Shreejith Nair | OnlineFitness

- Lifestyle Weight Management Specialist © - LOSE FAT 🔥 - BUILD MUSCLE 💪🏼 - TONE UP 🏋🏻 _ CLICK BELOW 👇 👇 Customized Diet 🍏& Workout Plans 👇

✨📌 THE TRUTH ABOUT BCAA'S 📌✨ . Are BCAA's legit? Do they help you build more muscle? . "I sip BCAA's all day just to keep myself anabolic bro!" . Hmmmm maybe not... . What are BCAA's? . BCAA's are Branch Chain Amino Acids, the building blocks of protein. You want to find a product that has at least a 2:1:1 ratio of leucine, isoleucine, and valine (in that order). So, for every 1,000 mg of leucine, there are 500 mg of isoleucine and 500 mg valine. . LEUCINE Leucine has been found to significantly increase strength during workouts, and to prevent muscle degradation and preserve lean mass when taken fasted before a workout. . ISOLEUCINE Isoleucine promotes muscle growth and elicits anti-catoblism effects (prevent muscle breakdown and preserve lean mass). . VALINE Valine promotes greater energy and endurance during workouts. . The research on BCAA's is still ongoing but the data that has been collected so far is pretty clear. . BCAA's are most useful to be taken when you are training fasted, in other words you haven't eaten anything before your workout. . These BCAA's then can be utilized by your muscles as fuel in place of readily available glycogen, in theory preserving more muscle mass while training and holding onto your hard earned gains. . In simple terms, it gives your body another fuel source to use during exercise when you don't have much in the tank since you haven't eaten yet. . NOW if you are not training fasted, then you dont need to use BCAA's. As long as you are getting a high enough protein intake (0.7g-1g per lb of body wieght) which are mae up of BCAA's, you don't need to supplement with them. . So the bottom line.. . You only need to take BCAA's if you are training fasted, if you are eating before and getting enough daily protein intake then BCAA's aren't needed. . Other than that, don't waste your money on them, if you are not about that newly hyped intermittent fasting/fasting bs - you don't need them 🤷. . RESEARCH 1) 2)
💢 Plum-Pomegranate-Fennel shot 💢 . This potent breakfast shot is a perfect drink to kick-start your day. Fennel is a known coolant and anti-oxidant, combine this with goodness of plum and pomegranates for a perfect breakfast shot. Ingredients: - 1 Plum - 1 Pomegranate - 1 cup Fennel water (soaked overnight) - Pinch of grated ginger (optional) Soak 1 tsp of fennel seed in a cup of water overnight, in the morning strain the fennel seeds and keep the water aside. Combine all the ingredients in a blender and strain. _______________________________ Need more help reaching your weight loss or muscle building goals? 👉 Click the link in my bio. Fully Customized Meal plans 🍏 Workout plans 💪 👇
Whether you’re an elite athlete or a weekend warrior, drinking water during exercise is essential if you want to get the most out of your workout and feel good while you’re doing it. The body cools down when it’s toasty by releasing H20 in the form of perspiration. To stay hydrated while hitting the gym, it’s essential to sip water before, during, and after exercise. Your ability to perform athletically can decline with a very small amount of dehydration. Just losing 2% of your body weight in fluid can decrease performance by up to 25%❕ ___________ When you’re working out, you’re more likely to be losing water, both through your breath and through sweat. If you start out dehydrated, you won’t get a good workout. You’ll get dizzy, lethargic, your muscles won’t work as well, you won’t feel as sharp mentally, and you’ll get cramps sooner. That’s because water helps your body to exercise efficiently. It lubricates your entire body. It’s a vital part of the many chemical reactions in the body. If these reactions slow down then tissues heal slower, muscle recovery is slower and the body is not functioning at 100% efficiency◾ ___________ How much water should you drink❓ ♦ One to two hours before your workout, drink 2 - 3 glasses of water. ♦ 15 minutes before you begin, drink between 1 - 1.5 glasses of water. ♦ During your workout, drink another 1 glass water every 15 minutes. __________ By contrast, a well-hydrated athlete feels stronger and can work out longer and more effectively. “The heart does not have to work as hard to pump blood to the body, and oxygen and nutrients can be transported more efficiently to the muscles you’re working during exercise◾ _____________________________________________________ If you're ready to start your transformation, click the link in my bio or CONTACT button to email me. 📩 💻 Fully Customized Meal plans 🍏 Workout plans 💪 👇
"The journey is the reward" — A Chinese proverb. . What's good, Instagram? . It's going to be 2019 soon. A new year. A fresh start! . When you set goals for this year, you naturally focus on the result. However, the knowledge you gain from achieving the goal isn’t just about the reward of accomplishment 🙅❌ . There is something more important which you are forgetting 👉🏼 . 👉 ♻️T H E J O U R N E Y♻️ 👈 . Because the journey of achieving your goal and the experience you have gained will have changed you. This is why —▪️THE JOURNEY IS THE REWARD.▪️ . If you set the goal of losing 10kgs and you get there, you will actually GAIN MORE FROM THE JOURNEY, than just the results of looking thin and having spiked interest from the opposite sex. In order to lose the weight, you will have to lead a very disciplined and focused lifestyle, take charge of your diet, work out regularly and efficiently, and actually make serious gains in the gym.. Right? 🤔 . But, a great body is not just a thing you have; it is a lifestyle you lead. Adopting that lifestyle is the key benefit. And▪️THE JOURNEY▪️ teaches you how to adopt a healthy lifestyle. The reward is not just the tangible change in your body. It is the journey that has given you improved discipline and willpower. Because, it’s the journey that changes you, so the — JOURNEY IS THE REWARD! ➰ . So for the year 2019, I encourage you to chase experiences and not things. Because, those experiences will change you, the wisdom gained will be internalized, and changes in yourself will be much more deeply satisfying than the actual stuff you receive. And THAT will be your greatest reward . :)
💠 CHOCOLATE OVERNIGHT OATS 💠 . What better way to start your day out than with a little chocolate? It’s kind of like eating chocolate pudding and you’re going to love it! Prep them the night before you want to eat them then wake up to a ready to eat, delicious, creamy bowl of oatmeal the next day. Ingredients: - ½ cup old fashioned rolled oats or Quaker oats - ½ cup slim milk - ¼ cup plain Greek yogurt - salt to taste - 1 tsp honey or maple syrup, to taste Chocolate : - 2-3 tsp cocoa powder, to taste - 1 Tbsp creamy peanut butter - ½ well ripened banana, mashed -¼ tsp vanilla extract - ½ Tbsp mini chocolate chips for topping (optional) - 1 Tbsp shredded toasted coconut, for topping (optional) . Instructions: 1. Add oats, slim milk, yogurt, salt and honey or maple syrup to a mason jar. 2.Add mix-ins listed for desired flavor (don't add toppings until the next day). . 3.Stir then cover and refrigerate overnight. 4.Thin with more slim milk if desired and top it with shredded coconut. __________________________________________________ Need a personalized diet plan suited to your needs? Click the link in my bio or CONTACT button to email me. 📩 💻 Fully Customized Meal plans 🍏 Workout plans 💪 👇
Micronutrients are what are commonly referred to as "Vitamins and Minerals." . Micronutrients are called "micro"-nutrients because your body needs only very small quantities of them for survival. However, if your body doesn't get the small quantities of micronutrientsthat it needs, serious health problems can result. . Micronutrients are vital to the proper functioning of all of your body's systems. . 👉Manganese promotes bone formation and energy production, and helps your body metabolize the macronutrients, protein, carbohydrate and fat. . 👉Magnesium helps your heart maintain its normal rhythm. It helps your body convert glucose (blood sugar) into energy, and it is necessary for the metabolization of the micronutrients calcium and vitamin C. . 👉Iron helps your body produce red blood cells and lymphocytes.Iodine helps your thyroid gland develop and function. It helps your body to metabolize fats, and promotes energy production and growth. . 👉Chloride helps regulate water and electrolytes within your cells, as well as helping to maintain appropriate cellular pH. . Getting enough micronutrients in your diet isn't hard. Eat a balanced diet including plenty of nuts, whole grains and green leafy vegetables. Eat plenty of colorful fruits and vegetables, like red cherries, purple grapes, yellow bananas and orange carrots. The more colorful your diet, the better. ____________________________________________________ If you're ready to start your transformation, click the link in my bio or CONTACT button to email me. 📩 💻 Fully Customized Meal plans 🍏 Workout plans 💪 👇
Vineeth's amazing transformation after following my Online Coaching Services for just 3 months! I'm going to get a lot of hate for this post because the time-frame is unbelievable! . I almost feel as if I should lie and say it was 6 months just to make it seem more realistic, but yes the transformation below from Vineeth was literally over a 3 month period! He lost 12 kgs!!! . Just wait until you see what he looks like in another 10 weeks! Nothing is out of reach! You could wake up each day and see a new version of yourself in the mirror. Don't wait for everyone else to start their resolution. Click the link in my bio to begin yours. _____________________________________________________ If you're ready to start your transformation, click the link in my bio or CONTACT button to email me. 📩 💻 Fully Customized Meal plans 🍏 Workout plans 💪 👇
💢 Watermelon Cottage-Cheese Summer Salad 💢 . - Watermelon cubes - Fresh Cottage Cheese (Paneer) - Mint leaves chopped - Walnut/ roasted peanuts chopped Dressing: 1/4 cup Balsamic Vinegar + 1/2 cup Olive Oil, pinch of salt. Cut watermelon in bite size pieces. Crumble the cottage cheese on top along with mint leaves and walnuts. Pour the dressing over and garnish with more mint leaves. This goes excellent with grilled prawns. __________ Need more help reaching your weight loss or muscle building goals? 👉 Click the link in my bio. Fully Customized Meal plans 🍏 Workout plans 💪 👇
The simple answer is no. Working out like lifting weight or running on an empty stomach is not the right thing to do. Working out with no food in your stomach is ineffective and may even lead to several complications. There is no change in the fat burning mechanism when you opt for fasted cardio. Quite interestingly, you lose more fat on the days you take a break from exercise. It means that if you exercise five days a week, you will be burning more fat on rest days. There are studies suggesting that you can increase the post-exercise "after-burn" effect by ingesting carbohydrates before workouts. It means that ingesting carbs prior to exercise will result in more calories burnt during the day. When working out on an empty stomach, your cortisol levels go up and your body starts burning muscle tissue. It means that you may end up losing any muscle mass you may have acquired after strenuous training. Without eating enough food to fuel your workout, you will notice a considerable decrease in your exercise intensity. _____________________________________________________ If you're ready to start your transformation, click the link in my bio or CONTACT button to email me. 📩 💻 Fully Customized Meal plans 🍏 Workout plans 💪 👇
If you’re not enjoying your weight loss journey — you despise your diet, loathe grocery shopping, dread working out, etc. — then you’re doing yourself a tremendous disservice and something needs to change. Now! . I’m NOT saying you have to adore every second of losing weight... At times, it’s difficult to stick to your nutrition plan or muster up the energy to slip on your shoes and drive to the gym. . But(t🍑) if you’re in a constant state of unhappiness, it’ll just be a matter of time before you quit altogether. . And while some approaches to diet & exercise are more suitable for achieving sustainable fat loss results, at the end of the day, what ultimately matters is YOU. —> YOU need to stop comparing yourself to others. ⠀ —> YOU need to stop punishing yourself every time you slip up (remember, no one’s perfect) ⠀ —> YOU need to make sure that you’re following diet & exercise protocols that you enjoy (or at least tolerate and value) ⠀ —> YOU need to know it’s okay to have “fun foods” on occasion (just remember there’s a difference between eating one piece and the entire box/package 😉) ⠀ —> YOU need to recognize that progress is progress, no matter how small ⠀  Weight loss is hard work, no doubt... ⠀  It shouldn’t be miserable, though. ⠀  It can (and should) be rewarding and enjoyable 💪🙂 _____________________________________________________ If you're ready to start your transformation, click the link in my bio or CONTACT button to email me. 📩 💻 Fully Customized Meal plans 🍏 Workout plans 💪 👇
💢POMEGRANATE & BEETROOT COOLER:💢 . Prepare yourself for a super boost of Vitamins and essential minerals all in a few minutes with this summer cooler (Makes 2 glasses) Ingredients: 2 cup Pomegranate seeds 1 cup Beetroot (cut in cubes for quick blending) ½ cup water Honey to taste Chopped mint (optional) Method: 1. Pour everything in a blender except for chopped mint, blend well and strain the juice 2. Add the chopped mint in the glasses and pour the juice over it, add ice if required __________________________________________________ Need a personalized diet plan suited to your needs? Click the link in my bio or CONTACT button to email me. 📩 💻 Fully Customized Meal plans 🍏 Workout plans 💪 👇 .
Men and women should train the same. Aesthetically speaking, I understand that men and women have varying goals, but they're actually achieved with the same programs. Men often want to be jacked and shredded, and many women want to be toned and shapely. The thing is, you can't have sexy or shapely anything without building muscle! To make muscle, you must lift weights and provide the body with ample calories to recover. Muscle won't miraculously appear from performing countless sets of 20 reps with 5-10 pound dumbbells. It doesn't matter if you're a man, a woman, or a Martian. One of my biggest frustrations over the years when I was training lots of females and I would show them the workout I wanted to take them through... they would say something like... "I don't want to do those exercises. That looks like a man's workout!" And they would go back to their little pink 5 lb dumbbells and endless cardio routines and keep getting NO RESULTS at all for months or years. Please stop with the insanity of thinking that we all need to train so radically different whether we're a man or a woman, but rather realize that we are all human beings. The laws of exercise physiology will always show that the best exercises are the best exercises despite gender.... variations of squats, lunges, deadlifts, step-ups, presses, and rows are always some of the best exercises for humans, regardless of gender. And this applies whether your goal is fat loss or muscle building! _____________________________________________________ If you're ready to start your transformation, click the link in my bio or CONTACT button to email me. 📩 💻 Fully Customized Meal plans 🍏 Workout plans 💪 👇
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