GET LEAN DOING LESS CARDIO? 🧐👇🏽
Yes, it’s possible & no, it is NOT necessary!
Don’t get me wrong, cardio is fantastic for your health and can assist in burning calories, but it may NOT be the greatest tool if your goal is fat loss/get leaner & more toned.
Instead, focus on prioritizing these five things for maximum results 🔥
✅ Strength training -
Helps you build/maintain muscle & sculpt your body. Minimum 2-3x/week. Focus on compound movements & push yourself to go heavy while keeping form.
✅ Eat in a caloric deficit -
About 10-20% below your maintenance calories to help burn body fat.
✅ Consume enough protein -
Protein aids in muscle building/maintenance/recovery & helps keep you full.
Generally 1 gram/lean body mass is a good place to start.
✅ Increase NEAT -
This is what you burn doing non-exercise related activities such as walking, fidgeting, taking the stairs, parking farther away.
✅ Be consistent -
This shit takes time.
Once you’ve mastered these 5 things, then you can slowly implement cardio as the tool it is. Cardio is important, but it should not be your number one focus.
Breakthrough requires and needs follow through. When things get really uncomfortable, it's allowing your brain to process new things. That's a part of learning.
It's the repetition of following through over and over again.
You showing up to work out and move your body is not different.
Having breakthroughs in healing and weight loss require and need follow through on emotional, physical, and spiritual levels.
Saying you'll start one day soon, isn't an excuse to not follow through with where you are today.
How will you follow through today?
يعد المشروم مصدر غني بالمغذيات الضرورية للإنسان يهو يعد مصدر مهم للحصول على الكالسيوم و فيتامين د و هو أيضا فعال في مكافحة السرطان و خفض الكولسترول و خفض ضغط الدم.
Mushroom is a rich source of the necessary nutrients. It is an important source for obtaining calcium and vitamin D. It is also effective in fighting cancer, reducing cholesterol and lowering blood pressure.
Thai Chicken Lettuce Wraps
Made by @cookingclassy
3 Tbsp low-sodium soy sauce
2 Tbsp fish sauce
2 1/2 Tbsp brown sugar
2 Tbsp lime juice
1/2 tsp sesame oil
2 tsp cornstarch
5 green onions, light parts and green parts kept separate
1 Tbsp minced garlic
1 Tbsp minced ginger
1 1/2 lbs 92% lean ground chicken
1 Tbsp olive or vegetable oil
1 red bell pepper, cored and diced
1 1/2 cups matchstick carrots, roughly chopped
1/3 cup chopped cilantro
1/2 cup roughly chopped unsalted dry roasted peanuts
Sambel Oelek, for serving (optional)
Iceberg lettuce, for serving
In a small mixing bowl whisk together soy sauce, fish sauce, brown sugar, lime juice, sesame oil and cornstarch, set aside.
Heat oil in a large non-stick skillet over medium-high heat.Add lighter portions of green onions, garlic and ginger and saute 30 seconds, then add chicken and cook, tossing and breaking up chicken occasionally until nearly cooked through (don't drain). Add red bell pepper and cook until just slightly softened, about 2 minutes. Add carrots and darker portions of green onions, then whisk sauce mixture once more and pour into skillet. Cook, tossing frequently until sauce has thickened (and chicken is fully cooked through), about 1 minute, taste and season with a little salt if desired. Add in cilantro, green onion greens and peanuts. Serve warm over whole lettuce leaves with Sambal Oelek if desired.
يعتبر الرمان من أكثر الفواكه غنى بالفيتامينات و مضادات الأكسدة و المعادن فهو فعال في علاج الإلتهابات و مكافحة السكري و حماية القلب.
Pomegranate is one of the richest fruits in vitamins, antioxidants and minerals, it is effective in treating infections, fighting diabetes and protecting the heart
تحتوي المانجو على كثير من الفيتامينات و المواد المغذية التي تساعد في حرق السعرات الحرارية فهي مفيدة لتخفيض الوزن و تطهير الجلد و الوقاية من السرطان.
Mango contains many vitamins and nutrients that help in burning calories, it is useful for losing weight, cleansing the skin and preventing cancer.