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Full post: https://www.evoq.bike/blog/cycling-nutrition-guide Do you want to be fast or thin?  Change your eating habits over time. Do this slowly and create new habits! If you shed 5lbs asap but don’t change a thing, you have a good chance of putting it back on. Two Cat 4 Questions came in:  Weight Loss - If your main weakness is the number on the scale instead of your PMC, should you consider a weight loss block (what would that look like?) or try to pair caloric deficit-days over a longer period to training? Of the former - what does that look like? If the latter - how would that be structured with the 5-blocks to Racing to make sure you are adequately adapting for each subsequent workout or block?  Historically I haven't fueled my workouts well - gotten into a bad cycle of doing my morning training fasted (even races often) and then eating like a bird the rest of the day, and then being starving at dinner and eating the entire house. It's the kind of thing that when I step back and look at it then it's clearly so bad - but in the moment, when I get off the bike, there's a bit of fear about eating too much, gaining weight, and "undoing" the weight loss I just earned on the bike.  Check out this video for the answer. Some notes: You should never be "losing weight" after a ride. The purpose of rides is to stress the body, break you down, and then you recover (eating is key to this), your body says "that was kinda hard, i better grow and get stronger" and you rebound a stronger human; this is VERY simplified but should get the point across.  Cut some some calories at the end of a long ride AFTER you've already WELL FUELED AND RECOVERED. NOT RIGHT AFTER RIDE.  A little hunger at night is okay, but going to bed starving is a recipe for poor sleep and not recovering.Focus on fat loss, not body weight; you will retain water with carbs etc; if you chase just that # it will drive you nuts. Get a scale with fat % and watch that only for now.Don’t count calories but count carbs on the bike 1. NO BS: goodbye soda (even diet ones), candy, cakes, sweets, garbage. BYE FELICIA. Eliminating these will fast track this is a healthy way. 2. Focus on fat loss; don't get obsessed with small fluctuations on the scale, it could be water weight. Think long term and stick to your plan, NO cheating!  3. 300-500 calorie deficit a day. FUEL workouts. Eat like a king at breakfast, a prince at lunch, and a pauper at dinner (low cal but nutrient dense!) 4. Don't reduce carbs, reduce overall calories. People who cut carbs see a quicker decline in "weight", but that's water weight. Athletes who eat carbs are more fueled for intense sessions and recover faster (they aren't sure exactly why, but carb loading actually helps recovery too...my theory, you just are never totally depleted and dead!) 5. SLEEP. when you're tired, you're more likely to eat a twinkie and have less resolve. Sleep deprivation also inhibits fat loss. 6. No recovery shakes, eat food. If you can, finish a ride and have one of your meals right after!  7. Snacks are veggies only. If you feel a little hunger, that's okay. That's your body telling you, "Hey, i might need food IN A WHILE, start foraging or go hunt something." Not: go eat the cheeze-its. Do it, they taste like cheese. MMMMM cheese. NO! 8. Don't go all day being good only to cave at the end. Long day + tired + "I've been good" is a recipe for disaster. When dinner is over, we are done fueling! [email protected] Please share this with a friend, and make sure you've subscribed! Thanks!

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Introduction

Charles Barkley, a name synonymous with excellence in the world of basketball, has been an inspiring figure both on and off the court. The NBA legend has captivated fans not just with his remarkable athleticism and skills but also with his striking personality and candidness about life experiences. However, like many individuals, Barkley faced the struggles of weight management, particularly in the later years of his playing career and into retirement. His weight loss journey is as much a testament to his determination as it is an inspiration for anyone looking to make significant changes in their life.

In his prime, Barkley was known for his robust build and aggressive playing style, making him one of the most formidable power forwards in NBA history. But as the years went by, the pressures of retirement, a less active lifestyle, and poor eating habits began to take their toll. Barkley openly acknowledged his battle with weight gain, which reached a tipping point where he had to take serious action. This moment not only transformed his body but also revitalized his mindset, leading to a healthier and more vibrant lifestyle.

What makes Barkley’s weight loss journey particularly compelling is his candidness about the challenges he faced along the way. His transformation involved embracing a comprehensive approach that included dietary modifications, consistent exercise, and a shift in mindset. This journey was not merely about shedding pounds; it was about reclaiming control over his life, promoting well-being, and motivating others facing similar struggles. In this article, we will explore the various aspects of Charles Barkley’s weight loss journey, highlighting the steps he took, the challenges he faced, and the lessons he learned along the way.

Recognizing the Need for Change

Every significant journey begins with self-reflection, and for Charles Barkley, it was no different. As he navigated the waters of retirement, the former NBA star found himself confronted with the reality of his lifestyle choices. The routine that once involved rigorous training and strict diets transformed into a more relaxed approach that included indulgences in food and a decreased level of physical activity. This shift led to noticeable weight gain, which was not only affecting his physical health but also his mental and emotional well-being. The turning point came when Barkley saw himself in a mirror, realizing that the jovial persona he had maintained was starting to fade under the weight of his choices.

Barkley decided to take action, realizing that acknowledging one’s shortcomings is the first step towards recovery. He had long been a role model for many aspiring athletes, and now he wanted to set an example in the realm of fitness and health. This epiphany motivated him to delve into research about effective weight loss strategies, focusing on sustainable practices rather than quick fixes, which are often the temptation for many individuals. The understanding that quick solutions would lead to fleeting results was crucial, as it emphasized the importance of a lifestyle overhaul rather than a diet fad.

In discussions with health professionals and fitness experts, Barkley learned about the integral connection between physical activity, a balanced diet, and overall health. This educated approach towards understanding what constituted healthy living allowed him to create a flexible plan that would address his unique circumstances and preferences. It was essential for him to embark on a journey that felt both accessible and enjoyable, laying the foundation for lasting change.

Transformative Dietary Changes

<pA significant aspect of Charles Barkley’s weight loss journey involved adopting a new diet plan that prioritized whole, nutrient-dense foods. Recognizing that his previous eating habits often leaned towards convenience and indulgence, Barkley sought to revamp his nutritional intake. This meant incorporating more fruits, vegetables, lean proteins, and whole grains into his meals while drastically reducing processed foods and sugary beverages. He understood that nutrition would play a pivotal role in not only losing weight but also in enhancing his overall health.

To ensure that his dietary changes were sustainable, Barkley focused on educating himself about portion control and mindful eating practices. He began tracking his food intake, setting realistic goals for himself that he could meet without feeling deprived. This shift was not just about making temporary changes; it was about making a lifestyle commitment to nourish his body. He often shares that meal prep became a crucial part of his weekly routine, allowing him to avoid impulsive eating decisions that often led him astray.

Moreover, Barkley engaged in collaboration with nutritionists who crafted meal plans tailored specifically for him. This expert guidance provided him with the knowledge and support necessary to stay on track. Frequent cooking at home and exploring new recipes became not just a means to eat healthier but also a creative outlet that brought enjoyment back to his meals. The importance of surrounding himself with supportive friends and family who understood his goals helped bolster his motivation to remain committed to his dietary changes, reinforcing the idea that achieving one’s goals is often easier when accountability is shared with others.

Embracing a New Fitness Routine

Weight loss is often associated with diet, but exercise is equally crucial in crafting a healthier lifestyle. For Barkley, the transformation of his fitness routine was essential in accomplishing his weight loss goals. Initially, jumping back into an exercise regimen felt daunting, especially given his previous inactivity. However, he adopted a mindset of gradual progression, integrating physical activity into his daily routine little by little. He started with walking and low-impact exercises, allowing his body to adjust and build stamina before progressing to more challenging workouts.

Barkley’s journey into fitness also included exploring various types of workouts to discover what he genuinely enjoyed. From strength training to cardio exercises, he understood the significance of variety in keeping his routine engaging and less monotonous. Embracing activities like basketball drills, weightlifting, and group fitness classes allowed him to tap into his competitive nature while also burning calories. This diversified approach helped to break the cycle of boredom in exercise, which is a common factor that leads many individuals to abandon their fitness plans.

In conjunction with physical training, instructive sessions with personal trainers offered Barkley invaluable insights into proper workout techniques and form. Developments in strength and endurance not only tackled the weight issue but also boosted his confidence and revitalized his competitive spirit. As he became more accustomed to his routine, Barkley began to notice improvements not just physically but mentally as well, with enhanced mood and reduced levels of stress. This holistic approach to fitness became the cornerstone of his weight loss journey, helping him achieve his goal of shedding significant pounds while creating a sustainable, enjoyable practice for long-term health benefits.

Mindset Shift: Resilience and Motivation

One of the most profound aspects of Charles Barkley’s weight loss experience came from a significant shift in his mindset. During the early phases, setbacks were inevitable; weight fluctuations and plateaus tested his resolve. Instead of viewing these setbacks as failures, Barkley learned the value of resilience. Every challenge became an opportunity to reassess, reflect, and recalibrate his strategies. This mental transformation was not just beneficial for his weight loss but also for his overall approach to life and personal challenges.

Incorporating motivational techniques played a vital role in sustaining his enthusiasm. Barkley began engaging in practices like positive affirmations and visualization techniques to bolster his self-belief. By envisioning himself meeting his goals and maintaining a healthier lifestyle, he instilled an unwavering belief that he could achieve what he set out to do. This shift in perspective was crucial as it influenced his emotions, fueling his desire to continue on the path he had chosen.

Additionally, surrounding himself with positive influences became instrumental in fostering a supportive environment. Barkley’s journey was made richer by connecting with others who shared similar health aspirations. Engaging in community programs and establishing a support system of friends and family helped ensure accountability, making his weight loss journey a shared experience rather than a solitary endeavor. Barkley’s newfound perspective emphasized that achieving lasting change requires adopting a resilient mindset that embraces both the ups and downs, ultimately leading to triumph.

Lessons from the Journey

Charles Barkley’s weight loss journey is not just a story of physical transformation but a manifestation of profound life lessons. At the heart of it, the essential takeaway is that lasting change does not come from fleeting diets or extreme measures but instead from adopting sustainable habits that promote long-term well-being. His journey underscores the notion that taking personal responsibility for one’s health is a continuous commitment that extends beyond physical appearance, shaping an individual’s quality of life.

Another vital lesson derived from Barkley’s experience is the significance of self-awareness. Recognizing one’s limitations, triggers, and the underlying emotional factors contributing to unhealthy habits is crucial. Through mindfulness and reflection, individuals can make informed decisions that align with their health goals. For Barkley, understanding the emotional ties to eating and lifestyle choices motivated him to cultivate healthier habits, contributing to his weight loss success.

Finally, the journey highlights the importance of community and support in achieving personal goals. Seeking help, participating in group activities, or simply sharing experiences with like-minded individuals creates a sense of belonging and motivated progress. Barkley’s story serves as a reminder that building a support network can foster resilience, enhance accountability, and bring joy to the often challenging journey of self-improvement.

Summary of Key Insights

Charles Barkley’s remarkable weight loss journey is a beacon of hope and inspiration for people seeking to adopt healthier lifestyles. His transformative experience illustrates the mind-body connection essential for achieving wellness and the importance of a balanced approach encompassing diet, exercise, and mental resilience. By prioritizing nutrition, gradually incorporating fitness, embracing a resilient mindset, and fostering community support, Barkley successfully shed an impressive 60 pounds while reclaiming his vitality. This journey underscores that the pursuit of health is a multifaceted endeavor that transcends mere numbers on a scale. It requires commitment, patience, and the wisdom to learn from setbacks as opportunities for growth. Ultimately, Barkley’s story resonates with countless individuals, establishing that with determination and the right mindset, anyone can make meaningful changes in their lives.

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Subscribe: https://youtube.com/@drtyna On this quick-and-dirty solo episode, I'm diving into a brand-new article just published in Diabetes Care (March 2025, Vol. 48): "One Size Does Not Fit All: Understanding Microdosing Semaglutide for Diabetes and Multi-Dose Pens." This opinion piece by respected endocrinologists signals a massive shift in the conversation—one I’ve been screaming from the rooftops for over a year. While I’m not claiming credit (ok maybe a little), I am thrilled to see microdosing GLP-1s being acknowledged by mainstream medicine… even if they’re still getting a lot of it, well, OFF. Let’s be clear: microdosing was NEVER meant to be a weight loss strategy, even thought that’s what everyone seems to think it’s for. And if you’re NOT using these drugs without a full metabolic support plan—protein, lifting, hormones, insulin sensitivity—you’re setting yourself (or your patients) up to fail. _____________________________________________________________________________________________ Social & Website:  Instagram -  https://www.instagram.com/drtyna/   Website - https://www.drtyna.com/ Store - https://store.drtyna.com/ Courses - https://www.drtyna.com/store  Metabolic Revamp Toolkit: https://bit.ly/drtynametabolicrevamp FREE GUIDE: Assess Your Metabolic Health: https://www.drtyna.com/metabolism GLP1's Uncovered FREE 4 Part Video Series https://www.drtyna.com/ozempicuncovered Subscribe to The Dr. Tyna Show: Apple Podcasts: https://apple.co/4bm3R3m Spotify: https://spoti.fi/3OtOps7 Substack: https://drtyna.substack.com/ _____________________________________________________________________________________________ On This Episode We Cover: 00:00:00 - Introduction & Milestone 00:02:45 - Ozempic: Weight Loss & Dosing 00:10:28 - Semaglutide Research Highlights 00:14:12 - Pen-Click Microdosing Method 00:16:06 - GLP-1s in Treatment Plans _____________________________________________________________________________________________ Further Listening: GLP1s Uncovered FREE 4 Part Video Series https://www.drtyna.com/ozempicuncovered _____________________________________________________________________________________________ Show Links: One Size Does Not Fit All: Understanding Microdosing Semaglutide for Diabetes in Multidose Pens https://pubmed.ncbi.nlm.nih.gov/39808463/ _____________________________________________________________________________________________ Disclaimer: Information provided in this podcast is for informational purposes only. This information is NOT intended as a substitute for the advice provided by your physician or other healthcare professional, or any information contained on or in any product. Do not use the information provided in this podcast for diagnosing or treating a health problem or disease, or prescribing medication or other treatment. Always speak with your physician or other healthcare professional before taking any medication or nutritional, herbal or other supplement, or using any treatment for a health problem. Information provided in this blog/podcast and the use of any products or services related to this podcast by you does not create a doctor-patient relationship between you and Dr. Tyna Moore. Information and statements regarding dietary supplements have not been evaluated by the Food and Drug Administration and are not intended to diagnose, treat, cure, or prevent ANY disease.

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Discover Vidya Balan's shocking weight loss secret in this video! Learn about her diet plan and anti-inflammatory diet tips for successful weight loss.

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How to Lose Weight Fast with Aloe Vera. Lose Belly Fat. 5 kgs in 15 Days. How to Make Aloe Vera Gel At Home : https://www.youtube.com/watch?v=oO6EjhFpO9c Ingredients : Lauki or Bottle Gourd Juice (1/2 cup) + Fresh Aloe Vera Gel (2 tbsp) + Lemon (1/2 ) + Black Salt (a pinch) + Honey (1 tsp) Product Links - Aloe Vera Juice : http://amzn.to/2cWaQV9 Black Salt : http://amzn.to/2cWahKS Honey : http://amzn.to/2dlAe55 Facebook Page : https://www.facebook.com/arpitanathblog/ Instagram : https://www.instagram.com/thegypsybong/ Watch my last Video : https://youtu.be/6l6wjnwuxNA Magic drink to lose weight 3 kg in 7 days : https://www.youtube.com/watch?v=WRrSoaExxDc Super Drink to Gain Weight Fast : https://www.youtube.com/watch?v=mXftx6PF2lQ Miracle Drink to Get Glowing and Fair Skin : https://www.youtube.com/watch?v=_Egxj02FIU8 Detox Water for Weight Loss : https://www.youtube.com/watch?v=Klc8Uf8xksg Lots of Love Arpita

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New Years Resolutions And Fda Approved Weight Loss Drugs

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Learn how to control your eating by setting up a plate to give you proper portions of each food group. Candy Cumming, a former Sharp registered dietitian, explains suggested amounts of proteins, carbohydrates and vegetables. For healthy recipes, visit https://www.sharp.com/health-news/recipes.cfm. Visit our website: https://www.sharp.com Find a doctor at Sharp: https://www.sharp.com/doctors Subscribe or see more videos from Sharp HealthCare: https://www.youtube.com/sharphealthcare Like Sharp HealthCare on Facebook: https://www.facebook.com/sharphealthcare Follow Sharp HealthCare on Instagram: https://www.instagram.com/sharphealthcare/ Follow Sharp HealthCare on TikTok: https://www.tiktok.com/@sharphealthcare Follow Sharp HealthCare on X: https://x.com/sharphealthcare Call us at 1-800-82-SHARP

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