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Welcome back, babes! 💜 Today I am talking about 3 crucial steps to take after a workout. Don’t leave the gym and miss out on the opportunity to grow the GAINZ! Xo

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What to Eat After a Workout to Build Muscle and Burn Fat

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In this video you’ll learn exactly what to eat after a workout to build muscle and burn fat.

This is question I get asked a lot of guys who just started training and they’re just not sure what type of food to aim for after a workout. On top of that there’s a lot of marketing out there trying to sell you all sorts of weird supplements and things you “need” to eat after your workouts.

So with this video I decided to clear things up and give you clear examples of what my meals look like, what are the macro nutrients to aim for and to what extent does this even matter when you’re trying to gain muscle and burn fat.

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Key Points:
The goal of the post-workout meal is to provide your body with protein to aim muscle hypertrophy and with carbohydrates to replenish glycogen that you’ve used up with training.

To burn fat one has to be in a caloric deficit and “fat burning food” is simply another marketing trick. Save your money.

Your best bet as far as “fat burning food” goes is to be on a high protein diet which is something you have to be on anyway if your goal is optimize muscle gain.

Your body will spend about 10% of your total caloric intake as Dietary Induced Thermogensis. If you eat 2000 kcal about 200 kcal will be used to process that food.

This isn’t something you should be concerned with. Fat loss is about the caloric deficit on a weekly basis.
As far as muscle building it’s important to understand that your body is in a constant process of building and re-building tissue.

In the past guys used to rush to get protein instantly after the workout is done. Now we know the window is much longer that just 30 minutes. http://www.ncbi.nlm.nih.gov/pmc/articles/PMC3577439/

– Protein is the priority after workout. What about carbohydrates? Carbohydrates serve to replenish our glycogen reserves. In a scenario where you do multiple workouts per day or an evening workout followed by a morning workout the next day it’s critical to replenish these reserves.

– The glycogen replenishment process can last up to 24 hours. http://www.ncbi.nlm.nih.gov/pubmed/1901662

– Typically the way diets for performance are setup are moderate protein, moderate to high carbs and low to moderate fats. Fats are usually not the present in large amounts.

– Your post-workout meal, the meal after a workout will be high in protein, moderate-high in carbs and low to moderate in fat. For specific food choices go with the unprocessed whole foods you like to eat.

Examples for protein:
Leaner sources are your best option since the fat intake isn’t very high. So chicken and turkey breast are great.

Cottage cheese and eggs as well (controlling how many yolks you eat)

Then on top of that leaner cuts of beef, seafood and fish are good as well. And lastly if you’re struggling to hit the daily protein just get Whey Protein.

Examples for carbohydrates:
Things like Rice, Potato, Bread, Oats, Pasta and Fruits are great options.

Carbs will easily shot up if you’re not careful with the amount of processed food you get.

Examples for Fat:
Omega 3 (couple of grams a day), yolks, meat and cooking Oil.

As you get your protein you’ll inevitably get a lot of fat with it.

If you need extra fat you can always get some nuts or dark chocolate.

Where to get Fiber from:
This is what most people struggle with and it is the key to good health and less hunger.

Fiber comes from starchy carbs such as oats, brown rice, sweet potato. Lentils like green peas, beans. And veggies and fruits.

Your diet should include a variety of veggies and fruits.

Veggies are your tool to increase food volume without adding extra calories. The most what you see on your plate should be veggies.

For meal frequency anywhere between 3-6 will be fine. Do what you can consistently hit your daily macros with.

A lot of guys focus on what to eat after a workout without even knowing their total daily macros and calories.

Your daily calories, macro-nutrients, fiber and water intake will yield 90% of the results. All the other things like meal frequency, timing and supplements combined make very little difference.

Let me know in the comments if you have any questions.

Talk soon, Mario

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Pre + Post Workout Healthy Eating Ideas!

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What I Eat After a Workout // Healthy Vegan Meal Ideas 💪🏽 🍜

Here are some easy, delicious & nutritious meals I love to fuel my body with after a tough workout! Enjoy 👊🏼

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7 Pre Workout Meal Options to Lose Fat and Gain Muscle

No matter what your fitness goal is, pre-workout diet is important. A good pre-workout meal not only helps you maximize your performance while you workout but it also minimizes the muscle damage.
A pre-workout meal can be taken 1.5 -2.5 hours depending upon the metabolism level of the individual.
However, the question lies what should we eat before a workout?
An ideal meal before a workout should be high in carbohydrates, moderate in proteins and low in fats.
Basically, we need two macro nutrients before workout. Carbohydrates (preferably complex carbohydrates as they provide energy for longer period of time) and proteins. This is because carbohydrates are best sources of energy. Eating protein helps improve muscle protein synthesis, prevent muscle damage and promotes recovery.
Fats, as they slow down the absorption, should be kept to minimum before workouts.

Here are 7 meal options to be taken before a workout that will help you lose fat and gain muscle.

1. Chickpeas Chaat

As chickpeas are naturally high in complex carbohydrates, moderate in proteins and low in fats, it is one of the best pre workout meal options.All you need to do is boil the chickpeas, mix chopped onion, tomato,cucumber, season it will salt, pepper and lemon. It’s ready to go.

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2. Orange Oats

Orange is considered to be one of the best foods to be taken before a workout. It keeps the body hydrated and prevents muscle soreness. Oats on the other hand are a great source of complex carbohydrates. Oats are also rich in B vitamins which are helpful in converting carbohydrates to energy. Adding a few egg whites to it makes it a perfect pre-workout meal.

Natural Oats: http://amzn.to/2jnKs7E

Just mix the orange juice in natural oats and enjoy!

3. Banana Peanut Butter Roti

Banana is another great pre wokout food as it is high in potassium. Whole wheat roti provides the necessary complex carbohydrates. Peanut butter has protein. It also has healthy fats so make sure to have it well before 2 hours of workout as you would not like blood flowing more towards your stomach than muscles while you are workout out.

Checkout my recipe for homemade peanut butter

Homemade Peanut Butter Recipe Easy|Healthy|Tasty

Avoid the whole wheat breads as they have some of percentage of refined flour mixed in it.

4. Egg whites bhurji with Roti

Another simple and effective pre workout meal could be 3–4 scrambled egg whites along with one whole wheat chapati.

5. Spinach Banana Oat Smoothie

Do you prefer drinking over eating? If yes, then this pre workout meal is for you.
Just blend spinach,banana,oats along with a little yogurt and water. Not only does it look great but it also is very delicious.

6. Customized Oatmeal
Oats, low fat yogurt and your favorite fruits. Well, that’s all you need to make this meal.

7. Roasted Chana

If you are too busy to make any of the above recipes, just buy a packet of unsalted roasted chana.

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Get Fit For Summer 2015! Workout Routine, Essentials, Food & More!

Get Fit For Summer 2015! Workout Routine, Essentials, Food & More!

Emma’s video: https://www.youtube.com/watch?v=Fn5z0qz_xmk
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Well hey there! Thank you guys so much for watching! It’s felt like forever since I’ve uploaded a video, but guess what? Summer is in 3 days for me so guess what that means?? I’m hoping to be uploading ALOT of videos for the next few months. So mentally prepare yourself. Leave me suggestions any! 🙂 Haha anyways this is just crazy because I’ve gotten 2,000 subscribers since my last video, so thank you SOO much! Alsoo if you’re new here.. subscribe! It’s free! 😉 Haha anyways make sure to give this video a big thumbs up if you enjoyed it! Even if you didn’t lol spread the positivity man and donate one of your thumbs. I shall love you eternally for this deed. Haha okay I’m rambling now so if you’re still reading this, you’re pretty cool. Ok bye ily.

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Lovee you guys! 🙂
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BOOTY BUILDING WORKOUT + What I Eat in a Day I Fitness vlog #2

BOOTY BUILDING WORKOUT + What I Eat in a Day I Fitness vlog #2

Today I’m showing you my best exercises to grow your booty and get a round and big butt! My gym tights: https://blfa.me/c/cDfYi34x-c

The full workout routine can be found at my blog here: http://estelleberglin.se/2017/mars/8-basta-ovningarna-for-rumpan.html


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Thank you so much for watching! I would love to see you over here at my channel many times more, don’t forget to like and subscribe. If you have any ideas on future videos then let me know in a comment bellow.


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BOOTY BUILDING WORKOUT + What I Eat in a Day I Fitness vlog #2 – Video on how to get a bigger butt by using 8 exercises to do at the gym. Full workout routine for legs and booty + what i eat to get fit and stay healthy on a paleo based diet. Swealife fitness vlog
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My 8 Biggest Workout & Nutrition Mistakes (DON’T MAKE THEM)

Don’t make mistakes, make gains – http://athleanx.com/x/all-gains-here
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I have been working out long enough to have made plenty of workout and nutrition mistakes. I’m not ashamed to admit that. In this video however, I’m going to share the eight biggest workout and nutrition mistakes with you so that you can hopefully avoid making them yourself and can start seeing nothing but gains.

They say the biggest mistake is not making one, but not learning from it when you do. I want to be sure you learn from each of these so I break them down one by one. Some of these mistakes deal with my nutrition while others deal with training and even mental mindset.

1. Dietary fat intake was too low – I actually started to see detrimental health effects from making this mistake at a young age. My eyes were intolerant to light and my skin was drier than the Sahara Desert. My gains had slowed to a crawl and my hormones were likely way off balance. If you find that you are lacking energy the first place you might want to look is to adding more healthy fats to your diet.

2. Substituted hard work for supplementation – This is something that shows how naive I was when it comes to training. Now don’t get me wrong, adding high quality supplementation to a solid nutrition plan and smart, hard training is the holy grail of lifting. It provides the greatest results. One plus one plus one does not equal three in this case, it equals ten. That said, you cannot think that supplements are going to undo the wrongs you are making if you simply won’t train hard or eat right.

3. Muscle Magazines – Don’t get me wrong. Muscle magazines were my source of education and inspiration for starting down this career path and love of lifting in the first place. That said, the models I was inspired by were not necessarily following the same supplement regimen I was! Be careful who you turn to for guidance. You may be making the same mistake I made, except this time online rather than via the pages of a magazine.

4. A to B rather than enjoying the pain of A to Z – If you want to build muscle as quickly as possible you must stop focusing on the rep as the currency of your workouts. Instead, focus only on the quality of the rep and you will start seeing much faster gains. It doesn’t matter what your goal is in your training at the moment. The quality of that rep has to match up with what you are trying to achieve and only then will your results be attainable.

5. Ignoring the value of Plant based nutrition – This is something that was again engendered in me at a young age. My mentors stressed starchy carbs and protein (because I was skinny and needed to put on weight). By neglecting the importance of plant based fibrous carbohydrates I was neglecting one of the most valuable sources of micronutrients needed to compliment and fill in the gaps of a complete nutrition plan. I got over my aversion to these foods and the gains were almost instant.

6. On the wrong side of the VOLUME / INTENSITY spectrum – This is one that can be summed up in one quick statement. You can either workout hard or you can workout long but you cannot do both. Opt for intensity over half assed volume any day and you will see much faster gains.

7. Exerphobia – The exercises that cause the greatest amount of trepidation before doing them are almost always the most beneficial. Don’t steer away from an exercise just because you know that it is harder to execute than a single joint exercise that you can do on a machine much more comfortably!

8. That said, every exercise is not right for every body. Some biomechanical differences between individuals can make one exercise perfect for one and impossible for someone else to perform in good form. Get creative and take chances on coming up with new ways to hit your muscles without compromising your long term health.

For a complete workout and nutrition plan that helps you to avoid the mistakes by laying everything out for you step by step and meal by meal, head to http://athleanx.com and get the ATHLEAN-X Training System. Start training and eating like an athlete and see better results, faster.

For more videos on how to build muscle and how to eat right to build muscle and burn fat, be sure to subscribe to our channel here on youtube at http://youtube.com/user/jdcav24
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Post Workout Mistakes That Slows Down Weight Loss

Post Workout Mistakes that make you gain weight https://youtu.be/d_oIi74x0dY

Post workout mistakes hinder you from losing weight effectively and efficiently. Use these tools prepare for the next level of fitness and while you here, hit that subscribe button for me.

Strategic Meals
Utilizing Cool Downs
Strategic Sports Drinks
Putting in Work
Recovery Meals
Planning your Workout

Congrats on your first 5k. Now you can indulge on your Lou Malnati’s Deep dish pizza.
Why not? You just worked your butt off to unlock this new achievement in fitness. You deserve a reward for your dedication but are you giving yourself too much credit?
Don’t get me wrong, rewards are encouraged for hard work. they make you work harder the next time for an even better reward.
But if you trying to get a hot bod by next summer or whatever, you shouldn’t use a workout as an excuse to eat like crap at every chance you get. In most cases, the calories you burn is probably not equal to the calories you are about to intake with your reward meal.

You don’t skip the most important meal of the day so don’t skip the most important exercise either. If you skip your cool down or stretch after each workout, you are putting yourself at risk for a potential injury. Injuries are bad for weight losers, especially since a lot of injuries keep you out of the gym. Take 5 minutes stretch.

Sports Drinks. Yes they look cool and you look cool drinking them but does your workout deserve a sports drink? Sure, they replenish your electrolytes but if your workout is walking up a flight of stairs or carrying groceries in the house, you are putting unnecessary calories in your system. Believe it or not you can gain weight trying to hydrate. If you want to drink a sports drink use it when you working out for long periods of time or getting your sweat on in some heat.

Tuesday’s Boot-Camp at La Fitness was no joke. You are sore because you just went HAM because the cute girl in the back was watching you work. You deserve a break from that 45 minute session because your muscles need to recover this entire week to be ready for the next. I’ll tell you right now that is the wrong answer. If you trying to shed the unwanted weight, you need be active at least 30 minutes a day for the best results. Keep your eye on the prize and tough it up.

When was the last time you ate? After a grueling workout, energy consumption is a must when it comes to the repair of broken down muscles. Now you starting to pack on some serious muscle and it needs fuel. Before you take your recovery nap make sure you get your recovery snack to keep your metabolism going strong.

Schedule your workouts! Monday is Chest Day, Tuesday is Back Day, Wednesday is Leg day but what exercises are you going to do on those days. Be ready to workout with a plan. Don’t try to wing it because you might leave something out. Know how many sets you want to do and how many reps. Invest in a journal to keep track of those things and your progress will show

There you have it! Use these tool to your advantage and you will be well on your way to losing weight faster than you know it.

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