@nadaalenzi01: اللهم أخواني للأبد🩵 #foryou #الشعب_الصيني_ماله_حل😂😂 #fyppppppppppppppppppppppp #explore

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Friday 05 September 2025 15:43:59 GMT

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the hardest thing I ever did for my relationship was stop blaming him and start looking at myself 🤍 not because I was wrong about everything — but because I was hiding what I actually felt underneath all that frustration. growth isn't always pretty but it's always worth it. #couplesoftiktok #personalgrowth #relationshiptips #healthyrelationship #realtalk

the hardest thing I ever did for my relationship was stop blaming him and start looking at myself 🤍 not because I was wrong about everything — but because I was hiding what I actually felt underneath all that frustration. growth isn't always pretty but it's always worth it. #couplesoftiktok #personalgrowth #relationshiptips #healthyrelationship #realtalk

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Save this for later Fat loss isn’t magic - it’s math. 0.45kg of fat = 3,500 calories. So if you want to lose 1 kg per week, that’s a 7,000 calorie deficit. Here’s how it adds up: 1. Cardio Burn 100 calories a day → 700 calories a week. 2. Steps 10,000 steps ~ 500 calories. 7 days = 3,500 calories a week. 3. Weight Training Each workout burns ~300 calories, plus it builds muscle. 4 sessions a week = 1,200 calories. 4. Diet This is the most important. If your target is 7,000 calories a week, and activity burns 5,400… You still need to make up ~1,600 through diet. That’s about 230 calories per day - which could be as simple as cutting out one latte or swapping fries for veggies. Add it all together: 700 (cardio) 3,500 (steps) 1,200 (training) 1,600 (diet tweaks) = 7,000 calories a week = 1kg of fat gone. The secret? Consistency. Do this for 8 weeks straight and you’ll lose around 8kg. No guessing. No gimmicks. DM “CUT” for free cut guide DM “COACH” for 1-1 working with me Follow for daily tips 📈

Save this for later Fat loss isn’t magic - it’s math. 0.45kg of fat = 3,500 calories. So if you want to lose 1 kg per week, that’s a 7,000 calorie deficit. Here’s how it adds up: 1. Cardio Burn 100 calories a day → 700 calories a week. 2. Steps 10,000 steps ~ 500 calories. 7 days = 3,500 calories a week. 3. Weight Training Each workout burns ~300 calories, plus it builds muscle. 4 sessions a week = 1,200 calories. 4. Diet This is the most important. If your target is 7,000 calories a week, and activity burns 5,400… You still need to make up ~1,600 through diet. That’s about 230 calories per day - which could be as simple as cutting out one latte or swapping fries for veggies. Add it all together: 700 (cardio) 3,500 (steps) 1,200 (training) 1,600 (diet tweaks) = 7,000 calories a week = 1kg of fat gone. The secret? Consistency. Do this for 8 weeks straight and you’ll lose around 8kg. No guessing. No gimmicks. DM “CUT” for free cut guide DM “COACH” for 1-1 working with me Follow for daily tips 📈

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