fat tone

This HIIT workout is a burner! Work off that Thanksgiving indulgence! There is not a single repeat exercise in the whole routine. it’s the ultimate workout for people with little time who want results.

How To Calculate Macros

Calculating your macros is a crucial part of making progress with your body. The macronutrients are proteins, carbohydrates, and fats. Calculating how much you need of each is a huge part of your success. It is simpler than a lot of people think.

PROTEIN - Protein is what the muscle tissue in your body is made of. It also plays a key role in the functioning of many hormones. Without protein you cannot build or even maintain muscle tissue, or even maintain things like collagen in your cartilage. Protein is necessary when trying to gain muscle, lose weight, or just maintain good health. Protein yeilds 4 calories per gram. An easy way to calculate how much of it you need in your diet is to eat a gram per pound of lean body mass. This means you must figure out your body fat percentage, multiply that by your weight, and then subtract that number from your body weight. What is left is your lean body mass in pounds. If you don’t know your body fat percentage, it is okay to estimate. Typically protein should make up about 25-30% of your diet, depending on the individual and what their goals are. To calculate how many grams you need using a percentage, take your total calories and multiply it by .3 or whatever percentage you are using. Then take that number and divide it by 4.

FATS - The reason I put fat next is because they have more function than carbohydrates. Fats are in each cell in your body, and they supply your body with much more energy per gram than carbohydrates (9 calories per gram). Fats also make up many hormones and help to transport nutrients across the body. Many people try low fat diets in fear that eating fat will make them gain fat. This has been proven to be untrue again and again in studies. Because fat is used for so many other things in the body, your body does not just store all of them. Also eating too low of fat could suppress hormones, cause malfunction with the micronutrients in your body, and ultimately will force you to eat more carbohydrates, which can cause fat gain much more easily. Typically fats should make up 25-30% of the diet depending on your goals and body type. To calculate how many grams you need, take your total calories and multiply it by the percentage you are using, then take that number and divide it by 9.

CARBOHYDRATES - Carbs are pretty simple; they are your body’s main energy source. They have other functions, but giving you energy to do everything you do is the main function. Carbohydrates have much more leeway than the other two macros. Carbohydrates can change drastically depending on what your goal is. For example, many bodybuilders eat anywhere from 300-500 carbohydrates when bulking, and then drop them close to 0 when cutting. When you consume carbohydrates they are either stored as glycogen (in the muscles), converted to glucose (in the blood), or stored as fat. When you have more carbohydrates than you need to supply your body with proper energy, it stores the rest as fat. This is why they must be limited when trying to lose weight. This is not to say you must drop your carbs to 0, just don’t overeat them. If you do decide to go 0 carb, just keep in mind that you will most likely experience dizziness, fatigue, and some other abnormal symptoms when you first stop eating them. This is due to your body trying to find a new energy source as you have taken away its main one. When eating 0 carbs, your body will be forced to burn fat through the process of lipolysis, and convert amino acids to glucose through the process of gluconeogenesis. If you do things right and eat enough, you should not lose much muscle. Carbohydrates yield 4 calories per gram. Typically they should make up about 35-50% of the diet. Like I mentioned before this varies drastically depending on your goal and body type. I myself can only get away with about 35% when bulking and I go to 0 when cutting. For others they go up to 60% when bulking and only down to 40% when cutting. To calculate how many grams you need, take your total calories and multiply them by the percentage you want, and divide that number by 4.

Sorry this became such a long post but it is a more complex subject and requires more information. No matter what diet you decide to do, just try to find what works best for you and stick to it. Never starve yourself. You want to eat less than you burn off, but only by about 250-500 calories. This a surefire way to burn muscle. Hope this helps guys, let me know if you have any questions.

Burn fat without stressing out your joints. This workout is perfect for those who need to get their sweat on, but have a hectic schedule. It’s quick, effective, and easy-to-follow. What more could you ask for?!

Burn your belly fat with this ab blasting routine! It’s quick and effective, so do it regularly for the results you’re looking for. Remember that diet is crucial when it comes to revealing a cut and carved mid-section. Eat a well balanced and clean diet that consists of mostly whole foods, stay hydrated, and get plenty of rest.

2 Day Body Sculpt Workout For Women

This is a beginners routine for women who want to blast fat and tone up 🔥 simply alternate the days for an all over body sculpting workout 🍑

Day 1 (Legs and Cardio)

Barbell/Smith machine sqauts 4x12

Straight leg deadlifts/good mornings 3x12

Hip thrusters 3x12

Leg extensions 3x15

Calf Raises 2x20

20 mins on bike

Day 2 (Upper Body and Cardio)

Press ups 3x as many as you can do

Cable row/bent over Barbell row 3x12

Seated dumbell shoulder press 3x 12

Barbell curls 2x15

Cable tricep extensions 2x 15

Crunches 2x as many as you can do

20 mins crosstrainer

Give it a try and let me know what you think in the comments 💬

If you enjoy this workout a ♥ or a 🔄 would be greatly appreciated 😄

Thanks for following The Fitness Vault ✌

Intermittent Fasting?

Basically what I’m doing is doing an 18 hour fast and then allowing myself to eat between 12pm-6pm. During this 6 hour time frame I eat 3 meals and essentially get a days worth of calories in.

The purpose of intermittent fasting is to lose fat.

Intermittent fasting works best when you break your fast (this is where the term “breakfast” comes from) after a 1 hour workout.

I’m doing this diet and seeing what kind of results I get and I’ll let you know if it really works and of you should try it!

Stay strong 💪

Approx 30lbs difference

I’ve not been active on here lately, mostly because i work 12 hour shifts now and i would usually update and post on my dinner breaks but now i dont have time.

I have been doing really well diet wise. With working such long days i have to prepare two meals, one is usually a pasta mug/cous cous/savoury rice/jacket potato and the other is fruit and cereal. I snack on fruit all day at work too. Dont get me wrong i still eat treats but i dont see them as a biggy.

My last weigh in was last week and i was 67.5 kilos, so ive lost another couple of pounds which is nice as i havent been consciously trying to loose weight. As well as being on my feet and constantly moving at work i have been walking home regularly and hiking, and i try to aim for using the exercise bike once a week at the least.

I want to tone my stomach and get my lower abdomen tight, but ab workouts are hard!

Im going to try and get back into posting on here, its great to look back on.

Thanks for reading!

Blast your body from head to toe with Julian! Get ready for an intense total body makeover that will get you sweating and shedding pounds while you sculpt all over and build strength.

Shout out to...

The fat girls of color.
The fat girls with facial hair and extra hair every where.
The fat girls with pcos.
The fat girls who can’t afford all of the expensive plus size clothes.
The fat girls who can’t afford makeup.
The fat girls who don’t have smooth skin.
The fat girls with keratosis pilaris.
The fat girls with uneven skin tones.
The fat girls with acanthosis nigricans.
The fat girls who don’t have an hour glass figure.


Shout to all the fat babes that are still on this crazy journey towards self love.

2015 had some changes, but I hope things just get better in 2016. We all need some more representation. Let’s get it.