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𝐋𝐨𝐬𝐢𝐧𝐠 𝐛𝐨𝐝𝐲 𝐟𝐚𝐭 𝐜𝐚𝐧 𝐛𝐞 𝐚𝐧 𝐨𝐯𝐞𝐫𝐰𝐡𝐞𝐥𝐦𝐢𝐧𝐠 𝐞𝐱𝐩𝐞𝐫𝐢𝐞𝐧𝐜𝐞.. I’ve yoyo-ed throughout my fitness journey when I lacked the knowledge and structure to get to my goal Throughout the years of trial and error, I’ve found the most optimal way to see results is by doing these things ✅DITCH THE FAD DIETS -Fad diets are the BIGGEST SCAMS to fat loss. Promising you results through unrealistic processes. The moment I stopped relying on instant gratification, was the moment I started generating results and keeping them for good ✅START STRENGTH TRAINING -Everyone wants to be toned, but is scared to lift weights because they might look “bulky” The only way for you to get bulky is if you train and eat a certain way! Putting on lean muscle mass is the only way for you to get that “toned” look ✅GET ENOUGH REST -Your muscles don’t grow when you’re working out but when you’re resting and recovering. Give your body some time to recover so you can start to see results! ✅GET ENOUGH PROTEIN IN -Protein is such an important macronutrient for muscle building. If you find that you’re eating clean yet not seeing results, keep your protein in check! Share this to a friend who’s struggling to lose body fat! #shorts
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The term ‘fat burning’ often gets thrown around & people assume it is the same thing as fat loss, it is NOT. Fat burning or fat oxidation (scientific term) are part of the process of losing body fat. You see, fat is stored in adipose tissue mostly as triacylglycerides. These stored TAGs must undergo lipolysis where the glycerol molecule & 3 fatty acid tails are cleaved from each other & released. Then those free fatty acids can undergo a process called beta-oxidation (I’m skipping over quite a few steps here to keep it simple) where the fats are oxidized. But fat burning does not occur in isolation. Fats are constantly being released from adipose tissue & burned but fats are also simultaneously being stored in adipose tissue. The simple equation looks something like this: Fat Balance = Rate of Fat Storage - Rate of Fat Burning So if Fat Storage more than Fat Burning, body fat is gained If Fat Storage is less than Fat Burning, body fat is lost If Fat Storage = Fat Burning, there is no change in body fat Low carb diets often claim superiority over other diets because they cause a large increase in fat burning. That is true, but it only tells one side of the story. You see, less than 2% of dietary carbohydrate is stored as body fat, & over 98% of fat stored in body fat originates as dietary fat (PMID: 8675642). Since carbs don’t have a storage form, they must be preferentially burned, which reduces fat burning So on a high carb, low fat diet, you don’t burn much fat, but you also don’t store much fat On a low carb, high fat diet, you burn a lot of fat but you also store a lot of fat. What determines overall fat loss or gain will be energy balance, how many calories you consume vs. how many you expend. This is why diets equal in calories & protein, but vary in carb & fat amounts produce equal fat loss in research studies (PMID: 28193517) Get my research review REPS: biolayne.com/REPS Get my new nutrition coaching app, Carbon Diet Coach: http://onelink.to/9h4d62 My research based supplements: http://www.outworknutrition.com Get my books on how to lose fat: http://www.biolaynestore.com Take my online course "The Science of Nutrition": https://chfi.click/laynenorton_online Get Custom Workouts by me for $12.99/month: https://biolayne.com/workout-builder/ http://www.facebook.com/laynenorton http://www.twitter.com/biolayne http://www.instagram.com/biolayne
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To lose fat without losing muscle, focus on a combination of proper nutrition, strength training, and adequate recovery. Maintain a slight calorie deficit by consuming nutrient-dense foods rich in protein, healthy fats, and complex carbohydrates to fuel workouts and preserve muscle mass. Strength training at least 3–5 times a week helps stimulate muscle growth and prevent muscle loss, while incorporating some cardio can aid fat loss without excessive muscle breakdown. Prioritize high-protein intake (around 1.6–2.2 grams per kilogram of body weight) to support muscle repair and retention. Ensure sufficient sleep and manage stress, as both play a crucial role in muscle preservation and fat metabolism. By maintaining a balanced approach, you can effectively shed fat while keeping your hard-earned muscle. #trending #viralvideo #shortvideo
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#IvanaChapman #weightlosstips #rateofweightloss Want to find that leaner, stronger version of yourself? Work with Ivana: https://bit.ly/ivanachapman Get Your FREE ebook! https://www.ivanachapman.com Disclaimer: Ivana Chapman is not a doctor or a medical professional. Always consult a physician before starting any exercise or nutrition program. Using any of this information is strictly at your own risk. Ivana Chapman will not assume any liability for direct or indirect losses or damages that may result from the use of information contained in this video including but not limited to economic loss, injury, illness or death. #caloriedeficitforweightloss
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The ketogenic diet has taken the health and wellness world by storm in recent years, with many people experiencing incredible results in terms of weight loss, improved energy levels, and overall well-being. Keto Lyfe is all about living your best ketogenic life, embracing the principles of the ketogenic diet to optimize your health and achieve your wellness goals. Whether you’re new to the keto lifestyle or a seasoned pro, there’s always room to learn more about how to make the most of this powerful way of eating. In this article, we’ll explore the ins and outs of Keto Lyfe, providing you with tips, tricks, and insights into how to thrive on the ketogenic diet.
The Basics of Ketogenic Living
When it comes to living your best ketogenic life, it’s important to understand the basics of the ketogenic diet. This high-fat, low-carb eating plan is designed to put your body into a state of ketosis, where it burns fat for fuel instead of carbohydrates. By drastically reducing your carb intake and increasing your fat consumption, you can train your body to become a fat-burning machine. This can lead to rapid weight loss, increased energy levels, and improved mental clarity.
One of the key principles of the ketogenic diet is to focus on whole, nutrient-dense foods. This means loading up on healthy fats like avocados, nuts, and olive oil, as well as high-quality proteins like grass-fed beef and wild-caught fish. You’ll also want to incorporate plenty of low-carb vegetables into your meals, such as leafy greens, broccoli, and cauliflower. Avoiding processed foods, sugars, and grains is essential for success on the ketogenic diet.
Another important aspect of ketogenic living is tracking your macronutrient intake. To stay in ketosis, you’ll need to closely monitor your carbohydrate, fat, and protein intake to ensure you’re hitting the right ratios. Many people find success with a macronutrient breakdown of 70% fat, 25% protein, and 5% carbs. Keeping a food diary or using a tracking app can help you stay on top of your macros and make adjustments as needed.
Tips for Success on the Keto Lyfe
As you embark on your ketogenic journey, there are a few key tips to keep in mind to set yourself up for success. Firstly, it’s important to stay hydrated and electrolyte balanced. When you restrict carbohydrates, your body excretes more water and electrolytes, which can lead to dehydration and imbalances. Be sure to drink plenty of water and consider supplementing with electrolytes to avoid keto flu symptoms.
Meal planning and preparation are crucial for sticking to the ketogenic diet long-term. By planning your meals ahead of time and batch cooking, you can ensure that you always have keto-friendly options on hand when hunger strikes. Stocking your pantry and fridge with keto staples like coconut oil, grass-fed butter, and low-carb snacks can make it easier to stay on track when cravings hit.
It’s also important to listen to your body and adjust your approach to the ketogenic diet as needed. Some people thrive on a strict ketogenic diet with very low carb intake, while others may benefit from a more flexible approach that includes periodic carb cycling. Experimenting with different approaches and paying attention to how your body responds can help you find the right balance for your individual needs.
Frequently Asked Questions About Keto Lyfe
Q: Can I eat out on the ketogenic diet?
A: Yes, you can still enjoy dining out while following the ketogenic diet. Look for restaurants that offer keto-friendly options like grilled meats, salads, and vegetables. Be mindful of hidden sugars and ask for modifications to suit your dietary needs.
Q: Is the ketogenic diet safe for everyone?
A: While the ketogenic diet can be beneficial for many people, it may not be suitable for everyone. It’s always best to consult with a healthcare provider before starting any new diet or lifestyle change, especially if you have underlying health conditions or concerns.
Q: How long does it take to see results on the ketogenic diet?
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A: The timeline for seeing results on the ketogenic diet can vary from person to person. Some people may experience weight loss and increased energy within a few weeks, while others may take longer to adapt to ketosis. Consistency and patience are key when it comes to achieving your goals on the ketogenic diet.
