Ultimate Fitness

Be in a caloric deficit! The fundamental rule of losing fat is to be in a negative energy balance. This means you have to eat less calories than you burn.

🏋🏻‍♂Lift weights 3-5x per week. Strength training is an excellent form of exercise to maintain a healthy metabolism and maintain muscle mass.
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Get Quality sleep. This is so important, and it’s the hardest one to do. Make it a priority to get 6-9hrs of sleep.
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😊Be Patient! Fat loss is not linear. Trust the process and focus on what you control! You can’t control the scale, so stop focusing on it.
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💪Consistency over perfection. There’s no such thing as the perfect diet. Consistency is key.
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🏃‍♀Do some cardio! Cardio increases your daily energy expenditure and will help you stay in a caloric deficit. Don’t do too much though. Limit yourself to 2-4 // 25-30min sessions per week. Focus on lifting weights.
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# fitlife

What’s Your Favourite Thing About Your Morning Routine?
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Successful people sharing their ‘morning routines’ has become quite a trend and I’ve tried many of them over the past year.
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What I’ve learned is that instead of copying some millionaire’s routine, we need to create our own routines. It’s like fitness in the sense that there’s no one size that fits all. We are all unique and so we must find what’s best for our lifestyle.
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Some people like getting up earlier and doing a ton of things in the morning; some like to lie in a bit and get more of their work done later in the day.
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Experiment with different routines and tailor your own routine.
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I’m happy that I tried out different strategies and routines because it helped me finally create one that works for me. I’ve personally found planning my day the day before, to be the most impactful. It saves me the stress of planning it in the morning. I wake up the following day knowing exactly what I need to accomplish.
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Before I sleep I’ll write down 3-5 important tasks that need to be accomplished the next day. I don’t write more than 5-6 tasks per day because a day is not enough, and being overwhelmed is counterproductive.
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I also don’t always complete my routine every morning, and that’s fine. Aim to be consistent, not perfect. It’s what you do 80% of the time that matters.
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Hope that helps, let me know what your morning routine is like, maybe there’s something new I can try. -
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💥SWIPE LEFT💥

‼️EAT YOUR FATS‼️
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Dietary fat is the most energy dense macronutrient, it gives you a steady and reliable source of energy.
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However it seems like people are either eating low fat or high fat. Why is nobody talking about a moderate consumption!?
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Science has shown that moderate consumption (20-30%) is enough to optimize your health.
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Additionally, you’ll learn that consumption of healthy fats is essential for overall body functions.
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The QUALITY of your dietary fat is more important than the quantity.
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Get your dietary fat from whole food and nutritious food sources. That’s why we created this infographic.
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Try to include these foods into your diet and reduce consumption of unhealthy fats found in processed foods.💥
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Don’t fear fat! It’s ESSENTIAL for optimal health. Just be sure to include high quality sources!
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💥WEIGHT TRAINING MEN VS WOMEN💥
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Here’s a post to explain some of the differences between males and females whenever it comes down to training.
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With exercises, there’s no differences in the way a male and female should train. Women can easily do the same exact things that men do in the gym.
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Yes men do have more muscle mass due to having more testosterone hence they will be able to increase lean muscle mass at a quicker rate. Although this may come across as discouraging to women it also debunks the myth of women becoming “too manly” because of weight training as it’s virtually impossible due to the differences in the hormonal profiles.
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Women can handle greater volumes believe or not. While men can handle heavier loads in shorter time spans (think 90%+ of their 1RM), women are more set up to perform tasks of strength over a longer period of time and for more repetitions. Estrogen is partly responsible for women’s general abilities to handle more volume in strength training than men.
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Injuries are more likely to happen to females due to less testosterone again. The hormone creates stronger tendons in males. Although this is true both men and women should not over reach as both can get injured while weight training. Males can recovery quicker from injuries with that being said.
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Hope this helps!

healthy

Eating healthy is the best choice to make for your diet. It is vital for good health and can reduce the risk of numerous chronic health conditions. It also helps maintain a healthy weight and gives you more energy to enjoy life.

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