Many people stick to one or two workout types such as pilates or weight training hoping to see the results they’re looking for. For beginners, it can feel very overwhelming trying to decide what type of workout to do and when. Hosts Allegra and Dalton explain how you don’t need to do all types to see results, however, you must include a range that involves cardio and strength training to build lean muscle and burn calories efficiently. Muscle build is imperative when trying to build a shape or even for general weight loss. Allegra discusses why weight training is so essential and why it won’t make you “big” especially if that isn’t your goal. Next, Dalton and Allegra answer ‘Questions From You’ including topics such as BCAA’s, creatine, and top protein drinks.

Topics Discussed:

-Workout types explained (weight training, HIIT, cardio, pilates)

-How to build out a workout routine

-Why to incorporate both cardio and strength training

-Are BCAA’s and creatine important

-Protein drinks

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For someone just beginning their weight loss journey, it can feel extremely overwhelming trying to sift through the mass amounts of information (and misinformation) on the internet. Host Allegra Paris likes to take a mathematical approach rather than a subjective one, to help make sense of what it takes to lose body fat. Allegra explains how you must expend more calories in a day than you consume in order to be in a deficit and see results. Allegra and Dalton explain how they figured out their own macronutrient ratios needed to lose body fat. They also review macronutrients, what they are, and how to employ flexible eating so you can enjoy your meals and still lose weight.

Topics Discussed:

-Clearly understanding how to lose body fat from a mathematical perspective

-How to calculate your macronutrients for weight loss

-How to organize your meals from a macronutrient perspective so you can enjoy them while also seeing results

-Tools for calculating your macronutrients

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Allegra answers a question she got on Instagram concerning colostrum powder. She explains what it is and her overall take on it. Allegra and Dalton then discuss ways they’ve healed their gut issues on their own including food pairing and elimination of certain foods for specific time periods. Next, Allegra explains why she doesn’t suggest modifying exercises as a beginner, but instead, using lighter weights and/or slowing the workout tempo down. Dalton mentions what he did when he first started working out and how it helped him become advanced.

Topics Discussed:

-What is colostrum powder and how is it beneficial

-Ways to potentially heal your gut and alleviate/cure issues such as irritable bowel syndrome

-What to do if the workout is too hard or you’re a beginner

-How to simplify a workout without modifying exercises

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A lot of people believe that resting when they are sore is key, however, this can actually make it worse. Movement is medicine and it is important to keep your body moving to help drain lactic acid and alleviate the feeling of tightness/soreness. Host Allegra Paris lists the best ways to relieve soreness and also when to use them (same day, day after, or a few days later). Dalton and Allegra then answer questions they received from listeners including what lifestyle changes to make in order to see weight loss results, how to manage cravings, how to track progress, foods to focus on or avoid, and pre-workout options.

Topics Discussed:

-How to relieve soreness: what tools to use and when

-Lifestyle factors to consider and change when trying to lose weight

-Explaining cravings and how to manage them

-Foods to focus on and/or avoid when trying to lose weight

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When discussing weight loss techniques, many people believe doing their workouts fasted, or on an empty stomach, will lead to more efficient results. Hosts Allegra and Dalton break down the pros and cons of working out fasted. Allegra explains how this concept won’t make or break your fitness results and the truth around whether or not your workout would even be considered fasted. Next Dalton and Allegra explain why you might be feeling lower back pain while squatting and how to immediately relieve it. They also list ways to prevent pain prior to working out. Lastly, they explain several ways to alleviate lower back pain during ab workouts as well.

Topics Discussed:

-The pros and cons of fasted workouts

-Whether or not fasted workouts are necessary and what ‘fasted’ actually means

-How to avoid lower back pain while squatting and doing ab workouts

-Techniques to relieve lower back tightness mid-workout

Follow @allegraparis @allegraparisbikinibody @daltontevans.

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It’s not uncommon to see muscle loss when focusing primarily on cardio. Whether you’re using cardio machines or preparing for a marathon, you are burning through whatever your body has stored. Initially, your body burns carbohydrates, then fats, followed by muscle if the body isn’t sufficiently fueled. Hosts Allegra and Dalton list several ways they prevent muscle loss when upping their cardio. Allegra then discusses why sleep is essential for protein synthesis (muscle build) and also effective recovery. She also explains what can happen to the body when we are deprived of sleep such as cravings, brain fog, and lack of discipline or motivation.

Topics Discussed:

-Ways to prevent muscle loss

-How to keep the body fueled to avoid burning through muscle when increasing cardio

-How sleep affects protein synthesis and building muscle

-What happens to the body when it’s sleep deprived

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The typical goal of someone looking to lose weight is to see the number on the scale go down. Hosts Allegra and Dalton explain why the scale isn’t efficient and doesn’t accurately represent body fat and muscle weight. Allegra lists several reasons why and how the body will positively change without the number on the scale necessarily changing. Allegra also explains alternative options for measuring progress including circumference measurements and before-and-after photos. Dalton discusses how he stays consistent with his workouts and why this benefits his daily mood and fitness progress.

Topics Discussed:

-Why the scale won’t change but your fitness progress will

-The difference between muscle and body fat

-Endorphins and fitness progress

-Benefits of consistency

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It’s common to have health and fitness goals for the new year, but building a plan to guarantee results can be challenging. Host Allegra Paris lists three very specific rules to follow in order to lose weight and keep it off while still enjoying your life. She explains each rule in detail and why, if you follow them, you will see massive changes in your body and in your ability to be disciplined and consistent. Next, Allegra and Dalton explain how to add fats into your diet without eating too many calories. Allegra also discusses why eating ‘healthy fats’ doesn’t mean you’ll lose weight and why it’s still important to keep your fat intake low.

Topics Discussed:

-Three rules for losing weight and keeping it off in 2024

-How often to workout, what foods to avoid, and when to drink alcohol

-Healthy fats and what fats to cut for weight loss

-The fat macronutrient

Follow @allegraparis @allegraparisbikinibody @daltontevans.

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