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Looking to transform your health this year? Here’s what I remind my clients all the time: Cardio is great, but it’s not the most effective way to drop body fat. If fat loss is the goal, make sure resistance training is part of your routine. Lifting weights helps: ✔ Boost your metabolism ✔ Support long-term fat loss ✔ Strengthen joints and bones ✔ Improve how you move and feel every day Don’t just chase the sweat—train with intention. This year, build a body that works for you. #FatLossTips #StrengthOverScale #LiftingForLongevity #MetabolismBoost #HealthIn2025

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Want to know how to create your own workout routine to gain muscle and lose belly fat at the same time? 🔥 FREE 6 Week Shred: https://GravityTransformation.com 📲 Fat Loss Calculator: http://bit.ly/2MhA3Ik Hey guys in today's video I want to go over how you should construct an ultimate workout routine to build muscle and burn fat at the same time. So real quick before we start a couple things that you should know right off the bat is one you can't burn specifically belly fat. I've said this a million times. To lose belly fat you're going to have to burn fat away from your whole body. As it comes off your whole body it'll come off your belly as well but there's no way to Target fat burn specifically from the belly or any other specific area. Another thing you should know is that once you've been working out for a substantial amount of time and once you've already put a decent amount of muscle mass on it's going to be very hard to add muscle while burning fat at the same time. After your body has already adapted to resistance training if you want to add muscle you're going to have to create a calorie Surplus. On the other hand anytime that you want to burn fat you have to create a calorie deficit. There is however an exception to this rule. If your a beginner or you haven't consistently exercised for a year or more or you stopped weight training and are now looking to get back into it there is potentially a good chance for you to burn fat and build muscle at the same time. To accomplish this goal it's very important that you structure your workout and you're eating accordingly. A traditional weight training plan with moderate to long breaks between sets is not going to help you burn very much fat at all during a workout. On the other hand a cardio-based workout will not help you build muscle mass and without resistance training, cardio alone can even make you lose some muscle mass. So when creating a workout that's supposed to help us burn fat and build muscle at the same time we have to come up with a routine that incorporates a little bit of both. Now one way to do this would be to do a weight training workout and then immediately follow it up with a cardio workout however this is definitely not the most effective way to go about it mostly because it takes so much longer to accomplish what can be done in much less time. After all I'm assuming the whole reason why you want to build muscle and burn fat at the same time is because you want the results faster. Which could be a problem in itself but the goal of this video isn't to change your mindset it's to provide the most effective muscle building and fat burning workout in the shortest amount of time possible so I'm not going to preach about the importance of patience in this process. So there are a couple principles that we want to follow 2 come up with most effective workout for burning fat and building muscle fast at the same time. Number one you want to perform pretty much only compound exercises that require you to use multiple joints and multiple muscle groups. An example of a compound multi joint exercise that's great for fat loss and building muscle is a barbell clean and press. In this exercise we're using a ton of different joints and muscle groups in the body at the same time. What that's going to do is 1 you're going to be able to work on a lot of the muscles that you're trying to build at the same time. And 2 because of the amount of muscles and joints involved in the movement as long as you pick an appropriately challenging weight your heart rate, your breathing, and the calories that you burn from just one exercise will all shoot up. Compare this to a regular bicep curl. With a regular bicep curl you're only working on the elbow joint and using a very small bicep muscle. That's not going to burn very many calories and it's not going to Target very many muscles in a short time frame. Even a compound exercise like bench press won't burn anywhere near the amount of calories as any standing multi joint Olympic type of lift. That's not me saying that you shouldn't do bench press it's still a great compound exercise that you should include in your routine when trying to burn fat and build muscle butt I'm just using it to demonstrate a point that generally speaking the more joints and muscles that you recruit in a lift the more calories you'll be burning during that movement. So we want to shoot for compound exercises and we want to get as many joints involved in the movement especially if you're low on time. Another principle you should follow to make your workout routine burn fat and build muscle at the same time is PHA 🔥 FREE 6 Week Shred: https://GravityTransformation.com

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This is our first video regarding weight loss. The chain of videos following will end with a video discussing weightloss comprehensively. That video will be a fusion of the basic principles, which we'll discuss in videose like these. - Hello guys! Welcome to our very first video regarding weight loss from the belly (and ofcourse overall the body). I’m your med student spokesman and I will guide you through this video in which we will talk about the very basics of losing weight. This video is made in such a way everyone should be able to understand. So if you weren’t that good at biology in highschool, don’t worry! We will take tiny steps, one by one. But first things first. When we talk about losing weight it’s extremely important to understand how to actually gain weight so we can interrupt this process. The first type of nutrition we’ll take a look at is mainly responsible for gaining weight so rapidly: we will take a look at carbohydrates, especially at the sugars! To start: sugar is a very global word. It would be wrong to say sugar is one “thing”. Oh by the way, from now on we’ll call “things” molecules. So sugar is not one simple molecule, in fact there’s a variation in molecules when we talk about sugar. Glucose for example is a sugar-molecule, but fructose is also a sugar molecule and then there’s also lactose. We can distinguish various types of sugars by their molecule structures. As you can see, fructose and glucose have just one ring in their molecules. These molecules we call monosaccharides (mono means one). Then there’s lactose, which seems to have 2 rings. These kind of molecules we call disaccharides (di means two). So let’s make this precious information clear in one drawing: we’ve got carbohydrates, which can be divided into simple and complex carbohydrates. The simple carbohydrates are a synonym for sugars, which we can divide again in monosaccharides and disaccharides. Foods containing simple carbohydrates (sugars) are mainly all forms of junk food, soda, ice cream, all forms of processed sugars, bread and processed cereal (sorry ladies, especially the chocolate ones). Fruits also contain simple carbohydrates, but aren’t as bad as the others since they’re high in fibers and contain fructose, which is a bad sugar, but not as bad as glucose. Then we have complex carbohydrates, the non-sugars. These carbohydrates are divided in oligosaccharides (oligo is greek for few, so oligosaccharides would mean a few saccharides in a chain) and polysaccharides (poly means ‘a lot’, so a lot of saccharides in one big chain). Foods high in complex carbohydrates are mainly oat’s , brown rice, sweet potatoes, vegetables, fruits, whole wheat bread and whole wheat pasta. Interesting to be aware of is the fact polysaccharides can be dissimilated (meaning cut down) to monosaccharides. Each monosaccharide is a glucose molecule. These glucose molecules are being absorbed by our small intestines and enter our bloodstream where it will circulate through our body. Since having too much glucose in our blood is dangerous, our body will either use it as an energy source immediately or store it as glycogen or fat. Insulin plays a big role in this process. we will discuss this process comprehensively later. Fibers are a special kind of complex carbohydrates since our bodies usually can’t process them. There are a few fibers which can be processed though, but even when processed they deliver just very few energy in the form of glucose (2 kcals per gram, meaning almost none). Fibers slow the absorption of other glucose molecules down. The reason for that is fibers become a gel like paste in our bodies which holds the nutrients from massively getting processed by enzymes ( which are scissor like molecules which divide the saccharides into glucose). The procession to glucose will happen eventually, but very gradually. This way fiber prevents the blood from absorbing all the glucose at once. This is essential when you plan to lose weight. Why? That’s something we’ll talk about later. But for now: Congratulations! You officially know what carbohydrates are! This means we can head to the next video which will be all about fats and fat storage! But first: make sure you own this information. See it as your homework which needs to be done in order to achieve your ultimate goal: losing weight. If you have any questions, feel free to comment down below or mail us on: [email protected] .Oh, before I forget: like and subscribe if you learned from the content. Become part of our community by subscribing! Thank you. - Music: Willfree - Forever Wild [UC4U Release] Contact us: [email protected]

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Kristen Harvey, Owner of Scenic City Boot Camp takes you through the second Strength Workout in the Rapid Fat Loss kit. For more information, tips, tricks, or to hear from some of our happy clients, go to www.ScenicCityBootCamp.com