Tony ☕️

I’m going to crumbl, who wants something? Fun video, but unfortunately not how your metabolism works (not even close 🙃) Because you actually burn most of your calories in places that AREN’T working out A better example for what it would take to burn off a crumbl cookie: Getting 8 hours of sleep 😴 Playing video games for a few hours 🎮 Hitting a 10k step goal for the day 🚶🏽‍♂️ Get the point? The goal of exercise is not to burn calories But to help build up your metabolism as a whole Because although weight loss does come down to calories in vs. calories out… There are other ways to increase how many calories you’re burning throughout the day Hope this helps 🤘🏽 #fittkok #GymTok #cardio #Running #Fitness

🚮 Junk volume What is it? Junk volume is any training you do that takes up time and effort, but has no benefit when it comes to building muscle strength/size 💪🏼❌ And that can be measured in two main ways: 1. Sets per workout (on a single muscle group) 2. Sets per week (on a single muscle group) (How many sets you do is also referred to as training *volume*) And when we look at the research, there does look to be a ceiling for how much volume you can do before it turns to… junk🚮 i.e. more is better, until it’s not 📈☹️ James Krieger did an excellent research review training volume (link below) And found that on average, after participants performed 6-8 hard sets on a single muscle in one workout, progress started to taper off… Meaning any sets done past 6-8 looked to have no more added benefit when it came to strength/size Now of course, there is a TON of nuance here Like how when looking at the results, there were still individuals who made more progress by doing up to 12 sets per day (6-8 was just the average) Or how these results might change if we observed different individual muscle groups, like ones that typically respond better to higher training volumes (i.e. glutes, delts, etc.) The lesson here, is that pounding a single muscle into the ground with 10-20 sets in a single workout… Probably isn’t the best way to do it And spreading that volume out over 3-4 workouts like in an upper/lower body split, or even a full-body split might yield better results when it comes to building strength/size (especially for intermediate-advanced lifters) *And last side note*: All of these volume recs were for natural athletes, PEDs allow for much higher daily/weekly volume FULL PAPER: https://weightology.net/the-members-area/evidence-based-guides/set-volume-for-muscle-size-the-ultimate-evidence-based-bible/#Schoenfeld #FitTok #gym #GymTok #Fitness

Some people’s passion is art 🖼️ For some it’s philanthropy 🧎‍➡️ Mine is creatine 🚀💪🏼 Every question you’ve probably ever had about creatine condensed into just one minute Does creatine make myricals of health happen? No No supplement does But it can definietly help in a LOT of different goals For weight loss and toning For gaining muscle and getting stronger And a whole lot more Studies mentioned in video: Creatine + Depression 🙂 PMID: 22864465 PMID: 21831448 PMID: 17988366 Creatine + Heart Health🫀 PMID: 9597411 PMID: 15467102 PMID: 16248471 Creatine + Cognition 🧠 PMID: 16416332 PMID: 1198588 PMID: 17185404 PMID: 17046034 PMID: 16416332 #creatine #FitTok #GymTok #Fitness #health

A calorie deficit doesn’t just mean eat less food… Let me explain The two routes I usually see people go when they set up a deficit are either: 1. Cut calories 2. Or exercise more And that’s it…👨🏽‍🦯 But when you look at your entire lifestyle and habits, you could be leaving a LOT on the table. Here’s an example: 🚶🏼‍♀️Let’s add a 15-minute walk after each meal, and use a standing desk for half of your work day instead of just sitting +400 calories burned through NEAT 🐣🥩 Then let’s take your low protein diet and make it a high protein diet +100 calories burned through TEF 😴💤 After that, we can work on managing your stress and sleeping better Potentially up to +100-200 more calories per day over time by adjusting BMR 💪🏽🏋🏽‍♂️ And finally, let’s dedicate the next few months to putting on some serious lean muscle mass +100-200 calories burned daily increasing BMR 💥 BOOM 💥 Without spending another minute in the gym you just increased your metabolic rate by: 🔥 +700-900 calories per day Now, of course, all of these changes take TIME, and the actual calorie burn will vary greatly from person to person. This is just to paint you a picture of the parts of your life you might be missing when setting up a calorie deficit #caloriedeficit #Fitness #gym #workout #skinnyfat

How do you “fix” skinny-fat? “Skinny-fat” is confusing Because the more weight you try and lose… The worse the problem seems to get? But that’s usually because people are trying to solve the wrong problem💡 Skinny-fat doesn’t usually come from having *too much* body fat… It’s that there’s not enough lean muscle *underneath* that fat to give a leaner, more defined, tone look So if you keep increasing your cardio… And decreasing how much you eat… You’re only going to be moving further away from solving the right problem Instead focus on building lean muscle by lifting heavy weights 3-5x per week (no, it won’t make you bulky, I promise) And eating more of the right foods, especially when it comes to protein I have a free calorie and protein calculator in my bio if you want to find out an accurate estimate for where you should probably be👍🏽 But remember, every human body is different So the exact solution for you might need some tweaks, but this should get you going in the right direction And to be clear, there is NOTHING wrong with the way this looks, and how someone looks is neither good or bad, this video is just here to help people looking to change their physique when they are faced with this problem🫶🏽 #skinnyfat #cardio #FitTok #healthy #absworkout

Bloating 101 ➡️ No, that supplement some influencer sold you isn’t going to fix your bloating😓 (cough cough Bloom Greens… AG1… L-Glutamine…) Bloating is simply considered when you feel increased abdominal pressure, swelling, tightness, or fullness And it can come from a LOT of different places Like your diet or lifestyle causing: - Constipation or gas - Fluid retention - Or legitimate digestive disorders (IBS, Celiac Disease, etc.) If your bloating comes from legitmate digestive disorders… See a doctor If they don’t (which is more common), look at your diet and lifestyle 🌱🏃🏽‍♂️ These are usually the 3 best actions you can take to make the biggest difference Do them consistently for 30 days, and watch how much of your problem dissapears 🪄 *Note on fiber: Changing daily fiber intake too much and quickly can cause just as many problems Example: If you average 5-10g of fiber per day (not uncommon) And you all of the sudden jump to 35g+, you might see constipation, bloating, discomfort, or more It’s usaully best to slowly increase intake 5-10g every week or so to adjust #bloating #bloomnutrition #bloompartner #healthy#healthy (Lol not affiliated with blook nutrition, just hashtagged to poke them) Sources: Fiber Reccomendations: https://www.dietaryguidelines.gov/