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Season 1 Episode 3 - Hot Links & Red Drinks. 2021 · 44 min. TV-14. D L V. Drama. Oak Bluffs celebrates Juneteenth. Subtitles: English. Starring: Yaya Dacosta Nadine Ellis Lance Gross Rhyon Brown Alana Bright Kyle Bary Joe Morton. Directed by: Tasha Smith.
- Tasha Smith
- January 1, 2021
- 44 min
Sep 28, 2021 · Our Kind of People 1x03 "Hot Links & Red Drinks" Season 1 Episode 3 Promo - Angela wants to make Nikki the face of Eve's Crown and forces Leah's hand about t...
- 30 sec
- 20.2K
- TV Promos
Oct 6, 2021 · Our Kind of People. ‘s Morris Chestnut and Tasha Smith Discuss How the Drama Tackled Colorism in Episode 3. Colorism within the Black community is never an easy issue to tackle. But Fox ‘s ...
- Mekeisha Madden Toby
Oct 5, 2021 · On Our Kind of People Season 1 Episode 3, Angela wants to make Nikki the face of Eve's Crown and forces Leah's hand about the incubator program. ... Hot Links & Red Drinks. By: ... Help spread the ...
- Overview
- Eat adequate protein
- Fill up on fruits and vegetables
- Consume 2-3 servings of carbohydrates daily
- Focus on proper fueling and recovery
- Do cardio exercise 3-5 times per week
- Perform weight training 2-3 times per week
- Include enough rest days
- Consider protein supplements
- Aim to lose 1 to 2 pounds per week
When you're trying to lose weight and excess fat, it's natural to lose a little muscle mass. To prevent losing too much, there are certain diet plans and types of exercise that can help you lose weight, burn fat, and maintain your muscle mass. Check out this list of tips and tricks to get you started on your journey to a leaner, more muscular body.
Eat protein at every meal, such as red meat, seafood, beans, lentils, tofu, and nuts. Then, fill up on 2-3 servings of fruit and 4-6 servings of vegetables each day.
Do cardio exercises like walking, running, biking, and using the elliptical 3-5 times a week.
Do strength training 2-3 times each week for 20-30 minutes. Focus on your main muscle groups like your back, abs, glutes, chest, arms, and legs.
When you cut out calories, you limit how much protein you can consume.
Not being able to eat adequate protein throughout the day may also result in muscle mass loss.
At a minimum, women need 46 g of protein daily and men need 56 g of protein daily. This is easily met when you consume a source of protein at every meal and snack. Do not consume less than this amount.
Stick to high-quality sources of protein such as lean red meat, poultry, seafood, beans, lentils, tofu, nuts or natural nut butter, eggs, and low-fat dairy.
Both of these food groups are fairly low in calories but high in nutrients.
They can provide extra bulk to your diet. This can help make a lower-calorie meal plan more filling and satisfying.
It's recommended to consume 2-3 servings of fruit daily and 4-6 servings of vegetables daily. To meet these recommendations, you'll most likely need to consume a fruit or vegetable at each meal.
One small fruit or 1/2 cup counts as 1 serving of fruit and 1 or 2 cups of leafy greens counts as one serving of vegetables.
Following a lower-carb diet can help you lose weight more quickly.
You can also lose more fat compared to low-fat diets or only low-calorie diets.
A low-carb diet focuses on limiting how many carbohydrates you eat within a day. Depending on your diet, it could range from 60–200 g of carbohydrate daily. The fewer carbs you allow in your diet, the more restrictive your food choices will be.
Carbohydrates are found in many food groups including grains, fruits, starchy vegetables, dairy, and legumes. Consume just one to three servings of these daily to support weight loss. Read packages or use a food journal to find out how many carbs are in the foods you're eating.
A low-carb diet with higher protein has shown the best potential for fat loss and maintaining muscle mass.
Talk to your doctor prior to starting a low-carb diet. While safe for the general healthy adult, following a low-carb diet might not be appropriate for everyone.
It's important to focus on proper nutrition right before and after a workout.
This is especially true when you're dieting, working out, and aiming to maintain or build muscle mass.
Prior to a workout, it's ideal to consume a lot of hydrating fluids and also a small carbohydrate-rich meal. This should be eaten at least 30 minutes prior to your workout to make sure you don't have any GI upset during your exercise program.
Pre-workout snacks include a small bowl of oatmeal, a small piece of fruit, individual yogurt, or a serving of whole-wheat crackers.
Immediately after a workout, it's also important to continue drinking hydrating fluids. In addition, you should consume a small meal or snack that contains protein and carbohydrates. This combination in particular helps muscles recover. Try to eat within 60 minutes of completing your workout.
Post-workout snacks include hummus and whole-grain pita chips, a small apple and peanut butter, chocolate milk, trail mix with dried fruit and nuts, or a fruit smoothie with added protein powder.
One key part of fat loss is exercise.
Cardiovascular (cardio) or aerobic exercise helps your body burn calories and can support your weight loss.
Maintaining the body’s lean muscle mass and burning calories can be accomplished by performing cardio exercise regularly.
Aim for about 150 minutes of cardio each week. Ideally, the exercise performed should be at moderate intensity. This is any activity that raises your heart rate and breathing to a level where it's still comfortable for you to say short sentences without stopping for a breath.
Different types of aerobic activity can include: walking/running, biking, using the elliptical, swimming, or dancing.
Interval training is a combination of strength training and cardio in short bursts of high and moderate-intensity exercises. You can do these types of activities for shorter amounts of time. Studies show that this type of activity helps support fat loss.
A crucial part of fat loss and muscle mass maintenance is strength training.
Consistent weight training helps prevent muscle mass loss and can increase the amount of lean muscle mass.
Strength training should be done for about 20–30 minutes per session.
Try to work every major muscle group during each training. Make sure to work: core (back, abs and glutes), chest, arms, and legs.
Strength training activities include weight lifting, isometric exercises, and classes like yoga or pilates.
If you're just starting out with weights or strength training, start with low weights and a few repetitions. Do not start out with overly heavy weights or train for long periods of time - this could cause injury.
Taking a day or 2 off within the week will help your body recover.
That way, you can continue to maintain and build lean muscle mass. It's important to take off between both cardio and strength training throughout the week.
Allow for about 24–48 hours of time off between strength training sessions.
When you take a "rest day" you should still be active. Rest days should not include a lot of sitting or laying down. You should perform very light-intensity and restorative activities. You can walk, take a leisurely bike ride, or do restorative yoga.
Protein supplement drinks are moderately low in calories and high in protein.
Getting another 15–30 g of protein daily from these drinks may help you meet your minimum protein intake, increase weight loss and prevent loss of muscle mass.
Whey protein is a high-quality protein for your body. It has all the essential amino acids your body needs and cannot make itself. If purchasing a protein supplement, try to purchase whey protein if possible.
If you have a whey allergy, or do not want to use whey, consider using another source of protein. Egg and soy protein are appropriate alternatives.
Protein supplements have been shown to be especially effective at maintaining and even building lean muscle mass when they are consumed after a workout.
If choosing to use a protein supplement to help increase weight loss, make sure to pick a supplement that's not overly high in calories. Also don't mix a lot of ingredients or high-calorie ingredients that increase your supplement's total calorie level. This may cause weight gain if it adds too many calories to your diet.
Safe weight loss is considered losing about 1 or 2 pounds per week.
Losing weight faster increases your risk for muscle mass loss.
It's generally recommended to never consume less than 1200 calories daily. Calories that are too low for your age, gender, or activity level put you at risk for muscle mass loss as you're not consuming adequate nutrients for your body to function normally.
Losing 1-2 pounds per week results from cutting out about 500 calories daily. Do not cut out more than this.
How can I lose the fat in my belly without losing the shape of my legs or butt?
It's hard to tell. You need to follow the recommendation of this article. Do cardiovascular exercise four to five days a week, and resistance training two to three days a week. You need to keep up your protein intake as well as your complex carbohydrates. Try and eliminate sugar from your diet.
- 9 min
- 497.6K
- Pouya Shafipour, MD, MS
Then, secrets are revealed when Lauren brings her grandmother Rose to the annual Juneteenth Rose Ball, where she reveals a family secret in the all-new "Hot Links & Red Drinks" episode of OUR KIND OF PEOPLE airing Tuesday, Oct. 5 (9:00-10:00 PM ET/PT) on FOX. (OKP-103) (TV-14 D, L, V)
Sep 21, 2021 · Our Kind of People season 1 Hot Links & Red Drinks Reviews - Metacritic. TV-14. FOX. Oct 5, 2021. Summary Single mother Angela Vaughn (Yaya DaCosta) moves to Martha’s Vineyard to establish herself in the Black upper class enclave her late mother grew up in, but family secrets change everything for Angela and the community in this drama series ...
