#getshredded Instagram Story & Photos & Videos

  • (@smailnow) Instagram Profile @smailnow
  • Stockholm, Sweden
  • Training should be fun and hard at the same time! Often we are hard on ourself, we forget to enjoy the present moment cause we are always chasing some new goal. And it& #039 ;s nothing wrong with having goals. But life is not just about the destination, most of life is made up by the journey. So we might as well have fun on the way! Train hard, but have fun, eat healthy and make sure it tastes Good! #letsgo 😁💯
    .
    Go to www.smailnow.com (Link in bio @smailnow To start your workout plan today 👍🏼😊 #smailnow #12weekplan #onlinecoach #eatlikesmail
  • Training should be fun and hard at the same time! Often we are hard on ourself, we forget to enjoy the present moment cause we are always chasing some new goal. And it's nothing wrong with having goals. But life is not just about the destination, most of life is made up by the journey. So we might as well have fun on the way! Train hard, but have fun, eat healthy and make sure it tastes Good! #letsgo 😁💯
.
Go to www.smailnow.com (Link in bio @smailnow To start your workout plan today 👍🏼😊 #smailnow #12weekplan #onlinecoach #eatlikesmail
  •  115  1 3 minutes ago

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  • (@devoted_dad) Instagram Profile @devoted_dad
  • *6 WAYS TO HAVE MORE ENERGY* by @oualidzaim
    •⠀
    Are you feeling sluggish & struggling to get through the day? Don& #039 ;t have energy to get to the gym or get you butt off the couch?⠀
    •⠀
    Here are 6 ways to improve your daily energy levels (not quick energy fixes):⠀
    •⠀
    👉 Sleep earlier: even if you end up sleeping the same number of hours, try going to bed an hour earlier. Your sleep will improve and you& #039 ;ll have more energy in the day.⠀
    •⠀
    👉 Drink more water: you might simply feel sluggish because of dehyration. Load up on water in the morning and sip it all day.⠀
    •⠀
    👉 Eat more greens: this will start covering for a potential lack of micronutrients in your diet. No nutrients, no energy!⠀
    •⠀
    👉 Eat less sugar: fast sugars cause ups and downs in your blood sugar level. When blood sugar drops after a spike, you crash. Avoid spiking it in the first place by eating more complex carbs instead.⠀
    •⠀
    👉 Get caffeine: drink 1-3 cups of black coffee per day or supplement with caffeine pills. This will improve your energy and focus, but don& #039 ;t abuse it either.⠀
    •⠀
    👉 Exercise: to move more, you need to move more. Simple. So get off the couch and go for a walk or hit the gym for a quick workout. You& #039 ;ll feel awesome afterwards.⠀
    •⠀
    Tag a friend who needs more energy⚡⚡⚡⠀
    •⠀
    To your success,⠀
    •⠀
    Your friend & coach Oualid⠀
    *⠀
    *⠀
    *⠀
    *⠀
    *⠀
    #energyboost #needenergy #bettersleep #waterislife #microgreens #sugarhigh #bloodsugar #liftweights #cardiotime #workouttips #nutritiontips #lifestyletips #burnfat #losefat #getlean #getfitstayfit #getripped #getshredded #getinshape #mensfitness #menshealth #singledadlife #dads #parentlife #instadad
  • *6 WAYS TO HAVE MORE ENERGY* by @oualidzaim⠀
•⠀
Are you feeling sluggish & struggling to get through the day? Don't have energy to get to the gym or get you butt off the couch?⠀
•⠀
Here are 6 ways to improve your daily energy levels (not quick energy fixes):⠀
•⠀
👉 Sleep earlier: even if you end up sleeping the same number of hours, try going to bed an hour earlier. Your sleep will improve and you'll have more energy in the day.⠀
•⠀
👉 Drink more water: you might simply feel sluggish because of dehyration. Load up on water in the morning and sip it all day.⠀
•⠀
👉 Eat more greens: this will start covering for a potential lack of micronutrients in your diet. No nutrients, no energy!⠀
•⠀
👉 Eat less sugar: fast sugars cause ups and downs in your blood sugar level. When blood sugar drops after a spike, you crash. Avoid spiking it in the first place by eating more complex carbs instead.⠀
•⠀
👉 Get caffeine: drink 1-3 cups of black coffee per day or supplement with caffeine pills. This will improve your energy and focus, but don't abuse it either.⠀
•⠀
👉 Exercise: to move more, you need to move more. Simple. So get off the couch and go for a walk or hit the gym for a quick workout. You'll feel awesome afterwards.⠀
•⠀
Tag a friend who needs more energy⚡⚡⚡⠀
•⠀
To your success,⠀
•⠀
Your friend & coach Oualid⠀
*⠀
*⠀
*⠀
*⠀
*⠀
#energyboost #needenergy #bettersleep #waterislife #microgreens #sugarhigh #bloodsugar #liftweights #cardiotime #workouttips #nutritiontips #lifestyletips #burnfat #losefat #getlean #getfitstayfit #getripped #getshredded #getinshape #mensfitness #menshealth #singledadlife #dads #parentlife #instadad
  •  3  2 10 minutes ago

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  • (@skiman.factual.fitness) Instagram Profile @skiman.factual.fitness
  • 💪Brand new "📚 Beginners Guide eBook 📚" coming soon, please turn on post
    notifications and story notifications so you don& #039 ;t miss a beat.  I will be updating the page when it is live
    and available.

    Comment below "STRONG" if you enjoy the content/post.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Follow me @skiman .factual.fitness for daily nutritional & training advice! 😉
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    *STRONG OR WEAK* by @kizentrainingofficial
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Aka "STAYING TIGHT WITH THE BENCH PRESS"
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Excellent post on tips on how to stay tight on the bench press and also how stacking joints can help you be in the best position for getting stronger at the bench press, read below on what Kizen has to say:
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    "We see a lot of lifters have their elbows shifting back at the bottom of the bench press. If this is you let’s fix weak position and get you a bigger bench.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    The longer the range of motion, the harder it will be to keep those elbows tucked in the correct position. Your height, arch and limb length are factors here so not everyone’s bench form will be EXACTLY the same.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    1️⃣ Your elbow should be underneath your wrist and underneath the barbell when you are pressing.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    2️⃣ For the most mechanically advantageous position you will need to retract your scapula back. With this being the case, think of the visual que of making a V shape with your scapula pull them back and together.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    3️⃣As you lower the bar over your chest your back should remain tight. Especially over those last 4-5 inches (this is most likely when your elbows are going to want to roll forward) Your back should be at its tightest at the bottom of the lift, not at the top.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Focusing on these three simple tips your bench is going to be much stronger and more stable." Hope that helps!

    If you made it this far please comment below "STRONG" as it helps me to see that I& #039 ;m making a difference in your fitness goals. As always have a great day, -Ski
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    #skimanfactualfitness #chest #bench #cut #bulk #maintenancecalories #leangains #leanbulk #bulking #caloricdeficit #caloricsurplus #fatlosstips #losefat #burnfat #getshredded #getripped #buildmuscle #gain #muscle #getstrong #musclegain
  • 💪Brand new "📚 Beginners Guide eBook 📚" coming soon, please turn on post
notifications and story notifications so you don't miss a beat.  I will be updating the page when it is live
and available.

Comment below "STRONG" if you enjoy the content/post.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Follow me @skiman.factual.fitness for daily nutritional & training advice! 😉
⠀⠀⠀⠀⠀⠀⠀⠀⠀
*STRONG OR WEAK* by @kizentrainingofficial
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Aka "STAYING TIGHT WITH THE BENCH PRESS"
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Excellent post on tips on how to stay tight on the bench press and also how stacking joints can help you be in the best position for getting stronger at the bench press, read below on what Kizen has to say:
⠀⠀⠀⠀⠀⠀⠀⠀⠀
"We see a lot of lifters have their elbows shifting back at the bottom of the bench press. If this is you let’s fix weak position and get you a bigger bench.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
The longer the range of motion, the harder it will be to keep those elbows tucked in the correct position. Your height, arch and limb length are factors here so not everyone’s bench form will be EXACTLY the same.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
1️⃣ Your elbow should be underneath your wrist and underneath the barbell when you are pressing.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
2️⃣ For the most mechanically advantageous position you will need to retract your scapula back. With this being the case, think of the visual que of making a V shape with your scapula pull them back and together.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
3️⃣As you lower the bar over your chest your back should remain tight. Especially over those last 4-5 inches (this is most likely when your elbows are going to want to roll forward) Your back should be at its tightest at the bottom of the lift, not at the top.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Focusing on these three simple tips your bench is going to be much stronger and more stable." Hope that helps!

If you made it this far please comment below "STRONG" as it helps me to see that I'm making a difference in your fitness goals. As always have a great day, -Ski
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#skimanfactualfitness #chest #bench #cut #bulk #maintenancecalories #leangains #leanbulk #bulking #caloricdeficit #caloricsurplus #fatlosstips #losefat #burnfat #getshredded #getripped #buildmuscle #gain #muscle #getstrong #musclegain
  •  885  36 50 minutes ago

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  • (@nick_fitbodyplan) Instagram Profile @nick_fitbodyplan
  • Amsterdam, Netherlands
  • ⚫️ Black & White ⚪️: Most people see things in life as either black or white. They forget the grey area thats inbetween.
    ▪️It’s the same with training plans and nutrition. There is no one-size fits it all. People sometimes ask me if I got any plans or fixes for them. The answer is always no. I don’t want people to be misinformed and use plans that won’t work for them.
    ▪️The real results are in customizing everything to the individual. Example: you can do a squat in many different ways and details matter regarding the correct stimulus. Nobody has the same build legs so activating the quads or hamstrings need to be different per individual. Exercise videos are nice to watch for example but you need to assess your stance for optimal muscle stimulus.
    ✅ Customizing is everything! Don’t believe a PT that sends you a 12 week workout challenge or some other shit. It will NOT be optimal for your goal. Want my help to customize your way of achieving your goal? I’m your gainsmaker 🙋🏻‍♂️. Just send me a DM or visit link in bio (fitbodyplan.nl). Speak to you soon 👊🏼.
  • ⚫️ Black & White ⚪️: Most people see things in life as either black or white. They forget the grey area thats inbetween.
▪️It’s the same with training plans and nutrition. There is no one-size fits it all. People sometimes ask me if I got any plans or fixes for them. The answer is always no. I don’t want people to be misinformed and use plans that won’t work for them.
▪️The real results are in customizing everything to the individual. Example: you can do a squat in many different ways and details matter regarding the correct stimulus. Nobody has the same build legs so activating the quads or hamstrings need to be different per individual. Exercise videos are nice to watch for example but you need to assess your stance for optimal muscle stimulus.
✅ Customizing is everything! Don’t believe a PT that sends you a 12 week workout challenge or some other shit. It will NOT be optimal for your goal. Want my help to customize your way of achieving your goal? I’m your gainsmaker 🙋🏻‍♂️. Just send me a DM or visit link in bio (fitbodyplan.nl). Speak to you soon 👊🏼.
  •  111  4 53 minutes ago
  • (@alekdrenko) Instagram Profile @alekdrenko
  • 💥 The thing you must remember is that in order to lose weight you need to be in a CALORIC DEFICIT. That means that before you decide to start losing weight in a SMART and SCIENTIFIC way, you need to discover your MAINTENANCE calories. That’s a baseline target that theoretically results in NO CHANGE. In simpler terms if you eat like that no weight change will occur. .
    .
    👉 The way I personally prefer to do this is by TRACKING WEIGHT and FOOD INTAKE over two weeks.
    .
    .
    👉 I always weigh myself the moment I get up before I drink water and on an EMPTY STOMACH. I weigh myself after I pee as well. For the food tracking you can USE ANY APP you want or you can even count everything in a notebook, it’s not really important.
    .
    .
    👉 At the end of the two weeks you will have 14 weigh ins and 14 calorie values. You now need to determine your AVERAGE CALORIC INTAKE by summing all the caloric intakes from different days and dividing them with 14 since there are 14 days in two weeks. .
    .
    👉 For the weigh ins you need to SPLIT your weigh ins into 2 weekly averages by adding the first 7 weigh ins together and dividing by 7 and doing the same thing with you last 7 weigh ins. .
    .
    👉 So what if the average number of the second week weigh ins is a little bit higher than the first weeks weigh in. It means that you’ve been in a small CALORIC SURPLUS on weekly basis.
    .
    .
    👉 Now, if 1 pound of ADIPOSE TISSUE contains approximately 3500 calories you need to use this number to calculate your maintenance calories. .
    .
    👉 If for example you gained 1 pound from the first week to the second week that means that you had an average surplus of 500 calories a day. .
    .
    👉 If you gained 0.2 pounds in the second week you should multiply 3500 x 0.2 which is 700 calories. That means on average you consumed a surplus of 100 calories a day. So lets assume your average caloric intake for the 14 days was 2000 calories, it means that your maintenance is roughly 1900 calories. .
    .
    💥Now depending on your GOALS you can go in a deficit to LOSE WEIGHT or go in a surplus to GAIN MUSCLE.
    .
    .
    Photo by: @marrygj @miloshkrstevski
    #fitness #fitnesstrainer #loseweight #fitgoals #calories #getshredded #getlean
  • 💥 The thing you must remember is that in order to lose weight you need to be in a CALORIC DEFICIT. That means that before you decide to start losing weight in a SMART and SCIENTIFIC way, you need to discover your MAINTENANCE calories. That’s a baseline target that theoretically results in NO CHANGE. In simpler terms if you eat like that no weight change will occur. .
.
👉 The way I personally prefer to do this is by TRACKING WEIGHT and FOOD INTAKE over two weeks.
.
.
👉 I always weigh myself the moment I get up before I drink water and on an EMPTY STOMACH. I weigh myself after I pee as well. For the food tracking you can USE ANY APP you want or you can even count everything in a notebook, it’s not really important.
.
.
👉 At the end of the two weeks you will have 14 weigh ins and 14 calorie values. You now need to determine your AVERAGE CALORIC INTAKE by summing all the caloric intakes from different days and dividing them with 14 since there are 14 days in two weeks. .
.
👉 For the weigh ins you need to SPLIT your weigh ins into 2 weekly averages by adding the first 7 weigh ins together and dividing by 7 and doing the same thing with you last 7 weigh ins. .
.
👉 So what if the average number of the second week weigh ins is a little bit higher than the first weeks weigh in. It means that you’ve been in a small CALORIC SURPLUS on weekly basis.
.
.
👉 Now, if 1 pound of ADIPOSE TISSUE contains approximately 3500 calories you need to use this number to calculate your maintenance calories. .
.
👉 If for example you gained 1 pound from the first week to the second week that means that you had an average surplus of 500 calories a day. .
.
👉 If you gained 0.2 pounds in the second week you should multiply 3500 x 0.2 which is 700 calories. That means on average you consumed a surplus of 100 calories a day. So lets assume your average caloric intake for the 14 days was 2000 calories, it means that your maintenance is roughly 1900 calories. .
.
💥Now depending on your GOALS you can go in a deficit to LOSE WEIGHT or go in a surplus to GAIN MUSCLE.
.
.
Photo by: @marrygj @miloshkrstevski
#fitness  #fitnesstrainer #loseweight #fitgoals #calories #getshredded #getlean
  •  58  2 1 hour ago

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  • (@ambitiouslymario_theironreaper) Instagram Profile @ambitiouslymario_theironreaper
  • Envision it.....
    Envision what it& #039 ;ll feel like to have the two best components of life which is TIME, & MONEY...
    What would you do if you had the ability to have both MONEY & TIME without sacrificing one for the other?
    COMMENT BELOW👇👇👇

    It& #039 ;s simple to me i help everyone get what they want, & in return it& #039 ;ll help me get what i want.


    @ironreaperfitness crew kneck available!
    This size is a LARGE for a large ass ninja🤣


    Much Love 🤙
    🗝
    •LOVE
    •VISION •HARDWORKER •PASSION •RESILIENT
  • Envision it.....
Envision what it'll feel like to have the two best components of life which is TIME, & MONEY...
What would you do if you had the ability to have both MONEY & TIME without sacrificing one for the other?
COMMENT BELOW👇👇👇
•
It's simple to me i help everyone get what they want, & in return it'll help me get what i want.
•
•
@ironreaperfitness crew kneck available!
This size is a LARGE for a large ass ninja🤣
•
•
Much Love 🤙
🗝
•LOVE
•VISION •HARDWORKER •PASSION •RESILIENT
  •  24  2 1 hour ago

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  • (@workout_health_9) Instagram Profile @workout_health_9
  • Comment below "SCIENCE" if you enjoy the content/post.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Follow me @workout_health_9  for daily nutritional & training advice! 😉
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    *BRO-SPLIT VS SCIENCE* by @oakleyoday
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Alright, I figured while I have you guys hot here on split content what a better day to share this awesome posts that I agree with my Oakley O& #039 ;Day!
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    So let me open up with a disclaimer that the bro-split is not necessarily bad. I still remember my old log books from tracked bro splits that I have til this day. For the most part I fell into the same trap that most everyday fitness enthusiast find in magazines by people that were on super creatine (aka enhancers etc) and were growing mad with crazy results from this type of style of workout.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    BUT as naturals, time and time again studies have shown that in order to benefit efficiently for muscle growth that hitting the muscle groups multiple times a week is the most efficient way of putting on muscle.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    What you have here is a 6 day split where each muscle group is getting hit multiple times a week. For most this is a lot of volume so keep that in mind as you could use other splits to hit the muscle groups frequently only in less days.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    This example has abs/core getting hit on a separate day as many of you know that I only hit abs directly twice a week on lower days with hanging leg raises but feel free to add any core or ab exercises you like to these types of programs.
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    Hope that helps!
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    If you made it this far please comment below "SCIENCE" as it helps me to see that I& #039 ;m making a difference in your fitness goals. As always have a great day, -Ski
    ⠀⠀⠀⠀⠀⠀⠀⠀⠀
    #skimanfactualfitness   #science   #brosplit   #cut #bulk   #maintenancecalories   #leangains   #leanbulk #bulking   #caloricdeficit   #caloricsurplus   #fatlosstips #losefat   #burnfat   #getshredded   #getripped #buildmuscle   #gain   #muscle   #getstrong #musclegain
  • Comment below "SCIENCE" if you enjoy the content/post.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Follow me @workout_health_9  for daily nutritional & training advice! 😉
⠀⠀⠀⠀⠀⠀⠀⠀⠀
*BRO-SPLIT VS SCIENCE* by @oakleyoday
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Alright, I figured while I have you guys hot here on split content what a better day to share this awesome posts that I agree with my Oakley O'Day!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
So let me open up with a disclaimer that the bro-split is not necessarily bad. I still remember my old log books from tracked bro splits that I have til this day. For the most part I fell into the same trap that most everyday fitness enthusiast find in magazines by people that were on super creatine (aka enhancers etc) and were growing mad with crazy results from this type of style of workout.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
BUT as naturals, time and time again studies have shown that in order to benefit efficiently for muscle growth that hitting the muscle groups multiple times a week is the most efficient way of putting on muscle.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
What you have here is a 6 day split where each muscle group is getting hit multiple times a week. For most this is a lot of volume so keep that in mind as you could use other splits to hit the muscle groups frequently only in less days.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
This example has abs/core getting hit on a separate day as many of you know that I only hit abs directly twice a week on lower days with hanging leg raises but feel free to add any core or ab exercises you like to these types of programs.
⠀⠀⠀⠀⠀⠀⠀⠀⠀
Hope that helps!
⠀⠀⠀⠀⠀⠀⠀⠀⠀
If you made it this far please comment below "SCIENCE" as it helps me to see that I'm making a difference in your fitness goals. As always have a great day, -Ski
⠀⠀⠀⠀⠀⠀⠀⠀⠀
#skimanfactualfitness #science #brosplit #cut#bulk #maintenancecalories #leangains #leanbulk#bulking #caloricdeficit #caloricsurplus #fatlosstips#losefat #burnfat #getshredded #getripped#buildmuscle #gain #muscle #getstrong#musclegain
  •  8  0 2 hours ago
  • (@nutritionculture) Instagram Profile @nutritionculture
  • 🔥9 HEALTHY FOOD SWAPS🔥
    -
    -
    ___________________
    Follow @nutritionculture for more fitness & nutrition info!! 💪
    ___________________
    Some easy and healthy food swaps you can do! 👇
    ___________________
    1.Candy bars provide little nutritional value, so a great substitute to get more protein in is with a protein bar. 2.If you& #039 ;re craving a chocolaty dessert, eat dark chocolate instead as it is much healthier and less caloric. 3.Most cereals also have plenty of sugar and not an adequate amount of nutrients or fiber; try to substitute this for oatmeal instead!
    ___________________
    4.White rice is a simple, refined carb that does not have as many nutrients to offer. Whereas quinoa is a great complex carb with plenty of fiber, nutrients, and protein. 5.Swap sweet potatoes for white potatoes, as they are just as healthy, but are lower on the glycimic index. 6.Instead of sour cream in your salads or in other recipies/meals, add some Greek yogurt instead for plenty more protein, less calories, and more nutrients!
    ___________________
    7.When it comes to frappuccinos, sure they may be delicious, but they are packed with sugar and calories. Drink black coffee instead as it has nearly 0 calories and helps suppress hunger! 8.Cow& #039 ;s milk usually has harmful hormones, more calories, and is a drink that many people choose to avoid; almond milk on the other hand has plenty of nutrients and is super low on calories! 9.Finally, try to avoid sugary drinks, as they are have little nutritional value and lots of sugar. Try to just stick to water, and if you are craving something a little sweeter like juice, opt for fruit infused water instead!
    ___________________
    Tag a friend that needs to see this! 👇
    __________________
    As always, let me know if you have any questions at all! 🤓
    ___________________
    #nutritionculture #foodswap #fatlosstips #cravings #healthyalternatives #healthyalternative #fatloss #weightloss #eathealthy #eatforabs #eatforhealth #eatguide #eatingclean #eatclean #fitnesscoach #healthyeatinghabits #healthyeating #shreddedlife #bulkingseason #veganhealth #veganrecipes #healthtips #nutritiontips #nutrition #bodybuilding #getshredded #getripped #veganfood #gymmotivation #foodswaps
  • 🔥9 HEALTHY FOOD SWAPS🔥
-
-
___________________
Follow @nutritionculture for more fitness & nutrition info!! 💪
___________________
Some easy and healthy food swaps you can do! 👇
___________________
1.Candy bars provide little nutritional value, so a great substitute to get more protein in is with a protein bar. 2.If you're craving a chocolaty dessert, eat dark chocolate instead as it is much healthier and less caloric. 3.Most cereals also have plenty of sugar and not an adequate amount of nutrients or fiber; try to substitute this for oatmeal instead!
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4.White rice is a simple, refined carb that does not have as many nutrients to offer. Whereas quinoa is a great complex carb with plenty of fiber, nutrients, and protein. 5.Swap sweet potatoes for white potatoes, as they are just as healthy, but are lower on the glycimic index. 6.Instead of sour cream in your salads or in other recipies/meals, add some Greek yogurt instead for plenty more protein, less calories, and more nutrients!
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7.When it comes to frappuccinos, sure they may be delicious, but they are packed with sugar and calories. Drink black coffee instead as it has nearly 0 calories and helps suppress hunger! 8.Cow's milk usually has harmful hormones, more calories, and is a drink that many people choose to avoid; almond milk on the other hand has plenty of nutrients and is super low on calories! 9.Finally, try to avoid sugary drinks, as they are have little nutritional value and lots of sugar. Try to just stick to water, and if you are craving something a little sweeter like juice, opt for fruit infused water instead! 
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Tag a friend that needs to see this! 👇
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As always, let me know if you have any questions at all! 🤓
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