KPEN Personal Training

Weight loss⠀⠀⠀⠀⠀⠀⠀⠀⠀
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When it comes to losing weight you have to first understand that it will take off like a sprint with little sustainability after. Or a marathon with plenty of sustainability after. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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What I mean by that-⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Quickly diving into a diet plan, not custom made for your maintenance calories will more times than not throw your body off and make you feel hungry early on. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It’s like someone who has yet to exercise at all in their entire life is thrust into an advanced level TRX-Stick HIIT circuit with no rest. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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YOU HAVE TO WARM UP. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Start with cutting 200 calories from your maintenance every other day for 3 weeks. After 3 weeks cut 200 calories every day for 2 weeks. Progress from there repeating every other day for 3 weeks and every day for 2 weeks until you reach 500 calories cut every day from your maintenance. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Side note* Maintenance calories change when you lose weight, so constantly check weight every week. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Some advance more than others so you might feel the need to cut twice that, but don’t rush into it. You want to be able to sustain it long term. Not cut a ton and then fall off the wagon 2 weeks later. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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I’d love to work with anyone looking to lose weight. Deciding on the amount you want to lose and when will help in clarifying the realism of that goal. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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KPENpersonaltraining.com ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Another fun food fact: Watermelons 🍉 Carry lycopene nearly 30% of the amount that current researchers suggest helps to prevent prostate cancer. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Watermelon also helps in ridding your body of subcutaneous water (H2O beneath the skin and muscles) allowing one to look more cut the next day. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
-muscle chow ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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A common problem faced when trying to lose weight is that it's easy to become very hungry early in a diet. Eating whole foods can help tremendously! Seafood, whole wheat, eggs, bananas, oranges, beef, apples, and grapes are some examples. These foods aren’t just satiating but also low calorie! Enjoy eating until you are satisfied while also staying in your assigned caloric deficit!!⠀⠀⠀⠀⠀⠀⠀⠀⠀
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It’s crazy how much time is really needed to workout. Here is an 8-minute quality workout that will elevate the heart and challenge the muscles. Give it a shot and let me know how you felt!! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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x2sets! ⠀⠀⠀⠀⠀⠀⠀⠀⠀
1. Push Up Burpees (40s work 20s rest) Muscles worked- Quadriceps, Abdominals, Triceps, Glutes, Chest. ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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2. Star Jumps (40s work 20s rest) ⠀⠀⠀⠀⠀⠀⠀⠀⠀
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3. Scissor Lunges (40s work 20s rest) Muscles worked- Quadriceps, Glutes, Hamstrings⠀⠀⠀⠀⠀⠀⠀⠀⠀
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4. Cross over Mountain Climbers (40s work 20s rest) Muscles worked- Chest, Hamstrings, Shoulders, Abdominals⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Excited to announce that my website is up and running! KPENpersonaltraining.com