Sloth Core Fitness

Sloth Core Fitness Health and Fitness

11/25/2025

Calories for each goal

Fat loss(cutting) Eat in around a 200-300 calorie deficit. This keeps your progress steady but sustainable while protecting muscle.

Muscle Building(Bulking) Eat in around a 200-300 calorie surplus. This provides some extra fuel for unnecessary fat.

Main-Gaining(Lean Building) Eat in at maintenance or slightly above. You won't gain as quickly but you'll add some lean muscle while staying relatively lean. Focus on lifting heavy and progressive overload.

Most people fail because they either go too hard and aggressive and either starve themselves with huge deficits or overeat in giant surpluses. You want to do controlled adjustments, this is the key.

11/25/2025

Try thinking of calories like your bank account:
- Spend less than you earn..you lose weight
-Spend more than you earn.. you gain weight
-Spend exactly what you earn .. you maintain

Not sure how many calories your body needs? Try this estimation

If you are Sedentary(desk job,little activity)
13 x bodyweight in lbs
Example 150lb x 13=1950

If you are moderately Active(3-4 workouts per week) use 14-15 x bodyweight.
Example 150lb x 14=2100

If you are very active(hard training,athletes, 5-6 days per week
use 16-17 x bodyweight
Example 150lbs x16=2400

All this gives you a starting point. You adjust every 2-3 weeks based on your results.

11/15/2025

"Face pulls" in the dungeon gym lol. Back strong, mindset stronger. Let’s work!!!

I may be shy, but trust me — I didn’t come this far to stay small.
If you’re a woman or mom who thinks it’s ‘too late’ to get strong… it’s not.
I started exactly where you are: unsure, nervous, and head down walking into a gym, hoping no one watched me lift.
But every rep made me braver.
If I can do this, you definitely can. Come get strong with me — we’ll laugh through the awkward parts together😃🙏

Fall walks really are the best!! Got outside for a bit today and it felt so good — crisp air, quiet trail, and that peac...
10/30/2025

Fall walks really are the best!!
Got outside for a bit today and it felt so good — crisp air, quiet trail, and that peaceful feeling that comes from just moving and breathing. Amazing how a simple walk can clear your head and lift your mood. 💛

10/30/2025

I used to hate these like Bulgarian split squats 😫😂
Now they’re my go-to for killer quads!
If you’re not making faces, you’re not doing it right 😏🔥

08/08/2025

Another great pull at home workout!! If you can't get to the gym then you just use what you have and make it work!!

08/03/2025

No gym?? No problem!! You can still get a great leg workout at home with just some dumbbells and kettlebells. My legs were definitely feeling it after this workout!! I also did Front Foot Elevated Split Squats after my heel elevated front squats. I missed the video for that one lol 3 sets 12-12-12 Reps each leg.

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St. John's, NL

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