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The 3 Pillars of Leaning Out and Toning Up (Ep. 3)
Manage episode 340556779 series 3392789
Bianca Scalise에서 제공하는 콘텐츠입니다. 에피소드, 그래픽, 팟캐스트 설명을 포함한 모든 팟캐스트 콘텐츠는 Bianca Scalise 또는 해당 팟캐스트 플랫폼 파트너가 직접 업로드하고 제공합니다. 누군가가 귀하의 허락 없이 귀하의 저작물을 사용하고 있다고 생각되는 경우 여기에 설명된 절차를 따르실 수 있습니다 https://ko.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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18 에피소드
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