Happy Wednesday Squadies! It's that time of the month again - it's time to announce our SUPER SQUADIE OF THE MONTH! Our great team is:
Growing up, Brandon had a fast metabolism and was not afraid to gain weight! He ate what he wanted and stayed the same height. As he began his career as a photographer, constant travel made it difficult for him to engage in or stick to a healthy routine. The next thing he knew a few years had passed and his body wasn't where he wanted it to be!
As the onset of the pandemic approached while in quarantine, Brandon decided now would be a great time to start focusing on getting fit! After being introduced to LEASNQUAD by his wife in April, he started with our free 7 day quarantine challenge. Once he started looking and feeling better, he decided to take the plunge and register for the 30 Day Lean Challenge in July!
Since then, Brandon has been such an inspiration to me and the team! His new state of mental and physical health improved his life in ways he hadn't anticipated and allowed him to have more energy at work and with his family.
Brandon is now heading for his 5th challenge this next Monday and we are so happy to have him on our team! He shared his experiences in our community Slack groups and helped motivate and inspire teams around the world and also inspired his own group of friends and loved ones to follow the lean journey with him.
Thank you for keeping us all motivated Brandon! You are truly an inspiration!
Find out more about our team of the month:
Names: Brandon chesbro
Hometown: Franklin, Tennessee
Q5: WHEN DID YOU JOIN LEANSQUAD?
July 20 30 day challenge
Q6: WHAT PHASE ARE YOU CURRENTLY?
Q7: WHAT IS YOUR BIGGEST SUCCESS IN LEANSQUAD:
Global? My life has changed. I feel that I am 1000% healthier in every way. I lost 25 pounds of fat, finally got rid of the fat from my back and chest, and underwent a massive mental and physical transformation that makes every workout something to look forward to instead of dread!
Q8: WHAT IS YOUR FAVORITE MEAL?
EASILY Sweet Potato Chicken Nuggets with Hot Sauce!
Q9: WHAT IS YOUR FAVORITE WHOOPSY?
Old fashioned cocktail and pizza!
Q10: AS SQUADIE OF THE MONTH, WHAT IS YOUR NUMBER 1 LEANSQUAD TIP TO SHARE?
Do not abandon! The 30 Day Challenge is so amazing, but when you challenge your body in such an extreme way (especially for me, someone who hasn't worked out consistently for 10 years), it will take time to start seeing the external results. My metabolism was pretty much dead when I started the 7 Day Challenge and it took me 4 times before my metabolism officially went wild! Once you start to see the external results, the transformation will start to move forward much faster! I worked out for at least 4 weeks before really losing weight and seeing my body change. Mentally though, I started to see results within a week. I was happier, more positive, less tired and excited every day!
Q11: WHAT would you say to someone starting their journey skinny
Don't worry, you have this! One of my biggest issues with any type of workout video was being so exhausted after a 60 minute workout that I didn't want to work out the rest of the week. I was sore, discouraged and just tired. But Phil and the LeanTeam designed these workouts so perfectly. The pace will definitely be tough and you will be sweating buckets, but it's not too much where you're too tired the next day. Take it one day at a time and keep going! Believe me, if I can do it, everyone can!
Q12: WHAT IS YOUR FAVORITE LEAN RESTAURANT TO EAT?
There aren't a ton of options here for lean meals, but there is a place called Herban Market which has a turkey and cucumber wrap in a coconut wrap… delicious!
Q13: IF YOU HAVE ONE, PLEASE SUBMIT A LEANSQUAD APPROVED RECIPE!
Almost every morning I make a cute avocado toast after my workout. Mashed avocado with a little olive oil on the bread, then garnish with salt, sliced cherry tomatoes and a little balsamic reduction. This along with a protein shake is my choice after a workout!
‘How can I lose belly fat ? ’ pulls up over two million hits on Google. It’s a hot topic that goes beyond wanting to improve appearance. A larger waist measurement can mean that you have too much visceral fat. This is the fat stored around internal organs like your liver and pancreas, which is commonly referred to as ‘belly fat’.
It’s true that as we get older, we need less kcal to keep our body sérieux well. Changes to our hormones during this time mean that we start to lose muscle and gain fat. This makes it harder to keep to a healthy weight but that’s not to say it’s . In fact, people who are aged 65 and over are healthier than their ancestors and are living longer.
Although you can’t escape the ageing process, when it comes to managing your weight, there are other factors that are within your control. These include your lifestyle vêtements, choices and behaviours ( especially around diet ) and how active you are.
Protein can be a helpful way to lose weight because it makes you feel fuller than carbs and fat do. So if you include a lean source of protein, such as skinless white chicken, in your meals you may find that you’re not as hungry, and so eat less.
Make sure you include protein with each meal. Good sources include chicken breast, tuna, mackerel, salmon, eggs, milk, red lentils, chickpeas, brown bread, nuts and soya. And remember that a portion of protein is about as big as the palm of your hand.
Go for foods that are rich in protein and low in fat ( known as lean protein sources ) as some sources of protein can be high in saturated fat. Alternatively, there are lots of protein products on the market, such as supplements and powders, but if you decide to use these make sure you have a trained sports dietitian or nutritionist supervising your diet.
Any form of exercise for at least 30 minutes a day is good for you. Use every opportunity to become fit whether you are at home, at work or with friends. This could include cycling to work or getting off the bus or train one or two stops early.
But combining resistance ( strength ) exercise and cardiovascular exercise is ideal. Resistance exercises are a great way of helping you to maintain your bourrinage mass and your glucose metabolism ( the way your body processes sugar and uses it for fuel ), which are important for managing your weight. Resistance training has also been shown to reduce fat around your tummy area.
But, if you’re able and would like a boost for your exercise regime, I’d really recommend you do high intensity interval training ( or hiit for short ). This will really get your heart rate up and burn the fat. high intensity interval training basically means that you go all out for a bermuda burst, followed by a lower-intensity exercise or rest – and then repeat. This form of training is good for people with very busy lifestyles as they can get similar health benefits in a shorter duration of time.
A few small changes in your lifestyle can make a big difference and reduce your waist circumference. So, reduce your portion sizes, cut out sweet treats and alcohol, meet recommended guidelines for exercise, and increase your intake of fruit and veg. In addition, strength training exercises are recommended at least twice a week.
Using smaller plates can help you eat smaller portions. By using smaller plates and bowls, you may be able to gradually get used to eating smaller portions without going hungry. It takes about 20 minutes for the stomach to tell the brain it’s full, so eat slowly and stop eating before you feel full.
tera avoid temptation, do not stock junk food – such as chocolate, biscuits, crisps and sweet fizzy drinks – at home. Instead, opt for healthy snacks, such as fruit, unsalted rice cakes, oat cakes, unsalted or unsweetened popcorn, and fruit juice.
Try to plan your breakfast, lunch, dinner and snacks for the week, making sure you stick to your calorie allowance. You may find it helpful to make a weekly de course list.
If you’re anything like me, you likely want to lose weight and get a complimenter stomach to make your pants feel looser and boost your confidence in a bathing suit. But there are additional benefits : Studies have found that losing belly fat can also decrease the risk of high blood pressure, diabetes, and stroke !
Even if you eat well and exercise, stressing out can prevent your stomach from deflating. Why ? Stress increases levels of the hormone cortisol, which increases appetite and fat storage—not what you want when you’re looking to get six-pack abs. Next time your stress levels go through the roof, brew a récipient of black tea. Research has found that the beverage can increase the rate at which your body brings its cortisol levels back to normal, helping you moulant down. Here are 15 Easy Ways to Lower Cortisol Levels so You Don’t Feel as Stressed.
Having good forme can help you look slimmer in seconds. Plus, it can also strengthen your stomach groupes de muscles, giving you that long, lean look you crave. Whether you’re sitting, standing, or walking, be sure you’re staying as upright as possible.