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If you want to reach your fitness and health goals understanding the following, is amongst the most important things you should be doing.👇👇

The main factor affecting how much weight you lose is your DIET, and specifically your calorie intake.

Eating fewer calories is much easier than burning them off.

You can achieve a 500-calorie deficit by making a few easy dietary changes.

But to burn around 500 calories doing cardio you'd need to be working hard in the gym with vigorous exercise for 30-45 mins
(depending on factors like intensity, type of exercise and your bodyweight). PLUS you will most likely end up feeling super hungry from all that work.

For the majority of people, it's just not possible if you're already short on time, or if you have a physical demanding job and then on top of that has to do strength training AND cardio.

Focus on making the adjustments for your diet and still be able to eat plenty of food.

NOW.
The most significant factor affecting THE TYPE of weight loss (being mainly fat loss and not losing muscle in the process) is strength training.🏋🏼‍♂️

Although it helps you gain muscle especially for novice trainees, strength training's most important role in a deficit is to help you KEEP muscle along with adequate daily intake of protein.

Understanding this is essential if you want outcomes that last!

It's not 30% exercise and 70% diet.
It's not 50% exercise and 50% diet.

It's 100% nutrition AND exercise, as each has a unique impact on your outcomes.

You got this mate 💪🏻

Breaking old habits is not going to happen overnight…

It takes time.
It takes repetition.
It takes conscious effort.
And most importantly 👇🏻
It takes some forgiveness and kindness with yourself.

When you have a “bad day” and you don’t do what you said you would do, acknowledge it do NOT throw everything you’re working towards down the drain!

Brush yourself off.
Learn from it.
Pick yourself back up and practice the new good habit again tomorrow.

You got this!! 🚀

🎉 Happy New Year to you all 🎉
I truly hope that you will have an amazing 2023 and that you’re focused on exactly what you’d like to see happen the next year! #2023