PMF Training by Mukul Nagpaul

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Today I want to talk a little bit about CALORIE DEFICITS and fat/weight loss and what's actually healthy.⠀⠀
I think most of us know by now that if you want to achieve weight loss, you have to be in a calorie deficit, i.e. eating less than the amount of energy you burn per day. This is absolutely true. But no matter what your goals are, the QUALITY of the foods that you eat matter immensely. .⠀
And if your goal is fat loss, achieving your goal in a healthy, sustainable way matters too.⠀⠀
Going on extreme restrictive diets that limit calories rarely work. Why? Because of the way restriction makes you feel. You might feel hangry and thinking about food 24/7, tired, and depressed. .⠀
I truly feel that no matter your starting point, a steady and conservative approach to fat loss is better than trying to lose too much very quickly, only to create unhealthy habits, such as skipping meals or not getting a well-rounded balance of macronutrients — carbs, fat, and protein.⠀⠀
Making sure that you're eating healthy, balanced nutrition is key, even if you're trying for a calorie deficit. For example, one of my clients started her deficit on 200 calories less per day (1800 instead of 2000), the equivalent of 1 bag of potato chips. We started by tracking her nutritional intake to the point where she learned so much about food and portions that she now eats more intuitively without having to track anymore. She checked in with me a few weeks ago and lost 20 lbs while eating delicious, nutritious foods that make her body feel good!⠀⠀
I'm a strong believer in eating better, not necessarily less and often swapping more nutritious foods for less nutritious ones will keep you fulller longer, and feeling great!⠀
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BY
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LAZY VEGAN MEALS ✨⁠ Does ice cream count as a meal cause I'm saying yes 😅 Comment your fav!
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Double TAP ♥️ if you want more content like this 👍 Tag a friend who would like this 🙋‍♀️

📷: ⚡

🔥Here’s a quick and easy way to bump up your confidence and self-esteem ...

💡Sit (or stand!) up straight! 💡

👉Researchers found that people who were told to sit with good posture had MORE confidence in their own thoughts.

✅People who sat with good posture (vs. slouched) gave themselves much higher ratings for professionalism in their career.

🤔Interesting – often we are told that standing up straight gives people a better impression of us, but apparently it also gives us a better impression of ourselves!

🚶🏾‍♀️🧘🏾Not only that, but having good posture can help you avoid injuries, keep your muscles in balance, and help maintain core strength!

💡Next time you want a little confidence boost, check your posture!

REFERENCE:
www.sciencedaily.com/releases/2009/10/091005111627.htm #

🌟Best Diet to lose weight by 🌟

One of the most popular question is which is the best diet to lose weight as Almost everyone is following a diet to lose weight.
If you look at the three diets you will observe that each diet eliminates a certain food group from the diet which helps in restricting calorie intake and helping in creating a calorie deficit and if you consume more calories than you burned called Calorie surplus from any of these diets then you won’t lose weight- it’s as simple as that.
So if you enjoy eating high fat food and happy to skip the carbs then go for keto, similarly if eating high protein food with some carbs makes you happy then go for Atkins or you enjoy eating how our ancestors used to eat then go for Paleo or even devise a meal plan which helps you creating calorie deficit, the main agenda is to follow a diet that you can follow forever or I ll say make a part of your lifestyle cause only then you will be able to get the body you want without getting stuck in the vicious cycle of gaining and losing fat.
Send someone here who needs to understand this.

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Are you a fan of HIIT cardio or interval training?

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Cardio alone does not equal fat loss. It should be thought of as an extra tool to use with your strength training and proper diet…
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If you’re eating less than your body burns each day, your body has no choice but to tap into its stored blubber 😌
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Excessive cardio becomes an issue for folks when hours and hours are invested in it because:
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Your appetite gets ramped up 😟
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Your chances of losing muscle are increased 💪👎
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Your hard efforts can be ruined in one single snack 🥜🍎
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And it’s tough to stick to an intense schedule, especially with everything else you have going on 😣
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So, if you want to use cardio as a handy tool to speed up the process….
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HIIT Cardio (High-Intensity Interval Training) might be helpful for that 🙃
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It’s been shown to burn more body fat, lower the chance of losing muscle, and the best part, you’ll spend less time doing it ✅
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HIIT Workout Example📝
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After a 3-5 minute warm-up of low intensity, you’ll be alternating between:
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High output (30 seconds)
Moderate/Low output (60 seconds) (active recovery)
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For the duration of 10 to 20 minutes without stopping in between (this can be more or less depending on your current level of fitness) 👍
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The treadmill, rowing machine, and bike are great for this method of cardio🏃‍♀️🚣‍♀️🚴‍♂️
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End with another 3-5 minute cool down…
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Bonus: You can also do 10 minutes of intervals and then 10 minutes of steady state cardio 😤
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1 to 3 sessions a week is all you need so it doesn’t interfere with your workouts, and it’s your preference, but I always enjoyed doing HIIT on non-lifting days🏋️‍♀️
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And of course, this is not any magic solution — it’s a useful tool that may be a more enjoyable option for you to help stay consistent…
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Keep in mind, this type of cardio can be tougher to recover from than traditional steady state cardio. It’s not always the best option for everyone.
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Credit to for the great content!!
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Have you tried this before? 🤔

📢🤪Are you ready for a dose of tough-love motivation?!! Here you go …

⭐Every day, My wife and I make sure to take out time after my dinner to feed stray dogs in our area

⚡Because there’s one thing that’s true: If you don’t intentionally make time in your schedule for yourself and your needs, the demands of your life will totally take over!

🚶🏾‍♀️🌳This is why I have a special challenge for you this week – I want you to pick ONE THING to start doing this week simply because you are WORTH IT.

🏋🏾‍♀️Is it scheduling your workout – in PERMANENT MARKER – in your calendar? Setting boundaries with your time? Or maybe it’s learning something new?

When I make time to feed my dogs, not only am I feeling happy to help them but it also helps me feel less stressed.

🧡It’s YOUR decision to decide what is WORTH it to you – and it’s also your decision to make it happen!

What ONE THING are you going to do this week? Let me know in the comments! 👇🏾👇🏾👇🏾

🏃‍♂️ Benefits of running by 🏃‍♀️

It is said that a good laugh and a long run are the two best cures for anything.
Running has other numerous benefits like
*The main point you are looking for is that An average person burns around 600-700 calories in an hour of running which helps in creating a calorie deficit which in turns helps in fat loss
*Running strengthens the heart which in turn reduces risk of heart attacks, diabetes and stroke
*When you run you are strengthening your ligaments and tendons which otherwise are getting rust cause of lack of movement. Strengthening of ligaments and Tendons reduce the risk of hip,ankle and knee injury
*Endorphins are feel good hormones which are released when you run making you feel so positive and happy
*Sleep is a big issue for people now a days as see a lot of them suffering cause of lack of sleep or either quality of sleep. Running helps in improving your quality of sleep
*If you want your lungs to work on an optimum level then you need to make them work and running helps in that
Tell me in the comment section on Why do you run ?

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# progress .

💰 I may not be Rich and Famous

😊 But I have my bike and that’s good enough to keep me happy!

🚲 Sunday ride with

You have been criticised a lot

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What do you think ?

Did You Know This?⁠
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According to a 2010 paper published in the European Journal of Clinical Nutrition, drinking water improves circulation. This ensures nutrients and oxygen are transported into the cells and tissues and also helps the body excrete toxins and waste products.⁠
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The benefits of water are available to you no matter what time of day you consume it. But due to this circulation-promoting effect, many people feel that drinking a glass of water first thing upon waking supports their body’s natural excretory processes, namely by providing enough fluids for the kidneys to use when eliminating waste.⁠
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Drinking water has also been shown to boost alertness and counteract the cognitive effects of mild dehydration, such as decreased concentration. This is why many people report feeling instantly refreshed and energized after drinking a glass of water when they first wake up.⁠
As noted by the Sleep Foundation, you tend to lose fluid as you sleep by breathing and sweating. So, hydrating right away is important for helping to replenish your body.⁠
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Sources:⁠
https://pubmed.ncbi.nlm.nih.gov/20811596/⁠
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/⁠
https://pubmed.ncbi.nlm.nih.gov/19724292/⁠
https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2908954/⁠
https://www.healthline.com/nutrition/drinking-water-in-the-morning -claims⁠
https://pubmed.ncbi.nlm.nih.gov/20811596/watch how you start to think and act a bit straighter!⁠
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🤔 Do you do this each morning?⁠
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⬇️ Tag a friend that should see this!⁠
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Credit: ⁠
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Let's talk about sugar today. It's often believed that sugar has no place in a fat loss diet. However, several experimental studies show that when calories are controlled, sugar consumption does *not* decrease fat loss [1-4]. So you can eat sugar and still lose fat, as long as you are in a calorie deficit.
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That being said, eating a lot of sugar while restricting your calorie intake is usually not realistic. Sugary snacks generally are not the most filling. If you consume a bowl ice cream, that can cost you ~300-400 calories without filling you up for long. So you may have the urge to eat soon after and this can cause you to overconsume calories. Also, opting for a 300- or 400-calorie meal with whole foods instead will use provide your body more vitamins and minerals.
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So trying to eat a lot of sugar while being in a calorie deficit is not a good idea. You will probably feel hungry most of the time and your reduced micronutrient intake may not make you feel very good.
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But if you maintain an overall nutritious diet and have control over your calorie intake, some sugar is not inherently bad. As with most things, moderation is key here. Allowing some flexibility in your diet (in the form of occasional, controlled snacking) is part of developing sustainable eating habits.
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References:
1. https://www.ncbi.nlm.nih.gov/pubmed/11093293
2. https://www.ncbi.nlm.nih.gov/pubmed/9174485
3. https://www.ncbi.nlm.nih.gov/pubmed/11477496
4. http://ajcn.nutrition.org/content/65/4/908.long

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