan, so aim for maintenance of what you currently have. With my clients who are fasting, I manage their training volume so they do enough but still have plenty left. You don’t want to burn out 7 days into Ramadan! . . 4️⃣Lastly, try not to mindlessly eat. Many people put on weight during Ramadan due to the excessive eating. Look I get that gatherings revolve around food but calories still count remember. They don’t magically disappear because you were fasting! Spend time enjoying company of family and friends not just over indulging . . 🍞I will finish by saying, do your best. It’s 30 days after all and if something goes wrong, it won’t affect the rest of your life so don’t worry! You can get back to normal routine in a month . . ❓I hope this helps. Drop your questions below and Ramadan Kareem to you 😀 . . #losefat #losefatnotcurves #fatlossjourney #losinginches #bodycomposition #healthyandhappy #fitnesstips #gymnewbie #dietcoach #nutritioncoach #onlinecoaching #onlinefitnesscoach #fatlossgoals #ho

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Repost from @nutritional_factz FUN FACT OF THE DAY 🕶 . SERVING SIZE FOR A WHOLESOME MEAL ✋🏼✊🏼👐🏼 . What doesn't get measured doesn't get managed. I believe this concept applies to knowing how much food you're consuming. . For those who aren't keen on measuring/weighing your food or learning to count the amount of calories for your food, this is a quick hack to keep you on track. .  Simply ensure above portion is achieved during your main meals. Do note actual portion is relative to your hand size. . Lastly, suggested portion above is more suitable for individuals trying to maintain a healthy diet in the long run. Scale portion according to your fitness goals too! 👍🏼 . . . . . . . . . . . . . . . . . . . . #healthyfood #foodie #smoothiebowl #fruit#glutenfree #detox #healthylifestyle #healthy#slimmingworld #beforeandafter#weightlossjourney #balance #veganfood #vegan#bbg #transformation #eatclean #diet #nutrition#wholefoods #vegetarian #macros #snack#weightloss #fitfam #fitnessmotivation #plantbased#cauliflowerrice  #VeganLife #weight

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Repost from @mazerfitness 💥MACRONUTRIENT CHEAT SHEET!!!💥 - Nutrition, food choices and all of that stuff can be very confusing and that can overwhelm lots of people so they say SCREW THIS FITNESS THING. How many times have you said that to yourself? - That’s why I threw together this little graph of food choices. Protein, complex carbs, healthy fats and, while they’re not a macronutrient, I though adding in some tasty veggies would be handy for someone out there too! - I hope this post if helpful to you and of course, don’t forget to save it using that little bookmark button on the bottom right so you can get back to this post when you need. Alsooo, if you have a friend, who should see this, tag ‘em down below!! Helps me out a ton!! :) - Have a great day my friends. Don’t forget to not restrict yourself too much and create a real lifestyle that supports your fitness, not one that destroys it. I hope you got the point :) - Enjoy yourself, in moderation! - . . #weightloss #weightlossjourney #weightlossdiet #weightlossplan #diet #dieting #fatloss #fatlossjourney #nutrition #nutritiontips #nutritioncoach #fitness #fit #fitnessmotivation #fitnessjourney #dietplan #dietfood #dietstartsmonday #nutritionplan #caloriecounting #countingcalories #losingweight #howtoloseweight #highprotein #wholefoods #healthydiet #healthyweightloss #weightwatchers

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Repost from @fitnessft_ 🔥6 REASONS TO EAT YOUR EGGS🔥 # Eggs are a food where some people say they are good for you and some say they’re not. So what is it?🤔 # Here are some reasons why eggs are a great food choice to add to your diet!🍳 # Often people say eggs are not good for you because of their cholesterol level. 📊 # But there is a big difference between dietary cholesterol and blood cholesterol. 🥚 # Of course you need to decide for yourself if you want to eat them. But eggs are not necessarily bad for you! 😈 # Like if you agree 👍🏼 Any extra tips? Leave them down below 👇🏼 ⠀⠀ #Fitness #flexibledieting #iifym #diet #dieting #ifitfitsyourmacros #iifymgirls #lifestyle #health #weightloss #calories #cholesterol #eggs

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Repost from @mazerfitness Learning how to control hunger is a key factor in your nutrition! Learn to manipulate your meals in order to not be hungry and you’ll be golden for fat loss! - One of the keys to living the healthy, lean lifestyle is to manage your hunger. If you are trying to burn fat in a caloric deficit and eating in such a way that you feel hunger pangs all the time, you will likely not be successful in your efforts long -term. - Here are 9 science-backed ways to control your desire to eat. You’ll notice that many of them are foundational pillars of the sustainable fitness lifestyle such as centering meals around protein, eating lots of fruits and veggies, staying hydrated and enjoying other healthy low cal drinks, and resistance training, to name a few. Controlling hunger is never about skimping on food and starving yourself, but rather nourishing and fueling your body in a more intentional way. - You’ll find that as this kind of lifestyle becomes second nature to you, your hunger will naturally start to regulate itself more and more. - Hope you all are having a great start to the week💙, . . . . . #weightloss #weightlossjourney #weightlossdiet #weightlossplan #diet #dieting #fatloss #fatlossjourney #nutrition #nutritiontips #nutritioncoach #fitness #fit #fitnessmotivation #fitnessjourney #dietplan #dietfood #dietstartsmonday #nutritionplan #caloriecounting #countingcalories #losingweight #howtoloseweight #highprotein #wholefoods #healthydiet #healthyweightloss #weightwatchers

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Repost from @eat.fit.stay.healthy Trust your soul not only body. If you love what you do, you can more than you think. Just run. 🏃Type "YES" if you agree. - #run #running #runners #runner #runnersworld #runinninggirl #instarunners #runnersofinstagram #runningmotivation #runningtime #runnerspace #runitfast #runnerslife #runkeeper #runaddict #runlovers #runchat #runnercommunity #runhappy #stayfit #fit #fitness #fitnessaddict #fitspo #fitfam #fitlife #fitnessmotivation #instafit #workout #quotes

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Repost from @emily.m.spicer 1 Protein cookie vs 170g tub Fage, handful raspberries (~40g), a Kit Kat and 250ml glass of red 🍷 . - Just because you’re ‘into training’ or getting a handle on nutrition doesn’t mean you need to live off protein shakes, cookies and bars ❌ . . My detest for L&L cookies sneaky labelling continues.. who the heck puts 1 cookie in an individual wrapper BUT bases nutrition on HALF A COOKIE 🤷🏼‍♀️🤔. . IMO they’re not worth the cals, but I get it that there’s few dairy/egg/vegan protein ‘treats’ available but just keep an eye on labels 👀🤪 . . . . . #humpday#cookie#wine#redwine#caloriecounting#macroclique#chocolate#diet#dietfoods#dietplan#weightloss#weightlossfood#weightlossjourney#lowcal#lowcalorie#lowcarb#lowfat#lchf#hflc#healthyeating#goals#girlgains#fitfam#fitfamuk#iifym#inspo#irishfitfam#iifymgirls#balance credit: @healthy_little_lifter

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Repost from @mealkitt WEIGHT LOSS IS A WAR! Weight management is hard! But remember it’s not about winning a quick battle - it’s about winning the war. 🌍🤗 Change your mindset, build sustainable habits, be consistent and have fun doing it! If you use a quick fix weight loss plan, it will quickly fix weight back on - when you stop! Portion Control - Whatever Your Goal. #fatloss #instadiet #weightloss #weightlossjourney #weightlosstransformation #weightlossmotivation #fatburn #healthyeating #healthylifestyle #healthyrecipes #portioncontrol #foodprep #cleaneating #instafood #instaeat #foodforfuel #foodprep #recipe #foodblogger #cleaneating #determination #goal #healthyfood #mealplan #mealprepping #eatforabs #instafood #healthychoices #eatright

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Repost from @cartergood SIX HABITS OF SUCCESSFUL DIETERS ——— The sciency mumbo-jumbo behind losing fat is pretty straightforward when you sit down to think about it... ⠀ Structure your diet and exercise in a way that creates a consistent calorie deficit and BOOM! Weight Loss. ⠀ However, there’s a whale 🐳 of a difference between *knowing* how to lose weight and actually putting knowledge into practice... ⠀ And that's where most folks screw up big time. ⠀ Most people *know* the truth about losing weight... ⠀ They know they need to eat fewer calories ⚖️ They know they need to eat more whole foods 🍎🥗 They know they need to exercise more 🏋️‍♂️🏃‍♀️ ⠀ Problem is, none of those things are sexy or exciting. You know what is, though? ⠀ A “motha-flippin 28-Day Juice Fast!” ⠀ Oooo! Or a “60-Day Low-Carb, Low-Fat, Gluten-Free Apple Cider Vinegar Chugging Fast!” ⠀ Okay, might have made that one up. ⠀ But you get the point. When folks get motivated to lose weight, they want results right meow 😼, which often leads to making unrealistic, unsustainable, and ultimately failing changes to their diet & exercise plan... ⠀ The Successful Dieter is different ✅ ⠀ The successful dieter knows it’s not about speed or going to the extremes. Instead, it’s about having patience and creating habits that last forever. ⠀ Sure, they’re still focused on getting short-term results, but never at the expense of their long-term success. ⠀ There are lots of great habits to develop, but these six are by far some of the best. Reason being, they’re easy to implement and make dieting simpler. ⠀ And if there’s one thing I know to be true for losing weight, the simpler you can make your diet & exercise plan, the more likely you are to succeed 💪 ⠀ Do you know of any habits that could make this list? Let me know down below 👇 ——— ⠀ ⠀ ⠀ #cartergood #weightloss #weightlossjourney #weightlosssuccess #weightlosstips #weightlosscoach #dieting #losingweight #fitness #fitnessjourney #fitnesstips #dieter #fatloss #fatlossjourney #healthydiet #healthyweightloss #consistency #slowandsteady #patience #weightlosshelp #weightlosssupport #weightlossstruggle #habit #healt

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Repost from @caloriessuccess - Here is a great list of Juices that you can throw into your regimen where ever you see fit! - How many of you have tried some of these?! - #fruitjuice #juicing #juicer #naturalremedies #naturalworld #naturalweightloss

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Repost from @roballenfitness 💪🏼What’s in a muscle?💪🏼 . So we want our muscles to get bigger, right? (Sure, some of you don’t but this is still good info to have 😋) . In order to make them bigger, knowing what they are actually made of is super important. Im not talking about the cell structures here, I mean the real basic building blocks. I’ll save the more specific stuff for another post 🤓 . Water makes up 75% of lean muscle tissue. Makes sense because water is the majority of the rest of our body too. So maybe getting that 3-4 litres in a day isn’t such a bad idea after all 😉 . After that we have protein. 18 % is very significant. You’ve got to make sure you’re getting enough in your diet to satisfy the cellular demands . Rounding out the rest, we have fat, vitamins, minerals and some carbs, which all play their part in maintaining healthy muscle tissue. . Let me know if you have any questions at all 🧐 . . . #weightloss #fatloss #health #healthylifestyle #workout #fitness #dietplan #protein #exercise #summerbodygoals #nutrition #weightlossjourney #fitspiration #muscle #fatlossprogram #nutritiontips #fatlosstips #fitnessjourney #losefat #montrealfitness #fitnessmotivation #muscle #gymtime #strengthtraining #musclefood #shred #summerbody #musclemass

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Repost from @sam_xceedfit 🔥What are the Push & Pull Muscles by @sam_xceedfit 🔥 . . 🏋️‍♀️The other day I put up an example of how to split your training week depending on how many times you train. For the 5 day a week split, I suggested a push/pull twice, plus a circuit. There were a fair few of you confused by what push/pull meant, so in this infographic, I’ve explained just that 😀 . . 🏋️‍♀️The pushing muscles are the ones responsible for pushing exercises (sounds obvious, I know). These muscle groups are the chest, shoulders (lateral and medial delts, not rear), triceps quads and abs. Example pushing exercises are; squats, lunges, any chest pressing, shoulder presses, tricep exercises etc. . . 🏋️‍♀️The pulling muscles are the ones responsible for, yep you guessed it, pulling exercises. These muscles groups are all the back muscles, rear delts (back of shoulders), traps, hamstrings, glutes and biceps (and forearms). Example pulling exercises are; deadlift/RDL variations, rowing variations, hip thrusts, shrugs, face pulls and bicep curls . . 🏋️‍♀️The idea of training a push pull split, is that you’re able to train multiple days in a row without training the same muscle groups twice. Train push one day, as they are fatigued the next day, you can train pull, and so on . . ❓Yes, there will be some exercises that use both push and pull muscles (eg. Squats) just program them in and don’t get too caught up on it. Any questions please comment below and feel free to share this information 😀 . . . #muscledefinition #buildingmuscle #bodycomposition #musclegains #leaningout #womenthatlift #toneup #dietandexercise #getfitstayfit #toning #eatcleantrainhard #totalbodyworkout #trainingplan #personaltrainers #dubaifitfam #dubaifit #dubaipersonaltrainer #fitnessdubai #fitnessdxb #xceed #pushpull

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Repost from @fitnessft_ 🔥6 HEALTHY FAT SOURCES🔥 # Fats have gotten a bad reputation over the past years. But they actually can be very healthy for you! Here are some healthy sources!👇🏼 # You have different types of fat, trans, saturated and unsaturated fats. The difference is in their chemical structure. And they all have different health effects. 🤔 # Trans fats should be avoided as much as possible since they do not only have health benefits. They are also harmful to you!😅 # Saturated fats are a bit controversial, some say they are bad and some say there is nothing wrong with them. 🙅🏻‍♂️ # Unsaturated fats are the fats with health benefits. They can't be produced in the body (essential fats) and need to be taken in through the diet. 🍽 # You don't have to avoid saturated fats completely but it is better to focus on getting in enough unsaturated fats. Since these are the ones with health benefits!👌🏼 # Like if you agree 👍🏼 Any extra tips? Leave them down below 👇🏼 ⠀⠀ 📸 #Fitness #flexibledieting #iifym #diet #dieting #ifitfitsyourmacros #iifymgirls #lifestyle #health #weightloss #calories

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Repost from @marcusricefit My good friend @roballenfitness with a great clarification of some terms that can get thrown around a lot but aren’t necessarily known by everyone. He said👇🏽 - 🏋🏼‍♀️Gym Terminology🏋🏼‍♀️ . Comment a term that you don’t/didn’t know 😉 - it’s ok, we’ve all been there! . Have you ever overheard people at the gym talking and you have absolutely no idea what they are talking about? They’re throwing words around and it just doesn’t make any sense? (Especially in a Crossfit gym 😋) . Here are a few common things you’ll hear and what they mean. There are many many more but these are some basics . Feel free to ask below what other terms mean. I’d be happy to help you out! 🤗 . . . . #weightloss #fatloss #health #healthylifestyle #workout #fitness #fit #fitfam #gymlife #bodytransformation #exercise #summerbodygoals #nutrition #weightlossjourney #fitspiration #muscle #fatlossprogram #exercisetips #fatlosstips #fitnessjourney #losefat #montrealfitness #fitnessmotivation #workoutmotivation #gymtime #strengthtraining #gymlife #shred #summerbody