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Comment “ME” below, and I’ll send you more on the exact recipes, workouts, grocery lists, and strategies my client used to transform in just 6 weeks! I’m sure you’ve been told that told weight loss in your 40s is just about eating less and moving more. But if that worked, you wouldn’t be here reading this, right? The truth? Your body isn’t broken. It’s not about eating less or training harder, it’s about pairing your meals and workouts strategically so your metabolism actually works for you. When my client shifted her focus to fueling her metabolism, everything changed: ✅ She ate balanced dinners filled with protein, fiber, and healthy fats (keeping hormones stable and fat burning strong) ✅ She focused on strength workouts instead of burning herself out with cardio (which helped her body shift from fat storage to fat burning) ✅ She followed a simple, repeatable system — no extreme diets or complicated meal plans! The result? Her energy skyrocketed, she lost lbs while enjoying more food, and workouts felt easier, because her body was finally well-fuelled! Ready to get access to the exact meal plans, workouts, and recipes that helped her? Comment “ME” below, and I’ll send you all the details! . . . #FitnessGoals #WorkoutMotivation #FitLife #GymLife #FitnessAddict #NoExcuses #GetStrong #HealthyLifestyle #LiftHeavy #StrengthTraining #FitFam #SweatItOut #TrainHard #BodyGoals #FitnessJourney #Fitspiration #WorkoutRoutine #StrongerEveryDay #MoveYourBody #CardioAndWeights #PerimenopauseFitness #StrongMoms #MomLifeFitness #BalanceForMoms #HormoneHealth

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20 MIN FAT BURNING HIIT CARDIO WORKOUT | Beginner Friendly Transformation | DAY 6! Let’s go💪🏼 ► DURATION: 20 minutes ► TIMER: 45 sec on, 15 sec off ► MUSCLES WORKED: full body ► INTENSITY: high ► CALORIES BURNT: 210-250 ► EQUIPMENT: no equipment ► DIFFICULTY: all level I am looking forward to your feedback! Love, Vera xoxo SUPPORT OUR CHANNEL: https://www.buymeacoffee.com/developart Follow me on Instagram, Tik Tok & Facebook to learn more about me, my workouts and my health and wellness journey! ☑️Instagram➡️Workouts https://instagram.com/vfitwithvera?igshid=YmMyMTA2M2Y= ☑️Instagram➡️Life&Fitness https://instagram.com/verandav?r=nametag ☑️TikTok: https://www.tiktok.com/@vfitwithvera?_t=8cHAADaBod3&_r=1 ☑️Facebook: https://www.facebook.com/vera.kurochkina.7 ☑️Email: [email protected] MUSIC: EPIDEMIC SOUND EDIT: DZMITRY PISARCHYK DISCLAIMER: Your health and safety are top priority, so whenever you exercise with me make sure to take reasonable precautions. Check with your doctor before you start the workout programme. Any fitness exercises in this video are performed at your own risk. Vera Kurochkina will not be liable or responsible for any injury or harm you perform during this workout. #transformation #burncalories #vfitwithvera #fitness #homeworkouts #workout #intense #weightloss #fatburn #exercise #cardio #burncalories #athome #fullbody #beginnerfriendly

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Should you bulk or cut first if you're skinny fat or a beginner? This cutting vs bulking will teach you which one to do first and how to do it. You'll learn best way to structure your diet and workout to optimally burn fat while cutting and build the most muscle when bulking. 🔥 FREE 6 Week Shred: https://GravityTransformation.com 📲 Fat Loss Calculator: http://bit.ly/2wkHNDo If you want to pack on some solid muscle, but you also want to lower your body fat percentage you're probably wondering which one you should do first. Is it better to bulk before cutting or is it better to cut before bulking. Does doing one before the other or doing them in a certain order speed up your progress? Well that's exactly what I'm gonna go over today...bulking vs cutting, and by the end of this video you'll know exactly which one to do first based on your goals. The decision of which one to do first is especially difficult on two groups of people beginners & people that would refer to themselves as skinny fat. As a totally new beginner the really amazing factor that you have on your side is a little something that we call newbie gains. Meaning it doesn't matter all that much what you do even if you're doing the wrong thing you'll probably lose a little bit of fat & add a little bit of muscle at the same time. Unfortunately this only applies to absolute beginners. Once you're no longer brand new you're going to have to pick one that you want to seriously focus & work on. If you've been working out for some time & you're skinny fat this choice can be tough because you don't have much muscle mass so you very quickly identify building muscle as a main goal. But, you have another problem, if you're skinny fat you have some body fat that you can't get rid of in those stubborn problem areas like your belly, your love handles, your chest, and your arms. Even though you may look completely fine in your clothes under those clothes you have stubborn fat that you want to reduce & probably eliminate altogether. So someone that's skinny fat will definitely have to decide whether they're going to bulk or cut first. When your goal is to bulk you're trying to build as much muscle as possible. On the other hand cutting is trying to burn as much fat as you can while sparring as much muscle mass as possible in the proccess. To differentiate further there are two opposite ways to bulk. You can do a clean bulk & a dirty bulk. Regardless of which way you choose to bulk, clean, or dirty they both require you to create a calorie surplus. When you put yourself into a calories surplus not only can you build muscle, but you can also gain fat. With a clean bulk your primary aim is to build muscle, but you want to do it in a way that minimizes the amount of body fat you gain in the process. So you'll typically be eating lean sources of protein like chicken breast & white fish, complex carbohydrates like brown rice & yams, & good sources of fats like avocados. Also your overall calorie surplus won't be too crazy high because that will also increase the chances of you putting on more fat. With a dirty bulk you pretty much don't care how much fat you gain in the process of bulking. Your main mission is to just build muscle. The fat you'll take care of after bulking up. Dirty bulks are very effective at building muscle, in fact they're probably one of the most effective things you can do to build muscle faster, but when you eat this way you can become much fatter throughout the process, which may not be a viable option if your skinny fat & you don't feel comfortable gaining any more body fat. I very rarely recommend that you do a dirty bulk at all, the only people that I recommend doing a dirty bulk to are people that are extreme hard gainers. These guys need to do everything they can to eat more & gain weight. A clean bulk is usually the best way to go & by cycling between enough proper clean bulks & enough cutting phases back & forth you should be able to get as lean & muscular as you want. So which do you do first. Well since you're looking to do both we should start with your body fat percentage to see which one you need more. The reason we focus on body fat is because the higher your body fat percentage is when you start the higher your body fat percentage will be when your done. Also with a higher body fat percentage in the beginning you'll have higher chances of storing more calories as fat throughout the process of bulking than someone that's much leaner. You'll store more if you start off at a higher body fat percentage because as body fat levels rise insulin sensitivity drops leading to insulin Resistance. Insulin is a hormone that you need to cooperate with your body in order to be effective at building muscle & to

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Losing 30% body fat and reaching 10% body fat is a process which will completely change the way you look and feel. How long will this take you? The process of losing fat and how you handle fat loss will determine your success in both losing the body fat, as well as keeping fat free mass and maintaining that fat loss. Start here for a free consultation www.prophysique.com/sign-up What good is losing stubborn belly fat, lower back fat and seeing those results only to end up worse than you are now? Exactly. This is my proven approach to not only lose the 30% body fat and reach those amazing 10% body fat ranges but to also learn to sustain its with much less effort than it takes to get there. Walking to lose body fat can mean many things. walking outside at a casual pace is much different than walking uphill at a fast pace or on a treadmill. How quickly you lose body fat is a huge part of keeping your fat free mass. Cardio style will dictate your ability to remain consistent. Walking has zero barriers to entry!

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