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The 3 Pillars of Leaning Out and Toning Up (Ep. 3)
Manage episode 340556779 series 3392789
المحتوى المقدم من Bianca Scalise. يتم تحميل جميع محتويات البودكاست بما في ذلك الحلقات والرسومات وأوصاف البودكاست وتقديمها مباشرة بواسطة Bianca Scalise أو شريك منصة البودكاست الخاص بهم. إذا كنت تعتقد أن شخصًا ما يستخدم عملك المحمي بحقوق الطبع والنشر دون إذنك، فيمكنك اتباع العملية الموضحة هنا https://ar.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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