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fastreps

Jason Loera πŸ† #IntermittentFasting πŸ“± Personal Trainer (NASM CPT) 😎 Anti-Fitness ❀️ I Love You 🐾 WOU #️⃣ #TeamN4L - JASON10 (10% off) πŸ”‘ How to Intermittent Fast πŸ‘‡πŸ½ http://FastingReps.com/Courses/FatReps
416 posts
16,204 followers
5,946 following

@fastreps

Jason Loera
Shoulder warmup + workout 1/10 πŸ’ͺ
+
how i turned lifting into a routine 😍
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short answer
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πŸ‘‡
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once you see results, it becomes an addiction.

long answer
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πŸ‘‡
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just as a short answer comes from short-term gratification…
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it’s the short-term gratification itself that’s stopping you from change.
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if you have this toxic mindset πŸ‘† you will fail — always..
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just kidding — i don’t really know that and nobody ever will 🀷‍♂️
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so, just be real f*****g honest with urself the next time u step in that gym, or if ur contemplating investing in ur health.
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don’t underestimate your health, but at the same time, don’t give up your one at-bats for your short-term behavior.
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this is a f*****g marathon game sis/bro — in case you want to eat like s**t and still have 1 ab ☝🏽
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πŸ“Έ @r_hdz21 @_gio3
(09/14/18) (09/12/18)
10 281 Yesterday

@fastreps

Jason Loera
How you can eat the same — if not more — calories: the truth about “gains.” πŸ’ͺπŸ’―
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whether you just started out or not, we need to constantly change and adapt.
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at first, gains are easily made — we call it “beginner gains.”
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then, it gets more challenging:
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❌ we put on f*t easier
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❌ we get bored or lose motivation
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❌ we plateau
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whatever it may be, i see this s**t all the time, and i’m a victim to it as well.
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so, here’s a few things i’ve experienced and learned along the way that might be useful for you to keep in mind πŸ‘‡πŸ½
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βœ… the more muscle you have, the more calories you burn
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βœ… the more muscle you have, the hungrier you will be
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βœ… the less f*t you have (as long as it’s not too low for your body’s set point), the more optimal your hormones will be — a f**k ton more important than just calories.
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there’s a ton of processes that goes into all of this πŸ‘†πŸ½
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but that’s besides the point. you don’t need to understand what goes on — that’s my job.
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i want you to get in the mindset of all of this.
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please, if there’s anything i want you to understand the most πŸ‘‰πŸ½ you need to just fall in love w/ your process ❀️
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no matter how many stumbles and interference i’ve had from this lifestyle, and no matter how much “fun” i skimped out on from it, i regret nothing.
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i know my body and how it works 10000x more than i did back in 2010...
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it’s not about calories anymore.
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it’s about hormones.
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how do we fix our hormones?
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βœ… one way is through #intermittentfasting β €β €β €β €β €β €β €β €β €
i know this, and i trust it πŸ“Š
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love your process ❀️❀️❀️❀️❀️
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πŸ“Έ @raypena15
(09/14/18)
15 495 3 days ago

@fastreps

Jason Loera
You know that euphoric “high” you get from your workouts? or that good, sore-feeling for those handful of ppl?
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that’s the same feeling i use when i need to get through any b******t in my life.
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i only keep adapting to keep up the efforts each time.
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it’s what allows me to keep pushing πŸ’―

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goodluck on finals to those of you taking them this week or within the next few weeks!
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πŸ“Έ
(08/07/18)
31 648 2 weeks ago

@fastreps

Jason Loera
Why lifting and doing cardio fasted will burn more f*t than not πŸ”₯
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your body burns more f*t just from fasting in general, but here’s why it won’t work if you just do fasted cardio but not practicing intermittent fasting or aren’t fat-adapted.
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❌ if you go into a fasted workout just on a typical day & u haven’t practiced if yet, ur body will not burn as much f*t until you become f*t adapted (body doesn’t know how to use f*t for energy as well yet).
βœ… insulin does not drop to baseline until ~12 hours (it could be less if you had less carbs prior to the fast).
❌ if you eat right after your fasted workout and it is 12 or less hours, you aren’t getting the most out of this because u aren’t within a good nutritional post-absorptive range (e.g. carbs for muscle glycogen stores, protein for muscle protein).
βœ… if you hold off on the food if you workout very early in the mornings until you are ~16 hours into your fast, you will be a f*t burning machine πŸ”₯
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i don’t know whether or not to advise the whole post-workout range for optimal anabolism (4 hours or less) for intermittent fasting anymore. it’s so difficult to compare the already-studied way under a typical eating pattern of 3-6 meals throughout the day.
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only time will tell when the studies release...
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take away:
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βœ… workout and do cardio fasted if possible.
❌ don’t eat immediately post-workout if you haven’t tapped into a truly fasted state of 12+ hours—where insulin levels are baseline.
βœ… make sure to intake proper calories/macros that are based on your body and goals for optimal results.
❌ don’t not intermittent fasting and it’s benefits until you’ve given it 2 weeks of truly giving it your all.
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i really hope i am helping at least just ☝️ of you
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πŸ“Έ @_gio3
20 368 2 weeks ago

@fastreps

Jason Loera
The value of silence 🀭
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most of us don’t like silence, because it forces us to confront ourselves. and sometimes what we find staring back is emptiness.
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we’re also afraid of silence, because we equate silence with insignificance. we want to be heard and seen. we want to make ourselves relevant. we want tobe somebody in the eyes of others.
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the desire to make ourselves feel relevant can be very strong. but in our quest to be heard and noticed and thought well of by others we often drown out ourinner voice.
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we’re constantly in search of something we already have. we already have everything we truly need within us. the peace we seek is not out there somewhere. it’s in the here and now, in this moment, within us.
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if you want to know yourself, turn off the t.v., the radio, the internet and the running dialogue in your head.
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go to a quiet place and spend time alone. this is where you’ll meet yourself. this is where you’ll learn what’s truly important to you.
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while sitting in silence we can hear and see things we otherwise wouldn’t, and our desires become few and simple.
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we find our inner voice of contentment and realize that we’re already everything we need to be.
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silence helps bring us back to a place of rest and clarity within, away from the noise of the world
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πŸ’― i copied and pasted this from an article on medium written by dan pederson
21 348 2 weeks ago

@fastreps

Jason Loera
Reducing calories & increasing exercise is not πŸ”‘ to weight loss
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ok, i’m exaggerating here a bit 🀷🏽‍♂️
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but i’m beginning to wonder how many schools are gonna:
πŸ‘‡
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πŸ€‘ rob your money
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— rob your money that you might have never had in the 1st place like i πŸ˜…
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and i mean no disrespect to my professors — i wouldn’t want to go through my year’s-worth of lectures and update them either 🧐
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anyways, i’ll s**u (i’m not even talking tho) and give you guys something to ponder on…
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“if you reduce your ‘calories in’, your ‘calories out’ will automatically drop.
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this makes sense.
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if your body normally eats 2000 calories per day and burns 2000, then what happens when you only eat 1200 calories?
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let’s use the socratic method and ask a related question.
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if you normally earn $100,000 per year and spend $100,000, what happens when your income drops to $50,000?
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well, you are not s****d and don’t want to end up in debtor’s jail, so your spending drops to $50,000.
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well, our body is not s****d either.
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if we are eating 1200 calories, we automatically adjust by burning 1200 calories.
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the body does not want to die, and neither do i.
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why would we assume the body still burns 2000 calories?
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it’s just not that stupid.”
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another great analogy by the great @drjasonfung πŸ‘¨‍βš•οΈ
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and believe me, i also cringed hard while taking these πŸ‘ŒπŸ½
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πŸ“Έ
(11/09/18)
17 559 2 weeks ago

@fastreps

Jason Loera
Why it’s so hard to lose any weight πŸ‘€
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🧠 your brain has a region called the hypothalamus
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the hypothalamus regulates:
βœ”οΈ metabolism
βœ”οΈ hunger
βœ”οΈ body temperature
βœ”οΈ fatigue
βœ”οΈ thirst
βœ”οΈ sleep
βœ”οΈ circadian rhythm (“biological clock”)
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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.
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the hypothalamus takes into account all of these:
βœ… energy (food)
βœ… metabolism
βœ… hunger
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when you are “starving” urself:
❌ hunger increases w/o a doubt
and
❌ decreases metabolism in return to conserve the energy (fat) that your body has.
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on the flip-side…
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when you are “overfed,” ur:
βœ… hunger decreases
and
βœ… metabolism shoots up like a firework...
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πŸ”‘ this is why intermittent fasting works long-term.
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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.
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also, ur cognitive set point will perceive that your body knows that you will have times of feast and famine.
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once this is programmed in ur brain, ur brain will be able to improve so that it signals ur metabolism and burns f*t while fasting instead of slowing it down and reserving f*t stores.
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πŸ’ͺ u can overcome this just as if u are training for anything else—it requires u to battle a stress.
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now, if u currently feel mentally healthy and metabolically healthy, give this lifestyle a try if u are battling any sort of weight loss.
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it’s not easy if u are a breakfast lover, but just know that...
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it took me 3 months to adapt...
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but i see/hear people adapt just overnight almost on the daily.
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you’lll never know until you try it πŸ’―
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and plus, i’ve been giving all the tools throughout 400+ posts on here.
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my next goal is to distribute this everywhere and every way to all of you and your homies πŸ“²
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let’s go!
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🎡 song: as long as you go - raul morales aka my cousin af @pistopapi — go follow
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πŸ“Έ @_gio3 @perry_cheatle
21 262 3 weeks ago

@fastreps

Jason Loera
You can have more calories and still burn f*t | πŸ”₯
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βœ… yes
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❌ calories in vs calories out is not for everyone.
or
❌ it’s not the only thing that matters.
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the whole “if it fits your macros” (iifym) hype is f****d up bad
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our bodies are not meant to burn f*t when our brain senses just calories.
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❌ there are no calorie receptors.
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βœ… instead, our brain 🧠 — our operating system — tells us what to do within a feedback loop
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if it wants to just think, “fuck it, i’m finna slow her/his metabolism down…”
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it can do that 🀯
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and if it wants to make you breakdown ur muscle and store fat...
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it will
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this is where cognitive set point theory cums in πŸ’¦
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but i don’t know s**t about πŸ‘†that yet…
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since calories don’t matter, w*f does?
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🍏 real foods
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we already know “most” processed foods are pretty bad — we all agree?
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over time, it will offset your hormones, and hormones are exactly what this calories in vs calories out turned into.
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βœ… your hormones
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it’s not a calories games. it’s really probably everything, but we are just only realizing how hormones affect the way we use our calories.
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what’s next?
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i also instagrammed tf out of this photo:
βœ”οΈ lux = 6
βœ”οΈ vignette = 50
βœ”οΈ shadows = -5
βœ”οΈ highlights = -25
βœ”οΈ saturation = 4
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πŸ“Έ
(08/24/18)
26 434 3 weeks ago

@fastreps

Jason Loera
How to time nutrients during your eating window πŸ“ŠπŸ•“
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here’s a breakdown of how to optimize your fat-burning/muscle-building just by timing your nutrients πŸ‘‡
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meal 1:
βœ… 90-100% of calories should come from protein and/or fats
❌ refrain from as much carbs if possible
βœ… include most of your daily protein intake into this (e.g. goal = 150g; consume ~80-120g)
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snack (optional for those who get hungry af after their 1st meal)
βœ… include some simple carbs (no more than ~20-30g) such as fruit 🍏
❌ don’t feel obligated to have this if you are bored (keep busy & skip if possible)
βœ… have this if u are about to have a heavy lift soon
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meal 2 (feast)
βœ… include all macros (proteins, fats, carbs) if possible
βœ… eat slow (it takes a while to signal your brain that u are full)
βœ… try to have this meal post-workout (you’ll absorb this meal much better)
βœ… most of your carbs should be included here
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snack (optional)
βœ… listen to your body (are you actually hungry?)
❌ this snack should be fruits 🍏 and nothing like the s**t i eat 🍦
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i appreciate all of you for sticking along w/ this journey of mine as well as yours if you are taking any of this advice.
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i genuinely mean it when i thank all of you for just showing any support (liking, commenting, sharing, etc.)
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i know they’re just numbers and they actually mean nothing to me, but at the end of the day, at least i get something out of the work i put in for free πŸ˜…
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i love you all πŸ’—
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πŸ“Έ
(08/31/18)
14 358 3 weeks ago

@fastreps

Jason Loera
You need the foundation before you reach your potential 🧠πŸ’ͺ
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getting the gist of gene expression was pushing me to think we all lost at this game…
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but tbh,
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it’s not that we are stuck in our bodies because genes.
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it’s true some have genetics that help a person excel over the other.
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but have you asked yourself if you’re even doing it right?
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first
πŸ‘‡
βœ… we need the framework.
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then
πŸ‘‡
βœ… we add the:
βœ”οΈ training
βœ”οΈ diet
βœ”οΈ lifestyle
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you’ll use either one of these to begin with to have the framework. β €β €β €β €β €β €β €β €β €
and you have a variety to choose from.
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don’t give me excuses yo πŸ˜’
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whichever one you choose to go with, you’ll have a different path subsequent from the other 2, so don’t expect the results to be the same as someone who chose “training” while you’re changing your “lifestyle.”
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now, ask yourself which one of these 3 you feel that you perform best in:
βœ… training (i.e. hiit vs bodybuilding workouts)
βœ… diet (i.e. whole foods vs processed foods)
βœ… lifestyle (i.e. intermittent fasting)
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πŸ“Έ
(08/19/18)
38 650 3 weeks ago

@fastreps

Jason Loera
Happy thanksgiving πŸ¦ƒ
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happy feast πŸ₯§
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whether you fasted or not today, i’m still grateful you saw this post πŸ’―
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i’m also grateful that i’m able to take advantage of my time here before this economy falls (us) πŸ“‰
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i’m soft af
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i’m also thankful that @eduardo_1326 is setting the standard for us πŸ’ͺ🏽
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πŸ“Έ @eduardo_1326
(11/22/18)
17 344 3 weeks ago

@fastreps

Jason Loera
It’s not that you’re not putting in the work…it’s
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πŸ‘‡πŸ‘‡πŸ‘‡πŸ‘‡πŸ‘‡πŸ‘‡πŸ‘‡πŸ‘‡
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βœ… your lack of patience
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πŸ“Έ
(11/20/18)
19 242 4 weeks ago