#Repost from @saltylifts with @regram.app ... 🌟Lose Fat Without Cardio🌟
🕺🏼Are you someone that hates cardio?
🎈I used to think I needed to do mind-numbing amounts of cardio to lose fat. I used to strength train 4-5x week AND do 30-60 minutes of cardio 5-6x a week 🤭
🤯I was not only beating my body into the ground and not giving it proper rest, but I was miserable. I still hated how I looked, I hated the treadmill (it should be renamed the DREADmill) but I genuinely thought that doing more and more cardio would change my body.
🖐🏼Fast forward five years... and the only cardio I do is the stuff I enjoy. Fun bike rides, an occasional run, dancing and some boxing! Now I strength train 4x a week, enjoy hobbies that get me moving and focus on just walking a lot!
👙Wanna Lose Fat without Cardio?! Here’s what you gotta prioritize (in order of importance):
✅ Calorie Deficit: Eating less calories than your body needs is the only way to lose fat
✅ Eat Enough Protein: to maintain muscle mass when you’re dieting (so you get toned and don’t turn “skinny fat”)?and to recover from workouts
✅ Lift Weights: 2-5x a week! (3-4 is a sweet spot for most people)
✅ 10k steps / day!
✅ Move!! Finding active hobbies you enjoy will keep you consistent and make it a lot more fun.
✅ Patience and Positivity: cause life is crazy and things take a hell of a lot longer than you want them to. ⠀
🤸🏼♀️Now if you do enjoy cardio, then GO FOR IT! But if hanging out on a piece of cardio equipment leaves you bored and you just genuinely don’t enjoy it, don’t do it! Cardio is a tool, but diet is KEY!
☝🏼Find what works for you, your lifestyle, habits, and preferences. Not what works for anyone else, but what works for YOU! Afterall, this is YOUR journey. Hope you have a kickass Wednesday! 💪🏼🤙🏼 💙salty
So often I hear “I don’t have room to workout” or “ there isn’t enough space in my tiny apartment to workout.” Just because you don’t have a home gym doesn’t mean you can’t have an amazing workout at home! 🏋🏼♀️🏋🏻♂️🏡🏢 Most days, I use my daughters playroom as my home gym. I simply push things out of the way. Walla! Now I have plenty of room to do the cardio workouts I’m currently doing. And these workouts require agility markers.
If there’s a will, there’s a way! Use what you have and make it work! Don’t let the space be the excuse not to reach you health and fitness goals.
Now let’s see your workout space or potential space! I’d love to see what you all do.
@hvleymvss just started my workout plan and I’m so glad she’s enjoying it! Looking fit and thick for sure, don’t y’all agree? 😍 Show her some love and support on her fitness journey!
Also, just a reminder that my workout plans are for sale at any time, ONLY $20 for a complete, detailed exercise plan for all muscles. A total steal if you ask me😉 Also, continued support and motivation as well as tips and assistance from myself! Comment or hit my DM’s if you’re interested! 😊
CARDIO WORKOUT | Pro tip: switch your cardio routine to low intensity training for long, lean and toned results. But when you can’t live without cardio, try out:
- Boxing - Rowing
- Sports; everything that don’t require the same repetitive motions over and over again. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
What is your fave cardio workout? ⠀⠀⠀⠀⠀⠀⠀⠀⠀
CARDIO ROUTINE part 1 👅
1) STAIRMASTERS: I do this for around 12 minutes. I start with a one min warm up at level 10 and then for the next three minutes, increase my level until I’m at 16. And then for the next 4 minutes, I go down to level 12 and do left side, right side, back, and alternate stair. And then I go back to normal stairs for a couple mins and finally end with a one min w a warm down
2) TREADMILL: I start with a couple minutes jog and then go to HIIT workout where I do 45 seconds sprint and then hop off onto the sides for 15 second break. This is the best cardio workout for quick calorie burning/fat loss. Then I end with a couple mins uphill walking.
3) BICYCLES: I start with an uphill warm up by cranking the resistance wayyy up and then do 1 min easy standin up to a 30 second uphill sprint sitting down and repeat this for 9 mins. Then of course remember to cool down at a slow pace!!
I’ll do a second part to this cardio routine in about 2 weeks because I will be gone for vacation for 10 days so no access to gym:(( ill try to do at home no machine workouts there tho!! 😄
Nutella Crepes: 1
Onto Switzerland tomorrow!🏔 Absolutely nothing hashtag fitspo to report at this point except for today’s epic step count and it feels good. Holiday/traveller mode is in full swing 🎉
Seated barbell curls with a press! Easy as this... you don’t need heavy weight- 20lbs was enough to burn me out!"
•Tag your workout partner 💥
Make sure you follow (@bodybuilding4us)
My selfie game is NOT strong but here’s me and the ladies after the circuits class in bodyworx tonight. A small group but giving massive effort as always. I couldn’t ask for more. It was great to see 2 new faces also!
If you live in portrush, you don’t need to travel to coleraine for a workout class or to do your own thing as there’s a gym on your DOORSTEP! Make use of it and support local business. Drop me a message or call in and see Adrian on causeway street.
Thanks for the continued support Peeps ✌🏻
PS .... back at it tomorrow at 645 in the school hall. Time to take things up a gear there too 💪🏻
I had no idea where i was heading when i started training. When i first started i did arms three times a week, 🤦🏾♂️i had no idea what i was doing and i got a lot of bad advice. For the past 2/3 years iv focused a lot on my legs and they are the part of my body that grows the longest😤🤷🏾♂️☹. Iv accepted that il never have chunky tree trunks for legs but u can focus or forming and ripping them up. 🤙🏾👊🏾 #weaknessisachoice
my saturday was filled with all things you’d want to do on a dreary, rainy day.
breakfast date, a movie, naps, 💤
some candy, then dinner and drinks with the fam 🍭🥂💜
i actually tried to go to the gym BUTTTTT they were closed for a staff party ☹️ so i attempted an at home workout which was... okay? but idk man,
i cant seem to get myself as motivated as i am when i’m inside the gym than in my basement
BUT THATS OKAY! rest days are important and i took 2 this last week! i don’t really plan them, just kinda listen to my body, ya know?
anywhoooo i woke up all energized and excited to get a gr8 workout in!!
i did another EMOM workout. ➡️ EMOM is Every Minute On the Minute. start your timer at 00:00, complete the reps of the exercise and whatever time is left before the top of the next minute is your rest! i keep seeing @mrfrisella doing and killing these and they’re a great way to get in and out of the gym!
☆ WORKOUT DEETZzzZz:
7️⃣ rounds of the following
1. cable squad x12
2. barbell RDL x15
3. barbell press x12
4. bench hops x40
5. underhand cable pulldowns x15
6. plank up downs x40
followed by 30 mins on the stair master 📶
☆ the EMOM workout itself took only 42 minutes and man, it starts off easy and just keeps progressively getting tougher each round!!!
a nice, sweaty sunday morning ☀️🏃🏼♀️💪🏽
have a 🐝-YOUUU-TIFUL DAY my friends!! xox
i the wise words of @desb___ it’ssss a DARTYYYY!
delt party... duh 💪🏽🤓
my FAVORITE way to rly turn 🆙🥂
try these different exercises to spice up your next shoulder workout ——>
🌶1. hack machine presses: bring your elbows close to your side and try not to use your legs to push up! this is also a great way to hit your front deltoid!
🌶2. upright row + press: these are a KILLLERRRR
🌶3. reverse flys on the chest fly machine: i like to lean against the seat because i feel like i can engaged my rear delts better than when i sit. have the seat like riiiight above your knees!
swipe, save and tag yo your workout buddy so you don’t forget! 😜
HAPPY HAPPY MONDAY MA HOMIESSSS!!
sports bra (my favorite one ever) @forever21
13 7632 days ago
✨SWEAT AND SCULPT UPPER BODY WORKOUT✨
A lovely lady asked me for an upper body workout because she was struggling to make progress in that area and I know many of you feel the same! No worries, I got you! Today I did an intense workout to help you sculpt that upper body! Also, don’t forget- nutrition is key to making progress!
Let me know if you are down to try this out! 🙋🏽♀️
2. X8 w/ 4-5 sec countdown
3. X20-30 sec
Repeat 3-4 rounds
3. X20-30 sec
Repeat 3-4 rounds
1. X20 sec all out
Repeat 5 rounds
I finished with a walk/run!
HAPPY MONDAY! ❤️
Song: 8 by Cape Lions
38 14152 days ago
📚 BOOKMARK FOR AN AT-HOME WORKOUT 📚
This sucker is going to kill. Please proceed at your own risk 😉. When I do these workouts the only thing that goes through my head is “growth requires pain”. Totally lame, but works for me 😂.
1️⃣ 35 PLIE JUMPS
2️⃣ 35 MOUNTAIN CLIMBERS (each leg)
3️⃣ 35 SKATERS (each leg)
4️⃣ 35 SQUAT JACKS
5️⃣ 35 ROPE PULL (substitute for plank shoulder taps)
⛔️ Rest for 2 minutes
🔁 Repeat for 4 rounds total
Your body will hate me tomorrow but love me in a week when you do it again and it becomes easier 💪🏻✨🙌🏻 #ptulafamily#plyometrics#f45#hiitworkout#cardioworkout#womenwholift#athomeworkout#bodypump#fitnesschick
28 5822 days ago
📌Macros Cheat Sheet📌
If you’re just starting out in your fat loss journey, you’re going to need all the help that you can get.
Because it’s a tough road ahead.
Good thing you have access to resources all around.
Just like this cheat sheet from my man @realjaredhamilton.
You just have to know where to look.
Be sure to read his full post below!
😉In case you’ve ever been not so sure of what food falls into which category (protein, carbs, & fats), I’ve got you covered.
📌You might click the little save button in the corner on this one.
💥Here’s the thing you need to know about all this...
😲You need all 3–protein, carbs, & fats.
💡None of them inherently causes you to store fat.
Any of them in excess (calorie surplus) will cause you to store fat.
🙅Don’t get rid of one entire category when dieting & trying to lose weight.
👎I promise, if you do that you’ll fall on your face & gain all your weight back.
✅You need all 3.
9 8395 days ago
Today’s blog post has lots of mixed emotions— my sweet teacher friends are gearing up for in-service and first days of school and this year I’m not
I’ve held on to a quote from Elizabeth Elliot over the past 6 months—“It is a safe thing to trust Him to fulfill the desires He creates.” And my desire is to help people navigate fitness and nutrition in a personalized way....whether they are 5 years old or 55 years old 🖤
I’ve felt *strong* twinges of guilt mixed with stronger feeling of excitement throughout this decision to be honest— feelings of letting someone down— I’m not sure if it’s my own ego of being able to handle it “all,” or my students, or fellow teachers or who exactly. I will say that it’s comforting that some of my most enjoyed college classes: Exercise Physiology, Condition & Fitness, Kinesiology, and Exercise Nutrition are coming in to play more than ever 🙏🏼
Anyways, I wanted to take time to let you in on this area of my life— and please know that I’m extremely excited to focus on offering my undivided attention and time to this passion: people.....and making them move 🙌🏼
I’m happy to answer any questions 👇🏼 and the blog post is linked in my bio 📖