![]() ![]() Welcome to MFS Farhana! And congrats on taking the step to a healthy lifestyle…. I really thank you for life if u could give me some advice.dont know is it would help …that i cannot go the gym.so i have my own tools.exercise indoors bicycle, barbell up to 25 kls, coupke of dumbells, 5 kls kettlebell, swiss ball, abs roller, resistance bands tubes, ankle/wrist weights, skipping rope, houla hoop… it seems an awfull lot going to waste if i cannot achieve anything lol.thank yoj and congrats for the website Log in to Reply it just seem that im getting bigger instead of getting rid of fat…I have tried spinning.the same happened …bigger thights…but no visible fat loss.im getting really confussed because with so much info…dont know what would be my do and dont’s for my own body.with exercice and food. Hello Isabella, Im a very heavy girl.90 kilos…but somehow dont look fat… is not easy to explain…well I use to be a swimmer so my back is wide and my legs are huge and my arms aswell…i got a flat tummy.when im standing up…which is ruin as soon as I sit down lol…I know my muscles are there yet…i got fat on top of them…and with weights. Hope this helps a little Matt, keep eating real food, keep moving daily and YOU WILL GET RESULTS – no extreme are needed □ Log in to Reply ![]() One of my favorites is quite simple actually, I cook broccoli with very little water (you want to see your broccoli sticking out of the water), 2 garlic cloves and seasoning, blend and serve, absolutely delicious (just make sure you use a small amount of water, you can always add water if your soup turns out too thick but you cannot remove it). I usually prepare “potages”, basically cooking up veggies with little water and then season to taste and blend to a smooth and creamy texture. I also like to have soup ready in the fridge that I can just heat up and serve to fill myself up. You don’t want to starve yourself, ever, if you feel “hunger” then definitely EAT, just try to make smarter choices. ![]() Reverse Dieting Guide! Everything you need to successfully reverse diet & a training program to accompany it.Hey Matt, I totally get that… it can be a challenge at times! You can try substituting with popcorn (with no or little butter or olive oil and little salt) or maybe some chopped veggies with a tbsp.Additional training programs added periodically (3 day full body, glute focused, etc) so there is something for everyone!.5 day split for monthly workouts: Legs & Abs, Chest/Shoulders/Triceps, Back & Biceps, Legs & Abs, & Full Body.New workouts each month! 5 day workout plan with weekly progressions (all workouts have video demos and alternate exercises for home).Weekly office hours where you have access to me to answer your questions!.Access to the FREE emPowered Fitness App for accountability & community.Recipes with macro breakdown and food list by macros. ![]() Eating on-the-go guide with my top fast food orders.Track your progress on your workouts via my app! You can record weight, reps, rest time, notes & more!.Includes 5 workouts per week, cardio programming, & abs, designed for weekly progressions 6 week workout program for both home & gym with video demos.Comprehensive guide with detailed information on macros, calorie cycling, meal prep tips, weighing/measuring food, alcohol tracking, & more!.Complete Reverse with Em Guide with what to expect, how to reverse, and how to know when you’re at maintenance.Recommendations on calorie increases over the course of 4-8 weeks.(3 ranges provided: lower, mid & upper end of maintenance range) New estimated maintenance calorie target. ![]()
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