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If you notice a slight reduction in your muscle size when trying to lose fat, don't freak out. But just keep the following tips in mind to make sure you retain and even increase the amount of muscle you have during a cut: 1. Strength Training: Make resistance or strength training a focal point in your efforts to retain muscle while losing fat. Engage in exercises that target multiple muscle groups, including squats, deadlifts, bench press, and rows, to effectively preserve lean muscle mass during a calorie deficit. 2. Protein Intake (1.5+/kg of bodyweight) Ensure you maintain an adequate protein intake to support muscle preservation and repair. Include lean protein sources in your diet, such as chicken, fish, lean meats, eggs, dairy, legumes, and protein supplements if necessary. Additionally, strive for a well-rounded nutrition profile that includes a balance of carbohydrates, fats, vitamins, and minerals. 3. Complete Nutrition Profile: Incorporate a variety of nutrient-dense foods into your diet, ensuring a balance of carbohydrates, proteins, and healthy fats. Include a colorful array of fruits and vegetables to provide essential vitamins and minerals. A complete nutrition profile supports overall health and provides the necessary nutrients for optimal performance. 4. Adequate Sleep: Prioritize sufficient and high-quality sleep as it plays a crucial role in muscle recovery and overall well-being. Lack of sleep can negatively impact your body's ability to repair and build muscle. 5. Monitor Progress: Regularly track your progress by measuring key indicators like body weight, how your clothes fit, and strength gains. This monitoring allows you to make informed adjustments to your nutrition and exercise plan based on your body's response.

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NEW Workout Program! https://www.hunterchiltonfitness.com/ Hi guys! AHHHHH!! We hit 100,000 Subscribers! I can't believe we actually made it but I am so happy and grateful! So thank you thank you thank you!! Now for todays video, here is another what I eat in day! Probably one of the most requested videos from you guys at all times, so here it is! I have been in a caloric deficit since the very end of January. I don't do anything quick or drastic right away so it takes me a few weeks to build up to a full caloric deficit of 500 cals, which is the lowest I will drop into a caloric deficit. I start off at 200 and then slowly build up until I hit the 500 cal mark, from there I stay with this till I feel I have hit my goal or I start to notice anything negative like loss of energy. Doing it this way makes it MUCH easier to adhere to your goals and allow your body time to adapt to the changes. Pretty much an "easier" way to assure success in a caloric deficit if you do this for yourself and not any competitive sports. I feel like this caloric deficit has been my best yet because I am being much more cautious of my caloric intake (weighing food, counting calories, etc), my training plans I create for myself are better than ever, and I have increased strength in every single one of my main lifts which is crazy awesome! I also have cut down on my cardio and don't stress if I go over my numbers some days. The biggest key to success when trying to lose body fat is patience patience patience! It doesn't happen over night, especially those last few stubborn pounds. Find what works for you, what foods you can fit into your calories and not be miserable 24/7, get a good training plan to follow, focus on getting stronger, sleep good, reduce stress as much as possible, and be patient. You will get there! If you are looking for a simple way to find out your caloric intake then for a general idea you can either: 10-12 X your body weight for caloric deficit 14-15 X your body weight for maintenance 20+ X body weight for caloric surplus Or you can go to TdeeCalculator.net and there you can use their calculator. Hope this helps! any questions then comment below! --Hunter xx. ———————————————————————————— LIFTING GEAR & MY FITNESS FAVORITES: https://www.amazon.com/shop/hunterchilton FOLLOW ME: INSTAGRAM - @HunterrChiltonn ———————————————————————————— EMAIL: (Business Inquiries) [email protected] ———————————————————————————— MEALS: 1. Breakfast - Strawberry quaker oatmel, original almond milk, Equate vanilla protein shake. 2. Snack - 110 calorie bagels, smoked salmon, low fat cream cheese, tomato, white onion, salt pepper, capers. I used 1/2 onion & 1 whole tomato (had leftovers), 1 tbsp capers, 1 tbsp cream cheese, 1 serving of the Salmon. make sure to allow the tomato, onion, salt&pepper mixture marinate in the fridge for 20 min or overnight. 3. Lunch - Lettuce wraps with cotton candy grapes!(so yummy) I used sliced chicken from the deli, 3 ice berg lettuce leaves, 2 slices of yellow american cheese, dijon mustard and low fat mayo, 2 slices of turkey bacon. Don't forget the parchment paper to make it easier to roll! 4. Post Workout Cliff Vanilla Almond bar and Xtend Grape Ice BCAAs 5. Dinner Lean grass fed ground beef (93/7), sour cream cauliflower mash, and hot sauce kale! Bring 1/4 -1/2 cup water to a boil with kale and seasonings. Make sure to pack the kale in a big pot as it cooks down A LOT! Top with seasonings ( i used garlic powder, onion powder, salt) and hot sauce. Once boiling, turn down to low heat and allow to simmer for 20-30 min or until the kale is fully cooked down. 6. Desert - Chilly Cow Peanut Butter ice cream ———————————————————————————— Subscribe so you never miss a workout! I post weekly! xx. #Fulldayofeating #whatieatinaday #fatloss

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I'm sharing the weight loss mistakes you are making that's making weight loss difficult From emotional eating tips to underestimating liquid calories, I'm spilling all the secrets no one talks about.  I Covered: 1. Not being in a caloric deficit 2. Emotional eating 3. Not accounting for liquid calories 4. Relying on fad diets and lots more Whether you're looking to lose 5kg or 20kg, these insights will give you the edge you need! ⚠️Disclaimer: The content on Oluwadamilola channel is for general education only. It's not legal, medical, or professional advice and they don't aim to diagnose, treat, or cure diseases. Always consult a healthcare professional before starting new treatments or diets or if you have health concerns. If you think you have a medical issue or your weight is due to a medical issue, contact your healthcare provider promptly.

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Are you following a ketogenic diet and looking for a convenient way to incorporate more healthy fats into your daily routine? Holland and Barrett Keto Gummies might be the perfect solution for you! These gummies are specifically designed for those following a ketogenic lifestyle, making it easier than ever to stay on track with your macros and reach your health and fitness goals. In this article, we will explore the benefits of Holland and Barrett Keto Gummies and how they can help support your ketogenic diet.

Why Choose Holland and Barrett Keto Gummies?

Holland and Barrett Keto Gummies are a convenient and delicious way to supplement your ketogenic diet with additional healthy fats. These gummies are made with high-quality ingredients that are specifically chosen to support your keto lifestyle. Each gummy is packed with MCT oil, a type of fat that can help boost your energy levels and support ketosis. Additionally, these gummies are free from artificial colors, flavors, and preservatives, making them a clean and healthy option for those following a ketogenic diet.

One of the main benefits of Holland and Barrett Keto Gummies is their convenience. These gummies are portable and easy to take on-the-go, making them a perfect option for busy individuals who are looking to stay on track with their ketogenic diet. Whether you need a quick snack between meals or a boost of energy before a workout, these gummies are a convenient option that can easily fit into your daily routine.

Another reason to choose Holland and Barrett Keto Gummies is their delicious taste. These gummies come in a variety of flavors, including berry and citrus, making them a tasty treat that you will look forward to enjoying. Unlike traditional supplements that can be hard to swallow or have a strong aftertaste, these gummies are a pleasant and enjoyable way to support your ketogenic diet.

How to Incorporate Holland and Barrett Keto Gummies Into Your Ketogenic Diet

There are many ways to incorporate Holland and Barrett Keto Gummies into your ketogenic diet. One option is to enjoy them as a snack between meals or after a workout. These gummies can help satisfy your sweet tooth while also providing your body with the healthy fats it needs to support ketosis. You can also take them with you when you are on-the-go, ensuring that you always have a convenient option to stay on track with your macros.

Another way to incorporate Holland and Barrett Keto Gummies into your ketogenic diet is to use them as a pre-workout supplement. The MCT oil in these gummies can help boost your energy levels and support your performance during exercise. By taking a few gummies before your workout, you can give your body the fuel it needs to power through your training session and recover effectively afterward.

Additionally, you can use Holland and Barrett Keto Gummies as a dessert or treat after a meal. These gummies are a delicious option that can help satisfy your cravings for something sweet while also providing your body with the healthy fats it needs to support ketosis. Whether you enjoy them on their own or as part of a keto-friendly dessert recipe, these gummies are a versatile option that can easily fit into your daily routine.

Are Holland and Barrett Keto Gummies Right for You?

If you are following a ketogenic diet and looking for a convenient way to supplement your fat intake, Holland and Barrett Keto Gummies could be the perfect solution for you. These gummies are made with high-quality ingredients and are specifically designed to support your keto lifestyle. Whether you need a quick snack between meals, a pre-workout boost, or a delicious dessert option, these gummies have you covered. Try Holland and Barrett Keto Gummies today and discover a tasty and convenient way to support your ketogenic diet!

With their convenience, delicious taste, and high-quality ingredients, Holland and Barrett Keto Gummies are a great option for those following a ketogenic diet. Whether you are new to keto or have been following the diet for a while, these gummies can help support your macros and keep you on track with your health and fitness goals. Give them a try today and see the difference they can make in your ketogenic lifestyle!

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FAQs

1. Can I take Holland and Barrett Keto Gummies every day?

Yes, you can take Holland and Barrett Keto Gummies every day as part of your ketogenic diet. These gummies are designed to support your fat intake and can be enjoyed as a snack, pre-workout supplement, or dessert option.

2. Are there any side effects of Holland and Barrett Keto Gummies?

While side effects are rare, some individuals may experience digestive discomfort when first introducing MCT oil into their diet. It is recommended to start with a small serving of gummies and gradually increase as tolerated.

3. Can I combine Holland and Barrett Keto Gummies with other supplements?

Yes, you can combine Holland and Barrett Keto Gummies with other supplements as long as they are compatible with your ketogenic diet. Consult with a healthcare professional before adding any new supplements to your routine.

4. How long does it take to see results from taking Holland and Barrett Keto Gummies?

Results may vary, but many individuals report feeling a boost in energy and focus shortly after taking Holland and Barrett Keto Gummies. Consistent use of the gummies, along with a healthy ketogenic diet, can help support your overall health and wellness goals.

5. Where can I purchase Holland and Barrett Keto Gummies?

You can purchase Holland and Barrett Keto Gummies online or at select Holland and Barrett stores. Check the official Holland and Barrett website for availability and pricing.