My lessons I’ve learned as High School Varsity Wrestler and All-State Greco Roman and Freestyle Wrestler 18 years ago. Wrestling by far is the greatest sport known to man, and I it has taught me every life lesson I could have thought of, introduce me to friends of over 25 years, and keeps me moving forward. I use to wrestle 135 to 140lbs, but I would lose 15-20 lbs every week or so to compete, and I used the most craziest methods back then to see a lower scale weight. (like barely eating and using the waist trainers to make weight) Here’s my top weight loss lessons: If counting calories makes you “miserable,” then you should change your mindset. Keep track of your calories is no different than your financial budget. Sweating more and “feeling like you worked out” are poor indicators of an effective workout. I use to sweat through shirts at at time, but still was more tired than in shape. Focus on rep increases, overall improvement in cardio, and your overall self confidence is great. HIIT training isn’t for everyone. I believe HIIT training has its place, but most people simply do not need it. It’s too much on the body, and most people are tight an stiff; and this causes more harm than good. If you focus on consistent workouts and tracking your food, you’ll have better results and all your joints in tact. The number on the scale isn’t worth your sanity. If you have to fast for a long time, and miss outings due to your schedule, and find yourself in bed -avoidig people, this is your sign to end that “diet.” There will be ups and downs, but the number on the scale is just that: a number. A lighter weight will not make you inherently happy. Recovery is vital, think of your self in 15 years.

If you're a UFC fan, and looking to look like a UFC fighter, check out this episode and listen to how I break down the styles.

I also share 3 tips to help you lose the belly fat.

If you enjoyed this episode, feel free to leave a 5 star review, and follow me on all social medias: hasagna.

If you hate being injured, feel free to listen and take the advice I'm offering to get back in the gym -pain free. Other topics: Review of UFC 290 and my thoughts on the card. Feel free to let me know your thoughts about the card and who's your favorite fighter.

In this eposide, I'm explaining to you how I'm getting the best results.

Listen to this quick episode, and let me know how this impacts you.

If this was helpful, drop a comment and leave a five star reviw.

Feel free to Dm me on Instagram at @Hasagna

If you LOVE the #UFC and the #TUF, I have created a show for you, and provided some advice for that will help you -kind of- look like Connor Mcgreggor.

You'll also get to learn about the consequences of fast Weight loss Tips, and THE best mind tip for losing weight.

If this was episode was helpful, consider following and leaving a 5 star review. You also have the chance to leave a question about training/nutrition/UFC @hasana.adkins@gmail.com or DM me on IG or twitter - at Hasagna.

Thanks and talk soon,

-Hasan

There are 6 tips you can prioritize NOW to see the best results possible. These tips not only work for me, but for my online coaching clients who want to be better family men, husbands, and the best version of themselves.

Also, I teach you how to eat ice cream during your weight loss journey (late at night) and provide an update on my fitness journey.

If this was helpful, consider giving this show a subscribe, and a 5-star review. You also have the opportunity email it (hasana.adkins@gmail.com) and I'll answer on the live show.

Thank you,

-Hasan

If you're going on a road trip for fun or work, one of the hardest things to do is to eat clean and not sabotage your results.

I've recently completed a family trip, and these are my top 3 tips I applied to not fall too much off.

And, how to rebound -like Ben Wallace -and get back on track after a few rough days with nutrition.

If this was helpful for you in anyway, consider following for future episodes that will focus on getting you to a lighter weight, and feeling better than before. If you have any questions, feel free to email me at hasana.adkins@gmail.com or DM'n me on twitter or IG @hasagna.

Talk soon,

Hasan

In this episode I discuss the lessons I've learned from wrestling and how it can help you lose weight today, as a busy person.

Also, I discuss why I feel bad for Charles Olivera and all athletes who have to risk their long term health for their jobs.

If this was helpful, it would be appreciated if you can follow us for more and leave a 5-star review on your listening platforms.

If you have any questions, feel free to email (hasana.adkins@gmail.com) or DM me on Instagram or twitter @hasagna.

Thank you again for your support,

-Hasan

Here’s 5 Diet Tips To Help Flatten Your Stomach, and Get the V-Taper to look like you’re in your 20’s Start PROTEIN , instead of the sugary foods and cereals. Drink half your body weight in water by 2 pm to boost your metabolism. Swap out sodas and juices for Zevia or low calorie drinks. Don’t train fasted for OPTIMAL long term results. Have Oatmeal after Dinner or Peanut butter and light toast. If you have any questions about losing belly fat, email me at hasana.adkins@gmail.com

0.19- Fasted Training Protocol For Fat Loss, Why Meal Plans Must be Flexible and #TUHC One of the most common questions I receive is: should I train fasted or not - for better / faster results? My answer is no, I think ut sucks and doesn’t make a huge difference. Let me know your thoughts via email (hasana.adkins@gmail.com) or follow me on ig (hasagna). #TUHC #fatloss

Today I hit the gym for the morning, and it wasn’t too bad. I had an original meal by meal guide or standard meal plan, and decided to scrap that for a few reasons: Too Restrictive Lack of Flexibility for busy day Meal plans are great, if your personality is very literal or Type A, and you will follow it and feel no stress or anxiety- go for it. In my experience, meal plans are more stressful than New York Jet’s games. Here’s what I’m finding extremely successful, almost like Eli Manning in the SuperBowl or Connor Mcgreggor. (before the drugs) Learn the overall concept of how to eat for YOUR goals Hit your protein goal - 1g of protein per pound of bodyweight Hit your hydration goal - ½ your body in ounces of water Sub goal: Add greens and fruits in for digestion and minerals. Eliminate: Bread, milk, liquor, dairy, all processed foods, and sugary drinks. Training: Bands are my go to for training for a few and simple reasons: I rarely get hurt I can travel with them I can workout from home I don’t have to worry about how many sets and reps Rarely sore The second best Quarterback of my generation uses bands and had amazing results. As you get older, your body may need to go to more restorative training and not so much the heavy weights. If this was helpful, feel free to leave us a 5 star rating and email me any questions you may have with training and nutrition. (Hasana.adkins@gmail.com) #TheUltimateHasagnaCut #TrainingDayPodcast #TUHC

Day 1: I’m doing this cut to feel less fat and get more jacked. *Finding success in Chaos. The first day of a cut is generally chaotic. I was multitasking and trying to do the ultimate cut stuff with the day's Chaos. The first day’s non-negotiables are: Pictures Weight- 192.4 lbs Water ****** Protein I had my brother take my pics, so they suck. But it’s a way to look at progress and see a baseline I personally like to use day 1 as a lower intensity cardio day and focus on planning and executing. My technique is using the Prime Time Method for food. We use the 2 meals and 1 snack method. The morning is 1 cup of oatmeal with 1 cup of Lactaid milk and 3 boiled egss or owyn protein shake. Macro breakdown: 60 grams of carbs 44 grams of protein Snack: 2 cups of greek yogurt - 30 grams or protein Dinner 2 chicken burgers Handful of salad with cranberry and walnuts 75 oz of water.

The Power of Lasagna and how it’s impacted my healthy lifestyle, and 3 Nutritional Mistakes You Need to Avoid When Losing Weight Lasagna seems to be missed out of the powerfoods of the food charts, but in my book, it has great nutritional values, but also brings up memories for me and my late cousin, Deon. I originally created the name with the help of a business mentor at the time and he suggested I combine my name with Lasagna, and we agreed. My love for lasagna, MMA, and passion for a healthier living, has left me to creating the #HAS coaching program, where I show people over 30 how to get Healthier, Athletic, and Stronger. Here are 3 of my top Nutritional Mistakes most busy people make, and what the science says behind it: Aim to be perfect. The goal is to be 80% compliant with your nutritional eating plan, that should fit your lifestyle. Pick one or 2 habits, and have sniper-like efficiency with hitting it that goal. Taking out one major food group (such as carbs) when the scale is up. Carbs aren’t the bad guys, it’s the processed foods, excessive snacking, and drinking. Lack of Water. Water increases your metabolism by up to 2% If this was helpful, I’d appreciate it if you'd shared and subscribed. Feel free to email me at hasana.adkins@gmail.com

Here are my notes from the episode: Here’s how to train while Injured. Focus on 2 of the 3 main pillars when looking to get healthier: mindset and nutrition. For your training, you can do light cardio, and accessory work until the pain goes away. If it lasts longer than 7 days, the best thing would be to seek medical help. Top nutritional habits- *What worked well this week and didn’t? *What are some good high quality foods, what are the easiest ways to log my food to track my results. We suggest focusing on high protein meals to help with muscle growth and feel fuller. Review what foods you should eliminate to see better. Focus on eating 6/7 days with better food choices. Here’s are some of the top lessons from Deon Sanders: 👉🏽 Focus on building your skills set and if you outgrow your current situation, it’s fine to move on. 👉🏽 life is about growth and progression and always help those who helped you. HIIT segment: 1. Eat palm sized protein of 3-4oz with 3-4x servings a day. This improves your feeling of fullness, which eliminates excessive snacking. 2. Drink Zevia instead of traditional soda. This takes the excessive sugar out of your system, and you won’t get bored with just water. 3. Drink black coffee or green tea- plain. This is an appetite suppressant and helps you make it through your fasting window. I lost 4 lbs using this technique. 4. Weigh your foods like your weigh yourself. Here’s what I do: weigh protein - like 86 grams of protein is 26 grams of protein. If this was helpful, please share with 1 friend. Feel free to connect with me on Twitter and ig @hasagna

How You Can Use Online Check-ins To Maximize Fat Loss To See Abs and Feel Good in Your Bday Suit. You need to Complete Your Check-ins. Check-ins allow you to analyze your results and see what’s working for you and what isn’t. Here are the benefits of our check ins that leads clients’ results: 1. Holds you accountable 2. Gets you to do the work 3. Create personal routine and consistency 4. Keeps you grounded through the rough days In this podcast, you’ll learn: 👉🏽 How one of our executive clients crushed a milestone of 225 workouts 👉🏽How you can make sure you’re getting the best results from your online program 👉🏽 The one time I felt embarrassed at a gym and funny story If you’re interested in more tips to help you lose up to 15 lbs of fat for good and build muscle, download the Training Day Podcast on ITunes, Anchor, Spotify. #trainingday #Hasagna #menshealth #dadhealth #progress

Here’s My Top Lessons On How To Have a Successful Weight Loss Journey in 2023 and Beyond 👇🏽 👉🏽 Focus on cardio on busier days. I am sticking with moderate intensity cardio movements to keep me in action for about 90 minutes a week. 👉🏽 Aim to eat “dirty” 20 percent of the time. Find ways to focus on foods you love and enjoy for your planned diet. This avoid the misery feeling in a cut. Here’s the habit based RESULTS TIPS for you to do now and see results. 1) Focus on 2 results based habits and combine those over 21 days. (Nutrition and sleep are great places to start). Aim for 5:7 days of compliance. 2) Don't rush your results, this your lifetime journey, so let’s be good at it. This avoids costly mistakes, such as crash diets, poop teas, belly wraps, and Dr. Miami. 3) Build an “unbreakable routine” for 6 days. This focuses on your consistency on the RIGHT THINGS. Aim to do this 6/7 days. I started my weight loss journey at 186 lbs, and thought it would be easier, but almost blew out my tricep on day 2 and didn't complete any meal prep, but still saw a weight drop of 4 lbs in 10 days. Adversity will come and you can overcome this, just like I am, if you followed the above steps. If this was helpful, please share with a friend and follow me on Instagram @Hasagna. #workout #coaching #weightlossover30 #menshealth #dadhealth #Hasagna #trainingday #nassaucounty

If you are looking to achieve your fitness goals by this New Year, follow this proven tips from my podcast. 5. Accountability - this gets your feet to the pavement. Keep your check ins consistent and easy to complete. We use voice notes and video check ins every 30 days for compliance. We ask questions like: How was the workout? Do we need to swamp any exercises? One way to ensure a simple checkin is completed: Spousal penalty . 6. Morning routine - prioritize what needs to be done for your goals , even if you have 30 minutes to yourself. Pick the number 1 thing which needs to be accomplished - and in that time. This allows for flow. 7. Plan ahead with workouts and meals. This eliminates decision making. A lot of cuts never go as planned, due to mismanaged expectations. I have times I’m going to eat which allows for me to stay on track and focused in the midst of the day’s chaos. Plan 48-72 hours out - if possible. Don’t wait til your balls deep in meetings to try and plan what to eat. 8. Allow for errors. The beginning of a cut is a HOT Ass MES. You have to go from researching and waiting to education based and action focused for these results. If you need a full explanation, terrible dad jokes, jets slander and funny workout stories, hit link in bio for more. #workout #coaching #weightlossover30 #menshealth #dadhealth #Hasagna #trainingday #nassaucounty

If you are looking to see results this holidays, such as losing weight or building strength or feeling more confident.. listen to these 4 tips, and pick one to start with. Email the show @hasana.adkins@gmail.com, and share if this was helpful. Follow me @hasagna on Twitter and IG

Join me LIVE as I answer these questions.

If this was helpful, please share with a friend who likes carbs.

Talk soon,

Has

P.S- please share with a friend if this his helpful and get my free Weight Loss Book at Hasagna.com 

#Hasagna #fatloss #weightloss #abs #workingparents  #workingmom #workingdad #strongissexy  #tonedbody  #nassaucounty #newyork #fitnessjourney #fitmom #fitdad #essentialworkers  #healthylifestyles