emanuelbalmus
Emanuel C. Balmus
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Get your own health & fitness back onto your own hands without guess work.
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Don’t want to look skinny fat at the end of a weight loss attempt?
When you’re in a caloric deficit for too long your body wants to let go of the most metabolically expensive tissue which is muscle mass.
In order to look muscular and lean you don’t just have to get rid of the fat, you need preserve as much muscle as possible, or get some newbie gains.
You need 3 things:
1️⃣ Quality protein in adequate amounts. That’s a protein source that naturally has high amounts of leucine. You need a total of about 3.2-3.8 grams of protein per kilogram bodyweight.
2️⃣ Avoid doing too much cardio and too little resistance training. Muscle mass & testosterone both can suffer.
Instead get 3-4 hypertrophy focused workouts per week and shoot for 10,000steps/day.
3️⃣ Sleep is going to be your best “performance enhancing drug”. 7-9 hours of quality sleep each night helps you recover properly and speed up the progress
Once you’ve hit your weight loss goals, keep in mind that from being in caloric deficit for a significant amount of time, your deficit slowly becomes your new maintenance intake.
Most people make the mistake to go back to what once used to be their maintenance and gain the weight back.
You have to slowly add calories back into your diet while monitoring your progress closely so you don’t gain a lot of fat you lost back.
It’s called reverse dieting.
When done correctly, you end up eating more calories than before you started your weight loss attempt, while keeping the body-fat at bay.
Also your performance in the gym skyrockets! 🚀
#bodyrecomposition #skinnyfat #naturalgains #naturalphysique #mensphysique #naturalnodybuilding #losebellyfat #bodytransformation #healthiswealth #fitceo #fitrealestateagent #fitinvestor
When you’re in a caloric deficit for too long your body wants to let go of the most metabolically expensive tissue which is muscle mass.
In order to look muscular and lean you don’t just have to get rid of the fat, you need preserve as much muscle as possible, or get some newbie gains.
You need 3 things:
1️⃣ Quality protein in adequate amounts. That’s a protein source that naturally has high amounts of leucine. You need a total of about 3.2-3.8 grams of protein per kilogram bodyweight.
2️⃣ Avoid doing too much cardio and too little resistance training. Muscle mass & testosterone both can suffer.
Instead get 3-4 hypertrophy focused workouts per week and shoot for 10,000steps/day.
3️⃣ Sleep is going to be your best “performance enhancing drug”. 7-9 hours of quality sleep each night helps you recover properly and speed up the progress
Once you’ve hit your weight loss goals, keep in mind that from being in caloric deficit for a significant amount of time, your deficit slowly becomes your new maintenance intake.
Most people make the mistake to go back to what once used to be their maintenance and gain the weight back.
You have to slowly add calories back into your diet while monitoring your progress closely so you don’t gain a lot of fat you lost back.
It’s called reverse dieting.
When done correctly, you end up eating more calories than before you started your weight loss attempt, while keeping the body-fat at bay.
Also your performance in the gym skyrockets! 🚀
#bodyrecomposition #skinnyfat #naturalgains #naturalphysique #mensphysique #naturalnodybuilding #losebellyfat #bodytransformation #healthiswealth #fitceo #fitrealestateagent #fitinvestor
Was able for the first time in a long time to take his shirt off and not be ashamed!
7 months ago, a RE investor reached out to see if we were taking on new clients.
He wanted to cut his body fat% in half, and not feel limited in the activities that he could do.
He’d already worked with personal trainers, tried keto, IF, diets, meal plans, running.
He was putting in a lot of time and effort, but he only got mediocre results.
I think many busy men can relate. Men who once were in great shape and now struggle to lose the excess body fat.
That’s because as we age, the small details make the biggest difference when it comes to seeing results.
After realizing that the tiny details pay the biggest dividends, Russell, understood why he’d yo-yo-ed for years with his body.
After working together:
He’s now confident to take his short off at a pool party and his progress is being noticed by his business partners, friends and family.
He went from 38’ to 32’ in pant size
His Bf% went from 28% to 17%
He dropped 24 lbs.
Not only does his body look the best it ever looked in his adult life, but he feels, performs and looks younger.
Many men in his shoes, trying to combine the business life with family and kids, struggle to get and stay in shape.
Simply because what’s mainly available out there for weight loss is cookie cutter stuff.
Russell gained the skills and the mindset that will help him sustain his progress over the long-term.
He didn’t have to go on restrictive diets again, nor did he have to give up business & family dinners.
He only worked out for 3-4times/week for 30-40minutes.
No hours of cardio.
He rarely meal-prepped, or tracked calories.
This is how The Highbrid Method works.
It’s specifically designed for high performing individuals who don’t have time to waste on rookie mistakes
It’s built around your schedule and lifestyle with your goals in mind.
Click the link in bio to learn more about THMA.
#fatlosstips #fatlossjourney #fitceo #fitentrepreneur #weightlosstips #bodytransformation #mensphysique #musclebuilding #thehighbridmethod #loseweightforgood #loseweightfast
7 months ago, a RE investor reached out to see if we were taking on new clients.
He wanted to cut his body fat% in half, and not feel limited in the activities that he could do.
He’d already worked with personal trainers, tried keto, IF, diets, meal plans, running.
He was putting in a lot of time and effort, but he only got mediocre results.
I think many busy men can relate. Men who once were in great shape and now struggle to lose the excess body fat.
That’s because as we age, the small details make the biggest difference when it comes to seeing results.
After realizing that the tiny details pay the biggest dividends, Russell, understood why he’d yo-yo-ed for years with his body.
After working together:
He’s now confident to take his short off at a pool party and his progress is being noticed by his business partners, friends and family.
He went from 38’ to 32’ in pant size
His Bf% went from 28% to 17%
He dropped 24 lbs.
Not only does his body look the best it ever looked in his adult life, but he feels, performs and looks younger.
Many men in his shoes, trying to combine the business life with family and kids, struggle to get and stay in shape.
Simply because what’s mainly available out there for weight loss is cookie cutter stuff.
Russell gained the skills and the mindset that will help him sustain his progress over the long-term.
He didn’t have to go on restrictive diets again, nor did he have to give up business & family dinners.
He only worked out for 3-4times/week for 30-40minutes.
No hours of cardio.
He rarely meal-prepped, or tracked calories.
This is how The Highbrid Method works.
It’s specifically designed for high performing individuals who don’t have time to waste on rookie mistakes
It’s built around your schedule and lifestyle with your goals in mind.
Click the link in bio to learn more about THMA.
#fatlosstips #fatlossjourney #fitceo #fitentrepreneur #weightlosstips #bodytransformation #mensphysique #musclebuilding #thehighbridmethod #loseweightforgood #loseweightfast
Can you lose body fat and get abs during the holidays without giving up your favorite dishes and desserts?
Of course you can!
Despite all the misinformation on the internet, with some proper planning, it can be done!
In fact weight loss starts feeling more sustainable and fun!
Check the link in bio to get access to an exclusive training we recorded for our VIP students in The Highbrid Method Academy that breaks down everything you need to know to enjoy your holiday feasts and get ripped !
#weightloss #fatlosstips #absbysummer #enjoyholidays #holidays #holidays #losebellyfat
Of course you can!
Despite all the misinformation on the internet, with some proper planning, it can be done!
In fact weight loss starts feeling more sustainable and fun!
Check the link in bio to get access to an exclusive training we recorded for our VIP students in The Highbrid Method Academy that breaks down everything you need to know to enjoy your holiday feasts and get ripped !
#weightloss #fatlosstips #absbysummer #enjoyholidays #holidays #holidays #losebellyfat
What I like to do during holidays to still enjoy my favorite foods without compromising my progress!
Instead of lowering the activity while increasing calorie intake, I increase both.
More volume for muscle building specific training combined with more calories (carefully monitored in my case - to avoid excess fat gain) can yield some sweet gains!
If you want to learn how to create a sustainable transformation journey for yourself, check the link in my bio!
#fatlossforever #buildmuscle #buildmusclelossfat #menshealth #healthiswealth #fitrealtor
Instead of lowering the activity while increasing calorie intake, I increase both.
More volume for muscle building specific training combined with more calories (carefully monitored in my case - to avoid excess fat gain) can yield some sweet gains!
If you want to learn how to create a sustainable transformation journey for yourself, check the link in my bio!
#fatlossforever #buildmuscle #buildmusclelossfat #menshealth #healthiswealth #fitrealtor
This might be why you’re not growing regardless of how “hard” you’re training in the gym!
If you’re like most of our new students in THMA, you’re looking to put on muscle, without wasting your time.
And you also tried a lot of workouts/training apps!
Unfortunately, there are way too many workout programs and apps out there, supposedly for muscle building, that simply are time wasting, provide too broad guidelines, most of which are scientifically unfounded.
They promise a lot, but deliver not so much!
Hence the importance of working with a coach interested in knowing your current situation, like we do.
Exercise selection is key for developing your physique.
The advice I’d give to that old version of myself who was struggling to gain muscle is this:
👉 “Pick the exercises that allow you to feel the most stimulation in the muscles you’re looking to grow, keep the muscles under tension as long as you possibly can throughout every set, and take sets close to failure!”
If you’re not able to:
- “feel” the muscles you’re looking to develop, - keep them under consistent tension tension, - nor do you take your sets close to failure,
You might want to consider lowering the weights, changing the exercises, or reaching out for help if you have a keen appreciation for your time.
Training to simply move weights from point A to point B can be a waste of potential & time.
#buildmuscle #bodybuilding #buildmusclelosefat #fitnesstips
If you’re like most of our new students in THMA, you’re looking to put on muscle, without wasting your time.
And you also tried a lot of workouts/training apps!
Unfortunately, there are way too many workout programs and apps out there, supposedly for muscle building, that simply are time wasting, provide too broad guidelines, most of which are scientifically unfounded.
They promise a lot, but deliver not so much!
Hence the importance of working with a coach interested in knowing your current situation, like we do.
Exercise selection is key for developing your physique.
The advice I’d give to that old version of myself who was struggling to gain muscle is this:
👉 “Pick the exercises that allow you to feel the most stimulation in the muscles you’re looking to grow, keep the muscles under tension as long as you possibly can throughout every set, and take sets close to failure!”
If you’re not able to:
- “feel” the muscles you’re looking to develop, - keep them under consistent tension tension, - nor do you take your sets close to failure,
You might want to consider lowering the weights, changing the exercises, or reaching out for help if you have a keen appreciation for your time.
Training to simply move weights from point A to point B can be a waste of potential & time.
#buildmuscle #bodybuilding #buildmusclelosefat #fitnesstips
This is how you can eat burgers & fries and lose weight!
I personally do this kind of splurge once a week.
However you want to put it, if you want to lose weight, you have to be in a deficit!
If you want a burger or burgers you’d either pick ingredients thar lower in calories than what you’ll get at a fast-food restaurant…
Or
You can have it at a fast food restaurant, but you’ll have to trade more calories from your other meals to still be in a deficit, since in restaurants they use higher calorie ingredients.
The latter, for most people is not sustainable long term, because they quickly realize how little volume of food they’d have to eat to accomplish their goals.
How you solve that problem? Simple!
Focus on high volume, low calorie density foods which allow you to eat more for less.
Get free access to my lean dining system using the link in bio… If you want to learn how you can eat out and still lose bodyfat.
#losebellyfat #flexibledieting #foodfreedom #sustainableweightloss
I personally do this kind of splurge once a week.
However you want to put it, if you want to lose weight, you have to be in a deficit!
If you want a burger or burgers you’d either pick ingredients thar lower in calories than what you’ll get at a fast-food restaurant…
Or
You can have it at a fast food restaurant, but you’ll have to trade more calories from your other meals to still be in a deficit, since in restaurants they use higher calorie ingredients.
The latter, for most people is not sustainable long term, because they quickly realize how little volume of food they’d have to eat to accomplish their goals.
How you solve that problem? Simple!
Focus on high volume, low calorie density foods which allow you to eat more for less.
Get free access to my lean dining system using the link in bio… If you want to learn how you can eat out and still lose bodyfat.
#losebellyfat #flexibledieting #foodfreedom #sustainableweightloss
Almost everyone thinks that alcohol makes us fat…
I’ve coached men who came from other coaches who were hiding the fact that they’d have an occasional drink.
Why?
Many fitness gurus demonize alcohol instead of taking the time to study understand the science behind the “alcohol makes us fat” statement.
And so these guys were simply tired of being told that alcohol is “inherently bad for you.”
The reality is, excess calories make us fat, not alcohol.
Of course there are some negative side effects that come from overconsumption of alcohol, but that applies to anything consumed in excess. Doesn’t it?
So instead of screaming in your ear something you’ve heard thousands of times, and you probably don’t care to change much about it, my job is to empower you to make educated decisions for your health and body, that lead to a sustainable transformation.
Ultimately, the man who knows how to have variety and in his diet, have a drink occasionally (if he wants to), and makes steady progress with his body composition because he can adhere to the process will be better off than the man who willfully restricts himself and refrains from all life’s temptations just give in later and yoyo with his weight.
In fact we’ve had many guys who would have an occasional drink and made great progress once they’ve learned how to properly track alcohol and when to have it to not hinder muscle recovery.
Save this video for anytime you’re planning to have a drink!
#sixpackabs #losebellyfat #fitrealtor #fitceo #fatlosstips #nutritionforfatloss
I’ve coached men who came from other coaches who were hiding the fact that they’d have an occasional drink.
Why?
Many fitness gurus demonize alcohol instead of taking the time to study understand the science behind the “alcohol makes us fat” statement.
And so these guys were simply tired of being told that alcohol is “inherently bad for you.”
The reality is, excess calories make us fat, not alcohol.
Of course there are some negative side effects that come from overconsumption of alcohol, but that applies to anything consumed in excess. Doesn’t it?
So instead of screaming in your ear something you’ve heard thousands of times, and you probably don’t care to change much about it, my job is to empower you to make educated decisions for your health and body, that lead to a sustainable transformation.
Ultimately, the man who knows how to have variety and in his diet, have a drink occasionally (if he wants to), and makes steady progress with his body composition because he can adhere to the process will be better off than the man who willfully restricts himself and refrains from all life’s temptations just give in later and yoyo with his weight.
In fact we’ve had many guys who would have an occasional drink and made great progress once they’ve learned how to properly track alcohol and when to have it to not hinder muscle recovery.
Save this video for anytime you’re planning to have a drink!
#sixpackabs #losebellyfat #fitrealtor #fitceo #fatlosstips #nutritionforfatloss
Are you in a rush and not having time for meal prepping?
This is one of my staple meals for fat loss that has 50 grams of protein, it takes less than 10minutes to make and it’s delicious.
Give it a try!
Here are my ingredients
- Joseph's Lavish Bread, 1 flatbread
- Mushrooms 30 g
- Organic Greek Yogurt, Plain Kirkland Signature, 50 g
- Avocado 31 g
- Baked Chicken Breast 110 gram
- Sugar Free Dipping Sauce, Polynesian G Hughes, 32 g
- Normandy Blend Birds Eye, 70 g
- Slices Velveeta, 2 slice
Enjoy & follow for future ideas for sustainable fat loss!
#sustainablenutrition
#recipes
#fatlosstips
#fitrealtor
#fitentrepreneur
#losebodyfat
#sixpackabs
This is one of my staple meals for fat loss that has 50 grams of protein, it takes less than 10minutes to make and it’s delicious.
Give it a try!
Here are my ingredients
- Joseph's Lavish Bread, 1 flatbread
- Mushrooms 30 g
- Organic Greek Yogurt, Plain Kirkland Signature, 50 g
- Avocado 31 g
- Baked Chicken Breast 110 gram
- Sugar Free Dipping Sauce, Polynesian G Hughes, 32 g
- Normandy Blend Birds Eye, 70 g
- Slices Velveeta, 2 slice
Enjoy & follow for future ideas for sustainable fat loss!
#sustainablenutrition
#recipes
#fatlosstips
#fitrealtor
#fitentrepreneur
#losebodyfat
#sixpackabs
There are always going to be times where bumps get in the road and we stumble uppn them. It’s a matter of how fast we get up dust off and try to go past them.
After a week of under sleeping, moving into a new house, coaching clients, working in the office 8hrs/day and being at the gym 5x/week… I realized I started talking to myself out loud.
Jokes aside, “when you’re thinking about quitting remember yourself why you got started in the first place!”
Go after it!
#mindsetmotivation #showupforyourself #motivation #fitforlife
After a week of under sleeping, moving into a new house, coaching clients, working in the office 8hrs/day and being at the gym 5x/week… I realized I started talking to myself out loud.
Jokes aside, “when you’re thinking about quitting remember yourself why you got started in the first place!”
Go after it!
#mindsetmotivation #showupforyourself #motivation #fitforlife
Fat loss can be fun and sustainable when you have the right plan.
The reason why you might struggle to lose bodyfat and keep it off is because you you’re being told it has to be hard and restrictive.
Knowledge is power if you want to take it far!
Check IG to apply for 1:1 coaching if you want to get toned abs without painfully restrictive diets!
#losebellyfat #fatlosstips #sixpackabs #tonedabs #weightlossprogress
The reason why you might struggle to lose bodyfat and keep it off is because you you’re being told it has to be hard and restrictive.
Knowledge is power if you want to take it far!
Check IG to apply for 1:1 coaching if you want to get toned abs without painfully restrictive diets!
#losebellyfat #fatlosstips #sixpackabs #tonedabs #weightlossprogress
The difference between those who succeed in their transformation and those who keep yoyo-ing…
Say both categories invest in a coaching program/ personal trainer/ nutritionist etc.
The ones who succeed long-term, are not afraid to acknowledge that they don’t know what they don’t know, they own their flaws 100%, stay very coachable, and ask questions with the purpose of finding solutions.
The ones who struggle, hire coaches to “show” them how “smart” they are and how much they “know”, hoping to hear answers that are convenient for their ego, NOT their results.
They blame their failures on life circumstances or other people.
They ask questions just to pose as being interested, but rarely to implement what they learn.
Being honest with ourselves, while staying humble and in beginnership can take take us far in life.
#mindset #fatlossmindset #podcastclips #fitnesspodcast #nutritiontips #weightlosstips #healthiswealth #fitrealtor #fitceo
Say both categories invest in a coaching program/ personal trainer/ nutritionist etc.
The ones who succeed long-term, are not afraid to acknowledge that they don’t know what they don’t know, they own their flaws 100%, stay very coachable, and ask questions with the purpose of finding solutions.
The ones who struggle, hire coaches to “show” them how “smart” they are and how much they “know”, hoping to hear answers that are convenient for their ego, NOT their results.
They blame their failures on life circumstances or other people.
They ask questions just to pose as being interested, but rarely to implement what they learn.
Being honest with ourselves, while staying humble and in beginnership can take take us far in life.
#mindset #fatlossmindset #podcastclips #fitnesspodcast #nutritiontips #weightlosstips #healthiswealth #fitrealtor #fitceo