Justyn

Is weight loss just about cutting calories? If you’ve ever cut calories drastically and lost weight quickly, but the pounds crept back on just as fast, you’re not alone. Cutting calories might seem like the easiest solution to drop those extra pounds, but it’s not the long-term answer. Sure, you can shed some weight, but you’re likely losing muscle and water weight instead of actual fat. This leaves you with a smaller version of yourself, but not the lean, toned body you truly want. Worse, once you go back to your normal eating habits, the weight often returns. So, what’s the real solution? It’s not just about slashing calories—it’s about creating a sustainable calorie deficit while preserving lean muscle and boosting your metabolism. Here’s how you can start: Step 1: Calculate your Basal Metabolic Rate (BMR) using this formula: BMR = 66 + (6.23 x weight in lbs) + (12.7 x height in inches) - (6.8 x age in years) Step 2: Adjust your calorie intake to create a caloric deficit—but don’t go too low! Aim for about 10-20% fewer calories than your TDEE (Total Daily Energy Expenditure). A moderate deficit helps target fat loss while protecting muscle. Step 3: Focus on strength training to preserve muscle while losing fat. More muscle = faster metabolism. Instead of drastic calorie cuts, create a calorie deficit that supports fat loss and fuels your workouts. The goal is to lean out, not just shrink, so your body burns fat efficiently and you keep the muscle you’ve worked hard to build. Picture a future where you’re not only losing fat, but you’re building a leaner, stronger body that keeps getting better. The days of the “yo-yo” diet are behind you, and you finally have a strategy that works long-term. Ready to stop the cycle of quick fixes and get lasting results? Drop a “💪” in the comments if you’re ready to build muscle and lose fat the right way! #FatLoss #MuscleBuilding #HealthyLifestyle #StrengthTr

Can desk-bound men lose 10-30 lbs and build a lean physique while still enjoying their favorite foods? With over 10 years in fitness and nutrition, having transformed myself and hundreds of clients, I know that making sustainable changes without constant deprivation is key. For many busy professionals, intermittent fasting (IF) is a powerful strategy that can help keep things simple and effective: 1️⃣ Ease and Convenience: Intermittent fasting sets defined eating windows, making it easier to avoid late-night snacking and stay consistent. It’s perfect for busy schedules, helping you avoid constant calorie-counting or strict meal planning. 2️⃣ Boosts Fat-Burning Hormones: IF increases growth hormone levels, supporting fat burning and muscle preservation—a great combo for a lean body. 3️⃣ Enhanced Insulin Sensitivity: Lower insulin levels mean the body can use stored fat more efficiently. Improved insulin sensitivity helps with fat loss and maintaining a lean physique. 4️⃣ Increased Focus & Energy: Fewer meals can mean fewer energy crashes, helping you stay productive throughout the day, even with minimal workout time. 5️⃣ Lean Muscle Retention: With adequate protein, IF can help you lose fat without sacrificing muscle, making it a balanced approach to staying lean. Remember, there’s no one-size-fits-all—what works best is the approach you can stick with. Some people thrive on 5-6 small meals, while others benefit from IF. If you’re ready to lose fat and build a lean body with minimal workouts in just 12 weeks, DM me “Fit” and let’s dial in your program! 💪

This is sabotaging your progress ⬇️ Over the years, we’ve helped hundreds of corporate professionals transform their bodies, but there’s a common issue I see repeatedly. Many of you are struggling to lose fat and build muscle while balancing a busy career, unsure what to eat or how to stay consistent with your fitness goals. So, if you want to build a lean, fit, and strong body without sacrificing your favorite foods, here’s where you might be going wrong—and how to fix it: 1️⃣ STOP training single muscle groups (Bro split) ❌ As a busy professional, focusing on individual muscles isn’t efficient or effective. Switch to Upper/Lower or Push/Pull/Lower routines. These target muscle groups 2-3 times per week, giving you more growth stimulus in less time. If you want a copy of my 4-day Busy Pro Optimal Training program, comment “PROGRAM” and I’ll send it over. 2️⃣ Winging your diet / relying on takeout ❌ Grabbing quick takeout or snacking at the office may be convenient, but it’s not helping you lose fat or build muscle. I often see you guys working hard in the gym, eating bland salads, and doing cardio, but without a proper meal plan, you’re spinning your wheels. Track your calories and macros with MyFitnessPal and spread them across 3 meals and 2 snacks. Focus on high-protein meals and meal prep to make sticking to your plan 10x easier. 3️⃣ Ignoring your mobility and cardio ❌ Sitting at a desk all day leads to poor posture and excess fat. It’s critical to include mobility and cardio in your routine. Add 2-3 cardio sessions (something you enjoy) after your workouts or on rest days, and incorporate 2 full-body mobility sessions each week to improve posture and burn fat. If you want a copy of my 4-day Busy Pro Optimal Training program, comment “PROGRAM” and I’ll send it over. #CorporateFitnessGoals #BusyProfessionalFit #FatLossWithoutSacrifice #BuildMuscleStayLean #EfficientWorkoutPlan

Take this simple strategy I get it – you enjoyed the summer, and now it’s back to juggling a busy work schedule and everything else life throws at you. It can feel overwhelming to know where to start when it comes to getting in shape, making it even harder to take action. Let me simplify things for you. Here’s exactly “what” to do and “how” to do it so you can maximize fat loss and muscle gain over the next 4 months: 🌟 Here’s “What” & “How” to TRAIN 🌟 The “HOW” ⤵️ ☑️ Perform 3 sets of 10 reps per exercise ☑️ Go HEAVY in exercises 1️⃣ & 2️⃣ ☑️ Focus on FORM in exercises 3️⃣ - 5️⃣ ☑️ Do 30 mins of low-intensity steady-state (LISS) cardio after every workout The “WHAT” ⤵️ → Chest 1️⃣ Incline dumbbell press 2️⃣ Flat dumbbell press 3️⃣ Flat barbell press 4️⃣ Flat dumbbell fly 5️⃣ Cable fly → Back 1️⃣ Deadlift 2️⃣ Barbell bent-over row 3️⃣ Seated row 4️⃣ Single-arm row 5️⃣ Wide grip pull-ups/lat pulldown → Shoulders 1️⃣ Military press (barbell) 2️⃣ Seated dumbbell lateral raise 3️⃣ Seated dumbbell rear delt raise 4️⃣ Barbell shrugs 5️⃣ Face pulls → Legs 1️⃣ Squats (not on smith machine) 2️⃣ Romanian deadlift 3️⃣ Bulgarian split squats 4️⃣ Walking lunges 5️⃣ Calf raises 💡 Pro Tip: Once you can complete all sets with medium-high effort, increase the weight by 5-10%. Repeat this process for consistent progress. 🌟 Here’s “What” & “How” to EAT 🌟 The “WHAT” ⤵️ ☑️ Stay at or below your Total Daily Energy Expenditure (TDEE) for fat loss. To maximize fat loss, aim for 300-500 kcal below your TDEE. ☑️ Eat 3 high-protein meals per day with 40g+ protein per meal (e.g., 200g chicken). ☑️ Focus on whole foods and avoid processed, sugary foods and drinks. The “HOW” ⤵️ ⚡️ COMMENT “ENERGY” and I’ll calculate your TDEE for free to get you started! ⚡

The #1 Mistake People Make When Trying to Lose Fat 🚨 You’re putting in the work, staying consistent, and yet the scale isn’t budging. Frustrating, right? 🤦🏽‍♂️ The truth is, most people make one critical mistake that’s holding them back from seeing real results… They focus too much on calories burned rather than calories consumed. 🧐 Here’s the thing: It’s not just about how hard you push in the gym, but what you’re putting into your body that truly matters. You can’t out-train a poor diet, no matter how intense your workouts are. 🥗💪 So, what’s the solution? Let’s break it down: 1️⃣ Prioritize Protein: Protein isn’t just for building muscle—it helps keep you full and supports fat loss. Aim for 1g per pound of body weight daily. 🍗🥚 2️⃣ Ditch the Hidden Sugars: They sneak into “healthy” foods like granola bars and yogurt. Always check labels and opt for whole foods. 🚫🍬 3️⃣ Master Meal Timing: Eating at the right times can help stabilize blood sugar and prevent cravings. Try to eat every 3-4 hours to keep your metabolism steady. ⏰ 4️⃣ Sleep Like It’s Your Job: Lack of sleep messes with your hunger hormones, making you crave junk food. Aim for 7-9 hours of quality sleep. 😴🛏️ Remember, it’s about making smart, sustainable choices that work for you. Imagine waking up each day feeling lighter, more energized, and in control of your body. 🌟 Start making these changes today, and watch how your body—and mindset—transforms. You’ve got this! 💥 👇🏾 What’s one change you’re committing to this week? Let me know in the comments! ⬇️ - - - #fatlossjourney #nutritiontipsoftheday #healthyhabit #FitLife #WeightLossGoals #HealthyEating #CalorieControl #ProteinPower #FitnessMindset #sustainableresults

Cheat sheet below👇🏾 Looking to lose 15-30 pounds in just 90 days without sacrificing your favorite foods, spending hours at the gym, or disrupting your busy lifestyle? Here’s how you can achieve your goals with a balanced meal plan that fits seamlessly into your day: (Comment “PLAN” and I’ll send you the full details) MEAL 1 Greek Yogurt & Almonds • 200g Greek yogurt (non-fat) • 15g almonds • 100g blueberries • 1 tbsp honey (21g) 350 kcal + 30g protein MEAL 2 Turkey & Avocado Wrap • 150g sliced turkey breast • 1 whole wheat tortilla (60g) • 50g avocado • 50g mixed greens 420 kcal + 35g protein MEAL 3 Grilled Salmon & Quinoa • 150g grilled salmon • 150g cooked quinoa • 100g roasted asparagus • 1 tbsp olive oil (15g) 550 kcal + 45g protein MEAL 4 Cottage Cheese & Pineapple • 200g cottage cheese (low-fat) • 100g pineapple chunks • 10g walnuts 330 kcal + 35g protein MEAL 5 Beef Stir-Fry • 150g lean beef strips • 150g mixed bell peppers • 100g zucchini • 1 tbsp soy sauce (15g) 350 kcal + 30g protein ✅ 2000 kcal + 150g protein ⭕️ Drop @nutrifitpremier a follow for more quick and effective nutrition strategies like this. #highproteinmeals #mealplans #mealplanning #macrocoaching #fatlossplan #fatlossmeals

4 Easy Steps to Lose 2 lbs of Fat Every Week💪🏾 ✅If this helps, follow @nutrifitpremier Here’s how you can do it ⬇️ 1️⃣ Create a Calorie Deficit 💪🏻 Start by reducing 500 calories from your daily intake. ➡️ Track your food with an app or use a customized meal plan from my fitness platform (link in bio @mcfitness365). 2️⃣ Boost Your Protein Intake 💪🏻 Consume 1g of protein per pound of body weight. ➡️ Focus on lean proteins like chicken, fish, eggs, and protein shakes. 3️⃣ Daily Exercise Routine 💪🏻 Combine strength training 3-4 times a week with 30 minutes of daily cardio. ➡️ This helps you burn fat while maintaining muscle. 4️⃣ Consistency is Key 💪🏻 Prepare your meals, track your progress, and stay active. ➡️ Stick with it to see continuous fat loss and muscle gains. Follow these steps regularly, and you can lose 2 lbs of fat each week while building muscle and strength! - - - #gym #gymtips #workout #fitness #gymlife#bodybuilding #training #gymrat #abs #shredded #cut#fitnesslifestyle #fitnessjourney #physique #diet#weightlifting #lifting #fitnessaddict #fitnesslife #fit#gymaddict #abworkout #workoutroutine #weights#leanmuscle #fitnesstips #fatloss #weightlosscoach#gymbeginner #gymmistakes

When it comes to losing belly fat, building muscle, and increasing discipline, pre-workout nutrition is often overlooked. Here’s a quick guide to optimize your pre-workout meal: 1️⃣Prioritize Carbs: Focus on carbohydrates with minimal fat, protein, and fiber to fuel your workout effectively. 2️⃣Protein & Carbs Balance: Limit protein to 30g or less. Aim for 30g - 60g of carbs to energize your session. 3️⃣Keep Fats Low: Keep fats under 10g. Excess fat can slow digestion, making protein and carbs less accessible during your workout. 4️⃣Strategic Meal Timing: Your pre and post-workout meals should be the highest in carbs and lowest in fat compared to your other meals. Proper preparation is key to achieving your fitness goals and enhancing your performance. 👏🏼 ✅ Follow @nutrifitpremier for more tips tailored to your busy lifestyle! #weighttrainingformen #weightlosshelp #weighttrainingforwomen #fitnessgoals #deadlifts #gymtips #strengthtraining #menshealth #fit

Planning ahead is essential: Follow @nutrifitpremier for daily fat loss tips ✅ Here’s a few things I do to shed that final bit of belly fat before my summer holiday 1️⃣ Stay Hydrated 💧 Drink plenty of water throughout the day. Often, thirst is mistaken for hunger, leading to unnecessary snacking. 2️⃣ Prioritize Protein 🍗 Include a good source of protein in each meal to help you feel full longer and support muscle maintenance and growth. 3️⃣ Incorporate Fiber 🥦 Foods high in fiber, such as vegetables, fruits, and whole grains, can help you feel satisfied and aid in digestion. 4️⃣ Regular Exercise 🏋️‍♂️ Combine cardiovascular exercises like walking with strength training to boost your metabolism and support overall fat loss. 5️⃣ Get Adequate Sleep 🛌 Aim for 7-9 hours of quality sleep per night. Poor sleep can negatively impact your metabolism and increase cravings for unhealthy foods. 6️⃣ Create a Calorie Deficit 📊 Track everything you consume consistently. This is key to achieving your best look. 7️⃣ Plan Your Meals 📅 Planning and preparing your meals in advance can help you make healthier choices and avoid last-minute temptations. 8️⃣ Daily Steps 🚶‍♂️ Aim for a minimum of 10k steps each day, regardless of the time. Once you start seeing results, you’ll never go back. Meal plans are included in my app. Link in bio: @nutrifitpremier Hope this helps 🙏🏼 #bellyfatloss #fatlosstips #weightlosstips

Post-Workout Nutrition Tips for Busy Professionals! 🚀 When it comes to post-workout nutrition, your main focus should be on getting carbs and protein only. This combo is essential for refueling your body, aiding muscle recovery, and ensuring you’re making the most of your hard work at the gym. What Carbs to Choose? Opt for simple carbs that digest quickly, such as: Fruits 🍎🍌 Candy 🍬 Treat foods 🍪 Yes, this is the perfect time to enjoy some so-called unhealthy foods! Pair them with a simple digesting protein source, typically a protein shake or any protein supplement. Want to Be Extra Healthy? If you’re like some of my clients who want to go the super healthy route, egg whites are your best bet for protein absorption and bioavailability. Timing is Key! Within an hour of your workout, make sure you consume: A simple carbohydrate A fast-digesting protein source This helps ensure you’re losing fat and building muscle because your body needs these resources to keep your progress going. Need a Custom Plan? If you need help designing a workout and nutrition program that fits your lifestyle, shoot me a DM! 🎯 Let’s get you on track to achieving your fitness goals while still enjoying your favorite foods. #PostWorkoutNutrition #FitnessGoals #BusyProfessionals #LoseFatBuildMuscle

5 Mistakes I Wish I Knew Sooner as a Busy Professional 1️⃣ Cardio for Fat Loss: Combine cardio with strength training to burn fat and preserve muscle. Ensure your diet supports your workouts and recovery. 2️⃣ Rest for Growth: Prioritize rest days for muscle recovery and growth. A 3-on, 1-off routine helps balance exercise and rest effectively. 3️⃣ Intense Workouts: Choose high-intensity workouts with fewer sets to avoid plateaus and enhance muscle growth. 4️⃣ Gain Muscle, Lose Fat: Focus on high-intensity training with shorter rest periods or heavier sets to maintain muscle while in a calorie deficit for a leaner physique. 5️⃣ Sleep for Recovery: Aim for at least 7 hours of sleep to boost testosterone, essential for muscle repair and growth. Follow @Nutrifitpremier to learn how to build muscle • • #gym #gymtips #workout #fitness #gymlife #bodybuilding #training #gymrat #abs #shredded #cut #fitnesslifestyle #fitnessjourney #physique #diet #weightlifting #lifting #fitnessaddict #fitnesslife #fit #gymaddict #abworkout #workoutroutine #weights #leanmuscle #fitnesstips #fatloss #weightlosscoach

Short on Time❓ Here’s the Scoop on Supersets for Desk Workers I understand you’re busy, and fitting in gym time can be a challenge. If you can only manage a 45-minute workout, you can still achieve great results without needing to superset. For those in a time crunch, getting to the gym is a win, and you can get an effective workout without complex techniques. But if you have the time, avoid supersets. Why? Supersets can lead to quicker nervous system fatigue, especially if you’re pushing hard to failure, which is crucial for muscle growth. Even when supersetting different muscle groups, the fatigue from one set can impact the quality of the next. Your performance can drop more significantly than if you rested between sets, reducing your ability to effectively recruit muscle fibers and hinder overall progress. Focus on quality over speed and give each set the attention it deserves for optimal growth. Follow @Nutrifitpremier for muscle-building tips 🦍 Like, Save, Comment, Share 🔁 #gym #gymtips #workout #fitness #gymlife#bodybuilding #training #gymrat #abs #shredded #cut#fitnesslifestyle #fitnessjourney #physique #diet#weightlifting #lifting #fitnessaddict #fitnesslife #fit#gymaddict #abworkout #workoutroutine #weights#leanmuscle #fitnesstips #fatloss #weightlosscoach#gymbeginner #gymmistakes