#susanniebergallfitness

[healthylivingideas-blog1]

💥Fat Loss Friendly Foods💥 - 🔹Getting prepped to begin dialing in your nutrition? Trying to lose fat? - 🔹This list of Fat Loss Friendly Foods will be one of your best friends. - 🔹What do I mean by Fat Loss Friendly? I mean foods that are lower in calories, so you can eat more of them. - 🔹They are nutrient dense foods that will fill you up. You can eat more of them, and still stay within your calorie guidelines. More bang for your calorie buck. - 🔹Winging it while trying to lose fat never works. Have these foods on hand and work them into your meal and snack planning . - 🔹And while we are in summer, take advantage of watermelon - super low in calories and they are so good this summer! - 🔹There are a ton of Fat Loss Friendly foods out there. This list is just scratching the surface. What is your favorite Fat Loss Friendly Food?. . Tell us below. 👇🏻. I will create another post from everyone’s suggestions, so we all can have it handy in one place. . All credits goes to @susanniebergallfitness #fatloss #fatlosshelp #fatlosscoach #fatlossfood #fatlossgoals #dieting #dietfood #dietingtips #caloriefriendly #countingclaories #caloriescount #fatlossfriendly #watermelon #greekyogurt # #fitover40 #fitover50 #fitver55 #fitand40 #fitand50 #susanniebergallfitness

[conquer24seven365]

@susanniebergallfitness ・・・ 💥SUPER LOW CAL VEGGIES💥 - 🥕Are you dialing in the nutrition after the holidays? Then this is perfect timing for you! - 🥦Veggies are a great way to add volume to your meals without all of the calories. These veggies are: - ✅ Low Calorie ✅Require more energy to digest ✅Keep you feeling fuller longer - 🥒While these veggies are technically not calorie-free, they are so low in calories, that it’s not going to make a difference in your body composition. I have never heard of anyone getting fat eating spinach or cauliflower. 😉 - 🌶Instead of meticulously tracking the 10-30 calories from these veggies, focus on eating veggies at every meal, and don’t be afraid to load up. These veggies are packed with vitamins and minerals, and increasing the amount of veggies we eat is always a plus. - ➡️Keep this list handy, and let’s go eat some veggies, shall we? - 🤗What are your favorite veggies? - #weightloss #weightlossjourney #fatloss #fatlosshelp #fatlossgoals #weightlosssupoort #weightlosstips #wieghtlosssuccess ##fatlossjourney #fitness #fitforlife #eatyourveggies #fatlossprogram #healthyeating #healthymindset #losingweight #healthyeating #fitfood #fitnessgoals #iifym #caloriecounting #lowcalorie #fitover40 #fitover50 #fitover55 #susanniebergallfitness (at LVAC)

[stunnerbody]

Calorie deficit! . . 🔔Are you struggle with your weight and don’t know how to start dieting properly? Do you want to lose possibly 5-6 lbs Body Fat in the first 14 days? • A calorie deficit Is a non-negotiable for fat loss. Whether you track calories or not, calories are always going to count. - So, how do you do it? There are a ga-zillion different formulas out there, and honestly, most will probably work with a little individual tweaking here and there. A couple of things to remember: - ➡️Any formula is just a starting point. Everyone is different and formulas will may need to be adjusted - ➡️You have to stick with something for longer than a few days or a week in order to be able to assess how it’s working. - ➡️You need to make sure you are actually consuming what you think you are. If you aren't in a calorie deficit, no formula is going to work. - Ok, so let’s set a calorie deficit. Here are some general guidelines that will help you, and they are a great place to start: - Multiply your goal bodyweight (BW) by 11-12. This is a calorie range. Remembering that everyone is different, this range is a great place to start. Daily calories should fall into this range,. - Stay within this range for at least 30 days. Be diligent with tracking your food and drink during this time, and be consistent with hitting your numbers. - Monitor any changes: Look at overall weight trends over this period of time as opposed to how many pounds you have or have not lost day to day. Keep in mind that 1/2 lb. a week is great. progress! - Adjust your calorie numbers accordingly, but only if needed. Please don’t adjust your cals. If you haven’t included weekends, or random licks tastes and bites It all counts! - And don’t forget: You can use many different ways to measure your progress. Not just the scale. Measurements, how your clothes fit, how you feel, are all measures of progress. Credit @susanniebergallfitness #weightlossgoal #loseweightfeelgreat #transformations #dietdiary #bolafit #getfitwithbola #bolafitnutrition

[weight-loss-keto-products]

Reposted from @weightlosshape Follow 👉 @caloriewell ❤️ Are you frustrated because you are not losing weight? . If so, you might want to consider the following, explained by the wonderful @susanniebergallfitness . ・・・ ��If you are going to use the scale as a way to measure your progress, then prepare for a roller coaster ride. The fluctuations can drive you crazy. Getting overly excited when it goes down can be just as unrealistic as getting overly angry when it pops up a pound or two. - 🔹When someone tells me they are frustrated because they aren’t losing weight, it’s usually because of : - 🔹Weekends. Happy Hours, eating multiple meals out, alcohol, brunch. There is usually no plan. It ends up being a free-for-all. Look, once in a while is probably not going to do much but when it happens weekend after weekend, you have probably found the culprit. Time to make a plan going into the weekend. - 🔹You “Eat Healthy” but you aren’t tracking anything. That was my problem. I did that for the better part of 30 years. Healthy /nutritious foods are great, but we often lose sight that they have calories too and can add up quickly. The solution? Track. Even the healthy stuff. I often get met with resistance when I say that. I get it. But it’s going to be eye opening, and you will finally be able make long term progress. - 🔹Portion Distortion. That chicken breast you think is 4 ounces is probably 6. Using your palm as a guide could work but even that isn’t completely accurate. So if you are struggling with losing weight, and you aren’t weighing, give up the palm, get a scale, and give it a go. - 🔹Calories you didn’t count. We’ve all done it. Forgetting to count that mocha we got at Starbucks or the handfuls of nuts we had at work throughout the day. Those calories add up and could be adding hundreds of extra calories to your diet every day. - 🔹If you are not losing weight, it ultimately comes down to how much you are eating. If you are not tracking your calories, it’s time to start. If you aren’t weighing your food, it’s time to start. And if you aren’t counting every thing that goes into your mouth. 💻👇 Follow us Www.news-upnow.com https://www.instagram.com/p/CE_M1aQAJ-u/?igshid=1aimrq720ytez

[shapeyourbodyfit]

Want to know how to lose fat and keep it off? Check out what @susanniebergallfit…

[gympanzieblog]

Wait, I thought all of these foods were healthy? - Well, they are. But as I learned the hard way, healthy foods have calories, and if you want to lose weight, healthy calories count too. - Now before anyone goes crazy here, let me start off by saying, I am not saying you shouldn’t eat any of these foods. As a matter of fact, I love all of these foods, and yes, they are all healthy, but if you have been struggling to lose weight, you might want to take a look at how much of these foods you are eating and how they fit into your nutrition guidelines. - I think you might go wrong when you assume that because something is deemed healthy, it’s not necessary to worry about calories. I made that mistake for years. If you were to look at my diet over the course of 8 years, I ate super healthy. For the most part, only healthy foods. - And on the surface, this sounds great. And in many ways it is, but there were two HUGE errors I made: - 1. I didn’t keep track of how much of those healthy foods I was eating. Especially almonds, açaí bowls (and similar), and oils. - 2. I ONLY ate “healthy” foods. Hardly anything else. I didn’t realize it at the time, but that was incredibly restrictive. I was setting myself up for failure. - No matter how healthy the foods you choose are, you cannot lose fat unless you are in a calorie deficit. And, if you are like me, you could actually gain weight by eating what looks like an incredible healthy diet. - For years, I sat there thinking I was doing everything right. I was eating “healthy” but still not losing weight. I was extremely frustrated and just wanted to quit. The turnaround started to happen when: - I became aware of how much I was eating. I started by just writing down everything single thing I put into my mouth. Then I started tracking the calories. It was truly eye opening. - Look, enjoy these incredibly healthy foods, just be mindful of the calories you are consuming. It could make the difference maker. - Love You. Credit @susanniebergallfitness #dietingtips #fatlosstips #healthyeating #weightlosstips #weightlossindia #fitindian #fitnesstips #weightlossdiet #indianblogger #indiandiet #indianketo #raipurbloggers https://www.instagram.com/p/B6IoGjNnhe5/?igshid=vhkmo2jwxae

[gymschoolbyjac]

🏋️‍♂️🏋️‍♂️ LIKE-TAG-SAVE-SHARE  🏋️‍♂️🏋️‍♂️ FOLLOW 👇👇 FOR MORE ADVICE.         👉@gymschoolbyjac👈         👉@gymschoolbyjac👈 ・・・ Six rules to losing stubborn belly fat. 👙🔥 Double tap and save! - I can't stress enough how important the patients part is, you would not believe how many people sign up to my website then quite after the 1st week because they haven't lost all their weight. - Of course some have to quit for.tiher reasons but so many don't pay attention when I say it's a journey, not a quick fix. Tag someone who gives up after a week 👇 - - Great pic by @susanniebergallfitness Followe her too. #nonfastday #weighless #thisisnotadiet #loosingfat #60dayfatlossrevolution #healtychoices #neverstrongenough #fitispiration #seriousmass #squatpresspull #ilovepersonaltraining #instatrainer #gainsinbulk #proteincard #fastfitness #makefatcry #liftingismytherapy #impactfitness #ukweightloss #sharethispage #spamfspam #folllowforlike #follwmeplease #makethechoice #onmyjourney #dropadresssize #barbelllove #activegoals #myway2fitness #broadenyourmind https://www.instagram.com/p/B3unhBzJ8mS/?igshid=tgsue770npsx

[weightlossmotivation99]

How to Lose Weight . . . Never miss any update from me. Follow @weightlossmotivation66 . . . Weight loss is actually very simple. Burn more calories than your body uses. The formula is basic. Simple in concept, but not easy in execution. -. But here’s the thing. Do you want to change your body composition? Get some lean muscle mass and look more defined? Then let’s talk fat loss. - -Maybe you want your clothes to fit better. Maybe you want to look lean. Maybe you want to have some muscle definition. Maybe you want to get stronger. - A number on the scale does not guarantee you any of those things. And as a mater of fact, with weight loss, you can also lose muscle if you aren’t careful. If you lose muscle and fat, you won’t look lean or more defined. The number on the scale may have moved, but you still may not look the way you want. - Hey, I get it. A number on the scale is something we can easily see - something that is tangible, and it can be ‘motivating’. It’s easy to use that as our indicator of success. There is some sort of expectation But here’s the thing: it certainly doesn’t tell the whole story. - So how do you get that more defined, lean look? A modest calorie deficit, adequate protein and strength training. Add in some cardio you love, and be prepared to be in the game for the long haul. - The scale can be part of the journey if you want it to be. But why not just focus on how you feel. How your clothes fit. How you look in the mirror. How much stronger you have gotten. And maybe even,…. Just maybe….. how much fun you’re having on your journey. - Your progress is there. I promise you. You don’t always have to look at the scale for signs of progress. - Keep it all in perspective and keep going. You are so much more than a number. You’ve got this. I know you do. . . . Credit @susanniebergallfitness . . . #loseweightla #loseweightjourney #loseweightinmysleep #loseweightinhealthyway #Loseweightin8 #loseweightgetpaid #LoseWeightGainMuscles #LoseWeightGainLife #loseweightgaineverything #loseweightforhealth #loseweightfindyourself #loseweightfeelgood #loseweightafter40 https://www.instagram.com/p/B3KhYHYA16W/?igshid=v05n27im7n9p

[blogketoquickblog]

1,583 Likes, 126 Comments – Susan Niebergall (@susanniebergallfitness) on Instag… https://ift.tt/2YHVL3e

[conquer24seven365]

@susanniebergallfitness ・・・ 💥SO YOU WANT TO GET A 6 PACK?💥 - 🐵I love the term “6 Pack” because it could be referring to beer or abs 😂. In this case, let’s talk Abs - 🐔What most people think is the way to get more defined abs is by crunching their way to ab glory. But here is the thing - 🦆A 6 Pack requires 2 things: - ➡️Building ab strength and burning ab fat. - 🐼When trying to attain a 6 Pack we tend to focus only on the strength building part and not on the fat burning part, and that results in strong abs that can’t be seen under the layer of fat. - 🐭So what to do? - ✅ Get out of the mindset of spot reducing - it doesn’t work ✅ Instead get in the mindset of overall fat reduction ✅ Get in a calorie deficit ✅ Strength Train-lift heavy. Big compound moves as your focus -Deadlifts, Squats, presses Pull ups -all require your core to engage ✅ Add some core isolation moves if you want ✅Be consistent and be patient - 🦄Gaining a 6 Pack is a fat loss process and that takes time-a lot of time. Too many people call it quits way too early in the game. I know. I used to be one of those people. - 🐸So put on the patience hat, keep track of your calories and go lift some heavy stuff. I promise you that 6 Pack will make its grand appearance and it will be worth the wait - #abworkout #core #absworkout #coreworkout #corestrength #coreexercises #abexercise #abstrength #sixpack #exercise #fitness #fitspo #fitfam #fitnesshelp #fitnessmotivation #fitnessphysique #workout #workouttips #workoutmotivation #personaltraining #strengthcoach #fitover40 #fitover50 #fitover55 #susanniebergallfitness (at LVAC)

[stunnerbody]

🔹I will be the first to tell you that I LOVE nuts! Cashews are my jam. - 🔹 But because nuts are high in fat, they are also high in calories. That doesn't mean you shouldn't eat them, it just means that you need to be mindful of how much you are eating. - 🔹I used to eat almonds by the handfuls per day. They were the “healthy” nut, so the more “healthy fat” the better, right? - 🔹Uhhh no. Not if you are trying to lose fat. - 🔹I was adding anywhere from 200-400 calories a day to my diet just from some handfuls of almonds. - 🔹Take a look at how many nuts make up 100 calories. Some surprises? For me there was. - 🔹Only 3 Brazil Nuts for 100 calories? Here's the thing-the chances of you (and me 😉) being at a party and eating only 3 Brazil Nuts is about zero. Super easy to overeat. - 🔹 I personally think of nuts more in a weight gain diet where you might need to add on calories ad opposed to a weight loss diet where you need to be more mindful of a calorie deficit. - 🔹That being said, if you love nuts, just work them in to your diet like any other food. You may end up choosing to spend your calories elsewhere and that's ok too. - 🔹If fat loss is your goal, a calorie deficit is still king, but you can make the numbers work and still eat some nuts, or any other food you love. And always always make sure to include foods that you love in your diet-cuz life's too short to feel deprived. - @susanniebergallfitness - ➡️What is your favorite nut? #nuts #fatlosshelp #fatlossgoals #fatlosscoach #fatlossdiet #fatlossfood, #fatlossprogram #weightlossmotivation #countingcalories #highcalorie #lowcalorie #dieting #diettips #dietplan #iifym #fitover40 #fitover50 #fitover55 #fitat45 #fitat50 #sfinnercircle #susanniebergallfitness

[diet-food-recipes]

HIGH VOLUME FAT LOSS FOODS. – by @ susanniebergallfitness You get hungry when yo… http://bit.ly/2PyEIc6

[gymschoolbyjac]

Great post from @susanniebergallfitness⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔹If you are looking for exercises that will help burn fat, focus on big compound moves. Squats, Deadlifts, Presses, Pulls. These exercises use multiple joints and muscles Why is that so important?⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔹Because the more joints and muscles are involved, the more energy you have to use. Think of it this way: More bang for your exercise buck.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔹Let’s not forget about nutrition. Hitting your calories and protein numbers is really THE most important thing. Consistency with your nutrition over time. Remember: Consistency is always >Perfection.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔹And let me be clear: There is absolutely nothing wrong with cardio (and crunches).. If you love cardio, I WANT you to do some.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ 🔹But if you really want to change your body composition, look strong and defined, then spending endless hours on the treadmill or doing 100s of crunches every night is not your best bet. Keep your cardio, but start building some lean muscle mass by lifting weight. Heavy weight. Get as strong as you can.⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ .⠀⠀⠀⠀⠀⠀⠀⠀⠀ Want to learn how to perform all these big lifts? - Then check out my 7 day free trial. Instagram users click the link on the bio. - Facebook users simply click the link below 👇👇 - www.gymschoolbyjac.com/freetrial⠀⠀⠀⠀⠀⠀⠀ ⠀⠀⠀⠀⠀⠀⠀⠀⠀ #weightlossjourney #weightlosssuccess #weightlossadvice #weightlosstips #fatlossadvice #iwanttoloseweight #weightlossjourney2018 #howtoloseweight #whycantiloseweight #caloriedeficit #weightlossdiet #weightlosscoach #fatlosscoach #fatlossgoals⠀⠀⠀⠀⠀⠀⠀⠀⠀ #fatloss #weightloss #fatlossjourney #healthtips #healthylifestyle #healthymind #fitnessmotivation #healthyweightloss #weightlossmotivation #burnfat https://www.instagram.com/p/Bvhj7yrFODY/?utm_source=ig_tumblr_share&igshid=121sh0e3ejexp

[fitnesssecretsnow]

via Twitter https://twitter.com/secrets_fitness

[tjmrobertson]

💥THE SECRET TO BURNING FAT💥 -#Repost susanniebergallfitness ・・・ 🐶You know, there is a lot of… https://t.co/6NFvJCKWEH

http://twitter.com/TJMRobertson

[ketosaviour]

Fitness Repost: 💥WHY AM I NOT GETTING 'TONED'?💥 Credit @susanniebergallfitness✨ 🙊 Can I be honest here? I used to hate the word “toned”. Not sure why exactly, just didn’t like it. I have come to figure out that the word “toned” is a staple in not only my online coaching clients vocabulary, but it seems to be in a lot of people’s vocabulary, so why not use it myself on occasion? - ✅ 🐸Let's start this off by agreeing what “toned” really means. I am using the term “toned” because that is what I hear from my clients and its what I get asked a lot about. “Toned” means visible lean muscle definition. - 🏋️‍♀️ Strength Training is the key to muscle growth and you will want to do it 3-4 times a week optimally, and be consistent with that. It is still possible to go less - it will just take a little more time. - 🍗 Protein and Strength Training are partners in building muscle definition. Aim for 1.0 grams of protein per pound of BW (or goal BW if you have significant weight to lose). Protein is going to help build those lean muscles and turn you into a calorie burning machine. - 🙈 The expectation that after a week there should be some visible changes, and when the changes aren’t there, people quit. The reality here is that fat loss is a process and can be a very long process. As long as you are consistent with your workouts and your nutrition, you can’t fail. I promise you it will work - just don’t quit. - 🚴🏼‍♀️ Look, cardio is great, but if you want to build lean muscle mass to get a defined muscular look, your focus needs to be on strength training. Keep the focus on strength training and add on some light cardio if you want - 😴 Sleep is probably the most important thing in our lives. It drives everything. It is super important for muscle growth, fat loss, weight loss, being a happy person, you name it. Sleep drives our lives. - 🤔 Don’t think that if you lift heavy you will bulk up. Just don’t. It will paralyze your progress - 🦄And don’t think that you are too old to pick it up either-you know how I feel about that! Go lift that weight and do it consistently and watch your lean muscles start to appear. All credits to @caloriedetails