✨ Carbon completely changed Alyssa’s mindset around nutrition and fitness ✨
I thought I would share a bit of my transformation today. People ask me a lot how did you do it? Short answer is work and consistency. I started being consistent with my workouts in April. I started working out regularly 5-6 days a week also started tracking what I ate. I have always been someone who ate healthy, and had a good sense of what healthy choices were but realized I wasn’t eating the right combinations. Did that for a few months and started to see some decent changes.
Then I discovered Carbon Diet Coach!
This app changed the game for me, in conjunction with my home workouts. It’s so much more than an app, it feels strange calling it that because I feel it minimizes it, it’s a science based program, it’s a way of life, it’s a community, it’s education.
Carbon has done so much for me, yes physically but most importantly it completely changed my mindset around nutrition and fitness as a whole! I cannot begin to explain the amount of information, articles, and videos I have watched by Layne Norton, Holly Baxter, and Keith Kraker on the whole subject of nutrition and health and fitness. It was so refreshing to learn from people who are dedicated to sharing the truth and are out there every day sharing the science with you.
Today I have a completely different mindset around health and fitness and how to create the lifestyle. I realized that mindset is the most important thing, because once you change your mindset, you will change yourself and begin to understand what it all means and how to do it in a healthy way 😊
Here is what I learned so far:
* This is a journey, not a race, it takes time and patience if you want to do it right
* THERE IS NO MAGIC!
* You have to put in the WORK and BE CONSISTENT!
* TRUST THE PROCESS!
Thank you to Carbon’s Facebook Group that supports so many people in their quest to better health:)
Find what works for you, stick with it, enjoy it, and you will see change in both mind and body if you will see change in mind, and body if you are willing to do the work!
⚠️ What does it take to achieve your all-time best physique
As a competitor, admittedly my body composition goals go well beyond the average persons goal & truthfully, what you see isn’t a sustainable physique, it’s a prep physique! Regardless of the goal however, they way we approach fat loss isn’t all that different! Today I want to share these strategies with you, that don’t involve any weird or extreme, non evidence based approaches.
Here is what I use to safely & effectively lose weight;
🟣 I use @carbondietcoach, my nutrition coaching app. The app incorporates many of the evidence based principles outlined in our educational books 📚 ‘The Complete Contest Prep Guide’, ‘Fat Loss Forever’ & ‘The Reverse Dieting Guide’
🟣 I eat within the recommend range of protein for optimizing LBM gains. 1.8-2.9g/kg /LBM. I also eat 30-35g protein every few hours, 3-4 times per day. I strive for consistency over perfection. No one is perfect.
🟣 My carb & fat targets are set based on my personal food preferences. I prioritize nutrient rich foods, but like most people, I enjoy eating out & I like good food! While Im dieting, I still eat carbs, I enjoy cereal, sushi, pizza, burgers, pancakes, dessert as well as alcohol 🍷 eliminating food groups is simply unnecessary to achieve your goal.
🟣I chose a sustainable weekly weight loss targets. Anything <1.5% of your total body weight per week is scientifically shown to help you retain more lean body mass & minimize metabolic slowing.
🟣 I incorporate regular diet breaks. This too, has been shown to be superior for fat loss compared to continuous diets. It also gives me the physiological break I need while dieting for shows.
🟣 I train consistently & I follow a training program supported by science. I also train HARD!
🟣 I only take supplements with a strong track record of proven performance benefits @outworknutritionofficial
🟣 I surround myself with people who encourage me to be better! Having people in your life who support your goals & encourage you makes ALL the difference.
Continues in comments below👇🏽
Check out this post from @teambiolayne coach @antidiet_dietitian 🥦
Astrid has absolutely stepped up her game this year and has consistently been our top performing coach! Please join me in congratulating her 🎉 🎈Well done Astrid, we are very proud of you!
Q: Is broccoli a better source of protein than steak🤨?
This comparison was an extract taken from Dr. Furhman’s book “Eat to liv”, which references the Handbook of the Nutritional Value of Foods (1986). Apparently he was happy to reference a book 3 decades old to support his claim, yet ignored the most regularly cited nutritional reference USDA internet database: STEAK, a complete protein, which means it contains all 9 essential aminoacids that the body needs.
Broccoli is most commonly consumed for its micronutrients & fibre content, not for its #aminoacidprofile 🤷♀️
Let’s shed some science on the matter so people can make informed decisions, not tainted with bias!
The argument amongst the anti-meat crowd is that broccoli has a higher protein/kcal than red meat.
Unfortunately, protein per calorie doesn’t tell you a whole lot👉What matters is how much protein it contains per gram of food ⚠️
For example, to get 20-25g of protein from broccoli, you would need to eat 890g of broccoli 🥦
Can you imagine how much bloating & digestive discomfort that would cause! Now that’s a lot of gas 🌬🤣🤣
If we look at animal proteins such as chicken, Turkey, pork, kangaroo, you’d only need to eat 100-160g to achieve 20-25g of protein.
for reference that’s about 7x more broccoli and nearly double the calories !
📍Sorry Dr Furhman, no one is eating almost a kilogram of broccoli to reach a 25g protein serving. In fact there are far better plant based / vegetarian protein sources. Swipe across
👉WHAT ARE YOUR GO TO PLANT BASED PROTEIN SOURCES ?👇
Do we always need to train with full Range of Motion (ROM)?
For quite some time, partial range of motion reps have been thought to be inferior when compared to full ROM reps for hypertrophy.
While full ROM is a great way to standardize technique and progression, some new research has appeared showing benefits of partial ROM training!
This study involved 45 untrained females who were put through an exercise program focusing on knee extensions. The researchers split up these 45 women into different groups and each group performed reps at various ROM ranges.
To assess muscle hypertrophy, the researchers measured the cross-sectional area of the participants quad muscles (specifically their rectus femoris & vastus lateralis muscles) before and after the training protocol.
They also measured the participants leg muscle at multiple femur lengths (40%, 50%, 60%, and 70% of their femur length). This further allowed the researchers to see if hypertrophy was greater at different portions of the leg.
The researchers found that the group who performed their reps at the more lengthened position (100°−65° of knee flexion, feet underneath you) had greater hypertrophy compared to the others ranges of motion.
The main takeaway from this study:
While you probably shouldn’t solely train using only partial reps, incorporating some partial ROM, specifically at the lengthened muscle position can be beneficial for muscle growth as part of a well-designed training program.
Have you ever experimented with partial reps? 🙋🏼♀️ What exercises have you done them with?
You may have noticed me use a range of partials in my programs on the workout builder! Check them out by visiting the link in my bio!
PMID: 33977835