Weight Loss VS Fat Loss

Everybody wanna lose weight, but what you should really want is to lose fat.

I’m gonna be brutally honest, losing weight is EASY. All you have to do is participate in a crash or starvation diet.

But what you really should do is lose fat. Losing fat has many more benefits than losing weight. An individual can lose weight and still look sloppy. In addition, you may lose the weight but not the weight you want. The weight you wanna keep is muscle weight and the one of course you wanna lose is fat weight.

Weight Loss

Aerobic exercise helps you burn off fat calories by making your muscles work harder than usual for limited periods of time. Strength training exercises, on the other hand, help you burn off fat by increasing your body's supply of muscle tissue. This works because muscle tissue burns through calories relatively quickly, and increasing the size of your muscles amplifies your body's calorie-burning capacity. Participation in either aerobics or strength training can lead to weight loss. However, muscle tissue is also quite heavy, and individuals who lose fat through strength training can potentially gain weight despite depleting their fat reserves. Strength training can lead to weight loss. However, muscle tissue is also quite heavy, and individuals who lose fat through strength training can potentially gain weight despite depleting their fat reserves.

Fat Loss

Each pound of fat on your body comprises roughly 3,500 calories of food energy. To lose this fat, you will need to burn off more calories than you consume in your daily diet. Normally, this goal is most easily achieved by making reductions in your calorie intake and increasing the amount of exercise you get each week. You can lower your calorie total by eating less food or choosing foods that contain fewer calories. You can increase your activity level by participating regularly in moderate forms of aerobic exercise, such as biking or brisk walking, or by participating regularly in strength training exercises such as weightlifting and body weight exercises or calisthenics. Strength training is KEY to obtaining fat loss.

PRAY FOR BOSTON

You want CAKE but it requires you not to eat CAKE!

         




So you want that "cake, cake, cake, cake, cake, cake, cake, cake, cake, cake, cake, cake, cake, cake, cake? If that's' your aim, you can just sit on the couch all day eating junk(like cake) and drinking soda. This is the easy way to attain that goal and be flabby and get an unwanted gut with the butt. #realrap

If you want a muscular gluteus maximus--not just a big one--I can recommend certain exercises.

First of all, tightening the butt means tightening the gluteus maximus the gluteus medius and the hamstrings. These muscle groups are called the "glutes" by trainers.

Quadruped hip extensions (or a bent-leg raise while on all-fours) target the gluteus maximus the best. This exercise really allows you to contract the muscles of the glutes. Here's how to do them properly:

1) Get on your hands and knees and keep the abs tight as you lift one leg up, knee at a 90-degree angle throughout the movement. 

2) Lift your leg until the bottom of your foot faces the ceiling and your hip, thigh and knee are all in alignment and parallel to the floor. 
Don't arch your back and keep your neck straight. 

3) Lower your foot back down and repeat for all reps before switching sides.

4) Add ankle weights for more intensity or hold a light dumbbell behind your knee. 

5) Perform 1 to 3 sets of 10 to 16 reps according to your fitness level and goals. 

A pictorial representation of this exercise can be found in the first site posted below.

Lunges came out on top in targeting the gluteus medius and, to a lesser extent, the gluteus maximus and the hamstrings. Instructions to perform this exercise can also be found at the same site.

The Fauntroy CAKE Challenge
Attempt with weights the same amount of your weight or more for MAXIMUM CAKE!

***If you're a member at a gym utilize the stairmaster or stepper machine every even day if its not a rest day for 20-30 minutes*** SM


Day 1-50 squats and lunges
Day 2-55 squats and lunges SM
Day 3-60 squats and lunges
Day 4-Rest
Day 5-70 squats and lunges 
Day 6-75 squats and lunges SM
Day 7-80 squats and lunges
Day 8-Rest 
Day 9-100 squats and lunges
Day 10-105 squats and lunges SM
Day 11-110 squats and lunges
Day 12-Rest 
Day 13-130 squats and lunges
Day 14-135 squats and lunges SM
Day 15- 140 squats and lunges
Day 16-Rest 
Day 17-150 squats and lunges
Day 18- 155 squats and lunges SM
Day 19- 160 squats and lunges
Day 20-Rest 
Day 21- 180 squats and lunges
Day 22- 185 squats and lunges SM
Day 23- 190 squats and lunges
Day 24-Rest 
Day 25- 220 squats and lunges
Day 26- 225 squats and lunges SM
Day 27- 230 squats and lunges
Day 28-Rest 
Day 29- 240 squats and lunges
Day 30- 250 squats and lunges SM

Don't be afraid ladies

                             



As other people have mentioned, I'm not sure why so many women are afraid of lifting weights. As long as you aren't lifting to heavy  there's no risk of injury or ending up looking like SHE-MAN.

Cardio only burns fat and doesn't promote muscle growth. You need muscle growth in order to be toned and lean to PUSH OUT the fat. So that means lift weights ladies. High reps with lift to moderate weight.

Also weight lifting burns as much and sometimes more calories as cardio. Not to mention that the more lean muscle you have the faster your metabolism. Don't forget you also need to combine any workout program with a good diet plan if you want to shed those extra pounds.

Also with weight lifting it allows you to eat more. BUT HOLD UP.... That doesn't mean eat anything or everything.... STILL consume foods with nutritional value.


In order to see significant change ladies, weight lifting will get you there faster and you'll look much better.

Only weightlifting: Bulky
Only cardio: slim but not tone and lose tight/firm body
Weight Lifting and Cardio: New muscle and you lose fat faster

Remember foods with nutritional value your body identifies as something that can be used and beneficial towards your body. Yet foods that doesn't have nutritional value your body will immediately identify as fat and that is NO BUENO!!

KEEP CALM PEOPLE

WHY DRINK A GALLON OF WATER A DAY?

             WHY DRINK A GALLON OF WATER A DAY?

Water plays a significant part within fitness, not only in keeping one hydrated but also in the proper functioning of you increasing your metabolism, keeping your skin beautifull(yes, I said it with 2 L's) and helping you lose pounds.

So if you're tryna loose those pounds or flush out the fat, then DRINK UP!!

The benefits of doing squats

Summer is approaching us very soon, and if if you want to get fit fast YOU MUST INCORPORATE SQUATS

Squat exercises are great for a total lower body workout. They effectively work most of the major muscle groups of the butt, hips and thighs. Squats are also a versatile exercise They can be done in almost any location, with or without the use of weights or equipment.

           THE BENEFITS OF SQUATS

Lifts the Booty

Doing squats gives the butt a powerful workout, helping to tighten and lift the butt. To increase this effect, give your butt an extra squeeze when returning to a standing position

Tones the Legs

Squat exercises engage the quadriceps, hamstrings and calf muscles, which  tone and strengthen the legs. 

.Strengthens the Stomach

Squats engage the core muscles of the body. Stomach and back muscles are needed to keep balance during the movement. The result is a tighter, flatter abdomen and a stronger lower back.  Make a mindful effort to hold in your stomach muscles while squatting down to increase the overall result people.

More Flexibility

Doing squats increases flexibility. All muscle parts of your legs are used to perform a SQUAT. Meaning: All muscles will be effected during the exercise. Be sure to have proper form to avoid injury. If you feel any pain in those particular areas, stop doing the exercises until the pain is gone. REMEMBER SAFETY FIRST!!!!

Upper Body Workout

Adding weights to a squat routine engages the muscles of your upper body, giving you a full body workout in one exercise. SO DO THE SQUAT AND STOP COMPLAINING. SSSSHHHEEESSSHHH!!!!! You can do this with a barbell, dumbbells or a weight vest When adding weights to your routine, start with lighter ones and build as your strength increases.

Welcome and thank you for following

Greetings All

This is my fitness blog. Many of those who follow me on Instagram, Twitter, and Facebook are cognizant that I provide fitness advice/tips, motivational tips, and share my personal training.

The purpose of this blog is to provide a more detailed description of what actually works when trying to maintain or achieve a fitness goal.

**Note currently I am not in the best of shape but I will be very soon. My purpose is to motivate you guys to do the same as well. You can do anything if you out your mind to it, and be dedicated. **