Healthy Living = More Success
YES, you heard me! Whether you want to be a successful employee or entrepreneur, living a healthy lifestyle WILL lead you to more success. When you are working out consistently, eating right, and taking care of your mental health you are more likely to be productive.
What does more productivity equal? MORE SUCCESS.
That is why it is so important to remember to take time to work on yourself. When you are not as healthy as you could be, you will not be as productive and successful as you could be. So the choice is now yours...what is it going to be?
Sharing some wise and inspiring words today from @katrinaascott --
"Expectations are the thief of joy. So mamas... please please please~ don’t get discouraged if your old jeans don’t fit. They’re old. They’re the old you. We’re not going backwards. You have a NEW body and new strengths...you are freaking superwoman now! Let’s set new goals and reach new heights together."
📷: @heathermorrowphoto x @duofit_maternity
ℍ𝕠𝕨 𝕥𝕠 𝕝𝕠𝕤𝕖 𝕗𝕒𝕥?!
𝓣𝓱𝓲𝓼 𝓲𝓼 𝓪 𝓺𝓾𝓮𝓼𝓽𝓲𝓸𝓷 𝓽𝓱𝓪𝓽 𝓘 𝓰𝓮𝓽 𝓪𝓭𝓴𝓮𝓭 𝓪𝓵𝓸𝓽.
Well fat loss is so easy:
Calories out>calories in
Which means you must burn more calories than you consume on daily basis to achieve fat loss.
Finding your caloric maintenance can be difficult regarding to the different formulas out there, but a simple way to start is use bodyweight (pounds)*15.
(For example my weight is about 77kg which is around 170 pounds.For me 15*170 is about 2,550 calories a day).
Now to lose fat you need to drop your calorie intake between 20%-30% or you can drop it by 500-1000 calories a day(for me 2550*0.8=2040 calories to drop body fat).
About your macros:
What I would suggest is to go for
To get your macros in grams per day you can use the calculation below:
• Protein: 2040*0.35=714 calories. Divide that number by 4 to get the amount of protein you need (for me 714/4=179g)
• Carbs: the above equation goes the same here because we’re having the same amount of percentage and the calories per gram is the same for protein and carbs (for me is 179g of carbs a day).
• Fat: 2040*0.3=612 calories and divide that number by 9 calories/gram and for me is going to be 68 grams.
1. These numbers are an example and you must use your own weight to calculate the grams and calories.
2. To gain muscle and add weight it goes the opposite of what we did. You must add 20%-30% or 500-1000 calories and then do the calculation.
3. The nutritions are adjustable. So if you prefer a higher or lower carb intake, you can adjust accordingly.
4. There is no way for you to TARGET FAT IN ONE SPECIFIC AREA OF THE BODY. You will lose fat in every part of your body and it also depends on you genetics 🧬.