AweAesthetics

Ahh, the good ol’ calories in vs calories out debate - we are (still) in the middle of this verbal fight
You would have thought the matter would be settled by now, right?

“All calories are not created equal”, or “A calorie is not just a calorie”, some people misleadingly state, and then I think “Come on mate!” 🤦🏼‍♂️
Both statements are wrong, because calories are units of energy, and the difference lies in the sources of calories and their effect on the body and energy expenditure - and since I have to make it rhyme, I’ll end this sentence with “Great”

Knowing this makes it easier not to fall for the latest fad diet,
That’s quite a relief, now you can pick a healthy way of eating that suits you, take what you know about macros and calories, and apply it

Is there a magic pill for losing weight? There isn’t such a thing either
Hopefully the people believing that will one day become wiser

So if you ever hear someone state that calories in vs calories out doesn’t work for losing weight
Then just relax, remember this poem and smile, knowing that it’s a misstatement and that you won’t take the bait

It has been a while since I have posted on here!
So I have provided you with a poem I made about training, nutrition and being healthy - enjoy! 💪🏻😉🏋🏼‍♂️

Training will help improve and sustain your health
You might even say that health is wealth

Find a way to make moving your body enjoyable and fun
This will increase the likelihood of you getting the workout done

But to improve your health and physique
Besides training, you also need quality nutrition, low stress and proper sleep

Be careful of falling for the latest fad diet
Find YOUR best way of healthy eating, as this will make you more compliant

Now go work out and train hard
While keeping in mind to also train smart

This might lead to muscle gaining
And it’s one of the things I love about training

The laws of thermodynamics. 🏋🏼‍♂️🍓🏃🏼‍♂️🥦

I bet you’ve heard that if you eat low fat you’ll lose weight.. if you eat low carb you’ll lose weight.. if you fast you’ll lose weight.. if you cut out all junk food and sugar you’ll lose weight, etc.

You can lose weight with all of these different methods - and you can also gain weight. It all comes down to calories in vs. calories out. 🍽🥑

The above tactics can certainly help you lose fat, but what you really need to focus on is these things when you’re trying to lose weight:
🥑 Eat at a calorie deficit.
🥥 Choose a certain way of eating that YOU can sustain forever - whether that is a balanced diet (balance between protein, fat and carbs), fasting, low carb, low fat, etc. You have to be able to sustain it and LIKE what you’re eating.
🥑 Don’t be manipulated by fad diets. Stick to what works for YOU while also paying attention to what science and research say.
🥥 Don’t think that there is a magic pill to weight loss or some kind of secret. It’s pretty simple, but that doesn’t necessarily make it easy.
🥑 Have patience. Faster fat loss is not always better.
🥥 Enjoy the process and the small wins and small progressions towards your goal. It’s never a good idea to postpone hapiness.

I really hope that this cleared up some things regarding weight/fat loss! These are key principles for loving they way you eat while looking the way you want.

Knuckle bump 🤜🏻🤛🏻 for a great diet that you enjoy and make you able to reach your goal(s).

Diversity of nutrients and colours. 🥗

Big salads can make you full, provide a lot of fiber, can be a source of great diversity and variety, can be made in many different ways and provide a lot of nutrients that your body needs. 😋

So as you can see, salads are great in many ways, and there is a salad out there for everyone, you just have to find yours. 😉😂

The keys to achieving and/or sustaining the body you want is being satisfied and full after your meal(s) and not feel deprived of anything. If you can feel like that, sustaining a certain way of eating becomes a lot easier and also enjoyful and a pleasure. 😋

Low calorie foods, like vegetables, make you able to eat a lot and become full without consuming a lot of calories. 💪🏻

Did some leg flexing this past weekend after 10 minutes of high intensity cardio on the bike. 🦵🏻 I was very sore that day from my leg workout I had the day before, so it hurt a little extra to ride on the bike. 😅 But that just trains your mental toughness. 😉

I have already trained my legs two times this week and are going out for a run later today. I have also spent more time on the bike recently, choosing the bike when I’m commuting to get some extra cardio in. Those lung-gains are important! 🏃🏼‍♂️🚴🏼‍♂️ Biking also gives you a great pump in the quads. 😉

What forms of cardio are your favourites? 🏊🏻‍♂️ Getting in both your cardiovascular training AND strength training is crucial, as they both yield benefits for your health, performance and aesthetics, and pushing yourself physically is also a great way to harden your mind and make it stronger and more perservering. 🧠

Smoked mackeral on top of some bread with a little bit of whole, organic butter. 😋🐟

Organic butter contains more omega 3 fatty acids, therefore I choose to use that. 👍🏻
The mackeral provides me with even more omega 3’s and is one of the fish that contains the most of these fatty acids. Therefore it is a good choice when you are looking for fatty fish to consume (plus it just tastes amazing)! 🤤

As mentioned in my previous post, the omega 3’s EPA and DHA come mainly from animal sources, and of course it’s those you’ll find in mackeral as well.

When you know what nutrients that are found in different foods, it’s easier to know what to pick to get what your body require. It also makes it easier to not get mislead by some of the myths that still exists in the health and fitness industry, because then you are more qualified to sort out fact from fiction and are less likely to waste time and money on useless supplements and nonsense advice.

Have an amazing weekend with a lot of activity and healthy eating. 😈🥗

Skyr with walnuts and dark chocolate. 😋🍫

Healthy and very tasty! Walnuts is the nut with the highest amount of omega 3 fatty acids, which makes it a great choice, because it’s very important to get enough of those. 🥑

The type of omega 3 that is found in walnuts is called ALA. That’s the form that is mostly found in plant foods. The omega 3 found in animal products are EPA and DHA, and those are more easily absorbed by humans. Therefore it’s easier to reach optimal amounts of omega 3 fatty acids in your diet from animal sources, but that doesn’t mean you shouldn’t include plant foods high in omega 3’s such as walnuts, avocados, flaxseed, chia seeds, walnut/avocado/flaxseed oil etc., because it all adds up. 💪🏻

The dark chocolate is added because of the high amounts of antioxidants and the delicious taste. 😉😋

Home training can be just as effective! 💪🏻

Just because the gyms are closed it doesn’t mean you can’t have great workouts and not build any muscle at home or another place. It’s all about providing enough stimulus to your muscles and then eating and recovering. 🍳😴

You can argue that it will be easier to get that stimulus in the gym, where you have a lot of equipment and many different options for exercise variation. At home you might have fewer options and have to get a little more creative, but so what? Muscle can and will still be built. 😄

If you end up doing sets with high reps at home, don’t be discouraged either. Studies show that rep ranges between 15-30 reps per set can build as much muscle as lower rep ranges, provided that volume is equated, and you would have to take those sets close to failure. 🏋🏼‍♂️

Go have some great home workouts and challenge yourself! 😈

Eat the colors of the rainbow! 🥗😋

A simple and easy thing to go by and remember whenever you are doubting if you are getting all the nutrients you need, or if you just need inspiration, is to eat vegetables from all the colors of the rainbow. 🌈

This will go a very long way in ensuring that you get a wide spectrum of vitamins, minerals and antioxidants. 🍇🥑

On top of that it makes your salads (or how you like to eat your fruit and vegetables) and lot more exciting and tasty. 🥳

One thing to make sure also to include, which isn’t on this picture, is white fruits and vegetables like cauliflower, onions, coconut, etc.). 🥥

I had all of the things on the picture in my salad yesterday (except the strawberries, I ate those on top of some skyr), and the whole thing weighed around 1850 grams, enough to fill me up nicely. 🤤

Hey! Sorry for not posting for a long time!

Now I’m back, and I’ve made a YouTube video about calories in vs. calories out. Check it out and let me know your thoughts on the subject. 🥬

Hope you are all well during these corona-times, and that you’re making gains at home! 💪🏻

I’m sore from yesterday’s home workout, so it’s definitely possible to get a great stimulus and make gains from home. 😎 Use this time as an opportunity to experiment and try new movements, exercises, workouts and so on. 👏🏻

Calories In Vs. Calories Out - Does It Matter? Visit my website to get AweAesthetics coaching and sportswear: http://www.aweaesthetics.com My other social media accounts: Instagram: https://www.instagram....

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