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1 day ago

3 Week Shred Results ✔ + how I did it 👇

First, I didn't go into this with a specific weightloss goal. I decided to do this program because I'd been overly lax in my workouts over the past few months and wanted to get back into a good routine. This program did exactly what I hoped it would: it re-motivated me. The aesthetic progress is a bonus, of course 😉.

Alright, so to sum it all up:

▪️WORKOUTS▪️
There are four workouts per week, two upper body and two lower body. The workouts start with ~15 minutes of HIIT (one minute on, one minute off) followed by two rounds of a circuit. The circuits should hit each major muscle in your upper or lower body with 10-20 reps of each move depending on the weight used

[upper body: chest, back, shoulders, biceps, triceps]
[lower body: quads, glutes - medium and maximus, and hamstrings].

After two rounds, perform 10 minutes of LISS (low intensity steady state cardio), then do 1-2 more rounds of the circuit I shared my videos of each workouts if you want an example.

On off days, you can just rest, but I'm not good at that 😬 so one of my rest days was dedicated to abs (also shared a workout video) another was dedicated to stretching/yoga, and the last was an actual rest day.

▪️NUTRITION▪️
Find your maintenance calories (I shared a post recently on an easy way to find this), and subtract 300-500 calories. This put me at ~1700 calories. My goals were: 150 grams of protein (1 gram per pound of bodyweight), 40 grams of fat, and ~180 grams of carbs.

I tracked everything to a T for the first week, then week two and three I only tracked 3 days per week to make sure I was on track. I also drank at LEAST one gallon of water per day.

3 weeks and 18 workouts later, I'd say it was a successful #3weekshred 🙌

▪️Disclosure▪️
I do NOT recommend following this program for a long period of time. It's a lot of unnecessary cardio with a big caloric drop at the same time. If you're just looking to tighten up and get back into a good routine, then go for it! But if you're in this for the long haul, I suggest adding cardio OR dropping calories based on progress each week.

They say it only takes 21 days to make something become a habit... you in? 😏 #fatloss #athomeworkout #fittip ... See MoreSee Less

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Meagan Swanson Fit

2 weeks ago

How To Find Your Macros Made Simple 👌:
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First, how active are you? 14 being sedentary (office work, not much activity outside of some workouts, 16 being extremely active both in workouts and in lifestyle, and 15 being right in the middle.)
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Second, take that number and plug it into this equation: YOUR BODYWEIGHT [IN LBS] X # [14,15, OR 16]
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This is your estimated maintenance calories. If you eat this many calories and continue to live your current lifestyle, your will *maintain* your weight.
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If you want to LOSE, subtract 300-500 calories to start. If you want to GAIN, add 300-500 calories to start.
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Once you have your NEW calorie goal, you need to figure out how much goes to protein, carbs, and fats.
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For reference:
1 gram of protein = 4 calories
1 gram of carbs = 4 calories
1 gram of fat = 9 calories
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USING ME FOR EXAMPLE:
I'm ~150 lbs and I'm very active outside of my sedentary job so I give my self a "15". My goal is to lose some fat fairly quickly. My breakdown would look like this:
150 x 15 = 2,250
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My MAINTENANCE calories are 2,250.
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To expedite the weightloss, I'm going to cut 400 calories to start, putting my caloric goal at 1,850.
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Since I'm already pretty muscular, I know I want MORE protein (if you're a beginner you can do less, more advanced do more), so I want 1 gram of protein per pound of bodyweight which equals 150 grams of protein OR 600 calories. .
Now I'm at 1,250 cals.
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As a woman, I want my fats to be between 40-60 grams [men between 50-70], so, 50 grams of fat = 450 calories.
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Now I'm at 800 calories to spare. 800/4 [calories per carb] = 200 grams. .
My macros to start my weightloss plan are:
150 g Protein
45 g Fat
200 g Carbs
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This is simply a place to START! Follow your macros for two weeks and evaluate your progress. If your goal is weightloss, you should be down 1-2 lbs per week.
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If you haven't reached this goal, drop your calories by ~200 and alter your macro goals based on preference. Love carbs? Cut some fats. Love fats? Cut some carbs. But DO NOT cut protein - you need that shit 😏
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I hope this helped! Let me know if you have any questions below- let's start your 2020 on the right foot 🙌 ... See MoreSee Less

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Meagan Swanson Fit

2 weeks ago

How to make training harder 101 😂🤘 #momlife ... See MoreSee Less

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Meagan Swanson Fit

2 weeks ago

Five core moves you should be doing 👌

Here's a real-time ab workout for you that you can do from anywhere PLUS its Diastasis Recti Friendly (mama's you probably know what I mean 😉)

But First:

Abs depend on a variety of things: where you hold fat (genetics), your body fat percentage (most women have to be leaner than me to see abs on themselves - I'm the minorit; I hold more fat in my lower back 😬), the size and structure of your abdominal muscles (which is why I recommend hitting them 1-3 times per week), and MOST importantly - your nutrition 💯.

The saying 'abs are made in the kitchen' isn't out there just for shits and gigs - it's the truth. If you eat like garbage you're most likely not going to be able to get lean enough to see the shreds. BUT working your core is also important as it will help them be more visible once you're lean enough 🙌

Throw this one in at the end of a workout or on an active rest day - its killer!

*2-3 Rounds*
▪️Double Leg Pulls x20
▪️Cross Body Toe Touches x10 each side
▪️Heel Taps x20 *NOTE how I make sure my bellybutton is pulled back and abs are tight - I'm feeling for my ab separation to make sure there aren't any strains or bulges #diastasisrecti)
▪️In and Outs x20
▪️Corkscrew x10 each side

Take little to no rest between moves, and enjoy the burn 😉 #athomeworkout ... See MoreSee Less

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Meagan Swanson Fit

3 weeks ago

My training partner is cuter than yours 😉

Cael boy is going to be hitting legs with me a few days a week from now on to build up some stamina for hockey - his little legs get tired on those skates! But we know how to fix that 😏

Today he joined me for two rounds of the Lower Body circuit for my current #3weekshred program, and did great! Check my IG posts for the moves and information on the program [@meagan.kaye]👌 but here was Cael's circuit today:
▪️Deadlift x10
▪️Hip Thrust x10-15
▪️Front Squat x10 (hold the dumbbell like Cael is 🤗)
▪️Stiff Leg Deadlift x12
▪️Walking Lunges x10

Highly recommend getting your kiddos involved in you're workouts (when they're ready and if they are interested, of course).

That mixed with healthy meal options creates a perfect foundation for them to live their best life 🙌 ... See MoreSee Less

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