Weight loss

Lots of cardio but mainly diet at home! And being consistent too. Get your heart rate up for an hour each day. Go as hard as you can! Main thing though is to enjoy it xx

Strength training. Increase protein and calorie deficit

I know nothing of protein and calorie deficit DM me (:

@Sera Kay ✨ is it normal to gain weight before loosing it once started exercises?

will do!

I’m not a health professional so I can’t answer this but I do know bloating can be normal and if you’re doing weights you’ll gain muscle x

yea it’s normal especially if you’re strength training. You build muscle which is denser, so visually you loose weight because your body becomes tighter and more firm, but the weight stays the same and might even go up. This is why the number on the scale doesn’t matter much and you shouldn’t fixate too much on it. What you should focus on is how clothes fit you and what size you’re wearing that’s the only true measurement of “weight loss”.

My recommendation for a beginner at the gym is at least two days one upper body and one lower body. Don’t be afraid of using weights. For upper body look up chest exercises, bicep and tricep curls, shoulders and back are very important for women so shoulder press and raises are great, for your back you can do dumbbell rows for example, start practicing pull ups using a machine or an elastic as they are great to building strength and a toned back.
For lower body do weighted squats, leg press machine, use the adductor and abductor machine to….

… tone inner/outer thigh muscles, leg raises are really good to get that quad definition. Don’t forget to train calf’s too.

Alongside upper/lower body exercises you can do some core ones, the simpler the better eg bicycles and leg raises but also be aware that the best core exercises are farmers walk and pull ups when done correctly as they engage the core fully. And try to squeeze 10-20 minutes of light to moderate cardio per day or if you can have a workout on a third day do cardio then. I run to the gym and sometimes back if I have the strength left in me.

You can slowly increase days and intensity as you build strength and habit.

now onto food. Protein is found in meats, dairy and legumes, increase your protein intake take to give your muscles fuel, you need protein to build muscle otherwise your body will start breaking your muscles down for fuel. My favourite proteins are chicken, fish and seafood and legumes. Don’t do a too drastic deficit, anything more than 200kcal is not sustainable in the long run and the goal is to build healthy habits and good relationship with food instead of yo-yo dieting which will only result in weight gain.
Have lots of green veggies as they are high in fibre and full of antioxidants that help your organs to function optimally. Try and cut down on processed foods as they are high in sugar/salt/fat and will make you hungrier. Doesn’t mean to cut them out completely but be mindful when you eat them and don’t let them be the main part of your diet. If you want a cookie have one but you can add some yogurt and fruit alongside it so you get fuller for longer for example.

sorry for the three long comments but I just wanted to put all of the basic information in. If you have more questions feel free to DM me. I can send you some resources you can read /watch to learn more.

Just a reminder that anybody who lifts or does strength training still needs to do cardio!

i heard that one whose breastfeeding shouldn’t do calorie deficit. So what tips would you give for one who is breastfeeding, currently I’m doing HIIT and strength training and eating less (coz I do have very large portions).