Skip to content
Logo
  • Home
  • Transformations
  • Services
    • Online Coaching
    • Optimized glute program
  • Articles
    • Infographics
    • Training
      • The best exercises for the Glutes
      • Training according to your menstrual cycle: a guide
      • Your optimal training frequency for the Glutes part I: Exercise Type
      • Your optimal training frequency for the Glutes part 2: training status and stress
    • Nutrition
      • Can diet soda help you lose weight?
      • How to get enough protein as a vegetarian, flexitarian, or vegan
      • The effects of alcohol on muscle growth
      • The ideal body fat percentage to bulk
  • Tools
    • Energy expenditure calculator: how many calories do you burn per day?
    • Estimating your Glute recovery time: a calculator
    • Glute exercise overviews
      • Hip drivers
      • Head drivers
    • Optimal amino acids per meal calculator for vegans and vegetarians
    • Progress calculator: are your gaining strength and muscle at an optimal rate?
    • Training status calculator: how advanced are you?
    • Zinc calculator: are you consuming too little zinc for (hormonal) health?
  • About
  • Lessons
  • Home
  • Transformations
  • Services
    • Online Coaching
    • Optimized glute program
  • Articles
    • Infographics
    • Training
      • The best exercises for the Glutes
      • Training according to your menstrual cycle: a guide
      • Your optimal training frequency for the Glutes part I: Exercise Type
      • Your optimal training frequency for the Glutes part 2: training status and stress
    • Nutrition
      • Can diet soda help you lose weight?
      • How to get enough protein as a vegetarian, flexitarian, or vegan
      • The effects of alcohol on muscle growth
      • The ideal body fat percentage to bulk
  • Tools
    • Energy expenditure calculator: how many calories do you burn per day?
    • Estimating your Glute recovery time: a calculator
    • Glute exercise overviews
      • Hip drivers
      • Head drivers
    • Optimal amino acids per meal calculator for vegans and vegetarians
    • Progress calculator: are your gaining strength and muscle at an optimal rate?
    • Training status calculator: how advanced are you?
    • Zinc calculator: are you consuming too little zinc for (hormonal) health?
  • About
  • Lessons
  • Home
  • Transformations
  • Services
    • Online Coaching
    • Optimized glute program
  • Articles
    • Infographics
    • Training
      • The best exercises for the Glutes
      • Training according to your menstrual cycle: a guide
      • Your optimal training frequency for the Glutes part I: Exercise Type
      • Your optimal training frequency for the Glutes part 2: training status and stress
    • Nutrition
      • Can diet soda help you lose weight?
      • How to get enough protein as a vegetarian, flexitarian, or vegan
      • The effects of alcohol on muscle growth
      • The ideal body fat percentage to bulk
  • Tools
    • Energy expenditure calculator: how many calories do you burn per day?
    • Estimating your Glute recovery time: a calculator
    • Glute exercise overviews
      • Hip drivers
      • Head drivers
    • Optimal amino acids per meal calculator for vegans and vegetarians
    • Progress calculator: are your gaining strength and muscle at an optimal rate?
    • Training status calculator: how advanced are you?
    • Zinc calculator: are you consuming too little zinc for (hormonal) health?
  • About
  • Lessons
_Patreon tasting CoachesStijn van Willigen2018-12-20T01:10:32+00:00

Instagram

stijnvanwilligen
Finish carousel ➡️ Tap for post overview. Tak Finish carousel ➡️ Tap for post overview. Take-away: Feeling like you belong, are competent, and have freedom of choice at work is strongly linked to better sleep, less anxiety, and less depressive symptoms. Better sleep translates to a higher quality of life and more fat loss and muscle growth. Definitions 3 highly validated basic *psychological* needs (ABC): 🌟Autonomy: I feel like I can safely be myself and make my own choices. ❤️Belonging: I feel respected, understood, and cared for. 🚀Competence: I feel that my skills and contributions are valuable. 🎬 How to apply: 1️⃣ **Do important work you're good at.** Ideally it aligns with your personal values (for example Social justice, Pleasure, National security, etc.), and your skills are valued. This enhances sense of Autonomy and Competence. 2️⃣ **Invest in colleague relationships.** For example learn more about their personal interests, openly and acceptingly listen to their life struggles, etc. This enhances Belonging. 3️⃣ **Find work with a better manager.** Need-supportive managers begin from the employee perspective and encourage self-initiation and self-direction (autonomy), remain positive that the employee can succeed (competence), and develop a warm interpersonal climate (belonging) [9]. Study references (and Pubmed IDs): 1. Meta-analysis Lim & Dinges (2010): 20438143 2. Curcio et al. (2006): 16564189 3. Meta-analysis Benca et al. (1992): 1386215 4. Strine & Chapman (2005): 15680291 5. Nedeltcheva et al. (2010): 20921542 6. Wang et al. (2018): 29438540 7. Deci & Ryan (2007): The "What" and "Why" of Goal Pursuits: Human Needs and the Self-Determination of Behavior. 8. Niemiec et al. (2022): 35139261 9. Ng et al. (2012) Pubmed ID 26168470 10. Campbell et al. (2006): University students’ sleep during an exam period: the role of basic psychological needs and stress 11. Campbell et al. (2008): Examining the role of psychological need satisfaction in sleep: A Self-Determination Theory perspective
⏱️ Quick, plant based, protein rich, helps fat ⏱️ Quick, plant based, protein rich, helps fat loss. Because there’s a recipe for ~525 kcal (typical for ~1500 kcal diet) and ~700 kcal (typical for ~1900 kcal diet). You may want to use another type of plant based minced beef, but “Beyond mince” has macros very similar to ground beef. The plant based versions have ~8 g less protein (but is still high protein). Eating less calories than you burn is *always* key for fat loss. (No, rice is not going to make you fat.) See story highlight “Calorie burn per day” to determine your ballpark daily calorie intake for weight loss. 🔪 Total ingredients to prepare for: 🙍 ~525 kCal, ~28 g protein, 1 person: 100 g (4 oz) Beyond mince OR Ground beef 35 g (1.5 oz) Lettuce, mix 2 tbsp (36 g) Salsa sauce (mild) 2 tbsp (20 g) Violife grated OR Shredded cheese (mild) 2 piece (80 g) Tortilla wraps (medium size) 🙍 ~700 kCal, ~33 g protein, 1 person: *Added* 0.25 piece (45 g) Avocado 125 g (5 oz) Beyond mince OR Ground beef 35 g (1.5 oz) Lettuce, mix 3 tbsp (56 g) Salsa sauce (mild) 2 tbsp (20 g) Violife grated OR Shredded cheese (mild) 2 piece (80 g) Tortilla wraps (medium size) 👨‍👩‍👧‍👧 1x weight loss option ~525 kCal + 1x typical adult + 2x child: 0.25 piece (45 g) Avocado 425 g (17 oz) Beyond mince OR Ground beef 140 g (6 oz) Lettuce, mix 9 tbsp (164 g) Salsa sauce (mild) 8 tbsp (80 g) Violife grated OR Shredded cheese (mild) 8 piece (320 g) Tortilla wraps (medium size) 👨‍👩‍👧‍👧 1x weight loss option ~700 kCal + 1x typical adult + 2x child: 0.5 piece (90 g) Avocado 450 g (18 oz) Beyond mince OR Ground beef 140 g (6 oz) Lettuce, mix 10 tbsp (184 g) Salsa sauce (mild) 8 tbsp (80 g) Violife grated OR Shredded cheese (mild) 8 piece (320 g) Tortilla wraps (medium size)
Finish carousel ➡️ Tap for post overview. In Finish carousel ➡️ Tap for post overview. In collaboration with @shannonbillowsfitness Graph based on data from a study that @thealanaragon @james.krieger, and @bradschoenfeldphd contributed to. Take-away: When you lift weights while dieting (calorie deficit), you will very likely maintain/gain more muscle and burn more (belly) body fat. 🎬 How to apply: 1️⃣ **Sleep enough.** Fundamental and most important to burning more fat (and maintaining/growing muscle). 2️⃣ **Lift weights consistently.** Commit to 2-3 weight training sessions per week of 30-45 min. 3️⃣ **Eat enough protein.** The current research standing indicates 1.5 g /kg (0.7 g /lb) is optimal for women. Of course, all these while staying in a calorie deficit. Footnote 1: We actually took the average of month 3 and month 4 figures of the study, since the month 4 muscle measurements for the weightlifting group were very unexpected: they suddenly lost 1.5 lbs muscle in 1 month. This measurement was possibly due to a shift of glycogen/water content of the muscle, the authors state. A further supporting argument: this unexpected result is not in line with other findings in the scientific literature. Study references: 1. Miller et al. (2010): Pubmed ID 28871849 2. Bouchard et al. (2009): Pubmed ID 18779759 3. Beavers et al. (2017): Pubmed ID 29086504 4. Clark et al. (2015): Pubmed ID 25973403
Finish carousel ➡️ Tap for post overview. Res Finish carousel ➡️ Tap for post overview. Research finds that if you are sleep deprived while trying to lose fat, fixing your sleep could potentially more than double your fat loss and save your muscle. 🎬 Action points: If you are losing hours of sleep, try these: 1️⃣ **Make time for sleep** Get in bed earlier or get up later. 2️⃣ **To-do list** Take 5 minutes to create a to-do list for the next days to decrease ruminating and fall asleep up to 40 min. quicker [study 3]. 3️⃣ **Blue light therapy** During the dark winter months, every morning for 1-2 hours shine a blue-enriched light on your beautiful face to sleep better at night [study 4]. Note that there may be deeper problems causing you not to sleep well, which requires more than these techniques. 🔗 Check link in bio for full article with study details. Study references: 1. Nedeltcheva et al. (2010): Pubmed ID 20921542 2. Wang et al. (2018): Pubmed ID 29438540 3. Scullin et al. (2018): Pubmed ID 29058942 4. Viola et al. (2008): Pubmed ID 18815716
Load More... Follow on instagram!

Facebook

Facebook

Recent Posts

  • Can I lose more belly fat by lifting weights?
  • Up to 2.5x more fat loss by sleeping more?
  • Science deep dive: Severe sleep loss and muscle growth

Recent Articles

  • The ideal body fat percentage to bulk posted on February 3, 2019
  • Estimating your Glute recovery time: a calculator posted on August 10, 2017
  • Your optimal training frequency for the Glutes part I: Exercise Type posted on November 28, 2016
Copyright 2012 - 2017 Avada | All Rights Reserved | Powered by WordPress | Theme Fusion