FOODS TO MAKE FAT LOSS EASIER

                                     Foods to make
                                                FAT LOSS EASIER

Dieting doesn’t have to be excessively hard!

⠀
Incorporating the right foods into your diet can make the whole process much more manageable. Check out these solid tips from_ click here
⠀
Meat and egg whites are an ideal way to up your protein intake. Egg whites have all protein, and my go-to meat is chicken breast, or tenderloin (which is lower in fat & higher in protein). When purchasing steak, or beef go for the leaner cuts.
⠀
For carbs, oats and potatoes are great, because they are very filling for the calories they contain. Sweet potatoes are great too, just make sure not to fry them in a excessive amount of oil.  I would recommend baking, or boiling them.
⠀
Berries are another great source of antioxidants and micronutrients. Strawberries give you the most volume per gram, and also are an amazing sweet treat.
⠀
Broccoli is my go to veggie because I honestly prefer the taste opposed to other veggies. Broccoli contains fibre/micronutrients and is a great way to add volume to your meals. You want to make sure you’re eating plenty of nutritious foods, especially when your body is in a calorie deficit!
⠀
Peanut butter is one of my favorite foods, but can be dangerous when dieting. Since it is so calorically dense, you could make a slight swap. PB2 is amazing for when you want some PB in the oats, or on toast without the excessive calories accompanied with regular peanut butter!
⠀
Lastly, don’t be afraid to include some of your favorite foods into your diet on occasion. The key is to use moderation and plan the foods into the diet ahead of time. Instead of having a whole pizza have a slice or two, Instead of eating half a dozen donuts, eat one (or two 😉)!
⠀
Hopefully this post helps! Eat right, not less!

CONT.....
INSTAGRAM...CLICK HERE

FAT LOSS FRUIT

                                                            FAT LOSS FRUIT



What’s your favorite fruit?👇

➖“Eat your water” is often a dietary cue that I like to advise my clients in order to help improve their diet, performance, weight loss etc. & common sense should tell you why:➖1: Diet quality: Instead of aggressively cuing someone to just “EAT HEALTHY”, by instructing them to focus on eating more water you subconsciously “trick” them into sig. improving the quality of their diet as most foods with the highest water content are fruits & veggies. Furthermore, these foods are often the lowest in kcals & highest in fibre/micronutrients which, let’s face it, most people don’t get enough therefore, highly beneficial for further improving overall health, physical performance and prevention of disease. Finally as a result of being high in water/fibre & low in kcals (some also being highly voluminous), when increasing the amount of servings of high water containing foods one can involuntarily reduce caloric intake mainly via increasing fullness, perfect for those wanting to lose weight by making adhering to sustaining a kcal deficit that little bit easier.➖2: Increases hydration status: As little as 2% dehydration can lead to dramatic decrements in performance, increased fatigue, altered thermoregulatory capability, reduced motivation & increased RPE. Therefore, as hydration is an often neglected component to most people’s diets, eating high water containing foods can help increase one’s water intake to avoid dehydration. In fact, water from foods can contribute up to 22% of one’s daily intake, much higher in European countries who may have higher intakes of fruits & veggies, thus not to be neglected.➖So the pic has just some of the highest water containing fruits to try & increase if you’re looking to improve the overall quality of your diet and/or aid in weight loss etc. Sourced from the USDA National Nutrient Database (Altman 1961).➖What’s your favorite? (Nutella excluded 😂)➖

cont....

instagram...click here

MUSCLE GROWTH

               HOW IMPORTANT IS TIME UNDER TENSION FOR MUSCLE GROWTH
(SCIENCE)

.
I got an interesting DM related to Time Under Tension (TUT) and how it affects muscle growth. Guy who sent me that message was confused primarily because a lot of "big guys" are praising TUT over heavy weights and now allow me to explain why "TUT zealots” are wrong. 🤓
.
Muscle hypertrophy is a simple "forced adaptation" triggered by a few things
👇
💡High training intensity or training close or to complete contractile failure is crucial because this way all the muscle fibers (type I, type IIa, type IIx) have to contract simultaneously or progressively which is essential for mechanical tension but also muscle damage (mostly during eccentric contraction).
Both mechanical tension and muscle damage are hypertrophy triggers with MT being essential.
💡Increase in total training volume is the primary driver for growth because your muscles have to be put under more stress (total workload) over time in order to trigger that forced adaptation.
.
🔴If you're using slower reps with the purpose of increasing TUT, the first thing that's gonna happen is that you'll be forced to use lighter weights which will automatically result in both lower training intensity and lower total training volume.
.
What does the research say?🤔
💡Every study done so far which was comparing fast vs slow reps found that as long as the total training volume was matched between the groups; the difference in terms of hypertrophy was insignificant (and fast reps always lead to better strength gains).
💡These studies also found that a lot of subjects using slower reps were forced to use lighter weights which resulted in lower total working volume and automatically in less muscle growth compared to "fast reps" groups.
.
🔴Main premises behind TUT is that it increases muscle damage (slow eccentric) and localized metabolic stress (blood occlusion, lactates build up, phosphatidic acid release...) and it should result in greater hypertrophy response which obviously just isn't the case since mechanical tension and muscle damage are directly linked to training intensity (loads and volume).
Extension in the comments ⬇️

cont.....
instagram....click here

WHAT CAUSES FAT GAIN

                                     🔥FAT GAIN🔥

________________
If you’re in a calorie surplus, no matter what you eat will make you gain weight, as your body is intaking more calories than it is burning. No, it’s not insulin that’s storing fat and causing excess weight gain. Although it can play a defining role in one’s hunger, it will only indirectly lead to an overconsumption of calories, which means at the end of the day, it still comes down to being in a calorie surplus.


cont......
instagram...click here

QUARATINE BACKYARD FITNESS

                                                   QUARANTINE BACKYARD FITNESS

If my content helps you, make sure to follow me for more fitness tips 💪🏻
-
Feeling lazy?! Go and get active with this workout that can be done in your back garden 🔥
-
𝗗𝗼 𝗬𝗢𝗨 𝘄𝗮𝗻𝘁 𝘁𝗼 𝗕𝘂𝗶𝗹𝗱 𝗠𝘂𝘀𝗰𝗹𝗲 💪🏻 & 𝗟𝗼𝘀𝗲 𝗙𝗮𝘁 🔥 𝗮𝘁 𝗵𝗼𝗺𝗲? 🏠 I’m offering 75% OFF my online coaching service. NOW is the perfect opportunity to re-establish your goals, fill your time with something positive and start working towards better days!



cont............my instagram..

instagram...........click here

HOME WORKOUTS TO DO DURING LOCKDOWN

                    HOME WORKOUTS TO DO DURING LOCKDOWN

-
Each workout comes with demonstrations of each exercise, adjusted levels of difficulty and reps/sets.
-
BUILD-A-CORE By (https://www.instagram.com/gauravkaushikindia/)
-
The core is broken down into upper abs, lower abs and obliques. 12 exercises total, 4 for each part, all color coated. These exercises have worked wonders for me over the years making my core alot stronger and more defined. Not saying they are ideal for you, but give the workout or some of these exercises a try and im sure you will see results if you stay consistent
CORE WORKOUT (REPEAT CIRCUIT TWICE)

1. Crunches (20 Reps)
2. Side Plank (20 Seconds)
3. Reverse Crunches (15-20 Seconds)
4. Knee Crunches (15-20 Reps)
5.Elbow to knee Sitting (15-20 Reps for each knee)
6. Leg Raises (15 Reps)

REST FOR UP TO 2 MINUTES
7. Sit Ups (20 Reps)
8. Toe Taps (15-20 Reps for each side)
9. Scissors (20 Seconds)
10. High Crunches (15-20 Reps)
11. Sitting Twist or Russian Twist (20 Seconds)
12. Bicycles (20 Seconds)


A FITNESS MODEL GAURAV KAUSHIK ...........

CONT........

INSTAGRAM.....https://www.instagram.com/gauravkaushikindia/



TAG-SAVE-SHARE Thank you all for the support
.

WHY YOU CAN’T LOSE FAT

                                                   WHY YOU CAN’T LOSE FAT 

-
If you enjoy my content, make sure to follow me, https://www.instagram.com/gauravkaushikindia/ for daily fitness content 😁.
-
If you’re struggling to lose fat, it’s likely because you’re not in a caloric deficit (eating below your maintenance calories). However, to break it down further, these are some reasons why you might not be in a caloric deficit even though you think you are.
-
Liquid calories aren’t necessarily “bad” but they can accumulate easily without noticing. Further, they don’t do much in terms of satisfying your hunger which will likely lead to having to eat more calories to feel satisfied.
-
Oil is literally the most calorie dense food/substance you can consume. If you’re frequently using oil to cook and not considering it, you’re consuming a bunch of extra calories that you’re not aware of.
-
Similar to oil, nut butters, nuts, and seeds are some of the most calorie dense foods. These foods alone don’t cause weight gain. However, a serving of these is much smaller than you’d think and if you’re loosely estimating when you eat these, you can easily be eating several hundred more calories than you think.
-
Weekend bingeing is another downfall. You may be spot on with your diet during the week but then go savage on the weekend. Depending on how much you go off track on weekends, you can easily erase any progress you made during the week.
-
Lastly, the more sedentary you’re lifestyle is, the fewer calories you’ll burn during the day which means the less you’ll have to eat just to maintain your weight. You can compensate by doing cardio and/or making an effort to get more steps in each day.
- -


cont.......
instagram..https://www.instagram.com/gauravkaushikindia/

GYM VS HOME

              Gym vs Home Workout 
                              Part-1

                    (Full Body Excersize)

1.GYM.                                  HOME
Cable Pull Throughs.           Glute Bridges

2.HOME.                        GYM

Bent Over Barbell Rows.          Inverted Chair                                                Rows

3.HOME.                             GYM

Smith Machine Chair Squat.        Wall Squat         

4.HOME.                       GYM

Lat Pulldowns.                Pull-Ups

5.GYM.                         HOME

Incline Bench Press.           Decline Push Ups

6.GYM.                        HOME

Barbell Squats.           Bodyweight Squats

7.HOME.                          GYM

Overhead Cable Extns.               Assisted                                                         Overhead Extns

8.GYM.                        HOME

Seated Rows.               Band Rows

9.GYM.                      HOME

Shoulder Press.            Band Press

10.GYM.                              HOME

Lying leg Curls.             Assisted lying leg                        Curls

(Try to Home )

A Furness Model Gaurav Kaushik

Cont......
Instagram........https://instagram.com/gauravkaushikindia?igshid=37gio7vxj3ep

Facebook.....https://www.facebook.com/gippy.kaushik.733

GYM VS HOME

              💪Gym vs Home Workout💪
      
                         (  Full body excersize )

1.            Gym.                        Home
 Rear delt machine.            Band rear delts

2.gym.                             Home

Seated chest press.   Seated band chest press                     

               

3.gym.                     Home

Decline press.             Incline push-ups

4.gym.                  Home

Dumbbell lunges.        Walking longest

5.gym                        Home

Front Squats.                 Band Squats

6.gym.               Home

Leg extensions.            Kneeling bankbend

7.gym.                 Home

Dumbbell press.          Pike push ups

8.gym.               Home

Concentration curls.        Leg bicep curls

9.Gym             Home

Dip Machine.      Chair Dips

10.Gym.           Home

Adductors.       Assisted lying adductors

(Try to Home)

A Fitness model .Gaurav Kaushik

Cont........

Instagram.....https://instagram.com/gauravkaushikindia?igshid=37gio7vxj3ep

Facebook.....https://www.facebook.com/gippy.kaushik.733

HOME ABS WORKOUT

                                                 Home Abs Workout 

                    _ 10th Excersizes.....Abs

   
1.STAR FISH CRUNCH

                                                 

2.WIPERS
                                  

3.COCOONS

                   

4.TARGET LOWER ABS

                  

5.TARGET LOWER ABS 

PART.2

                 

6.TARGET LOWER ABS

PART.3

                   

7. LEG RAISES

                   

8.PLANK

                     

9.SIT UPS

                      

10.REVERSE CRUNCH

                      

                                                                

                                                                _  TRY TO HOME _

                                                                          
                                                                 (RESULTS IN EXCERSIZE)
                                                                           

                                                        

(30 DAYS PLAN)

                            
                                                                 ( FOODS FOR HEALTHY EYES)


                           

                                                 A FITNESS MODEL +GAURAV KAUSHIK
                                                 
                                                     CONT...........................
                       INSTA.. https://www.instagram.com/gauravkaushikindia/

                      FACEBOOK....https://www.facebook.com/gippy.kaushik.733