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Research finds humpback whales lose 11,000kg of blubber during their annual migrations, which is equivalent to the energy obtained after feeding on 57,000 kg of Antarctic krill. ________________________________________________________ Griffith University | CRICOS: 00233E | TEQSA: PRV12076

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✨ Open This ✨ If you goal is to “get toned” that means you want more muscle and less body fat. Here are 4 things that you need to focus on 👇🏻 1️⃣ You must eat enough. In order to build muscle your body needs adequate protein and calories. You use the protein to build and the carbs and fats for energy. But if you are constantly under eating in an effort to lose weight you likely aren’t eating enough to fuel your goals. 💕 Follow me @the.busy.mom.method for daily tips and tricks. 2️⃣ You need to lift heavy enough. If you’ve been lifting the same 10 lb weights for years then that is part of your problem. If you fear getting bulky and won’t increase your weights then you will never build muscle. You know what makes you look bulky? Having extra fat on top of your muscle. Not having more muscle. I promise you are not going to turn into a body builder over night. You need to be practicing progressive over load. 3️⃣ You need to be following a structured routine. You should be following the same workout regimen for at least 4 weeks at a time. No changing your workings everyday to spice it up or for muscle confusion, that will prevent you from making results. I tend to follow 2-3 workout routines in an entire year. Consistency gets you muscle. 4️⃣ You need rest days. You do NOT need to be working out 6-7 days a week. Your body needs adequate rest. 30 min of exercise 3-5 days a week is sufficient to gain results. Also your workouts do not need to be super long, if you are working out twice a day or for 1.5 or longer you might be over doing it and preventing muscle growth. You also don’t need to be doing cardio and lifting in the same days. Keep it short and sweet. If you have been working out for a while and not making progress then something is off with your program. 🔥Comment PLAN below to apply for my transformation coaching program where I custom design each plan for each client and GUARANTEE results. 🔥 Much love, Ashley #weightloss #fatloss #weighttraining #muscle #strongwomen #womenempowerment #motherhood #mombod #fitmom #mom #fitness #healthy #healthylifestyle #godisgood #healthy #fatloss

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