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I've been diligent and working towards some goals. I lost 10 lb of fat, and I'm still working on building more muscle in my legs. I'm a work in progress, but I'm happy for the progress I've made!
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Muscle Eats Fat:
The main reason why you want weight training ….. actually, scratch that – why you NEED weight training to help you get leaner, is because muscle eats fat.
More muscle equals faster fat loss.
The amazing thing about lifting weights is that it raises your metabolic rate.
Your metabolic rate is the key to fat loss success, and it refers to the number of calories you burn.
Unfortunately, regular old boring cardio might burn calories, but it does very little to raise your metabolism, and keep you burning calories outside of the gym.
The same can’t be said of lifting weights though.
See, when you perform resistance exercises, it’s such a shock to your muscles that your metabolic rate goes through the roof, which means not only do you burn as many calories as cardio during your workout, but that calorie burn stays high for up to 48 hours after you’ve finished lifting.
How to Program Your Weight Training:
You might be confused about weights.
And that’s completely normal.
With so many machines, free-weights and programs around, figuring out where to start can be a serious puzzle.
The good news is though, there’s no “best” exercise, or best bits of equipment.
Whether you prefer to use dumbbells, barbells, fixed path machines – even kettlebells and cables, I’m not too worried for the moment.
What I am worried about however (and what will get you the best results) is how you set up your workout.
Here’s what I like...
A1
A2
B1
B2
C1
C2
D1
D2
What does this mean?
Each letter and number is an exercise – with the “1” exercise being an upper-body move, and the “2” exercise a lower one.
So you could have...
A1 – Squat
A2 – Push Press
B1 – Dumbbell Lunges
B2 – KettleBell Row
And so on.
But that still doesn’t quite get in-depth enough for what we want.
TUT and TIBS – The Forgotten Tricks:
Watch out – fancy acronyms coming up.
(Don’t worry, they’re incredibly simple.)
TUT stands for “Time Under Tension” – basically how long you’re working for in each set.
TIBS stands for “Time In Between Sets” – i.e. your rest time.
For optimal fat loss and lean muscle gains, your TUT needs to be 40 to 70 seconds.
So if one rep takes you 4 seconds using a 1-1-1-1 tempo (that’s 1 second each to lift, hold, lower and pause) then you need between 10 and 17 reps to hit that 40 to 70 second sweet spot.
As for TIBS – 45 seconds rest between each set is ample. You don’t want any more, otherwise you’re sabotaging your metabolic rate and your fat loss.
The final component – number of sets.
Let’s keep this nice and simple – 3 sets per exercise works incredibly well.
Oh yeah, and those letters – they indicate a super-set, where you don’t rest between moves.
Putting it All Together:
Right then, sample workout time, I’ll walk you through the perfect workout, step by step:
A1 – Squat
A2 – Push Press
Perform squats for 40 to 70 seconds using enough weight to really challenge you, then go immediately into push presses. Same deal – 40 to 70 seconds with a hard weight, but keeping good form.
Rest for 45 seconds, then do this twice more.
That’s your squats and presses done, you’d then move on and do exactly the same with another 3 superset pairings, such as –
B1 – Dumbbell Lunges
B2 – Double Kettlebell Rows
C1 – Stiff-Legged DeadLifts
C2 – Elevated Push-Ups
D1 – Ab wheel rollouts (I sometimes like to put ab moves in place of a final lower exercise)
D2 – Lat Pull-downs
But I Don’t Want to Get Big and Bulky???
Don’t worry – you won’t.
With the way this is set up, growing huge, brutish muscles just will not happen.
What will happen, however, is that you’ll get faster fat loss than ever before.
You’ll also get lean, toned muscles, rather than that skinny, saggy look that’s rife among the cardio crowd, who do nothing more than slog away on the treadmill and elliptical.
So if you want to torch body fat, take your metabolic rate up a gear and see new insane results ….. Start lifting!
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Puradrop extra strength gummies formulation is a blend of goodness-packed ingredients that help in the process of fat-burning, thus eliminating the unwanted and unhealthy fat stored in your body. It helps burn this fat and then uses it as fuel or energy to carry out different functions.
The supplement uses natural weight management techniques to help you lose weight effectively and efficiently. It focuses on ramping up your metabolic rate and increasing your energy levels.
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Keto Vegan Holiday Mints Supplements
The ketogenic diet has become the biggest dining trend in health and wellness today – some people lost over 50 pounds (!) and achieved all kinds of health benefits by following this low-carb, high-fat diet. Despite access to the Meal, finding the willpower to stick to a strict ketogenic diet can be tough at times. However, the keto market never sleep – over time, the strict diet became simpler due to products that allow keto dieters to supplement their keto diet to the best of their abilities. Keto Blast Gummies, now available at Walgreens near you, are the latest in the market of keto-friendly products. They are helping those who have difficulty sticking to a ketogenic diet satisfy their sweet cravings while steering clear of carbs.
What are Keto Blast Gummies?
If you are planning a keto lifestyle but worried about getting enough useful keto-friendly ingredients, then look no further than Keto Blast Gummies. They basically take all the high-quality ingredients required to make your diet a success, including MCT oil, collagen and exogenous ketones, and packs them into three delicious gummies with which you can have a supplement or a snack. These tasty goodies are a great alternative to ground coffee, which might not appeal to some. Each gummy will give your body a boost of essential nutrients and fats with which it can keep you in ketosis, giving your entire body a sense of wellbeing. They could be the perfect way to avoid sugar cravings when the alarm goes off.
One of the biggest challenges of doing keto is finding tasty, satisfying snacks and treats that are low in carbs and sugar. Keto Blast Gummies are a low-carb, super sweet treat that won’t make you feel remorseful, especially if you are on ketotarian or vegan. These gummy bears are also made without artificial colors, flavors and preservatives. It’s a clean treat that helps you avoid inflammatory additives, artificial sugars, and other processed ingredients. Plus, it’s grab-and-go! Always have a keto snack with you wherever you go.
Why Choose Keto Blast Gummies?
Why should you use Keto Blast Gummies as part of your keto routine? There are several reasons why you could consider Keto Blast Gummies. Not only are these keto-friendly gummies delicious and convenient, but their ingredients are thoughtfully chosen to support you on your keto journey. The MCT oil in Keto Blast Gummies is a stimulant known to support energy levels and mental clarity, two important factors for any keto dieter. The collagen can support your hair and skin, nails and joints.
One of the reasons to start with Keto Blast Gummies is that these chewable gummies will help you maintain ketosis. The supplement includes exogenous ketones in it to help the start of ketone production in your body and keep you in ketosis state for a long time. With Keto Blast Gummies, you can to help support your weight loss efforts and stick to your keto diet, because they will give extra help to your body to effectively use the fat accumulated until then. Because of their delicious taste and easy packaging, it is easy to use in a fast, easy and enjoyable way.
Where to Find Keto Blast Gummies
If you are still unsure if you want to purchase Keto Blast Gummies, the fact that they are now available for sale at Walgreens stores all over the country will probably sway your opinion. All you have to do is visit a Walgreens retail shop and navigate through the keto aisle to find the Keto Blast Gummies you can’t stop hearing about. Strangely enough, you can also purchase them online from the Walgreens website. These keto-friendly gummies are an absolute steal and are definitely worth their value. Unlike other gummies, these dietary supplements are on the affordable side, especially considering the unique taste and the unparalleled health benefits they provide.
Just try these delicious Keto Blast Gummies on for yourself. They are the next-level keto supplement that you’ve been waiting for. With their unique flavour and wide range of health benefits, there is no reason to hesitate! These sweet treats will enhance your keto lifestyle in a number of ways. Snacking, staying on track, pre-workout, boredom – just to name a few! Remember, when it comes to your overall wellbeing, any advantage is worth taking – especially when they taste this good! Keto Blast Gummies are available now over at Walgreens – go grab yourself a bottle of these yummy little gummies; we promise you won’t regret it!
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Want to kickstart your 2025 transformation AND have a chance to win big?
MacroFactor just announced their $100,000 New Year's Transformation Challenge, with a $50,000 grand prize and 100 additional $500 prizes up for grabs.
In this episode, I break down:
• How to join the challenge (January 1-10 registration)
• Why MacroFactor is my top recommended nutrition app
• Exactly how to get started with the app and challenge
3 steps to join:
1. Download MacroFactor and use code WITSANDWEIGHTS:
→ Apple/iPhone (https://apps.apple.com/us/app/macrofactor-macro-tracker/id1553503471)
→ Google/Android (https://play.google.com/store/apps/details?id=com.sbs.diet)
2. Watch my free MacroFactor setup video (https://youtu.be/HTOmVtR9UZw)
3. Sign up for the challenge (https://macrofactorapp.com/challenge)
4. Bonust Step: Join the Wits & Weights Facebook group for support (https://www.facebook.com/groups/witsandweights)
📲 Send me a text message! (https://www.buzzsprout.com/twilio/text_messages/1870546/open_sms)
Support the show (https://www.buzzsprout.com/1870546/support)
Send questions to @witsandweights (https://www.instagram.com/witsandweights/)
👩💻 Book a FREE 15-Minute Rapid Nutrition Assessment (https://witsandweights.com/free-call)
👥 Join our Facebook community (https://bit.ly/3vyLDqO) for live Q&As & support
✉️ Join the FREE email list (https://witsandweights.com/email) with insider strategies and bonus content!
📱 Try MacroFactor for free (https://www.witsandweights.com/blog/macrofactor) with code WITSANDWEIGHTS. The only food logging app that adjusts to your metabolism!
🏋️♀️ Download Boostcamp for free (https://boostcamp.app/#witsandweights) for evidence-based workout programs
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