Loading...

fastreps

Jason Loera ๐Ÿฅถ| ๐——๐—ผ๐—ป’๐˜ ๐—ง๐—ฎ๐—ธ๐—ฒ ๐— ๐˜† ๐—”๐—ฑ๐˜ƒ๐—ถ๐—ฐ๐—ฒ - ๐—ฌ๐—ผ๐˜‚’๐—น๐—น ๐—–๐—ฟ๐—ถ๐—ป๐—ด๐—ฒ ๐Ÿ’ช| ๐—ฃ๐—ง โค๏ธ| #reps ๐Ÿ“š| ๐—ช๐—ข๐—จ - ๐—˜๐˜…๐—ฒ๐—ฟ๐—ฐ๐—ถ๐˜€๐—ฒ ๐—ฆ๐—ฐ๐—ถ๐—ฒ๐—ป๐—ฐ๐—ฒ ๐Ÿ’Š| ๐Ÿญ๐Ÿฌ% ๐—ข๐—™๐—™ @nutrition4less - ๐—๐—ฎ๐˜€๐—ผ๐—ป๐Ÿญ๐Ÿฌ ๐Ÿ“ฒ| ๐—›๐—ผ๐˜„ ๐˜๐—ผ ๐—œ๐—ป๐˜๐—ฒ๐—ฟ๐—บ๐—ถ๐˜๐˜๐—ฒ๐—ป๐˜ ๐—™๐—ฎ๐˜€๐˜ ๐Ÿ†“๐Ÿ‘‡ http://FastingReps.com/Courses/FatReps
474 posts
18,869 followers
5,465 following

@fastreps

Jason Loera
I hope this helps ♥๏ธ
โ €โ €โ €โ €โ €โ €โ €โ €โ €

#macros #calories #myfitnesspal
20 665 4 weeks ago

@fastreps

Jason Loera
Intermittent fasting affects your heart rate โค๏ธ๐Ÿงฌ♥๏ธ โ €โ €โ €โ €โ €โ €โ €โ €โ €
you ever check your heart rate or just feel it racing when you get scared? or when you finish a superset or sprint?
you never really feel it when you are relaxed though ๐Ÿค”
โ €โ €โ €โ €โ €โ €โ €โ €โ €
when you regularly intermittent fast, you have in increased heart rate variability (hrv).
โ €โ €โ €โ €โ €โ €โ €โ €
โœ… that means you can adapt to situations quicker and make your body more efficient.
โ €โ €โ €โ €โ €โ €โ €โ €โ €
โŒ a decreased hrv is linked to:
โœ”๏ธ increased risk of death post-heart attack
โœ”๏ธdiabetic neuropathy (nerve damage)
โœ”๏ธ #depression โ €โ €โ €โ €โ €โ €โ €โ €โ €
go to that link in my bio if u don’t know how to fast & all that s**t ๐Ÿ‘†
41 837 4 weeks ago

@fastreps

Jason Loera
So many of you are just focusing on some dumb a*s s**t ๐Ÿ˜‚
โ €โ €โ €โ €โ €โ €โ €โ €โ €
๐Ÿ‘‰ what happened yesterday.
๐Ÿ‘‰ criticizing another person when u don’t know s**t boi.
๐Ÿ‘‰ reading or watching this post.
โ €โ €โ €โ €โ €โ €โ €โ €
the lack of #accountability is depressing to me.
โ €โ €โ €โ €โ €โ €โ €โ €โ €
i’m just so grateful my father has never had time on his hands since i can remember because each time i would complain or blame someone for something, his response...
โ €โ €โ €โ €โ €โ €โ €โ €โ €
“i don’t got time for that shit.” ๐Ÿ˜’
โ €โ €โ €โ €โ €โ €โ €โ €โ €
i’d thank him but he doesn’t got time to learn how to use a ๐Ÿ“ฑ
24 454 4 weeks ago

@fastreps

Jason Loera
Calculating calories & macros ๐Ÿ”ฅ๐Ÿ“Š
โ €โ €โ €โ €โ €โ €โ €โ €โ €
1๏ธโƒฃ find your maintenance calories:
♦๏ธ maintenance calories = [bodyweight (lbs.) โœ–๏ธ 15]
โ €โ €โ €โ €โ €โ €โ €โ €โ €
for example, this is my maintenance:
♦๏ธ 167 โœ–๏ธ 15 = 2,505 calories

this number should be within +/- ~200 calorie to your actual maintenance, so don’t sweat too much on how long it will take — i have a strategy ๐Ÿ‘‡
โ €โ €โ €โ €โ €โ €โ €โ €โ €
โœ”๏ธ give yourself a full week of daily morning weigh-ins along w/ your most accurate food-logging in @myfitnesspal diary ๐Ÿ“”
โ €โ €โ €โ €โ €โ €โ €โ €โ €
โœ”๏ธ now look at your weight progress after that week.
โ €โ €โ €โ €โ €โ €โ €โ €โ €
๐Ÿ”‘ did you gain or lose any weight?
โ €โ €โ €โ €โ €โ €โ €โ €โ €
โŒ if u gained, ur maintenance is probably lower...
โœ… reduce, your calories by -100 until you find your weight stabilize.
โ €โ €โ €โ €โ €โ €โ €โ €โ €
โŒ if u lost, ur maintenance is probably higher...
โœ… increase +100 calories
โ €โ €โ €โ €โ €โ €โ €โ €โ €
๐Ÿ”‘ once u found ur maintenance, you decide whether to +/- (~200-500) calories based on your goal ๐Ÿ”ฅ๐Ÿ’ช
โ €โ €โ €โ €โ €โ €โ €โ €โ €
don’t forget to have refeed days if you are cutting and maintenance/deficit days if you are bulking. it’s good to change it up based on your level of training, sleep, food composition, etc. for whichever day that might vary.
โ €โ €โ €โ €โ €โ €โ €โ €โ €
i also recommend downloading the @myfitnesspal app for your convenience and progress-tracking purposes. i use it every single day ๐Ÿ˜Š

โ €โ €โ €โ €โ €โ €โ €โ €โ €
#iifym #innout #weightloss #reps
35 444 5 weeks ago

@fastreps

Jason Loera
The reason we can’t think straight during a fast sometimes ๐Ÿง 
๐Ÿ‘‡
โŒ we can’t use the ketones we make
โ €โ €โ €โ €โ €โ €โ €โ €โ €
ketosis is being used for:
โœ… anti-aging
โœ… lowering blood pressure
โœ… improving brain function
โœ… improving mitochondrial function
โœ… reducing inflammation
โœ… mood-stabilizing
โœ… cancer treatment
โœ… making #fasting easier ๐Ÿ‘
โ €โ €โ €โ €โ €โ €โ €โ €โ €
again, we can’t use ketones effectively sometimes, but that’s alright.
โ €โ €โ €โ €โ €โ €โ €โ €โ €
it typically takes ~2-4 weeks for us to adapt if we consistently find ourselves in a keto-like state.
โ €โ €โ €โ €โ €โ €โ €โ €
this means if we are constantly spiking insulin and/or spike it when we are most resistant (i.e. post-fasts), we can potentially set ourselves backwards because we want our bodies to rely mostly on fat-metabolism.
โ €โ €โ €โ €โ €โ €โ €โ €โ €
this also doesn’t mean u shouldn’t take a day — or any days — off from fasting...in fact you can just reduce carbs in general & never fast yet get more benefits than someone who fasts 24-hours every single day.
โ €โ €โ €โ €โ €โ €โ €โ €โ €
so it’s all preference and your lifestyle choices.
โ €โ €โ €โ €โ €โ €โ €โ €โ €
just choose which works better for you, and go w/ it. i recommend keto-dieting prior to fasting if you cannot fast comfortably your first try.
โ €โ €โ €โ €โ €โ €โ €โ €โ €
it’s all about the balance at the end of the day. keep auditing yourself, listen to feedback coming from ur body, and keep fine tuning as you progress because our bodies will always change daily.
๐ŸŒš
โ €โ €โ €โ €โ €โ €โ €โ €โ €

โ €โ €โ €โ €โ €โ €โ €โ €โ €
#ketodiet #backday #fastreps
19 371 5 weeks ago

@fastreps

Jason Loera
I’m deadass on this protein breakfast stuff ๐Ÿฅ“
โ €โ €โ €โ €โ €โ €โ €โ €โ €
you find the amount of protein you need for your first meal based on ur bodyweight.
โ €โ €โ €โ €โ €โ €โ €โ €โ €
for non-muscle builders
๐Ÿ‘‰ [0.8g/lb bodyweight or 1.8g/kg bodyweight]
โ €โ €โ €โ €โ €โ €โ €โ €โ €
for muscle builders
๐Ÿ‘‰ [1g/lb bodyweight or 2.2g/kg boyweight]
โ €โ €โ €โ €โ €โ €โ €โ €
females...?
same s**t ๐Ÿค˜
โ €โ €โ €โ €โ €โ €โ €โ €
then you understand how much you need by the end of the day.
โ €โ €โ €โ €โ €โ €โ €โ €โ €
are u gonna spread ur protein out throughout the day — if u don’t if.
โ €โ €โ €โ €โ €โ €โ €โ €โ €
or
โ €โ €โ €โ €โ €โ €โ €โ €โ €
are u gunna knock most of it out during prime time — right after a fast ๐Ÿ’ช
โ €โ €โ €โ €โ €โ €โ €โ €โ €
it’s really easy once you see results am i right?
โ €โ €โ €โ €โ €โ €โ €โ €โ €
well not all results have to show physically first... it can also be internally ๐Ÿงฌ โ €โ €โ €โ €โ €โ €โ €โ €โ €
โ €โ €โ €โ €โ €โ €โ €โ €โ €
if u fix urself internally, it can translate into physical gains.
โ €โ €โ €โ €โ €โ €โ €โ €โ €
when i break my fast w/ protein only & no carbs...
โœ… no crash ๐Ÿ˜ด
โœ… full as f*ck but not groggy ๐Ÿคฌ
โœ… way less cravings for sugars
โœ… clear-headed ๐Ÿง
โœ… super easy if u have protein powder — but meats and whatever has only protein is probably a lot better ๐Ÿ˜…
โœ… stay in #ketosis — so i’m burning hella more fat
โœ… insulin-response but doesn’t spike it like carbs do — creating a priming effect for when u do ingest carbs because we can become insulin resistant after a long fast (not a good combo when ingesting carbs) โŒ
โ €โ €โ €โ €โ €โ €โ €โ €โ €

i weight ~165 lbs & my goal is to get 165g protein โœ…
.
i will typically get ~80-120g in my 1st meal so i can get shredded as f**k ๐Ÿฅฉ๐Ÿณ
โ €โ €โ €โ €โ €โ €โ €โ €โ €

also, bcuz i type these as i type along...
just realized that when we used to hunt our prey, we probably ate that animal first, so i assume we went full keto for breakfast anyways ๐Ÿฅ“
โ €โ €โ €โ €โ €โ €โ €โ €โ €
then u get to enjoy the fruits — which have sugars — that you come home to, or today as we like to call them the same thing nowadays, but in the processed form, like in this pic ๐Ÿ‘†
โ €โ €โ €โ €โ €โ €โ €โ €โ €

#iifym #intermittentfasting #protein
31 379 last month

@fastreps

Jason Loera
Why it’s so hard to lose any weight ๐Ÿ‘€
โ €โ €โ €โ €โ €โ €โ €โ €โ €
๐Ÿง  your brain has a region called the hypothalamus
โ €โ €โ €โ €โ €โ €โ €โ €โ €
the hypothalamus regulates:
โœ”๏ธ metabolism
โœ”๏ธ hunger
โœ”๏ธ body temperature
โœ”๏ธ fatigue
โœ”๏ธ thirst
โœ”๏ธ sleep
โœ”๏ธ circadian rhythm (“biological clock”)
โ €โ €โ €โ €โ €โ €โ €โ €โ €
any time u try to lose weight, ur body will fight against it to maintain the weight that it has maintained for so long—whether u are a male or female.
โ €โ €โ €โ €โ €โ €โ €โ €โ €
the hypothalamus takes into account all of these:
โœ… energy (food)
โœ… metabolism
โœ… hunger
โ €โ €โ €โ €โ €โ €โ €โ €โ €
when you are “starving” urself:
โŒ hunger increases w/o a doubt
and
โŒ decreases metabolism in return to conserve the energy (fat) that your body has.
โ €โ €โ €โ €โ €โ €โ €โ €โ €
on the flip-side…
โ €โ €โ €โ €โ €โ €โ €โ €โ €
when you are “overfed,” ur:
โœ… hunger decreases
and
โœ… metabolism shoots up like a firework...
โ €โ €โ €โ €โ €โ €โ €โ €โ €
๐Ÿ”‘ this is why intermittent fasting works long-term.
โ €โ €โ €โ €โ €โ €โ €โ €โ €
going back to how the hypothalamus controls our circadian rhythm, the timing of your food intake is a primary regulator to this process when you eat around the same times every day.
โ €โ €โ €โ €โ €โ €โ €โ €โ €
also, ur cognitive set point will perceive that your body knows that you will have times of feast and famine.

this is why you get hunger signals whenever you usually eat — assuming u eat @ similar times each day.
โ €โ €โ €โ €โ €โ €โ €โ €โ €
it’s simple though. if you struggle w/ hunger, there are many ways to approach this. if this region of ur brain controls so much, you need to scroll back up, and look at what might be compromised.
โ €โ €โ €โ €โ €โ €โ €โ €โ €
for me, it’s just my sleep ๐Ÿ˜ด
35 747 last month

@fastreps

Jason Loera
Breaking thru plateaus still but never stressing becuse all i gotta do is have:
โ €โ €โ €โ €โ €โ €โ €โ €โ €
๐Ÿฅฉ๐Ÿฅ“๐Ÿณ๐Ÿ—๐Ÿ–๐ŸŒฟ๐ŸŒฑ
protein-breakfasts’
๐Ÿฅฉ๐Ÿฅ“๐Ÿณ๐Ÿ—๐Ÿ–๐ŸŒฟ๐ŸŒฑ
โ €โ €โ €โ €โ €โ €โ €โ €โ €
๐ŸŒ๐Ÿฅฏ๐Ÿž๐Ÿฅž๐Ÿ”๐Ÿ•๐Ÿช
not this
๐ŸŒ๐Ÿฅฏ๐Ÿž๐Ÿฅž๐Ÿ”๐Ÿ•๐Ÿช

โ €โ €โ €โ €โ €โ €โ €โ €โ €
#motivationmonday #intuitiveeating #fastreps #fatreps ๐Ÿ”ฅ
44 970 last month

@fastreps

Jason Loera
Slow metabolism? ๐Ÿข this might help ๐Ÿ”ฅ
โ €โ €โ €โ €โ €โ €โ €โ €โ €
wtf is metabolism?
โ €โ €โ €โ €โ €โ €โ €โ €โ €
โœ… it’s pretty much everything occurring in your body.
โ €โ €โ €โ €โ €โ €โ €โ €โ €
it’s when your body turns that donut ๐Ÿฉ into energy ๐Ÿ”ฅ for you to either use or store as fat!
โ €โ €โ €โ €โ €โ €โ €โ €โ €
it’s when your body is just functioning.
โ €โ €โ €โ €โ €โ €โ €โ €โ €
you know that f****r that always eats those dozen donuts and still seems to never gain weight?
โ €โ €โ €โ €โ €โ €โ €โ €โ €
that f****r probably has a fast metabolism huh?
โ €โ €โ €โ €โ €โ €โ €โ €โ €
actually, i think we all have misconceptions on this term…
โ €โ €โ €โ €โ €โ €โ €โ €โ €
metabolisms don’t really “slow down” unless you start to lose weight — this also goes so that ur metabolism is higher the more you weigh actually.
โ €โ €โ €โ €โ €โ €โ €โ €โ €
we think of weight gain as a result of metabolic slowing, but it all comes down to hormones in the end. โ €โ €โ €โ €โ €โ €โ €โ €โ €
are there hormone imbalances caused by processed foods? your environment? your perception?
โ €โ €โ €โ €โ €โ €โ €โ €โ €
๐Ÿง  is your body efficient or not?
โ €โ €โ €โ €โ €โ €โ €โ €โ €
these can all affect your metabolism
โœ”๏ธ resting metabolic rate (rmr)
โœ”๏ธ thermic effect of food (tef)
โœ”๏ธ exercise
โœ”๏ธ non-exercise activity thermogenesis (neat)
โ €โ €โ €โ €โ €โ €โ €โ €โ €
โŒ if either of these are influenced in any negative way, it can cause a downstream of other adverse effects.
โ €โ €โ €โ €โ €โ €โ €โ €โ €
once this happens — like when we create friction between our ๐Ÿง  and โค๏ธ — we start to “damage” our metabolism.
โ €โ €โ €โ €โ €โ €โ €โ €โ €
the more damage we do, the longer the recovery.
โ €โ €โ €โ €โ €โ €โ €โ €โ €
๐Ÿ‘‡ some examples i experienced or hear about the most:
โŒ yo-yo-dieting
โŒ starvation (long-term calorie restriction)
โŒ overtaining
โŒ eating unbalanced macros long-term
โŒ lack of sleep
โŒ not listening to your body’s true senses
โ €โ €โ €โ €โ €โ €โ €โ €โ €
there’s an abundance of other examples too..
โ €โ €โ €โ €โ €โ €โ €โ €โ €
solution to metabolic damage?
โ €โ €โ €โ €โ €โ €โ €โ €โ €
โœ… well, first go to ur docs bcuz they can find s**t out pretty quick if u got $$$
โ €โ €โ €โ €โ €โ €โ €โ €โ €
โœ… if ur broke joke like me, start to analyze your lifestyle. are u hungry when you shouldn’t be? maybe you should get more in touch with your body.
โ €โ €โ €โ €โ €โ €โ €โ €โ €
when it’s time…your body will tell you ๐Ÿ’ฏ
โ €โ €โ €โ €โ €โ €โ €โ €โ €
btw don’t eat like this...๐Ÿ”
โ €โ €โ €โ €โ €โ €โ €โ €โ €

๐Ÿณ
#metabolism #intuitiveeating #intermittentfasting
13 491 last month

@fastreps

Jason Loera
The mental cleanse of a fast is just downright righteous ๐Ÿง 
โ €โ €โ €โ €โ €โ €โ €โ €โ €
reprogramming your body’s bioenergetics by reducing carbs is also fascinating. after all, our ancient ancestors really didn’t have access to fruit during this time of the year โ„๏ธ๐Ÿฅฉ
16 417 last month

@fastreps

Jason Loera
What do you want to know? ๐Ÿ‘‡ lmk
31 334 last month

@fastreps

Jason Loera
Stop overthinking your process โœ”๏ธ
โ €โ €โ €โ €โ €โ €โ €โ €โ €
it’s not about bouncing back or earning yourselves a slice of cake ๐Ÿฐ
โ €โ €โ €โ €โ €โ €โ €โ €โ €
your mind is malleable and can adapt to demands, but only if u really allow it to.
โ €โ €โ €โ €โ €โ €โ €โ €โ €
i never gave a f**k about all this tbh & still don’t. yea, i’m getting fatter (this an old pic ๐Ÿ‘†) but it’s really no big deal to me for this small time frame ๐Ÿ–ผ
โ €โ €โ €โ €โ €โ €โ €โ €
i only just wanted to listen to my body and never created friction for myself and i am 100% happy about it ๐Ÿง 
โ €โ €โ €โ €โ €โ €โ €โ €
this process should be about finding that balance of exercise, calories, and mindfulness based on the circumstance that ur currently in — it makes no sense to only move backwards without getting something in return.

โ €โ €โ €โ €โ €โ €โ €โ €โ €
the reasons that got me to exercise also drive my mindset, mindfulness of how/what i eat too ๐Ÿ• stop searching for #motivation when u already have it.

โ €โ €โ €โ €โ €โ €โ €โ €โ €
#mindset #intuitiveeating #intuitivelifestyle
31 652 last month