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03/12/2024

FITNESS NUGGETS‼️
Episode 15.
Empower your weight loss journey!

While many think cardio is key, research reveals a winning combination: balanced nutrition, strength training, and cardio.

Prioritize nutrition, then strength training, and finish with cardio.
Nutrition > Lifting Weights > Cardio.

Unlock your potential with proper nutrition and regular strength training, tailored to your fitness level.

Stay Fitful✌🏿
©️Tolulope

02/12/2024

FITNESS NUGGETS‼️
Episode 14

Often times, I’ve met clients with concerns of “I want to burn the fat in my hand” or “I want to burn the fat on my thighs”☺️

If you’re one of those with such goals or desire, kindly read this carefully.

If you belief that you can target fat loss from specific areas of your body by exercising those areas, you need to debunk such myth.🫢

Burning fat occurs through out the body, not only in specific areas of your choice
I.E. Fat loss occurs uniformly across the body, whether you want fat loss on your hands, thighs or any part of your body.

Remember, you can’t spot-reduce fat🤗

Stay Fitful✌🏿
©️Tolulope

27/11/2024

FITNESS NUGGETS💪🏿

Episode 13🏋️‍♀️
Last week, I shared an insight on a common fitness myth and today’s nugget will be similar to it.

Is it really true that muscles turn to fat when we stop exercising?🤔

NO‼️

Exercising regularly makes our muscles grow and become stronger. If we stop exercising, our muscles shrink due to lack of use and can lead to loss of muscle mass😱
If AT THE SAME TIME, we are consuming calories more than we are burning, our body will store excess energy as fat.
Therefore, if we stop exercising and continue consuming the same number of calories, we may gain fat.🤯

Like I wrote in Episode 12, muscle and fat are two different tissues, and one doesn’t directly convert to the other.✅

STAY FITFUL!!!✌🏿
©️Tolulope

26/11/2024

FITNESS NUGGETS
Episode 12

I have been sharing some fitness myths for some weeks now but the one I’ll be talking about today is one of the popular misconceptions among Kings and Queens(gym folks)🤦🏿‍♂️

Do you believe that fat can be converted to muscles?

READ THIS‼️‼️

Fat cannot be directly converted to muscle because they are two different types of tissue with distinct functions and compositions.

Fat (adipose tissue) is primarily used for energy storage, while muscle (muscle tissue) is responsible for movement, contraction, and maintaining posture.

However, when you lose fat through diet and exercise, the energy released from fat breakdown can be used to fuel muscle growth and strength gains, indirectly contributing to increased muscle mass.

Here's what happens:

1. Fat breakdown releases energy (fatty acids) into the bloodstream.
2. This energy can be used to fuel muscle contractions and growth.
3. As you build muscle through resistance training and proper nutrition, your body may use some of the energy from fat breakdown to support muscle growth.

While fat cannot directly transform into muscle, a comprehensive fitness program combination of balanced nutrition, regular exercises and progressive overload can help you lose fat and build muscle simultaneously👂

In EPISODE 13, I will share an insight on another fitness myth.

STAY FITFUL✌🏿

12/11/2024

FITNESS NUGGETS‼️
Episode 10…The Myth Series

One of the excuses I get from female clients that doesn’t want to lift weight is the fear of bulking up😱

If you feel the same, come closer😌

Lifting weights helps women to build lean muscle mass and increase strength. It’s essential for toning and shaping the body.

It is very unlikely for women to develop large muscles without specific training because they GENERALLY lack the necessary testosterone levels.

I. e. If you see any lady or woman that is bulked up, it means her testosterone level has been heightened.

STAY FITFUL✌🏿
©️Tolulope

11/11/2024

FITNESS NUGGETS
Episode 9

Client: Are there any supplements you would recommend for me as your client on this fitness journey?

Me: Personally, I don’t do supplements. I train naturally(since 2015)
A fitness trainer that uses supplements would be in the best position to answer this question.

My Advice
If you’re certain to be training for the rest of your life, you may do supplements. But if not, I’ll advice you shouldn’t.
More importantly consult a doctor.

STAY FITFUTL ✌🏿
©️Tolulope

08/11/2024

FITNESS NUGGETS
Episode 8

Client: Sir, can I do just abs and squatting frequently❓

Me: You should have a workout plan prepared by you, or your trainer or follow the schedule of the gym where you train.

A day can be for abs and leg while another day can be for back and arms. Or a day can be for chest or shoulder exercises alone.

Your fitness goal(s) is a major factor to be considered.

Read these to know what exercises you can engage with different fitness
Read Episode 3 and Episode 5

For suggestions on how often you should train
Read Episode 2

STAY FITFUL✌🏿
©️Tolulope

07/11/2024

FITNESS NUGGETS
Episode 7

Client: How do I really track my progress on this journey?🤔

Me: There are many ways to go about it, but I feel the below options are easy to do:

Progress Photos/videos 📸
Take pictures at the beginning and end of each month to help you see visual changes in your body.
You can as well record some videos to tell a story about your fitness journey.

Measurements 📏
Regularly take body measurements (waist, hips, thighs, arms etc) to track changes in your body

Journaling📓
Write down your feelings, successes, and challenges or setbacks to reflect on your progress and to also stay motivated.

STAY FITFUL
©️Tolulope

05/11/2024

FITNESS NUGGETS‼️
Episode 5

Client: Pls sir, how often should I work out⁉️

Me: The frequency of your workouts depend on your fitness goals, current fitness level🩻and overall health.🩺

As a beginner or advance, 2-5 days a week is recommended with at least one day rest in between. Strength training for 2-3 days should also be included.
Consistency and patience are key to achieving your fitness goals 🥅

Remember to:
Start slowly and gradually increase intensity and frequency.
Listen to your body and rest when necessary.💤
Incorporate varieties in your workouts.

It is important to find a balance that works for you and your lifestyle.

STAY FITFUL✌🏿
©️Tolulope

04/11/2024

FITNESS NUGGETS‼️
Episode 4….. PART 2

P.S: This is the continuation of the conversation from the previous episode.

FRIEND: I just usually wonder. That’s why I don’t work out o. Make body pain no finish me😂cos I know I can’t be consistent😔

ME:👇🏿
Consistency is not the same as frequency🧏🏽‍♀️
Our body needs some level of physical activity and home exercises are a good start.
Stretching, walking, jogging helps to keep the body in good shape.
If the pain from lifting weights or strength training scares you, maintain light wieght training and let intensity grow gradual.

Fitness is a marathon, a lifestyle and a journey, a journey that ends when the body is 6ft under the ground.

©️Tolulope

If you have any underlying question or concern in regards to fitness or physical exercise, kindly drop them in the comment section.

STAY FITFUL ✌🏿

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