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fastreps

Jason Loera πŸ† #IntermittentFasting πŸ“± Personal Trainer (NASM CPT) 🐾 WOU πŸ“š Exercise Science 😎 Wannabe Fitness Guru ❀️ I love you #️⃣ Get Your #FatReps in for FREEπŸ‘‡πŸ½ http://fastingreps.com/courses/fatreps
355 posts
7,876 followers
3,277 following

@fastreps

Jason Loera
#mentalreps 🧠 #perspective πŸ–€
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πŸ“Έ @r_hdz21
(08/14/18)
7 88 16 hours ago

@fastreps

Jason Loera
Q&a:
“training differences between being natural and being enhanced.”
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for those who are new, being natural or “natty” just means not on steroids aka “gear” aka “juice” πŸ’‰
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and if you’re also new, you’re either against or in favor of being enhanced, depending on how much you’ve put time into it’s research.
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unfortunately, i’m running low on time to dig deeper into it, so i’ll have to just put 2-and-2 together for now.
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i’ve gotta get tf out of here so i can go finish getting my #mentalreps in πŸ“š
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being enhanced will always be better, and we can biohack now…
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it’s easy.
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we just eat and supplement w/ greater understanding.
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but i have a pretty good understanding about my audience now, and i’m kinda worried about younger peeps getting into lifting now.
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we tend to lean towards short-term gratification the younger we are.
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do whatever tf you wanna do, but if you aren’t well-informed about the “juicy-juice,” but still take it, you’re probably an ass…
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but w/ that in mind, i’m neutral when it comes to choosing sides because perspective before judgement.
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what are your thoughts on this topic? 🧐
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πŸ“Έ @dubiooo11
(08/15/18)
9 192 Yesterday

@fastreps

Jason Loera
Q&a:
“the importance of being well hydrated and how it affects your training and body.”
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h2o = water
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πŸ’§h2o factsπŸ’§
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πŸ’§ 40-70% of body’s mass
πŸ’§ lubricant for every tissue & cell
πŸ’§ transports nutrients, hormones, peptides
πŸ’§ for chemical & metabolic reactions
πŸ’§ regulates body temperature
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drinking water is important — we already f*****g know, so i get it…
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but according a poll that surveyed 3,003 u.s. americans, it was found that:
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‼️ 75% were more than likely chronically dehydrated!
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each person drank about eight servings of hydrating beverages per day, but this was offset by other variables within their lifestyle that most of us need to be more aware of, such as:
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β˜•οΈ drinking caffeinated beverages
πŸ₯ƒ drinking alcohol
πŸ₯¨ eating a diet high in sodium
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😰 here’s some physiological side effects of dehydration that can occur:
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⬆️ increases:
❌ gastrointestinal distress
❌ blood viscosity (thicker blood)
❌ heart rate
❌ core temperature at which sweating begins
❌ core temperature at which skin blood flows
❌ muscle glycogen use
❌ core temperature at a given exercise intensity
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⬇️ decreases:
❌ plasma volume
❌ blood flow
❌ central blood volume
❌ cardiac (heart) filling pressure
❌ cardiac output & s****e volume
❌ sweat rate at a given core temperature
❌ maximal sweat rate
❌ skin blood flow at a given core temperature
❌ maximal skin blood flow
❌ performance
❌ endurance capacity
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gastric emptying is a good indicator for h2o/nutrient absorption, so we want to increase it’s rate.
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here’s 4 factors that vary gastric emptying:
βœ”οΈ environmental stress (heat)
βœ”οΈ nutrients
βœ”οΈ drink
βœ”οΈ exercise (sweat/breathing rate)
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h2o requirements during exercise 60 minutes:
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βœ… 1-2 hours prior, drink ~500ml (16oz.) of cold h2o
βœ… 15-30 min. prior, drink 300-500ml (10-16 oz. of cold h2o)
βœ… during exercise, ~600-1200ml·hr (21-43 oz·hr of cold h2o)
βœ… during recovery – immediately & every 2 hours, 1g of carbs·kg of bodyweight & adequate fluid to replace body weight loss:
βœ”οΈ 500ml·0.5kg lost (~2 cups·lb lost)
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πŸ“Έ @r_hdz21
(09/14/18)
9 147 2 days ago

@fastreps

Jason Loera
Q&a:
“being patient with a program. most want quick results so they give up on the program.”
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first off, thank you for this question @marco1blue πŸ‘πŸ½
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being patient is becoming more of a common sense mindset, but it’s still not completely ingrained in most of your heads.
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i understand we live in a tech world where the faster it gets, the more we resent slow progress across everything.
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but fuck…this short-term gratification mindset is really f*****g with your heads.
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too many are expecting the body to be superhuman or cyborg...
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here’s the real s****y truth, and i’m not just pulling this out of my a*s or anywhere from the internet, but i’m sure you can find something like this if you google “fast dieting” or whatever:
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πŸ’― fast progress is not as great or maintainable as slow progress.
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yes, there are slow and fast responders when it comes to exercise, just like those who get the hang of math problems or linguistics faster than others.
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but this doesn’t mean if you’re a slow responder that you can’t achieve the same results as a fast responder.
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i wasn’t a fast responder myself until i began taking creatine, so take that s**t if you really can’t wait.
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i never really saw my own progress until after 1 year!!!
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please understand that i wasn’t taking selfies or becoming disappointed my first full year of consistent lifting.
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i just didn’t give a f**k because:
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βœ… i already understood that i needed to deploy patience and enjoy the whole process.
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stop worrying about your physical reps. start focusing on your mental reps so you can apply that s**t to your physical reps.
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it doesn’t matter where you start…the final score will speak for itself.
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wow, this post can be philosophical in a way 🧐 lmao
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you want fast progress? go ahead and end up 2 steps back where you started 🀷🏽‍♂️
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πŸ“Έ
(06/30/18) - (08/18/18)
32 327 3 days ago

@fastreps

Jason Loera
Q&a:
“how can you still eat whatever the heck you want and still be lean and fit?”
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βœ… short answer, i don”t eat whatever i want actually.
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i continuously track all of my calories, but most importantly, my macros.
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let’s say you’re trying to lose weight, so your simple solution is to focus only on reducing your overall calories, not taking macros into account whatsoever.
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you should lose weight right? just like the law of thermodynamics — energy can’t be created nor destroyed — or whatever. i’m doing this off the top of my head.
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well what allows your body to burn the f*t that you want off? it’s food!
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you can’t eat the same amount of calories, even in a 500 calorie deficit, and expect to maintain the weight loss you were getting the first 3 or 4 days later on 2 or 3 months down the road.
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your body will eventually run out of f*t stores, causing your body to burn less calories, since less calories are still coming in.
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let me give you a better explanation:
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πŸ”₯ your metabolism will slow down ~30% if you decrease your total calories ~30% and so on.
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πŸ”₯ you’re taking in less energy, so you’re burning less energy.
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see, the calories notion is in the trash now, but it can still be useful for some people, including myself, partly.
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understanding calories in vs calories out is a great foundation.
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this is your calorie balance aka net difference between calories consumed vs calories burned.
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but what matters more than this is simply going to be your hormones — particularly insulin…
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as dr. fung (@drjasonfung ) proposes, a current pioneer in the health industry, it’s not breaking any law of thermodynamics, but it’s rather a problem w/ partitioning energy that comes in and out, which insulin can do.
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solution for me and everyone else…more than likely controlling insulin. how do you do that?
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βœ… eat low gi carbs
or
βœ… intermittent fast
or
πŸ”₯ both
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πŸ“Έ @_gio3
(08/12/18)
33 189 4 days ago

@fastreps

Jason Loera
🍽 the benefits of intermittent fasting 🍽
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βœ… increase metabolism
βœ… burn f*t & build muscle
βœ… improve learning & memory
βœ… improve cognition
βœ… heal gut
βœ… reduce inflammation
βœ… improve skin
βœ… ease chronic pain in patients w/ chronic illnesses
βœ… protect/improve immune system
βœ… provide anti-aging benefits
βœ… improve cardiovascular health
βœ… protect against infections
βœ… improve mood & motivation
reverse:
βœ… type ii diabetes
βœ… obesity
βœ… alzheimer’s disease
βœ… damage from ischemic stroke
βœ… heart diseases
βœ… cancer
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πŸ”₯ not sure how many more need to be added, but all i know is this way of eating is far more powerful than you may think.
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the more you understand what goes on in your body, the more you can optimize it based on your preference, lifestyle, and most importantly, your genes πŸ’―
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πŸ“Έ
(08/07/18)
26 192 5 days ago

@fastreps

Jason Loera
The truth about sodium — why it’s important to track‼️
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do you ever wake up in the morning and your eyes feel puffy or your whole body just looks & feels a bit more puffy?
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are you a little more heavier on the scale than usual even though you didn’t overeat the day before?
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here’s a few salt reps for you:
πŸ₯¨ salt can cause water retention, adding an extra layer of water on top of the muscle.
πŸ₯¨ too little amount of sodium & not staying hydrated can cause water retention.
πŸ₯¨ too much sodium and not staying hydrated will also cause water retention.
πŸ₯¨ too much sodium & too much water will cause water retention too.
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so, i think you might wanna start looking at the amount of sodium that’s in your diet…it’s a bit too overlooked when we are tracking calories.
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a few daily routines that may influence sodium in your daily life are:
πŸƒ‍♀️ exercise (sweating profusely isn’t the answer to rid water weight)
πŸ— your diet (chicken b****t has a s**t ton btw)
πŸ’§ daily water intake (we usually are not drinking enough) — h2o reps: it takes 48 hours to recover from dehydration, and by the time you are thirsty, it is already too late…
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here’s how to rid the bloating:
βœ… supplement w/ magnesium (only 25% of americans are getting enough of it)
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βœ… add more foods w/ high amounts of magnesium:
βœ”οΈ dark-leafy greens
βœ”οΈ nuts & seeds
βœ”οΈ salmon % tuna
βœ”οΈ soybeans
βœ”οΈ avocado
βœ”οΈ bananas
βœ”οΈ dark chocolate
βœ”οΈ low-fat yogurt
βœ”οΈ oatmeal
βœ”οΈ brown rice
βœ”οΈ black beans
βœ”οΈ cashews
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βœ… start swimming — the mechanical movement in addition to the friction of water against the skin causes sodium to excrete into the blood to be used and excreted when you actually p**s afterwards.
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βœ… get moving in general, like walking 🚢‍♂️
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βœ… stay hydrated all day (piss should be clear)
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βœ… black coffee is a diuretic, so this will inhibit the reabsorption of sodium
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average diet: ~6-12 g (6,000-12,000 mg)
recommendation: ↓ to 2-3 g daily (2000 -3000 mg)
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“water follows na+ (sodium)” — tom kelly (my sports nutrition/exercise testing & prescription prof.)
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πŸ“Έ
(08/01/18) - i’ll fix my teeth i promise
36 186 6 days ago

@fastreps

Jason Loera
Here’s why tracking sodium intake is so important
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1. fluid balance & cardiovascular health
βœ… can be detrimental to circulatory system and heart because w/ sodium, the heart can be pumped easily and blood flows where it needs to flow
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2. neural function
βœ… in order for your brain to tell your body what to do, the neurons—which require sodium—need to be fired correctly
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πŸ‘‰ the reason you cramp up after a workout is simply because your central nervous system can’t fire the neurons correctly
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3. helps with digestion
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4. prevents contraction of food-borne illnesses
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5. effects mood significantly
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now there is a balance of course. too little is bad, but too much is just as bad, and the real issue seems to always be too much.
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sodium in general seems to be an overlooked micronutrient that nobody really talks about in the realm of health—especially fitness.
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i can dive into this topic more and elaborate on it if you’d like. lmk if you’d like me to on the next post tomorrow (i’ll be more than happy to do so) πŸ‘πŸ½
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πŸ“Έ
(08/25/18)
29 304 1 weeks ago

@fastreps

Jason Loera
πŸ’― nobody owes you s**t πŸ’―
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“too many are entitled because of the environment they grew up with.
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either they were handed too much or started with too little.
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unfortunately, they haven’t wrapped their mind around this statement.
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the sooner you adapt this mantra the sooner s**t will start happening.”
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@garyvee
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πŸ“Έ @athleticsforall
(08/01/18)
19 189 2 weeks ago

@fastreps

Jason Loera
Can fasting improve your metabolism? πŸ”₯
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not eating doesn’t slow down your metabolism if — again — you know what you are doing.
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exercise is a stress to the body, and the only way to improve your performance in whichever form of exercise it is, your body must adapt.
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πŸ’ͺ muscle growth for lifting
πŸƒ‍♀️ improved vo2 (cardio) for running
πŸŽ™ better vocal cords for singing
🧠 learning for mental reps β €β €β €β €β €β €β €β €β €
fasting is also a stress to the body, and so your body releases stress hormones in return.
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this means you can actually slow down your metabolism if you “over-fast” just like you can “overtrain” or become “overwhelmed.”
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so in order to keep it consistent, you need to incorporate 2 things:
1️⃣ re-feeds
2️⃣ listening to your body
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πŸ“² checkout my course on how to “re-feed” (link is in my bio)
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this is why i am skeptic about sharing studies w/ everyone today because of how they are set-up, sometimes being biased in favor of if (which i don’t want to be).
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i want to share 100% up-to-date info on if and keep it real af w/ all of you.
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so far, i’ve got a pretty firm grip on why if works well for the metabolism, but i don’t want to go all in on what i’ve learned so far and set them as principles to “if explanation 101’s.”
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some docs. will explain it to you guys on the internet, like dr. jason fung — who i’ve found to be the most knowledgeable one behind prophylactic intermittent fasting — but i keep running into studies that explain otherwise.
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some studies are even showing the total opposite of what i’ve been taught just these past 3 years in university.
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so, as of right now, there are conflicting studies that don’t exactly explain why certain mechanisms behind if work the way they do, and i think the limitations are not closely looked at enough.
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so yes, if can improve metabolism but just know what to do beforehand πŸ‘πŸ½
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πŸ“Έ
(08/24/18)
11 320 2 weeks ago

@fastreps

Jason Loera
Intermittent fasting reps — get your fast reps in 🍽 (build muscle/burn fat) πŸ”₯
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βœ… two windows:
1️⃣ fasting window (16 hours)
2️⃣ eating window (8 hours)
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βœ… stay hydrated af (piss should look clear)
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βœ… drink black coffee during fast (add stevia sweetener if coffee tastes like πŸ’©)
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βœ… πŸ”₯stay busy during fastπŸ”₯
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βœ… train fasted (add bcaa’s - amino-x is my fav.)
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βœ… break fast w/ 70-90% of protein needs (0.8g/lb. of bodyweight/day)
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βœ… try to save carbs for the end of your eating window to burn more fat
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βœ… include more fats, or fish oil in your last meal to promote normal cellular function for your next fast
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wanna learn more tips and tricks on how to intermittent fast? there’s a step-by-step guide (link in my bio). it’s free πŸ’Έ — go check that πŸ’© out!
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πŸ“Έ @_gio3 @r_hdz21
(08/02/18) (08/24/18)
31 298 2 weeks ago

@fastreps

Jason Loera
I’m not going to tell you what you should do w/ your life...
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but once you stop worrying about what your friends have, you stop the short-term behavior.
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first off, i see way too f*****g many of you worried af about what ppl around you are thinking of you. it’s f*****g sad to me.
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you can play it cool, but it’s obvious af out here for me.
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never have i been so motivated to f**k everyone’s s**t up in 10 years because i was never handed the life that “my friends have.”
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you need to really ask yourself if you have s**t that most people would die to have, like a functional family (and no i’m not referring to your adhd’d out crazy siblings and crazy sense of humor parents that you would see on vine videos).
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i would ask you to try and put yourself in another person’s shoes when it comes to this topic, but you really just can’t no matter how hard you try.
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so instead, i really want that 1 person that sees everyone around them having the life you wanted so badly, and start to see it this way...
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βœ”οΈ nobody’s gonna see your situation the way you see it other than you
βœ”οΈ nobody gives a fuck
βœ”οΈ if you want those fancy objects that your friends have, you’re going to have loser mentality (short-term gratification) so you will end up not pursuing your true happiness or dreams (basic bitch).
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βœ”οΈ use your adversity or s****y environment to your advantage
βœ”οΈ if you really want that s**t you see your friends have (like a happy family), don’t try to change your own — if you’re even fortunate to have one. instead, take what you see that makes a family happy and apply it to your new one if you haven’t created your own just yet. if you have your own already and it sucks & they are closed minded, good f*****g luck.
βœ”οΈ just stop giving a f**k about the environment you were placed in if you are complaining about it. you’re lucky af.
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much love for you ❀️
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πŸ“Έ
(09/07/18)
29 269 2 weeks ago