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

Facts About Fats

We’ve all done it… blamed curtain foods for the way we looked or assumed that a specific macro was the sole reason people are overweight.⠀

Today there is a never ending debate between which macro is gonna kill us, carbs or fats.⠀

The truth is, nether of these macros are the sole cause of the obesity epidemic in the world. Totally intake of calories, mixed with chronic yo-yo dieting, and in activity are what’s really to blame here.⠀

Wether your eating high fat or high carb your weight loss goal can still be achievable. Just remember that fats are ESSENTIAL for life and should never be fully removed from anyone’s diet.⠀

Here are some facts about fats that you probably didn’t know!⠀

🔹there are 5 types of fatty acids; omega 3, omega 6, monounsaturated, saturated, & trans fats. All of these besides trans fats are healthy and serve there purpose in everyone’s diet.⠀

🔸omega 3 & omega 6 fats can not be produced by the body, therefor must be obtained through a persons diet.⠀

🔹fats are needed for vital process like eye, heart, & brain function. The also play a key roll in growth and development.⠀

🔸some vitamins like A,E,D, & K are fat soluble and without fat the can’t be absorbed into the body. Possibly resulting in vitamin deficiency’s. ⠀

A persons diet can consist of anywhere from 20-40% dietary fat depend on they goal, lifestyle, and food preferences.⠀

But like I said in the beginning, fat does not make you fat and should not be something you strive to avoid.⠀

The mix between high sugar and high fat in a persons diet is gonna be more of a contributor to there poor health.⠀

Hope these facts on fats provided you with some general understanding as to why fats should still be in ANYONES diet protocol.⠀

And be on the look out for more facts about each macronutrient in the future. We’ll be covering the other two here real soon😉.⠀
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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!

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.⠀

Health Benefits Of Pumpkin.

Pumpkin & It’s Health Benefits
Read & TAG A FRIEND👭 Pumpkin is rich in antioxidants, micronutrients, fiber and full of carotenoids. The orange colour of pumpkin is because of beta-carotene. Beta-carotene gets converted to Vitamin A in our bodies and has several benefits such as bone, skin and eye health. The fiber found in pumpkin helps our gut, digestive system and our immune system. Some of the micronutrients found in pumpkin are magnesium and potassium, which help to keep our cells well nourished ⠀⠀
For added benefit, eat the seeds! Pumpkin seeds are loaded with healthy fats and full of nutrients. Since I am eating a lot more fats, I’ve included pumpkin seeds in my diet. Love them on salads🙌

Building Muscles

What does it take to build muscle??⠀

☝🏼 Adequate protein with a caloric surplus.⠀

✌🏼 Consistent increases in volume/work load.⠀

🖖🏼 Intensity during training.⠀

A caloric surplus with optimal amounts of protein is gonna be one of the biggest driving factors to weather or not you can build a substantial amount of muscle or not.⠀

As muscle sparing nutrients (carbs & fats) start to increase is will take less protein to aid in recovery.⠀

For someone looking to build muscle I still never recommend less then 0.8g of protein per pound of body weight. ⠀

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If your someone that does not track your workouts/weight lifted, understanding how much total volume you actually lifted that day is gonna be a game charger for you.⠀

Volume is: Weight x Sets x reps⠀

If your not consistently increasing this number your gains are gonna be very slow and minimal.⠀

Now none of us are able to just consistently increase volume for the rest of our lives.⠀

But this is were proper exercise programming and periodization come in to play in order to make sure your still make consistent progress.⠀

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Training intensity isn’t talk about very much now a days but there is someone to be said for it.⠀

This is basically how hard you are training.⠀

Are you reaching your desired number of volume by doing 1,000 reps with 10 pounds? Or are you getting there doing 5 heavy sets of 5 reps?⠀

Which one do you think is gonna build more muscle?⠀

Now I don’t want you driving yourself into the ground and not being able to walk after every workout. (More about this later😉)⠀

But you still need to make your sets hard!⠀

You need to push yourself and you need to send that signal to your body that it NEEDS to grow.⠀

Implementing these three variables is gonna be the key to long term, consistent, muscle growth.⠀

What Can You Gain from Fat Burner?

A lot of people head into supplement stores every day searching for that magic pill. The magic fat burner that is gonna drop 10-15 pound of them in the first month. ⠀

But is this really possible? And if not, then what is the benefit from actually taking a fat burner?⠀

The amount of fat your actually gonna burn from taking a fat burner is pretty mine-squeal. We’re talking splitting hairs.⠀

The best a fat burner will do is raise your heart rate and core body temperature due to the caffeine or other stimulates in it. Only making it feel like somethings actually working.⠀

Simply adjustments to your diet, cardio, and weight training sessions will yelled you just as much if not more results then taking the fat burner by its self.⠀

So why do you hear all the time that these fat burners helped people loose weight?⠀

Most likely the fat burner simply helped these people get on on solid regimen.⠀

Spending $60-$120 on a fat burner simply motivated them to change there diet and get into the gym so they wouldn’t feel like they wasted there money.⠀

They simply needed a reason or motivating factor to actually make the lifestyle changes necessary.⠀

The fat burner did not magically make them lose weight. Magic pills DO NOT exist.⠀

You wanna know what’s also motivating and not a waste of money but will still get you long lasting results??⠀

HAVING A COACH!!⠀

Hiring a coach is a great way to get solid advice, knowledge, and accountability to help you reach your goal.⠀

the results you’ll see with a coach will be drastically better and you’ll be able to continue seeing results MUCH MUCH longer then if you deciding to buy a 2 month supply of fat burners.⠀

Wanna learn what you coaching service entails?⠀

Comment 👍🏼👍🏼 below and I’ll DM you with all the information!😁⠀