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Building muscle and burning fat faster requires a combination of smart nutrition, effective exercise, and consistent recovery. Here are some proven strategies to help you achieve these goals: 1. Create a Caloric Deficit for Fat Loss Eat fewer calories than you burn to lose fat. Use a calorie calculator to estimate your daily energy needs, and aim to reduce your intake by 10-20% for sustainable fat loss. Focus on nutrient-dense foods like vegetables, lean proteins, whole grains, and healthy fats. Avoid highly processed foods that are calorie-dense but nutrient-poor. 2. Increase Protein Intake Protein is crucial for muscle growth and repair. Aim for 1.6–2.2 grams of protein per kilogram of body weight. High-protein foods include lean meats, fish, eggs, dairy, tofu, and legumes. Protein boosts metabolism and helps preserve muscle mass while losing fat. 3. Strength Training Lift weights 3-5 times a week. Focus on compound exercises like squats, deadlifts, bench presses, and rows that work multiple muscle groups. Include progressive overload, meaning you should gradually increase the weight or intensity over time to continually challenge your muscles and stimulate growth. 4. Incorporate High-Intensity Interval Training (HIIT) HIIT workouts are time-efficient and highly effective for burning fat while preserving muscle mass. Include sprints, cycling, or bodyweight exercises at high intensity, followed by short rest periods. HIIT elevates your heart rate and burns fat both during and after the workout. 5. Prioritize Rest and Recovery Sleep is essential for muscle growth and fat loss. Aim for 7-9 hours of quality sleep per night to optimize recovery, hormone production, and fat metabolism. Include rest days in your training routine to prevent burnout and allow muscles to repair and grow. 6. Stay Hydrated Drinking enough water helps maintain muscle function, supports metabolism, and aids fat loss. Aim for at least 8 cups of water a day, or more if you're active. 7. Manage Stress Chronic stress can elevate cortisol, a hormone that promotes fat storage, especially around the belly. Incorporate stress-reducing activities like yoga, meditation, or deep breathing to keep cortisol levels in check. 8. Be Consistent Results take time. Consistency is key. Stick to your nutrition and exercise plan, and track your progress over weeks or months. Celebrate small milestones to stay motivated. 9. Consider Supplementation While not essential, certain supplements like creatine (for strength), branched-chain amino acids (BCAAs) (for muscle retention), and caffeine (for energy and fat loss) can help enhance results when combined with proper training and nutrition. By following these strategies consistently, you'll be able to build muscle and burn fat more efficiently, leading to a leaner, stronger physique.

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We’ve all been there—staring at the clothes we swore we’d fit into again “one day.” GLP-1 is here to help make that day a reality. By curbing cravings, supporting weight loss, and keeping you on track, GLP-1 can help you finally say goodbye to the wait and hello to the wardrobe! 💃👖

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Weightloss Vblog Part 2

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For decades, fitness enthusiasts and experts have debated whether spot reduction—the idea of losing fat from a specific body part through targeted exercises—is possible. A groundbreaking study sheds new light on this topic! In this video, we break down the findings of a 10-week scientific study where overweight adult males performed a combination of abdominal endurance exercises (like crunches and torso rotations) and aerobic treadmill training. The results? Participants in the abdominal group lost 3% more trunk fat compared to those who did treadmill running alone. Total body fat mass and weight decreased significantly in both groups, proving the importance of overall energy expenditure. Strength gains were far higher in those performing abdominal exercises, showing that targeted workouts improve muscle strength while reducing local fat stores. This study indicates that spot reduction may exist, especially in adult males, when aerobic training is combined with targeted strength exercises. Ready to learn the science behind it and how you can use these findings to transform your fitness routine? Watch the full video and discover how to maximize fat loss and build core strength effectively! #SpotReduction #FatLoss #ScienceBackedFitness #FitnessTips #BellyFatLoss Study - https://pubmed.ncbi.nlm.nih.gov/38010201/ My Abs workout plan- https://drive.google.com/file/d/1NVaQ_ywXCZCGOZHfR26rIG7tGiTAz8D5/view?usp=sharing To get a proper balanced nutritional plan, please fill out this form and my team will get in touch with you https://forms.gle/MjSXjUdMEjNFmMgf8 To get my 21 minutes fitness plan. Fill out this form - https://docs.google.com/forms/d/e/1FAIpQLSeQ5jZdPeRQJDAAVEifP9TtGupfSMy-GaHP0d5mFvm1IOouAA/viewform?fbclid=PAY2xjawHKgYpleHRuA2FlbQIxMAABphv1qThe9ZHotx7MNoBE7Q-jDNjc_spnfHAfPHNTC7cDNB-3HmoRJfNdBQ_aem_CdIjJt5hK3beFKiOH8LHew Products to purchase: - Collagen - https://www.ryanfernando.in/ryan-recommends/collagen-powder-with-stevia.php 1chaze - https://quanutrition.com/product/1chaze/ Books - https://www.ryanfernando.in/book/ Socials - Link tree: https://linktr.ee/Ryan_SecretNutritionTips Instagram: http://www.instagram.com/ryan_nutrition_coach/ Website: https://www.ryanfernando.in/

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Take a watch and leave me your comments! Please don't forget to subscribe and like my videos. This helps me to share content! -------- SHOW NOTES In this video I continue the weight + Carnivore series with the 2nd part of why we can have weight stalls and weight gain on Carnivore. 1. Joan Ifland’s Food Addiction video, Part 1: https://www.youtube.com/watch?v=kAL933v05mc&t 2. Joan Ifland’s Food Addiction video, Part https://www.youtube.com/watch?v=2WA1cFsm6U0&t 3. Abstainer vs. Moderator Food Addiction video: https://www.youtube.com/watch?v=Gr0sFXcMyco&t -------- SAVE WITH DISCOUNT CODES: 🛒 Shop: https://www.nutritionwithjudy.com/shop -------- RESOURCES: **Carnivore Cure** https://www.carnivorecure.com 1) Gut healing nutrient dense guide https://nutritionwithjudy.com/product/gut-healing-nutrient-dense-bone-broth-guide/ 2) FREE Carnivore75Hard Program https://judy-s-school-4268.thinkific.com 3) Carnivore Beginner's Guide FREE https://nutritionwithjudy.com/how-to-start-the-carnivore-diet/ 4) How to eat the Nutrient Dense way FREE https://nutritionwithjudy.com/how-to-eat-the-nutrient-dense-way/ 5) How to feed kids the Nutrient Dense way FREE https://nutritionwithjudy.com/why-nutrient-density-matters/ 6) Work with Me: https://nutritionwithjudy.com/work-with-me/ 7) Nutrition with Judy BLOG: https://nutritionwithjudy.com/blog/ -------- FIND ME: 🌎 Website: https://www.nutritionwithjudy.com 📺 YouTube: https://www.youtube.com/c/nutritionwithjudy 🏞Instagram: https://www.instagram.com/nutritionwithjudy 👤Facebook: https://www.facebook.com/NutritionwJudy/ -------- **DISCLAIMER: I am only here to provide support as a nutritional therapy practitioner and I am not providing medical advice. If you think you have low iodine issues and plan to start a new supplement protocol, I always recommend working with a team of holistic practitioners, including your PCP and a certified nutritional therapy practitioner. Do not self-diagnose. Always seek medical guidance when you have a medical condition. -------- #carnivore75hard #fatproteinratios #carnivoretribe #carnivorediet #zerocarb #holistichealth #ketolifestyle #allmeatdiet #highfatlowcarb #carbfree #fatforfuel #carnivoreketo #ketokids #ketocarnivore #yes2meat #carnivorelife #worldcarnivoretribe #carbfree #carnivorediet #zerocarb #zerocarbs #carnivores #ketoadapted #fatadapted #zc #nutrientdense #eatmeat #guthealing #guthealth #nutritionaltherapy #nutritionaltherapist #nutritionist #nutritionwithjudy