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The 3 Pillars of Leaning Out and Toning Up (Ep. 3)
Manage episode 340556779 series 3392789
محتوای ارائه شده توسط Bianca Scalise. تمام محتوای پادکست شامل قسمت‌ها، گرافیک‌ها و توضیحات پادکست مستقیماً توسط Bianca Scalise یا شریک پلتفرم پادکست آن‌ها آپلود و ارائه می‌شوند. اگر فکر می‌کنید شخصی بدون اجازه شما از اثر دارای حق نسخه‌برداری شما استفاده می‌کند، می‌توانید روندی که در اینجا شرح داده شده است را دنبال کنید.https://fa.player.fm/legal
For my first educational episode on this show, I wanted to answer exactly what most if not all my EMPWR coaching clients ask when they start with us: how to lean out and tone up! The answer requires some education but after this episode, you'll know more than 95% of people about this topic. After that, I'll give you some tactical strategies and steps you can start using today!
Time Stamps:
(0:13) 3 Pillars to Lean Out and Tone Up
(0:57) We Have Something In Common
(3:02) Resting Metabolic Rate or RMR
(4:25) Non-Exercise Activity Thermogenesis or NEAT
(5:20) Thermic Effect of Food or TEF
(5:50) Exercise is 5-15% of Total Calories Burned
(6:48) Pillar #1: Nutrition
(8:52) "Willpower" and Fasting
(11:06) Pillar #2: Training
(13:10) Your Fear of Blowing Up
(18:12) Progressive Overload
(19:37) The First Two Weeks of Training
(20:32) Pillar #3: Lifestyle
(22:00) The Importance of Sleep
(23:15) Mindset and the Placebo Effect
(25:07) You Need a Plan and Follow Through
(26:44) Tips for Support
(29:20) Please Share, Rate, and Review
(29:35) My Free Facebook Group
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Download My Free Quick Meals for Busy Women E-Book
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Join My Free Facebook Group - The Busy Woman's Guide to Leaning Out, Feeling Sexy & Getting Strong AF
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