FREDY Meijer Health/strength

I’m easier to spot nowadays! 😇

IT’S TIME TO GET YOUR HANDS DIRTY!

Your future self will thank you 🙏🏻

BE MORE!

5 WAYS TO PROVE YOU’RE STILL MAKING PROGRESS!🔥

Most people ONLY focus on the scale! But the scale doesn’t tell the whole story!

It’s just a number! The scale does not measure self-worth.

Luckily we have some other tools that measure your progress!

5 to be exact.

1. Physical measurements 📏

We can use the scale, but also the girth measurements. Because it’s VERY common that people lose a few cm’s but nothing on the scale 🤷🏼‍♂️

2. Pictures

Nobody likes getting half naked and having their picture taken when they’re not looking at their best. While it’s not fun, it’s absolutely essential part of the assessment process! Without pictures you lose the ability to properly asses your progress and status.

3. Bio-feedback 💥

Your body is giving you signals ALL the time! Listen to those signals so you can adjust and reassess the situation when needed!

4. Nutrition Compliance 🥑🍎

Everyone CAN change their health and physique. But to lose fat requires a CALORIE DEFICIT.

That’s how all diets work. They make you eat less calories!
Pick an approach and stick to it!

5. Training Compliance

Compare your body to an engine of a car!
The bigger the engine the more fuel (calories) it burns!

Training should be about maintaining or gaining muscle mass. Not about burning calories. We can burn or save calories in so many other ways..

FOCUS ON THESE 3 FIRST:

1. Scale + Waistline circumference
2. Photos
3. Nutrition

CELEBRATE SMALL WINS PEOPLE!

Do you need a coach that keeps you accountable?

Send me a DM and let’s talk 👌

ELK PRODUCT HEEFT EEN “PRIJSKAARTJE “

Wil je afvallen dan moet je gaan sparen.

Als je weet dat je bij het eten van 2000 calorieën niet kan sparen, dan ga je dus ook niet afvallen.

Gemiddeld genomen is het slim om 20% van je dagelijkse calorieën (TDEE) budget te sparen.

400 x 7 = 3200 kcal = ~0,5kg afvallen per week.

Dit is puur vet. Je zou meer af kunnen vallen, maar vaak verlies je ook vocht, waardoor het een vertekend beeld hebt.

Zeker als je laag in koolhydraten gaat!

Mijn tip: Zorg dat je 3 dagen je Myfitnesspal bijhoudt om zo inzicht te krijgen wat je uitgeeft in calorieën.

Succes!

Ps. Mocht je een accountant nodig hebben dan help ik je graaf!

IF YOU’RE MOVING IN THE RIGHT DIRECTION, THAT’S WHAT REALLY MATTERS.

If you know what you are doing, succes will be only a matter of time!

AWARENESS & CHANGE! ⤵️

It sounds harsh, but people have the tendency to lie to make them feel better about themselves.

I think it stems from anxiety and fear of judgment! It can be difficult starting any new journey!

But remember: Trainers/nutritionist /dietitians are there to help you to get where you want to be!

They can not help you if you’re only giving them pieces of information..

They need to know everything, even the hard bits that you would rather keep to yourself! 😇

This way they can guide you!

Not to mention if you are paying them you want the most out of your money!

One other thing to keep reminding yourself: To change, you have to make change!

What does that mean in your situation? Write it out, get clear.

Make promises to yourself.

For example, “I will accurately document all the foods I eat, so my dietitian can better understand my situation and struggles.

They are not a mind reader.”

It sounds a little silly, but write out the things you’re avoiding. And during the session, maybe even point out that you feel as though you’re not being honest and you’re going to read your list of things you’re going to promise to yourself because you would like help.

If you feel you can't, maybe you might need a different dietician.

Someone you feel more comfortable with 🤷🏼‍♂️

It showed that you have learned that making healthy choices isn’t about motivation!

Because MOTIVATION comes and GOES!

So ask yourself:

Am I winging it or do I have structured approach.

Start applying some basic knowledge like:

✅ Drink water
✅ Start walking as much as you can
✅ Sleep 7-9hrs/night
✅ Eat veggies & protein with every meal

GENTLE REMINDER: ⤵️

Stop looking for motivation and start implementing what you already know! 🤷🏼‍♂️

DID YOU KNOW THAT:

For every 1kg of weight that you lose, 10-30% of that weight is (muscle) tissue!

Because your body perceives muscle mass as non-essential it starts to break down muscle tissue. Not good.

We want to maintain as much muscle mass as possible during a fat loss phase!

FACT: More muscle mass = more calories burned (even in rest)

So strength training is very important if you want to lose fat!

For burning calories, you either do more NEAT, more cardio or eat less!

It’s up to you!