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Hi guys! Today, I’m bringing you into my fitness routine, sharing my weightlifting workout, high-protein meals, and the nutrition that helped me lose 45lbs after having my son. Strength training has become such an important part of my routine, and I typically lift 2-3 times a week with my trainer, Elise. I’ll take you through my morning routine, my go-to protein-packed breakfast, a full strength training session, and my post-workout shake. I hope this video inspires you in some way for your own fitness routines and if you want to try the workout yourself it's all detailed below! What You’ll See in This Video: đŸ’Ș Weightlifting Full Body Workout Breakdown đŸ„š My Go-To High-Protein Breakfast (30g protein to start the day!) đŸ‹ïž How I Train for Strength & Performance 👟 My Favorite NOBULL Sneakers that Improve My Gym Performance 📉 45lb Weight Loss—My Journey From Start to Finish 📌 What I’m Wearing & Using in This Video: NOBULL Training Shoes – To improve my lifts: https://bit.ly/4h8V86n My Favorite Gym Gear: www.nobullproject.com/emily for an exclusive 30% off discount My High-Protein Breakfast: Grady’s Vanilla Cold Brew 3 Scrambled Eggs 2 Chicken Sausages + pre workout BCAA's My Strength Training Workout: đŸ”„ Back Squat – 3 sets + 1 warm-up set đŸ”„ Rows & Bird Dog – 3 sets, 10-12 reps (super set) đŸ”„ Landmine Press (10-12 reps) & Reverse Lunge (8 reps each leg) – 3 sets (super set) đŸ”„ Kneeling Bicep Curl, Kettlebell Swings (15 reps), Gorilla Rows (8-10 reps each side), Squat Press (15 reps) – 3 sets (super set) đŸ”„ Incline Chest Press (10 reps) & Hip Bridge (12 reps with pause & hold) – 3 sets (super set) Post-Workout Shake: đŸ„€ 1 cup unsweetened almond milk đŸ„€ Spinach đŸ„€ PB2 đŸ„€ Ascent Chocolate Protein đŸ„€ Momentous Creatine đŸ„€ œ frozen banana 💬 Let me know in the comments what workouts or fitness content you’d love to see next! Subscribe to my newsletter: https://emilydidonato.myflodesk.com/signup Follow me on Tiktok: https://www.tiktok.com/@didonatoemily... Follow me on IG: https://www.instagram.com/emilydidonato/

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#cinnamontea #weightloss #easyweightloss #healthydrink #lossbellyfat hello friends😊 In this video, I have given you #cinnamontea which is a super easy weight loss drink for all the weight watchers here.#cinnamon the Best spice for weight loss .The polyphenols present in it proven to reduce fat super fastly from ur body when taken in empty stomach twice a day ,morning and at the bedtime. Here honey must be added once the #cinnamontea is warm and not hot.you can also use cinnamon powder for this,if using tat 1/2tspn of cinnamon powder is enough to use. please do try this weight loss drink and see the best results soon. happy cooking😊 please subscribe my channel moonlight foodz for more such healthy weight loss recipes👍

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The term ‘fat burning’ often gets thrown around & people assume it is the same thing as fat loss, it is NOT. Fat burning or fat oxidation (scientific term) are part of the process of losing body fat. You see, fat is stored in adipose tissue mostly as triacylglycerides. These stored TAGs must undergo lipolysis where the glycerol molecule & 3 fatty acid tails are cleaved from each other & released. Then those free fatty acids can undergo a process called beta-oxidation (I’m skipping over quite a few steps here to keep it simple) where the fats are oxidized. But fat burning does not occur in isolation. Fats are constantly being released from adipose tissue & burned but fats are also simultaneously being stored in adipose tissue. The simple equation looks something like this: Fat Balance = Rate of Fat Storage - Rate of Fat Burning So if Fat Storage more than Fat Burning, body fat is gained If Fat Storage is less than Fat Burning, body fat is lost If Fat Storage = Fat Burning, there is no change in body fat Low carb diets often claim superiority over other diets because they cause a large increase in fat burning. That is true, but it only tells one side of the story. You see, less than 2% of dietary carbohydrate is stored as body fat, & over 98% of fat stored in body fat originates as dietary fat (PMID: 8675642). Since carbs don’t have a storage form, they must be preferentially burned, which reduces fat burning So on a high carb, low fat diet, you don’t burn much fat, but you also don’t store much fat On a low carb, high fat diet, you burn a lot of fat but you also store a lot of fat. What determines overall fat loss or gain will be energy balance, how many calories you consume vs. how many you expend. This is why diets equal in calories & protein, but vary in carb & fat amounts produce equal fat loss in research studies (PMID: 28193517) Get my research review REPS: biolayne.com/REPS Get my new nutrition coaching app, Carbon Diet Coach: http://onelink.to/9h4d62 My research based supplements: http://www.outworknutrition.com Get my books on how to lose fat: http://www.biolaynestore.com Take my online course "The Science of Nutrition": https://chfi.click/laynenorton_online Get Custom Workouts by me for $12.99/month: https://biolayne.com/workout-builder/ http://www.facebook.com/laynenorton http://www.twitter.com/biolayne http://www.instagram.com/biolayne

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My Journey to Embrace the 100 50 Method

Embarking on a weight loss journey is often filled with challenges, emotions, and discoveries about oneself. A few months ago, I found myself at a crossroads, feeling overwhelmed by my weight and the impact it had on my overall well-being. After years of trying various diets and exercise regimens with little to no success, I stumbled upon the 100 50 Method. This innovative approach to weight loss promised a structured yet flexible way to shed pounds without the stress often associated with dieting. It intrigued me, not just because of its logic but also due to the community of individuals who shared their success stories. I decided to dive in, and little did I know that I would soon become part of that community, shedding 30 pounds in just a few months.

The 100 50 Method revolves around understanding food portions, focusing on quality sources of nutrition, and incorporating regular physical activity. Initially, when I read about it, I was skeptical. The idea that I could lose weight by strictly adhering to a formula of consuming 100 units of nutritious food and adjusting my lifestyle by creating a deficit of 50 calories daily sounded overly simplistic. However, I realized that sometimes the best solutions are indeed the most straightforward ones. With the support of online forums and fellow dieters, I decided to take the plunge and commit to the program.

The first step for me was to learn more about the method. It encourages individuals to meticulously plan their meals while ensuring they do not exceed their daily caloric intake. The 100 units referred to a balance of macros—carbohydrates, proteins, and fats. The goal was to derive these units from wholesome foods devoid of processed ingredients. This meant I needed to experiment with my cooking, breaking free from fast-food convenience and learning to prepare balanced meals at home.

Another vital aspect was becoming more active in my daily life. While the method doesn’t impose a strict workout regime, it emphasizes movement—walking, yoga, light strength training, or any physical activity that you enjoy. I began looking for opportunities to increase my movement daily. Eventually, I noticed not just physical changes but also mental clarity and more positive outlooks driven by my commitment to this new lifestyle.

Understanding the 100 50 Ratio

The cornerstone of the 100 50 Method is its unique ratio designed to simplify weight loss. Concentrating on a 100:50 ratio creates a clear guideline for daily nutrition. This does not merely mean tracking calories; it’s more about creating a mindful eating approach. This ratio encourages balancing your intake of macronutrients while controlling portion sizes, which is pivotal in achieving sustainable weight loss.

Understanding what constitutes the wide variety of foods that can fit into these ‘units’ is essential. Lean proteins such as chicken, turkey, and legumes fall high on the nutritional value scale, while healthy fats from avocados, nuts, and olive oil are equally vital. Carbohydrates need to be chosen wisely, with whole grains and vegetables being the preferred options. This method isn’t overly restrictive and allows for some flexibility as you progress. You can adjust the proportions according to your hunger levels while staying aware of overall nutritional balance.

Furthermore, this process helps develop a healthy relationship with food, where it becomes less about deprivation and more about enjoyment and satisfaction. Mindful eating is stressed throughout the journey, allowing you time to appreciate your meals while instilling a sense of gratefulness for the nourishment you provide your body. This shift in mindset can often be the missing link for many people on a weight loss journey, leading to long-term changes.

Meal Planning for Success

Once I grasped the essence of the 100 50 Method, I realized that meal planning would be crucial. Spending a little time at the beginning of each week helped me prep and strategize meals, ensuring I stay on track. Things like creating a structured grocery list based on my meals significantly alleviated the stress of last-minute unhealthy choices. My approach involved checking my pantry and fridge, planning a week’s worth of lunches and dinners, and making snacks that were both nutritious and aligned with my 100:50 ratio.

For breakfast, I started incorporating smoothies packed with spinach, frozen fruits, and Greek yogurt, which I adjusted to meet my ratio goals. Lunches were often salads layered with lean proteins and dressed in wholesome vinaigrettes, adding variety to my plates. Dinners became opportunities to explore various cuisines by including spices and healthy fats—cooking became not just a necessity but a creative outlet. I frequently searched for and tried new recipes which kept my excitement and engagement high while ensuring I stayed committed.

Sometimes I would batch-cook meals, placing them in containers for quick access. This was particularly useful for busy weekdays where time was limited. Preparing healthy snacks, such as sliced vegetables with hummus or nuts, ensured that I could fight cravings effectively, keeping igniting my journey forward without harmful diversions. The meticulous planning rewarded me with only good eating habits, enhancing my results while leading to a greater understanding of the nutritional value of what I was consuming.

The Role of Exercise

The significance of physical activity cannot be understated in any weight loss journey, and integrating exercise into the 100 50 Method was an enlightening part of my transformation. Initially, I did not need excessive or strenuous workouts; instead, I focused on developing a sensible routine tailored to my interests. This included a combination of brisk walking, yoga, and occasional weight training sessions to maintain muscle while losing fat. The goal was to nurture an active lifestyle, differentiating it from adhering to an exhausting workout regimen.

I started incorporating at least 30 minutes of physical activity daily. Walking on a track near my home allowed me to enjoy the scenery while listening to podcasts that inspired healthy living. Furthermore, participating in group yoga sessions not only offered a physical challenge but also provided a supportive environment that kept me motivated. Regularly pushing my limits in small doses made a significant difference over time.

Beyond the structured activity, making conscious decisions to keep moving throughout my day became a habit. Taking stairs instead of elevators, walking during work breaks, or dancing in my living room made staying active enjoyable and part of my daily life. Fostering this connection with movement contributed to overall well-being—it empowered me to feel accomplished, confident, and ultimately an essential part of the entire weight loss journey.

The Support System and Mental Shifts

Each weight loss journey requires fortitude and, more importantly, support. During my quest with the 100 50 Method, I realized how crucial it was to surround myself with a network of fellow dieters and supportive friends. Engaging with online forums and social media groups allowed me to share progress, advice, and empowering experiences. This network helped keep my spirits high when it seemed like my progress plateaued.

Moreover, encouragement from friends and family played a considerable role. Their support validated my efforts, and together, we shared meals and workout challenges. Celebrating small accomplishments became a consistent part of the journey and helped me understand the importance of community in reaching collective goals. This was not merely a feat of personal determination but rather a communal experience that fostered collaboration towards better health.

The mental transformation was equally essential. As I progressed, I learned to embrace setbacks and saw them not as failures but as part of the growth process. This shift in perspective helped me build resilience, making it easier to navigate temptations and any cravings I encountered. By appreciating the journey rather than fixating only on the destination, I cultivated a more profound sense of fulfillment, which motivated me to keep pushing towards my goals.

Addressing Common Questions and Looking Forward

The journey of weight loss is layered with questions and considerations that often cross one’s mind. Many people inquire about the sustainability of the 100 50 Method, and while adhering to it definitely demands discipline at first, its freedom alongside the choices available makes it a lifestyle rather than a temporary solution. Once I found my rhythm, I could easily integrate my previous favorite foods into the 100:50 framework, facilitating joyful eating.

Another common concern is the potential for plateauing. Every individual’s body reacts differently, meaning that some may experience quick results initially, while others will take gradual steps. Having experienced both phases, I can attest that patience coupled with the understanding that this is a holistic journey pays off. It is crucial not to slack off during checkpoints but rather persistently embrace the program by consulting with communities or professionals for new strategies.

Moving forward, I remain dedicated to my new lifestyle while expanding my goals beyond the scale. Focusing on maintaining my mental health and physical fitness aligns with my growing identity as someone who cares for themselves. Adopting the mindset of continuous improvement, exploring new recipes, or even engaging in different fitness classes keeps the journey evolving. As I celebrate my 30-pound weight loss, the focus shifts towards holistic well-being that brings purpose and joy into daily life.

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Regal Keto Gummies are formulated with natural ingredients that have been clinically proven to help you lose weight. Each gummy is packed with powerful antioxidants and fat-burning ingredients that work together to help you shed those stubborn pounds. Not only do these gummies help you lose weight, but they also support overall health and wellness.

One of the key ingredients in Regal Keto Gummies is Garcinia Cambogia, a tropical fruit that is known for its weight loss properties. Garcinia Cambogia contains hydroxycitric acid (HCA), which has been shown to block the production of fat in the body and suppress appetite. This means you’ll feel full and satisfied after eating less, making it easier to stick to your weight loss goals.

In addition to Garcinia Cambogia, Regal Keto Gummies also contain green tea extract, which is a powerful antioxidant that helps boost metabolism and burn fat. Green tea extract is also known for its energy-boosting properties, so you’ll feel more energized and focused throughout the day. With Regal Keto Gummies, you’ll have the energy you need to power through your workouts and stay active.

How to Use Regal Keto Gummies

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It’s important to note that while Regal Keto Gummies are effective for weight loss, they are not a magic solution. It’s essential to maintain a healthy lifestyle and make smart food choices to support your weight loss journey. By using Regal Keto Gummies as a supplement to your healthy habits, you can achieve royal results and finally reach your weight loss goals.

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Benefits of Regal Keto Gummies

There are many benefits to using Regal Keto Gummies as part of your weight loss regimen. Not only will you experience increased energy levels and a boosted metabolism, but you’ll also enjoy suppressed appetite and reduced cravings. By taking these supplements, you’ll be able to stay on track with your weight loss goals and see results faster than ever before.

Another benefit of Regal Keto Gummies is their convenience. These supplements are easy to take on the go, so you can stay consistent with your regimen no matter where you are. Whether you’re at work, at the gym, or traveling, you can easily incorporate these gummies into your daily routine to support your weight loss efforts.

Customer Reviews of Regal Keto Gummies

Customers who have tried Regal Keto Gummies have been thrilled with the results. Many have reported significant weight loss and improved energy levels after incorporating these supplements into their daily routine. Customers also appreciate the natural ingredients used in the gummies, as they feel confident in the safety and effectiveness of the product.

One satisfied customer raved, “I’ve tried so many weight loss supplements in the past, but nothing has worked as well as Regal Keto Gummies. Not only have I lost weight, but I feel more energized and motivated to live a healthy lifestyle. I highly recommend these gummies to anyone looking to achieve their weight loss goals.” With reviews like these, it’s no wonder why Regal Keto Gummies are gaining popularity among those looking to slim down and improve their health.

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In conclusion, Regal Keto Gummies are a powerful and effective way to achieve royal results in your weight loss journey. With their potent blend of natural ingredients, these supplements can help you boost your metabolism, suppress your appetite, and increase your energy levels. By incorporating Regal Keto Gummies into your daily routine and combining them with a healthy diet and exercise, you can finally reach your weight loss goals and achieve the slim and toned body you’ve always wanted. Say goodbye to stubborn pounds and hello to a healthier, happier you with Regal Keto Gummies.

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