trainwithnair

Shreejith Nair | OnlineFitness

⏩Lifestyle & Weight Management Specialist 🔥 LOSE FAT 🔥 💪🏼 BUILD MUSCLE 💪🏼 🤸🏻 TONE UP 🏋🏻 ⬇️ ▪️Customized Diet 🍏& Workout Plans 👇🏼

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FAT LOSS: WHAT YOU SHOULD ACTUALLY FOCUS ON ⠀⠀⠀⠀⠀⠀⠀⠀⠀ More often people have the expectations that simply by joining the gym and exercising, they would be able to lose fat and get toned. There was no consideration given to anything else. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ It’s a common misconception. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Let's look at this logically. We have 24 hours in a day and I’m assuming that you’re going to exercise for 1 hour a day, seven days a week. The time you take to exercise is in fact only 0.5% of your day. I know, the infographic says 1% but that’s because it rounded up and I suck at math also. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ So, does it make sense that 0.5% (or 4%) of your day will get you 100% of the results? ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Not to mention, not everyone has the time or commitment to go every single day to the gym. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you’re starting out and trying to lose fat I suggest that you work equally hard on the things that are often ignored that I’ve noted in the majority of your time. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Get more sleep ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Develop a productive routine ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Work on improving your habits ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Implement a yummy whole foods based diet you enjoy ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Don’t neglect your mindset ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Be more active throughout the day ⠀⠀⠀⠀⠀⠀⠀⠀⠀ - Rest, recover and de-stress ⠀⠀⠀⠀⠀⠀⠀⠀⠀ And last but not least, you gotta enjoy your life. You’re NOT a number on the scale YO! ⠀⠀⠀⠀⠀⠀⠀⠀⠀ Tag a friend that needs to hear this. __________________________________________________ Need a personalized diet plan suited to your needs? Click the link in my bio or CONTACT button to email me. 📩 trainwithnair@gmail.com 💻 www.trainwithnair.com Fully Customized Meal plans 🍏 Workout plans 💪 👇 www.TRAINWITHNAIR.com
💞🥑 AVOCADO LIME SALAD 🥑💞 . Here’s a delicious avocado salad recipe that only takes 10 minutes to make but comes with the potential for life-long companionship. It’s versatile too, so feel free to get creative with the fixings to make it a fit for your taste buds. INGREDIENTS: . - 2 avocados, chopped - 1 lime, juiced - 1 tablespoon extra-virgin olive oil - ½ small red onion, finely diced - ⅓ cup coriander leaves, roughly chopped - 3 to 4 drops Tabasco sauce INSTRUCTIONS: 1. Place avocado in a bowl. Spoon over 2 tablespoons lime juice. Toss gently to coat. 2. Add oil, onion and coriander to avocado. Add Tabasco sauce to taste. Toss to combine. 3. Season with salt and pepper and toss gently to combine. Stand for 5 minutes. Enjoy :) __________________________________________________ Need a personalized diet plan suited to your needs? Click the link in my bio or CONTACT button to email me. 📩 trainwithnair@gmail.com 💻 www.trainwithnair.com Fully Customized Meal plans 🍏 Workout plans 💪 👇 www.TRAINWITHNAIR.com
Almost every guy I’ve ever talked to wants to “lose fat and build muscle” so as to stay the same weight but look leaner and more toned. But is it possible to lose fat and build muscle at the same time? The short answer is that it depends on what you mean by the “same time”. Could be yes, could be no. No – Physiologically speaking, it’s not possible to lose fat and build muscle at the same exact moment in time because one process is catabolic (losing fat) and the other is anabolic (building muscle). Yes – It is possible, however, to gain muscle and lose fat over let’s say the course of two months, or even over the course of a day you may be able to lose fat and build muscle, but on a very small scale. So now there are two more questions we must answer: 1) Is it worth attempting to lose fat and build muscle at the same time? 2) How do you try to lose fat and build muscle at the same time? So, Is it worth trying to lose fat and build muscle at the same time? I think the answer is a resounding No. Losing fat and building muscle at the same time sounds extremely desirable, but it’s NOT an intelligent approach to maximize your results despite all the marketing you see that tells you otherwise. Building muscle is anabolic, which requires you create a calorie surplus, while losing fat is catabolic and requires that you create a calorie deficit. Why attempt to do both at the same time for only mediocre results at best? I STRONGLY recommend having the primary goal of either losing fat, or building muscle NOT both equally. I also want to emphasize that pursuing a fat loss phase, or a muscle building phase is far superior to maximize your results. I hope this was informative to you. _____________________________________________________ If you're ready to start your transformation, click the link in my bio or CONTACT button to email me. 📩 trainwithnair@gmail.com 💻 www.trainwithnair.com Fully Customized Meal plans 🍏 Workout plans 💪 👇 www.TRAINWITHNAIR.com
My online client Suneera, who is also a mother, dedicated herself to making changes to live a healthier lifestyle and definitely got the results she was looking for. Nothing is out of reach! You could wake up each day and see a new version of yourself in the mirror. It's amazing what you can do with your body when you commit to positive change with your mind. I'm sure your daughter will be so proud of you! _____________________________________________________ If you're ready to start your transformation, click the link in my bio or CONTACT button to email me. 📩 trainwithnair@gmail.com 💻 www.trainwithnair.com Fully Customized Meal plans 🍏 Workout plans 💪 👇 www.TRAINWITHNAIR.com
🍊🍎🥝 MIXED FRUIT SALAD 🍊🍎🥝 . This mixed fruit salad is wonderfully refreshing and loaded with all the best fruits of Autumn and Winter. It is perfect for parties because it stays crisp and pretty even after 4-6 hours in the refrigerator. The "dressing" is sweetened with honey so there is no processed sugar here. INGREDIENTS: . - 5 Oranges, peeled and separated into segments - 2 Pears, cored and sliced - 2 Apples, cored and sliced - 1 large Pomegranate, seeded - 4 Kiwis, peeled and sliced - 2 Tbsp fresh lemon juice - 3 Tablespoon honey INSTRUCTIONS: 1. In a large mixing bowl combine all of the prepared fruit – 5 oranges, 2 sliced pears, 2 sliced apples, pomegranate seeds, and 4 sliced kiwis. 2. In a measuring cup, stir together 3 Tbsp honey and 2 Tbsp lemon juice, until honey is dissolved. If your citrus was cold and honey is not dissolving, warm it for 10 seconds in the microwave to dissolve easier. 3. Drizzle dressing over salad and toss gently to combine. Serve right away or cover with plastic wrap and refrigerate up to 6 hours. . Enjoy :) __________________________________________________ Need a personalized diet plan suited to your needs? Click the link in my bio or CONTACT button to email me. 📩 trainwithnair@gmail.com 💻 www.trainwithnair.com Fully Customized Meal plans 🍏 Workout plans 💪 👇 www.TRAINWITHNAIR.com
This is something that I’ve been meaning to discuss about for a long time because this is just about the most ignorant dietary myth that is still around and I hear it over and over again. Don’t eat carbs after ‘X’ o’clock because it will turn into adipose tissue. I mean how many of you have heard this before or think this is true? That it is bad to eat carbs after 6, 7, 8, 10 o’clock at night or even midnight? Well, big shocker coming your way because - This is a myth. People believe that since they are closer to sleeping they should curtail carbohydrate intake, this is simply ludicrous. Carbohydrates at night don’t make you fat; too many total calories make you fat. A study done by the Hebrew University of Jerusalem took 78 obese subjects and had them consume carbohydrates mostly at dinner for 6 months and results showed greater weight loss, abdominal circumference, and body fat mass reduction. Additionally, if you train at night you NEED those carbohydrates to properly recover and start glycogen re-synthesis (stored carbs in the body that convert to glucose in the blood stream). Insulin sensitivity is high after a workout, so it’s okay to eat a high amount of carbs at this time and not worry about storing excess carbs into fat. Your metabolism doesn’t say “hey it’s night time, so that means I have to store these carbs into fat cells.” There’s nothing about night time that changes your metabolism. Your body doesn't stop functioning at night. It is working 24x7. If your metabolism is telling you not to eat carbs at night, shut it up by eating some more carbs! _____________________________________________________ If you're ready to start your transformation, click the link in my bio or CONTACT button to email me. 📩 trainwithnair@gmail.com 💻 www.trainwithnair.com Fully Customized Meal plans 🍏 Workout plans 💪 👇 www.TRAINWITHNAIR.com
What is your motivation? What keeps YOU striving to have a better physique? Mine is looking at old pictures of myself and comparing them to more recent ones. I was a fat chubby kid throughout my life. I stuffed my face with pizzas and zinger burgers while playing computer games all day. Looking back, I think why was it so easy for me to eat all the junk I ate? Why did I not realize sooner what I was doing to myself? I’d like to think it’s my past, that fact that I went through what I did, that truly makes me appreciate where I am now. I value everything I am now, because I know how hard it was for me back then. The only way to achieve goals is by working hard, but it won't happen overnight. It took me quite a while to get where I am today and I'm still nowhere near where I want to be. Changing my diet was the largest factor to help me transform. When I started eating right, the results came fast. I will never take my life, my health or happiness for granted EVER AGAIN!! One day can change EVERYTHING! And every day adds up!!! Dedication, consistency, work ethic, and you can achieve your goals. I’m sharing this to help inspire others to believe in themselves again. Because we all deserve to be happy! ____________________________________________________ If you're ready to start your transformation, click the link in my bio or CONTACT button to email me. 📩 trainwithnair@gmail.com 💻 www.trainwithnair.com Fully Customized Meal plans 🍏 Workout plans 💪 👇 www.TRAINWITHNAIR.com
🥗 🥑 AVOCADO SALAD 🥑 🥗 . INGREDIENTS : - 1 cup tomatoes - 1 cup cucumber - ½ medium red onion sliced - 2 avocados diced - 2 Tbsp extra virgin olive oil - 2 Tbsp fresh lemon juice (from 1 medium lemon) - ¼ cup coriander, chopped - ½ tsp table salt - ½ tsp black pepper INSTRUCTIONS: 1. Place chopped tomatoes, sliced cucumber, sliced red onion, diced avocado, and chopped coriander into a large salad bowl. 2. Drizzle with 2 Tbsp olive oil and 2 Tbsp lemon juice. Toss gently to combine. Just before serving, toss with ½ tsp salt and ½ tsp black pepper. Enjoy :) . __________________________________________________ Need a personalized diet plan suited to your needs? Click the link in my bio or CONTACT button to email me. 📩 trainwithnair@gmail.com 💻 www.trainwithnair.com Fully Customized Meal plans 🍏 Workout plans 💪 👇 www.TRAINWITHNAIR.com
What is the best way to lose fat? . Cardio I hear you say? Yes, it can be, but it's not necessarily always the case. While cardio burns calories and fat when you're performing it, high intensity strength training allows for Excess Post-Exercise Oxygen Consumption (EPOC) to occur. The term EPOC term refers to how long your metabolism is elevated after exercise, enabling you to burn fat long after finishing your workout. EPOC takes place because your body needs energy to repair your muscles after you've challenged them. Studies show that a well-designed strength program can elevate your EPOC or metabolism for up to 38 hours after the workout. A 2003 review from Norway found that lifting heavier weights as opposed to moderate weights created a longer and more profound EPOC effect. So as long as you're able to maintain good form throughout each exercise, going heavy is the way to go for greater EPOC. Here's more news to support the use of weight training for fat loss. Another study found that when alternating weight training and cardio days, you are more likely to burn twice as much fat than if you were to perform cardio training only. Lift heavy for maximum fat burning. TAG YOUR CARDIO BUNNY FRIEND! _____________________________________________________ If you're ready to start your transformation, click the link in my bio or CONTACT button to email me. 📩 trainwithnair@gmail.com 💻 www.trainwithnair.com Fully Customized Meal plans 🍏 Workout plans 💪 👇 www.TRAINWITHNAIR.com
MOTIVATION! That smile says it all! When you can look back at your old self and see how far you've come it's an amazing feeling! Great job Sunitha, we are so proud of what you've been able to accomplish with proper dieting and exercise. Sunitha lost more than 20kgs using my programming. Do you want that feeling of looking back at the old you and being able to smile from ear to ear? Don't wait for tomorrow, the Monday, or the new year! START TODAY! Click the link in my bio to start your own transformation. _____________________________________________________ If you're ready to start your transformation, click the link in my bio or CONTACT button to email me. 📩 trainwithnair@gmail.com 💻 www.trainwithnair.com Fully Customized Meal plans 🍏 Workout plans 💪 👇 www.TRAINWITHNAIR.com
💢Peanut butter banana ice cream💢 . Ingredients: - 4 large very ripe bananas - 2 tablespoons peanut butter Instructions: 1. Peel bananas and slice into discs. Arrange banana slices in a single layer on a large plate or baking sheet. Freeze for 1-2 hours. 2. Place the banana slices in a food processor or powerful blender. Puree banana slices, scraping down the bowl as needed. Puree until the mixture is creamy and smooth. Add the peanut butter and puree to combine. Serve immediately for soft-serve ice cream consistency. If you prefer harder ice cream, place in the freezer for a few hours and then serve. __________________________________________________ Need a personalized diet plan suited to your needs? Click the link in my bio or CONTACT button to email me. 📩 trainwithnair@gmail.com 💻 www.trainwithnair.com Fully Customized Meal plans 🍏 Workout plans 💪 👇 www.TRAINWITHNAIR.com
Here’s the first thing I hear when I tell my dad how much protein I eat: OMG Shreeji that's bad for your kidneys!! Is he a doctor? Nephrologist? Psychic, perhaps, who are in touch with my kidneys through the other side? Nope, but somehow my dad knows that eating say, 35% of one’s calories from protein will be bad for the kidneys. He thinks eating too many chicken boobies or drinking protein shakes, and I'll end up on dialysis or lose my kidney. Ask my dad what protein actually does to kidneys and you get a lot of vagueness. It’s just bad. - BadDad But is it actually true that protein will harm my kidneys? Definitions of “high protein” vary in the literature. For bodybuilders and strength trainers, 2.2-4.4g of protein per kilogram of weight per day (1-2g/lb/day) is common. Here, high protein was defined as 33% of total calories, or about 1.2g/kg/day (0.55g/lb/day). This group consumed about 2.04 g of protein per kg of lean body mass (or 0.92 g/lb lean body mass). While this amount may be higher than conventional food guides would suggest, based on what bodybuilders and strength athletes normally consume, I wouldn’t call this truly a high protein diet. BOTTOM LINE Weight training in combination with a high protein diet (33% of calories) is more effective for fat loss than just a high protein diet, or weight training with a diet lower in protein (19%). Obese and overweight diabetics on a high protein diet or a control diet for 16 weeks had the same kidney function. Added protein had no negative effects, even in these folks who were at higher risk. Enjoy your protein shakes, everyone. _____________________________________________________ If you're ready to start your transformation, click the link in my bio or CONTACT button to email me. 📩 trainwithnair@gmail.com 💻 www.trainwithnair.com Fully Customized Meal plans 🍏 Workout plans 💪 👇 www.TRAINWITHNAIR.com
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