I tried to redo @queenbosa_bosa 's beautiful choreography from Saturday's double feature with @afrobeatsdanceboston~
You can totally tell im nervous in the beginning (because I'm worried I'll mess up) and then super happy I got everything right in the end 😂😂I think I could do better (e.g. look less awkward in the beginning-middle parts) and considered re-filming before posting this...but you know what, we all start somewhere right? So glad for the opportunity to learn from great people and so glad @afrobeatsdanceboston exists ❤️❤️ #beginner#dance#afrobeats#asew#afrobeats101#choreo
My daughter put in some hard work and practice thanks to my amazing sister and brother in law who helped get her here. Lorelai competed in her first Archery tournament over the last weekend and took 3rd. I'm so proud she has found something she loves and I'm excited to watch her excel! #archery#proudmomma#archerygirl#beginner#thirdplace
'Tree Study #1' tonight's #beginner#watercolor on Arteza paper using Windsor and Newton water colors.
0 2an hour ago
⛄ Priorities for fat loss and building muscle🔩🔝🌀❄
What is your goal? Fat loss? Making gainz? Maybe even both. Between nutrition, training and other ancillary things, whatever your goal is will determine what you should and should not prioritize.
Notice how no matter if we are talking fat loss or building muscle, nutrition is always the top priority. I don't care how much you can bench and I don't care how perfect your form is on a deadlift. If you are not controlling your nutrition, you are not going to be making progress and, if you somehow do, you won't be reaching your full potential. You need to fuel your body with the nutrients it needs to perform, recover and adapt. For fat loss, we are not looking to eat in a deficit despite popular belief. In fact, that's detrimental. Rather, we eat what we need than go burn off additional calories through exertion to put ourselves in that deficit. For muscle building, we want to ensure we are eating in a slight surplus so that we can fuel protein synthesis and hypertrophy. Start with a small surplus and gradually increase depending on weekly results.
Strength training is next in the priority list. As I posted about yesterday, doesn't matter the goal, you should be focusing on compound lifts. Even in a fat loss stage, we should still be looking and training to build muscle. As far as rep ranges, the whole high rep ranges for fat loss and low rep ranges for muscle gain is a misconception. You should train in all rep ranges regardless of your goal.
Priority three is where we see the difference. For fat loss, we want to increase our daily expenditure and out ourselves in a deficit through exerting energy. I like doing this through a fasted walk in the morning and increasing my N.E.A.T. ➖
Leave a like and let me know if you agree in the comments.
Unas mochas.. digo rosas o algo así. Lápiz sobre cartón 🤣 recuerden este momento como el día que le puse color a algo.
Atentis: mañana hago el sorteo de la taza!