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So you’re tracking everything, eating in a deficit, and still not seeing progress
🥲 Here’s why:
Metabolic adaptation → If you’ve been in a deficit too long, your body burns fewer calories to conserve energy
Hidden overeating → Liquid calories, mindless bites/processed food snacking, and ‘healthy’ foods that aren’t actually low-calorie add up
Low protein intake → Losing muscle instead of fat slows down metabolism and makes you look soft instead of lean
✅ How to fix it:
Increase protein → Daily goal NEEDS to be 1g per pound of body weight to retain muscle and boost metabolism
Track properly → Take pictures, weigh your food, cut out guesstimates, and be mindful of liquid calories
Reverse diet if needed → If you’ve been dieting forever, gradually increase calories before cutting again
👉 If you’ve been stuck in a fat loss plateau, DM me “FAT LOSS” and I’ll show you how to break through
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This video will discuss how to get rid of your love handles, lose belly fat, and come inside the gym with me for my leg workout used to help me burn calories; helping reduce my belly fat!
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00:00 Intro
00:42 Nutrition
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03:09 Resistance Training
04:30 Cardio
05:24 Increase activity or decrease calories
07:12 Go back to maintenance
08:24 Leg Workout
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09:20 Hip Thrust
09:24 Outro
Tracking My Weight Loss Journey The Best Way To Stay Motivated
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Science Backed Fat Loss!!
Most People do get lost when they are beginning their fat loss journey by incorporating things that don't work. Instead let us look at the science behind fat loss and how to get fat loss results.
We need to do strength training in order to raise our resting metabolism, it's that simple.
When people say "my metabolism has slowed down over time" they absolutely are saying "I have lost a lot of muscle mass from sarcopenia".
We need to reverse this by doing strength training.
The amazing research that has come out in the past 20 years has changed everything we thought we knew about exercise -
Myokines are life giving proteins that change the body in miraculous ways, lowering blood pressure and cholesterol, destroying cancer cells. Fighting dementia, and reversing osteoporosis - This article is only one of many that shows the benefits of myokines as they are secreted into the body. https://www.ncbi.nlm.nih.gov/pmc/articles/PMC10405897/ All you really have to do is google "effects of myokines" and there are a wealth of studies showing how important strength training is for elderly and seniors -
This study by Dr. Simon Melov, he showed that strength training reverses aging on a genetic level - Resistance Exercise Reverses Aging in Human Skeletal Muscle https://www.ncbi.nlm.nih.gov/pmc/articles/PMC1866181/
You can live a longer life with strength training- SAFE strength training can be difficult to come by, and I offer two courses that will teach you to get the most out of your exercise -
These two courses were developed with seniors and elderly in mind – we use the scientific principles listed in the book Body by Science by Dr. Doug McGuff and John Little.
Whether you're a senior looking to enhance your fitness journey or a caregiver seeking valuable insights, this video is packed with essential information you won't want to miss. Discover how to make the most of your exercise routine and improve your quality of life today! Don't forget to like, subscribe, and hit the notification bell for more valuable content on senior health and wellness!
Elderly and senior citizens can get all of the health benefits of exercise!
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Can T Lose Weight 1 Food For Fat Loss
Burn Fat, Keep Muscle! Here’s How: 💪
Want to burn fat without sacrificing your hard-earned muscle? Balance is the key!
🍗 Protein is your ally—aim for 2.2g per kg of body weight to fuel muscle repair and growth.
🏋️♂️ Strength train 3-4 times a week to preserve muscle while in a calorie deficit.
🚴♀️ Keep cardio in check—opt for short HIIT sessions or just 1-2 steady-state sessions weekly.
⚖️ Don’t cut calories too hard—a 300-500 calorie deficit is enough to burn fat without losing muscle.
✨ Slow and steady progress = lasting results!
👉 Follow for more tips to crush your fitness goals the right way! 💥
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