Know that transformation sometimes begins with a fall. So never curse the fall. The ground is where humility lives. Take it. Learn it. Breathe it in. And then come back stronger, humbler and more aware of your need for Him. Come back having seen your own nothingness and His greatness. Know that if you have seen that Reality, you have seen much.

Had to take a moment last night to remember how far along I’ve come in the past two years. My weight loss and fitness journey has been a roller coaster of successes and setbacks all under my control.
After gaining back 20 of the 40lbs I lost I finally realized I had to get serious about my health and put in 100% otherwise I would be back to where I started - overweight, insecure, and unhappy. Cheers to @caitlinricefit for being an inspiration and an amazing trainer who set me up with a great workout and meal plan.
Regardless of my weight gain, I’m accepting of how I look now but it’s time to become the person I am capable of being: The best form of myself - physically, mentally, spiritually. 💪❤️🔯 #namaste #loveyourself #Love #fitness #transformation #fitspo #selfiesunday #latergram

Calories don’t burn off nearly as fast as they are eaten and I’m sure you all know that. When it comes to weight loss, the “calories in, calories out” idea can be frustrating. We eat so many calories and burn so few….so what’s the deal? Here are some changes you can make to your life that will help you burn even MORE calories!

  • Eat before your workout…A lot of people like to roll out of bed and on to the treadmill before eating anything. While there is controversy over this topic, a recent study in the Internal Journal of Sports Nutrition and Exercise Metabolism suggests that eating something small before a workout sets your muscles up with the perfect amount of glycogen they need to perform their best. They found that exercisers who ate breakfast prior to working out had a significantly higher VO2 (a measure of energy expenditure) and fat-burn rates compared to those that did not eat anything.
  • Work your lower body…Your largest muscles are in your legs. Rep per rep, leg exercises such as squats burn way more calories than upper body exercises such as bicep curls. No disrespect to your upper body but when it comes to torching calories, lower body exercises are your best bet. Plus, working your larger muscles requires more calories to be burned during the recovery process. So it’s really a two for one deal…burn more calories during AND after your workout on leg day!
  • Incorporate interval training…You’ve all heard or seen the word “HIIT” which stands for high intensity interval training. Rather than running 2 miles at the same speed (known as steady state training), interval training requires you to change things up. By alternating periods of high intensity exercise with periods of rest, you’re able to work harder and longer, thus burning more calories in the end. BONUS: A research study from the Human Performance Laboratory at Appalachian State University found that doing high intensity interval training can have your body burning calories for up to 14 hours AFTER your actual workout…Can’t beat that!
  • Lift heavier weights…Those 5 pound dumbbells might like cute in your hands but picking up heavier dumbbells will help you burn wayyyy more calories. More muscle = faster metabolism = more calories burned. You need to challenge your muscles with heavier weights in order for them to grow!
  • Switch up your workouts…A lot of trainers preach “consistency is key” and while that is true to an extent, switching up your workouts from time to time will keep your muscles guessing. You never want your muscles to get used to an exercise or a specific weight. Your body can adapt in just 3 weeks from the same exercise program. When that happens, you plateau and your body stops burning as many calories as it did when you first started. So yes, stay consistent with working out but switch up your workouts every so often!
  • Take your running outside…Running gets a lot of recognition for its big calorie burn but did you know that you can burn up to 10% MORE calories by taking your run outside? You can thank the uneven terrain, temperatures, and wind resistance for that!
  • Do your strength training BEFORE your cardio…If you do cardio and strength training in the same workout, always always always strength train FIRST. Why? You’re more likely to hit your strength training workout harder. And that’s important because at the end of the day, strength training beats cardio in the calorie burn competition.

xo

Jenna

fitbyjenna.com

First picture month: November 2013
Second picture: August 2014

First picture weight: 190 pounds
Current: 153 pounds
Difference: 37 pounds

Before jean size: women’s 16
Current: women’s 10

Before shirt size: women’s XL
Current: women’s large

Height: 5’3”
Age: 18-19

How I did it: I used myfitnesspal to log my calories. Became a vegetarian and then a vegan. Started walking at night and doing some minor weightlifting and strength training at home.

I’m new to tumblr. I thought this might be a good place to start (might as I don’t know how to work it yet.) So aye, my name is Christopher Buntin. I’ve made a tumblr to help share my weight loss progress and my training progress. I am 18 years old and this year I decided to finally do something about the ‘extra fat’ I was lugging about my teenage life. Before I Started my [Recorded] journey in April I weighed 220.5+lbs and was binge eating my way through every inch of stress. I was eating take outs, chocolate and cake way too much. I was lazy, greasy and fat . One hungover morning I thought “I’m going to go a walk to try get rid of this yucky feeling.” And it made me think, if i could do it feeling like that why couldn’t i do it every morning ? So i started walking every morning, which progressed into jogging which then became running. I kept this up for only a month and lost around 18lbs then I got cocky and thought I could have a few “cheat days" which lead to me gaining a few of the pounds I had lost, So i gave up, thinking ‘I can’t keep it up, I’m just going to fail…’ Until I met my girlfriend in May. I had a girly cry to her one night saying how I want to join the gym etc. and all she said was “Do something about it then?” So I Joined the gym and went to the gym for the first time on 14th of July (194lbs) and I loved it and two months later (182lbs) I love it even more. The main reason I Have recorded and shared my progress is hope that I Motivate other teenagers with weight problems and also it keeps me on my toes and makes sure I don’t embarrass myself by failing in front of social media I guess.

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