#grindout

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#pushpullgrind#grindout#fitness#fit#gym#motivation#gymlife#lifestyle#instafitness#dedication#instafit#strength#sweat#grind#muscle#trainhard#flex#cardio#eatclean#ripped#focus#fitnessgear#squat#shredded#grow#swole#bigbench#TFLers#like4like#socialsteeze#photooftheday#instagood#selfie#picoftheday#love#bogota

Hashtags #grindout for Instagram

There are a ton of formulas out there to help you calculate your maintenance calories, the most simple of which Is taking your bodyweight in lbs and multiplying by 10 and then multiplying that value by an activity factor is pretty common. There are a couple equations I personally like to use which are The Mifflin-St Jeor, and the Müller equation. In this post I will show you how to calculate your BMR, and your maintenance kcal using the Mifflin-St Jeor equation and also give you some recommendations on adjusting your Rate of Weight Loss/ Rate of Weight gain. These are Rough estimations and serve as a guideline, ALL FORMULAS are not 100% accurate. And must be adjusted as you go.

Key points:

All formulas to calculate BMR and Maintenance Calories are NOT Concrete! They are only enough estimates to provide guidance.

Rapid weight loss is not highly recommended. During weight loss caloric intake should be set between 0.5 - 1.0% per week to maximize muscle retention/strength while in a caloric deficit.
Rapid Weight Gain? Yes and No...A 12 week study showed that subjects on a small caloric surplus gained about the same muscle and strength as the group who consumed an additional 600kcal but only gained about a fifth of Body Fat. However things like "training age" and or how much more muscle capacity you may have can play a role. To help distinguish you could differentiate between beginner, intermediate, and advanced lifters. As an example a 190lb male (beginner) could look to gaining 2-3 lbs per month a 100lb female (beginner) could look to gaining 1-1.5lbs per month. If these lifters were more "experienced" i.e. intermediate/advanced lifters the rate of weight gain is a bit slower, that is because they may have reached near "genetic potential" of muscle mass.

The good old 3500 calorie rule Is not an exact science, though 1lb of adipose tissue stores about 3500kcal it doesn't mean that being at a 3500 caloric deficit through diet and exercise will result in 1lb of fat lost, that is simply because not all weight loss is coming directly from fat and energy Expenditure changes over time. (Things such as BMR and NEAT Change as you are in a caloric deficit)


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Anyone else miss school. I know a ton of people are probably rolling their eyes but I miss the school grind.
#hustle#grindout#study#school#eat#repeat#schoolfeels😣


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😨😨 those veins tho 🔥 who else wants strong ass forearms? 💪
(Tag 10 friends)



Credits to @markliguori -----------------------------------------------------------
#FitnessNation #instafit #motivation #fit #TFLers #fitness #gymlife #pushpullgrind #grindout #flex #instafitness #gym #trainhard #eatclean #grow #focus #dedication #strength #ripped #swole #fitnessgear #muscle #shredded #squat #bigbench #cardio #sweat #grind #lifestyle #pushpullgrind


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Hey king
It's your day,
Another addition to the number of planetary revolutions you've witnessed,
The sun shall light your way to glory on this day,
The moon shall drive the tides and wash all your treasures to you,
The world should thank your ma for blessing them with you,
Imitations and flawed variations of you didn't succeed,
Some even tried to put you to sleep as a kid, Yah they failed.
Great wonder embodied in a man,
They should know you're a sign from the lord,
Soon they will know your name, then they'll scream and praise you king,
Different in style, different with words, you've always singled yourself out from the crowd,
The engineering of your mind is still a mystery to me,
Humble man with the softest words, I tell you on this day I love your ways,
Keep going, maybe today, maybe the next, I swear they'll know your name and when you get that fame promise you'd still be humble as you are today.
Happy Birthday king.
Oba olukorede Hassan Balogun.
#instafit #motivation #fit #socialenvy #shopstemdesigns #fitness #gymlife #pushpullgrind #grindout #flex #instafitness #gym #trainhard #eatclean #grow #focus #dedication #strength #ripped #swole #fitnessgear #muscle #shredded #squat #cardio #sweat #grind #lifestyle #pushpullgrind


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¿Cómo le hago para ser constante en la dieta en estas fechas 🎄?
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1️⃣Preparo toda mi comida con anticipación, hacer meal prep te ayuda a que cuando tengas hambre, ya tengas todo preparado y no agarres cualquier cosa para comer.
2️⃣Si me dan ganas de atascarme de comida, primero pienso en mi progreso actual. ¿Realmente quiero echar todo a perder por comer, comer y comer a lo tonto? 🤨
3️⃣A veces simplemente nos da por comer por ansiedad, entonces, aprendan a diferenciar cuando se trata de antojo, o es pura ansiedad por algún problema o algo 👀
4️⃣Como cada 3hrs 💪🏼😁
5️⃣Me enfoco en mi objetivo. Cuando realmente quieres algo, dejas a lado las excusas, y haces las cosas. FUERZA DE VOLUNTAD. Todo está en la mente.
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❤️Recuerden que no se trata de restringirse por completo, sino de aprender a BALANCEAR todo. Y de aprender a tomar mejores decisiones.
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Sí, me cuido, sí, como cheatmeals, sí, en navidad y Año Nuevo pienso comer sucio 😏. Y el que sea diciembre no significa que tenga que comer fatal todo el mes!! Al contrario, pórtense bien para que cuando sea navidad y Año Nuevo, puedan aprovechar toda la comida 😏 (ojo, no se trata de comer a lo tonto, o de forzarse a comer más, aprendan a escuchar a su cuerpo)
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Si llevas un estilo saludable, si comes acorde a tus objetivos, y te ejercitas, NO TE VA A PASAR NADA!! -
Así que deja de poner la excusa de diciembre, de que ya se va a acabar el año, de que ya va a ser navidad, de las posadas, o de lo que sea! El que quiere puede, aprende a balancear todo, aprende a ser disciplinado y a tener los 🥚 si es que realmente quieres lograr una meta fit en específico. Y si no, pues entonces no te andes quejando de que nada te da resultado, de todos los kilos que estás subiendo, o de que no estás conforme con tu cuerpo 🤷🏻‍♀️
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COACH: @carlosmacip @ethosfitnessteam


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@peyonce_knowles fts in my new shoot feature on @adonmagazine monthly edition !
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💕💕💕💕 thankyou @adonmagazine


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Protein is one of the three energy sources of the body known as macronutrients, the other two being fats and carbohydrates. ⠀⠀⠀⠀⠀⠀⠀
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Protein is made up of little compounds known as amino acids. Besides water, around 75% of the body is made up of amino acids. Our bodies utilise amino acids to aid in: ⠀⠀⠀⠀⠀⠀⠀
👉 healthy brain function ⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 muscle building ⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 maintaining immune system ⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 healthy heart ⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 regulate stress ⠀⠀⠀⠀⠀⠀⠀⠀⠀
👉 produce cells, etc... ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It’s typically recommended to get about .8 grams of protein per kilogram of body weight per day. That would be roughly 65 grams for men and 50 grams for women. That’s what is RECOMMENDED, however there is no absolute consensus on the right amount of protein to intake as there are many variables to take into consideration from person to person. ⠀⠀⠀⠀⠀
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Regardless of the amount, it doesn’t take away the importance of just simply having protein in your diet!


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Yo🙋🏻 como muchos, antes de lograr bajar de peso también intenté con miles de cosas, dietas, ejercicio, spa etc, y en realidad si lograba bajar algunos kilos, los subía nuevamente. Hasta que conocí LIPOBLUE💙Hace 5 años, me arriesgue y lo tomé 30 días, 30 días en los que cambié por completo el chip, pasé de tomar 1 mega de Coca Cola diaria, a no tomarla con LipoBlue, de cenar en mi casa y salir a comer todos los días nuevamente a la calle, por comer chatarra solo el fin de semana, y NO, no hice dietas, solo comprendí que mis hábitos estaban tan mal que estaban afectando no solo mi autoestima sino mi salud. Siempre mantenía cansada, sin energía, con mal genio, con ansiedad, mi rodilla me dolía, estreñimiento crónico, migraña diaria... Uds no imaginan la cantidad de cosas que mejoraron con solo ser consciente de que lo. Estaba haciendo mal! Y obviamente con la ayuda de LipoBlue lo Logré!! 👏🏻👏🏻 Sii, hoy 5 años después estoy acá, la foto inferior lado izquierdo (esa de blusita café) fue tomada la Semana pasada, y así estoy en este momento. De 65.5 kilos pasé a pesar 55 kilos, y hoy a mis 26 años, peso 57, porqué? Porque debemos ser conscientes que nuestro cuerpo también madura y busca un peso que en realidad sea adecuado para nuestra estatura!

Pero saben que es lo mejor??
Que aprendí,
A ser más consciente
A no excederme o comer de "gula"
A mejorar mis hábitos
A controlar mi ansiedad
Aprendí que si quiero puedo, que no es tan difícil, que no duele así nos asuste.

Hoy 5 años después de yo🙋🏻 haber tomado LipoBlue he sido CÓMPLICE de personas que no solo mejoraron su autoestima sino su salud, sus hábitos y a lo largo del Tiempo continúan en el peso que lograron!

PORQUE SEGUIR CON EXCUSAS?? PORQUE NO ARRIESGARSE??
PORQUE NO PROBAR ALGO QUE REALMENTE FUNCIONE?

DEJA EL MIEDO, ATRÉVETE A PROBAR ALGO ÚNICO
✨✨✨✨✨✨✨✨✨✨✨✨✨✨✨✨✨✨ #instafitness
#grindout
#likeforfollow
#results
#motivationfitness
#fit
#determination
#noexcuses
#disipline
#hardwork
#mujeresbellas
#antioquia
#medellin
#bogota
#colombia
#fitness #grindout #gymlife #bogota #cali #bucaramanga #manizales #huila #sanandres #Cartagena #pereira #Cundinamarca #nariño #yopal #like4like #likeforlike #antioquia


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Taarifein ya taaliyon ke liye nahi. Awards ya rewards ke liye nahi. Sahi kaam karte hai kyunki unka dil sahi hee karta hai.
Aise heroes jinhone #SettingNahiKi, unko hamara #SaluteTohBantaHai
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@mahi7781 posted on Facebook
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#instafit #motivation #fit #socialsteeze #fitness #gymlife #pushpullgrind #grindout #flex #instafitness #gym #trainhard #eatclean #grow #focus #dedication #strength #ripped #swole #fitnessgear #muscle #shredded #squat #cardio #sweat #grind #lifestyle #pushpullgrind .
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There are very few people on a planet like me and my bro @josh_d_reps who really go in and Destroy something and leave bits and pieces on the ground especially in the weight room. If your workout partner is not pushing you to get stronger you are wasting your time. Unless you want to be average like everyone else and we say #fuckaverage #instafit #motivation #fit #photography #instapic #fitness #gymlife #pushpullgrind #grindout #flex #instafitness #gym #trainhard #eatclean #grow #focus #dedication #strength #ripped #fitnessgear #muscle #shredded #squat #cardio #sweat #grind #lifestyle @team18wheelers


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🔹Siempre estoy haciendo lo que no puedo hacer, para poder aprender cómo hacerlo. -Pablo Picasso-. 🚍Rumbo a la MEGA ESCUELA región sur PUNO 2018.
#Herbalife #Quillabamba 💪🏼❤️


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There are only 2 options. Make progress or make excuses.


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Little delt session finished with some abbs . No filters or effects just me playing with the light weights 😝
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#instafit #motivation #fit #socialsteeze #fitness #gymlife #pushpullgrind #grindout #flex #instafitness #gym #trainhard #eatclean #grow #focus #dedication #strength #ripped #swole #fitnessgear #muscle #shredded #squat #cardio #sweat #grind #lifestyle #pushpullgrind


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🐂


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