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The Fat Loss Process: Initiation PT1 Where is the

The Fat Loss Process: Initiation PT1

Where is the starting point for fat loss?

Is it the workout?

Whole30? Mediterranean Diet? Keto?

Cardio vs Weights?

Your body needs 1 signal to initiate fat mobilization. CALORIE DEFICIT. A calorie deficit starts a cascade of reactions in the body starting with lowered blood sugar levels. When blood sugar drops glucagon increases which signals enzymatic reactions to break down fat cells.

After fat cells are broken down, the individual fatty acids are then transported to be oxidized and then used for energy. This is a highly nutrient dependent process which will be covered in the next post!

What are macros? Counting macros is a popular and

What are macros?
Counting macros is a popular and flexible way of tracking calorie intake. Macros is short for macronutrients. There are 3 macronutrients: carbohydrate, protein, and fat. Micronutrients on the other hand are vitamins and minerals. Each macronutrients contributes a certain number of calories per gram.

Carbohydrate = 4 cal / gram

Protein = 4 cal / gram

Fat = 9 cal / gram

Let’s take the example of a meal consisting of 25g Carbs, 30g Protein, and 10g Fat.

Determine how many calories are from carbs: 25 x 4 = 100 calories

Determine how many calories are from protein: 30 x 4 = 120 calories

Determine how many calories are from fat: 10 x 9 = 90 calories

Add the calories from carbs, protein, and fat: 100 + 120 + 90 = 310 calories for the entire meal

When a dietary intervention is based on “counting macros” the carbs, protein, and fat goals are laid out and the client has the flexibility to choose healthy foods that fit within those prescribed numbers. The benefit to the client is the freedom to choose foods that fit their lifestyle and any dietary restrictions. Tracking macros takes practice, but the awareness of what types and amount of food we consume pays higher dividends in nutrition education.

#holidayhustle 💪💪

#holidayhustle 💪💪

◽Fitness Tip ◽ When doing pressing exercises w

◽Fitness Tip ◽
When doing pressing exercises with dumbbells, use a neutral grip hand position. Every time a barbell is used for pressing exercises the hand has to be in the pronated position. To prevent overuse injuries, encourage a healthy shoulder joint, and break through strength plateaus periodically changing the type of grip and grip width should be included in an exercise program throughout the assistance exercises.
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The benefit of the neutral grip is that the glenohumeral joint in a more favorable shoulder position and facilitates a greater range of motion.
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Terminology:
💪🏻 Pronated: palms down
💪🏻 Neutral: palms face the body
💪🏻 Supinated: palms face up

#trainvive

TEF: Thermic Effect of Food The body burns calori

TEF: Thermic Effect of Food

The body burns calories by metabolizing, breaking down food into its smallest constituents that the body uses for energy. Protein is the #1 macronutrient to facilitate a change in body composition. It helps with satiety (compliance) and protein has a higher thermic effect. When compared to carbohydrates and fats, the thermic effect of protein is 3x and 4x greater, respectively. The comparison of isoenergetic meal and their composition: high protein meal, high carbohydrate meal, and high fat meal showed the high protein meal has a significantly higher thermic effect (p<0.001) and is significantly more satiating (p=0.002) (Crovetti et al., 1998). The thermic effect and satiety level of the high carb and high fat meals did not show a significant effect.

Therefore, it is likely that the high thermic effect of protein promotes increased satiety! Making sure to get appropriate intakes of macronutrients will lead to optimal body composition!💪💪

Learning is the acquisition of new knowledge an

Learning is the acquisition of new knowledge and skills through experience. Providing continued value & results to hardworking cilents is our #1 goal at vive. Big thanks to kilostrengthsociety.com for coming out to educate our coaches!!

#Repost @kilostrengthsociety
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Awesome two-day Private Seminar with the team at VIVE in Dallas! We focused on optimizing Group Training and got in two training sessions using the methodologies we covered. Thank you again for having us! Look forward to seeing you all again in the future 🙌

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