Intermittent fasting is a reliable strategy for losing weight. Having a set time where you start and finish eating is a great way to reduce snacking and keeping you focused in a regiment. However, there have been additional claims that have been made about intermittent fasting that we will address below.

➡️ IF does help you lose weight, but only if you are in a caloric deficit. As an example, if both groups were in caloric deficit of 500 calories each day for an extended period of time they would both lose the same amount of weight

➡️ IF is perfectly healthy losing weight has a lot of health benefits, like lowering triglycerides, improve cholesterol and blood pressure. Weight loss in general has these benefits, using IF has no additional benefits to do so.

➡️ IF help increase muscle mass, of the 3 claims this is the most bogos, IF does not increase muscle mass, but IF may actually cause more muscle mass to be lost. Think about it, if you want to time protein throughout the day decreasing the windows that you are eating means decreasing the frequency of protein throughout the day.

#intermittentfasting #reducesnacking #healthyfood #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #healthyeats #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

Life is hard enough without bulgarian split squats, I’m kidding but seriously this is a very difficult movement pattern to learn. Standing upright on a single leg can be very difficult for people when they are new to training. Eventually I believe it’s a necessity but there are easier way to learn the movement pattern.

Enter single leg leg press, I don’t believe this is an exact replication of bulgarian split squats but there is enough similarity to start with for beginners. Eventually I would still like to see a client transition over into a traditional bulgarian split squat for functional training purposes. This Single leg press always has merit for hypertrophy.

#splitsquat #legday #hypertrophy #legworkout #muscles #workoutvideos #workoutvids #fitnesstips #fitnesstrainer #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam #nycfitness

5 supplements I take every single day. Just because I take them doesn’t mean you should take them.

1️⃣ Creatine for lean muscle mass, strength, and power

2️⃣Beta-alanine for endurance

3️⃣Omega-3s because I care about my cholesterol

4️⃣Vitamin D3 because I am deficient, and vitamin K to help absorb the D3

5️⃣DHEA because my labs showed I was deficient

#supplements #supplement #dietarysupplement #supplementsmarter #supplementsthatwork #fitnesstips #fitnesstip #fitness #bodybuilding #muscle #training #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

@traderjoes has the best chicken sausages in the game 🐔 Clients are constantly struggling with healthy breakfast options, especially when they include protein.All of the Trader Joe’s sausages pass the test (10g protein per 100 calories) or are right there. Not only that, they taste f***ing delicious and they’re made with no artificial preservatives. Yes they’re technically processed meat because they use salt/oil/sugar to package them, but you try f***ing eating egg whites for breakfast every morning. It’s a great alternative from time to time.

#traderjoes #traderjoesfinds #traderjoeslist #traderjoeshaul #protein #highprotein #highproteinbreakfast #highproteinmeals #protein #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam

A wedge beneath your heels could be the missing link between you and the perfect squat 🔗 Deadass, elevating your heels will improve your ankle mobility and potentially allow you to get full range with your squats. This is why everyone and their mother has been using a wedge lately in their Instagram videos.

#squat #squats #deepsquat #squatsfordays #mobility #anklemobility #legday #legworkout #muscles #workoutvideos #workoutvids #fitnesstips #fitnesstrainer #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam #nycfitness

What’s the big deal about brown rice vs. white rice? 🍚 Well surprise MFers, it’s fiber. You constantly hear me talking about fiber, and that’s because it drives down triglycerides and improves cholesterol and blood pressure. One serving of brown rice has 12% of the fiber you need for the day whereas white rice has 4%.

The reality is making decisions like this throughout the day is going to make a significant difference in your diet. You want to actively search for fiber. It’s going to keep you feeling full. And again, as an adult, we care about our health.

#rice #brownrice #whiterice #fiber #highfiber #healthylifestyle #healthyliving #healthyeating #healthyeatinghabits #healthyeatingtips #trackingmacros #macrocounting #caloriedeficit #caloriecounting #caloriesincaloriesout #weightloss #weightlosstips #performancecoach #personaltrainer #nyctrainer #nycfitnesstrainer #nycfitfam