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GLP-1 weight loss : ‼️ lose fat not muscle ⚠️ By Megan FARRELL (NASM CPT) Darwin Fitness Personal Trainer If you’re taking a GLP-1 and you’ve lost a lot of weight, congratulations!! But if you’re also noticing you’re feeling a lot weaker than you used to be, you might have also lost muscle mass in the process. If this sounds like you, no worries, we can build that strength and muscle mass back! Maintaining sufficient muscle mass is extremely important for our general strength, metabolic health, and longevity! The most effective way to increase your muscle mass and improve your strength is by incorporating strength training in your fitness routine. Strength training combined with sufficient protein intake will build back up that muscle mass, improve bone density, and increase your overall strength & mobility! Start off with 2-3, 30 minute sessions, per week! Focus on compound lifting and progressing on each exercise week after week! Schedule a free assessment with Megan, weight loss personal trainer : Mention MEG1 @ [email protected] https://darwin-fitness.com/weight-loss-trainers-orlando/ Darwin Fitness Longwood FL weight loss personal trainers 110 N Orlando Ave #5 Maitland FL 32751 #GLP-1 #personaltrainer #strength #strengthtraining #female #personaltraining #bonedensity #nasm #weightlossmeds #weightlossdrugs #weightlossworkout #weightlosstraining #nutritioncoach #healthydiet #personaltrainer #privategym #orlandogym #maitlandgym #winterparkgym #winterpark #altamontesprings #maitland #casselberry #longwood #wintersprings #orlando #fl
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Hey FitFam! Welcome to this kickass 21-day standing workout that's gonna have you saying goodbye to that stubborn belly fat, and hello to a lifted booty and a rock-solid lower back! 💪🔥 Let's dive into this routine that's all about using your own body weight—no fancy equipment, just pure dedication! 🚀 Results We'll Get After the Workout: Picture this – after 21 days of committing to this standing workout, you're gonna notice that belly fat taking a backseat. Your glutes? Lifted to the heavens! Lower back? Solid as a rock. This ain't just a workout; it's a transformation journey. Expect a tighter core, stronger lower back muscles, and a booty that deserves its own zip code! 🍑✨ ⚠️ Contraindications and Diseases Not Recommended: Hold up, we're all about safety here. Before you jump into this journey, let's talk real. If you've got any back issues, hernias, or joint problems, it's time to consult with your doc before getting your sweat on. This routine is a powerhouse, but it's not a one-size-fits-all. Steer clear if you're dealing with serious health stuff, and always listen to your body, babe! HOME WORKOUT PLAN (time codes): 00:00 Introduction 00:13 Knee To Elbow 01:00 Standing Abs Twists 02:04 Hip Bounce Arm Opener 03:15 Twist Knee Up 04:01 Rest time 04:21 Good Morning 05:19 Rear Fly Stepback 06:02 Chest Fly Plyo Squat 07:01 Rest time 07:31 Knee To Toe Touch 08:37 Standing Side Crunch 09:18 Oblique Twist Squat 10:24 Rest time 10:54 Knee Drive 11:31 Side Lunge Windmill 12:12 Squat Arm Lifts 12:45 Rest time 13:15 Side Leg Raise Left 14:12 Side Leg Raise Right 15:03 Cross Crunches To Leg Lift (L) 16:35 Cross Crunches To Leg Lift (R) 18:04 Squat To Side Leg Raise 19:22 Rest time 19:52 Reverse Right Leg Raise 20:47 Reverse Left Leg Raise 21:43 Standing Twist Stretch 22:46 Half Plyo Squat Twist 24:06 Rest time 24:36 Half Squat Side Reach 25:19 Tilt And Extend 26:41 Pulse Squats 28:06 Workout end There you have it, warriors! This standing workout is your secret weapon against that 'bulging belly' drama. Commit to the grind for 21 days, and watch your body transform like never before. Remember, it's not just about looking good; it's about feeling damn good too. Keep that vibe alive, stay consistent, and let's crush those fitness goals together! 🌈💕 #StandingWorkout #BellyFatBurn #LowerBack #glutesworkout #homeworkout #absworkout #noequipmentworkout #nojumpingworkout
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The truth is simple: you can train the same way year-round and completely transform my body just by dialing in your nutrition. If you want real fat loss results, this is the blueprint: 1. Create a Caloric Deficit with Precision Use a science-backed TDEE calculator (Total Daily Energy Expenditure) to determine your baseline. Then, reduce intake by ~500 calories per day to lose 1 pound per week—slow, sustainable, and effective. Track your intake, weigh yourself weekly, and adjust. 2. Prioritize Whole Foods Focus on nutrient-dense, minimally processed meals. This isn’t about dieting—it’s about eating like someone who values performance, recovery, and long-term health. 3. Dial in Your Macros There’s no one-size-fits-all macro split, but a balanced approach works for most: aim for roughly 33% of your daily calories from each macro—protein, fats, and carbs. This supports energy, muscle retention, and satiety. Adjust based on how you feel and perform. 4. Lean Toward the Mediterranean Diet It’s not a fad—it’s sustainable, heart-healthy, and rooted in whole grains, quality fats, lean proteins, and colorful produce. It keeps inflammation low and energy stable. 5. Use Carb Timing Strategically Carbs aren’t the enemy—they’re fuel. We recommend consuming the majority of your carbs pre-workout to power performance and immediately post-workout to aid recovery. The rest of the day, focus on protein, fiber, and hydration. Nutrition is where fat loss happens. Full episode is live now. #FatLoss #NutritionPlan #StrengthAndShred #MacroTracking #CaloricDeficit #SoberStrength
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