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Hellen Fit’s 30-day cutting program log.
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Hellen_23fit
EVO V.I.P.
Thank you very much for your comment and I also really like this phase
Hellen_23fit
EVO V.I.P.
Tips to efficiently carry out our muscle definition stage
Here are some small steps that I use to get my definition phase on track, I remind you that I am not an expert on this topic, and everything I talk about in this blog is from my experience and that works for me, I do too to look a little better, but not to be a bodybuilder or get to compete.
First of all, I make an effort to adapt my diet according to my training, since I had two weeks of great neglect and my body goes up a lot so I get a lot of fluid retention. Reducing the intake of sugars and saturated fats, which is good, as I already told you in my case, sugar is my great weakness, that's why eating healthy fats from coconut oil, avocado, seeds, among others, will help us maintain our body with greater support during the day so as not to have so much anxiety.
On the other hand, we can also eat complex carbohydrates that help the body to have better hormonal regulation and essentially nourish our body.
- Increasing our aerobic exercise with more intensity is super important in this phase, since applying a high intensity training focused on burning calories helps us improve our cardiovascular respiration and obtain greater resistance.
Therefore, this will help us eliminate localized fat burning in our muscles in a more rewarding way and obtain purer fibers for our purposes.
When I train my leg routine I do cardiovascular workouts, one before the weights, I go for a walk for 1 hour or I run 4 kilometers in 35 minutes, after this I proceed to my weight routine, and at the end I do 30 minutes. in a machine that is used to go up and down stairs.
On the days that I train my upper body before weight training, I train for 45 minutes on the bike and then move on to my weight training.
-I do not last with a routine more than 20 days, since it is important not to adapt the muscles to a single exercise, but to generate variation but in different sessions to in a certain way generate a little muscle wasting and reach the muscular top, I do super series with repetitions between 12 and 15 repetitions but with a fairly comfortable weight, which generates tension in my muscles.
-Hydration for me is very essential before and after, every day when I wake up I drink a liter of warm water with ginger, after 20 minutes I go to have a coffee without sugar with coconut oil and cinnamon, sometimes I like it prepare it with unsweetened almond milk and lots of cinnamon.
Then I carry water with lemon and ginger juice in my jar and I drink it when I leave training. During training I don't drink a lot of water because my stomach hurts, so what I do is moisten my lips a little and we continue.
In the morning
Sorry, but this is my favorite food.
protein waffles, egg whites, cinnamon, a tablespoon of coconut flour, blueberries, and unsweetened Greek yogurt
Roast salmon with garlic and parsley
chunks of smoked aubergine with garlic and carmelized onion, tomato and lettuce
Here are some small steps that I use to get my definition phase on track, I remind you that I am not an expert on this topic, and everything I talk about in this blog is from my experience and that works for me, I do too to look a little better, but not to be a bodybuilder or get to compete.
First of all, I make an effort to adapt my diet according to my training, since I had two weeks of great neglect and my body goes up a lot so I get a lot of fluid retention. Reducing the intake of sugars and saturated fats, which is good, as I already told you in my case, sugar is my great weakness, that's why eating healthy fats from coconut oil, avocado, seeds, among others, will help us maintain our body with greater support during the day so as not to have so much anxiety.
On the other hand, we can also eat complex carbohydrates that help the body to have better hormonal regulation and essentially nourish our body.
- Increasing our aerobic exercise with more intensity is super important in this phase, since applying a high intensity training focused on burning calories helps us improve our cardiovascular respiration and obtain greater resistance.
Therefore, this will help us eliminate localized fat burning in our muscles in a more rewarding way and obtain purer fibers for our purposes.
When I train my leg routine I do cardiovascular workouts, one before the weights, I go for a walk for 1 hour or I run 4 kilometers in 35 minutes, after this I proceed to my weight routine, and at the end I do 30 minutes. in a machine that is used to go up and down stairs.
On the days that I train my upper body before weight training, I train for 45 minutes on the bike and then move on to my weight training.
-I do not last with a routine more than 20 days, since it is important not to adapt the muscles to a single exercise, but to generate variation but in different sessions to in a certain way generate a little muscle wasting and reach the muscular top, I do super series with repetitions between 12 and 15 repetitions but with a fairly comfortable weight, which generates tension in my muscles.
-Hydration for me is very essential before and after, every day when I wake up I drink a liter of warm water with ginger, after 20 minutes I go to have a coffee without sugar with coconut oil and cinnamon, sometimes I like it prepare it with unsweetened almond milk and lots of cinnamon.
Then I carry water with lemon and ginger juice in my jar and I drink it when I leave training. During training I don't drink a lot of water because my stomach hurts, so what I do is moisten my lips a little and we continue.
In the morning
Sorry, but this is my favorite food.
protein waffles, egg whites, cinnamon, a tablespoon of coconut flour, blueberries, and unsweetened Greek yogurt
Roast salmon with garlic and parsley
chunks of smoked aubergine with garlic and carmelized onion, tomato and lettuce
Great log keep it going!
Food pictures are incredible!
Food pictures are incredible!
Hellen_23fit
EVO V.I.P.
thanks boss : o
Hellen_23fit
EVO V.I.P.
Processes to continue with my definition plan
Lack of motivation for the gym? ... Well, one of my ways to motivate myself is with N2BM NUTRITION, everyone finds motivation.
You don't need motivation to go to the gym. Being motivated helps, of course! But it is not necessary. Do you know what is necessary? .... Discipline. So stop asking where do I get my motivation from, I'm not always motivated ... but I'm a disciplined beast!
Motivation is not what gets you there ... discipline is. Reassess why you can't take your butt to the gym and work out ...
When you chase dreams, success and wishes come, but not everything is balanced.
There may be elements of balance, but life itself must not be completely balanced. When you have equal parts of everything in life, you are giving up on achieving MORE. If you have balance you have comfort. But I think there has to be adversity.
Adversity is what tests you and pushes you to grow as a person. The balance is settling. It's being complacent, oh It's giving up. I challenge myself every day to disrupt my life to Improve, Adjust and Progress.
Many people ask me daily if cardio is necessary to lose fat.
So my answer is that in a way yes, but I advise you to treat cardio as a beneficial tool rather than a necessity ...
Fat loss occurs when an energy deficit is created ...
Because energy is influenced by these 2 factors:
Food (+)
Exercise (-)
But one can adjust either of these two things accordingly to create the same result
For example ...
You can consume 2,000 calories (through food) but quality food, since it is not the same to consume all these calories with a lot of junk food and saturated fat to consume it through animal protein, vegetables or REAL food .
Or you could consume 2,400 calories but then expend 400 calories (through exercise) which would lead to the same overall result of 2,000 calories
Therefore, if the diet is administered accordingly, one person can still achieve the same fat loss result without cardio.
My personal preference is to focus most of my energy on weight training and then just include some extra cardio during the weight training process, but I do this only when training legs, when training biceps or back, I do the cardio first and then went on to weight training.
Therefore, my recommendation is to use cardio to the extent and find that best suits our goals and lifestyle.
But hey I tell you that one of the keys and it is more than proven that to lose fat objectively and be able to do the definition phase well is the caloric deficit or in my case fasting works very well for me, as I have already done. I told you. previously. But let it be clear that there is nothing magical that helps with this more than our discipline and a good diet, that if it can be complemented with other things but nothing more effective than DIET.
One of the pillars that I cannot leave myself and that I always keep in mind or that I emphasize from my clients is to be REALISTIC, because we have to set goals according to our physical condition, genetics, economy, absolutely everything, because if we want to, then we must keep in mind All this, which will not only lead us to physical failure, but will also generate a lot of anxiety and constant demotivation, we must objectively consider and develop an adequate plan to begin the definition.
Not generating AMBITION in this process is also one more step to do everything with intelligence and strategy, we have to live each process that we implement with patience, with passion, live it with pleasure and enjoy it with love since it is not good to live wanting to do everything at the same time or wanting to do it quickly, because that is how the body does not respond and leads us to make big mistakes.
All this I say for a simple reason, it is better slowly but surely, for some people a definition process lasts 4 weeks to others 10, without lying to them that the longer the definition process is, the less muscle mass is going to be lost and that our caloric deficit is less aggressive and that the process does not cost as much.
I clarify that I say it is for a normal staff, since if you are going to compete then everything changes because the process has to be more demanding.
Here I share with you my body of how you are doing and only a week after having changed my diet with more discipline, but it is still missing so we continue to strive and feed our spirit to continue.
I also share one of my meals today that I loved so here is the recipe.
In a large bowl mix a can of tuna in water, pork sausage, an egg, onion, tomato, garlic and paprika, then in a pan assemble as small cakes and accompany it with a broccoli in garlic sauce.
Lack of motivation for the gym? ... Well, one of my ways to motivate myself is with N2BM NUTRITION, everyone finds motivation.
You don't need motivation to go to the gym. Being motivated helps, of course! But it is not necessary. Do you know what is necessary? .... Discipline. So stop asking where do I get my motivation from, I'm not always motivated ... but I'm a disciplined beast!
Motivation is not what gets you there ... discipline is. Reassess why you can't take your butt to the gym and work out ...
When you chase dreams, success and wishes come, but not everything is balanced.
There may be elements of balance, but life itself must not be completely balanced. When you have equal parts of everything in life, you are giving up on achieving MORE. If you have balance you have comfort. But I think there has to be adversity.
Adversity is what tests you and pushes you to grow as a person. The balance is settling. It's being complacent, oh It's giving up. I challenge myself every day to disrupt my life to Improve, Adjust and Progress.
Many people ask me daily if cardio is necessary to lose fat.
So my answer is that in a way yes, but I advise you to treat cardio as a beneficial tool rather than a necessity ...
Fat loss occurs when an energy deficit is created ...
Because energy is influenced by these 2 factors:
Food (+) Exercise (-) But one can adjust either of these two things accordingly to create the same result
For example ...
You can consume 2,000 calories (through food) but quality food, since it is not the same to consume all these calories with a lot of junk food and saturated fat to consume it through animal protein, vegetables or REAL food .
Or you could consume 2,400 calories but then expend 400 calories (through exercise) which would lead to the same overall result of 2,000 calories Therefore, if the diet is administered accordingly, one person can still achieve the same fat loss result without cardio.
My personal preference is to focus most of my energy on weight training and then just include some extra cardio during the weight training process, but I do this only when training legs, when training biceps or back, I do the cardio first and then went on to weight training.
Therefore, my recommendation is to use cardio to the extent and find that best suits our goals and lifestyle.
But hey I tell you that one of the keys and it is more than proven that to lose fat objectively and be able to do the definition phase well is the caloric deficit or in my case fasting works very well for me, as I have already done. I told you. previously. But let it be clear that there is nothing magical that helps with this more than our discipline and a good diet, that if it can be complemented with other things but nothing more effective than DIET.
One of the pillars that I cannot leave myself and that I always keep in mind or that I emphasize from my clients is to be REALISTIC, because we have to set goals according to our physical condition, genetics, economy, absolutely everything, because if we want to, then we must keep in mind All this, which will not only lead us to physical failure, but will also generate a lot of anxiety and constant demotivation, we must objectively consider and develop an adequate plan to begin the definition.
Not generating AMBITION in this process is also one more step to do everything with intelligence and strategy, we have to live each process that we implement with patience, with passion, live it with pleasure and enjoy it with love since it is not good to live wanting to do everything at the same time or wanting to do it quickly, because that is how the body does not respond and leads us to make big mistakes.
All this I say for a simple reason, it is better slowly but surely, for some people a definition process lasts 4 weeks to others 10, without lying to them that the longer the definition process is, the less muscle mass is going to be lost and that our caloric deficit is less aggressive and that the process does not cost as much.
I clarify that I say it is for a normal staff, since if you are going to compete then everything changes because the process has to be more demanding.
Here I share with you my body of how you are doing and only a week after having changed my diet with more discipline, but it is still missing so we continue to strive and feed our spirit to continue.
I also share one of my meals today that I loved so here is the recipe.
In a large bowl mix a can of tuna in water, pork sausage, an egg, onion, tomato, garlic and paprika, then in a pan assemble as small cakes and accompany it with a broccoli in garlic sauce.
Attachments
Hellen, I'll be going to Colombia very soon.
Could I take some good professional pictures of you while I'm there?
I'll bring my new camera!
Could I take some good professional pictures of you while I'm there?
I'll bring my new camera!
Hellen_23fit
EVO V.I.P.
wooo really. is a great idea
This is getting hot guys!
Processes to continue with my definition plan
Lack of motivation for the gym? ... Well, one of my ways to motivate myself is with N2BM NUTRITION, everyone finds motivation.
You don't need motivation to go to the gym. Being motivated helps, of course! But it is not necessary. Do you know what is necessary? .... Discipline. So stop asking where do I get my motivation from, I'm not always motivated ... but I'm a disciplined beast!
Motivation is not what gets you there ... discipline is. Reassess why you can't take your butt to the gym and work out ...
When you chase dreams, success and wishes come, but not everything is balanced.
There may be elements of balance, but life itself must not be completely balanced. When you have equal parts of everything in life, you are giving up on achieving MORE. If you have balance you have comfort. But I think there has to be adversity.
Adversity is what tests you and pushes you to grow as a person. The balance is settling. It's being complacent, oh It's giving up. I challenge myself every day to disrupt my life to Improve, Adjust and Progress.
Many people ask me daily if cardio is necessary to lose fat.
So my answer is that in a way yes, but I advise you to treat cardio as a beneficial tool rather than a necessity ...
Fat loss occurs when an energy deficit is created ...
Because energy is influenced by these 2 factors:
But one can adjust either of these two things accordingly to create the same result
For example ...
Therefore, if the diet is administered accordingly, one person can still achieve the same fat loss result without cardio.
My personal preference is to focus most of my energy on weight training and then just include some extra cardio during the weight training process, but I do this only when training legs, when training biceps or back, I do the cardio first and then went on to weight training.
Therefore, my recommendation is to use cardio to the extent and find that best suits our goals and lifestyle.
But hey I tell you that one of the keys and it is more than proven that to lose fat objectively and be able to do the definition phase well is the caloric deficit or in my case fasting works very well for me, as I have already done. I told you. previously. But let it be clear that there is nothing magical that helps with this more than our discipline and a good diet, that if it can be complemented with other things but nothing more effective than DIET.
One of the pillars that I cannot leave myself and that I always keep in mind or that I emphasize from my clients is to be REALISTIC, because we have to set goals according to our physical condition, genetics, economy, absolutely everything, because if we want to, then we must keep in mind All this, which will not only lead us to physical failure, but will also generate a lot of anxiety and constant demotivation, we must objectively consider and develop an adequate plan to begin the definition.
Not generating AMBITION in this process is also one more step to do everything with intelligence and strategy, we have to live each process that we implement with patience, with passion, live it with pleasure and enjoy it with love since it is not good to live wanting to do everything at the same time or wanting to do it quickly, because that is how the body does not respond and leads us to make big mistakes.
All this I say for a simple reason, it is better slowly but surely, for some people a definition process lasts 4 weeks to others 10, without lying to them that the longer the definition process is, the less muscle mass is going to be lost and that our caloric deficit is less aggressive and that the process does not cost as much.
I clarify that I say it is for a normal staff, since if you are going to compete then everything changes because the process has to be more demanding.
Here I share with you my body of how you are doing and only a week after having changed my diet with more discipline, but it is still missing so we continue to strive and feed our spirit to continue.
I also share one of my meals today that I loved so here is the recipe.
In a large bowl mix a can of tuna in water, pork sausage, an egg, onion, tomato, garlic and paprika, then in a pan assemble as small cakes and accompany it with a broccoli in garlic sauce.
View attachment 13043
View attachment 13045
View attachment 13046
nice updates, your thread is helping a lot of women out there
M_T pockets
New member
Helen is the most beautiful woman on evolutionary.
Great updates. Keep this up as it is a valuable tool for other females.
You’re running a great log. Love the detailed updates.
Hellen_23fit
EVO V.I.P.
ULTRA RIPPED..
Motivation comes and goes, but DISCIPLINE is the fuel that has the ability to remain constant 100%
I keep telling you a bit about how I manipulate my diet throughout this process, how I make all of this fun, inexpensive, and how much I enjoy it every day.
Basically apart from applying an adequate intermittent fasting of 20 hours now I add a full day of fasting, I mean a day of feeding with a fast of 20 hours and the other day I fast completely, that is, as until the next day, This model is also focused on a carbohydrate cycle to optimize muscle maintenance and reduce localized fat to 100%, in order to generate a nitrogen balance and a muscle balance so that the work that has been achieved to build is not lost. muscle.
Also, I am adding a workout with a periodized "HEART ACCELERATION" routine, and this is an explicit way to generate a workout with an oxidative life for fat without compromising the catabolic pathways to continue generating hypertrophy but burning fat.
We must also take into account what supplements to take, how much to take and to what extent to take them, since everything that enters our body has to do with the reactions that are generated for the process.
In my case now I am only consuming n2slin and I am taking 4 a day which has improved me a lot in burning fat without losing muscle.
Here I share one of my rituals in the mornings.
I drank coffee without sugar and with oil
and this photo of how my stomach progresses
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Thank you very much, I am happy that you like my work
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thank you very much, this really makes me quite passionate
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Bring a professional too lol
I'm sorry to tell you that I don't have a photographer haha, because I take all my photos, and my cell phone camera helps a lot
Helena i will marry you YOU ARE SOOOOO HOT!!!!!!
Hellen_23fit
EVO V.I.P.
Frequent mistakes in the definition process
Do not suffer for not achieving everything in the expected time, for not taking our body or the entire process beyond the limits or intimidating our health.
Many of us believe that behind the six pack there is no happiness or it is not enjoyed is a wrong thought, I tell you if there is a lot of sacrifice, even tears, moments of anxiety, you think that no woman cares for you or in my case that no man is interested in you for the very fact that you are so focused on this circle that you only have time to train and do your things with limitation, but if you enjoy yourself when you look in the mirror and see how wonderful you look right now.
But every sacrifice has its reward, because the important thing is not the goal but the process, which is as rewarding as possible, in my case I try to want to stay like that all year long, that's why I play with my diet and if I want to eat something outside of my diet I strive to get something healthy and sugar-free.
Today I wanted some chocolate, so I bought some cookies that are made from 100% almond flour, 100% cocoa sweetened with natural stevia and had matcha cream that was brutally delicious, I decided to eat that today because all week I was committed to the top with my diet and tomorrow I will go for a 5k run so I wanted to give myself a little more calories but they are calories based on natural fat and without interrupting my deficit.
Do not go hungry is a thought based on many real facts, people believe that doing a caloric deficit or intermittent fasting is to stop eating, on the contrary, you can have only one meal a day as long as the quality of food that we give to the person is measured. body and the necessary hydration, so it is not starving.
Do not damage our natural body or let ourselves be convinced by people without experience of consuming supernatural products or that can damage health and let ourselves be carried away by despair to look good and thus consume anything harmful, I tell you that in all my adjustment process I have tried To be as natural as possible, I have only strategically implemented the discipline and a lot of effort to train every day constantly to achieve optimal results, that's why EXERCISE IS THE BEST SURGEON.
Performing maintenance periods during our definition phase is super important.
What would be good to do in the long term to be able to generate a little adaptation in our diet and to be able to maintain it with discipline, but also taking into account our type of fat percentage, and thus cut little by little but obtaining optimal results.
This week, as I told you, I have been at the top committed to all this and with only small changes I am already returning to my normal TOP of looking the way I like, my idea is to look a little thin and very defined as the word very well says. FIT.
Even though I have had sad moments this week I have not had moments of anxiety or bad desires to take refuge in running away to buy bad food or eat sweets, focusing my mind on meditating, sleeping well and getting up early to train is everything.
These are protein oatmeal pancakes with matcha tea, two eggs, and kiwi.
and
mixed vegetables that accompany with tuna
Do not suffer for not achieving everything in the expected time, for not taking our body or the entire process beyond the limits or intimidating our health.
Many of us believe that behind the six pack there is no happiness or it is not enjoyed is a wrong thought, I tell you if there is a lot of sacrifice, even tears, moments of anxiety, you think that no woman cares for you or in my case that no man is interested in you for the very fact that you are so focused on this circle that you only have time to train and do your things with limitation, but if you enjoy yourself when you look in the mirror and see how wonderful you look right now.
But every sacrifice has its reward, because the important thing is not the goal but the process, which is as rewarding as possible, in my case I try to want to stay like that all year long, that's why I play with my diet and if I want to eat something outside of my diet I strive to get something healthy and sugar-free.
Today I wanted some chocolate, so I bought some cookies that are made from 100% almond flour, 100% cocoa sweetened with natural stevia and had matcha cream that was brutally delicious, I decided to eat that today because all week I was committed to the top with my diet and tomorrow I will go for a 5k run so I wanted to give myself a little more calories but they are calories based on natural fat and without interrupting my deficit.
Do not go hungry is a thought based on many real facts, people believe that doing a caloric deficit or intermittent fasting is to stop eating, on the contrary, you can have only one meal a day as long as the quality of food that we give to the person is measured. body and the necessary hydration, so it is not starving.
Do not damage our natural body or let ourselves be convinced by people without experience of consuming supernatural products or that can damage health and let ourselves be carried away by despair to look good and thus consume anything harmful, I tell you that in all my adjustment process I have tried To be as natural as possible, I have only strategically implemented the discipline and a lot of effort to train every day constantly to achieve optimal results, that's why EXERCISE IS THE BEST SURGEON.
Performing maintenance periods during our definition phase is super important.
What would be good to do in the long term to be able to generate a little adaptation in our diet and to be able to maintain it with discipline, but also taking into account our type of fat percentage, and thus cut little by little but obtaining optimal results.
This week, as I told you, I have been at the top committed to all this and with only small changes I am already returning to my normal TOP of looking the way I like, my idea is to look a little thin and very defined as the word very well says. FIT.
Even though I have had sad moments this week I have not had moments of anxiety or bad desires to take refuge in running away to buy bad food or eat sweets, focusing my mind on meditating, sleeping well and getting up early to train is everything.
These are protein oatmeal pancakes with matcha tea, two eggs, and kiwi.
and
mixed vegetables that accompany with tuna
mixed veggies looks good
I like the protein oatmeal pancakes with matcha tea, two eggs, and kiwi very good food!
Hellen_23fit
EVO V.I.P.
Thank you very much for your support, I am happy to do this job
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Thank you very much, I love pancakes in all the presentations haha
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yes, I love all of them
- - - Updated - - -
Thank you, I am very happy that you like these photos, I leave the dishes clean ahaha :frio:
Both meals look fantastic!!! Keep up the great work and advice you are giving.
Hellen_23fit
EVO V.I.P.
30 grams of ground oats, a scoop of protein, a tablespoon of matcha tea, 2 eggs.
Mix everything together and use a pancake maker and voila
You are straight dedicated!
Hellen_23fit
EVO V.I.P.
1000 abs to lose fat ...
We are talking about an overly controversial topic that goes hand in hand with the fact that if you only take the fat burner the next day and you have lowered your belly, it is ironic but the same thing happens with the abs, people think that if you do 1000 day after day abs will mark fast and worse, lower the belly and show off a perfect abdomen
Fat is fat no matter where it is in the body, but the abdominal belly is something that always torments most of us, but in general women, it completely affected our emotions and lowers our self-esteem a lot, that without forget those who are already moms and suffer from all the fat they have left after a pregnancy.
But there are very stubborn people who do not pay attention, who do not allow themselves to be adequately guided or who do not even take the time to investigate or but still have their emotions so low that they do not care, and they say whoever loves me loves me well, but what they do not know is that for someone they really love one FIRST WE MUST LOVE OURSELVES, showing mutual interest and concern is the key to interest in wanting to show off a wonderful body.
Losing weight is not the same as reducing your fat percentage, or gaining weight is not the same as improving the quality of adequate muscles.
As I once said to myself, many people tell me that I am fat but in reality I am not. But I do have a high quality of muscle mass and a low percentage of body fat, which makes me feel very happy every day, motivates me and inspires me to follow this path.
I work my abdomen basically from the kitchen taking care of everything I prepare and the quality of ingredients that I use to cook, likewise the cardio before or after, I also do an excellent and appropriate intermittent fasting, the strong weight training that I do helps me a lot especially when doing my leg workouts.
So specifically I only work my abs twice a week and with very little weight to give it a more feminine and not so muscular shape.
I also began to work my abdomen when observing that the percentage of my abdominal fat began to decrease little by little
Other tricks that I use to keep my abdomen flat or good that work for me in general; on an empty stomach I drink a liter of warm water, then in the blender he prepared a portion of a glass of aloe with lemon juice, I take it all in order to keep my body clean, heal internal wounds and thus keep it deflated.
During the day I drink my tea that I keep brewed, which is hibiscus flower, an herb called dandelion, and green tea.
This photo is from the 5km I ran this morning before weight training.
We are talking about an overly controversial topic that goes hand in hand with the fact that if you only take the fat burner the next day and you have lowered your belly, it is ironic but the same thing happens with the abs, people think that if you do 1000 day after day abs will mark fast and worse, lower the belly and show off a perfect abdomen
Fat is fat no matter where it is in the body, but the abdominal belly is something that always torments most of us, but in general women, it completely affected our emotions and lowers our self-esteem a lot, that without forget those who are already moms and suffer from all the fat they have left after a pregnancy.
But there are very stubborn people who do not pay attention, who do not allow themselves to be adequately guided or who do not even take the time to investigate or but still have their emotions so low that they do not care, and they say whoever loves me loves me well, but what they do not know is that for someone they really love one FIRST WE MUST LOVE OURSELVES, showing mutual interest and concern is the key to interest in wanting to show off a wonderful body.
Losing weight is not the same as reducing your fat percentage, or gaining weight is not the same as improving the quality of adequate muscles.
As I once said to myself, many people tell me that I am fat but in reality I am not. But I do have a high quality of muscle mass and a low percentage of body fat, which makes me feel very happy every day, motivates me and inspires me to follow this path.
I work my abdomen basically from the kitchen taking care of everything I prepare and the quality of ingredients that I use to cook, likewise the cardio before or after, I also do an excellent and appropriate intermittent fasting, the strong weight training that I do helps me a lot especially when doing my leg workouts.
So specifically I only work my abs twice a week and with very little weight to give it a more feminine and not so muscular shape.
I also began to work my abdomen when observing that the percentage of my abdominal fat began to decrease little by little
Other tricks that I use to keep my abdomen flat or good that work for me in general; on an empty stomach I drink a liter of warm water, then in the blender he prepared a portion of a glass of aloe with lemon juice, I take it all in order to keep my body clean, heal internal wounds and thus keep it deflated.
During the day I drink my tea that I keep brewed, which is hibiscus flower, an herb called dandelion, and green tea.
This photo is from the 5km I ran this morning before weight training.
johnsonl3872
New member
I cannot believe anyone would ever call you fat…[emoji848]
LevButlerov
Veteran Mod
Head Moderator
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EVO V.I.P.
Domestic-Supply.com
I agree the girl is super lean.
sister anyone who insult you send them to texas i take care of em
"Abs are made in the kitchen" is one of the most true statements in fitness. And one that people tend to not want to listen to, lol.
Correct on this one!
Hellen_23fit
EVO V.I.P.
TERMINATION
DEFINING IS POLISHING AND DISCOVERING MUSCLE MASS PREVIOUSLY IN THE VOLUME PHASE.
So entering the definition process is not overnight, clearly someone thin has a hard time entering the definition process because it will begin to burn the little muscle mass that they have and they will begin to look as if they were malnourished, the same as them. It happens to someone who has too high a muscle mass.
Therefore, for these two points, it is necessary to take into account the muscle volume that one has, the weight and the current percentage of fat to carry out an evaluation of the condition and thus be able to plan an adequate definition process.
Slight deficit; I mean nothing of sudden drops, so as not to sweep away the muscle mass that we have or bring weakness to the body or the mind.
So I will go down little by little to generate greater adaptation.
Checking weekly is a good indicator, to observe each change during the process, analyze our mental aspect because we should not go hungry and then eat with what we eat on the street.
Friends
We all tell ourselves a story about the things we think are true
You ask me is ... Does our own history MOTIVATE or DISCOURAGE us?
Here are some pretext points I've heard over the years.
"I don't have space
"I don't know how to start
"I don't have genetics or patience
The problem with these types of statements is that they allow us to continue with attitudes or words of bad rank, which means that you can never change or grow and less be able to move forward.
So, should we analyze where we want to go from this point of negativity? Let's just not forget that words have power and everything we preach comes, so we must always proclaim positive things and always put an excellent attitude and energy regardless of the circumstances in which we are.
Here are some examples ...
"I don't have time left, but this is a priority for me, so I won't sleep until I finish it"
"I don't know what to do at this moment, but I will do the necessary research to know exactly what to do and how to start this healthy process"
"My family and friends are different from me, so I won't let your results affect my results"
Let's not forget ...
That FOREVER we can choose how to live and start our own story !!
THIS IS STEWED FISH WITH COOKED POTATO AND SPINACH,
I MADE A MIX OF GINGER, PEPPER, SALT, THYME AND SPICY AND THIS GAVE A BETTER FLAVOR TO THE FISH
DEFINING IS POLISHING AND DISCOVERING MUSCLE MASS PREVIOUSLY IN THE VOLUME PHASE.
So entering the definition process is not overnight, clearly someone thin has a hard time entering the definition process because it will begin to burn the little muscle mass that they have and they will begin to look as if they were malnourished, the same as them. It happens to someone who has too high a muscle mass.
Therefore, for these two points, it is necessary to take into account the muscle volume that one has, the weight and the current percentage of fat to carry out an evaluation of the condition and thus be able to plan an adequate definition process.
Slight deficit; I mean nothing of sudden drops, so as not to sweep away the muscle mass that we have or bring weakness to the body or the mind.
So I will go down little by little to generate greater adaptation.
Checking weekly is a good indicator, to observe each change during the process, analyze our mental aspect because we should not go hungry and then eat with what we eat on the street.
Friends
We all tell ourselves a story about the things we think are true
You ask me is ... Does our own history MOTIVATE or DISCOURAGE us?
Here are some pretext points I've heard over the years.
"I don't have space "I don't know how to start "I don't have genetics or patience
The problem with these types of statements is that they allow us to continue with attitudes or words of bad rank, which means that you can never change or grow and less be able to move forward.
So, should we analyze where we want to go from this point of negativity? Let's just not forget that words have power and everything we preach comes, so we must always proclaim positive things and always put an excellent attitude and energy regardless of the circumstances in which we are.
Here are some examples ...
"I don't have time left, but this is a priority for me, so I won't sleep until I finish it"
"I don't know what to do at this moment, but I will do the necessary research to know exactly what to do and how to start this healthy process"
"My family and friends are different from me, so I won't let your results affect my results"
Let's not forget ...
That FOREVER we can choose how to live and start our own story !!
THIS IS STEWED FISH WITH COOKED POTATO AND SPINACH,
I MADE A MIX OF GINGER, PEPPER, SALT, THYME AND SPICY AND THIS GAVE A BETTER FLAVOR TO THE FISH
Hellen_23fit
EVO V.I.P.
Here are 2 photos ... ... but eating in 2 different ways 
*
Let's talk about what it means to eat with a calorie surplus, a calorie deficit, and a calorie maintenance level ...
Calories are a form of measurement that helps you determine how much energy you are consuming.
Our body requires a certain amount of energy to function and maintain its current weight ... so going above or below that amount will dictate weight changes
Here are some examples of the images above:
I first started with a:
CALORIE DEFICIT
In 2019 I was
- Body weight was around 52 kg /
- This means you are consuming LESS than necessary to maintain your current weight, which will lead to a DECREASE in weight (over time)
- This approach is appropriate for people who want to decrease body fat and improve muscle symmetry
Present
2. MAINTENANCE CALORIES
Image 1 2021)
- My body weight is around 47 kg /
This means that you are consuming what is necessary to maintain your current weight and manage to maintain a definition in the year but healthy, without taking the body to extremes
This approach is appropriate for people who want to maintain a similar shape while increasing strength.
EXCESS OF CALORIES
Image 3 (2017 to 2018)
Body weight was around 60kg /
This means that I was consuming MORE than necessary to maintain a weight focused on GAINING weight or muscle mass.
This approach was appropriate or is it for people who want to increase muscle mass and gain strength.
I just wanted to share with you my new changes and how I am currently improving.
I also share a bit of what my diet has been this week.
here prepare an octopus with onion and Indian spices and curry
eggs with avocado and two thin salmon burgers with zuchinn
*
Let's talk about what it means to eat with a calorie surplus, a calorie deficit, and a calorie maintenance level ...
Calories are a form of measurement that helps you determine how much energy you are consuming.
Our body requires a certain amount of energy to function and maintain its current weight ... so going above or below that amount will dictate weight changes
Here are some examples of the images above:
I first started with a:
CALORIE DEFICIT
In 2019 I was
- Body weight was around 52 kg /
- This means you are consuming LESS than necessary to maintain your current weight, which will lead to a DECREASE in weight (over time)
- This approach is appropriate for people who want to decrease body fat and improve muscle symmetry
Present
2. MAINTENANCE CALORIES
Image 1 2021)
- My body weight is around 47 kg /
This means that you are consuming what is necessary to maintain your current weight and manage to maintain a definition in the year but healthy, without taking the body to extremes
This approach is appropriate for people who want to maintain a similar shape while increasing strength.
EXCESS OF CALORIES Image 3 (2017 to 2018)
Body weight was around 60kg /
This means that I was consuming MORE than necessary to maintain a weight focused on GAINING weight or muscle mass.
This approach was appropriate or is it for people who want to increase muscle mass and gain strength.
I just wanted to share with you my new changes and how I am currently improving.
I also share a bit of what my diet has been this week.
here prepare an octopus with onion and Indian spices and curry
eggs with avocado and two thin salmon burgers with zuchinn
Your changes are good, you are improving well!
sister you remind me of ex wife in that pic way yo sitting
Love eggs and avocados!
You’re doing great!
Hellen_23fit
EVO V.I.P.
Jumping rope and its benefits
my favorite cardio
Performing cardio is not something to everyone's taste and less rope jumping, either because they do not know or because they simply do not like it, they prefer to go running, rollerblading, walking, climbing stairs or riding a bicycle or none of the above
However, many people are unaware of the great value they lose by not doing a cardio workout, that is, not everything is just weights.
Applying cardio workouts either to lose weight, move the body or at home or implement it for any phase of bodybuilding or fitness that we are doing, is of the utmost importance, this is something that we cannot ignore, whether fasting or doing it , before or after training; All this has its benefits, its constructive contributions in our healthy process.
And it is precisely that this benefit of applying a good cardio in our process or healthy lifestyle has a huge influence not only to reduce sizes but also to improve our cardiovascular respiration, improving the functioning of our lungs, heart and circulatory system.
For a person who is not high performance and who is starting it is recommended that they start with a light cardio workout and gradually increase depending on their physical goals.
On the other hand, deciding which one is more beneficial is difficult to know that they are all good but of course there are some more intense than others and more complete, in my lifestyle my two favorites are running and jumping rope, since for me they are those that generate greater intensity.
This which by obligation works the whole body, thus helping to have better results, burn or lose fat faster and also working and toning the whole body.
Deciding which cardio to apply each day is the difficult thing because I like both but I will tell you how I apply both and on which days.
Generally when I go to train glutes and legs, I combined jump rope in my weight circuit instead of resting 30 minutes or 1 minute jump rope; When I train my back, shoulder and the other muscles I go for a 10 to 5 to 10 kilometer run for 40 to 50 minutes before proceeding to weight training.
I am happy because since I decided to apply this routine, combining it, I have been able to lower my fat percentage more, marking my abdomen without having to do so many sit-ups in the gym, drinking a lot of water and following my diet plan
my favorite cardio
Performing cardio is not something to everyone's taste and less rope jumping, either because they do not know or because they simply do not like it, they prefer to go running, rollerblading, walking, climbing stairs or riding a bicycle or none of the above
However, many people are unaware of the great value they lose by not doing a cardio workout, that is, not everything is just weights.
Applying cardio workouts either to lose weight, move the body or at home or implement it for any phase of bodybuilding or fitness that we are doing, is of the utmost importance, this is something that we cannot ignore, whether fasting or doing it , before or after training; All this has its benefits, its constructive contributions in our healthy process.
And it is precisely that this benefit of applying a good cardio in our process or healthy lifestyle has a huge influence not only to reduce sizes but also to improve our cardiovascular respiration, improving the functioning of our lungs, heart and circulatory system.
For a person who is not high performance and who is starting it is recommended that they start with a light cardio workout and gradually increase depending on their physical goals.
On the other hand, deciding which one is more beneficial is difficult to know that they are all good but of course there are some more intense than others and more complete, in my lifestyle my two favorites are running and jumping rope, since for me they are those that generate greater intensity.
This which by obligation works the whole body, thus helping to have better results, burn or lose fat faster and also working and toning the whole body.
Deciding which cardio to apply each day is the difficult thing because I like both but I will tell you how I apply both and on which days.
Generally when I go to train glutes and legs, I combined jump rope in my weight circuit instead of resting 30 minutes or 1 minute jump rope; When I train my back, shoulder and the other muscles I go for a 10 to 5 to 10 kilometer run for 40 to 50 minutes before proceeding to weight training.
I am happy because since I decided to apply this routine, combining it, I have been able to lower my fat percentage more, marking my abdomen without having to do so many sit-ups in the gym, drinking a lot of water and following my diet plan
I like the pictures in the red suit.
I also jump rope daily.
I also jump rope daily.
looking good helen
Hellen_23fit
EVO V.I.P.
thanks sou much
ag- - - Updated - - -
yes, this is amazing : o
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jajjaa es really really very good
Hellen_23fit
EVO V.I.P.
if they are very delicious and easy to prepare
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Thank you so much
I also love jumping rope
You are doing great on this log! Love the detailed entries.
Hellen_23fit
EVO V.I.P.
THE INFLUENCE OF CARING FOR THE TECHNIQUE IN ALL OUR FIT PHASES.
Taking care of our technique is a fundamental key to applying quality training or whatever the sport we practice, it is always better to start slowly but applying quality exercises, not only to avoid arduous lessons, but also to achieve better results and avoid witnessing structural problems later. physical.
It will never be good to take our body beyond what we cannot control yet, as who says we cannot pretend something that we are not, but that if we continue like this, the only thing we do is damage our joints, muscles or we can suffer a hernia; Of course, everything can be achieved and that we can move forward, but this is with time and experience that is received in the course of our experiences and learning that we obtain from those of people.
As I told you before, every day I observe how people train very badly in the gym, they carry a lot of weight but they generate bad technique in the exercises, which in the end they end up doing nothing, that is, they will only do pirouettes in the gym.
Also many do it just because their friend also carries the same weight and they can't even achieve it, oh how there are other people who envy those who can lift a lot of weight and at the same time apply a good technique, CLEARLY MY BODY SAYS SO, but well I can always improve in everything I d
But nothing to worry about because even the greatest athletes and bodybuilders suffer serious injuries from executing a bad exercise, many times we get carried away by our emotions, our desire to want to do everything quickly and we do not measure our actions, so everything with patience and resistance as I have always said.
So friends, it is REALLY NECESSARY to take care of each movement that we make in our exercises, focusing our concentration at 100% is a strategic key to not fail, taking care of each particle of movement that we generate, in order to generate a better muscle activation for the muscle and thus go improving the ability of the muscles and gradually obtaining the necessary and successful strength to do the exercises with moderation and efficiency.
That is why it is important to start with a moderate weight, in my case I tell you that I walk with a brutally exhausting and exasperating but quite effective routine, because I do an example of 10 exercises in total with sets of 4 and repetitions of 15 to 20, this is devastating, because it is a fairly slow workout focused on forcing the muscle.
Friends here I share an image of my diet this week, also some snacks that I consume low in calories and very nutritious, also a small image of my progress in this definition phase, here I leave my page and instagram in case you want to go to me profile and observe a little more of all my fitness processes such as my training routines and also healthy recipes so I wait for you there on my instagram profile @ hellen_23fit
this is 100% natural farm eggs, smoked pork bacon and two small coconut flour loaves
salmon in soy sauce, bacon salad with lettuce, tomato and avocado, and without fail the skin of the fish is the most delicious
Taking care of our technique is a fundamental key to applying quality training or whatever the sport we practice, it is always better to start slowly but applying quality exercises, not only to avoid arduous lessons, but also to achieve better results and avoid witnessing structural problems later. physical.
It will never be good to take our body beyond what we cannot control yet, as who says we cannot pretend something that we are not, but that if we continue like this, the only thing we do is damage our joints, muscles or we can suffer a hernia; Of course, everything can be achieved and that we can move forward, but this is with time and experience that is received in the course of our experiences and learning that we obtain from those of people.
As I told you before, every day I observe how people train very badly in the gym, they carry a lot of weight but they generate bad technique in the exercises, which in the end they end up doing nothing, that is, they will only do pirouettes in the gym.
Also many do it just because their friend also carries the same weight and they can't even achieve it, oh how there are other people who envy those who can lift a lot of weight and at the same time apply a good technique, CLEARLY MY BODY SAYS SO, but well I can always improve in everything I d
But nothing to worry about because even the greatest athletes and bodybuilders suffer serious injuries from executing a bad exercise, many times we get carried away by our emotions, our desire to want to do everything quickly and we do not measure our actions, so everything with patience and resistance as I have always said.
So friends, it is REALLY NECESSARY to take care of each movement that we make in our exercises, focusing our concentration at 100% is a strategic key to not fail, taking care of each particle of movement that we generate, in order to generate a better muscle activation for the muscle and thus go improving the ability of the muscles and gradually obtaining the necessary and successful strength to do the exercises with moderation and efficiency.
That is why it is important to start with a moderate weight, in my case I tell you that I walk with a brutally exhausting and exasperating but quite effective routine, because I do an example of 10 exercises in total with sets of 4 and repetitions of 15 to 20, this is devastating, because it is a fairly slow workout focused on forcing the muscle.
Friends here I share an image of my diet this week, also some snacks that I consume low in calories and very nutritious, also a small image of my progress in this definition phase, here I leave my page and instagram in case you want to go to me profile and observe a little more of all my fitness processes such as my training routines and also healthy recipes so I wait for you there on my instagram profile @ hellen_23fit
this is 100% natural farm eggs, smoked pork bacon and two small coconut flour loaves
salmon in soy sauce, bacon salad with lettuce, tomato and avocado, and without fail the skin of the fish is the most delicious
Great job!
Hellen_23fit
EVO V.I.P.
Thank you very much it makes me happy that you like my work
Helen can you start part 2 of your log? this is getting long and I'm missing some pages.
I like your pictures you are doing a detailed job on this.
I like your pictures you are doing a detailed job on this.
sister when you visiting texas, can stay on ranch and help me feed the chickens
Hellen_23fit
EVO V.I.P.
jajajajajjajjajaja
Hellen_23fit
EVO V.I.P.
My most important advice is to build a natural, healthy and consistent body.
DO NOT do it alone! (and well I say this from the experience I have lived.
I wasted a lot of time trying to make a PROFIT FROM GETTING THE BEST BODY, simply because I had no idea what I was doing, and I thought I could figure it out myself.
GOOD FIRST, let me start by saying that there is absolutely NOTHING wrong with my body, there is also nothing wrong with people who are just starting out so far, that is why these people are doing their best to change and improve health.
I've always "wished" I had an amazing body and a bigger butt.
Let's say that practically from a very young age it was simple because at that moment I had no idea that it was actually possible to build a healthy and REAL body, nor that the initial basis of everything was to create a great and strong DISCIPLINE, a discipline. . that I have built in the course of my personal growth.
I mean, you don't need to have it to get started, but you have to know why to earn it and at least how to get started.
Fast forward to today, because I know that: GENETICS plays an important role in the appearance of our body ... YES
Some women were born with a round, peach-like butt, or a pear-like waist, without even lifting weights, they just genetically keep fat in the right places.
(I'm definitely not one of them that sad right)
BUT good news! Regardless of your genetics, with the right approach, you CAN 100% sculpt your glutes and your ENTIRE body!
But see me here passionate and with endless discipline, it is the best drug that can be given to the body THE HEALTHIEST
Mistakes I made:
- Towards the Instagram workouts of women who looked with a big butt thinking that my butt will look like theirs, and I said if I do the same workouts I will be like them, until I discover that many of them are not 100% natural, some they are operated, some are injected and I was completely disappointed; so I preferred to do research and prepared myself, that's why I try to be as NATURAL as possible and post practical and affordable routines online.
- I was doing TOO MUCH cardio which made my butt even smaller.
- I didn't have a plan, I just improvised in my workouts.
- I had no idea of the importance of good nutrition. He ate little because he was afraid of gaining weight. I wanted to be as skinny as possible. (In the end I ended up eating a lot and gaining a little weight, that was good in the end it was not bad at all because that fat helped me to build a better muscle.
Building a butt and legs in the most efficient way requires KNOWLEDGE + CONSISTENCY + PATIENCE!
If you have exercised and have not gotten results. Stop blaming your genetics. You are doing something wrong.
- - - Updated - - -
Good evening yes sir, I will start another page on Monday to start new fitness links, for today I have made my last post to close this thread.
DO NOT do it alone! (and well I say this from the experience I have lived.
I wasted a lot of time trying to make a PROFIT FROM GETTING THE BEST BODY, simply because I had no idea what I was doing, and I thought I could figure it out myself.
GOOD FIRST, let me start by saying that there is absolutely NOTHING wrong with my body, there is also nothing wrong with people who are just starting out so far, that is why these people are doing their best to change and improve health.
I've always "wished" I had an amazing body and a bigger butt.
Let's say that practically from a very young age it was simple because at that moment I had no idea that it was actually possible to build a healthy and REAL body, nor that the initial basis of everything was to create a great and strong DISCIPLINE, a discipline. . that I have built in the course of my personal growth.
I mean, you don't need to have it to get started, but you have to know why to earn it and at least how to get started.
Fast forward to today, because I know that: GENETICS plays an important role in the appearance of our body ... YES
Some women were born with a round, peach-like butt, or a pear-like waist, without even lifting weights, they just genetically keep fat in the right places.
(I'm definitely not one of them that sad right)
BUT good news! Regardless of your genetics, with the right approach, you CAN 100% sculpt your glutes and your ENTIRE body!
But see me here passionate and with endless discipline, it is the best drug that can be given to the body THE HEALTHIEST
Mistakes I made:
- Towards the Instagram workouts of women who looked with a big butt thinking that my butt will look like theirs, and I said if I do the same workouts I will be like them, until I discover that many of them are not 100% natural, some they are operated, some are injected and I was completely disappointed; so I preferred to do research and prepared myself, that's why I try to be as NATURAL as possible and post practical and affordable routines online.
- I was doing TOO MUCH cardio which made my butt even smaller.
- I didn't have a plan, I just improvised in my workouts.
- I had no idea of the importance of good nutrition. He ate little because he was afraid of gaining weight. I wanted to be as skinny as possible. (In the end I ended up eating a lot and gaining a little weight, that was good in the end it was not bad at all because that fat helped me to build a better muscle.
Building a butt and legs in the most efficient way requires KNOWLEDGE + CONSISTENCY + PATIENCE!
If you have exercised and have not gotten results. Stop blaming your genetics. You are doing something wrong.
- - - Updated - - -
Good evening yes sir, I will start another page on Monday to start new fitness links, for today I have made my last post to close this thread.
I love the point about starting slow. This can be applied to various parts of fitness, especially weight training. Too often, people go too heavy too fast. That can lead to poor form development/habits and also increased risk of injury.
This was great. Can’t wait to see the next one.
I really like how you call out the mistakes you made along the way. Hopefully that helps others to not make the same ones.
To follow Hellen’s new log click below:
https://www.evolutionary.org/forums...tay-bulky-during-definition-phase!-80601.html
https://www.evolutionary.org/forums...tay-bulky-during-definition-phase!-80601.html
