Fitness and Nutrition Fastlane

Losing weight comes down to being in a calorie deficit. Follow👉 @fitlabx for daily fitness/nutrition tips!📚 And the easiest way to do that is to eat fewer calories. That’s why diet — specifically, calorie intake — has the biggest impact on how much weight you lose. You can create a calorie deficit from exercise, too. The problem is that it requires a lot more effort, and you have to ensure you don’t eat back the calories you burn. For that reason, exercise shouldn’t be the primary way you create a calorie deficit. Plus, exercise has a much more important role. Being in a calorie deficit will lead to weight loss, but if you think about it, weight loss isn’t really the goal. The goal is fat loss. That’s where exercise — specifically, strength training — really shines. Strength training helps you build muscle, but when you’re in a calorie deficit, it’s also the best way to ensure you don’t lose muscle. This way, you know the weight you’re losing is coming primarily (if not entirely) from body fat. Now that you understand the role diet and exercise should play in fat loss, it will make things a lot simpler. Turn on post notifications so you won't miss any of our content 🔔 . . . . #fatloss #diet #exercise #weightloss

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🏋️‍♀️ "To Tune or Not to Tune: Training with Music 🆚 in Silence" 🤔🎵 Follow 👉@fitlabx for more 💪 Let's settle the score on the ultimate gym dilemma: to blast those beats or embrace the quiet? Here's the lowdown on the pros and cons of both: Training with Music 🎧: Pros: Motivation Booster: A killer playlist can fire you up like nothing else. Say goodbye to workout slumps! Rhythm and Pace: Music sets the tempo, helping you maintain a consistent pace and push through those last reps. Distraction: It can take your mind off the burn, making workouts feel easier. Zone In: Music creates a mental space where it's just you and your workout, shutting out distractions. Cons: Volume Control: Some gyms have strict rules about music volume. Blasting tunes may not be an option. Safety: Loud music might prevent you from hearing important cues or someone approaching you. 🤫 Training in Silence: Pros: Focus: Silence allows you to tune in to your body and form, potentially preventing injuries. Mental Clarity: It's a meditative experience, enhancing mindfulness and stress relief. Hearing Cues: You can better hear your body's signals, like breathing patterns and joint sounds. Cons: Motivation: Some find it challenging to stay motivated without music to pump them up. Monotony: Silence may make workouts feel longer and less exciting. External Noise: Gyms can be noisy places. Silence won't help if there's constant chatter or clanging weights around you. So, which side of the spectrum are you on? 🤷‍♀️ Turn on post notifications so you won't miss any of our content 🔔 . . . . . . . #workouttips

Creatine 101 Follow 👉@fitlabx for daily fitness and nutrition tips 📚💪 Turn on post notifications so you won't miss any of our content 🔔

HIIT/Circuit Workouts🔥 Follow 👉@fitlabx for more 💪 High Intensity Interval Training (HIIT) is a great way to spice up your cardio and make things fun. They definitely require a greater amount of athleticism than standard cardio sessions. They are dynamic, impulsive, short and sweet. They not only develop the anaerobic system, but also have aerobic effects as well.✅ - HIIT workouts burn tons of calories, preserve much mass and can be done anywhere at anytime without needing any machine or equipment.🔥 - For me personally, I enjoy a work:rest ratio 1:1, but if I’m feeling motivated and energetic I go for 1:0.5 (which is really extreme). - 👉The great thing about this is that you can design the intensity according to your level of fitness. If you haven’t done this before, try starting off with a 1:2 work:rest ratio. - Tag someone who would do this with you!😉 Turn on post notifications so you won't miss any of our content 🔔 . . . . . . . . #hiitworkout #hiit #hiitcardio #hiittraining

🔥Why You Can't Build Big Shoulders🔥 Follow👉@fitlabx for more!💪 Do you want wide, meaty, broad shoulders but have failed at every attempt? 🤔 Below are 8 reasons why you can’t build big shoulders. - 1⃣ You treat deltoids as an afterthought Start to prioritize your deltoid training. Either train them on their own day or first during an arm workout, for example. Don’t think of your shoulders as small, weak little muscles that don’t require a significant amount of volume - 2⃣ You’re using too much weight with poor form The absolute best remedy is to cut your current weight to at least half and practice perfect, textbook form - 3⃣ You’re doing too much anterior deltoid work Limit a shoulder workout to one multi-joint overhead pressing movement and possibly (if you feel it’s a weak point) a higher rep front raise - 4⃣ You’re not contracting your deltoids correctly Again, by focusing on correct form and deliberate contraction of the working muscle, you will properly stimulate the muscle for better results, period - 5⃣ Your reps are too low If you’ve been on a heavy weight binge lately, lighten up a little and try performing some higher reps for a change. Notice I said higher reps and not easy reps - 6⃣ You’re not working the medial deltoids enough If wide is what you want then it would be wise to prioritize your medial delts more than any other deltoid head. Standing and seated side laterals, barbell and dumbbell upright rows… - 7⃣ Your program isn’t balanced If you are one of the guilty ones out there who press too much then the answer is fairly simple. In addition to performing 2 medial delt exercises, add in 2 posterior delt exercises as well - 8⃣ Your frequency is too low Sometimes all you may need is a bit higher frequency in order to get those gains going. Additionally, the fact that you will train them twice per week will actually require a little less volume in your routine since you’re hitting them more often Turn on post notifications so you won't miss any of our content 🔔

THE BASICS OF TRAINING CHEST Follow👉 @fitlabx for daily fitness/nutrition tips!📚 - The pectorals arise from the sternum and attach to the shoulders. Their function is to pull the shoulders and the entire shoulder girdle forward and towards the centre. The chest muscles don’t attach to or have anything to do with the contraction of the muscles of the arms. There are basically two kinds of movements for working the pecs: some kind of two-joint movement (presses) and some kind of isolation movement (flyes). One special case is dumbbell pullovers, which are a kind of vertical rather than horizontal flying movement. And here is a chest workout routine that was followed by the Legendary Bodybuilder Arnold Schwarzenegger consisting of all these movement patterns for training the chest. Turn on post notifications so you won't miss any of our content 🔔 . . . . . . . #musclebuilding #buildmuscle #chestworkout #chestworkouts #pushday #pullday #fitness #bodybuilding #hypertrophy #workout #chestday #arnoldchestworkout

For long term success, the foods you're eating shouldn't change much.... Just the portions. Follow 👉@fitlabx for daily fitness and nutrition tips 📚💪 Turn on post notifications so you won't miss any of our content 🔔

Do you use foam rolls? Save this 👆 Follow 👉 @fitlabx for daily fitness and nutrition tips 📚 💪 Turn on post notifications so you won't miss any of our content 🔔 . . . . . . . #foamroller #foamrolling

I often get asked “What is the BEST exercise to lose fat?” Follow👉@fitlabx for more!💪 I know the person asking always wants to hear 1 special exercise that will get them crazy results immediately. The problem is that no such exercise exists, so usually I just say either squats or deadlifts rather than go into detail about why their question doesn’t really make sense. The exercises listed are the best overall exercises for you to do because they hit multiple muscle groups. Of course you can do many others but these ones should make up the core of your workouts for best results. In reality, the main reason to lift weights when trying to lose weight is to make sure that you keep your muscle. Nutrition is the most important thing for you to be consistent with if you’re trying to lose weight If you’re not in a calorie deficit, then you won’t lose weight no matter what exercises you do Cardio can be very helpful in creating that calorie deficit so it’s good to add it in a few times a week. So keep it simple and stop looking for that magical exercise 😉 Oh and these are also the best exercises for building muscle...just in case you wanted to know 💪🏼 Turn on post notifications so you won't miss any of our content 🔔 . . . . . #fatloss #weightloss #weightlossjourney #fatlosscoach #fatlosshelp #fatlosstips #nutrition #diet #fatlossprogram #weightlosshelp #healthylifestyle #fitness #fitnessjourney #fatlossworkout #fatlossfoods #fitnesstips

When do you work out? Follow👉 @fitlabx for daily fitness/nutrition tips & education📚 Turn on post notifications so you won't miss any of our content 🔔 . . . . . . . #nightworkout

Notice something on slide 2? Yeah... You can focus on so much MORE before you ever have to focus on LESS of anything at all. This is a sneaky way to change your mental processes to abundance instead of restriction. If you're ready to do it differently, embrace the long haul and you'll never have to go on a fad diet again. This is what the 1st phase of our program is all about - we call it Shift. We literally have a client down 32 lb in 4 months without ever focusing on restricting calories... That doesn't happen every time - but it's amazing what can happen when you focus on the lowest hanging fruit. Follow 👉 @fitlabx for daily fitness and nutrition tips 📚 💪 Turn on post notifications so you won't miss any of our content 🔔 . . . . . . Cr @thebrookscoleman #healthyfood #healthyliving #healthylifestyle #fitnessislife #fit