Dr Hud MD: The Fit Body Doc @fitbodydoc - Tumblr Blog

Don't let minor things get in the way of real progress when it comes to losing your belly fat and getting lean. Getting results is about keeping it simple and keeping consistent. For example, don't worry about the following minor things that probably contribute 1-2% to your weight loss or may even hinder it 1) Supplements: Whether its protein shakes or BCAs or fish oils, supplements can help optimise your body. But only by a small percentage. Most of your nutrients will come from wat you eat most of the time. 2) The time of day you exercise: Perhaps your metabolism is highest in the late afternoon, Perhaps it's the morning. Trust me, it's irrelevant. The best exercise is the one that is done CONSISTENTY. This ensure you stimulate your muscles and metabolism regularly to get that lean body 3) The amount of water you drink: Keeping hydrated is VERY important for optimal function and does help with weight loss. But if you're diet is poor and your exercise suboptimal then no amount of water will help. Use your focus on preparing food and fitting in exercise. See the extra hydration as an added bonus and not your main focus. #consistencyiskey🔑 #eatrealfood https://www.instagram.com/p/B39FJX_g3qc/?igshid=uko0fdznnnw0

#consistencyiskey🔑#eatrealfood

Let’s look at the ‘facts’ about meat and greenhouse gases. Apparently now the UN is saying we should cut down on red meat to save the environment (undoubtedly with pressure from fake food companies). Let’s just look at the ‘official’ stats. So 25% of global emissions come from food production. 58% of that is animal products. 50% of that comes from beef and lamb. So in reality 7.25% of emissions come from the production of the most NUTRIENT-DENSE foods that are actually essential to proper nourishment. Why not focus on the non-food 75% that includes (subjectively) non-essential things like cosmetics, smartphones and luxury goods. Why doesn’t the UN call for lipstick or leather belts to be cut back? Meat is an easy target because there’s the emotional aspect of ‘animal cruelty’ attached to it. But in reality the environmental impact is JUSTIFIED because we as humans need to eat meat. And don’t forget that the fake fat and processed food industry benefits when we eat less fresh meat and produce. Don’t be fooled by those with an agenda. #eatrealfood #fakefoods #yes2meat https://www.instagram.com/p/B333RtoAewo/?igshid=zr2oall0li5k

#eatrealfood #fakefoods #yes2meat

You often hear about exceptional vegan athletes. The message is that its ‘possible’ not only to survive as a vegan but to thrive as an athlete. But there is one major catch: “with careful planning”. Why careful planning? Because a diet devoid of animal products and is low in complete protein, good fats land low many micronutrients. Careful planning is required and easier as an athlete because that’s their profession. Their daily lives revolve around eating, training and sleeping so they can afford the luxury of fitting in a diet that’s essentially unnatural for humans (because otherwise why the need to supplement). The point is. For MOST people a vegan diet will be harmful because the level of planning required to achieve it wont be sustainable and you WONT thrive. You will be devoid of energy and wont reach your full potential. And for those who aren’t otherwise optimally healthy, they will suffer or those who are vulnerable. Add to that anybody with one medical condition and you again have a group of people who will be harmed if they go vegan. From your persoective if yu want to correct your meablsim, thrive, lose weight and get fit then a vegan diet is only another EXTREME diet you need to avoid. https://www.instagram.com/p/B31d3U5gjiu/?igshid=kl2ywu1k5gtm

Lewis Hamilton says we should go vegan to save the planet. Never mind the fact that he’s opened up a plant-based restaurant in London, he participates in a polluting sport that literally has no benefits except entertainment. I’m not belittling the importance of sport and entertainment. But if meat harms the environment (it’s harm is grossly exaggerated), then at least we get something from that. We get the most nutrient-dense food that heals and feeds us. Something that the majority of humans can actually benefit from directly. What do we get from polluting super cars? How would humans suffer if Formula 1 disappeared as opposed to cattle farming disappeared? It’s an important question to use against this radical vegan agenda. Stay alert to these attacks on meat which can affect your mindset when it comes to your decision to eat meat EVERY DAY to get a leaner and healthier body. #yes2meat #eatrealfood https://www.instagram.com/p/B3qx7CJgCbF/?igshid=wwn2e577o8ee

#yes2meat #eatrealfood

How to eat healthily at Subway (and other sub places!). Eating out at Subway or similar places can be challenging because it's based around bread (processed, nutrient-poor carbs). The alternative is a salad which may not be filling enough!. The trick is to fill the salad bowl with plenty of nutrient-dense veg (olives/peppers/jalapenos) as well as protein (steak/chicken/turkey) and not have a low-calorie unfulfilling salad! Add extra protein to fill you up and if there is an option of adding olive oil then add that too. DON'T be tempted to go for extra potato chips or cookies. Just have more of the main! Water is the best drink but if you can't manage that have a diet drink instead. We ALL eat out. Restaurants, takeaways even street food trucks! Learning how to eat out well means you can maximise nutrient-dense foods and minimise fat-storing foods during your meal. https://www.instagram.com/p/B3mGkziAXen/?igshid=1174t00yj62b3

Lunch. Ribeye steak. Price: Cheaper than a McDs Nutritional Value: Priceless #yes2meat #eatrealfood #veganagendarebelion https://www.instagram.com/p/B3jyJQsASI5/?igshid=bb7xgs0cd85e

#yes2meat #eatrealfood #veganagendarebelion

View this post on Instagram

Try this dumbbell-only workout for a great sweaty and muscle stimulating session. It covers your upper and lower body and core. I it going to get you a bodybuilders body? Probably not. But it IS going to help to you get that lean and athletic look that most busy men can achieve, in combination with the right diet. Try each move for 30-45 seconds with 15-30 seconds rest and do 3 circuits. Use a light dumbbell. Let me know what you think. #hiitworkout #hiit #eatrealfood #dumbbellworkout https://www.instagram.com/p/B3gpP_uAS3f/?igshid=92ctb4vowbjb

#hiitworkout #hiit #eatrealfood #dumbbellworkout

Pros and cons of potatoes. PROS: They do contain SOME macronutrients including protein and potassium and they can be filling. CONS: They are predominantly starch which is basically sugar in chains. Once broken down it's the same as pure sugar as far as your metabolism is concerned. Starchy potatoes are too widespread in a typical western diet. Whether in the form of French fries or boiled potatoes, these starchy vegetables stimulate fat-storing insulin and contribute to our obesity problem. Cheap and processed potato starch is used as a bulking agent for many processed foods. Potatoes aren't inherently bad, it's just that there are so many foods that are more nutrient-dense, more filling and less sugary. https://www.instagram.com/p/B3WO5eHAKha/?igshid=swzuomnzs7u4

High intensity (HIIT) body weight workouts have multiple benefits. The prime reason you are going to do them is to help you burn that belly fat and get leaner and fitter by promoting fat burning and lean muscle building. Another added benefit of HIIT is improving insulin sensitivity or reducing ‘insulin resistance’.   Insulin resistance occurs when your pancreas is working extra hard to control your fluctuating blood sugar levels by secreting more insulin. This occurs particularly with a carb-loaded western diet and the best way to avoid that is to minimise, sugars, and starches. It also occurs naturally with ageing. Excess insulin and glucose increase inflammation in your body and put you at risk of diabetes, which is a significant global risk factor for heart disease. HIIT has been show to improve insulin sensitivity independent of diet. So by combining a low-carbohydrate, nutrient rich diet with HIIT workouts you develop that leaner body AND reduce your risk of insulin resistance, diabetes and heart disease! https://www.instagram.com/p/B3ELF-OARWM/?igshid=y24iaa0ydcw7

Protein is essential for life. Most people don’t get enough in their diet. The best source of protein is red meat and other animal products. Three reasons why protein from animal sources is better than from plants and why you should aim to include (and not avoid) meat and animal products in your diet. 1. Meat and eggs are richer in protein. Red meat and chicken have three times as much protein per 100g as lentils and beans. 2. It has more COMPLETE protein. All the amino acids your body needs (knows as ESSENTIAL amino acids) are present in animal products, especially red meat. AND it’s available in a form that’s easily digested and absorbed by your body unlike most plant sources. 3. Animal products (especially red meat) are rich in other essential nutrients such as healthy fats and micronutrients like B12, iron and choline. Include meat and animal products in your diet and you don’t need to worry where you’ll get your nutrients from! #nutrientdensity#eatmore #eatrealfood #highproteinlowcarb #lowcarblifestyle https://www.instagram.com/p/B3Bljl1gpcN/?igshid=1uh71ap3zo56o

#nutrientdensity #eatmore #eatrealfood #highproteinlowcarb #lowcarblifestyle

Do you even lift.......consistently?! Deadlifts, overhead press, barbell rows.....these are all great compound workouts. Great for burning fat and getting you lean. BUT! Can you consistently (and safely) do workouts like this on at least a weekly basis if not more? Is it better to learn how to do workouts that don't require a trip to the gym? I have included compound lifts in some of my workouts in the past. But the BEST workouts are HIIT bodyweight or dumbbell workouts because I know I can do these consistently and regularly wherever I am. You can either do the best workouts. OR, the workouts you can do BEST and consistently. Because it's consistency that leads to results. https://www.instagram.com/p/B2_OnbfgGaz/?igshid=16n0md3c12pxh

These last two weeks have seen a focus on climate change protest. Unfortunately many include attacks on meat and animal products which are falsely claimed to be a significant factor in global warming. The reality is, the environmental arguments for veganism are not straightforward. And that’s important. Because you need to be confident that the metabolism-boosting red meat you’re eating is not harming the planet. The environmental arguments aren’t black and white. If you’re already convinced of the arguments then this post won’t change your mind. But if you do eat meat or want to eat more meat and feel guilty that you should be reducing red meat consumption due to the environmental aspects, you should read more about this topic. Its not that straightforward. The environmental impact of red meat and other aspects of the dairy industry are reported without context by many media outlets. We are told, without question, that reducing meat (to the point where we should eat no meat) is the ONLY way we are going to solve the earths climate change problem. The fact is, mass farming (of animals and plants) is one of many things that humans have invented that cause harm to this planet. For example a US 2017 study found that complete eliminating animal-derived foods in the US would, in theory, reduced greenhouse emissions by only 2.6% AND would create a food supply that would NOT meet the energy and nutritional demands of the population. (White et al, PNAS, 2017) Don’t forget, livestock eats and digests plants humans cannot eat and converts into meat that we CAN eat. The only way to REALLY reduce greenhouse emissions is NOT to farm and NOT to eat (and not to have the fastest iPhones and biggest TVs!). In reality you don’t need masses of meat to thrive. But you do need it. https://www.instagram.com/p/B253KxYA7Ro/?igshid=bjvm0hkbloni

Get out of the bodybuilder mindset. Don’t get sucked into this idea of eating like a bodybuilder when you’re aim to improve your look and weight. That’s a recipe for a temporary effort at best. Aiming for heavy lifting or split days or eating 6 times a day and feeding your workout with carbs is NOT the way to do it. You’re overweight and unfit because your body’s metabolism is promoting fat storage and is nutrient poor. Unless your aim is to be a bodybuilder you don’t want to change your habit to that of a bodybuilder. Ignore this idea of feeding your muscles with carbs. In fact don’t even worry about feeding your workout. Your body is able to feed your muscles adequately with a protein and fat rich diet. Especially if you’re eating animal protein like beef. Concentrate on developing a habit that revolves around eating 2-3 nutrient-dense, low carb meals per day and doing CONSISTENT high intensity and bodyweight exercises that will actually getting and looking lean. https://www.instagram.com/p/B2v61zmADO2/?igshid=s66kjwa0mstc

How useful are FitBits and other fitness tracker devices? There are two problems with them. Firstly, they may actually overestimate the calorie burn for many exercises, according to some studies. Secondly, and more importantly, they can distract you from the REAL way in which you re going to get yourself lean: by correcting your DIET. You CANNOT out-exercise a bad diet. Calories burnt may give you an indication of intensity of exercise and may reflect how much you've exercise your cardiorespiratory system and your muscles But the calories burnt are almost irrelevant when it comes to your weight loss goals if your diet is poor. Why? Because for most people you cannot ever do enough exercise to burn off the fat storage effects of a diet rich in carbohydrates or excessive calories. Unless you're doing Olympic levels of exercise which is another job in itself! You cannot out exercise the effects of excess carbs on your insulin or excess fructose on your liver. Fitbits are useful for monitoring and tracking workouts but their calorie estimates are probably a distraction and can falsely reassure you that you're burning off enough calories to keep eating more. https://www.instagram.com/p/B2tReCsAore/?igshid=oxnlm4qxcdeo

View this post on Instagram

Weekend mixed dumbbell workout for your weekend. It combines bodyweight and light dumbbell exercises. Do each exercise for 30 or 40 seconds and rest for 30 or 20 seconds, respectively. Repeat each circuit three times for a sweaty workout! #hiitworkout #dumbbellworkout #highintensity https://www.instagram.com/p/B2rUZJsgdcq/?igshid=19y2dukzmrect

#hiitworkout #dumbbellworkout #highintensity

Whenever you read an article or hear a clip bashing meat remember two things: ‘Confounding variables' and the ‘healthy user effect'. A confounding variable is a risk factor (e.g. meat) that you're you attribute to an outcome (e.g. cancer) that may be influenced by a separate risk factor (e.g. smoking). People who tend to eat more meat, especially processed meats, are more likely to exhibit unhealthy behaviours including: - Eating more bread - More sugar (ketchup, soda) - More veg oils (fried foods) - Exercise less and likely smoke more Similarly, with the ‘healthy user' effect, the opposite is seen. Studies that appear to show a benefit with a reduction in meat and increase in plants often ignore the fact that people who undertake vegan or vegetarian diets will undertake other ‘healthy' behaviours therefore confounding the findings. The few studies that have compared healthy individuals to each other have not shown that a meat-free diet is superior to a mixed diet containing meat (look up the 45 up study and the healthy shopper study). The onslaught against meat continues and you need to be reassured in your position to take control of your OWN health. https://www.instagram.com/p/B2irHTzAkjZ/?igshid=v8fy7xlf48rc

The environmental impact of red meat and other aspects of the dairy industry are over-exaggerated or reported without context by many media outlets. We are told, without question, that reducing meat is the ONLY way we are going to solve the earths climate change problem. The fact is, farming (of animals and plants) is damaging to the planet. We can improve how we produce plant and animal based foods. We can’t really stop! Unbiased scientific studies demonstrate that in the ‘real world’ (and not a vegan fantasy world), farming animals is essential to provide food to a growing population. For example a US 2017 study found that complete eliminating animal-derived foods in the US would, in theory, reduced greenhouse emissions by only 2.6% (!) AND would create a food supply that NOT meet the energy and nutritional demands of the population. (White et al, PNAS, 2017) Don’t forget, livestock eats and digests plants humans cannot eat and converts into meat and dairy that we CAN eat. The only way to REALLY reduce greenhouse emissions is NOT to farm and NOT to eat. In reality you don’t need masses of meat to thrive but you do need them, in addition to eggs, fish and poultry. Be confident in your decision to eat meat to get yourself lean. https://www.instagram.com/p/B2gHAZPAAiw/?igshid=z2f9zikxfmv5

Trending Blogs

Recently Viewed Blogs

Dr Hud MD: The Fit Body Doc