lose fat build muscle – Page 2

June 9, 2022

Things I had to do to lose belly fat and gain a lean, healthy physique

“I forgot to eat.” Something you will never hear this girl say now.⁣⁣
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Years ago, I wore my ability to restrict food like a badge. Result: constantly being cold, loss of appetite, & zero energy. There were days I had to pull over to catch a quick nap because I couldn’t keep my eyes open. ⁣⁣⁣
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Workouts I thought I was gonna pass out. ⁣⁣
Blood pressure super low, like 80/58 low. I remember the doctor saying do you feel lightheaded a lot? ⁣⁣
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I had a DM from a woman this week & she made the statement she was never hungry & didn’t understand how eating more macros would help. ⁣⁣⁣
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So I put it this way…⁣⁣⁣
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Dying animals have no appetite & don’t eat. Thriving animals fight for their food. Which one do you wanna be?⁣⁣⁣
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Katie Kelly/ Coach K / @lil_bit_of_fit 🙂

A decrease in hunger after living in a calorie deficit for too long is our body shutting down to survive. ⁣⁣⁣
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This is why females eating below their BMR or at a low body fat don’t have a period. Your body is preserving energy to live. ⁣⁣⁣
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This is commonly why you’re constipated. Digestion slows. ⁣⁣⁣
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This is why you’re cold, no energy. Your hormones & systems down regulate to compensate.⁣⁣
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Other Common Symptoms:⁣⁣⁣

Irritability⁣⁣

Cold extremities ⁣⁣⁣

No sex drive⁣⁣

Increase in belly fat⁣⁣⁣

Chronic fatigue & soreness⁣⁣⁣
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Common Causes:⁣⁣⁣

Chronically eating in a calorie deficit⁣⁣⁣

Candida, Bacterial Overgrowth, Food Intolerances⁣⁣⁣

Malabsorption, gut inflammation⁣⁣⁣

Chronic stress, hormonal imbalances ⁣⁣⁣

Too much coffee (it suppresses appetite)⁣⁣⁣

Low quality food, deficiencies ⁣⁣⁣
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Should you eat if you’re not hungry?⁣⁣
Or when you’re not feeling hungry but know your body needs food, what should you do?⁣⁣
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Always eat when there is physiological/internal cue – in other words, when you either feel that hunger pang or become aware that your body is in need of nourishment. ⁣⁣
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2 guiding factors of what to eat & how much:⁣⁣
1. Inner Wisdom — how the body lets us know that we need food, or have had enough to eat. Growling stomach.⁣⁣
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2. Outer Wisdom — knowing what your body needs even if it’s not exactly asking for it. Knowing you haven’t eaten in hrs.⁣⁣
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I hope this helps! Swipe for things I had to do to get a healthier happier leaner physique that may also help you!!

Oxox
Coach K

Helpful guides & links: https://linktr.ee/lil_bit_of_fit

#carnivorediet #carnivore #lowcarblife #lowcarbdiet #foodaddiction #sugaraddiction #bingeeating #lchfdiet #meatdiet #iifym #ibs #ibd #crohns #colitis #crossfitwomen #bodybuildinggirls #myfitnessjourney #selfhealing #disorderedeating #crohnswarrior #orthorexia #crohnsdisease #reversediet #reversedieting #lilbitoffit #shareindy #indyblogger #losebellyfat #guthealth

June 6, 2022

Client call question: Is eating 1,000 calories the same as eating 2,000 calories but burning 1,000 calories off during exercise?

Client call question: Is eating 1,000 calories the same as eating 2,000 calories but burning 1,000 calories off during exercise?

A: NO. Not only are you lacking the calories needed to fuel your body appropriately to get the results you want, you’re also lacking in micronutrients, which your body needs to function at its best.

Let me point out a big issue: 1000 calories is not sustainable nor enough to sustain a toddler.

By eating so little your body begins to down regulate and fight against you, your metabolism drops, you lose muscle, your hormones begin to go wonky & the list goes on.
Basically you create a dumpster fire for yourself & attain the dreaded #skinnyfat for many.

This is what happens when you don’t strength train, abuse cardio, &
under eat, losing muscle & increasing body fat. You may lose weight but your physique looks nothing like the picture you have in your head.

I explained to my client It would be far easier & more effective to eat 2000 calories & train intentionally.
We should set ourselves up for a successful fat loss cut by reverse dieting if we need to, construct a success routine, then shoot for a small deficit & reassess.

During my last mini cut I only reduced my calories by about 300-400. That’s it.

Let me reiterate we shouldn’t obsess over our fit trackers, earning or burning food.

A much better option to overtraining & under eating is to create a lower caloric deficit, stick to that for 2-3 weeks & then reassess.

fat loss supplements — Link here to products and discount codes

The weight loss is slower, easier, more sustainable, more enjoyable, & life sucks a whole lot less

So if this sounds like you & you’re at a point where you’re no longer seeing progress & don’t know what to do, I’d love to help.
Link for coaching options

Coaching FAQ’s

Oxox
Coach K

#fatlosscut #fatloss #lowcarb #carnivorefatloss #meatbaseddiet #carnivorewomen #ketodiet #diet #carnivoretransformation #getlean #losebellyfat #lchfdiet #fitmom #strongmom #lowcarbdiet #losebellyfat #fatlosstips #crossfitgirls #girlswholift #fitness #indyblogger #indianapolis #fishersindiana #carmelindiana #weightlosstransformation #fatlosstransformation #carnivorecoach #beforeandafterphoto

February 3, 2022

Training for muscle gain vs fat loss

Q: Do I need to train different for muscle gain vs fat loss? I want your arms & shoulders! What do you do?
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A: One, the basics don’t change. Two, you just need to be the best version of you💚 The most common mistake I see people make is changing their training & nutrition every time the wind blows. You guys have to stick to something consistently for more than 2 weeks-30 days.⁣
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The biggest difference between muscle gain & fat loss phases are going to be the amount of food you’re consuming. Your workouts shouldn’t change much, maybe volume & intensity to reduce the stress on your body in a calorie deficit depending on your biofeedback.⁣
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Volume, intensity, & duration are your levers you can adjust any way that you need to tailor for your needs.⁣
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Walking is really all the cardio you need if your strength training & food are on point.⁣
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You don’t need to do endless circuit training, group training, & HIIT for results. ⁣
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Sweating is not a point of progress or efficacy. ⁣
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Your fit trackers are not 100% accurate when it comes to calorie burn. We shouldn’t be working out to earn or burn food anyways. It is fuel and should be treated as such.⁣
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During fat loss phases we simply want to maintain as much lean muscle mass as possible because you’re eating in a deficit. ⁣
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Muscle gain takes extra food & it is very hard to do both simultaneously. Commit to one or the other.⁣
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Train & eat smarter, not harder😉 ⁣
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Enjoy some sample programming & movements that I enjoy for push, pull upper body, & lower body days. Swipe!⁣
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Consistency & loving what you do are the keys 🔑 always!
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Oxox Coach K⁣

January 23, 2022

Full body workout routine plus the top tips that helped me lose the most weight

Q: I only have 2-3 days to work out a week? Any tips on workouts I can do? And what changes helped you lose the most weight? ➡️Swipe, save, tag & share!⁣
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Here’s a very basic but solid full body program example if you’re planning on resistance training & working out 2-3 d/wk.⁣
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You don’t need to make training overly complicated nor do you have to excessively do cardio & HIIT. Stick to walking & basic movements focusing on getting stronger with each of them.⁣
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Most of us want to save time & get in & out of the gym as quick as possible without sacrificing workout efficacy.⁣
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I put 2 exercises back to back to make 3 simple super sets. Aim to do each super set for 4 sets of 8-12 reps – slowly with good form. ⁣
Form always 1st before adding more weight to prevent injury.⁣
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Take 1-2 minute rest between sets in order to ensure adequate recovery.⁣
I know this is the hardest part for some of you, including myself. It’s hard to beat the crossfitter out of you when you’re focusing on bodybuilding. 😂 🏋🏼‍♀️⁣
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Gradually increase weights each week. If you’re consistent, you can switch up your workout after 4-6 weeks. ⁣
No one says you have to switch up your workout if this is working for you either. Go your own way as with everything in Food, Fitness, & Life. ⁣

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If you’re looking for a step by step plan to lose weight, actually keep it off, & improve gut issues &/or emotional issues with food, apply for a consultation in the link in my IG bio. ⁣
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Can’t afford coaching?⁣
I created a 354 page guide that will teach you anything you need to know about meat, macros, & getting the body you deserve❤️ Also in the link in my bio👩🏼‍💻📲⁣ link here

Oxox Coach K

January 21, 2022

How long will it take me to lose 30 pounds?

THE question everyone asks when they go to start a diet… “How long is it gonna take?”

I know you hate hearing “it depends” but there’s really no other answer for it.

Typically, if you are a smaller individual with less body weight to lose, lower in body fat%, it should take a lil longer to lose the same amount of total weight as someone who has more weight & body fat to lose.

In general terms, I would recommend a rate of weight loss of 0.4-0.8% total bodyweight per week.

Any slower, people get discouraged, any faster it’s hard to adhere & sustain plus you run the risk of losing lean body mass. We want to maintain as much lean muscle as possible when dieting.

Ain’t nobody wanna be #skinnyfat & be running around with a pancake booty.

Also, your story and history matter. Any “coach” that slashes your calories or prescribes macros without reviewing your history and current starting point you may wanna rethink.

Just had this exact conversation with a Consultation client this week. Her coach slashed her calories to 1500 without educating her what her true maintenance calories should be & what time frame was appropriate for her diet.

My client thought 1500 was her maintenance calories at 5’10, working out five days a week and this is what she should be eating for life🤯

Your coach should also explain & go over how to properly reverse out of your diet & what it means to periodize your nutrition properly to get the body you desire.

Feel free to save, tag, and share this post with your friends.

I go through different examples of how long it would possibly take you to lose 30 pounds and two different stories that may sound similar to yours.

Swipe through y’all!

Peace love and meat 🥩

Oxox

Coach K

January 19, 2022January 19, 2022

Should I do cardio before or after lifting? How can I lose fat and gain muscle? Things you may not want to hear…

Love yourself enough to go after your goal physique.⁣
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In many cases this may mean doing the exact opposite of what you think you need to do. ⁣
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Swipe for reminders answering some of your questions the past couple days.⁣
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Losing weight will neither make you a stronger, healthier, more acceptable human nor a happier person. ⁣
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To answer your questions of “Should I do cardio before or after weights?” and “How do I train for better performance for my competition or race AND lose body fat?”⁣
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If your goal is to BUILD muscle, strength & have better performance, we want to be doing resistance training when we have our best ability to perform well & that means eating like it too.⁣
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That means your cardio session before lifting or constant worrying about burning more calories is the exact OPPOSITE of your goal of better performance, building muscle, & getting stronger.⁣
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You don’t want to deplete your energy systems by doing excess cardio before lifting if your goal is to get strong, perform well, & lift as efficiently as you can.⁣
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Building muscle & getting stronger are hard af. Why would you want to purposely make it more difficult?⁣
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Also, losing body fat & building muscle are 2 different goals. Commit to one, eat & train like you mean it.⁣
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So take away…⁣
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Love yourself enough to do the things you need to do to optimally crush your goals. Be clear on your goal & execute.⁣
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Lfg. ⁣
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Oxox Coach K

January 19, 2022

How many calories should I be eating?

“How many calories do you eat?” “How many calories should I eat?”

Fabulous question & one that is unique for you. Just because your neighbor eats a certain amount of calories or follows a certain diet or just because I do doesn’t mean it’s correct for you.

Lemme explain…

The number of calories someone requires to maintain their bodyweight is unique & specific to them. Therefore, just because 2 people are the same height, weight, age & gender, doesn’t mean they should consume the same amount of energy (which is calories) per day.

Daily caloric requirements are influenced by many factors including these & swipe for cheat sheets!⬇️

▪️ Occupation (active vs sedentary)

▪️ Training frequency & intensity

▪️ Recent dieting history (metabolic adaptation, disordered eating, etc)

▪️ NEAT levels outside of work (walking for ex)

▪️ Diet quality, thermic effect of food (whole foods vs highly-processed)

▪️ Overall health & hormone status

▪️ Sleep Quality, Stress

▪️ How much muscle you have

It’s a matter of perspective. What you think is “alotta calories” is highly subjective, as different people will have different interpretations of what they consider to be “alotta food.”

Also, macro requirements will depend on the individual as well, everyone has a different threshold of energy & macro ratios of which they thrive.

Pay more attention to the below vs hyperfocusing on numbers:

▪️ Energy availability is in a great position to optimize health, performance & recovery

▪️ Your diet includes whole foods highly bioavailable & packed with essential nutrient requirements

▪️ Your relationship with food is healthy, hunger & satiation cues are on point

Enjoy the cheat sheets, experiment, & have fun! Don’t be afraid to eat!

You got this! How many calories are you crushing? 🦾🥩

January 17, 2022

Operation build a booty and sculpted shoulders! Effective movements and workouts!

Operation build big a booty & shoulders for 2022? 🦾🍑 — it’s a vibe 😉

No, you don’t have to switch up your workouts every time the wind blows. I’m asked this on the reg. I rarely switch up my body building basics routine. I focus on consistently getting my sessions in & consistently lifting heavier than I did before. Swipe through!

Real results are not from complicated movements, booty bands, supplements, & endless cardio.

There is no quick fix or hack to building muscle. Building muscle aka “Tone”

It takes time. Patience. Consistency.

It takes intentional training & programming.

It takes eating more food & putting an end to chronic dieting.

It takes putting an end to freaking out everytime the scale changes.

It takes Periodization.

It takes choosing optimal exercises, rinse & repeat over & over.

When it comes to muscle building for a specific body part the exercises you choose are kind of like the food you choose for your diet.

One “healthy” meal doesn’t make an effective diet. It’s the consistency of meals consumed over time.

Invest in good trainers & coaches to teach you how to do these properly. Form is everything. Basics are everything. Eat your protein and simply get to the gym!

If you are not doing any of these, have fun & add them to your arsenal 🦾🍑 🥩

Oxox Coach K

January 4, 2022

Building muscle on the carnivore diet without carbs

Q: Can I build muscle on carnivore without carbs? A: YES. It comes down to eating enough food + resistance training.

Tap photo for all the cheat sheets to help you on IG!

Before we jump into this, the most important things to remember:

1️⃣you actually GTTFG (go to the fxckin gym)

2️⃣you eat your meat & ample fat to support your goals, hormonal + metabolic function, & energy

3️⃣you love what you do & eat

4️⃣they’re intentional & appropriately structured to help you achieve your goals

Be realistic about your goals & expectations. All our goals will be different. If your goal is to simply move your body, have fun, be healthy, & get some mental stress relief – that’s a great goal too!

⁣That will still keep you consistent👏🏼

⁣Movement is medicine.

Most often, these are not the people I talk with, most are looking for a specific aesthetic look, often being “toned” & “look like they work out.”

2 of the biggest roadblocks:

1️⃣You’re under eating & not willing to eat MORE to actually gain the tone you want.

2️⃣You don’t know what to do to actually gain muscle, & refuse or don’t like to lift weights because you don’t wanna get “bulky.”

I hear “I’m just not hungry” ALOT. And I always put it this way: a dying animal doesn’t eat, a thriving animal fights for its food. Which one do you wanna be?

Body recomposition changes, mean building muscle. As you build muscle typically you will lose body fat too. That takes more food.

You will feel fabulous.

You will feel strong.

You will feel badass.

And that feeling is addictive.

Get addicted to being healthy, strong, & committing to your health in the appropriate ways to get you what you want. Because guess what?! Your fat loss cut will be super easy after going thru this period of focusing on getting strong & eating what your body needs 1st.

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There’s a reason bodybuilders look the way they do & this is the picture most clients give me when I ask them what they want to look like.

Bodybuilders commit to their structured programs, they periodize nutrition which means eating more & gaining body fat at some point because they need to to regain health.

The principles & science don’t change, they still apply for building YOUR dream body.

Eat your meat. Lift your weights.

Oxox

Coach K