Fast And Slow Metabolism

Metabolism the over all factor of body fitness, the chemical process in our body which create two factor in the body. Anabolism and Catabolism.

Anabolism process helps in building the muscle tissue and catabolism is the process where body start eating itself its also called canabalism.

Fitness is loaded with fast and slow metabolism myth and mysteries. when i entered in fitness regime I used to believe that I was just born with a slow metabolism.⠀

Once I got In shape everything I ate seemed to put weight on me.⠀

I just chalked it up as I have a slow metabolism and that my caloric intake would just naturally be lower then everyone else. ⠀

This couldn’t be farther from the truth… kinda Yes we are all born with a metabolism that is specific to us. ⠀

It’s just like our figure print, unique and one of a kind. BUT the difference between your metabolism and your finger print is that your metabolism CAN BE CHANGED.⠀

Everyone has the capability to make there metabolism faster and even slower. ⠀

Even though you might THINK you have a slow metabolism and are doomed to never lose weight there is still hope!!⠀

You can speed your metabolism up and make it a fat burning, muscle building machine.⠀

High Metabolism Signs

Having a high metabolism means your body burns energy from food at a fast rate. Let’s touch on a few fast metabolism symptoms.

People with a fast metabolism can be characterized by their ability to lose weight easily and burn fat. They are able to maintain a healthy muscle mass and appear mentally and physically strong.

Those with a speedy metabolism have mental clarity and sustained energy throughout the day. They are not pestered with things like brain fog and fatigue.

For the most part, having a high metabolism is a great thing. However, there are some people with very fast metabolisms that have problems with gaining weight.

Low Metabolism Signs

A low or slow metabolism can be caused by many different health issues. Your body will tell you when something is out of whack. All you have to do is recognize the signs.

Here are the major signs that your metabolism has slowed down…

  • Weight loss resistance
  • Unbalanced blood sugar
  • Digestive issues
  • Hormonal issues

How To Speed Up Your Metabolism

  1. Eat Protein Rich Food (fish , chicken , almond , avocado, yogurt, cottage cheese)
  2. Take Good Sleep
  3. Eat Healthy Breakfast
  4. Drink 3 Lit Of a Day
  5. Do 30 min of Physical Activity Every day

Creatine!

Creatinine ,creatine
Creatine!
Let’s start off by answering the most common question – Is creatine safe?
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Yes! Not only is creatine one of the most studied supplements, but our body actually makes it on our own! If you eat fish or really any type of meat, you’re actually taking in some creatine.
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In order for our muscles to contract, a phosphate needs to break off the molecule known as ATP in order to create ADP. However, our bodies are not able to use ADP so in order to make ATP, we need to get a phosphate molecule from creatine phosphate (PCr). Having greater amounts of PCr allows us to train at greater levels of intensities and is extremely powerful in improving both strength & power, and increasing muscle mass while reducing body fat.
Creatine monohydrate is the type of creatine that has been the most researched. Taking in 3-5g of creatine per day is effective and does not need to be loaded.
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I personally have been using the supplement Pure Rebuild after my workouts which has both creatine & glutamine in it! I do quite a bit of high intensity circuits which includes tons of plyos so this is the perfect supplement to give me the strength, power and endurance to get through these workouts as well as help to rebuild and repair properly.
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🍞Carbs 🍞⠀⠀

Carbs

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If there’s one thing we love more than carbs, it’s hating carbs. It feels like I can’t go online without seeing some new hot take on the carbs make you fat debate.⠀

Debate is being kind, because the reality is that there is no debate. The studies have been done. Carbs don’t make you fat. You can even eat them and lose weight. Imagine that.⠀

But why do people lose weight when they stop eating carbs? Because they are removing a food group that previously made up a portion of their daily calorie intake – therefore they have created a calorie deficit – which led to weight loss.⠀

The point is – if you remove any type of food from your diet that you eat and don’t replace it (or replace it with lower calorie options) then you’ll lose weight. ⠀

It comes down to your calories. If you’re in a surplus you will gain weight (regardless of how your macros are divided). You can gain weight (very easily) eating a low carb diet. There is no difference between low carb and low fat diets when it comes to weight loss.⠀

Enjoy your bread.⠀ ⠀⠀

Top 3 Times To Consume Protein!

Everyone needs protein. Many females tend to not get in enough protein due to the fear of becoming “big and bulky”. Remember that as females, we do not have the same levels of testosterone that males do to put of tons of muscle mass. It also requires years of hard work and consistency to gain sufficient muscle. Eating protein is important at every meal (minimum of 20g) to ensure protein synthesis. However there are 3 crucial times to ensure you’re consuming protein:
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1) Breakfast – What does your breakfast look like? Does it only consist of carbs? Ex some cereal, fruit and toast? Eating a meal full of carbs with little to no fat will provide you with energy but may lead to that mid-morning crash. All of these food items are fine to eat but by adding in some protein and healthy fats, you will be kept full and have long lasting energy!
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2) Post workout – You just worked out and created these microscopic tears in your muscle. Ensuring you eat protein post workout will help your muscles repair and grow. Eating a meal high in protein with some healthy carbs (avoiding processed/sugary foods) will help your body enter the recovery phase quickly!
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3) Before bed – Your body is about to enter a fast. Eating protein before bed can help continuously feed off amino acids all through the night. Greek yogurt mixed with protein is one of my favourites!
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Remember that these 3 times are not the ONLY times to be consuming protein. Eating protein with every meal is important!

Core Muscles & Lower Back Pain.

Abs , back pain,
Core Muscles & Lower Back Pain!
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Our core is made up of several different parts:
1⃣Abodminal muscles – rectus and transverse abdominus + our internal & external obliques
2️⃣Upper back muscles – Latissimus dori
3️⃣Lower back muscles – Extensors & quadratus lumborum
4️⃣Psoas muscle – connects your torso and your legs
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When we do everyday movements, our core muscles contract in order to help support our spine. Our core plays a role in both stabilizing and resisting movement.
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So what are some of the best ab exercises to perform to actually work your core & not place so much stress on your lower back?
1️⃣ Modified curl up – On your back, you are doing a 1/2 crunch. You are only lifting up your neck and head, not your entire body. This will avoid repetitive flexion of your lumbar spine.
2️⃣ Stir the pot – Planking on the stability ball with added movement in your arms.
3️⃣ Side plank – Great stabilizing exercise to work your obliques
4️⃣ Bird dog – Another stabilizing focused exercise to strengthen and stiffen the core.
Instead of stretching your lower back when you have pain, try stretching the muscles around your hips (hamstrings, hip flexors). Tip – It’s important to know that the discs in our back are very sensitive in the morning as they have extra fluid in them at this time, so it is crucial to avoid bending forward first thing in the morning!
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COMMENT BELOW! 👇🏻What are some of your favourite ab exercises?

How To Loose Fat Without Cardio?

Cardio , fatloss ,
Are you someone that hates cardio? I used to think I needed to do mind-numbing amounts of cardio to lose fat. Follow 👉 @adviceonfitness
Post by 👉 @saltylifts –
I used to strength train 5x week AND do 30-60 minutes of cardio every. single. day 🤭

🤯I was not only beating my body into the ground & not giving it proper rest, but I was miserable.

👀I hated how I looked, I hated the DREADmill and I genuinely thought that doing more & more cardio would change my body.

🖐🏼Fast forward five years… and the only cardio I do is the stuff I enjoy. LOTS of walking, a bike rides outside, an occasional run, dancing in between sets & some boxing/metcon work!

Now I strength train 4x a week & enjoy hobbies that get me moving & focus on walking a shit ton.

👙Here’s what you need to prioritize (in order of importance for fat loss):

✅ Calorie Deficit: Eating less calories than your body needs is the only way to lose fat
✅ Eat Enough Protein: to maintain muscle mass when you’re dieting (so you get toned and don’t turn “skinny fat”) and to recover from workouts
✅ Lift Weights: 2-5x a week! (3-4 is a sweet spot for most people)
✅ 10k steps / day!
✅ Move!! Finding active hobbies you enjoy will keep you consistent and make it a lot more fun.
✅ Patience & Positivity: cause life is crazy & things take a hell of a lot longer than you want them to.

🤸🏼‍♀️Now if you do enjoy cardio, then GO FOR IT! But if hanging out on a piece of cardio equipment leaves you bored & you just genuinely don’t enjoy it, don’t do it!

Cardio is a tool, but diet is QUEEN for fat loss 👸🏼

☝🏼Find what works for you, your lifestyle, habits, & preferences. Not what works for Carol or Karen, but what works for YOU!
⠀ Afterall, this is YOUR journey. Tag a friend below who needs to cool it on the cardio 😎 – Adviceonfitnes

Balancing Your Hormones.

Hormone
Balancing Your Hormones!
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Hormonal Imbalances need to be addressed sooner rather than later as many health concerns can arise from this.
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Some tips:
1️⃣ Eat more healthy FATS such as avocados, grass fed butter and nuts/seeds – Your body needs fats to make hormones. Consuming a diet higher in fat can also help reduce inflammation and lead to weight loss.
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2️⃣ Check in with your emotions – Your emotions and hormones go hand in hand. When you balance out your hormones, you also balance your emotions and vice versa. Too much stress, feeling uptight, upset or whatever emotion it may be directly affects hormone levels.
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3️⃣ Consider which medications you are taking – Although some people MUST take medication, you need to consider the pros and cons. Many medications can help in one area but have negative consequences towards your hormones. Birth control and antibiotics are some examples.
Birth control for an example can cause acne issues. This is something that I have dealt with. I began getting acne on my jaw line and my neck, which is ALL hormonal. I did not make the connection until I stopped the pill and my acne cleared.
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4️⃣ Get more sleep – Your appetite is affected by how much sleep you get. Not getting adequate sleep can cause your appetite to increase due to your hunger hormones being irregular. Getting enough sleep also allows your cortisol levels to be stable so you are more energized and your body can recover & repair properly.
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Was this helpful? If yes, comment “YES” and I’ll be sure to post more tips like this!” )

Is Supplementation Are Useful.

Supplements , vitamins
Now I’m no different then the next guy… I LOVE my supplements🙌🏼.⠀

Pre workouts, protein powders, even greens powders & multi vitamins. ⠀

These things taste good, can have an effect on performance in the gym, and are so convenient when your in a pinch or struggling to get a certain macro/micro nutrient in.⠀

But are they really the 🔑 to achieving your health & fitness goal?⠀

NOPE! Not even a little bit.⠀

Supplements are simply made to SUPPLEMENT the diet. Fill the gaps were you might be lacking.⠀

Are you lacking in 🥦’s? Let’s take a greens mix.⠀

Are no not able to eat enough 🐠? Awesome let’s take a fish oil.⠀

Are you struggling to mix your protein goal? No biggy let’s add in a protein powder.⠀

Maybe it’s been a long day and your struggling to find the energy to workout😴. Okay a pre workout might come in handy today.⠀

This is how supplements need to be utilized, on an “as needed” based.⠀

But if your able to get in plenty of veggies, hit your protein goal, and have fish in your diet regularly, NONE of these supplements are necessary.⠀

Before you go out and spend hundreds of dollars on a huge supplement stack let’s exhaust all our variables on the nutrition, sleep, and stress management side.⠀

Once all those are in check them can we start talking about what supplements will be best for you.⠀

75% Of Your Body Is Water And Not Fat.

Our bodies are not mostly composed of fat, they’re mostly composed of water. Therefore, most of the weight changes we see from day to day are water changes, not fat change.
A few reasons you see fluctuations on the scale:
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▪️Recent increase in cardio (increases blood volume). This is a biggie, can add up to 5 lbs in some people, just plasma + new red blood cells, & can cause a month-long stall in scale weight.
▪️Recent increase in weight-lifting (sore muscles retain water); eventually there will also be muscle gain, though that is a slower process (weeks)
▪️Any soreness, injury or bruising (causes inflammation = local water retention)
▪️Illness (ditto)
▪️Change in timing of dinner to a later time than usual, and/or addition of a late night snack even if you ate the same total # of daily calories. The timing alone has an effect. Later eating means that the gut will still be holding “gut water” used in the digestive process during the next morning’s weigh-in. Even a 1 hr later dinner time can affect scale weight the next morning
▪️Single unusually large meal within past 5 days – large meals take multiple days to digest, during which not only the meal itself, but also a mass of water equivalent to ~2x the meal’s weight, will all be parked in your gut for digestion.
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▪️Eating more carbs after a period of not having had many carbs (causes liver & muscles to increase glycogen stores; each 1g of glycogen is structurally packaged with 4g water so you end up with water weight)
▪️change in dietary fiber (affects “poop weight”)
▪️change in pooping frequency (obvious reasons)
▪️Recent exposure to heat (hot yoga, exercising in heat)
▪️ Menstrual cycle / birth control – about 1/3 of women have noticeable swings in weight during the week before menstruation / week of menstruation.
▪️increase in sodium intake
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In short, trust your calorie deficit. If you are tracking your food accurately and are really eating at a caloric deficit, there is no way NOT to be losing fat. The fat loss is just hidden on the scale by the myriad causes of fluctuations in water & digestive waste.

Spot Fat Reductions.

SPOT REDUCTION!
pot reduction is the idea that we are able to choose where we want to lose weight or lose fat. Although this has pretty much been deemed a myth, there are still ways to target these specific areas.
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If you are looking to change the shape of your body, adding muscle should be your priority. Yes, loosing overall body fat will be beneficial but by simply adding muscle to your frame, you will be able to shape your body to give your body a different look. Adding more muscle is different than adding more fat.
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Instead of trying to diet down in order to lose fat in those stubborn areas, start focusing on WHAT you are eating. Limit processed foods, stick to lean proteins, fruits, vegetables and whole grains. It’s important to make sure you are eating enough so you can fuel your workouts, build up new muscle and torch the fat!
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So although there is no such thing as spotting reduce, you are able to target your trouble areas by working them directly! There is no doubt if you perform tricep extensions, you will target that area. The importance of resistance training is so that when you lose body fat overall, your muscles will be able to show!
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All in all, don’t just focus on weight loss to try to assist these stubborn areas, focus on lifting weights and building lean muscle in these areas!
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