#weekly workout plan for women

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[gym-x-plus]

Train with me!❤️

SO excited to be doing 1:1 custom hormone & gut focused fitness/lifestyle coaching full time, this is my PASSION & DRIVE🔥

If you’re EVER feeling aimless.

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If you feel like you’d benefit from hormone balancing with my medical team and I.

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What about complete access to my app with ALL exercises demonstrated, cookbooks, full time care team to chat with, and endless guides?

If you know you’d blossom with PERSONALIZED workouts based around your schedule and goals.

If CUSTOM, diverse, delicious nutrition with your own weekly meal plan sounds like an absolute ball to ya...

Join me. Join my passion with me. Let me guide you and push you and motivate you and support you. I am yours!🥰

DM me and I’ll send you all the details and the options and tell you about my current sale!

📸Credit ig @peanutphysique

@passionphysique ❤️

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[weddingweightlossdreams]

Intro post

Just turned 26

Was in the community about 10 years ago (a veteran lol), recovered, now I'm back (pls no pro-recov comments)

If anyone has tips for people coming back to the community (relearning fasting habits etc.) pleaseeeee lmk I'm all ears

The Stats

5'4

SW: 170lb

CGW: 155lb

GW2: 140lb

UGW: 115lb

The Plan

Starting out 1200cal/day, but ideally under 900

Tracking calories in MFP (ol reliable lmao)

Need to find the best fasting tracker, any tips?

Intermittent Fasting schedule: eating allowed 1pm-8pm

Liquid fasting: water, broth, low-cal caffinated drinks

Metabolism day: 1500cal WHOLE FOODS ONLY

Weekly weigh-ins with body comp, MUST POST for accountability

ANY video games or (non-ed) social media time MUST be on the treadmill

The Schedule

Monday: Intermittent

Tuesday: Intermittent

Wednesday: Liquid Fast

Thursday: Intermittent

Friday: Intermittent

Saturday: Metabolism reset

Sunday: Liquid Fast

The Supplements

Magnesium Glycinate 400-600mg: aches, sleep, and 💩

L-methylfolate 1700mcg: energy, metabolism

Womens multi: nutrients, energy, metabolism

D3+K2: energy, immune, actual diagnosed deficiency lmao

Fish oil: doctor told me I had to

Calcium + Zinc: bone, immune

Iron: anemic babeyyy

B-complex: anemic babeyyy and also energy/metabolism

The Medicines

Klonopin 0.5mg 2x/day

Buspar 10mg 2x/day

Clonidine 0.2mg 1x/day (really want to get off this one, tapered down from 0.3-0.4mg recently and super proud of myself!)

Reallllly want to get my anxiety under control so that I can get back on a stimulant, I miss my vyvanse so much it made fasting soooo easy

The Reason

I'm engaged and want to actually feel beautiful on my wedding day. I want to be able to have kids and not have all this disgusting fat weighing me down so I can actually play with them. I want to be able to buy the clothes I love. I want to have the energy to work AND workout AND socialize. I've been there before and I WILL get there again!!!

[lenniharrisonsims]

Sooo I thought about just answering this and having fun thinking about what each cover would be like, but then thinking about it turned into too much fun, and I decided to actually just make the covers. It took over a week cause my computer is slow but I had fun so, I don't care that I'm posting late 😅

(Shout out to @bridgeportbritt who had the same idea and posted hers first😉 we love ❤)

I really enjoyed doing research into reach magazine's aesthetics, layouts, fonts, and types of poses their cover models usually do. It was a really interesting experiment and honestly would love to do something like this again.

Vogue: Ophelia

I feel like I'm always trying to find the balance between giving Ophelia a unique style that's entirely hers, and also keeping it somewhat aligned with the arbitrary "protocol" rules I have in my head for how royals should dress. So I let her be a true fashionista and rock the cover of Vogue 😉

Sports Illustrated: Kacie

Aside from the swimsuit covers that have ladies in bikinis, (which I feel like didn't really fit any of my characters) SI features current athletes in action in whatever field it is that they are professionals in. The only active athlete I have in my story is Countess Kacie, who is still a member of the Royal Ballet.

Time: Kat

This felt obvious. Time's Person of the Year issue is always talked about, and the British royals (who are heavy inspiration for my story) have been featured numerous times. So it felt like the obvious choice to put Kat, the Simsdom's first ever female ruler, and the Person of the Year.

People: Lulu & Leo

While People has a mix of uplifting and negative stories about the Royal Family, the majority were positive, and most featured "inside scoops" of their daily lives. There was one in particular that featured the Prince and Princess of Wales right after they had Princess Charlotte that talked about their "lovely little family" that I drew inspiration from here.

Forbes: Yue

Forbes "30 Under 30" is also a popular issue looked forward to every year, so I started there, and of course my mind immediately went to Yue, who's been innovating in the digital design space, and who won Creator of the Year in my story so.... I couldn't not put Yue on Forbes. It's where she belongs 😉

Women's Health: Megan

Megan felt like another obvious choice for Women's Health, because a lot of the articles featured on the covers were about healthy recipes, workout plans, and "how to lose weight fast!" and while I don't find that to be a particularly healthy mindset, I thought the best way to go about it would be to feature an actual Doctor. Megan is a pediatric surgeon, not a dietition, but she knows a thing or two about keeping your body healthy lol

Men's Health: Matt

For Men's Health, a lot of the cover models were older gentlemen, late 30s/40s and up, so instead of featuring one of the young guys in my story, I decided to use the Empire's Dad 😉😂 one of his in-game traits is athletic, and every time I open my game, he's working out or swimming, so I've just had in my head that when he's not on engagements for the Empire, he's in the gym, keeping his body fit lol.

Us Weekly: Ben & Taylor

Just like how People Magazine's covers about the Royals tended toward positive, Us Weekly's covers about Royals in particular more often than not tended toward the negative. So I decided to throw in a scandalous tabloid cover that discusses some definitely untrue rumors about Ben and Taylor. Or are they? 👀

Anyways, this was so much fun to do, thank you so much for including me in this ask. Genuinely this was a blast, and I'm really proud of my work 🥰

[susantaylor01]

How to Reduce Chest Fat?

To effectively remove chest fat, a combination of dietary changes, exercise, and lifestyle modifications is essential. This guide will explore the strategies that can help both men and women reduce chest fat, focusing on a holistic approach that promotes overall fat loss and muscle toning.

Chest fat can be particularly stubborn and is often influenced by various factors, including genetics, hormonal changes, and overall body fat percentage. In men, excess chest fat may manifest as "man boobs," a condition medically known as gynecomastia, which can be caused by hormonal imbalances, obesity, or certain medications. For women, chest fat can be linked to overall body fat and hormonal fluctuations, particularly during different life stages such as puberty, pregnancy, or menopause.

The Importance of a Caloric Deficit

The fundamental principle of losing fat, including chest fat, is to create a caloric deficit, meaning you burn more calories than you consume. This can be achieved through a combination of dietary adjustments and increased physical activity. 

1. Calculate Your Daily Caloric Needs: Start by determining your Basal Metabolic Rate (BMR) and total daily energy expenditure (TDEE). This will help you understand how many calories you need to maintain your current weight and how many you should consume to lose weight.

2. Aim for a Moderate Caloric Deficit: A deficit of 500 to 800 calories per day is generally recommended, which can lead to a safe weight loss of about 1 to 2 pounds per week. This gradual approach is more sustainable and healthier than drastic dieting.

 Dietary Changes

Adopting a balanced diet is crucial for fat loss. Here are some dietary strategies to help reduce chest fat:

Prioritise Whole Foods: Focus on whole, unprocessed foods such as fruits, vegetables, lean proteins, and whole grains. These foods are nutrient-dense and can help you feel full while consuming fewer calories.

Limit Sugars and Refined Carbs: Reduce your intake of sugary foods and drinks, as well as refined carbohydrates, which can lead to weight gain and increased fat storage.

Monitor Portion Sizes: Be mindful of portion sizes to avoid overeating. Using smaller plates and serving sizes can help control calorie intake.

Stay Hydrated: Drinking plenty of water can aid in weight loss by promoting satiety and reducing calorie intake.

Exercise Regimen

Incorporating both cardiovascular and strength training exercises is essential for losing chest fat and toning the chest area.

Cardiovascular Exercise

Regular cardio is effective for burning calories and promoting overall fat loss. Aim for at least 150 minutes of moderate-intensity cardio per week, which can include:

- Running or jogging

- Cycling

- Swimming

- High-Intensity Interval Training (HIIT)

- Jump rope or stair climbing

Strength Training

Building muscle in the chest area can help tone the muscles and improve the overall appearance of the chest. Effective exercises include:

Push-ups: A classic exercise that targets the chest, shoulders, and triceps. Variations like wide-grip push-ups can further engage the chest muscles.

Bench Press: Using a barbell or dumbbells, this exercise effectively targets the pectoral muscles.

Chest Fly: Performed with dumbbells, this exercise helps to isolate and strengthen the chest muscles.

Dips: Utilising parallel bars or sturdy chairs, dips can effectively work the chest and triceps.

Sample Weekly Workout Plan

Monday: 30 minutes of running + Push-ups (3 sets of 10-15 reps)

Tuesday: Strength training (Bench press and Chest fly, 3 sets of 10-12 reps each)

Wednesday: 30 minutes of cycling + Dips (3 sets of 8-12 reps)

Thursday: HIIT workout (20-30 minutes)

Friday: Rest or light activity (walking, yoga)

Saturday: 30 minutes of swimming + Strength training (focus on upper body)

Sunday: Rest or light activity

 Lifestyle Modifications

In addition to diet and exercise, consider the following lifestyle changes to support fat loss:

Get Enough Sleep: Aim for 7-9 hours of quality sleep per night, as inadequate sleep can disrupt hormones related to hunger and fat storage.

Manage Stress: High stress levels can lead to weight gain, particularly in the abdominal and chest areas. Incorporate stress-reducing activities such as meditation, yoga, or deep-breathing exercises.

Track Your Progress: Keeping a food journal or using a fitness app can help you stay accountable and monitor your caloric intake and exercise routines.

 Medical Considerations

If you find that diet and exercise are not yielding the desired results, or if you suspect that hormonal imbalances are contributing to chest fat, consult a healthcare professional. They can provide guidance tailored to your specific situation, including potential medical interventions if necessary.

Ancient “Mountain Tea” activates 24/7 fat-burning

Conclusion

Removing chest fat requires a multifaceted approach that combines a caloric deficit, healthy eating, regular exercise, and lifestyle modifications. By understanding the factors contributing to chest fat and implementing these strategies, you can achieve a healthier body composition and improve your overall well-being. Patience and consistency are key, as sustainable fat loss takes time and dedication.

[bostonlevin8]

online weight loss program for women Dubai

Are you living in Dubai and looking for an effective way to shed those extra pounds? Whether you're a man or a woman, Dubai offers some fantastic online weight loss programs tailored to meet your specific needs. Additionally, if you're interested in the keto diet, there are excellent online keto diet coaches in Dubai who can guide you through every step. In this post, we'll explore the top online weight loss programs for men and women in Dubai and highlight the benefits of working with an online keto diet coach.

Why Choose an Online Weight Loss Program in Dubai?

Living in a bustling city like Dubai can make it challenging to find the time for traditional weight loss programs. Here's why an online weight loss program might be the perfect solution:

Convenience: Access your program anytime, anywhere.

Personalization: Customized plans to suit your individual needs.

Support: Continuous support from coaches and a community of peers.

Flexibility: Fit workouts and meal plans into your busy schedule.

Cost-Effective: Often more affordable than in-person programs.

Online Weight Loss Programs for Men in Dubai

Men have unique weight loss needs that require specialized programs. Here are some top options available online in Dubai:

1. Customized Fitness Plans

Strength Training: Focus on building muscle while losing fat.

Cardio Workouts: Tailored to improve endurance and burn calories.

Flexibility Exercises: Enhance overall mobility and prevent injuries.

2. Nutritional Guidance

Balanced Diet Plans: Incorporate a variety of foods for optimal health.

Macro Tracking: Keep an eye on protein, carbs, and fats.

Supplement Advice: Learn about beneficial supplements to enhance performance.

3. Behavioral Coaching

Goal Setting: Define and track your weight loss goals.

Motivational Support: Regular check-ins to keep you motivated.

Stress Management: Techniques to handle stress and avoid emotional eating.

4. Progress Tracking

Regular Assessments: Monitor your progress with weekly check-ins.

Fitness Apps: Use apps to log workouts and meals.

Community Support: Join online groups for motivation and tips.

Women also have specific weight loss needs, and Dubai offers excellent online programs designed just for them:

1. Personalized Diet Plans

Calorie-Controlled Diets: Tailored to your specific calorie needs.

Hormonal Balance: Diet plans that consider hormonal changes.

Plant-Based Options: For those who prefer vegetarian or vegan diets.

2. Exercise Routines

Strength Training: Build lean muscle mass.

HIIT Workouts: High-intensity interval training for maximum calorie burn.

Yoga and Pilates: Improve flexibility and reduce stress.

3. Holistic Approach

Mindfulness Practices: Incorporate meditation and mindfulness.

Sleep Hygiene: Tips for improving sleep quality.

Self-Care: Emphasis on overall well-being.

4. Community and Support

Online Forums: Connect with other women on the same journey.

Regular Webinars: Learn from experts through online sessions.

24/7 Access to Coaches: Get help whenever you need it.

The keto diet has gained popularity for its effectiveness in weight loss and health benefits. Here’s how an online keto diet coach in Dubai can help you succeed:

1. Personalized Keto Plans

Macronutrient Breakdown: Get the right balance of fats, proteins, and carbs.

Meal Planning: Delicious and easy-to-make keto recipes.

Grocery Lists: Simplified shopping to keep you on track.

2. Education and Resources

Keto Basics: Learn the fundamentals of the keto diet.

Advanced Strategies: Tips for overcoming plateaus and optimizing results.

Recipe Ideas: Access to a variety of keto-friendly recipes.

3. Continuous Support

Regular Check-Ins: Monitor your progress and adjust plans as needed.

Community Groups: Join other keto dieters for motivation and support.

Troubleshooting: Get help with common issues like keto flu and cravings.

4. Health Monitoring

Ketone Testing: Learn how to test and interpret ketone levels.

Nutritional Advice: Ensure you're getting all necessary nutrients.

Exercise Guidance: Integrate effective workouts with your keto lifestyle.

Tips for Choosing the Right Online Weight Loss Program in Dubai

When selecting an online weight loss program, consider the following tips to ensure it meets your needs:

Credibility: Choose programs and coaches with good reputations and verified credentials.

Customization: Look for programs that offer personalized plans.

Support System: Ensure there’s a robust support system, including access to coaches and a community.

Flexibility: The program should fit into your lifestyle and schedule.

Results-Driven: Check for programs with proven success stories and testimonials.

Benefits of an Online Weight Loss Program

Joining an online weight loss program offers numerous benefits:

Accessibility: No matter where you are in Dubai, you can access your program.

Affordability: Online programs are often more budget-friendly.

Expert Guidance: Benefit from the expertise of top coaches and nutritionists.

Privacy: Work towards your goals in the comfort of your home.

Motivation: Continuous support and motivation help keep you on track.

Conclusion

Embarking on a weight loss journey can be daunting, but with the right online program, you can achieve your goals efficiently and sustainably. Whether you're a man or woman living in Dubai, or interested in the keto diet, there’s an online weight loss program tailored just for you. Embrace the convenience, personalization, and support these programs offer, and take the first step towards a healthier, fitter you.

Start your journey today by exploring the best online weight loss programs and keto diet coaches in Dubai. Your future self will thank you!

[eazy-group]

Denise lost 46 pounds

New Post has been published on https://eazydiet.net/denise-lost-46-pounds-3/

Denise lost 46 pounds

Transformation of the Day: Denise lost 46 pounds. The unhealthy habits that she learned while growing up led to years of battling her weight and, eventually, a health scare. With trial and error, she figured out what eating style works for her and committed to working out.

Social Media: Instagram: @love_child_3 TikTok: sunshines sweet kreations 

What was your motivation? What inspired you to keep going, even when you wanted to give up Mostly, family history motivated me. My mom lived a very unhealthy lifestyle. I had always been at least one of the smaller ones in my household growing up and family. As an adult I began to follow some of the same patterns, not gaining much weight, until one day I did. That was my battle for many years after that. 

I went in for a check-up, and my cholesterol levels were spiked. (never had health issues before this) so that was a scare for me. I felt unhealthy carrying all that weight.

How did you change your eating habits? The doctor’s visit was a scare, so I started trying different food options: Vegan diet, pescatarian diet, etc. I stopped eating fast food, sugars, etc., and went cold turkey. 

I’ve been following JJ Smith’s green smoothie plan. I now do intermittent fasting as a part of my lifestyle. 

What is your workout routine? I started by working out with a trainer three days a week. After that, I started training myself 5-6 days a week; I weight train and do cardio two times weekly.

How often did you work out? I work out 5-6 days a week.

What was your starting weight? What is your current weight? I started my journey at 215 pounds before changing my eating habits. I dropped down to 180 pounds. 

Six months into my committed journey, I weighed 185 pounds. My current weight is 169 pounds (It’s not my goal weight. I’m still on this journey with 12 pounds more to go.)

What is your height? I’m 5’2″

Is weight loss surgery part of your journey? Absolutely not. I lost weight naturally. However, I’m not against surgery at all (do whatever works best for you).

When did you start your journey? How long did your transformation take? My journey has been on and off for the last five years. I’ve been totally committed for six months now.  

What is the biggest lesson you’ve learned so far? I learned to fall out of love with food. My body is my temple. You are what you eat.

What advice do you have for women who want to lose weight? You have to take care of yourself. You only have one life. Live it to the fullest, being the best version of yourself.

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"The Busy Girl's Guide for Staying Fit and Eating Right When It's Just Impossible"

It is common for working women today to have a hectic lifestyle, with professional responsibilities, children, and new challenges often making it difficult to maintain a regular fitness routine and healthy lifestyle. However, taking care of oneself, especially regarding health and fitness, can provide increased energy, stamina, and endurance to tackle work and life more efficiently. Even in busy and productive lives, women can prioritize healthy dietary choices with persistence and determination by following some essential tips. Here's a guide for staying fit, even with a busy schedule. Get organizational To ensure you can prioritize your health and fitness goals, it's essential to treat your workouts and meals with the same level of importance as your other commitments. Setting aside specific times for your workouts and meals is a good idea, just like scheduling meetings and appointments. This allows you to plan your day around these activities, ensuring you can stay on track with your fitness goals. Identify the best days and times for your workouts to create a weekly plan. Once you've established your workout schedule, set an alarm for the day before to remind you of your upcoming session. This will help ensure you're mentally prepared and have all the necessary gear and equipment ready. In addition to planning your workouts, it's also essential to prioritize your meals. Prepare healthy and easy meals for work the night before so you're not tempted to skip meals or opt for unhealthy options when you're short on time. Planning your meals will make you more likely to make healthy daily choices. Treating your workouts and meals as regular commitments will allow you to manage your schedule more effectively, even when you have a lot going on. Not only will this help you stay on track with your fitness goals, but it will also help you feel more energized and focused throughout the day. It is crucial to keep yourself hydrated by drinking plenty of water. It's crucial to be aware of the beverages you consume during work hours if you want to maintain your fitness goals. Although coffee or tea can provide a quick caffeine boost, drinking these beverages can adversely affect your overall health and fitness. Drinking adequate water throughout the day, ideally, at least eight glasses is essential to help keep your body hydrated and flush out toxins. Water also plays an essential role in regulating your appetite and preventing unnecessary cravings between meals. Keeping yourself well-hydrated makes you less likely to reach for sugary or high-calorie drinks that can derail your fitness goals. Therefore, it's recommended that you keep a water bottle at your desk or within reach. On the other hand, sugary drinks often contain a significant amount of calories and can contribute to weight gain and other adverse health effects. Therefore, avoiding sugary drinks and opting for water is best. Drinking enough water daily is essential to maintain your body's functions and overall health, and it's a simple yet effective way to stay fit while at work. "Make positive changes to your diet." Making time for healthy meals can be challenging when you have a busy schedule. However, it's crucial to prioritize proper nutrition to maintain energy levels and stamina throughout the day. Skipping meals or resorting to junk food can lead to lethargy, poor concentration, and other health issues in the long run. To ensure you get your body's nutrients, consider ordering fresh and pre-made fitness meals from a service like My Fitness Kitchen. These meals provide a balanced combination of healthy proteins, carbohydrates, and other essential nutrients to help you power through your day. With these pre-made meals, you can always have a protein-rich meal wherever you go. Consuming healthy proteins and slow-absorption carbohydrates is essential to keep your energy levels stable throughout the day. Good sources of proteins include fish, chicken, lean beef, eggs, or plant-based options like beans, chickpeas, or tofu. Regarding carbohydrates, aim for whole grains like brown rice, quinoa, or oatmeal, which provide sustained energy and keep you full longer. Furthermore, it's equally important to be aware of what you're eating and when you're eating it. Try to avoid skipping meals and work on improving your eating habits by planning your meals. Choose slow-absorption carbohydrates like the ones mentioned above, and steer clear of packaged and fast food, which are often high in sugar, salt, and unhealthy fats. Taking care of your nutrition is essential to maintain energy and stamina throughout the day. Consider ordering fresh and pre-made fitness meals to ensure you get the nutrients your body needs, and focus on consuming healthy proteins and slow-absorption carbohydrates. You can improve your overall health and well-being by changing your eating habits. It is crucial never to skip breakfast. Breakfast is the day's most important meal, providing essential nutrients and energy to start your day strong. A healthy breakfast can set the tone for healthy daily food choices, and skipping breakfast can lead to overeating and unhealthy snacking later in the day. If you're short on time, plenty of quick and healthy breakfast options are available. For example, a nutritious smoothie can be made with banana, spinach, blueberries, and yogurt, or a bowl of oatmeal topped with raisins and nuts can be satisfying and healthy. Eating a proper breakfast can prepare your body for a busy day by boosting your metabolism, improving brain function, and enhancing your mood. It can also help prevent overeating at later meals and improve overall health and well-being. To promote a healthy start to your day, try squeezing a fresh lemon into warm water as soon as you wake up before breakfast. This can help hydrate your body and improve digestion, among other benefits. Be in constant motion and stay active. Read the full article

[hebasalaheid01]

Kuwaiti group workouts Online

Discover the ultimate online fitness experience in Kuwait, Dubai, and Egypt. Access personalized nutrition plans, expert personal trainers, and wellness retreats for women. Join our fitness challenges and achieve a healthier lifestyle today.Kuwaiti group workouts Online

About Company:-

Kernow Furniture - huge online store based in Cornwall for vintage, retro & antique furniture, gifts & home accessories and quirky Christmas presents. Viewing is by appointment - if you'd like to come and have a look please call us on +44 01209 316220 or send us a message here. We specialise in good quality 19th and 20th century furniture & have 100s of items for your home and garden in stock now.

We really believe in the design appeal, quality and longevity of the products we sell and not only that they offer great value for money compared to buying new but have a reduced carbon footprint. We have a weekly collection of large items all of which are securely packaged with recycled and recyclable materials and delivery across England & Wales takes 5-10 working days from time of order.

Please subscribe to our newsletter by entering your email address at the bottom of the page for frequent updates and discount codes. We won't pass on your email address to anyone else. If you are unsure whether a particular item qualifies for delivery to your area then please email us your address for a quote. We buy furniture from private individuals. If you are considering selling an item you think we might be interested in then please Contact Us.

Click Here For More Info:- https://kernowfurniture.co.uk/

Location:- Penhalvean Pottery, Redruth, Cornwall, TR16 6TQ, UK

Social Media Profile Links:-

[old-school-new-body-review2023]

Old School New Body PDF Download by Steve & Becky Holman

Obesity has become a common trait among the middle-aged. Statistics by the CDC show that between the ages of 39 – 59, more than 40% of persons are obese. Most people will try to avoid owning up to that fact, but at this age, we’re all a bit out of shape and have started looking old! If you’re already in your 40s but can’t balance your weight, it can create several health issues such as joint pain, diabetes, hypertension, and many others. But now, you need not be worried about your fitness issues, you can have a readymade guide to help you overcome your obesity and make you feel younger again through minimal equipment. There are many fitness programs in the market nowadays. Choosing the right program is essential to get the desired shape without difficulty. Old School New Body is a fitness guide that helps you lose fat and improve your body shape in a few weeks. Old School New Body is perfectly suitable for both the fitness beginner and the experienced one.

Old School New Body, is a training system that is directed towards getting a healthier body mass and slowed aging. It is based on the principle that real efficiency lies in short, hard sessions of exercise rather than longer workout sessions. The product's author worked as editor-in-chief at Ironman magazine, allowing him to peer into the anti-aging experts' secret routines. It made it easy for Steve and Becky Holman to pick many tips, tricks, and strategies to reverse the aging process. Steve Holman has trained with the best fitness trainee in the world for over thirty years. It comes with all the workout and exercise routines you could ask for, along with nutritional information to help you follow a proper diet. The basic principle behind the exercises is to use moderate weight to achieve a resistance focused or high fatigue workout. Using moderate weights while exercising produces less joint stress and is especially beneficial for persons over 40. In addition to the exercise, the program also includes some very detailed but easy to follow nutrition guidelines.

After hitting the fortieth body, most people experience rapid aging. Science shows that cellular health declines sharply without proper exercise and nutrients, leading to numerous health concerns, including obesity. Most people normalize age-related health issues. However, researchers claim that you can enjoy optimal health regardless of age if you eat healthily, sleep well, hydrate, and work out at least 90 minutes weekly. It offers a comprehensive package that includes workout regimens, meal plans, and general information to help you achieve your fitness goals. In addition to the core program, which is the foundation of the system, you’ll also receive the F4X Quick Start Guide. This program not only teaches techniques to lose weight and transform your physique, but it also helps you to regain your health and rejuvenate your body. This protocol offers a clear-cut blend of work-out routines, on which you will need to spend only 90 minutes a week in order to transform your physique. The unique F4X workout method is a proven method to make you look and feel younger, while sculpting a head-turning physique with just 90 minutes per week.  The techniques used in F4X are the exact same techniques used by Steve and Becky to get in the best shape of their lives in their 50’s. Following “Old School New Body” and the “F4X guide” will work for men and women of all ages, but they are specifically designed to help people in their 30’s, 40’s, 50’s, 60’s and older. You’ll also get four additional bonus guides and reports covering various topics related to health and wellness.

Click here to visit the Old School New Body official website.

[fitnessninefit]

Workout for a Beach Body Workouts Speedy and Effortless Exercises | Physique that Gets Attention

Best Beachbody Workouts summer body workout program will spark the results you want just in time for bikini season for Women. Home Dumbbell Workout effective beach body workout Plan continues to revolutionize the fitness industry by also striving to tackle the issue of time for people with busy schedules.

[health512]

Physical Fitness for Beginners: Your Guide to Starting Your Fitness Journey

You most welcome to the of physical fitness! If you are a new seeking to start on a path of increased health and well-being, you've come to the perfect spot.we are In this blog article, walk you through crucial advice and actions to starting your physical fitness journey. Whether you're hoping to reduce a few pounds, grow muscle, or just lead a more active lifestyle, we've provide you more information.

The Importance of Physical Fitness

Cornerstone of Physical activity is the  attaining a  healthy and fit lifestyle. daily exercise helps to improve your lungs and heart, stimulate metabolism, regulate weight, and lower the risk of chronic illnesses. Moreover, exercise has a tremendous influence on mental health,  and anxiety ,increasing improved mood and owering stress. Regular exercise and physical activity not only aid in weight control but also support a healthy heart,  As a novice, it's crucial to start with exercises that match your fitness level and progressively graduate to more strenuous routines.

Setting Your Fitness Goals

As you commence on your fitness journey, it's vital to create reasonable and attainable objectives. Start by establishing your goals - whether it's decreasing weight, gaining muscle, enhancing flexibility, or just boosting general fitness, The first step towards a successful fitness journey is defining clear and realistic objectives. Start by establishing your goals whether it's decreasing weight, gaining muscle, enhancing flexibility, or just boosting general fitness, what you want to achieve take some time to identify. Do you intend to develop endurance, flexibility, or strength? Establishing your goals will give your training regimen meaning and direction.Establishing specific objectives helps keep you motivated and focused throughout your workout regimen.

Designing Your Physical Fitness Routine

As a novice, it's vital to establish a workout regimen that meets your requirements and objectives. Start carefully and gradually raise the intensity of your exercises to prevent overexertion. Aim for a balance of aerobic, strength training, and flexibility activities to build a well-rounded fitness regimen. Listen to your body and allow for rest and recuperation days to minimize burnout and injury.

1. Choosing the Right Exercise

As a novice, it's crucial to start with workouts that suit your fitness level. Low-impact sports like walking, swimming, or cycling may be easy on your body while yet giving excellent health advantages.

2. Creating a Weekly Plan fitness

Consistency is crucial to growth. Plan your routines for the week ahead, giving separate days for cardio, weight training, and recuperation. This manner, you may construct a balanced schedule that provides each muscle group adequate time to recuperate. More click post

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How to reduce chest fat?

To effectively remove chest fat, a combination of dietary changes, exercise, and lifestyle modifications is essential. This guide will explore the strategies that can help both men and women reduce chest fat, focusing on a holistic approach that promotes overall fat loss and muscle toning.

Chest fat can be particularly stubborn and is often influenced by various factors, including genetics, hormonal changes, and overall body fat percentage. In men, excess chest fat may manifest as "man boobs," a condition medically known as gynecomastia, which can be caused by hormonal imbalances, obesity, or certain medications. For women, chest fat can be linked to overall body fat and hormonal fluctuations, particularly during different life stages such as puberty, pregnancy, or menopause.

The Importance of a Caloric Deficit

The fundamental principle of losing fat, including chest fat, is to create a caloric deficit, meaning you burn more calories than you consume. This can be achieved through a combination of dietary adjustments and increased physical activity. 

1. Calculate Your Daily Caloric Needs: Start by determining your Basal Metabolic Rate (BMR) and total daily energy expenditure (TDEE). This will help you understand how many calories you need to maintain your current weight and how many you should consume to lose weight.

2. Aim for a Moderate Caloric Deficit: A deficit of 500 to 800 calories per day is generally recommended, which can lead to a safe weight loss of about 1 to 2 pounds per week. This gradual approach is more sustainable and healthier than drastic dieting.

 Dietary Changes

Adopting a balanced diet is crucial for fat loss. Here are some dietary strategies to help reduce chest fat:

Prioritise Whole Foods: Focus on whole, unprocessed foods such as fruits, vegetables, lean proteins, and whole grains. These foods are nutrient-dense and can help you feel full while consuming fewer calories.

Limit Sugars and Refined Carbs: Reduce your intake of sugary foods and drinks, as well as refined carbohydrates, which can lead to weight gain and increased fat storage.

Monitor Portion Sizes: Be mindful of portion sizes to avoid overeating. Using smaller plates and serving sizes can help control calorie intake.

Stay Hydrated: Drinking plenty of water can aid in weight loss by promoting satiety and reducing calorie intake.

Exercise Regimen

Incorporating both cardiovascular and strength training exercises is essential for losing chest fat and toning the chest area.

Cardiovascular Exercise

Regular cardio is effective for burning calories and promoting overall fat loss. Aim for at least 150 minutes of moderate-intensity cardio per week, which can include:

- Running or jogging

- Cycling

- Swimming

- High-Intensity Interval Training (HIIT)

- Jump rope or stair climbing

Strength Training

Building muscle in the chest area can help tone the muscles and improve the overall appearance of the chest. Effective exercises include:

Push-ups: A classic exercise that targets the chest, shoulders, and triceps. Variations like wide-grip push-ups can further engage the chest muscles.

Bench Press: Using a barbell or dumbbells, this exercise effectively targets the pectoral muscles.

Chest Fly: Performed with dumbbells, this exercise helps to isolate and strengthen the chest muscles.

Dips: Utilising parallel bars or sturdy chairs, dips can effectively work the chest and triceps.

Sample Weekly Workout Plan

Monday: 30 minutes of running + Push-ups (3 sets of 10-15 reps)

Tuesday: Strength training (Bench press and Chest fly, 3 sets of 10-12 reps each)

Wednesday: 30 minutes of cycling + Dips (3 sets of 8-12 reps)

Thursday: HIIT workout (20-30 minutes)

Friday: Rest or light activity (walking, yoga)

Saturday: 30 minutes of swimming + Strength training (focus on upper body)

Sunday: Rest or light activity

 Lifestyle Modifications

In addition to diet and exercise, consider the following lifestyle changes to support fat loss:

Get Enough Sleep: Aim for 7-9 hours of quality sleep per night, as inadequate sleep can disrupt hormones related to hunger and fat storage.

Manage Stress: High stress levels can lead to weight gain, particularly in the abdominal and chest areas. Incorporate stress-reducing activities such as meditation, yoga, or deep-breathing exercises.

Track Your Progress: Keeping a food journal or using a fitness app can help you stay accountable and monitor your caloric intake and exercise routines.

 Medical Considerations

If you find that diet and exercise are not yielding the desired results, or if you suspect that hormonal imbalances are contributing to chest fat, consult a healthcare professional. They can provide guidance tailored to your specific situation, including potential medical interventions if necessary.

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Conclusion

Removing chest fat requires a multifaceted approach that combines a caloric deficit, healthy eating, regular exercise, and lifestyle modifications. By understanding the factors contributing to chest fat and implementing these strategies, you can achieve a healthier body composition and improve your overall well-being. Patience and consistency are key, as sustainable fat loss takes time and dedication.

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Workout Session in The Gym Demands Quality And Flexible Outfits

Following a workout plan on a daily or weekly basis won’t be result-oriented if the clothing outfits you are wearing neither have a breathable fabric nor dry the sweat and moisture quickly. This guest post makes the scenario more interesting by explaining the aspects Workout Outfits For Women promises to supply to customers in all seasons. 

Click here to read more: https://newshubfeed.com/lifestyle/workout-session-in-the-gym-demands-quality-and-flexible-outfits

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affordable online weight loss coach USA

Are you living in Dubai and looking for an effective way to shed those extra pounds? Whether you're a man or a woman, Dubai offers some fantastic online weight loss programs tailored to meet your specific needs. Additionally, if you're interested in the keto diet, there are excellent online keto diet coaches in Dubai who can guide you through every step. In this post, we'll explore the top online weight loss programs for men and women in Dubai and highlight the benefits of working with an online keto diet coach.

Why Choose an Online Weight Loss Program in Dubai?

Living in a bustling city like Dubai can make it challenging to find the time for traditional weight loss programs. Here's why an online weight loss program might be the perfect solution:

Convenience: Access your program anytime, anywhere.

Personalization: Customized plans to suit your individual needs.

Support: Continuous support from coaches and a community of peers.

Flexibility: Fit workouts and meal plans into your busy schedule.

Cost-Effective: Often more affordable than in-person programs.

Online Weight Loss Programs for Men in Dubai

Men have unique weight loss needs that require specialized programs. Here are some top options available online in Dubai:

1. Customized Fitness Plans

Strength Training: Focus on building muscle while losing fat.

Cardio Workouts: Tailored to improve endurance and burn calories.

Flexibility Exercises: Enhance overall mobility and prevent injuries.

2. Nutritional Guidance

Balanced Diet Plans: Incorporate a variety of foods for optimal health.

Macro Tracking: Keep an eye on protein, carbs, and fats.

Supplement Advice: Learn about beneficial supplements to enhance performance.

3. Behavioral Coaching

Goal Setting: Define and track your weight loss goals.

Motivational Support: Regular check-ins to keep you motivated.

Stress Management: Techniques to handle stress and avoid emotional eating.

4. Progress Tracking

Regular Assessments: Monitor your progress with weekly check-ins.

Fitness Apps: Use apps to log workouts and meals.

Community Support: Join online groups for motivation and tips.

Online Weight Loss Programs for Women in Dubai

Women also have specific weight loss needs, and Dubai offers excellent online programs designed just for them:

1. Personalized Diet Plans

Calorie-Controlled Diets: Tailored to your specific calorie needs.

Hormonal Balance: Diet plans that consider hormonal changes.

Plant-Based Options: For those who prefer vegetarian or vegan diets.

2. Exercise Routines

Strength Training: Build lean muscle mass.

HIIT Workouts: High-intensity interval training for maximum calorie burn.

Yoga and Pilates: Improve flexibility and reduce stress.

3. Holistic Approach

Mindfulness Practices: Incorporate meditation and mindfulness.

Sleep Hygiene: Tips for improving sleep quality.

Self-Care: Emphasis on overall well-being.

4. Community and Support

Online Forums: Connect with other women on the same journey.

Regular Webinars: Learn from experts through online sessions.

24/7 Access to Coaches: Get help whenever you need it.

Online Keto Diet Coach in Dubai

The keto diet has gained popularity for its effectiveness in weight loss and health benefits. Here’s how an online keto diet coach in Dubai can help you succeed:

1. Personalized Keto Plans

Macronutrient Breakdown: Get the right balance of fats, proteins, and carbs.

Meal Planning: Delicious and easy-to-make keto recipes.

Grocery Lists: Simplified shopping to keep you on track.

2. Education and Resources

Keto Basics: Learn the fundamentals of the keto diet.

Advanced Strategies: Tips for overcoming plateaus and optimizing results.

Recipe Ideas: Access to a variety of keto-friendly recipes.

3. Continuous Support

Regular Check-Ins: Monitor your progress and adjust plans as needed.

Community Groups: Join other keto dieters for motivation and support.

Troubleshooting: Get help with common issues like keto flu and cravings.

4. Health Monitoring

Ketone Testing: Learn how to test and interpret ketone levels.

Nutritional Advice: Ensure you're getting all necessary nutrients.

Exercise Guidance: Integrate effective workouts with your keto lifestyle.

Tips for Choosing the Right Online Weight Loss Program in Dubai

When selecting an online weight loss program, consider the following tips to ensure it meets your needs:

Credibility: Choose programs and coaches with good reputations and verified credentials.

Customization: Look for programs that offer personalized plans.

Support System: Ensure there’s a robust support system, including access to coaches and a community.

Flexibility: The program should fit into your lifestyle and schedule.

Results-Driven: Check for programs with proven success stories and testimonials.

Benefits of an Online Weight Loss Program

Joining an online weight loss program offers numerous benefits:

Accessibility: No matter where you are in Dubai, you can access your program.

Affordability: Online programs are often more budget-friendly.

Expert Guidance: Benefit from the expertise of top coaches and nutritionists.

Privacy: Work towards your goals in the comfort of your home.

Motivation: Continuous support and motivation help keep you on track.

Conclusion

Embarking on a weight loss journey can be daunting, but with the right online program, you can achieve your goals efficiently and sustainably. Whether you're a man or woman living in Dubai, or interested in the keto diet, there’s an online weight loss program tailored just for you. Embrace the convenience, personalization, and support these programs offer, and take the first step towards a healthier, fitter you.

Start your journey today by exploring the best online weight loss programs and keto diet coaches in Dubai. Your future self will thank you!

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Denise lost 46 pounds

New Post has been published on https://eazydiet.net/denise-lost-46-pounds-2/

Denise lost 46 pounds

Transformation of the Day: Denise lost 46 pounds. The unhealthy habits that she learned while growing up led to years of battling her weight and, eventually, a health scare. With trial and error, she figured out what eating style works for her and committed to working out.

Social Media: Instagram: @love_child_3 TikTok: sunshines sweet kreations 

What was your motivation? What inspired you to keep going, even when you wanted to give up Mostly, family history motivated me. My mom lived a very unhealthy lifestyle. I had always been at least one of the smaller ones in my household growing up and family. As an adult I began to follow some of the same patterns, not gaining much weight, until one day I did. That was my battle for many years after that. 

I went in for a check-up, and my cholesterol levels were spiked. (never had health issues before this) so that was a scare for me. I felt unhealthy carrying all that weight.

How did you change your eating habits? The doctor’s visit was a scare, so I started trying different food options: Vegan diet, pescatarian diet, etc. I stopped eating fast food, sugars, etc., and went cold turkey. 

I’ve been following JJ Smith’s green smoothie plan. I now do intermittent fasting as a part of my lifestyle. 

What is your workout routine? I started by working out with a trainer three days a week. After that, I started training myself 5-6 days a week; I weight train and do cardio two times weekly.

How often did you work out? I work out 5-6 days a week.

What was your starting weight? What is your current weight? I started my journey at 215 pounds before changing my eating habits. I dropped down to 180 pounds. 

Six months into my committed journey, I weighed 185 pounds. My current weight is 169 pounds (It’s not my goal weight. I’m still on this journey with 12 pounds more to go.)

What is your height? I’m 5’2″

Is weight loss surgery part of your journey? Absolutely not. I lost weight naturally. However, I’m not against surgery at all (do whatever works best for you).

When did you start your journey? How long did your transformation take? My journey has been on and off for the last five years. I’ve been totally committed for six months now.  

What is the biggest lesson you’ve learned so far? I learned to fall out of love with food. My body is my temple. You are what you eat.

What advice do you have for women who want to lose weight? You have to take care of yourself. You only have one life. Live it to the fullest, being the best version of yourself.

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