Shakti Fitness

Shakti Fitness Online Fitness Coach

01/16/2022

Learn how to portion control instead of giving up the food you love!

I’m seeing that all the people in good shape talk about eating enough protein.Are they talking about protein powders? If...
01/10/2022

I’m seeing that all the people in good shape talk about eating enough protein.

Are they talking about protein powders? If so, which one do I get?

Why is this SO important for me to get to my dream body?

I heard that eating too much protein is bad for your kidneys and your bones?

**IF YOU’VE EVER HAD THESE QUESTIONS OR HAVE THEM, KEEP READING BELOW**

The studies show that eating about 0.72-1.1grams PER bodyweight in pounds is sufficient. The leaner or less body fat you have while still working on building muscle, you’ll need more protein to preserve your muscle. Studies show that eating even higher protein 1.1-1.4g/lb bodyweight is optimal for preserving muscle.

The rule of thumb I follow and teach my clients to follow is: 1g/lb bodyweight. This means that if you’re 100lbs you’ll eat 100grams of protein.

This 1:1 ratio however, doesn’t apply as the bodyweight numbers are more in the extremes. A person who is 300lbs will not need 300grams of protein, as that is excessive. A adult who is 60lbs will not be eating 60grams of protein. Lean mass is what we focus on instead of bodyweight in these cases.

If you are on a caloric deficit (losing body fat) and working on body composition, it will require a higher protein intake as well.

The entire fitness industry talks about eating enough protein because it is the essential nutrient for BUILDING muscle. There’s no gatekeeping that.

Protein powders are a supplement that is used to make up for a lack of protein in your diet. This means that you should try to get most of your protein intake from whole foods. Drinking most of your protein will have an adverse effect on your body composition!

Protein is so important because it has a higher thermic energy which means that it burns more calories than carbs & fats. Protein also leads to higher satiety.

Studies ALSO show that higher protein intakes don’t have an adverse effect on bone health or kidney function in healthy adults.

So in summary:
▪️Rule of thumb is 1gram of protein per bodyweight in pounds. So for a 150lb healthy person working out, they should be intaking around 150grams of protein per day. This 1:1 ratio does not apply to extremes on either end of the weight spectrum.
▪️Protein powders are SUPPLEMENTS. Use sparingly and try to get most of your protein intake from whole foods.
▪️Body recomposition and caloric deficit require higher protein intake.
▪️Higher protein intake does NOT have adverse effects on bone health or kidney function in healthy adults.

FITNESS CHANGED MY LIFEDo you have insecurities? Are you afraid to speak in front of big crowds? Are you embarrassed to ...
12/04/2020

FITNESS CHANGED MY LIFE

Do you have insecurities? Are you afraid to speak in front of big crowds? Are you embarrassed to take your shirt off at the beach? Are you unsure of yourself? Do you question your purpose?

YES. Yes to every single one of those questions for me.

Before I started pursuing a healthier lifestyle, I was lost in an ocean of insecurities. My only plan of action at the time was to feel sorry for myself and ask the world “why me?”.

I can’t tell you how many situations, opportunities, and more importantly, relationships I botched up just because I didn’t know how to fight.

So what happened? What has changed?

Fitness introduced me to growth. It taught me that if you put the work in, consistently, you WILL make returns on that investment. It taught me that applying that same methodology in every other aspect of my life will render similar results.

Fitness taught me the importance of not just growing physically, but also mentally. It taught me that you must work on your relationship with yourself EVERYDAY so that you can create better relationships with others.

Fitness taught me that kindness is strength. The amount of weight you lift doesn’t matter if you’re not able to communicate with others with empathy and kindness.

If you’re feeling lost, take on the journey of fitness. Use that process and apply its lessons to everything else. We all have insecurities but we must fight to persevere against ourselves. Discover your purpose. 🤍

𝘔𝘖𝘕𝘋𝘈𝘠𝘚 👏🏾. 𝘈𝘙𝘌 👏🏾. 𝘍𝘜𝘊𝘒𝘐𝘕𝘎 👏🏾. 𝘈𝘞𝘌𝘚𝘖𝘔𝘌 👏🏾.Yo fam! So I just returned back to my professional job after a week long stay...
10/19/2020

𝘔𝘖𝘕𝘋𝘈𝘠𝘚 👏🏾. 𝘈𝘙𝘌 👏🏾. 𝘍𝘜𝘊𝘒𝘐𝘕𝘎 👏🏾. 𝘈𝘞𝘌𝘚𝘖𝘔𝘌 👏🏾.

Yo fam! So I just returned back to my professional job after a week long staycation. Last night I felt a ton of anxiety and overwhelmed at the thoughts of returning back to work 😰
What did I do about it? After a brief moment of feeling sorry for myself I realized I was artificially manufacturing these thoughts in my head through terrible self talk. Do you ever take a moment to assess your own self talk? 🧐

If you don’t, I HIGHLY suggest that you start making it a habit. Why?
▫️It will allow you to make sense of the situations in your life. This will help you make better choices in a responsive state rather than a reactive one.
▫️It will clear the clutter and negative self talk to realign you with your vision & goals.
▫️It will allow you to focus on everything you are blessed to have rather than focus on the things you don’t.
Assessing my self talk has been a huge part of who I am right now and I will continue to use it as a tool to better myself. With that said, go fu***ng crush your goals family. Remember that we GET to do so many things 🤘🏾👊🏽

My only competition is myself and that brings me peace 👊🏽
10/16/2020

My only competition is myself and that brings me peace 👊🏽

Develop the ability to carry others on your back 👊🏽
09/19/2020

Develop the ability to carry others on your back 👊🏽

08/08/2020

HOW TO BUILD A THICCC BACK 🦅

So you want to take your shirt off but you're self conscious about the way your back looks 😕

You've been working out for awhile now but you don't have that nice wide back and you have no idea what you're doing wrong 😞

I'm going to keep it simple and break it down for you. The back is a mural and you can hit it from many angles. The MAIN thing about working out your back is that you're pulling the weight TOWARDS your body. Figure out which angles work best for you. Some tips:
♦️Vertical pulls help develop thickness
♦️Horizontal pulls help develop back width
♦️Pulling to the side of your back works out your lats

IF you follow these tips and give your body enough time to develop that mind muscle connection, you'll be showing off that wide tapered back in no time. Let's get it fam! 👊🏽🤘🏾

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