Luckza fitness (2026)

12/11/2022

HOW TO STRUCTURE YOUR WORKOUTS
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1. Dynamic warm-up: prepare the muscles for the movements to come.
2. Compound movements first: you can lift heavy at the beginning of your workout. This also stimulates the muscles in your body.
3. Isolation movements: focus on the muscles that are overlooked in a compound movement.
4. Static stretches: stretching the muscle to its furthest point and holding it for 20-40 seconds.

Let's have 2023 the year we elevate and invest in ourselves.

03/11/2022

1. IDENTIFY THE CAUSE

If you don't know what caused you to fall off track, there is a high chance that it will happen again. Common indicators that could be the cause:
-DOING TOO MUCH TOO SOON
-INJURY OR ILLNESS
-FRUSTRATION FROM LACK OF PROGRESS
-LIFE STRESS
-CHANGES IN THE ENVIRONMENT
If you are aware that your diet lacks variety, you can work on that.

2. BEGIN WITH ESSENTIAL

Attempting to accomplish too much at once is generally counterproductive. What can you do now that will serve you well in the long run? Start by scheduling three walks per week, or focus on portion control and eating more vegetables instead of strictly counting calories.

3. CREATE FOUNDATION HABITS

HABIT IS MORE DEPENDABLE AND WILL SUSTAIN YOU IF YOU ARE INSPIRED OR NOT. WE HAVE HABITS IN OUR EVERYDAY LIFE THAT WE MAY NOT BE AWARE OF." For instance, arriving home from work and ascending the stairs to change before loading the washer. By changing our mindset and welcoming change, we can develop new habits. For instance, packing a healthy lunch before going to work rather than going to the cafeteria.

4. BUILD A SCHEDULE

"UNLESS COMMITMENT IS MADE, THERE ARE ONLY PROMISES AND HOPES BUT NO PLANS" should be written into a schedule. We may be the queens of procrastination, but frequently writing it down can be very helpful. Be very specific about what you'll be doing, where you'll be doing it, and when you'll do it. Is it going to be before or after work that you go for a walk? Which days will you prepare meals?

5. DON'T DEPRIVE AND PLAN AHEAD

Cutting out your favorite foods is a surefire way to cause deprivation and a binge. Instead, prepare your day's meals in advance. Choose nutritious foods that you enjoy eating. MODERATE WITH FOODS THAT ARE BAD. "You might have just come off days or weeks of eating foods that are easy on the stomach, so now is not the time to jump right in. BE PREPARED, START SLOWLY, AND CREATE A ROUTINE FOR IT.

01/11/2022

Protein health Benefits :
1. Build lean muscle mass and maintain
2. Boosts the immune system by Stimulate
White blood cells help your body fight off infection.
3. Assists in weight loss by keeping you fuller for longer. It also takes more Calorie to digest compared to fats or carbs
4. Keeps skin firm and healthy
5. Supports proper growth and development
6. Helps digest food
7. Regulates hormones.

28/10/2022

How fast can you healthily lose weight?

Week 1 - 0.1 to 0.5 grams
Week 4 - 2 to 3 kg
Week 8 - 4 to 5 kg
Week 12 - 6 kg
Week 24 - 10 to 12 kg
One year - approximately 15 to 20 kg

It depends on how much dedication and Consistent you are towards your diet, exercise, tracking, sleeping, and sticking to your plan your weight loss result will be.

At the same time, everyone's body and lifestyle are different so weight loss depends on your consistency each Week.

26/10/2022

Signs that exercise is hurting your health:

1. First, the benefits of exercising - performing any physical activity daily is good for improving your overall health.

2. Why is it important to rest? - It is equally important to get rest between your Workout session for muscle recovery of repair.

3. Side effects of over-exercising- Over-exercising or overstressing your body can lead to physical, mental, and emotional discomfort. Here are a few signs that your workout session is hurting your health.

4. Feeling exhausted even after getting 7-8 hours of sound sleep at night, may indicate that you exercising too much and you need to slow down.

5. Getting injured - muscle strains, inflammation, and fractures all are causing due to excessive training sessions. It is a way to indicate that your body needs rest.

6. When you are over-exercising
your body needs more energy to keep itself energized. As a result, you may end up Consunny more calories.

7. You feel moody - Overtrains can affect you physically as well as mentally. It can make
you feel moody and cranky

8. Your performance has declined- Figure and lack of motivation can take a toll on your physical performance, and lack of strength, ability, and endurance, can make it difficult to exercise.

9. You get sick often - not giving proper rest to your can weaken your immune system.

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09/10/2022

“Nothing will work unless you do.”

Maya Angelou

To achieve everything you want to in life, you need to work hard to make it happen, no one is going to do the work for you.

If you get given everything in life, this does not create success; it just encourages spoilt behaviour, which is a recipe for disaster.

This is instantly recognisable in the behaviour of children and pets. If you spoil them, by giving them everything they want and do not teach them right or wrong, this is going to cause you problems down the line.

To succeed at anything in life takes a lot of hard work on a consistent basis.

It is the same with your health and fitness, especially as you get older, when everything becomes harder.

The key is consistency, sticking to a plan, doing a little bit towards you goals everyday as opposed to working very hard for a few weeks, burning out and then doing nothing for ages.

so many people approach their health and fitness like this, they have a fitness purge and then do nothing and wonder why they do not achieve the results they want.

Just do a little bit everyday, working continuously and consistently towards your goals and then you will achieve what you are aiming for.

Just stay focused, breathe and never, ever, ever give up.

04/10/2022

Training and diet according to your body type. People are born with an inherited body type based on skeletal frame and body composition.

Most people are unique combinations of the three body types:

Ectomorph, Mesomorph, and Endomorph.

Should I eat and train accordingly to the body types?
The answer is: Yes & Not really.

Body types are a proxy for thinking about possible differences in metabolism, activity types, and nutritional needs.

It does—for a few people. But, for the vast majority of people, body typing creates more questions than answers.

So who does benefit from body typing?

Two types of people generally fall into this camp: High-performance athletes and people who couldn’t achieve their goals through foundational strategies alone.

In those very rare cases, altering macronutrient breakdowns based on body type (or more specifically, fat to muscle ratio) can be an effective strategy.

Understanding your body type is one of the keys to your fitness journey.

24/08/2022

Today I would like to break down "Aggressive Deficit" - consequences who prefer fast and instant results!
I don't completely disagree with Aggressive Deficit or Diet you may be in 1000 & below 1000kcal per day. But there are consequences 😕 involves.

Pros of Aggressive Deficit:

📌Decrease the duration of the diet.
📌Gives noticeable results(temporary).
📌Not for anyone with a significant amount of body fat or anyone under 10% body fat.
📌Not for beginners
📌Not for someone who has a poor relationship with food.

Con :

⚠️Damage to metabolism ( if you're metabolism slow weight loss will get slow)
⚠️Fatigue
⚠️Reduced recovery
⚠️Cravings
⚠️Stress
⚠️Low physical performance.

Don't believe in thousands of youtube videos and trends of quick weight loss journey and eating less than 1000kcals. Don't seek temporary solutions. Start with a sustainable weight loss journey.

Got any questions about eating fewer calories? Feel free to comment down!

22/08/2022

Where do you lose fat first? Would you choose it? Unfortunately, you don't decide where you lose fat - Your genetics do. Don't try to lose fat in certain places such as the belly, arms, and thighs.

* Spot Reduction * DOESN'T NOT WORK!!

You desperately want to lose your belly, thighs, and arms fat. Fat is gained very differently depending on your body composition likewise your body will decide where the fat will be lost first. There is "NO" diet or exercise that's going to make you lose more Fat in one place than in another area.

If you stay in a Calories Deficit then your overall body fat will go down and you'll lose it eventually where you want to.

Don't compare someone else result:" oh my friend, my cousin lost belly fat"- so if I follow the same I will also lose my belly!! Don't ever believe that thought and mind.

You might lose fat much faster in some places also. Don't stress your progress according to your expectations.

Just stick to your plan and be disciplined 💯
When your overall fat level is down you'll see that it was possible to achieve your dream shape.

20/08/2022

My goal is Weight Loss which kind of Exercise will help you? This is the most frequently asked question in my coaching program. I'd love to have an incredibly detailed answer.

For a lot of people preach strength training & have a "no cardio" some others do cardio and "no resistance training " rule with themselves. Yet, there is a science to training your body which these exercises.

CARDIO: can reduce the risk of numerous health issues, keep your heart healthy and reduce the risk of cardiovascular disease, build aerobic endurance and benefit your strength training.

📌Cardio is easy to adapt you become more efficient at it. That leads to fewer calories burned.

📌Too much cardio will slow the metabolism down- there's not enough variety to avoid adaptation or burnout.

📌 There are 2,000 steps in a mile, meaning damaging your joint mostly.

The more intense the more calories burned and the more changes in overall weight loss, the result is short Term.

Resistance training: can help you in many ways such as building muscle lean mass, preventing muscle atrophy, increasing strength & function, important for optimal bone health and improved resting metabolic rate.

📍Slow adaptation leads to gain and there is so much variety, you'll consistently make this happen.

📍Weight training increases your metabolism long term while providing constant variety to avoid over-adaptation.

📍Strength training builds durability in muscle tendon, ligaments cartilage.. saves your joints long term.

If you train intensely and eat balanced meals, you will manage to create muscle, which will help you burn more calories even during the day you rest and undoubtedly the resistance exercises can also burn many calories leading to more fat loss.

PS: The combination of cardio and resistance training type of exercise to weight /fat loss for better health and body.

18/08/2022

Before getting into your diet plan or exercise plan. You must have to aware of what is diet and nutrition. Why because everyone wants fast or quick results in the fitness journey. Nutrition is the key to your faster result. Here I have made it very easy for you to understand the needs for Nutrition and exercise for your body.
First of all, understand what is diet / Nutrition!

Nutrition or Diet is not low-fat. It's not low-carb or calories. It's not being hungry and feeling deprived. It's nourishing your body with real, whole foods so that you are consistently satisfied and energized to LIVE LIFE TO THE FULLEST.

Raise your hand ✋

If you know what nutrients are in your meals?
If you know how the nutrients support your bodily functions?
If you think low- calories, gluten-free, keto food is healthy?

Many of my clients ask for these without knowing the benefit of the nutrients to the function of the body!

Nutrition means eating a variety of food that supply nutrients to your body which is important to maintain your health, your mood, and your daily activities.

Nutrition can affect your body if it is lacking nutrients and feeds non-nutrients to your body. So, Ensure you will obtain all the necessary nutrients to maintain your health even in your weight/fat loss journey.

The human body needs a wide range of nutrients to perform various functions in the body.
1. Macronutrient
2. Macronutrient
3. Phytonutrients

In case, you need help and support due to any kind of reason. Hire a coach or reach out to an expert.

16/08/2022

This is most common question will pop-ups in your mind when you decide to lose weight.

Most women will need to eat and drink fewer calories and get the right amount of healthy foods to lose weight. Increasing exercises or physical activity may help with weight loss, but choosing healthy foods is what works best for many of my clients and people. Combining healthy eating and physical activity is best. Get the right guidelines about weight loss meals and exercises for your body type.

Your environment and other parts of your life make weight loss more difficult. You may be able to take other steps such as talking to yourself and leading with wrong direction by following with generic plan instead personalized plan which will end up in not results, unhealthy lifestyle, weight gain or dealing with stress, which cannot help you lose weight. So, taking someone help and guidelines to start or reaching your fat loss goal.

Dm or click the link in bio to join my online coaching program.

Monday	11:00 - 16:00
Tuesday	11:00 - 16:00
Wednesday	11:00 - 16:00
Thursday	11:00 - 16:00
Friday	11:00 - 16:00

Luckza fitness

12/11/2022

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09/10/2022

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24/08/2022

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