🔊You may or may not know I’ve been publishing a podcast for some time. 👉🏻Take a listen if you want bite size Tips on: 💪🏻🆂🆃🆁🅴🅽🅶🆃🅷
🙏🏻🅼🅸🅽🅳🆂🅴🆃 I share my perspective on things I’ve dealt with personally: childhood PTSD
Confidence & low self esteem.
And share methods how I overcame these, to end up working in the fitness industry for over 16 years, to compete in both Crossfit and martial arts, and to help others transform their body & minds. ✅PLEASE SHARE(it may help someone) ✅TAG FRIENDS
✅COMMENT (for future topics)
Currently nearing the end of week 4 of consistent dieting, weights down & I'm looking leaner, so I wanted to share some thoughts on what I think is the optimum rate of fat loss after losing over 90lbs.
When you're overweight (& haven't yet learned about nutrition) and decide to lose weight, the first thing you may do (this is what I did at 18/19) is find out the quickest way to lose as much weight as possible. If you do your research, you'll see this is a bad idea for several reasons:
1) You will lose a higher percentage of weight from your lean body mass than body fat, which will result in you looking smaller but not leaner. It'll also lower the number of calories you can consume as your lean body mass plays a huge role in your BMR.
2) People who lose high amounts of weight in a short period tend to gain it back, and those who lose small amounts of weight over a more extended period tend to keep it off.
3) Leptin. I won't go into this here but if you Google 'Leptin and dieting' you'll understand. If you're overweight and lose weight quickly through a drastic calorie restriction (say you're losing > 3lbs of fat a week), it's not going to be good.
When I was around 18-24 every time I would try to lose weight; I would eat as little as possible, lose lots of weight in a short period and then gain it back. Since October 2016 I've lost over 90lbs, through experience I've noticed a couple of things.
1) When I keep calories on the high end of what is a calorie deficit for myself, scale weight drops slower, but I notice more physical changes in my body every couple of days. I look leaner.
2) If the scale weight is falling quickly, I don't notice as many changes in my body, the scale is going down, but I do not see the same changes in my body every couple of days. I am getting lighter, but don't look leaner.
For me, I try not to lose more than 1% of my total body weight in a week. For example, if you weigh 150lbs, you would aim for 1.5lbs a week to make sure you're losing as much fat as possible while losing as little of your LBM. I'm currently at 179lbs, so I'm aiming for 1.7lbs a week.
✨✨AMAZING BOOK REVIEW! ✨✨ I have just finished listening to audiobook THE SLIGHT EDGE. ⚡️ If you have never heard of it, I URGE you to download it free from soundcloud as it is really life changing!!⠀ The power of having success in life, doesn’t come from people being lucky, more talented than you or having things handed to them. It comes from YOUR daily mindset and EVERY decision you make. 🌟
Even just the first 30 mins is mind blowing, if you want to do one thing today to create a better future, just listen to it! 🌈☀️✨🔥 #theslightedge#lifechanger#readertodayleadertomorrow
I’ve only been coaching for a few months, but it is honestly the 2nd most rewarding thing I’ve ever done!! Let’s just be real...nothing will ever compete with being a mom!
I was a stay at home mom for 10 years and felt the need for something more, something for ME! I have a busy family, who needs me here at home...coaching has been perfect for me! I work when I can.
The messages I get from the people that I have helped or inspired...it’s the best feeling! The team that we have...they are everything! So much love and support!
Take a minute for yourself and listen in on this event! Send me a message and I will give you more details 😊