Gale Ruttanaphon’s Post

18-minute cardio workout for busy women Set 1: 1. Punching 2. Inchworm Set 2: 1. Lateral Jumping Lunges 2. Glute Bridge Set 3: 1. Kick Through 2. Seal Jack Interval Structure: Exercise 1: 20 seconds of high effort Exercise 2: 40 seconds of recovery effort Repeat each set 4 times. Rest 1 minute between sets. Feel energized for the rest of the day! — 👋 P.S. If you enjoyed this, spread the love and share. Follow me for more exercise ideas.

A simple system to lose belly fat 1 g of protein per pound of body weight per day (2.2g/kg) 2 liters of water per day 3-4 days of lifting weights per week 5-6 minimum servings of fruits and vegetables daily 7 000 minimum steps daily 8 hours of good sleep per night 9 0% of diet from whole foods Do this for 90 days straight and watch your belly fat melt away. — ✍️ What else would you add? ♻️ Repost to help your network, and follow me Gale Ruttanaphon for more tips.

How to achieve better fat-loss results than 99% of women Food and exercise are important pillars of good health, but sleep is the foundation. Poor sleep affects the food we eat through hormones and energy levels. It increases the hunger hormone, Ghrelin. Before we eat, we feel more hungry. It decreases the fullness hormone, Leptin. After we’ve eaten, we feel less full. Then, when we do eat, we’re more likely to reach for more high-calorie and sugary foods for instant energy. Poor sleep affects our ability to exercise. When we’re tired, we have less energy to exercise. We’re more likely to skip exercise. Poor sleep is like doing life on hard mode. Quality sleep is the enabler. It makes eating well and sticking to exercise easier to do. It’s the lead domino that triggers better fat-loss results. — ♻️ Share this post to help more people join the 1%. Follow me Gale Ruttanaphon for more tips on how to lose weight, tone your body, and increase energy without burning out.

The secret to fat loss and muscle gain. The best way to lose weight is to lose body fat and maintain or build muscle. More muscle, better looks. Think lean and toned. More muscle, higher metabolism. Think more calories burned daily. More muscle, stronger body. Think health and longevity. When you eat less to lose weight, you will lose both fat and muscle. To preserve muscle while losing fat, eat less but prioritize protein and lift weights. Congrats, now you have the secret to fat loss & muscle gain! — If you found this helpful, spread the love and share. It's $0.00 to share and can help someone. Thanks! ♻️ Follow me Gale Ruttanaphon for more tips on how to lose weight, tone your body, and increase energy without burning out.

The mindset secrets of healthy people that the public doesn't know (but should) Healthy people, just like everyone else, enjoy different kinds of foods. They eat healthy food and not-so-healthy food. They cook at home and also like eating out. Not eating healthy all the time has enabled them to eat healthy most of the time. They don’t feel restricted. Their mindset revolves around balance, flexibility, and enjoyment. They prioritize overall well-being rather than strict rules. Here’s what drives their approach: 1. Flexibility: Flexibility is key. They see that occasional indulgences are part of a balanced lifestyle. They don't view them as failures. 2. Moderation: They practice moderation, enjoying treats while making predominantly healthy choices. 3. Mindful Eating: They focus on how foods make them feel. It's both physical and emotional. They aim for satisfaction and nourishment. 4. Long-Term View: They view health as a lifelong journey. Consistency in healthy habits is more important than occasional ups and downs. 5. Self-awareness: They are self-aware. They listen to their bodies' cues and adjust their eating habits accordingly. They do this without guilt or rigid rules. — ✍️ Which of these resonates with you? ♻️ Find this interesting? Share it with your network and follow me Gale Ruttanaphon for more tips on how to lose weight, tone your body, and increase energy without burning out.

20-minute energizing cardio to beat stress Workout deets: 1. Squat with Arm Drive 2. Leg Raise 3. Hinge Jump 4. Hand Release Pushup Do one exercise at a time. 20s ON 10s OFF x 8 rounds. Rest 1 min after each exercise. Feel unstoppable at the end! — 👋 P.S. If you enjoyed this, spread the love and share. Follow me for more exercise ideas.

How to eat junk food and still lose fat Healthy foods are generally more conducive to fat loss than junk food. This is because they have fewer calories and are harder to overeat. But, even healthy foods have calories. Eating too much healthy food can still make you gain weight. This can happen regardless of its nutritional value. Similarly, you can also lose fat even if most of what you eat is calorie-rich junk food. You just need to eat fewer calories than your body needs. I don’t recommend a high junk food diet. But, it shows an important point: You can still lose fat while eating junk food. Key Takeaways: 1. When it comes to fat loss, the quantity of food you eat matters more than its quality. 2. Both quantity and quality of food matter for overall health. 3. You don’t have to be restrictive to lose fat. — 👋 P.S. If you enjoyed this, please repost. ♻️ Follow me @galeruttanaphon for more tips on how to lose weight, tone your body, and increase energy without burning out.

20-minute Strength and Toning Workout All you need are two pairs of dumbbells: one heavy and one medium-heavy. Make this workout easier or harder by changing the weight of your dumbbells. Set 1: 1. Reverse Lunge Clean* 2. Pushup 'Slide' Set 2: 1. Hinge Clean Press 2. Bear Row *Do both sides Exercise 1: 50 seconds ON, 20 seconds OFF Exercise 2: 50 seconds ON, 20 seconds OFF Repeat 3 rounds Rest 1 minute Follow the same format for Set 2 Feel bulletproof! — 👥 Tag someone you think should try this workout! Follow me for more exercise ideas.

How I lost my last 10 pounds and the valuable lessons I learned As strange as it may sound, I was in the best shape of my life during the pandemic. However, after moving from Thailand to Australia in 2022, I gained 10 pounds in a few months. This was due to the stress of adjusting to a new life.   I found myself overwhelmed by the daily chores of laundry and dishes. I was in survival mode, stuck in a cycle of school drop-offs, working from home, school pick-ups, grocery shopping, and sleep. My weight kept climbing despite eating the same foods and maintaining my activity levels. I felt like an imposter, questioning my ability to teach others about weight loss. The weight gain impacted my self-esteem and confidence. I became very anxious about the weight fluctuations. Whenever the weights went up for no reason, I felt stressed.  Whenever it took ages for the weight to come down, I felt stressed. I felt like my weight was not reflective of my effort. The less progress I made, the harder I tried and the more anxious I became. I’m used to seeing results when I put in the effort. So, when I didn’t see the results, I was expecting, I became very frustrated and disheartened. Things changed for me when I started doing the following things: 1. Tracking My Food: Writing down what I ate made me aware of my actual consumption. This made nutrition less of a guesswork. 2. Focusing on Positives: I celebrated and journaled my successes, like planning meals, getting in my daily step goals, and sticking to workouts. This shift helped me recognize my progress and feel proud. 3. Adjusting My Timeline: I stopped rushing weight loss and treated it as a daily practice. This helped me establish healthy habits and maintain my happy weight for life. Lessons Learned: • Knowing about exercise and nutrition is less important than consistently applying that knowledge. • Water retention can cause weight spikes. I learned to not let it discourage me and to keep taking action. • Stress is a major cause of water retention. • I found that small bites and mindless eating really add up over time. — ♻️ Find this interesting? Share it with your network and follow me @galeruttanaphon for more tips on how to lose weight, tone your body, and increase energy without burning out.