There are so many positives of building muscle we have narrowed it down for you 😏 1️⃣You will feel healthy, feel stronger than you have before not to mention look great. 2️⃣Your body burns more calories maintaining muscle than it does maintaining fat, therefore as you build more muscle the more calories your body will naturally burn each day on its own as your metabolism increases. 3️⃣As you begin to work out or get back into working out, the more you try, the more you will receive. This isn't exclusive to building strength but to all aspects as a whole, plus who wouldn't want to be a little stronger 😉 4️⃣Research has shown that having more muscle can reduce the risk of injury as having strong muscles allows more support for the joints. ⭕️Do you agree? Tag and Comment below 👇🏻
How often do you sprint to max ? ————————————————————— 1️⃣Increases the Human Growth Hormone — reverses body’s internal clock, helping you increase libido, decrease fat, and rapidly build muscle. 2️⃣Excellent for Heart and Lung Health 3️⃣Improves Insulin Sensitivity & Energy Use — “…alternate intense bursts of exercise with rest periods, you will improve insulin sensitivity and blood sugar tolerance. This is partly because sprints decrease chronic inflammation and partly because the cells must adapt to more efficiently produce energy to keep you going.” – Poliquin Group 4️⃣Increases and Regulates Adrenaline Use 5️⃣Improves Muscle Tone 6️⃣Better Cognition and Memory Retention — studies show sprinting decreases inflammation in the brain and improves hormone balance. Brain plasticity increases with exercise, and so does blood flow, primarily in the hippocampus, which is a part of the limbic system known for learning and memory. 7️⃣Improves Metabolism 8️⃣Improves Circulation 9️⃣Firms Skin and Reduces Wrinkles 🔟Boosts Energy — The adrenal glands are also affected by this type of exercise, and they regulate energy levels and our response to stress.
Eggs 🥚- Superfood or cholesterol death? ———————————————————- Nutrition is always contradicting depends on from what perspective you see it. One day they are telling us that eggs are good and next day that they are bad because of cholesterol 🤔 so lets break down the facts: 1️⃣ eggs are excellent source of protein with a full amino acid profile 2️⃣Cholesterol in eggs have nothing to do with cholesterol in the blood. 3️⃣Eggs are good aource of choline and Vitamin D. 4️⃣ its a low calorie food made up from protein & healthy fats 5️⃣ it should be bought ORGANIC if possible ————————————————————— Which egg do you think is organic ? 👇🏻
1️⃣Hunger is not an emergency Real hunger is never an emergency and can always be delayed. Many people fear the feeling of being hungry and think its an emergency that needs to be handled straight away. When you fast for a longer period of time, you will realise that there is nothing to panic over and remind yourself that our ancestors didn’t have a subway in every corner. Allow your self to get hungry and learn to deal with it rather than trying to avoid it immidieatley. 2️⃣Physical vs Psychological hunger Often when people think they are hungry, they are not experiencing real physical (body) hunger but an psychological/emotional (head) hunger. The better your understand the difference between the two, the better you will be to understand your own bodys hunger signals. In the future , you can use that as reference point to interpert your appetite 3️⃣Be grateful for eating Almost everyone knows that there is third world countries where food is very sacred. Most people in these countries fast regurarly and not because they want to. Taking a day to fast reminds us that there is people who cant eat the food we have and that eating is a privilege. 4️⃣Eating is your responsibility Yes i said it, eating is also a responsibility as much as having to go to work even if you dont want to. When we shove junk food and processed food down our throat, we are not really taking that responsibility in a good way. 5️⃣ Food marketing and taking control When you go around a whole day of fasting, you will realize how much we are affected by the food marketing around us. It works on our subconscious. But when we are aware, we gain control and power. No more middle of the nights run to the closest chicken shop. Now you are in control! ⭕️ WHAT ARE YOUR MAIN STRUGGLE ? Comment or tag a friend below👇🏻
Recovery is an important part of training as the training & diet it self. Sleep 🛏 & recovery should be prioritised as much as your diet or training. Take care of your body so it can take care of you 🙏🏼
We believe that there is no food that should be avoided. We at @360.coaching and @360.nutrition do not believe in DIETS. We believe in a healthy lifestyle and eating everything in moderation to fuel your body. ———————————————————————- ⭕️ DM to book your consultation session now or head over to @360.nutrition to start your healthy lifestyle NOW!
I am looking for ONLY 3 male/female in the ages between 20-45 for a new online coaching programme. The programme is for those who is looking to : ✔️ Lose the extra 5-10 kgs before the summer. ✔️ Change their eating habits and adopt a healthy lifestyle for life. ✔️ Feeling the best you ever felt and living life to the fullest. The spots are limited and i am looking for 3 people that want to start it today. Registration will close when they spots are filled out. PM me for more details!
4 ways to make sure you are motivated 🔥 ——————————————————————————— 1️⃣Setting realistic goals and breaking those goals down to even smaller goals may keep you motivation higher than knowing that it will take you 3 months to get to your goal weight. 2️⃣Surrounding yourself with people with the same goal with not only helping you be accountable to that donut you ordered but also helping pushing each other towards your goals. 3️⃣Following people that educate and inspire on social media can be a good way to both learn about health and fitness but most importantly feeding your mind with right thoughts to be able to achieve your goal. 4️⃣This can be as simple as hiring a coach to keep you accountable every week with different actions steps and small goals to achieve. —— ⭕️ WHAT ARE YOUR MAIN STRUGGLE ? Comment or tag a friend below👇🏻
Meal prep delivery service with @360.nutrition ——————————————————————————— Prepping your meals for the week is known to be one of the major things that can keep you sticking to your diet and not reach for something unhealthy. We know that life can get in the way so that is why we have decided to introduce @360.nutrition 🍎 DM for menu and orders
3 strategies for losing stubborn fat and getting your body fat to single digits. ——————————————————————————— 1️⃣Fasted cardio - Doing your cardio fasted is not better than cardio with food in your system but if you are trying to get super lean, fasted cardio may have an advantage as your body will burn fat for fuel instead of the foods that your are eating. 2️⃣Sleep more & reduce stress - When you body is stressed, a hormone called cortisol gets activated for us to survive. But this hormone do not care about your six pack. Cortisol blunts fat burning and actually uses muscles for energy. 3️⃣Green tea - Green tea have a compound called Epigallocatechin gallate, or EGCG. This compound is like a kryptonite to body fat and enhances fat burning.
Eating out is a part of a healthy lifestyle 🍎 ——————————————————- I am not saying that eating out 90 % is healthy. But it should be a part of a healthy lifestyle and someone considered “healthy” should be able to eat out in a restaurant, feel satisfied and leave the table without any guilt, regrets or overeating. #moderationiskey
Client transformation after 2 months on the online coaching programme ————————————————— Having a coach to be accountable to is a great way to keep consistent if you struggle with motivation & getting you lazy ass of bed. I have helped @brian2727 in the last 2 months fixing his eating habits & mindset towards food & eating in general. This result is another diet, i call it lifestyle change 🙏🏼
Simple vs complex carbs⠀⠀⠀⠀⠀⠀⠀⠀⠀ -------------------------------------------------------------------------------------------⠀⠀⠀⠀⠀⠀⠀⠀⠀ Both of these can be used to your advantage depending on your goals. Complex carbs is best eaten during the day and its recommended for sedentary people. But if you wish to build muscle, you can add simple carbs straight after an intense resistance training workout to raise insulin which is an anabolic hormone. ⠀⠀⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ If you have any more questions about this subject, feel free to send me a DM.
Nothing beats the feeling after a good workout 💪🏻 --------------------------------------------------———-The feeling when you accomplished a good workout can not be explained, yet many of us know that tiring yet wonderful feeling after a hard training session. -------------------------------------------------———-One way i keep myself motivated to go and smash my workout is to remind myself of that feeling after i have finished my training. This always keeps me hungry to always push further than my limits
I am looking for 5 male/female in the ages between 20-45 for a new online coaching programme. The programme is for those who is looking to get: ✔️ Lose the extra 5-10 kgs before the summer. ✔️ Change their eating habits and diet lifestyle ✔️Having more energy and confidence at work/home ———————————————————- The spots are limited and i am looking for 5 people that want to start it today. Registration will close when they spots are filled out. PM me for more details!
Client update: @serena.macleod have worked so hard and been pushing her limits even when she felt ill. So proud of her losing first 8 pounds —————————————————————— “I’m one month into my journey working with Amir and I feel fantastic. Amir created a specific workout and meal plan for me which I appreciated as I’ve worked with personal trainers/coaches in the past that have gave me generic fitness plans that don’t work for everyone. I’m finally getting back to feeling fit and getting my confidence back. Thank you Amir for your support and motivating me to push myself! 👊🏻”
Food should fuel and nourish your body, it should not make you feel sick and miserable. This is one of my go to breakfasts/lunch: ——————————————————————- 1️⃣2 whole eggs 2️⃣3 egg whites 3️⃣50 g of aspargus 4️⃣50 g of spinach 5️⃣1/2 avocado 😍 Macros✔️(275 kcal=30 P, 14 F, 10 C) ——————————————————————————WHAT DO YOU EAT FOR BREAKFAST ?
How to eat at @nandosuk on a diet ———————————————————— Many people avoid eating out while on a diet. This can be miserable and boring because eating out is a social thing that we human enjoy. So dont deprive yourself and instead make more health conscious choices. Even if you do really want those 🍟 , focus in socialising rather than the food itself. ——————————————————— 👇🏻What do you eat at Nandos ? 👇🏻
#transformationtuesday ————————————————————- Proud of my boy Jo of losing 6 kilos on the first month of the fat loss online programme 👏 ————————————————————- Dont wait to start, DM me or follow the link in the bio 👆🏻
Be somebody nobody thought you could be 🙌🏻 ——————————————————— Dont stop at average, you dont need to be like everyone else. Find what fuels you passion and enriches your life. Always do you, dont listen to critics, opinions is the cheapest comodity on earth 👆🏻
Great job from @findingnangijala to lose 6 kg on the rapid fat loss programme in the first 2 months. This girl know how to work hard and that tool can be used to anything in life 👏🏼 ——————————————————————- “These past weeks working with Amir has been great. He's been helping a rookie like me with lifting exercises so that I can work towards my goal to build muscle and become stronger. Amir is a good coach who will help you to move forward when you feel like you're losing your way. The app is also super easy to use”
How to control hunger ? ———————————————————- Hunger will always be there when you are losing fat. Its your body telling you that you are actually losing weight. There are some ways to control it 👇🏻 1️⃣ Protein have a high satiety 2️⃣ Fibre from veggies and fruit will fill you up and slow down digestion 3️⃣Drink water (duh?) 4️⃣Not getting enough sleep can make you hungrier because of the hormone ghrelin. 5️⃣ Healthy fats are filling and slows down digestion, making you feel full for longer. 6️⃣Cardio will burn more calories but will also make you hungrier after. ——————————————————— 👇🏻what is your best tip to control hunger ?
Simple high protein breakfast ———————————————————— 👇Let me know in the comments if this a recipe you wanna see. I will send them your way. ———————————————— What type of high protein breakfast do you eat ? 👇🏻
What is Intermittent fasting ? ————————————————————————-Intermittent fasting (IF) means restricting your eating period between cycles of fasting and eating. There are different types of cycles but the most popular one is the 16/8 which was coined by @martinberkhan . This cycle includes 16 hours of fasting with an 8 hour eating window. ☑️Benefits of IF: 1️⃣Reduces leptin levels and increasing testosterone. 2️⃣Fasting have also shown to increase the rate of human growth hormone (HGH) 3️⃣Slows down aging: Intermittent fasting mimics caloric restriction which is known as the most effective way of slowing aging. 4️⃣Fasting have been shown to actually raise metabolism, this is likley due to an increase of norepinephrine. 5️⃣Fasting can also lower inflammation and free radical damage in the body 6️⃣Fasting have also shown to promote insulin sensitivity which is crucial for your health
The flu season is here.... make sure to stay ahead and beat the cold with this anti inflammatory tea recipe ————————————————————————————— Anti-cold tea ✔️ 1️⃣ Ginger 2️⃣ Garlic (optional 😝) 3️⃣ Lemon juice 4️⃣ Cinnamon stick 5️⃣ Green tea/black tea/herbal tea ☑️ Mix/boil everything and enjoy —————————————————————————————
Comitting to something and actually doing it no matter what, is one of the most valuable tools you can have with you in life. The best part of it is that everyone can develop it by exerting your will power and imposing your will until committing and executing becomes a habit ☝🏼