Athlean Fit (Personal Training)

💥 This common myth is one I hear too often and needs to be put to rest...

The myth that...👇

"After a certain time in the evening, any carbs (or 'unhealthy' foods) you eat are primarily going to be stored as fat."

This is complete and utter nonsense.

The composition of the foods you ingest doesn't change based on the time you eat them (still 280 calories), and your metabolism doesn't shut off all metabolic processes when you sleep.

With that said, if you were to make a habit of eating donuts every night & begin to neglect your overall calorie intake, there's a good chance those donuts are going to cause some unwanted fat-gain.😬

Now don't get confused with the meaning of this post...

I'm not advocating everyone go and eat donuts as their pre-bed meal (but hey, anything in moderation 😅)...and I'm not saying that nutrient timing is completely irrelevant either.

What I am saying is that if you do decide to incorporate "unhealthy" foods into your diet, your overall calorie/macronutrient intake for the day is going to be the driving factor for fat gain or loss...
..not necessarily the timing of when you eat those foods.

The big takeaway here...👇👇

🍩Eating carbs at night is completely fine.🤷

However, if eating carbs at night causes you to blow your calorie totals for the day, that may be something you need to plan for & address.

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💥 GETTING RID OF STUBBORN BELLY FAT by

One of the most common fat loss questions I'm asked usually goes something along the lines of...👇

"How do I get rid of this last bit of belly fat?" (*points to & jiggles stomach 🤦).

Unfortunately, the answer to that question is never as straightforward as most people would hope...

If only it were as easy as wearing a waist trainer (plz don't)...
..Or as simple as these '30-Days to a Shredded 6-Pack' programs make it seem.

The truth is...

There's no single food, exercise or workout that specifically targets belly fat...no amount of crunches or sit-ups will get the job done.

In reality, there is no way to target ANY specific area of fat on your body.

Some people will lose fat on their stomachs first, and then their arms and thighs...others are the inverse.

Now that we've established that we can't spot-reduce fat...let's talk about what you can do...👇

Here are a few things that CAN aid the overall fat loss process:

🔹Ensure you're in a calorie deficit.
🔹Lift weights regularly.
🔹Eat enough protein.
🔹Eat plenty of nutrient-dense foods.
🔹Have patience!

Practice these consistently & watch your overall body fat levels decrease...

Which means that eventually, that stubborn belly fat WILL come off!

Don't forget to tag someone that needs to hear this!

💥 Do you have to do cardio to lose fat?

So often I hear people say things along the lines of...👇

"I need to lose some weight, guess I have to start doing cardio."

While there is nothing at all wrong with utilizing cardio to help you lose weight, it's important to keep in mind that cardio is just a tool that can aid in weight loss.

It's not the end all be all factors deciding if you will lose weight or not.

👉 Rather, ensuring you have created a calorie deficit is the number one most important factor when it comes to weight loss. This can be done in many
different ways.

Including cardio into your fat loss plan is a great way to burn additional calories, which helps create a calorie deficit. Keep in mind, a deficit is a deficit. For example, whether you create that deficit through 300 calories worth of cardio, or you eat 300 less calories for the day, the end result will be the same.

The big issue with relying on cardio for your fat loss is the amount of time it takes to burn calories...it's just not efficient. Burning 300 calories can take an hour (depending on type of exercise), but eating back those 300 calories can be done in 60 seconds.

Another often overlooked way to create a calorie deficit is to increase your NEAT (non-exercise activity thermogenesis). This is essentially all the calories you burn doing non-exercise related things, such as walking, taking the stairs, vacuuming, standing instead of sitting, parking at the back of the parking lot, etc.

The big takeaway is that if you dread the idea of cardio, you don't necessarily have to do it to lose fat.

However, if you want to lower your body fat percentage, you must be prepared to create that calorie deficit by other means as discussed above.

Keep in mind, we're referring to cardio in relation to its effect on 'fat loss' here, not necessarily cardiovascular health. It absolutely still has its place in a well-rounded exercise plan, no doubt. 💯

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If your main goal is to build muscle, stop training with your ego, Try this

Slow Down Your Tempo!!!!!!

our body doesn't know the number of reps we are doing or the weight on the bar. it only knows the tension that must be create to overcome that load and the time that tension takes.

In other words, if our goal is to build muscle we should stop obsessing over the weight on the bar and instead focus on the contraction of each muscle.

Slowing down our lifting tempo allows us to both improve our mind-muscle connection and increase our time under tension, a key component to increasing metabolic-stress driven hypertrophy.

So Try a 3111 tempo

* The first "3" is the eccentric or negative phase
* The second number is the "bottom" of the rep a 1 second pause
* The third number is the concentric or the "up" phase, so we should lift "up" in 1 second
* The final number is the end of the rep before beginning the next. In this case, a 1 second pause between each rep..

Try This for Muscle Growth..

A new study suggests that doctors treat thin patients with more warmth and empathy than those who are overweight or obese. Do you feel that this happens in the fitness industry? Please share your experiences and observations.

Why is fitness so important for our health? Knowing not only why we should do anything, but the reason why is it important will help to keep us focused.

Practically every news or story all over the web, on TV, newspapers or magazines mentions fitness, but not all of them explain why it is of so mach importance to our health.

Recently the general attitude of people towards fitness has changed and we are now much more concerned and aware of the need for positively living. Most of us now recognize the great importance of the health related fitness than ever before. We are encouraged to have “positive attitude” toward our health by talk shows, fitness websites and online forums, and they all appeal for better care of our body and mind.

It is very important to treat our body well and keep it physically fit, and if we do, it will “thanks” us ten times over. Let's learn how!

Self Esteem - a person who is fit tend to have much confidence in his life. Not only because he will look good to everyone around, but because of the inner comfort and feel-good excitement.

If we exercise more often, our body can better handle dangerous chemicals like free radicals. Our heart muscles grow thicker and pump more blood, nutrient absorption is at optimal levels, bones grow bigger and stronger and the healing process occurs at faster rate.

Being fit or improving our physical condition is a matter of how we as individuals choose to live and the amount of fitness we aspire to. We all need a certain amount of the right exercises to stay healthy, regardless of our lifestyle, age or physical ability.

Being fit or improving our physical condition is a matter of how we as individuals choose to live and the amount of fitness we aspire to. We all need a certain amount of the right exercises to stay healthy, regardless of our lifestyle, age or physical ability.

Fitness may be the saving grace if you find yourself in a life threatening situation. You will be capable to defend yourself or you will need to really be fit to run for your life and not gas out after the first 100 meters.

Maintaining physical fitness at a good rate will give you an overall feeling of better health, increased energy levels and vitality, it is a happy feeling that can grow into an even greater happiness.

The health related fitness is something we should all desire and aspire to!