Water is #ketodiet , #vegan #vegetarian , #whole30 , low/high carb, carnivore, #pescatarian , #southbeachdiet , and #flexibledieting friendly! SO DRINK UP! —————————————————————————— Here are some BASIC fluid balance guidelines: 30-40mL/kilogram of body weight (2.205 pounds per 1.0 kilogram). 💧during exercise consume .5-1 liter (2-4 cups). 💧after exercise consume .5-1 liter. 💧at each meal consume .25-.5 liter (1-2 cups). 🔥adding electrolytes to your water is always a damn good idea. ⚠️exercising over an 1.5-2hrs requires different guidelines. —————————————————————————— ✅colorless to pale gold urine is always a great sign that you are well hydrated ⚠️we can only absorb about 1.5L (6 cups) of liquid per hour. ——————————————————————————
@angstormberg Has been absolutely crushing it!!! PRing in something every single week since she started in November! And pretty sure she hasn’t missed a single workout in almost 4 months! 25+lbs down! That wedding day is on the horizon! Stay with it girl💪🤘🏼 —————————————— 🔥SLOW AND STEADY🔥
Not a single diet or training regiment is a lock. Your bodies metabolism at 200lbs is now different at 160lbs. Your bodies physiology after gaining 20lbs of lean mass over the course of a year is much different. Your body stores and uses food differently as we age. The lack of or increase of movement/exercise changes our metabolism. Stress, lack of sleep, and injuries affect our metabolism. Our bodies are extremely efficient at conserving energy and are highly adaptable. —————————————————————— 🔥Not assessing all of the above is one of the main reasons for plateaus🔥 —————————————————————— 🔥DM ME FOR FITNESS COUNSELING WHEN YOU HIT YOUR NEW YEAR PLATEAU🔥
🔥BABY STEPS. SLOW AND STEADY!🔥 ——————————————— @joshfixel #sacramento #california #916 #sactown #visitsacramento #norcal #lifequotes #sacramentoproud #sac #fitness #downtownsac #strength #fitness #fitnessmotivation #power #eastsac #fixelfitness #sacfit #barbell #tahoe #nutrition #healthy #lifestyle #strengthandconditioning #sacramentofitness
🔥1/2 KNEELING PALLOF PRESS🔥 ———————————————— Little active recovery during one of our conditioning group classes!!! These guys nailed it!!!!
Because carbohydrates empty the stomach first, ingesting and on an empty stomach, a liquid carbohydrate mix 20-30min prior to workout is CRUCIAL FOR THE GAINZ. Especially if you train in the morning. Smoothies are very popular option and are packed full of nutrients. If you don’t have time to make a smoothie, @vitargo is hands down best pre, post, and intra-workout supplement for getting those important carbohydrates in. The carbohydrate turnover over the course of the the day is very fast. For those wanting to build strength and size, replenishing carbohydrates post workout is ESSENTIAL!! It would also be beneficial to slam a protein shake the moment you wake up. This will stimulate muscle protein synthesis early; prior to damaging muscle in during your upcoming workout. Endurance sessions lasting longer than an 1hr20min you will want to take a slightly different approach. ——————————————— NUTRITION AND TRAINING INQUIRIES DIRECT MESSAGE ME💪
Breaking down your compound lifts, like the squat and deadlift, into their complementary movements will boost your overall strength. WORD UP. 🔥GET YOUR WEIGHT UP🔥
Hit a plateau? ———————————————————- Adjust your energy in and energy out. ————————————- Don’t know how? ———————————— Contact me.
🔥SHOULDER STABILITY🔥 Having some fun with shoulder stability!!! Mirroring each other for dynamic and reactive stability 💪
Go ahead, pour yourself another cup of coffee! The results of a recent study are receiving attention after it found that drinking at least 2 cups of caffeinated coffee a day can reduce liver damage, even damage to the liver caused by alcohol consumption. It's known that coffee drinkers are less likely to develop type 2 diabetes and that the odds of developing the disease drop by 7% with each additional cup per day. Studies have also shown that coffee may protect against Parkinson's disease, improve cognitive function, and reduce the risk of depression. ~~~~~~~~~~~~~~~~~~~~~~~~~~ DRINK LOCAL COFFEE! HIT UP YOUR LOCAL BARISTA AND TIP THEM GOOD! THEY MIGHT PUT SOME EXTRA CAFFEINE IN YO CUP!
This quote specifically says to concentrate on what you can control. When you try to force and control what you do not understand, it opens you up to frustration and negativity. Forcing is much different than being persistence. Forcing is WITHOUT patience and planning. Persistence is WITH patience and planning. This important fundamental of life did not click for me until after a few challenging times in my life. People are fuckin selfish and will do whatever they want. The less you expect, the less disappointment you will experience. Control your attitude, the words you speak, and your habits. Apply this daily and master it! Stay driven.
🔥DEAD BUG VARIATIONS🔥 ~~~~~~~~~~~~~~~~~~~~~~~~~ ✅Try to keep your lower back in contact with the ground resisting lumbar extension with your abdominals. 🔥great exercise for those who have back discomfort of any kind ✅all three variations are scientifically proven to give you bad ass moves on the dance floor
1.26-1.96g of protein per kg of body mass. Was the average intake of protein for active people taken from four different research reviews. ~~~~~~~~~~~~~~~~~~~~~~~~~~~~~~ Protein needs increase from there if: ✅we are training frequently. ✅we are injured or sick. ✅we are losing protein from some other reason (e.g., chronic physical stress or poor digestion).