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This was my physique about 2 months ago probably the best I had ever look. I was prepping at the time for a show, but unfortunately had gotten injured and had to stop my prep and working out. Fast forward to now I’m happy to say I am now working with @team3dmj. I’m Excited to see where we will be at in 2 years, the earliest I’ll be stepping on stage again is in 2020. . . . . #naturalbodybuilding #team3dmj #anytimefitness #clubmanager #diettips #workouttips #fitnessjourneys #ghostlifestyle #beseen #proudbutneversatisfied #alphalete #IIFYM #flexibledieting #workoutguides #fitnessmotivation #gymmotivation #fitnesscoach #onlinecoach #fitnessblog #personaltrainer

🌱 Dîner 🏋️‍♀️☀️ . Après un entraînement cardio de ouf 😥 . ➡️ espadon 🐟 ➡️ brocolis bio 🌿 ➡️ riz thai complet bio 🌿 . ℹ 35G / 20P . . . . . . . . . . . . . . . #dinner #eatclean #eathealthy #healthyfood #healthy #healthylife #healthylifestyle #healthyliving #bio #macros #foodprep #mealprep #fitgirl #weightloss #diet #reequilibragealimentaire #protein #gainz #glutenfree #motivation #discipline #fitfam #crossfit #fitfood #organicfood #organic #nutrition #fitness #glutenfreelife #flexibledieting

Happy Hump Day! One of my top priorities this off-season is to grow my glutes! Aiming for a killer waist to booty ratio. That means lots of core exercises to tighten and bring the waist in, lower body exercises to build shape and back exercises to widen my upper body and create an hourglass shape ✌️👌

WHAT I ATE 23/10/18: ✨✨✨ ✨LUNCH: Sweet & sour chickpea stir fry - noodles with spring onion, chickpeas, pak choy, water chestnuts, peppers, soy sauce, nooch, sesame seeds + @bluedragonuk sweet & sour sauce 465 cals | C78 | F9 | P:16 ✨DINNER: Grilled salmon with an egg, quinoa, peas, carrots + kale 466 cals | C43 | F14 | P41 ✨SNACKS: go ahead yoghurt breaks, dark chocolate kit kat, @alpro soy & coconut yoghurt with cinnamon + 2 @oreo thins with options white hot chocolate during @britishbakeoff semi-final 💃🏾 396 cals | C55 | F15 | P8 TOTALS: 1326 cals | C176 | F38 | P65 ✨

1.5 years of progress #transformationtuesday . After having to take a few weeks off post-surgery (on the left), my physique didn’t look the best. . Since then I haven’t said no to pizzas, beers, gin and tonics, kebabs - you name it. I don’t sweat the small stuff, I just focus on what actually matters. . ✅Train consistently on some kind of program. ✅Be active. ✅Be mindful of calories. ✅Have healthy habits. ✅Be happy. . . . . #transformation #tbt #gains #shred #diet #iifym #flexibledieting #ukfitfam #getlean #fitfamuk #aesthetics #calisthenics #chest #delts #arms #abs #vtaper #progress #personaltrainer #train #fitness #fitspo #leanmuscle #coach #gym

I have a very strict diet that I stick to 6 days a week (it’s just easier, that way I can meal prep for the full week) but one day a week I allow myself to eat whatever I want as long as I stick to my macro targets (protein, carb and fat). This was from one of those days. #healthy #healthychoice #vegetarian #fitfood #healthylifestyle #healthyrecipes #foodporn #protein #carbloading #flexibledieting #ifitfitsyourmacros #fitness #fitfam #fitspo #getstrong #getfit #justdoit #youcandoit #bodybuilding #fitspiration #fatloss #refeed #diet #dieting

Current physique update 😈. . . 24 days out from @wnbfofficial World championships in LA. I’m not genetically blessed, I put in the work everyday & will continue too until I know I’ve done everything possible within my control to bring the best package I can👊🏻. #prodebut #bikinipro. . . . Photos taken yesterday afternoon: 5 plus litres of fluid consumed 3 out of my four meals . . Now get this girl a tan because she clearly needs it😂🙌🏻

Bad days; we all have them both in and out of the gym. You’re not going to put out your best performance every day of your life, but you can always put in 100% of your effort on any given day. For no apparent reason, I was just not feeling it today which subsequently led to me getting into my own head. Once this happens it can be hard to rebound back and make it a good workout. What I have found works for me is just telling myself “this is not a good day, but put in some fucking effort make it worth your time.” @mtsnutrition @tigerfitness #mtsnutrition #machinemilitia #machinemode #machinetakeover #morethanjustanumber #mensphysique #bodybuilding #bodybuilder #fit #fitfam #fitspo #fitness #fitnessmotivation #fitnessmodel #fitgirl #fitnessjourney #abs #powerbuilding #gym #gymlife #iifym #flexibledieting #ipepro #mensphysiquepro #transformationtuesday

PWM 🤩 *** When you are a busy working lady and you dont go shopping, so the only salad you have are pickled capers... + store bought whole grain rye bread + leftover meatballs + some ajvar (baked pepper spread) always waiting in a jar You can still have a great meal! *** #zivaninadijeta #pwm #postworkoutmeal #postworkout #cleaneating #flexiblediet #flexibledieting #macronutrients #iifym #zdravobrok #zdravahrana #zdravlje #vecera #idejazaveceru #bread #wholegrain #rye #easymeals #healthymeal #healthyfood #healthyrecipes #happy #feelingfull

A cheeky little pud before bed this evening.... defrosted cherries with Greek yogurt flavoured with @trkghealthyliving cherry skinny syrup and crushed meringue nest for me and the same but defrosted mango and the mango skinny syrup for the hubby. Which would you choose??? Don’t forget the code Mummyjo10 gets you a distinct @trkghealthyliving #cherries #mango #dessert #pudding #foodie #foodporn #eeeeeats #diet #flexibledieting #yummy #fruit #countingmacros #macrocounting #intermittentfasting #teamrh #iifymgirls #balancednotclean #lovefood #balanceddiet #sweettooth #getinmybelly

Obviously I have some work to do🤣. . . Exercise of the day: bottoms up kettlebell press. . Benefits: a great way to work the muscles of the shoulder while requiring a much higher degree of stability from both the scapular girdle and core. . I recommend first working on bottoms up cleans, and then rack carries, before progressing to presses. Im excited to add these to my regular programming and see what improvements I can make over the next few weeks. Remember, even seasoned fitness junkies have to hone their skills with practice and many fails! Stick with it and you will be amazed what you can accomplish. . #annamalfitness #personaltrainer #ironalleyvancouver #nasmcpt #kettlebell #strengthtraining #balance #core #grrrlarmy #girlsthatlift #girlsgonestrong #surreybc #doughnutsanddeadlifts #powerlifting #flexibledieting #workharder #fitness #fitspo

Afternoon snack. Small package packing 400 calories but the micronutrients are worth it. Let’s work! #myfitnesspal #mfp #underarmour #monster #fritolay #snack #iifym #bodybuilding #bodybuildingcom #transformationtuesday

Chapter 3 of Thyroid First Aid Kit is called ‘Head & The Heart’ and it explains exactly this — why no matter what your diet is, or what pills you take, nothing will work if your mental health is lagging. 🙏🏼 #Repost @thyroidfirstaidkit (@get_repost) ・・・ #womenshealth #pcos #birthcontrol #hormones #infertility #healthandfitness #healthyeating #healthybody #nutrition #nutritioncoach #diet #mealprep #macros #macrolife #macrocounting #iifym #ifitfitsyourmacros #flexibledieting #cleaneating #crossfit #crossfitgirls #aesthetics #fitness #fitfam #fitlife # strength #gym #gains #bodybuilding #anxiety

Last day! I will typically train 5 days in a row and then the 6 day is the rest day. If Im feeling good I will go right into it and skip the rest day and it will come up when needed. .... .. If anyone has any questions about this split it would like greater detail please leave a comment below.

Want to get in better shape? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Struggling to see results? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Need to accountability via a coach? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ I’m taking on 1 more client for this month! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀ Contact me directly through the DMs or email Jackpead9@Gmail.com ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀⠀

Thank you @evanchaffey for including 10s. You can see my eyes become lifeless as I enjoy every single rep in this set and @sushitrash’s melancholy song guide my exhausted soul into the next life. But I will die with a nasty leg pump tho. . . 1x10, 1x9, 2x8 @ 300 . .

Day 2/30 OMAD. 1,430 calories P104 | C38 | F98 The boyfriend made me dinner tonight 😁❤️ - collagen, coconut hot chocolate. - Almond crumb fried chicken w/ spinach salad and nutritional yeast - Lentil curls Bit more carbs than the Keto police would allow 🚓🚓🚓🚓 but Who’s going to turn down dinner on the table when you get in, I certainty ain’t 😂💁🏼‍♀️👸🏼 #onemealaday #OMAD #keto #intermittentfasting #fasting #fitfam #omaddiet #omadlifestyle #omadwomen #ketouk #omaduk #lowcarb #weightloss #healthylifestyle #flexibledieting #mealoftheday

honestly tuesdays for instagram are pretty cool in my opinion. i get to scroll through my feed and see a ton of crazy amazing transformations made by some bomb ladies and gents on here. i get to learn just a little bit more about someone’s journey or story, and i think that’s awesome. everyone comes from a different starting point, and getting to know where that may be for different people is so cool to me! okay that is all for my tuesday ramble, time to hit back and bis and then get my study on 🤓 - Click the link in my bio to apply to work with me☝🏻😉 - 15% off FRÉ Skin Care -> CARMEN 10% off Legendary Foods -> carmenlives 10% off Healthy Human -> CLIVES10 - - #bodybuilding #growth #bulking #lifting #lift #weightlifting #strength #muscle #girlswholift #strong #buildingmuscle #iifym #flexibledieting #gains #gainingweight #recovered #fitness #healthylifestyle #strongwomen #musclegain #growing #lifting #gym #fitnessinspiration

🍔Are you used to eating past the point of fullness or feel the need to clean your plate? Maybe you instinctually do it and don’t even realize you’re full until it’s too late? ⠀ 🤭Usually overeating can become a habit and it’s very common. If you’ve ever struggled with it, you’re not alone! I’m sure you’ve experienced it, maybe at parties, weddings or events where food and drink gathers us together. ⠀ 📒Occasional overeating isn’t a problem as long as you get back on track. But, it can be problematic when you experience reoccurring episodes. ⠀ 📉It can affect fat loss progress and if you are experiencing these regularly, I recommend trying to find out why it’s happening and consider asking for help if you can’t solve it alone! ⠀ Fortunately, there are some strategies I’d recommend if you find yourself constantly overeating! ⠀ 🌟Sit down at the table. Don’t munch until your seated and have taken a deep breathe. 🌟Eat without distraction. This will help you recognize fullness easier. 🌟Put your utensils down between bites. Basically this just slows ya down and prevents you from inhaling your food. 🌟Take 20 minutes to eat. You can more easily recognize when fullness approaches and appreciate the meal. 🌟Eat fibrous foods. High fiber foods fill you up and are harder to overeat. 🌟Chew. A lot! And try to eat until you’re only 80% full. Your brain won’t recognize you’re full until 15-20 minutes after the fact, so try not to eat until you’re 100% full! ⠀ 🍲As always, breaking the habit may not be easy at first. It most likely won’t vanish overnight, but if you’re patient, work on it one meal at a time, and focus on getting better at understanding your body and hunger cues, you can (and will) make progress! ⠀ ⠀ #fatlosstips #fatlosshelp #fatlosscoach #fatlossjourney #weightlossdiary #lowcalorie #caloriecounting #countingcalories #iifymwomen #flexibledieting #knowyourfood #bostonfitness #bostonfoodie #lowcalories #dieting #dietingtips #overeating #bingeeating #bingeeatingrecovery #bingefree #bingerecovery #mindfulness #mindfuleating #eatforhealth #successmindset @saltylifts ----- Follow @@MDHendriks@MDHendriks ----- Credit: @@getfitwithbola ----- Great content

Honey and rosemary chicken, garden salad and 2 cups of rice to kick of exams 💪🥗🍗

#transformationtuesday Tim at 49 years young, has made tremendous progress this year. It’s been a gradual process, making regular, small, continued adaptations that fit his lifestyle that he can sustain for the long-term, to go on to make further progress. Rather than a significant short term result followed by a big crash, falling off the wagon and things going back in the wrong direction as is so often the case for so many. . Tim’s goal (like many) is simply to look better in his knickers! He’s generally impatient when it comes to results (like many) and his own worst critique, full of self-depreciating talk and struggled with the fact that true progress is slow and even more so the leaner you get, when it comes to fat-loss. Despite that he’s remained consistent, disciplined and listened. He’s now leaner then he’s been since his early 20s and only just getting started! . Tim isn’t one for weighing out every single part of everything he consumes, regularly has meals out/hosted for him as part of his job commitments and regularly has to travel abroad. His diet remains flexible, eating things he likes, just making sure they’re of the relevant macronutrients and micronutrients, without being overly strict and precise on the numbers. Instead, mainly focusing on regularly monitoring his calories, adjusting as necessary, with a daily guideline amount, but an overall weekly allowance to provide some flexibility along with a focus on nutrient timing. . Outside of the vanity/aesthetic aspect, Tim has had horrible shoulder mobility for a good ten years, could barely raise his arms straight overhead, let alone press anything. But he’s now pressing overhead comfortably on a regular basis. ⚡️ #personaltraining #fatloss #progress #flexibledieting #iifym #macros #dontforgetyourmicros #strengthandconditioning #healthandfitness #bodybuilding #powerbuilding #ageisjustanumber #squatbenchdeadlift #crayford #greenwich #crayfordweightsandfitness #fitstudioz #kent #staythecourse #adaptandovercome

NUTRITIONAL INFORMATION PER 100G OF . SKIMMED MILK. : FULL FAT MILK . . CALORIE : 375kcal. : 516kcal . Carbohydrates : 50g. : 38g . Protein : 36g. : 24g. . Fat: 0.6g. : 30g . . Follow👉 @benzfitness_ng for more fitness content . . #milk #protein #bodybuildingfood #bodybuilding #fatloss #bodybuilder #diet #dietfood #weightlossfood #musclebuilding #macronutrient #iffym #intiutiveeating #caloriecounting #calories #weightlossdiet #food #nutritionalinformation #nutritiontips #fullfatmilk #wholemilk #milkpowder #food4thought #flexibledieting #dieting #shredding #bulking #fiitfam #healthyeating

Want to learn more about your food!? I’m hosting a 4 week macro challenge to help you understand more about your food! Counting macros doesn’t HAVE to be a diet but it’s a way you can tweak foods and enjoy foods while still hitting your goals! ⁣ ⁣ For $45 you’ll get:⁣ Individualized suggested macros⁣ Exclusive how to count macros pdf⁣ Early access to mealpreps ⁣ Private Facebook group for⁣ - recipes⁣ - helpful hints/hacks⁣ - support⁣ - weekly check-ins⁣ - how to adjust macros to build a lifestyle⁣ - giveaways ⁣ - prizes based on participation ⁣ ⁣ + FREE workout guide⁣ ⁣ STARTS NOV 5th⁣ Get that extra accountability and push for the end of the year! Link is in my bio❤️.⁣ .⁣ .⁣ .⁣ .⁣ #food #fooddiary #prep #mealprep #foodprep #mealprepsunday #healthyfood #health #diet #weightloss #flexibledieting #macros #macrocounting #iifym #iifymgirls #eeeats #healthyeats #weightlossjourney #fasting #foodie #shapesquad #bbgprogress #prepared #recipes #healthyrecipes

Here at @sweetvictorybc we’re pretty obsessive over food and proud of it! Lol! 🤩 With any industry there’s always a battle! 👊 In one corner you have the delightful @oreo , with the creamy filling and the crunchy outside, this cookies is one of America’s favorite snack. Not to mention, they just keep popping out amazing variety of flavors! 😍 In the other corner you have a The mother of all classic cookies, @chipsahoy chocolate chip cookies 🍪 They have the crispy outside and the ooey gooey middle, just reminding you so much of Saturday mornings, with kids cartoons, and a glass of milk. Not mention all the different flavors they keep stuffing with chocolate chip goodness! . What do you guys think? What and why? #oreos #chipsahoy #chocolatechip

Grilled asparagus with pink Himalayan salt, fresh garlic and chilli flakes 💚

Chocolate chip ultimate protein cookie V6.4 The amount of attempts it took to get this right boarded on the ridiculous I lost count how many batches ended up in the bin before I got it right and I eventually landed on this one, version 6.4 The evidence of the struggle can still be seen under this hashtag: #thebeltsandersquestforaproteincookiethatdoesnttastelikeass These have become an absolute staple of my diet for filling holes in my protein goals. Beats Larry and Lenny hands down and cost a fraction of the price. For the next 24 hours I’m taking 15% off the price of all ebooks and bundles 🎉 Per cookie: Calories:106 Fat:6 Carbs:3 Protein:8 Recipe for these beauties including scannable my fitness pal barcodes is included in my new eBook (vol3)👍🏼 check the link in my bio for a preview of whats waiting inside 🙄 and as of now (if you havent heard) you can get all four of my ebooks at a discounted price, look for the Beltsander Complete Works Deal on my website 👆🏼.

Since coming off the pill in March 2018, I haven’t really given my body the chance to regulate and be normal. This has resulted in lack of a cycle since, even though the cycle I was having was regulated by the contraceptive pill, of which I refuse to use in order to get my cycle back. To me, it’s important to try and use natural remedies including herbs and oils to try and allow my body to regulate itself (for the time being anyway) I’ve put my body through a lot this year, so now it’s time to give back to it and fuel it with enough food, enough nutrients and enough rest. So since the end of last week, I started using @fem21aus - a hormonal balancing blend using a heap of different vegetables and herbs to help improve the health of women’s hormones. I take a scoop a day, and the blend includes a heap of greens to help with digestion too. I think it’s a good start to help me move in the right direction of getting my period back and feeling less bleh over all. It’s not normal to not have your period as a female and I’m gonna do everything I can naturally to get it back! Comment below if you’ve ever used this blend and what you think of it!

I had someone tell me I fell off, ohhh I needed that!

#transformationtuesday 🙌 {Anzeige} 🇩🇪ich weiss gar nicht wo ich anfangen soll... auf Instagram ist jeder Influencer Natty, es hat jeder das schönste Leben, fährt das dickste Auto, hat die geilste Frau, das meiste Geld und ist immer happy. Keiner spricht über seine Höhen und Tiefen (meist nur über die Höhen). Ich war ewig raus aus Instagram, weil ich Private Sachen und Unizeug klären musste und ich finde, dass man nicht sein ganzes Leben auf social media preisgeben muss. Zudem habe ich gemerkt, was für eine Blenderwelt bzw Scheinwelt IG eigentlich ist. Hier wird ein Kommentar geschrieben mit Hey tolles Profil und folgt einer Person, dann entfolgt diese Person einem wieder, weil man ihr nicht folgt. Entweder ich folge einer Person weil ich sie kenne, sie interessant oder den Content gut finde oder ich lass es. Aber dieses followforfollow oder jetzt bin ich fame, dann lösche ich alle mit weniger follower oder bro hier ,bro da, aber dann entfolgen weil man einen Tag mal seine Beiträge nicht geliked hat..und dieses folgen und wieder entfolgen, ich könnte kotzen...all das hat mich dazu gebracht Insta erstmal komplett zu deaktivieren. Was ist in der letzten Zeit passiert und wieso hab ich Instagram wieder aktiviert? Ich war einfach nicht mehr zufrieden mit mir selbst und hab beschlossen eine Diät zu machen und mir als Ziel meine Bestform bis zum Tag  X (Fotoshooting) festgesetzt. Ich habe im Zeitraum Mai bis September 12 Kg abgenommen und fühle mich wieder selbstbewusster und zufriedener. Und Wie? (fast) ganz simpel #iifym gepaart mit einer angepassten HSD, mehr Bewegung und schweres Training danke an @davecee dafür dass du immer für mich da warst, sowohl trainingstechnisch als auch mental und natürlich auch danke an meine anderen Freunde, die mich bei guten und schlechten Zeiten unterstützt haben. Ich möchte der Welt einfach zeigen, dass man sich ernährungstechnisch nicht einschränken muss um seine Ziele zu erreichen. Klar, die HSD an sich gibt nicht viel Spielraum für Schokolade her, dennoch hab ich mir bis fast zuletzt jeden Tag was süßes gegönnt, auch wenn es nur ein 150 kcal Eis war😁✌🏼

MORE improvements from Erin 💪🏻 She is literally a machine. Continuing with her volume training, she’s now performing 4 reps at 85kg. Next week her target is 5 reps, for 4 sets, then we will be taking a de-load week to help with recovery. Smashed it 👏🏻 — #TeamProFitness

@ketoandfaith305 thanks for sharing this amazing creation featuring our #thinslimfoods bread! #️⃣1️⃣🍞‼️ ・・・ Cuban vacafrita sandwich w/ @lindasdietdelites low carb bread♥️🇨🇺 • • #lowcarbbread #fitfam #iifym #cheatclean #healthyeating #flexibledieting #lowcarb #keto #atkins #slowcarb #lowcarbpasta #lowcarbfood #ww #wwdivas #wwsupport #weightlossjourney #welifestyle #wwfood #slimmingworld #smartpointsww #thinslimfoods

#tanninglotion Time to be Tan😎 . D-10 . . #꾸준함이답이다 #naturalbodybuilding #flexibledieting . . . . . . . . #fitness #physique #gymrat #gym #gymlife #gymlove #abs #lift #다이어트 #건강 #운동스타그램 #운동하는남자 #몸스타그램 #셀피 #일상 #motivation #bodycheck #ootd #fashion #instasize #workout #diet #selfie #instadaily #life #lifestyle

As of tomorrow I am sorting my shit out and walking more. I have only hit my target of 14,000 steps/day twice in about 9 days now.... calories have been ok but I am not prepping as much as I normally do which makes me want to eat quick and easy crap. Early start tomorrow so I will set the day off right! . . . #jsa #jsam #jamessmithacademy #cfd #losingweight #weightloss #myweightlossjourney #mfpjourney #mfp #flexibledieting #myfitnesspal #caloriefuckingdeficit #caloriecounting #fijichallenge #fitbitaltahr #fitbit #steps #walking

I think the last year weight gain has gone to my glutes... let’s hope this years goes to my upper body so I have less of a poverty bench 💪 _ 4x8 high bar squats from the other day which I’m slowly learning to hate less

Hábitos para empezar a aplicar esta semana: - Toma un vaso de agua al despertar, en ayunas, que lo primero que ingieras sea agua, vienes de ayunar por 8-12 hrs y tu cuerpo necesita hidratarse. Tomar agua es la mejor manera de despertar a tu cuerpo. Si te gusta tomar café en las mañanas, trata de tomar 2 vasos de agua antes del café. - Come al menos 1 pieza de fruta al día, son fuentes de vitaminas, minerales, son fuente de vida para tu cuerpo. - Cena máximo 2 hrs antes de acostarte a dormir, dale tiempo a tu cuerpo para digerir lo que consumes. Acostarte a dormir justo después de cenar no es muy recomendable.

How did I transform my body? I followed my plan day in and day out. plain and simple. it wasn’t easy and to be honest it still isn’t easy! but I remind myself how much better I feel following the plan doing everything I can to bring my best self. - Yoyo dieting was a thing of my past, I would try every extreme diet looking for fast results. I would fall off track gain the weight and start all over again. Have you ever been there? fad diets will only get you in a perpetual cycle of dieting, feeling out of control! You must learn to create health and maintainable habits that allow you to live life to the fullest and enjoy moments with family and loved one without feeling restricted or the need to binge. If you have any questions at all Please send me a dm or email annasophiefit@gmail.com I am more then happy to help you and show you how you can start feeling better about yourself today ☺ I

🔥 How to LOSE FAT 🔥 ⠀⠀ 🤦🏻‍♂️ One of the most frustrating things about trying to lose body fat is the abundance of misinformation on “the internet” telling you what you should or shouldn’t be doing (smh). ⠀⠀ And to make matters worse, so much of this misinformation is complete and utter BS. It’s marketing gimmicks and billions of dollars in ad spend disguised as a helping hand. That REALLY frustrates me! 🤬 And it should frustrate you too. ⠀⠀ The good news is that I put together this infographic ☝🏼 (see above) to provide you with THE TRUTH. To provide you with real, honest, science-backed facts about what does and what doesn’t work for fat loss. ⠀⠀ If you read the infographic, and you implement the information therein, you will save time, you will save energy and you will save some of your hard earned money. You will also avoid endless frustration because you will inevitably avoid everything that doesn’t actually work. ⠀⠀ ✅ So, if you’re goal is fat loss. If you want to be leaner, stronger, healthier, happier and overall have a better quality of life… read the infographic above and make a commitment to yourself that you’re going to follow the path on the right. You owe it to yourself, because you deserve better! ⠀⠀ 👉🏼 Tag a friend that needs this information. Tag someone that this could help. And please, if you have questions - ask me in the comments below. I’ll reply. -Max . 📸@maxweberfit ⠀⠀ #fatlosshelp #fatlossjourney #fitnessjourney #weightlosstips #fatlosstips #weightlossjourney #fatlossgoals #weightlossgoals #fitfood #weightlosscoach #fatlosscoach #fatlossdiet #fatloss #weightloss #caloriecounting #countingcalories #caloriecontrol #portioncontrol #nutrition #intermittentfasting #mealprep #mealplan #strenghttraining #flexibledieting #iifym -

@simplyketosara best way to start the day 🌞 #thinslimfoods bread in the cutest breakfast combo ✨🍞👌🏼 ・・・ No filter needed for all of this goodness! 😍😍😍 • • #lowcarbbread #fitfam #iifym #cheatclean #healthyeating #flexibledieting #lowcarb #keto #atkins #slowcarb #lowcarbpasta #lowcarbfood #ww #wwdivas #wwsupport #weightlossjourney #welifestyle #wwfood #slimmingworld #smartpointsww #thinslimfoods

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Sometimes I wonder if the gym ever misses me back 🤔

When you reach the dumbbell threshold between the weight you can get up vs the weight you can rep out. 😂 First time I challenged myself on db incline for a min and I am pleasantly surprised. Despite the initial hiccup 50s moved smoothly for 6s. Vid & quick rescue cred: @madrosefit

Cannot explain how much I look forward to leg days💃🏼. Been told that the hardest part of growing/bulking is the mental aspect of it, to accept the weight gain and looking soft ☁️... All a girl can do is trust and have faith in the process, and eat all the vegan things 🙆🏼

FULL BODY BURNER 🔥 My usual Monday meant I had only 40 minutes to smash out a quick sesh down at my complex gym, which is surprisingly well equipped 💁🏼‍♀️ This one would also be a good one to do in hotel gyms too! ✈️☀️ 🔸Chest Press - focussing in the eccentric phase of the movement 🔸Shoulder Press 🔸Seated Rows - with a 3s isolates hold on each rep 🔸Cable Squats - superset with👇🏻 🔸Squat Jumps 🔸Yoga Ball Hamstring Curls — I did 3 sets of each exercise, the first 3 exercises in a 10-12 rep range, and the last 3 in a 12-15 rep range 🔥 — Workout fuelled by @usnuk watermelon BCAA’s 🍉 Comment below if you give this one a go!👇🏻💪🏻 — #workout #fullbodyworkout #TeamUSN #quickworkout #feeltheburn

Buffalo Chicken Salad . . . Salads are a personal diet staple when it comes to getting in essential micronutrients, as well as simply feeling fuller for longer. Quick and easy lunch here with leftover baked chicken tenders, cherry tomato’s, cucumber, onion and spinach. What makes this so delicious is the pairing of Red Devil Hot Sauce with a serving of @bolthousefarms Chunky Blue Cheese dressing! Just under 300 calories for the entire salad. (48g Protein | 17g Carbs | 3g Fat) 🌶🍗🥗 . . .

I’ve been diligently working on adding more variety of fruits 🍎 veggies 🥗nuts🥜beans and other nutrient dense foods in to my diet the past 6 months or so. I love when you find places that give you a plethora of options that hits all those spots like @lacunafresh 🍽 what are some of your other go to favorites for plates full of awesomeness?!🌈 comment below 👇🏼 #eattherainbow #miconutrients #macromom #eatfresh

🤣🤣 You can wear as little or as much make up as you want, and dress however you want, but get some kind of an education, and also, don’t be an asshole. 😉 #haha #makeup #education . . . • • • • #owned 💍 ✈️ #pilotwifelife ❤️ #korean #pilotlife #aviation #momlife #mommyblogger #instafunny #memes #momsofinstagram #fitmom #motivation #motherhood #flexibledieting #fitbit #virgo #bodybuilding #ifbb #bikini #mealprep #ufcgym #travel #beauty #style #hawaii #womenempowerment

Well there’s only one thing I can think of....The 1 dude in this pic must feel like the luckiest guy ever. 😏💁🏻‍♀️😂 I may have sacrificed my feet, my sleep, my workout, and my diet for a rare night out (after a fun day out), but it was worth it for great company, yummy food, and a thousand laughs. ❤️ #friendshipgoals . . . • • • • #owned 💍 ✈️ #pilotwifelife ❤️ #pilotlife #aviation #korean #latina #sisters #realhousewives #momlife #mommyblogger #momsofinstagram #fitmom #motivation #motherhood #flexibledieting #fitbit #virgo #bodybuilding #ifbb #bikini #mealprep #ufcgym #travel #beauty #style #hawaii #squad #enjoylife

I used to be that person who said Ill NEVER track my food or count calories. And here I am posting about tracking my macros. But, the difference with tracking my macros and counting calories is it is not a diet. It is just a more efficient way to consume your calories, by making the most of what you feed your body. I have never felt restricted by counting my macros, because I dont restrict myself on foods I want to eat! You can literally eat whatever foods you want, as long as you fit it into your macros. Im freakin amazed with the results Ive seen these past few months. And I feel SO GOOD because Im feeding my body the right amount of protein, carbs and fats for my body to function at its highest potential. Macro tracking is not for everyone, but if you have a healthy relationship with food but want to ramp up the results youre getting from your workouts, this might be something to try. I told myself Id try it for just a few weeks and Im here months later still doing it and still loving it! Plus its fun trying to figure out your meals and trying to get as close as possible to your targets🤓 For anyone wondering, I use myfitnesspal to input my food and a scale to measure my portions. If youre new to tracking, I recommend not guessing your portions, you will likely be way off lol. I paid less than $10 for a scale from Amazon. Ill be posting more What I Eat In A Days in the coming future. ____________________________________ #iifym #ifitfitsyourmacros #flexibledieting #countingmacros #girlswithmuscle #girlswholift #fitnessjourney #shelifts #bodybuilding #transformation #motivationmonday #weightlifting #nutrition #gainz #physiqueupdate #healthandfwellness #cleaneating #muscles #flexfriday #buildingmuscles #leanmuscle #buildyourbody #strongwomen #fitnessgoals #bodybuildingcom #fitnessmotivation #girlswhodeadlift #girlswhosquat #quads #girlswithabs

Breakfast egg muffins for a low carb option. Quick and simple to make. Tasted so delish, had to stop myself eating them all! Visit my website www.davidamcdermott.com for more healthy recipes and wellness chat! #mommyblogger #irishmammy #strongnotskinny #iifym #onthetable #irishfitfam #nutrition #macrofriendly #flexibledieting #protein

This evenings post gym meal. Vanilla & cinnamon protein mug cake (cut in half & added Greek yoghurt and melted square dark choc in middle) Topped with berries, walnuts, more yoghurt and a spoon of meridian peanut butter. Super messy, super yummy treat 😋 #mommyblogger #irishmammy #strongnotskinny #iifym #onthetable #irishfitfam #nutrition #macrofriendly #flexibledieting #proteinmugcake

So happy to see the weekend and beautiful weather in Ireland for a change! Gave these espresso protein bars a go (a version of @momfitnessdiary fab recipe) and to say I have buckets of extra energy today is an understatement! These were such a great pick me up as a pre workout snack and they taste amazing too😋😋😋 #mommyblogger #irishmammy #strongnotskinny #iifym #protein #onthetable #irishfitfam #nutrition #macrofriendly #flexibledieting

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