Joey

A hardcore fan of the Toronto Blue Jays and Vancouver Canucks! / NFTs beginner / Disc Golf player

[Joey @JoeyWideski]

One of the ugliest games ever

Umpire made so many terrible calls.
A’s attempted so many steals while Cease’s pitching motion takes so long.
Henry Bolte played that looked like Little League.
Jays made 3 errors.
A’s got some fluke hits that ended up winning them the game

[Joey @JoeyWideski]

@JaysChatterBX Put him back to 3rd base man! Not first man!

[Joey @JoeyWideski]

This is UNACCEPTABLE! Enough is enough. #bluejays

[Joey @JoeyWideski]

Blue Jays Manager John Schneider is fully blamed for this.

[Joey @JoeyWideski]

@fredforthemets @Masterflip_ He left the blue jays. It’s on him. No chance returning to the blue jays

[Joey @JoeyWideski]

I guess John Schneider hasn’t learned anything from Little’s recent struggles. At this point, it’s on him — send Little down to AAA. @BlueJays

[Joey @JoeyWideski]

@jv6545000137879 @Home_of_Fight @grok Updated? Is it cancelled

[Joey @JoeyWideski]

@RobTheHockeyGuy @patersonjeff

[Tommy @tommykippes2]

BLACK SKATE FULL TIME

[Joey @JoeyWideski]

@SNstats Does it mean the Dodgers are not going to sign the legendary Dodgers Clayton Kershaw?

[Chace Chambers @ChamberofFit]

For years I wanted a 6 pack but struggled to lose fat.

Then I got lean in 12 weeks.

If I woke up overweight tomorrow here are 8 things I'd do to get my abs back fast:

1. Cut down on alcohol

Alcohol kills fat loss.

When you binge drink you make poor food choices and your body focuses on burning alcohol so what you eat is stored as fat.

Alcohol is also full of empty calories so it's got no upsides.

Other downsides to alcohol:

- hurts sleep quality
- increases estrogen levels
- tanks muscle-building ability
- hyperinflammatory to all cells
- lowers leptin (fat burning) hormone

Limit to 4 drinks or less per week for best results.

2. Lift Weights 3-5x per week

The best way to lose fat isn't by doing cardio, it's by lifting weights.

As you build muscle your body turns into a fat-burning machine.

The more you build the more food you'll be able to eat while maintaining your fat loss.

Here are some great lifting splits to follow:

Lifting schedules/splits by day:

Upper-Lower: (Upper, Lower, Rest, Upper, Lower, Rest, Rest, Repeat)

PPL: (Push, Pull, Legs, Rest, Repeat)

Full body: (FB, Rest, FB, Rest, FB, Rest, Rest, Repeat)

Exercises:

Push(chest/tris/delts): bench, push-ups, incline bench, dips, skull crushers, lateral shoulder raises

Pull(back/bis): pronated pulldowns/pullups, neutral grip rows, reverse flys, bicep curls

Legs: squat, romanian deadlift, hip thrust, leg extension, hamstring curl

Muscle Building 101:

- progressively increase weight/reps
- train each muscle group 2x per wk
- 10-20 sets per body part per week
- perform lifts with great technique
- train hard in the 5-20 rep range
- take 5g creatine daily
- high protein diet
- optimize sleep

3. Track Calories and Protein

A calorie deficit is necessary for fat loss.

Track your calories so you can guarantee you're in a deficit & losing fat at a sustainable rate.

You should aim to create a 500-1000 calorie deficit while eating 1g of protein per lb bodyweight daily.

4. Optimize sleep

Sleep is vital for health and workout performance/recovery.

It will also help you make better food choices and stay energized all day.

Aim for 7-8 hours of quality sleep to make sure you aren't missing out on gains.

Sleep tips:

- dark and cool sleeping environment
- no screen time 1 hr before bed
- same sleep/wake time daily
- 15+ mins morning sunlight
- warm shower before bed
- solid bedtime routine

5. Get Sunlight

The benefits of sunlight for health and fitness are overlooked.

Most of you are missing out on them by spending 90% of your time indoors.

Get outside daily to assist your goals and optimize your health.

Benefits of sunlight:

- improves sleep
- increases vitamin D
- improves fat burning
- improves hormone profile
- more energy = better workouts
- improved mood = better choices

This is a short list of the benefits, get outside and embrace one of nature's greatest gifts.

6. Hydrate With Electrolytes

Electrolytes play a huge role in workout performance and satiety.

80-90% of people are deficient in them, especially in magnesium.

Add magnesium chloride and quality sea salt to your water to improve your workout performance and health.

Benefits of electrolytes:

- improved exercise performance
- regulated blood pressure
- reduced stress + anxiety
- less unnecessary hunger
- improved sleep quality
- improved heart health
- improved immunity
- improved cognition

7. Eat Nutrient-dense Foods

Improving your nutrition will help your body transformation go smoothly.

You'll have more energy, be in a better mood, and sleep great.

These factors combined will make you feel like a superhuman and help you crush your workouts.

Nutrient-dense food list:

- pasture-raised eggs
- grass-fed beef
- sweet potato
- blueberries
- avocado
- salmon
- sardines
- shellfish
- oysters
- broccoli
- liver

Base 80-90% of your diet around these foods to optimize your health and results.

8. Increase activity level

To increase calorie burn you should move throughout the day.

Otherwise, you'll have to eat less calories to lose fat.

Your goal should be to eat as many calories as possible while losing at a steady rate.

A great movement goal is 10K+ steps per day.

Easy ways to increase activity level:

- take walks while on calls
- walk your dog often
- take 10 min walks multiple times per day
- get a standing desk or treadmill desk
- find an active hobby such as hiking

TL;DR - Fat loss plan

Daily:
- sunlight
- hydration
- 10K steps
- nutrient-dense foods
- 1g protein per lb bodyweight
- 500-1000 calorie deficit
- 7-8 hours quality sleep

Weekly:
- 3-5 workouts
- 4 alcoholic drinks or less

Overall:
- Believe you can do it because you can!

Thanks for reading!

If you enjoyed shoot me @ChamberofFit a follow for more posts like this weekly and daily educational and motivational fitness tweets.

Have a great day!

[Joey @JoeyWideski]

@JayCartere @clownworld I'm deaf. That sign is too clear to understand. 🤣😭

[Joey @JoeyWideski]

@ColeSanderson Of course😂

[Joey @JoeyWideski]

@fr_aquilini Get out! We want a new owner.

[Pierre LeBrun @PierreVLeBrun]

Connor Bedard. Ridiculous. That goal will be replayed forever.

[OnsOranje @OnsOranje]

Happy Holidays, fans! 🎄🎅🧡

#NothingLikeOranje

[KNVB @KNVB]

Trots op dit team 🧡

[Cole Sanderson @ColeSanderson]

Finally, we have the perfect trophy for my fantasy hockey pool! 😍 Amazing 3D model work by @3deshnii (on Instagram). @Canucks

[Joey @JoeyWideski]

Technically, Blue Jays have 3 solid starter pitchers.

[Dimitri Filipovic @DimFilipovic]

these guys helped me fall in love with hockey ❤️