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Great post by @meowmeix
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Weight loss vs. muscle gain meal ideas! 💪 *Swipe to see lunch, dinner & a snack idea* .
While no one meal will make you gain or lose weight, your meals and snacks for the day all together will add up to hit your target goals.
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As a reminder, for fat loss you need to be in a sustainable caloric deficit. For muscle gain, you need to be in a caloric surplus. For macitence, you need to be at a a caloric maintenance level.
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While that exact caloric number will be different for everyone, here are some examples to help you reach your goals.
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As you can see for the weight loss meals, they’re not devoid of all complex carbs. While at dinner, I skipped the rice for cauliflower rice, at lunch, I still included the full sweet potato and just skipped the toppings that were in the muscle gain meal.
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Additionally, I made sure I had plenty of healthy fats in the weight loss meals but still had a smaller portion than in the muscle gain meals.
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More info below:
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Breakfast fat loss - 2 eggs + 2 egg whites, 1/4 avocado, 1/2 cup cherry tomatoes + 1/4 cup mushrooms + 1/4 cup asparagus sautéed + 1 piece Ezekiel toast.
Breakfast muscle gain - Added 2 eggs, + 1/4 avocado, + 1 tbsp pb.
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Lunch fat loss - 4oz chicken, 1 sweet potato, 1 cup broccoli.
Lunch muscle gain - Added 2oz chicken, added 1 banana + 1 tbsp pb.
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Dinner fat loss - 4oz wild salmon, 1 cup cauliflower rice, 1 cup mushrooms + 1 cup kale sautéed in 1 tsp olive oil.
Dinner muscle gain - Added 2oz salmon, subbed in 1 cup rice for 1 cup cauliflower.
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Snack fat loss - 1 cup strawberries + 25g chocolate
Snack muscle gain - 1 cup strawberries + 1 medium banana + 45g chocolate
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#cleaneating #healthyeating #nutrition #cleaneats #mealprep #foodprep #fitfood #protein #weightloss #mealplan #paleo #healthychoices #mealprepsunday #healthyfood #mealprepping #macros #mealprepmonday #flexibledieting #iifym #instahealth #getfit #gains #meals #healthyliving #healthylifestyle #weightloss #musclegain

Ever wonder how to breathe correctly during resistance training?⁣⁣
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Here are the basics: Inhale. Exhale. Repeat. 😂😂😂 Boom - you nailed it. 💪😁👍 ⁣
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You think I’m actually kidding, but I’m not. Whenever I work with clients, this is one of the first things I teach as most try holding their breath the entire movement. Or they spend a lot more time exhaling than inhaling and end up dizzy afterward.⁣⁣
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BENEFITS OF BREATHING PROPERLY DURING RESISTANCE TRAINING:⁣⁣
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1️⃣ Increases core pressure which helps stabilize the spine. In doing so, you are able to lift heavier weight with less effort.⁣⁣
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2️⃣ Decreases lightheadedness following your exercise due to more stabilized blood pressure.⁣⁣
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HOW TO BREATHE FOR MOST RESISTANCE TRAINING EXERCISES:⁣⁣
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1️⃣ Inhale during the less stressful part of the exercise.⁣⁣
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2️⃣ Exhale during the most stressful part of the exercise.⁣⁣
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➡️ In addition to the example provided in the image, a common example would be that of the dumbbell bicep curl. ⁣⁣
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Step 1️⃣: As you curl the dumbbells from the starting position to your shoulder, you will exhale to overcome the sticking point that takes place midway through the upward movement. This is know as the concentric phase of the bicep curl.⁣⁣
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Step 2️⃣: As you lower the dumbbells from your shoulder back to starting position, you will inhale. This is know as the eccentric phase of the bicep curl.⁣⁣
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Don’t worry if you can’t get it the first time - just remember to inhale, exhale, repeat. But remember, just as with anything we do, repetition is key. Keep practicing!⁣⁣
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#reedswellnessandfitnesstraining

Ready To Make Your Workout More Challenging?⁣
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Did you know that there are several ways you can go about making an exercise or workout harder whether you are performing a bodyweight, dumbbell, barbell, or resistance band exercise? ⁣
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There are so many ways in fact, that this is only Part 1. 😊⁣
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➡️ Adjust Your Resistance:⁣
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• If you can do 3+ repetitions than prescribed, try increasing weight: This choice might seem obvious, but it’s one that holds many back from seeing results.⁣
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• Add a variable resistance: Add a resistance band to an exercise you are already doing to increase/vary the resistance throughout the range. Want to get hardcore? Add a chain or two. 😊⁣
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• Remove Assistance: The next time you do a band assisted chin-up, try decreasing the band assistance or get rid of the band for a few reps.⁣
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➡️ Adjust Your Timing:⁣
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• Decrease Rest Period: The longer the rest period, the longer you have to recover. Instead, decrease how long you rest so that you don’t recover fully and instead have to work harder during the work period! 💥⁣
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• Increase Work Period: Instead of performing an exercise for 25 seconds, why not perform it for 45 seconds? This means more work done & more time your muscles are under tension. 💪😎👍⁣
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➡️ Adjust Your Tempo (aka Your Speed 🏃‍♂️💨):⁣
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• Count 4-6 Seconds During Eccentric Phase: As you perform a push-up, squat, chin-up, etc, try slowing down the exercise as you lower yourself or the weight for 4-6 seconds. ⁣
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• Perform Isometric Contraction: Try performing an isometric contraction where you simply don’t move for several seconds during an exercise.⁣
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• Slow Down Concentric Phase: Individuals can be very explosive and quick during the hard part of the exercise. Instead, try slowing down.⁣
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• Decrease Talking 😊: Sometimes when we start chatting with someone, we lose focus. Oops.⁣
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Tag someone who needs this!⁣
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#reedswellnessandfitnesstraining

It was 7pm. I had just got home after having two heavy beers while meeting up with a friend to discuss a start-up business. I told myself that once I got home, I’d go for a short easy run just to get some mileage in then go meet @hanananaj and her mom.

I did everything possible to avoid the run. I told myself I didn’t want to because it was 20 degrees out. I finally got in the Jeep and told myself that I would stop at Planet Fitness and run on the treadmill. I got to Planet Fitness and drove by it. I told myself screw it, I want to go hang out with Hannah after a long day at work.

As I got on the interstate, I muttered to myself, “you know you need the mileage and you know that if you don’t do it that you’re going to be upset with yourself for not. There’s absolutely no schedule tonight keeping you from getting a run in.” I pulled into the Kroger near my in-laws house. Other than going to my in-laws and running from there, this was my last opportunity. I gave myself a short term goal of just making a loop around campus, get back in the Jeep, and go home.

My feet were heavy and my body felt slow. All it took was for me to just get started. I made it 10-minutes down the road before I started altering my route and making it longer. My loop around @nkuedu turned into a 5-miler at an average of 7:20 per mile.

We all go through a point where we want to do everything possible but workout or whatever it is that you need to do to achieve your goal. Sometimes you need to make negotiations with yourself just to get started. Once you start, the possibilities are endless.

#reedswellnessandfitnesstraining

@mariedecolibus and I got to chatting about possibilities if she was to workout from home with the purchase of just one kettlebell. So, I threw this full-body kettlebell workout together as an example. ⁣
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All you need....1-kettlebell. 💪😁👍⁣⁣
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1️⃣ Kettlebell Swing⁣⁣
2️⃣ 3D Lunge⁣⁣
3️⃣ 1-Arm Shoulder Press⁣⁣
4️⃣1-Arm Split Row⁣⁣
5️⃣ Single-Leg Romanian Deadlift⁣⁣
6️⃣ 1-Arm Swing⁣⁣
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I performed 5 rounds of 10 repetitions with a #35 kettlebell that was lying around from my last personal training session of the day. Depending on the weight you have access to and time, you might do 3-5 rounds of 8-10 repetitions of each.⁣⁣
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Give it a whirl and let me know what you think by tagging @reedswellnessfitnesstraining and/or using the hashtag #reedswellnessandfitnesstraining. 💪😁👍

This x 1000! It’s much better to create a plan that suits your lifestyle and that you are consistent with rather than follow a perfect plan on paper that you are inconsistent with. To be consistent, you must figure out your barriers and how you can resolve them to allow you to become 1% better each day.

#youdoyou
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#Repost @soheefit
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This is your Friday reminder from me to think more about what you can do and keep up every day rather than jumping from program to program depending on what’s popular and what looks interesting to you. ⁣
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It doesn’t matter if Sally Sue is intermittent fasting on a low carb diet if it makes you feel like dirt. You don’t have to workout early in the mornings if you feel better in the evenings. Squeeze in a Snickers bar into your diet everyday if it helps you with your overall adherence. 🍫😉⁣
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Figure out what works for YOU and do more of that. I’d rather you nudge yourself (or your coach nudge you) in the right direction over time than you try to fit a square peg into a round hole. ⁣
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YOU DO YOU. 🤩⁣
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store.soheefit.com⁣
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#consistencyoverperfection #eatliftthrive

Reed's Wellness and Fitness Training

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