I've dropped 25+ pounds in 3 months before and so can you.
Extraordinary things are possible with 3 months of focused, consistent work.
Here's your transformation plan:
If you want to get in the best shape of your life by 2023 read this:
I've dropped 25+ pounds in 3 months before and so can you.
Extraordinary things are possible with 3 months of focused, consistent work.
Here's your transformation plan:
70% of the US and 39% of the world's adult population is overweight.
To get in great shape you're going to have to create a calorie deficit and drop body fat.
This means eating fewer calories than your body burns daily.
Here's how you do this...
This is easy - download it, create an account, and pick your goals.
MyFitnessPal will calculate the number of calories you should eat daily to lose weight.
I recommend aiming to lose 1-2 pounds per week.
Aim to consume 1g+ of protein per lb of body weight EVERY day
Protein helps you:
- build muscle (anabolic)
- stay full longer (highly filling)
- burn more calories (thermic effect)
Keeping protein high will make sure you are losing fat and keeping muscle
Otherwise, you will have no idea how much you are consuming.
High protein foods:
- meat
- eggs
- dairy
- seafood
- whey protein shakes
High protein is a non-negotiable if you are trying to get in amazing shape.
Alcohol is fine in moderation but...
If you're trying to get in great shape alcohol is your enemy.
Alcohol lowers leptin (fat-burning hormone) and negatively impacts muscle growth.
Alcohol is also loaded with calories and will easily ruin your deficit
Staying hydrated will help you consistently stay in a calorie deficit.
Being dehydrated causes unnecessary feelings of hunger which often leads to snacking.
Drink a glass of water whenever you feel hungry between meals to prevent this.
- Drink two glasses of water every morning
- Drink a glass or two of water between meals
- Drink a two glasses of water with every meal
- Buy a half to full gallon bottle to carry with you throughout the day
Sleep is important for:
- controlling hunger
- hormone balance
- metabolism
- fat burning
- recovery
Aim for 7-8 hours of quality sleep to optimize fat loss and muscle building.
https://t.co/ihhFw8Eefd
Do you sleep less than 7 hours?
— Chace Chambers (@ChamberofFit) July 20, 2022
If so, your hormones, recovery, and health are suffering.
Use these 8 tips to get the best sleep you've had in years:
[Thread]
Muscle building checklist:
- train each muscle group 2x per week
- 10-20 sets per muscle per week
- train mostly in the 6-20 rep range
- aim to progress from week to week
- make sure you are training with a high intensity to retain/build muscle
- PPL (push, pull, legs, rest, repeat)
- Upper Lower (upper, lower, rest, upper, lower, rest, rest, repeat)
- Full body (full body, rest, full body, rest, full body, rest, rest, repeat)
Pick a split that works for your schedule and stick to it.
Zone 2 cardio is done at 60-70% of your max heart rate
Aim for 20-45 minutes each session
Easy max heart rate calculation: 220 - your age
Zone 2 cardio will increase your daily calorie burn and help you drop fat to get in shape.
https://t.co/8o2sXGd4Sn
ZONE 2 CARDIO EXPLAINE, and cardio as a whole (thread):
— Alexander Cortes PhD, Fitness, Nutrition, Fat loss (@AJA_Cortes) January 26, 2022
If you understand cardio by the end of this thread, you'll have the tools to add years to your life
And increase quality of life.
-To start, here is a chart showing cardio zones, I will explain it in details pic.twitter.com/AaYk6q1QMi
Your lift and cardio should not be the only movement you get all day.
A daily movement goal is a great way to make sure you keep your activity level high.
Aim to take 10,000+ steps per day and your transformation will be much smoother.
- walk while taking calls
- take your dog on walks
- take a morning or sunset walk
- park farther from entrances to work/store
To be honest you could probably drop fat by JUST walking more. Get up and move.
If your weight loss stalls for over a week here are your options:
- decrease calorie inake by 10%
- increase weekly cardio time
- increase daily step goal
Don't let plateaus discourage you, be prepared and make the necessary adjustments
Progress is impossible without measurement.
Track your weight to make sure it's moving in the right direction.
Track your food daily to make sure you're hitting your calories.
Track your workouts to make sure you're improving in the gym.
To succesfully transform in 3 months you must have discipline and hold yourself accountable.
Do these 10 things consistently and you'll look like a whole new human in 3 months.
Daily:
- Calorie deficit
- High protein (1g per lb)
- Drink water (1 oz per lb)
- Limit alcohol
- 10K steps
- Sleep 7-8 hours
Weekly:
- Do Zone 2 cardio 4-5x (20-45 mins)
- Lift weights 3-6x
- Track progress
I hope this thread motivates you to transform yourself.
If you enjoyed, please give the first tweet a RT so others can be motivated to tranform as well.
For more fitness and fat loss content follow me @ChamberofFit.
https://t.co/WqQhZr0I9G
If you want to get in the best shape of your life by 2023 read this:
— Chace Chambers (@ChamberofFit) September 10, 2022
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A THREAD ON @SarangSood
Decoded his way of analysis/logics for everyone to easily understand.
Have covered:
1. Analysis of volatility, how to foresee/signs.
2. Workbook
3. When to sell options
4. Diff category of days
5. How movement of option prices tell us what will happen
1. Keeps following volatility super closely.
Makes 7-8 different strategies to give him a sense of what's going on.
Whichever gives highest profit he trades in.
2. Theta falls when market moves.
Falls where market is headed towards not on our original position.
3. If you're an options seller then sell only when volatility is dropping, there is a high probability of you making the right trade and getting profit as a result
He believes in a market operator, if market mover sells volatility Sarang Sir joins him.
4. Theta decay vs Fall in vega
Sell when Vega is falling rather than for theta decay. You won't be trapped and higher probability of making profit.
Decoded his way of analysis/logics for everyone to easily understand.
Have covered:
1. Analysis of volatility, how to foresee/signs.
2. Workbook
3. When to sell options
4. Diff category of days
5. How movement of option prices tell us what will happen
1. Keeps following volatility super closely.
Makes 7-8 different strategies to give him a sense of what's going on.
Whichever gives highest profit he trades in.
I am quite different from your style. I follow the market's volatility very closely. I have mock positions in 7-8 different strategies which allows me to stay connected. Whichever gives best profit is usually the one i trade in.
— Sarang Sood (@SarangSood) August 13, 2019
2. Theta falls when market moves.
Falls where market is headed towards not on our original position.
Anilji most of the time these days Theta only falls when market moves. So the Theta actually falls where market has moved to, not where our position was in the first place. By shifting we can come close to capturing the Theta fall but not always.
— Sarang Sood (@SarangSood) June 24, 2019
3. If you're an options seller then sell only when volatility is dropping, there is a high probability of you making the right trade and getting profit as a result
He believes in a market operator, if market mover sells volatility Sarang Sir joins him.
This week has been great so far. The main aim is to be in the right side of the volatility, rest the market will reward.
— Sarang Sood (@SarangSood) July 3, 2019
4. Theta decay vs Fall in vega
Sell when Vega is falling rather than for theta decay. You won't be trapped and higher probability of making profit.
There is a difference between theta decay & fall in vega. Decay is certain but there is no guaranteed profit as delta moves can increase cost. Fall in vega on the other hand is backed by a powerful force that sells options and gives handsome returns. Our job is to identify them.
— Sarang Sood (@SarangSood) February 12, 2020
THE MEANING, SIGNIFICANCE AND HISTORY OF SWASTIK
The Swastik is a geometrical figure and an ancient religious icon. Swastik has been Sanatan Dharma’s symbol of auspiciousness – mangalya since time immemorial.
The name swastika comes from Sanskrit (Devanagari: स्वस्तिक, pronounced: swastik) &denotes “conducive to wellbeing or auspicious”.
The word Swastik has a definite etymological origin in Sanskrit. It is derived from the roots su – meaning “well or auspicious” & as meaning “being”.
"सु अस्ति येन तत स्वस्तिकं"
Swastik is de symbol through which everything auspicios occurs
Scholars believe word’s origin in Vedas,known as Swasti mantra;
"🕉स्वस्ति ना इन्द्रो वृधश्रवाहा
स्वस्ति ना पूषा विश्ववेदाहा
स्वस्तिनास्तरक्ष्यो अरिश्तनेमिही
स्वस्तिनो बृहस्पतिर्दधातु"
It translates to," O famed Indra, redeem us. O Pusha, the beholder of all knowledge, redeem us. Redeem us O Garudji, of limitless speed and O Bruhaspati, redeem us".
SWASTIK’s COSMIC ORIGIN
The Swastika represents the living creation in the whole Cosmos.
Hindu astronomers divide the ecliptic circle of cosmos in 27 divisions called https://t.co/sLeuV1R2eQ this manner a cross forms in 4 directions in the celestial sky. At centre of this cross is Dhruva(Polestar). In a line from Dhruva, the stars known as Saptarishi can be observed.
The Swastik is a geometrical figure and an ancient religious icon. Swastik has been Sanatan Dharma’s symbol of auspiciousness – mangalya since time immemorial.
The name swastika comes from Sanskrit (Devanagari: स्वस्तिक, pronounced: swastik) &denotes “conducive to wellbeing or auspicious”.
The word Swastik has a definite etymological origin in Sanskrit. It is derived from the roots su – meaning “well or auspicious” & as meaning “being”.
"सु अस्ति येन तत स्वस्तिकं"
Swastik is de symbol through which everything auspicios occurs
Scholars believe word’s origin in Vedas,known as Swasti mantra;
"🕉स्वस्ति ना इन्द्रो वृधश्रवाहा
स्वस्ति ना पूषा विश्ववेदाहा
स्वस्तिनास्तरक्ष्यो अरिश्तनेमिही
स्वस्तिनो बृहस्पतिर्दधातु"
It translates to," O famed Indra, redeem us. O Pusha, the beholder of all knowledge, redeem us. Redeem us O Garudji, of limitless speed and O Bruhaspati, redeem us".
SWASTIK’s COSMIC ORIGIN
The Swastika represents the living creation in the whole Cosmos.
Hindu astronomers divide the ecliptic circle of cosmos in 27 divisions called https://t.co/sLeuV1R2eQ this manner a cross forms in 4 directions in the celestial sky. At centre of this cross is Dhruva(Polestar). In a line from Dhruva, the stars known as Saptarishi can be observed.
