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Kyle • Youth Health

💚I help Young Adults improve their #Health 🎙Host • Youth Health Podcast 🎥 YouTube • Kyle Coughlan 📩I reply to ALL DMs 💥Get my $30 book for FREE! ⤵️

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What’s your favorite protein source? ⠀ ✅ In the United States, the Recommended Daily Allowance (RDA) for protein is 0.8 g per kilogram of body weight (0.36 g/lb/day). ⠀ ‼️However, more recent research suggests that 1.2 g/kg (0.54 g/lb) is a safer minimal daily intake for sedentary adults wishing to 💥maintain muscle mass without losing or gaining weight💥whereas people with tness goals can benefit from 1.4–2.0 g/kg/day. ⠀ When you *MAY* want to eat protein: ⠀ ✅Consume 20–40 g of protein per meal, starting with breakfast. ⠀ ✅Consume 20–40 g of protein within the 2 hours preceding or following your workout to help stimulate muscle growth. If you take your protein after your workout or within the 30 minutes leading to it, favor a protein that digests quickly, such as a whey protein concentrate. ⠀ ✅Consume 20–40 g of protein before bed to help stimulate muscle growth (or at least reduce muscle breakdown) while you sleep. A protein that digests slowly, such as micellar casein, should be ideal at that time. ⠀ Stay Healthy 💚 Peace ✌️- Kyle . . . . . #protein #musclegain #fitnesstips #highprotein #nutrition #teenbodybuilding #leangains #healthyfoods #macros

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The problem with my page 😕 ⠀ Driving around the coast of Ireland with my family has given me a lot of time to reflect and contemplate. ⠀ It’s nice to take a step back from social media and to think about the greater picture. ⠀ This page has come so far in the past 4 months. Growing from 300 followers to 21,000 is truly unbelievable. ⠀ When I initially started this page I focused on posting content I wanted to post. - This didn’t lead to much growth. ⠀ Once I started focusing on the topics people wanted/ what went viral, my growth rapidly grew. ⠀ It’s fun and exciting to get an influx of new followers, likes/comments and to see my page grow. ⠀ But I feel that I’ve been focusing too much on the likes/follows rather than what I want to post. ⠀ After posting 3x per day for the past 3 months, I’m currently feeling the lack of motivation to post. ⠀ As a result, the quality of my content has become quite repetitive and boring . I want to improve this page and the content I put out. ⠀ I feel that the page is turning into something I don’t enjoy doing anymore. ⠀ I focusing too much on the likes/followers rather than the quality of impact I’m making. ⠀ In genuinely want to help people. ⠀ I don’t make any money from this. ⠀ 💥I want to make an IMPACT.💥 ⠀ It’s not really about growth, it’s about the quality of information. ⠀ So I’ll be taking a step back posting 1 time per day, so I can focus on the quality of my posts. ⠀ Thank you for your support. If you have any feedback or ideas please DM me 😊

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💥BUILD LEAN MUSCLE💥 - Building muscle is tough, but combine the right programming and good nutrition with CONSISTENCY, and you will definitely be able to build the physique you want. - Staying consistent with the fundamentals is the key. - Make the effort and invest your time into researching and developing your knowledge. - This helped me a lot on my fitness journey. Learning the science behind muscle building allowed me to break through obstacles and create my own programs! - 💥If you want to get access to all the best resources I’ve personally used, download my FREE ebook. Link is in my bio.💥 - If you want to make REAL change, stopping buying into *GET FIT QUICK* schemes and BS supplements. - Do your homework, learn the science or even hire a coach! Be willing to invest time and money if you want to achieve your goals. - If you start with my free ebook, you will be well on your way! 😊 - Stay Healthy 💚 Peace ✌️- Kyle . . . . . #hypertrophy #fitnesstips #musclegain #strengthtraining #leangains #nutrition

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💥EAT YOUR FATS!💥 ⠀ Dietary fat is the most energy dense macronutrient, it gives you a steady and reliable source of energy. ⠀ However it seems like people are either eating low fat or high fat. Why is nobody talking about a moderate consumption!? ⠀ If you’ve read my ebook (link is in my bio), you’ll know that science has shown that moderate consumption (20-30%) is enough to optimize your health. ⠀ Additionally, you’ll learn that consumption of healthy fats is essential for overall body functions. ⠀ ☝️The QUALITY of your dietary fat is more important than the quantity. ⠀ Get your dietary fat from whole food and nutritious food sources. That’s why I created this infographic. ⠀ 💥Try to include these foods into your diet and reduce consumption of unhealthy fats found in processed foods.💥 ⠀ Don’t fear fat! It’s ESSENTIAL for optimal health. Just be sure to include high quality sources! ⠀ Stay healthy 💚 Peace ✌️- Kyle ⠀ ⠀ #healthyfats #nutrition #nutritious #healthtips #healthytips #healthyliving #healthyfoods #healthymeals #ketodiet #ketofriendly #lchf

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Stop comparing yourself to others. ⠀ I struggled for quite sometime with always comparing myself to others. Especially with those on instagram. I thought I had to be ripped and have huge muscles to be happy. ⠀ My relationship with food and exercise was very unhealthy. I used to restrict my food and then have periods where I binge. I would force myself to do hours of cardio per week. I drained myself and I was really unhappy. ⠀ Once I started to frame my mindset around ‘me vs me’, I started to have a much healthier relationship with fitness. I invested time into learning about the science of nutrition and training. ⠀ I started to enjoy my workouts instead of using exercise to ‘punish’ me for overeating the day before. I focused on including more nutritious food into my meals and on making progress in the gym. ⠀ Just because a workout, diet or lifestyle works for someone doesn’t mean it’s for you. We all have different genetics. Educate yourself and experiment. ⠀ There’s a lot of BS in the fitness industry. Be careful what you read. ⠀ Knowledge is so important. This is why I’m trying my best to spread nutrition and fitness knowledge. ⠀ . . . . . . . #mindset #healthymind #teenhealth #growthmindset #positivemindset #healthylifestyle

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DRINK UP! ⠀ There’s no doubt that water is probably the most important thing we have to ingest. ⠀ But, how Much Water Should You Drink? ⠀ ✅Decided to post this because I’ve been getting many questions asking about how much water you should be drinking! ⠀ ✅After doing the research on this topic hydration is quite complicated and it varies due to many different factors such as age, gender, weight, height, fitness level, type of activity, duration of activity, etc. ⠀ 💥However, new guidelines were published by the Institute of Medicine of the National Academies for Hydration DURING Exercise: ⠀ 💧Drink no more than 1 cup of water every twenty minutes. ⠀ 💧You can also weight yourself before and after you exercise to get a sense of how much fluid you typically lose. One pound is equivalent to approximately 700ml of fluid. ⠀ ❗️Hydration is more than just drinking water! When doing intense activity or activity lasting longer more than 20mins (sweating), you must replenish your: 💧SODIUM, POTASSIUM and MAGNESIUM.❤️ (electrolytes) ⠀ 💚These minerals are responsible for many essential chemical reactions in your body that allow your muscles to contract, as well as your brain and cells to perform. ⠀ Hope you guys liked this. I found it super interesting to learn about. Stay hydrated! ⠀ Peace ✌️- Kyle . . . . #hydrate #water #nutrition #nutritiontips #teenhealth #teenfitness #fitnesstips #healthjourney #healthtips #healthspo

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💥SPORT FOR CARDIO💥 ⠀ When people ask me what the best form of cardio is I tell them that it’s the one they enjoy doing the most.😊 ⠀ I really love sport💚 It’s a social, fun and healthy way to increase your calorie burn or improve your cardio vascular fitness.☺️ ⠀ It’s definitely more interesting than running/walking on a treadmill.🤙🏼 ⠀ Time goes by faster when you play sport. Doing cardio on the treadmill can feel like an eternity.😅 ⠀ The downside would be that there’s a higher risk of injury. So be sure to warm up sufficiently.💥 ⠀ 💪I recommend dynamic stretching and some mobility drills. Static stretching is not effective and may even increase the chances of injury.💥 ⠀ What’s your favorite sport? 😊 ⠀ #cardio #cardioday #cardioworkout #cardiovascular #sports

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GET THE ‘V’ SHAPE: ⠀ I’m posting this because a few people saw my previous post and messaged me asking how I got the ‘V’ shaped back. ⠀ It took me awhile and a lot of pull ups until I achieved “dorito status”. 😉 But to sum it up for Instagram, here are 5 tips to getting the V. ⠀ 1.Progression. Progressing with your pull ups or chin ups is key to growth. This means once you’ve mastered the movement with your body weight, start playing around with the tempo, rep range, volume and intensity. ⠀ 2. Make sure you use a full range of motion, no half reps. ⠀ 3.Focus on getting strong. Strength work is in the 4-6rep range. A strong back is a muscular back. Weighted pull ups/chin ups, bent over rows and close grip machine rows are great exercises. ⠀ 4. Focus on compound back movements. Stop wasting time on the machines. If you can’t do a body weight pull up, it’s alright to initially start with the machines. But as soon as you can use your body weight, focus on progressing with pull up variations. ⠀ 5. Include both chin ups and pull ups in your training. Use pull ups for aesthetics (V shape) and chin ups for thickness. ⠀ 
 #teenbodybuilding #backworkout #pullups #hypertrophy #strengthtraining #calisthenics #musclegain #teenfitness

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💥EAT OUT AND LOSE FAT!💥 ⠀ 1️⃣Stick to zero calorie drinks. Drinking drinks containing calories is an easy way to go over your limit. It’s more beneficial to use up your calories on food! ⠀ 2️⃣Order a small appetizer with protein. Soups, salads, or something with lean protein is a good way to start your meal because it saves room for your main course. *skip the bread they normally give before your meal. ⠀ 3️⃣Order a main course with mainly lean protein. It helps you hit your protein target and it promotes satiety. Protein also requires more energy to digest! ⠀ 4️⃣Ask for sauces on the side.🤙🏼 Sauces are another way to easily go over your calorie limit. Control your portions. ⠀ 5️⃣Ask for a side of vegetables.🥦 Veggies promote fullness, and are very low in calories. They’re a good source of fiber and micronutrients! ⠀ 6️⃣Share a dessert! Life’s honestly too short to miss dessert. Enjoy it but control your portions by sharing one with a friend, or asking for half a serving 😊 #weightlosstips #dieting #dietfood #dietplan #diet #eatingout #nutritiontips #fatloss #fatlossjourney #weightlossjourney

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💥BODY TYPES - is it a Myth?💥 ⠀ Conclusion: No, it’s not a Myth, however it should not be the only reasoning behind how you train or how you eat. It may be a good way for beginners to start experimenting. There’s no such thing as the ‘perfect’ diet or program. ⠀ The problem is that these categories were originally described in the early-1940s by Dr. William Sheldon, a psychologist, who was using them as a way of predicting personality traits based on one's general appearance. It had nothing at all to do with actual physical improvement. ⠀ This is the problem with people being so quick to slap one of these labels on themselves. It simply doesn't have any real world translation to how they should be training or eating. ⠀ If you solely rely on body-typing you will get no where unless you stop trying to use psychological terms to influence you physical preparation. Drop the labels and deal with yourself as an individual. ⠀ However, it can be a good place to start for beginners. The best way to find out what training method / diet works best for you is TRIAL AND ERROR. ⠀ Aim to experiment and monitor how a program or diet makes you feel. Fitness is a process; be patient and experiment. Trust the process and eventually you will find the right diet and exercise program for YOU. ⠀ Stay Healthy 💚 Peace ✌️- Kyle . . . . . #bodytype #musclegain #strengthtraining #hypertrophy #healthcoach #weightlossjourney #genetics #leanmuscle #fitnesstips #teenbodybuilding

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✅Mindset. ⠀ ✅Mindset is so important when it comes to fitness and when it comes to life. On a podcast, I recently heard someone tell this story and I feel it sums it up really well. ⠀ 👉There’s a woman walking down a road and she comes across a very exhausted man smashing concrete tirelessly. ⠀ 👉She goes over to the man and asks “What are you doing?” ⠀ In frustration, the man replies “I have to pay the bills and the only way I can is by doing this all day! Such is life!” The woman nods empathetic ally and continues walking. ⠀ 👉Just a few meters ahead, she comes across another man smashing concrete, but this man is full of energy and more efficient at smashing concrete. ⠀ 👉The woman asks the man “What are you doing?” ⠀ The man, standing with pride and a smile on his face, I’m building a school for all the children in this neighborhood!” ⠀ Thank you for reading guys! Would you like to see more mindset related posts? Let me know in the comments! . . . #mindset #growthmindset #fitmotivation #weightlosscoach #nutritioncoach

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💥HOW TO LOSE FAT💥 ⠀ I get this question so much in my DMs that I thought I’d make a post about it! ⠀ 🏋️‍♀️+🏃‍♀️(TDEE) > 🥪(calorie intake) Be in a caloric deficit! The fundamental rule of losing fat is to be in a negative energy balance. This means you have to eat less calories than you burn. To find out how many calories you *roughly burn, multiply your bodyweight in pounds by 14. I recommend starting with a 10-15% deficit. ⠀ 🏋🏻‍♂️Lift weights 3-5x per week. Strength training is an excellent form of exercise to maintain a healthy metabolism and maintain muscle mass. ⠀ 😴Get Quality sleep. This is so important, and it’s the hardest one to do. Make it a priority to get 6-9hrs of sleep. ⠀ 😊Be Patient! Fat loss is not linear. Trust the process and focus on what you control! You can’t control the scale, so stop focusing on it. ⠀ 💪Consistency over perfection. There’s no such thing as the perfect diet. Consistency is key. ⠀ 🏃‍♀️Do some cardio! Cardio increases your daily energy expenditure and will help you stay in a caloric deficit. Don’t do too much though. Limit yourself to 2-4 25-30min sessions per week. Focus on lifting weights. ⠀ 📚”Simple Science of losing belly fat” on muscleforlife website: Written by Mike Matthews ⠀ Stay Healthy! Peace ✌️- Kyle . . . . . #weightloss #weightlosssupport #healthytips #nutritiontips #healthtips #nutritioncoach #healthjourney #teenweightloss #weightlosshelp #fatloss #nutrition

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💥PATIENCE💥 ⠀ This is recreation of @cartergood ‘s post. I honestly tried creating my own design of the topic, but Carter depicted it too perfectly. So all credits go to Carter, the weight loss genius. ⠀ “Fitness is a journey, not a destination” - You probably heard this saying a million times. However it proves the point. ⠀ The media likes to market “quick”, “fast”, and “instant” solutions. This is basic economics, supply vs demand. ⠀ We like instant solutions, hence the market will supply that to us! ⠀ Patience is a virtue that many people lack nowadays, especially with everything being so instant in our lives! ⠀ Use your fitness journey as a chance to improve your mindset and develop patience. ⠀ 💥Looking at the long term is more enjoyable and sustainable!💥 ⠀ I want to end with my favorite quote: ⠀ “We often overestimate what we can achieve in 2-3 months, but underestimate what we can achieve in one year.” ⠀ Stay Healthy 💚 PEACE ✌️- Kyle ⠀ #cartergood #weightlosstips #weightlossjourney #weightlosscoach #weightlosshelp #weightlossmotivation #dieting #diets #dietfood #teenweightloss #weightlossinspiration #nutritioncoach #fatloss #fatlossjourney

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I relate to this so much. ⠀ @syattfitness with the wisdom! ⠀ I recently got a few questions from guys who are at a point where they’re “skinny-fat” and they asked me whether they should cut fat or bulk. ⠀ I started with a skinny-fat physique too. And I unfortunately spent 80% of my 7 year fitness journey trying to cut bodyfat. ⠀ This was because I was too focused on getting abs and being shredded like all those influencers on social media. ⠀ The unfortunate truth is that this developed an unhealthy relationship with my training and my food. ⠀ I used to look at training as a mean to burn calories and make up for the food I would eat.😫 ⠀ I wasted so much time trying to lose fat.😕 ⠀ I’m now focusing on building muscle and getting stronger. ⠀ 💪Building muscle is the KEY to looking and feeling better in the long term. ⠀ Bodybuilding is not the only way to do that There are so many enjoyable ways to build muscle and strength (e.g. calisthenics, yoga, CrossFit, powerlifting, etc...) ⠀ 💥Find the program that you ENJOY and can stay CONSISTENT with.💥 ⠀ Building muscle is one of the best investments you can make. Thank you for reading. Stay Healthy 💚 PEACE ✌️ - Kyle ⠀ #sgfitness #teenhealth #musclegain #strengthtraining #teenfitness

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💥WHAT ARE EMPTY CALORIES?💥 ⠀ My friends @chadhargrove1 and @maxnottfit inspired me to share this post! ⠀ Empty calories come from food sources that provide little nutrition. E.g. potato chips, candy, alcohol, donuts, sugary cereal, etc... 🍟🍰🍩🍪 ⠀ These foods don’t promote satiety and are very easily consumed.😖 ⠀ They’re pretty much the worst enemy for fat loss because you’re getting nothing other than extra calories.😫 ⠀ However, when portions are controlled, these foods can be incorporated into a diet to promote sustainability✌️ ⠀ 😊It’s totally up to the person! I personally like eating low processed/whole food 80-90% of the time, hence leaving 10-20% for treats aka “empty calories”.👊 ⠀ ❌I’m not saying avoid these foods, just eat less of them because they aren’t worth the investment. ⠀ ✅The choice is yours, how do you want to invest your calories? ⠀ What’s your favorite treat? - Mine is ice cream 🍦 😊 ⠀ . . . . #calories #caloriecounting #nutrition #nutritiontips #healthybreakfast #sgfitness #dieting #dietfood #holisticnutrition #teenfitness #teenhealth

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💥FASTER FAT LOSS💥 ⠀ ❗️Believe it or not when you feel hunger, you might not actually be hungry. ⠀ If you don’t drink coffee, have green tea instead. Caffeine is the key here. Caffeine is a great hunger suppressant. ⠀ Another tip!💥If you still feel hungry after coffee ☕️ have a piece of fruit🍎 . Your liver is likely depleted and fruit is a healthy and low calorie way to top up your liver stores! 😊 ⠀ Take the above steps before eating or snacking. Eating when you’re ACTUALLY hungry (in need of nutrients) is very powerful. ⠀ It gives us the sense of control. To have a healthy relationship❤️ with food, don’t let it control you❗️ ⠀ There are many factors that cause us to be hungry👇🏼 ⠀ 💚1)You may feel hunger because you are dehydrated. Upon waking up you are very dehydrated, so make sure you drink at least 1 liter of water after waking up. ⠀ 💚2)You may feel hunger because you are sleep deprived. Getting adequate sleep (7-9hrs) is so important for your health. ⠀ 💚3)You may feel hunger because you are bored. We sometimes just crave food if we get bored. When you do, find something interesting to do! ⠀ 💚4)Stress is also another factor that causes hunger. Being aware of it and accepting it is a good way to deal with the stress. Just take a second to breathe and think about what to do. Avoid reacting to your emotions. You’re in CONTROL. ⠀ ✅Try these steps. If after drinking water, having caffeine and even eating a piece of fruit is not enough to suppress your hunger, make sure to eat a nutritious meal! 😃 ⠀ Hope this post provided some insight. Do try these steps out! ⠀ What are some ways you guys deal with hunger? And which one of the 4 is most likely the reason? ⠀ Stay Healthy 💚 Peace ✌️ - Kyle . . . . #weightlosstips #weightlossjourney #weightlosshelp #healthytips #healthtips #fatloss #fatlossjourney #teenweightloss #hangry #weightlossmotivation

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💥Double Tap If You AGREE💥 ⠀ “Every meal is a short term investment in how you FEEL and PERFORM, a mid term investment in how you LOOK, and a long term investment in your FREEDOM from DISEASE.” - @thealanaragon ⠀ 💥Are you willing to invest? What’s holding you back?💥 ⠀ Let me know in the comments so I can help you out!👇🏼 ⠀ Stay Healthy 💚 Peace ✌️- Kyle . . . . . #sgfitness #healthylifestyle #healthspo #nutritioncoach

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INTERMITTENT FASTING FOR FAT LOSS? ⠀ INTERMITTENT FASTING DOES NOT ‘MAGICALLY’ HELP YOU BURN MORE FAT. ⠀ ☝️What it REALLY does: 💥Restricts your ‘eating window’ (time you are allowed to eat) so that you end up eating LESS FOOD.❗️ ⠀ It really is that simple.😏 ⠀ 💥Another IMPORTANT thing is that: it’s NOT for EVERYONE ❗️ ⠀ Whether or not intermittent fasting will be ideal for you depends on your 💥LIFESTYLE.💥 ⠀ I personally don’t even do it everyday! I’ll use it on days when I’m less active and have less stress going on in my life. ⠀ ❗️Intermittent Fasting may work for you if: 💚You have a healthy relationship with food😊 💚Don’t usually get hungry in the mornings😬 💚LOVE coffee☕️ 💚Understand the fundamentals of fatloss and nutrition🍎 💚You have a light/sedentary 🚶‍♀️lifestyle for most of the day (I don’t suggest it for jobs that are high in physical labor/ require a lot of activity)🏃‍♂️ ⠀ I’m not saying don’t try it out. Learn the fundamentals of fat loss (calories in < calories out) and nutrition (go through all my posts!). ⠀ Once you’ve nailed the basics then experiment with it! Keep an open mind and if it doesn’t work, that’s okay! It’s not your fault. This is part of finding what works for you! ⠀ Hope this clarified some thing for you guys! DM me if you have any questions :-) ⠀ Stay Healthy 💚 Peace ✌️ - Kyle . . . . #intermittentfasting #kinobody #fasting #sgfitness #weightlossjourney #weightlosstips #fatlossjourney #dieting #dietfood #flexibledieting #ifitfitsyourmacros

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