Tomorrow is the day I am coming back @f45_training_artarmon familyyyyyyyyyy 💪🏼 Finally, I think my lungs can handle it and I can breath through my nose 🤗 Andddd we have about 20 pull-ups to catch up on @ke.ll.yc.la.re 😤 EXCITED
Lately, I'll eat at least one chocolate bar / day.🍫👅 Why am I telling you this? No I'm not endorsing any products or advocating the idea that you need to be eating chocolate lol.
1. It helps me get my calories in (In a calorie surplus).
Some days I don't get so hungry, so consuming a small amount of less nutrient dense foods (relative to my daily intake, i.e. 10-20% of total cals) can help bump up the cals.
2. Controls any sweet or chocolate cravings.
By eating a small amount daily, I can then control my cravings. Instead of completing restricting myself from chocolates from Monday to Friday thus preventing myself from eating Charlie and his chocolate factory on the weekends.
3. Fits into my daily calorie allowance.
If I were consuming less calories, I might only have half of a chocolate bar or less sweets.
🙅🏻The only time I would recommend cutting a particular food from your diet due to it being 'unhealthy', is with trigger foods.
If you know that you cannot take one bite of that certain sweet or one spoon of peanut butter without demolishing the whole tub. Then avoid buying it in the first place.
🙇🏻Curious if you can fit chocolate into your daily intake? Cool, nearly everyone I know has a smart phone, download MyFitnessPal (it's free), scan a few barcodes of foods that you eat, and instantly become more aware of how much energy you're really consuming. It's not rocket science, and it literally takes seconds. Give it a try, you won't be disappointed :)
San Choy Bau
Ingredients (serves 4)
2 tbsp. sesame oil
2 garlic cloves, crushed
2cm piece ginger, finely grated
500g lean pork mince
1 red capsicum, diced
1 zucchini, diced
1 tbsp. soy sauce
2 tbsp. oyster sauce
3 shallots, thinly sliced
½ lime, juiced
1 cup beansprouts, trimmed
12 large lettuce leaves, iceberg or cos lettuce works best
¼ cup fresh coriander leaves
Heat a wok or large frying pan over high heat until hot. Add ½ of the sesame oil to the pan and swirl to coat. Add garlic, ginger and pork. Stir-fry for 2 to 3 minutes or until pork just changes colour.
Add the capsicum and zucchini and continue to stir fry for a further 2 minutes.
Add soy sauce, oyster sauce, onions, 2 tsp. of lime juice and the remaining sesame oil. Stir-fry for a further 2 minutes or until heated through. Stir in beansprouts.
Spoon pork mixture into lettuce leaves. Sprinkle with coriander. Serve and enjoy!
Nutrition Info per serve
Energy: 1451kJ (347 calories)
Carbohydrate: 6g (5g sugar)
Fat: 23g (6g saturated fat)
Big cardio day this morning which is always tough so early in the morning. But you just push through and get it done! Met with my trainers, @shaunt and @tonyshorton to complete Dig Deep and Cardio 1 from Hard Corps!
I'm about to do a nice workout before school. Today I'm going to try and eat under 600 calories, which basically means skipping breakfast and lunch and only eating whatever my mom makes for dinner.
Why aren't you losing weight? 😔
Protein: 52g/ Carbs: 172g/ Fat: 91g
If you aren't losing weight. There's a reason why.
You eat too much.
If you're confused about not being able to lose weight. Track everything you're eating for 2 weeks.
It's not genetics.
You aren't a special snowflake.
It's not your kids/partners/works fault.
You haven't tried everything.
There's a correlation between how many takeaways and poor food choices to the amount of weight you have.
Actually put yourself in a calorie deficit and you'll lose weight. Just a thought.
This is 👌🏼
With fat loss clients I set them a daily calorie goal and within that a daily protein goal and tell them to make up the remaining calories how they want. Why make it more complicated than it needs to be?
Only after these 2 things have been done regularly and consistently may we look at other ratios/timing. Most people will never need to go that far to achieve what they want to achieve
#Repost @physique_wise (@get_repost)
This infographic should provide a good visual representation of the relative importance of different dietary factors when it comes to losing fat. Take home message: TAKE CARE OF OVERALL CALORIE INTAKE FIRST. Only then make sure you have sufficient protein in your diet. This is crucial because:
-Protein will help you retain muscle whilst in a calorie deficit
-Protein is crucial to the repair process post-training
-Protein is the most satiating of the 3 macronutrients - it keeps you feeling full more than carbs and fats
The ratio of carbs and fats are important, but much less important than the first 2 factors.#diet#nutrition#fatloss#food#macros#calories#protein#fat#carbs#weightloss#burnfat#instafit#fitspo#fitspiration#physique#abs#body#train#personaltrainer#sydney#sydneyfitness#bondi#bondifitness#onlinepersonaltraining
Click link in Bio
https://www.bodybuilding.com/fun/insulin-sensitivity-blast-fat-for-good.htm - Great article, based my current diet on some of the principles found here. Getting more healthy fats in and only eating carbs after a workout.