LiveFit Radio Podcast with Derek Kuryliw💪�‪�‬ Derek Kuryliw, fitness Yoda :)

The difference between BMR, Active Calories, Total Calories and how many calories you should eat daily to lose body fat...

Do you have H.V.A.? 😳😷🤒🤮
Okay it's probably not what you thought but hva stands for Highest Valued Activities.

Chances are you fall into one of two categories: you're looking to BURN body fat or you are looking to BUILD muscle.

No matter what your goal is there are always "other things" you could be doing or doing better, but chances are there is two or three things that you SHOULD be doing Every. Single. Day.

And more often than not those two or three things repeated on a daily basis are going to get you way further towards your goals then doing something fancier, harder or more complex.

After listening, let me know What 3 Things YOU need to focus on most to hit your goals in the comments below 👇 or DM on Messenger or IG

If you want to weigh 📉↘️👇(less) when going out on Black Friday, Small Biz Saturday and in your Snuggie shopping on Cyber Monday then follow these tips!!!

1. Fire up 🔥 your metabolism and digestion the next 3 days by loading up on protein and vegetables as frequently as possible.

2. Hydrate 🚰 and prepare your body for battle on Thursday...and probably Friday too.

3. Use intermittent fasting 🤐 on Thursday and Friday as a tool to restrict calories WITHOUT restricting your food selection 😁🦃🥧🦃🥧😁

4. Return to your metabolism kickstart in step #1 on Saturday and Sunday 💪🔥

📺👇 WATCH THE VIDEO FOR MORE IN DEPTH EXPLANATIONS FOR EACH STRATEGY!

BONUS #1 - move your 🍑 every day!!! Give your body a reason to use the additional calories you are feeding it.

BONUS #2 - join Ashley Squillante and I for our annual free 1 Hour Ab Burn workout this Thursday morning at 9:00 a.m. to "burn it and earn it" 🥵🔥

(stay for 10 minutes or stick around for the entire 60 minutes - whatever you can fit into your schedule)

Did you take your foot off the gas just a little bit this summer with your workouts? Maybe a few extra cocktails or "low cal" seltzers on the boat? Well then you might notice that you're a little bit more bloated than you are just a few short weeks and months ago. If so you will inevitably be tempted to go on a quick fix crash diet or completely cut out carbohydrates to see some short-term success. The problem with this strategy is that when you are ready to get back into working out on a regular schedule or clean up your diet a little further, you won't have the fuel or the energy or the motivation to push harder. So you essentially hit a plateau before you even get started, all because you wanted to lose a few quick pounds and see results quicker in the beginning. Here are the exact reaction steps you should start doing immediately to create an awesome foundation for your muscular, respiratory and cardiovascular systems!

🖐️ STOP. Don't skip this one!
"How often should I switch up my diet?"

"Can you really lose weight every week and how often should you keep your body guessing?"

In this video I go over the exact strategies I use with our high performing contest athletes Rolando Saldivar , Hope Rozzi and Mike Vavasis that work for everyday moms, dads and grandparents as well.

How to use your wearable heart rate trackers to burn more body fat including...

🔥 creating a 500 calorie daily deficit
💗 optimal heart rate for fat burning
🖐️ when to stop exercising
❌ common mistakes and misinformation

No matter which brand you use whether it's an Apple, Samsung, Fitbit or Garmin HOW YOU USE THE INFORMATION is more important than where you get the information from! 💯