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fastreps

Jason Loera 🍽 #IntermittentFasting πŸ“± Personal Trainer (NASM CPT) πŸ’ͺ🏽 Workout Plans—DM me πŸ• Diet Plans—DM me 🐾 WOU 😎 Do You ❀️ I love you #️⃣ Get Your #reps in https://www.fastingreps.com/courses/fatreps/
261 posts
4,628 followers
2,270 following

@fastreps

Jason Loera
πŸ”₯fat repsπŸ”₯
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for anybody interested in taking my intermittent fasting online course, and you wanna get shredded as f**k this summer, you’re in good hands πŸ‘πŸ½
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so, now it’s available.
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not sure if anybody is familiar with @gregogallagher but his programs go for $69 (btw he has a sale going on this memorial weekend if you wanna pay instead)—you do you.
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click the link in my bio (fastingreps.com) and enjoy your free online intermittent fasting course.
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share it with your homies 😎
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thank you everyone and all the support you give me. i love all of you ❀️
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don’t let your environment dictate your health in negative ways. there’s an easier way.
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πŸ“Έ @raypena15 (09/03/17)
14 174 14 hours ago

@fastreps

Jason Loera
πŸ”₯ why intermittent fasting is the easiest way to burn fat
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❌ i don’t get any of the side effects of restricting my calories (i.e. metabolism shutting down, low s*x drive, low testosterone, low everything)
βœ… i can enjoy tf out of my favorite foods (pizza, ice cream, donuts) πŸ•πŸ¦πŸ©
❌ i don’t feel like i’m dieting at all
βœ… i feel more energized from my body producing ketones, noradrenaline/norepinephrine 😀
❌ i don’t need to eat chicken breast, broccoli & white rice πŸ˜‚
βœ… i’m in good hands because of neurogenesis & prevention of neurodegenerative diseases (autophagy) πŸ‘ŒπŸ½ — you can argue that the keto diet does the same, but you can enter ketosis quicker by fasting vs doing the actual keto diet.
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there’s such a huge blank canvas for me to draw on, and i have way too many hypothetical ideas for me not to die on my own sword for this one. #intermittentfasting ❀️
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πŸ“Έ
(05/24/18)
21 288 2 days ago

@fastreps

Jason Loera
What exactly is intermittent fasting? also, turn my post/story notifications on asap. i have something exciting to share this week.
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intermittent fasting is a voluntary abstinence of food intermittently (irregular intervals that are not continuous or steady throughout the day).
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this doesn’t mean that you are “starving” yourself, as the majority has labeled it πŸ™„; involuntarily abstaining from food is starving thyself πŸ˜‰
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this also means that there is more than just 1 approach to this lifestyle.
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first off, i just wanna make it clear that fasting means that you have not consumed any calories.
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there are many ways to intermittent fast:
βœ… 16:8 protocol
βœ… 20:4 protocol
βœ… 5:2 protocol
βœ… 24 hour fast
βœ… alternate day fasting
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these are general, and you can fast as long as you’d like, but just remember that the longer you fast, just so long as it is not past 48-72 hrs.—unless you have ~50+ lbs. to lose—the more benefits you will receive πŸ‘πŸ½
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the first program that i will be releasing follows the most common and easiest approach to intermittent fasting (16:8). this is the sweet spot for retaining/building muscle while burning f*t πŸ”₯
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(05/25/18)
29 319 4 days ago

@fastreps

Jason Loera
Why you should intermittent fast anytime you “cut” πŸ’ͺ
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anytime we decide to lose weight, we all want to preserve as much muscle as possible—right???
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the “fitness gurus” will tell you that you need to perform certain workouts & supplement w/ all kinds of shit.
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whatever tho πŸ‘πŸ½
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when you fast, a hormone called human growth hormone is released as a counter-regulatory hormone when insulin drops.
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βœ… you want to produce more hgh to increase nitrogen retention (muscle retention).
❌ when you are low in protein—which happens to most people when dieting for f*t loss—you’re more than likely causing deamination (breakdown of proteins into amino acids).
❌ if more nitrogen is lost than is consumed, then muscle is being wasted (catabolism). if more nitrogen is consumed then lost, it means that muscle is being created (anabolism).
βœ… fasting takes advantage of this by stimulating a process called autophagy (consumption of the body’s unused or damaged proteins) instead. this is why this is great for loose skin caused by extreme weight losses & plaque accumulation in the brain (i.e. alzheimer’s).
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fat burning will also be such a breeze when comparing if to any typical diet.
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your body utilizes 3 energy sources in this order:
1️⃣ glucose/glycogen
2️⃣ fats/adipose tissue
3️⃣ amino acids/protein
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βœ… once glucose is used up, you will tap into f*t stores primarily for energy—not protein (usually takes 48-72 hrs. for this to happen).
βœ… exercising fasted will help get to your f*t stores quicker πŸ‘πŸ½
βœ… catecholamines (norepinephrine/noradrenaline) releases when fasting, so ur metabolism doesn’t shutdown—which is the primary reason most people give up on dieting!!!
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btw i’m cringing just from watching this so i get it too πŸ˜‚
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song: end of me @theganjapreneur -
(05/20/18)
13 147 5 days ago

@fastreps

Jason Loera
πŸ•Œ intermittent fast tips during ramadan πŸ•Œ
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just thought i’d share this because ramadan began a few days ago, and i know many of my followers are taking part in this from all over the world.
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for those who are not familiar with it, ramadan is the ninth month of the islamic calendar, and is observed by muslims worldwide as a month of fasting to commemorate the first revelation of the quran to muhammad according to islamic belief.
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during this time, all muslims from around the globe fast—there are some exceptions.
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the times in which you fast are from dawn πŸŒ„ to sunset πŸŒ† and for most of you, the sun rises pretty early at 4-5am, which i hope gives some context.
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fasting is the same for those doing this—they don’t eat, but these people are dry fasting—meaning that they abstain from everything—even water! that’s not easy at all…
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one cool thing is that the majority (~70%) of studies that observe the effects of fasting on humans are done on those who participate in ramadan πŸ‘πŸ½
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so here’s a few suggestions i recommend:
βœ… workout in the mornings as soon as you wake up if possible (muscle glycogen stores will be primed for workouts).
❌ don’t eat a meal before sunrise unless you are participate in high-intensity sports, or if are younger than 18.
βœ… if you do eat during #suhur , eat slow-digesting foods that are wholesome and filling to sustain energy throughout the fast.
βœ… hydration levels will affect how much energy you have and your alertness during the day. drink plenty of cold water before dawn and during your eating window. cold water increases gastric emptying.
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βœ… do your best to get as much sleep during this--i know it’s much more difficult during ramadan with because of the lack of calories. lack of sleep will cause hunger levels to rise during the fast.
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give these people some gratitude as they have probably contributed immensely to research in the past, and will probably be observed more than ever this year because the hype that if has stirred up recently.
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keep strong peeps! just know that you have my upmost respect and i look up to anyone who participates in this! 😎
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share or correct anything i may have missed!
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#iftar -
(05/20/18)
16 292 6 days ago

@fastreps

Jason Loera
If you can sum up your experience doing intermittent fasting in 3 words, what would they be? πŸ€”πŸ€”πŸ€”
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(08/15/17)
29 223 2 weeks ago

@fastreps

Jason Loera
Stop focusing on dumb s**t in the gym
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it’s simple af honestly
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i see way too many of you wasting so much time in the gym.
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i’m not talking about walking around telling every person at the gym about your new pr or workouts—although that actually becomes an issue if you’re hogging the equipment.
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i’m talking about the amount of energy and time you spend on criticizing somebody else at the gym.
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it doesn’t take a genius to know when this is happening.
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like really? you have to talk down on another person w/ your buddies so you feel that short-term high from ego-boosting yourselves when you can be using that time to talk about positivity and improving yourselves?
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no, i’m not writing this because it happened to me (it always happens to me anyways lol). i just hear it all the f*****g time.
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i genuinely feel f*****g bad for anybody that allocates their time & energy on their ego in and outside the gym.
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i’m sure anytime you’ve seen me at the gym, i had more anger and frustration than anybody there (because that’s the only reason i go). i’m not using this energy to pull others down. i’m putting it into the little time that i have inside the gym πŸ”‘
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like...i really hate having to workout because of the time it requires—just like i hate eating. i don’t have f*****g time to sit around and think about how john doe is doing a deadlift incorrectly.
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just stop f*****g around—you’re wasting too much f*****g time.
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in fact, if i can just prove to you how much i really give a f**k about my ego, i would start from scratch in the gym and work my way up..
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(04/30/18)
37 335 2 weeks ago

@fastreps

Jason Loera
What everybody should know before lifting
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there are 2 goals in bodybuilding:
1️⃣ myofibril hypertrophy
2️⃣ sarcoplasmic hypertrophy
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βœ… myofibril hypertrophy
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πŸ”‘ strength (5-8 reps)
πŸ”‘ less volume; more intensity
β˜‘οΈ example: fast-tempo flat bench press
200 lbs. (91 kgs.) - 5 sets of 3 reps
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total volume = 3,000 lbs. (1,364 kgs.)
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βœ… sarcoplasmic hypertrophy
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πŸ”‘ aesthetics (8-12 reps)
πŸ”‘ more volume; less intensity
β˜‘οΈ example: slow-tempo flat bench press
100 lbs (46 kgs) - 4 sets of 12 reps
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total volume = 4,800 lbs. (2,182 kgs.)
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you have to take into account that the total volume by the end of your workout and the speed of movement are what matter when it comes to muscle hypertrophy (muscle building)—just like total calories consumed by the end of the day πŸ”₯
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βœ… there was a study, though not shown throughout repeated studies yet, that shows greater volume in the athletes that emphasized on time under tension.
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i should also mention that knowing this from the get-go is the fundamental reason i was able to achieve the gains i’ve made. i’m just weak af tho but i’d rather stay functional when i’m 70 πŸ˜‚
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(05/14/18)
4 172 2 weeks 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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❌ no, these claims are not all backed up with human trials just yet (mostly rats), but it’s always good to have the perspective of biological differences between animals πŸ‘πŸ¦
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(05/08/18)
31 379 2 weeks ago

@fastreps

Jason Loera
Is time under tension the answer hypertrophic plateaus? πŸ€”
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all time-under-tension (tut) really means is how long the muscle is under strain during a set.
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i’m sure you’ve heard of this term before. so w*f is the best approach to making gains?
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you can build muscle with heavy sets that last several seconds or lighter sets lasting a minute just so long as you accumulate the right amount of volume by the end of your workout.
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mechanical tension is directly related to the magnitude of load or weight you're lifting.
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βœ… if your main goal is to actually grow the muscle, 60-90 seconds (20-30 rm per set) will do it. you can do this with a periodized plan or perform heavy and light work in the same workout.
βœ… women may need longer tut than men to build muscle.
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in recent studies, they observed divergent intracellular signaling responses between different time under tensions.
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they reported that the anabolic effectors mapk and mtor (regulators of cell growth, cell proliferation, cell motility, cell survival, protein synthesis, autophagy, and transcription) were greater after a hypertrophic (5 sets of 10 reps) compared to maximal strength (15 sets of 1 rep) resistance training protocol.
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this doesn’t necessarily mean that there’s a new set-and-stone protocol to produce more anabolic effects for the mass populations just yet; the ↑ anabolic activity could have been a result of either longer tut or ↑ volume by the end of the workout since the hypertrophic group had a higher total volume than the strength group.
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πŸ”‘ either way…there was another study which observed higher repetitions that resulted in greater total volume of training vs. those training for lower reps (<5 reps).
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i know for a fact that many of you will turn a blind eye and not give this a shot because of ur ego. that’s okay. to each their own ❀️
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(05/06/18)
4 176 3 weeks ago

@fastreps

Jason Loera
You can build muscleπŸ’ͺ and burn fatπŸ”₯ using intermittent fasting
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doing intermittent fasting optimizes hormonal balance, so why tf would i not take advantage of this and build more muscle or burn f*t more effectively?
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βœ… yes, your diet is very important, and tracking ur macros will ultimately yield the best results (too many of u don’t do this and never see the results you want).
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❌ no, you will not lose muscle by fasting or working out fasted if you do what i just stated above ^^^
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❌ burning f*t is already difficult enough for your body to do because it is less efficient at providing energy (longer breakdown process for fat) as opposed to glucose for energy, which comes from carbs—especially if you are not fat-adapted.
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βœ… if will assist your body to partition fuel the way we always have throughout human history—not by relying solely on carbs for energy. you will tap into f*t stores when necessary, sparing you muscle glycogen stores for fuel during your workouts, thus making you more fat-adapted πŸ’ͺ
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everybody will have their own perspective, and if i can provide you credible information (however you’d like to define that), and if i can change somebody’s life by improving their overall health, then i’ve done my job.
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keep getting your reps in. i love every single one of you regardless if you hate me ❀️
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(06/09/17)
19 220 3 weeks ago

@fastreps

Jason Loera
πŸ”₯ i have an intermittent fasting approach that i want to share w/ you
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here’s how it works:
βœ… meal 1 = 20% of your total daily calories
βœ… meal 2 = 80% of your total daily calories
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i know 20% of your calories sounds like a snack to some of you—especially those who’ve experienced long fasts (you have a huge appetite). but check this out..
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if your 20% comes from a high-protein meal w/ little to no carbs, you’ll have 2 advantages:
1️⃣ protein contribution to calories will be fairly high if you follow this (~80-100g protein for a 2,500 calorie diet). this means you’ll almost be done w/ your protein goal for the day (an easier approach by taking advantage of this larger than normal appetite if you have trouble reaching protein goal).
βœ… 0.8g/lb. bodyweight is all you’ll need (anything above this only results in a plateaued progression).
2️⃣ you’ll promote fullness/satiation as well as reduce late night cravings (easier time staying in a caloric deficit).
βœ… casein protein is a slower-digesting protein (i recommend this if you are into protein shakes instead of chicken breast).
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your 2nd meal should be carb/fat-rich w/ the remainder of your protein needs for the day.
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overall, pretty great way to reward yourself every day and also have something to look forward to at the end of your day πŸ‘πŸ½
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it’s humpday for some of you, but f**k humpday because idk what that even is. just k**l your day regardless of what dsy of the week it is. you don’t need any other motivation other than understanding that “you’re gonna die.”—gary vaynerchuk
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(05/06/18)
25 230 3 weeks ago