Nutrition - Jordan Lips Fitness

Jordan Lips Fitness | 10 Tips for a Successful Gain Phase

10 Tips for a Successful Gain Phase

Top 10 lists are the clickbait goat Undefeated. You can’t NOT click and find out But I promise to use it’s power for good For gains. For muscles. Here’s the bottom line: If the idea of eating more, gaining some weight, and not immediately looking...

Nutrition

What is Calorie Cycling and How Should I Do It?

So...you've finally cut through all the detoxes, fad diets, and MLM shake programs and arrived at the powerful truth: You need to establish healthy eating...

Top 10 Food Tracking Tips

Top 10 lists are the OG click bait. Gotta love it Calorie counting before MyFitnessPal (or any other app) was like rubbing sticks together to...

Nutrition

How to Stay Full In a Deficit

NO MORE HANGER: How to Stay Full In a Deficit Do you get hungry just thinking about dieting? Hate the idea altogether? Envisioning yourself curled...

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These "softening" qualifiers always bug the shit o

These "softening" qualifiers always bug the shit out of me⁣ ⁣ I get it⁣ ⁣ Capitalism⁣ ⁣ Your program or barre studio will sell better if you prey on women's fear of getting "bigger" by using emotionally manipulative words like "long, lean, tone" that don't fucking exist⁣ ⁣ Women (everyone...) deserve to make INFORMED decisions based on GOOD information about the results they can REALISTICALLY see from certain movement/exercise modalities⁣ ⁣ I'm not saying everyone needs to resistance train...⁣ ⁣ I genuinely don't care what you do for movement⁣ ⁣ I just want you to move in a way that makes you happy AND matches up with what you say you want "results"-wise⁣ ⁣ As I'm typing this I wanted to say something like "let's stop patronizing women and start telling the truth" and then I realized that is idealistic AF since the truth rarely sells as well⁣ ⁣ So...⁣ ⁣ Instead...⁣ ⁣ Hopefully there are enough people out there spreading the good word & you can educate yourself and start making informed decisions about what you want from your exercise...⁣ ⁣ Whatever that may be!⁣ ⁣ ❤️ Love you

Start timing your rest periods⁣ ⁣ Some things

Start timing your rest periods⁣ ⁣ Some things on rest periods:⁣ ⁣ 1️⃣ For most compound lifts, if you don't need at LeAssT 2 minutes between sets you're just very very likely not working hard enough. ⁣ Check yo self. If you can squat or lunge or chin-up or bench press 60-90s after your last set....Meh. #skepticaleyebrow 🤔🤨⁣ ⁣ 2️⃣I'd rather you have fewer, more productive sets in your training where you actually get close to failure (which require considerable rest) than a bunch of junk volume you rushed through like you're in bootcamp class⁣ ⁣ 3️⃣Timing your rest will help half of you finally rest long enough to be optimally productive during each set...and it'll help the other half of you get off snapchat and not spend 2+ hours in the gym⁣ ⁣ 4️⃣Exception to the rule: You probably don't need *as long* on isolation work. Most isolation exercises (curls, lateral raises, leg extensions etc...) aren't usually as cardio-intensive, as psychologically draining, nor do they require as many muscle groups to recover between sets...You're fine with 1-2min⁣ ⁣ 5️⃣Call yourself on your bullshit. Are you rushing through your training and thus not getting as much out of it...or are you flicking through TikTok wasting your own time⁣ ⁣ 6️⃣Yes “time” is kind of arbitrary but it’s going to be a massive help for a lot of you since it’s objective and probably pushes you to do the thing you know you should do but haven’t been doing. I have another post on rest periods that goes more in depth about how long to rest and more importantly “why”...so if your timer goes off and you still need a sec, take it. ⁣ ⁣ ❤️ Love you⁣

You're not always going to know exactly what's in

You're not always going to know exactly what's in your food!!!⁣ ⁣ Tracking is only going to be useful and sustainable if you also know how to go with the flow⁣ ⁣ Tracking is only going to be useful and sustainable if you can estimate when needed and not stress over being perfect⁣ ⁣ Tracking is only going to be useful and sustainable if you know how to live life without it for a day, weekend, week...and not stress/feel guilty⁣ ⁣ My clients who are the most successful with tracking aren't bringing their food scales to restaurants⁣ ⁣ Learn how to estimate and be OK with it⁣ Learn how to go with the flow⁣ Learn how to construct a balanced meal⁣ Learn how to survive without tracking...⁣ ⁣ If you're in a fat loss phase and tracking is the tool you're utilizing, cool!⁣ ⁣ When you're in the comfort of your own home and cooking your meals...weigh, measure, and be as accurate as you can⁣ ⁣ When you're not...⁣ ⁣ Estimate⁣ ⁣ And don't spend a long time worrying/trying to make it perfect⁣ ⁣ Get as close as you can with as little brain power as possible⁣ ⁣ Talk to your coach if "gently overestimating" is a strategy for you⁣ ⁣ Tracking can be great because it's the most DIRECT way to ensure being in a calorie deficit (or surplus or whatever)⁣ ⁣ But it can create an environment where you feel the NEED to ALWAYS know EXACTLY what's in your food⁣ ⁣ That isn't realistic⁣ ⁣ You need to learn to be OK with estimating and going with the flow...⁣ ⁣ That's how you avoid burnout and actually make tracking something that can be helpful "long term"⁣ ⁣ I'd take the person who can estimate intelligently and move on over the stressed out perfectionist any day!!⁣ ⁣ ❤️ Love you

What should you track??⁣ ⁣ ✅ Save it⁣ ➡️ Share it⁣ 🙏🏻Thank you⁣ ⁣ 1️⃣You don't need to use any/all of these...butttt having some objective measure of "is this working?" is probably a good plan⁣ ⁣ 2️⃣If you're going to track any of these, combining metrics that give feedback on different time scales (daily weigh ins / monthly progress photos) is also likely a good idea so you have more opportunities to see progress⁣ ⁣ 🔹Body Weight⁣ 🔹Body Measurements⁣ 🔹Progress Photos⁣ 🔹Body Fat %⁣ 🔹How Clothes Fit⁣ ⁣ They all have their own pros and cons🙂⁣ ⁣ Swipe through to learn more⁣ ⁣ ❤️ Love you

Picture this: your coach raises your calories to m

Picture this: your coach raises your calories to maintenance for a 1wk diet break so you can mentally recharge and get back to it. What do you do? You spend the whole week worried that with every bite you’re reversing all your progress and gaining all your weight back. You feel guilty. Now it’s time to go back into the deficit. Did you “mentally recharge?” Lmao if by mentally recharge you mean stress/freak out all week over something you know in your core isn’t gonna happen (losing all your progress), then yes 😅 When it's time to do the work, do the work⁣ ⁣ When it's time to chill, give yourself permission to embrace taking a break⁣ ⁣ Diet breaks/Deloads + rest days (for example) are only serving their purpose of providing you with a chance to relax/recharge if you...⁣ ⁣ You guessed it...⁣ ⁣ Actually relax and recharge⁣ ⁣ Giving yourself permission to relax will let you get the most out of those breaks⁣ ⁣ And getting the most out of those breaks will help you get the most out of the work⁣ ⁣ The breaks aren't there to baby you because you "can't handle the work"⁣ ⁣ They're there to help potentiate future progress⁣ and teach you that no...nothing bad will happen if you take a breather ⁣ They're actually there to make the work more productive⁣ and your life better overall ⁣ You think "weekends" exist because society cares about you having a good life? or because you can't handle the work?⁣ ⁣ The weekends exist because you'll be a more productive worker if you have breaks baked into your schedule⁣ ⁣ Same with your fitness⁣ ⁣ Stop going through your "breaks" with reluctance and guilt⁣ ⁣ Start embracing them for what they are⁣ ⁣ Start giving yourself permission to chill when it's time to chill⁣ ⁣ ❤️ Love you

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