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One of the biggest roadblocks people run into when trying to get healthier is food. Not the what —most of us know what we should be eating. The real challenge is actually making it happen . Cooking takes time. Grocery shopping takes time. Cleaning dishes takes time. And when life gets busy, it’s easy for nutrition to be the first thing that falls apart. But if you’re serious about hitting your goals—whether it’s fat loss, building muscle, or just feeling better day-to-day—your nutrition has to be dialed in. That doesn’t mean you need to spend hours in the kitchen. It just means you need a solution that works with your lifestyle. That’s where something like My Fit Foods  becomes less of a luxury and more of a practical tool. A No-Excuse Way to Eat Clean If you’re someone who: Gets home late and doesn’t want to cook Skips meals or grabs takeout because it’s “easier” Has tried meal prepping but can’t stick with it —then this kind of meal prep service might be what finally makes your nutrition consistent. Here’s why: 1. No Prep. No Cleanup. No Excuse. The meals come ready to go. You literally just heat them up. That’s it. You don’t have to plan anything, cook anything, or clean up after anything. So even if you're slammed with work or too exhausted at the end of the day, there’s still a healthy option waiting for you in the fridge. 2. The Macros Are Already Done For You Whether you’re tracking calories or just trying to eat more protein, every meal from My Fit Foods has the full nutritional breakdown listed. No guessing. No weighing. No logging individual ingredients. This makes staying on track so much easier , especially if you're juggling other priorities and can’t afford to waste time doing math with your food. 3. Consistency Beats Perfection The meals are balanced, nutrient-dense, and designed to support real results. You don’t have to eat perfectly 100% of the time—you just need to be consistent. Having quality meals on hand keeps you from making decisions when you’re tired, rushed, or starving. That’s when most people fall off. This gives you structure, even on chaotic days. 4. Options You’ll Actually Want to Eat There’s a wide range of meals, so you won’t get bored or feel like you’re on a restrictive diet. Think: high-protein burritos, taco bowls, salmon with roasted veggies, and more—all made with clean ingredients and no junk fillers. You’re still eating real food… it’s just already made for you. 5. Designed for Real Life Whether you pick up meals on the go or get them delivered to your door, it’s designed to fit into a busy schedule. You don’t have to overhaul your life to eat better. You just have to set yourself up with a system that removes friction—and that’s exactly what this does. Your Goals Don’t Care How Busy You Are At the end of the day, your body doesn’t know (or care) how packed your schedule is. It only responds to what you consistently fuel it with. If you’re tired of starting over, tired of making excuses, and tired of letting nutrition be the one thing that holds you back—make it easier on yourself. You don’t have to do it all. You just have to do what works. My Fit Foods is one of those things that works. Check them out if you’re ready to stop winging your nutrition and start being consistent without complicating your life: myfitfoods.com

If you’re new to fitness, you’ve probably heard conflicting advice about strength training : "Lift heavy weights with low reps to build muscle." "Use light weights and do more reps to tone up." "Higher reps burn more fat." At Prolean, Denver’s premier personal training studio , we hear these questions all the time. If you’re looking to lose weight, build muscle, or simply get stronger , understanding the truth behind high reps vs. low reps  will help you maximize your workouts. Let’s break down the myths  and find out what really works for strength, fat loss, and overall health . Myth #1: Lifting Heavy Weights Will Make You Bulky One of the biggest fears, especially for women, is that lifting heavy weights  will make them look “too bulky.” This is a huge misconception . 💡 The Truth: Lifting heavier weights with lower reps (around 4-8 reps per set ) promotes muscle strength and density , but it does NOT automatically lead to excessive muscle size. Significant muscle growth ( hypertrophy ) requires: ✅ High calorie intake ✅ Progressive overload (consistently increasing weights over time) ✅ Years of training For most people, lifting heavier will make you stronger and more toned , NOT bulky. Myth #2: Light Weights and High Reps Are for "Toning" A common belief is that lifting lighter weights with high reps (12-20 reps per set)  helps you "tone" muscles and burn more fat. 💡 The Truth: Muscles don’t “tone”—they either grow or shrink . High-rep training does increase muscular endurance , but it doesn’t necessarily burn more fat than lower-rep training. Fat loss comes from a calorie deficit , meaning you burn more calories than you consume. 🔥 What Works for Fat Loss? ✅ A balanced combination of strength training and cardio ✅ Proper nutrition and a calorie deficit ✅ Building muscle to increase metabolism If fat loss  is your goal, a mix of strength training and full-body movements  is more effective than just doing high-rep workouts. So, Which Is Better: Higher Reps or Lower Reps? The answer depends on your fitness goals . Here’s a breakdown: 1️⃣ If You Want to Get Stronger: ➡ Use heavier weights and perform 4-8 reps per set ➡ Focus on compound movements  like squats, deadlifts, and bench presses➡ Allow more rest time (2-3 minutes)  between sets 🏋️‍♂️ Example: Squats  – 5 sets of 5 reps at 80% of your max weight Deadlifts  – 4 sets of 6 reps 2️⃣ If You Want to Build Lean Muscle: ➡ Use moderate weights with 8-12 reps per set ➡ Focus on a mix of compound and isolation exercises ➡ Shorter rest times ( 30-90 seconds ) to create more muscle fatigue 💪 Example: Dumbbell Shoulder Press  – 4 sets of 10 reps Lat Pulldown  – 3 sets of 12 reps 3️⃣ If You Want to Increase Endurance & Burn Calories: ➡ Use lighter weights with 12-20 reps per set ➡ Incorporate circuit-style workouts  with minimal rest➡ Combine strength and cardio for maximum fat loss 🔥 Example: Bodyweight Squats  – 3 sets of 15 reps Kettlebell Swings  – 3 sets of 20 reps The Best Training Plan? A Mix of Both! At Prolean, Denver’s top-rated personal training studio , we design customized workout programs that use both low-rep and high-rep training  to maximize results . ✅ Strength & Muscle Growth:  Lift heavier with lower reps for compound lifts ✅ Muscular Endurance & Fat Loss:  Use lighter weights with high reps for accessory movements ✅ Full-Body Fitness:  Mix in functional exercises, core training, and conditioning No matter your goal, we’ll help you find the right balance. How Prolean Personal Training in Denver Can Help You If you’re feeling overwhelmed by workout options , you’re not alone! Many people start lifting weights without a structured plan, leading to frustration and slow results . That’s where Prolean’s expert personal trainers  step in. ✔ Customized training plans  tailored to YOUR goals ✔ One-on-one coaching  to perfect your form and prevent injuries ✔ Science-backed workouts  for muscle growth, fat loss, and strength ✔ Supportive community  to keep you motivated 📍 We’re located in Lakewood and specialize in helping beginners  build confidence in the gym. Ready to See Results? Schedule a free consult Whether you’re a total beginner or looking to take your training to the next level, Prolean’s expert trainers in Denver  are here to help. 📞 Call us today to book a FREE consultation! 📍 Located in Lakewood, CO – Serving clients of all fitness levels 🌐 Visit Prolean Fitness  for more info! Final Takeaway There’s no one-size-fits-all  answer to high reps vs. low reps —it depends on your goal . For the best results, mix both methods into your training. 👊 Want to get stronger, leaner, and more confident ? Let’s make it happen at Prolean — Denver’s best personal training studio!

Losing weight often feels like an all-or-nothing game—either you’re all in on a strict diet or you’re giving up and eating whatever you want. But what if you could eat for fat loss  while still enjoying your favorite foods? The good news is that you can! In this guide, we’ll break down how to lose fat without extreme dieting  by using science-backed strategies that make your meals sustainable and enjoyable. Why Extreme Diets Don’t Work Most people associate weight loss with cutting out entire food groups  or following rigid meal plans. While this might work in the short term, overly restrictive diets fail because: They aren’t sustainable.  You can only eat plain chicken and broccoli for so long before cravings kick in. They lead to binge eating.  Restriction often results in the “what the hell” effect—once you cheat a little, you go all in. They slow your metabolism.  Extreme calorie cuts cause your body to adapt by burning fewer calories over time. Instead of eliminating foods, a better strategy is learning how to balance your calories and macronutrients properly. The Science of Fat Loss (Without Starving Yourself) 1. Calories In vs. Calories Out Fat loss ultimately comes down to burning more calories than you consume  (caloric deficit). However, you don’t need to starve yourself to create this deficit. ✔ Example:  If your body burns 2,500 calories per day and you eat 2,000, you’ll lose weight over time—whether that includes pizza or salad. 2. Macronutrient Balance Instead of focusing on what foods to cut, focus on macronutrient balance: Protein  (muscle maintenance, satiety): Chicken, beef, fish, tofu, Greek yogurt, protein shakes Carbs  (energy, recovery): Rice, potatoes, whole grains, fruit Fats  (hormonal health, satiety): Avocados, nuts, olive oil, salmon By prioritizing protein  and balancing carbs and fats, you can stay full while still eating the foods you love. ✔ Example:  Love burgers? Have one, but opt for a leaner beef patty, a whole wheat bun, and a side of veggies instead of fries. How to Lose Fat Without Giving Up Your Favorite Foods 1. Use the 80/20 Rule Instead of trying to eat “clean” 100% of the time, aim for 80% nutrient-dense foods and 20% enjoyment foods. ✔ Example:  If you eat 2,000 calories a day, 1,600 should come from whole foods (lean proteins, veggies, complex carbs), while 400 can come from foods you enjoy (chocolate, ice cream, etc.). This approach helps prevent cravings and binge-eating  while keeping you on track. 2. Learn Portion Control (Instead of Eliminating Foods) You don’t need to remove pizza, burgers, or sweets—you just need to control your portions. ✔ Example:  Instead of three large slices of pizza, have one or two with a side salad. 🔹 Tricks to control portions: Use smaller plates  to trick your brain into feeling full. Fill half your plate with protein and veggies first  before adding carbs or fats. Eat slowly and mindfully —it takes your brain 20 minutes to register fullness. 3. Make Simple Food Swaps Instead of completely cutting out foods, try healthier versions  of what you love: Craving Healthier Swap Ice Cream Greek yogurt with honey & fruit Chips Popcorn or baked chips Burgers Lean beef or turkey with whole-grain bun Pasta Protein-packed pasta (like chickpea pasta) Soda Sparkling water with lemon ✔ Example:  Love dessert? Swap regular ice cream for a protein-packed yogurt parfait  with granola and berries. 4. Increase Protein & Fiber to Stay Full One of the biggest struggles with dieting is feeling hungry.  Here’s how to naturally reduce cravings  while still eating foods you enjoy: ✔ Increase Protein: Helps preserve muscle while in a calorie deficit. Keeps you fuller for longer. Examples:  Chicken, salmon, Greek yogurt, eggs, protein shakes. ✔ Eat More Fiber: Slows digestion and keeps you satisfied. Found in vegetables, fruits, oats, beans, and whole grains. ✔ Example:  Instead of snacking on chips, have a high-protein snack  like Greek yogurt or boiled eggs. 5. Eat Your Favorite Foods AFTER Protein & Veggies One simple trick to control cravings is to prioritize protein and fiber first, then eat your favorite food last. ✔ Example:  If you’re craving a burger and fries, eat the protein (burger) and veggies first, then enjoy some fries after.  You’ll naturally eat less of the high-calorie food. Real-Life Example: A Day of Eating for Fat Loss (Without Restriction) Here’s a balanced  daily meal plan that includes both nutrient-dense foods and enjoyable treats: Breakfast:  Protein-packed smoothie 1 scoop protein powder 1 banana 1 tbsp peanut butter Almond milk Lunch:  Healthy burger swap Lean beef patty Whole wheat bun Side salad instead of fries Snack:  Greek yogurt with berries and granola Dinner:  Balanced plate Grilled salmon Quinoa Roasted vegetables Dessert:  Dark chocolate (fits within daily calorie goals!) Final Thoughts: You Don’t Have to Be Perfect to Lose Fat Sustainable weight loss isn’t about cutting out your favorite foods —it’s about balancing them with whole foods, portion control, and smart eating habits. 👉 Key Takeaways: ✅ Fat loss is about calories in vs. calories out —not eliminating foods. ✅ Use the 80/20 rule  to include your favorite treats while staying on track. ✅ Prioritize protein and fiber  to stay full and reduce cravings. ✅ Make small swaps  instead of cutting foods out completely. ✅ Portion control matters —you can still enjoy pizza, burgers, and dessert in moderation. By following these principles, you can achieve your fat loss goals without ever feeling deprived. Feeling a little lost in your journey? Don't hesitate to reach out so we at Prolean Training can help you navigate your health and fitness journey without complications. After all, we simplify fitness into results.

If you’re trying to lose weight, chances are you’ve asked yourself (or Google), “Do I have  to do cardio?” You might even be dreading hours on the treadmill or suffering through endless burpees just to see the number on the scale drop. But here’s the truth: Cardio is not a requirement for weight loss. Now, before you throw out your running shoes, let’s break this down and get to the science behind weight loss, metabolism, and what really matters when it comes to shedding fat. Weight Loss = Caloric Deficit (Not Just Cardio) Weight loss isn’t about doing cardio, it’s about creating a caloric deficit . This means you must burn more calories than you consume. Cardio can  help with this, but it’s not the only way to achieve a deficit. Let’s look at it like a simple math equation: If you eat 2,000 calories per day  and burn 2,500 calories per day , you’re in a 500-calorie deficit, which can lead to fat loss over time. If you do a lot of cardio but still eat too much , you may not be in a deficit at all, which means no weight loss. Cardio vs. Strength Training for Fat Loss While cardio burns calories during the workout, strength training builds muscle , which increases your metabolism in the long run. This means you burn more calories even while resting . Studies show that resistance training helps retain lean muscle mass while losing fat, which keeps your metabolism higher. If you rely only on cardio, you risk losing muscle along with fat, which can slow your metabolism and make it harder to keep the weight off. The “More Cardio” Trap Many people think they can just “burn off” bad eating habits with excessive cardio. This is a mistake. Cardio increases hunger  – After a long session, you might feel famished, leading you to overeat and undo all your hard work. It’s time-consuming  – Spending hours on cardio machines isn’t necessary when a structured strength training program and proper nutrition can get you better results in less time. It’s not sustainable  – If you don’t enjoy it, you won’t stick with it. The best workout routine is the one you can maintain long-term. What Should You Do Instead? If your goal is weight loss, here’s what you should focus on: Strength Training (3-4x per week):  Prioritize resistance exercises to build muscle and boost metabolism. Nutrition:  Control calorie intake and eat protein-rich, whole foods to stay in a deficit without starving. Daily Activity:  Walk more, take the stairs, stay active outside the gym without relying solely on structured workouts. Some Cardio (Optional):  If you enjoy it, great! But it shouldn’t be your main fat loss strategy. The Takeaway You don’t have  to do cardio to lose weight, but you do  have to manage your diet and stay active. Cardio can be a useful tool, but strength training and nutrition are far more effective for sustainable fat loss. If you’re tired of guessing what works and need a structured plan, we here at Prolean training can help you, as the leading Denver personal trainers, we can help you simplify fitness and get real results, without wasting time on unnecessary workouts. Let’s make fitness easier and more effective for you! Looking for guidance on your weight loss journey? Reach out today, and let’s build a plan that works for you!

Are you ready to embark on your fitness journey but feel overwhelmed by where to begin? You’re not alone! Many people struggle to take that first step, but with the right guidance and focus, you can set yourself up for long-term success. At ProLean Training, we specialize in simplifying fitness into results, so let’s break it down into five crucial things you should focus on as you begin. 1. Set Clear and Realistic Goals Before stepping foot in the gym or committing to a workout routine, it’s essential to establish clear goals. Are you aiming to lose weight, build muscle, improve endurance, or simply feel better in your body? Quick Tips: • Write down your goals and make them SMART: Specific, Measurable, Achievable, Relevant, and Time-bound. • Start with smaller milestones to build confidence. At ProLean Training, our experienced Denver personal trainers work with you to define these goals and create a roadmap tailored to your needs. No more guess work, just a clear path to success! 2. Master the Basics of Nutrition You can’t outwork a poor diet. Nutrition is the foundation of any fitness journey, whether your goal is weight loss, muscle gain, or overall health. Start by understanding the basics of macronutrients (protein, carbs, and fats) and how they fuel your body. Quick Tips: • Prioritize whole foods like lean proteins, fruits, vegetables, and healthy fats. • Avoid fad diets; focus on sustainability. • Track your meals to understand portion sizes and calorie intake. Not sure where to start? Our trainers at ProLean Training offer personalized nutrition guidance and meal plans, ensuring your efforts in the gym are supported by what’s on your plate. 3. Consistency is Key The biggest mistake beginners make is expecting instant results. Fitness is a marathon, not a sprint. The key to progress is consistency over time. Quick Tips: • Commit to 3-5 days of exercise per week. • Create a routine that fits your lifestyle so it’s sustainable. • Celebrate small wins—they lead to big changes. At ProLean Fitness, we keep you motivated and accountable. With state-of-the-art tools like 3D body scanning to track your progress, you’ll see how consistency pays off! 4. Focus on Form and Technique Proper form isn’t just about avoiding injuries; it’s about maximizing results. Many beginners jump into workouts without understanding how to execute exercises correctly, which can lead to frustration and setbacks. Quick Tips: • Start with bodyweight exercises to master movements before adding weights. • Watch tutorial videos or ask a trainer for guidance. • Don’t rush; slow, controlled movements are more effective. Our Denver personal trainers at ProLean Fitness emphasize proper form in every session, ensuring you get the most out of your workouts while staying safe. 5. Invest in Professional Guidance One of the best things you can do as a beginner is to work with a personal trainer. A skilled trainer provides structure, accountability, and expertise, so you can avoid common pitfalls and fast-track your progress. Why Choose ProLean Training? • Tailored Programs: Every workout and nutrition plan is customized to your goals. • Experienced Trainers: Our team of Denver personal trainers brings years of expertise to the table. • Motivation and Accountability: We don’t just train you, we’re your partners in success. Take the First Step Today Your fitness journey doesn’t have to be complicated. At ProLean Fitness, we make it simple and effective. Whether you’re a complete beginner or restarting after a long break, our personalized approach ensures you see results without wasting time or energy. Don’t wait to start living the healthier, stronger life you deserve. Book your free consultation with one of our expert Denver personal trainers at ProLean Fitness today, and let’s take that first step together!

The start of a new year brings fresh opportunities to take control of your health. If weight loss and improved fitness are on your list for 2025, you’re in the right place. Here’s how to stay motivated, make smarter choices, and work towards your goals with confidence and consistency. Step 1: Define Your Goals and Track Your Progress Set yourself up for success with clear and realistic goals: Be Specific : Instead of saying, “I want to lose weight,” aim for, “I’ll lose 10 pounds by April.” Track Weekly : Use a journal, app, or spreadsheet to track workouts, meals, and progress. Celebrate Milestones : Reward yourself (non-food rewards) for every small win to stay motivated. Step 2: Build an Effective Fitness Routine Achieving sustainable weight loss requires a balance of cardiovascular exercise, strength training, and recovery. Try this formula: Cardio (3–5 days per week) : Activities like running, cycling, swimming, or dancing. Aim for 150–300 minutes of moderate-intensity cardio weekly. Strength Training (2–3 days per week) : Use free weights, resistance bands, or bodyweight exercises. Focus on major muscle groups: legs, back, chest, and core. Examples: squats, push-ups, and planks. Flexibility and Recovery : Dedicate time for yoga, stretching, or foam rolling to prevent injury and improve mobility. Step 3: Master Your Nutrition Weight loss is largely influenced by your diet. Incorporate these strategies to fuel your body while shedding pounds: Balance Your Plate : 50% vegetables and fruits 25% lean protein (chicken, tofu, eggs, fish) 25% whole grains (quinoa, brown rice, oats) Prioritize Protein : Helps with muscle repair and keeps you full longer. Aim for 20–30g per meal. Stay Hydrated : Drink at least 8–10 cups of water daily. Limit sugary drinks and alcohol. Plan and Prep Meals : Prep healthy meals in advance to avoid impulse eating. Keep healthy snacks on hand (e.g., nuts, yogurt, or fruit). Step 4: Tips to Stay on Track The key to success is consistency. These tips can help: Set a Routine : Schedule your workouts like appointments. Keep meals consistent to regulate energy levels. Find Accountability : Partner with a friend or family member who shares your goals. Join a fitness class or community in Denver to stay connected. Avoid Burnout : Incorporate variety into your workouts. Take rest days when needed and listen to your body. Step 5: Overcome Common Challenges Plateaus : Mix up your routine with new exercises. Adjust your calorie intake to match progress. Busy Schedules : Opt for quick HIIT workouts (20–30 minutes). Prepare meals on weekends to save time during the week. Cravings : Identify triggers and find healthier alternatives. Practice mindful eating to avoid overeating. Step 6: Make 2025 the Year of Sustainable Change Weight loss isn’t just about the numbers on the scale. It’s about feeling stronger, more energized, and confident in your body. By combining structured fitness plans, balanced nutrition, and consistent habits, you’ll be equipped to conquer your 2025 resolutions. Stay committed, and remember, every small step adds up to significant progress. At ProLean Training we simplify everything so you are not confused at all on how to reach your goals. We not only provide you with all the workouts and nutrition plans you need to feed and nourish you body to change, but we use our 3D Body Scanner to aid you in tracking everything you can and can't see in your body to ensure we are always on the right path.