Creatine! Let’s start off by answering the most common question – Is creatine safe? ⠀⠀ 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. ⠀⠀ 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. ⠀⠀ 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. Read & TAG A FRIEND👭.
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😉.⠀ .⠀
⠀⠀ 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.⠀ ⠀⠀
When the doctor recommends you should lose weight what’s the first thing they say?⠀ ⠀ CUT CALORIES!!🙄⠀ ⠀ And yes if you were to cut your calories you would in fact those “weight.”⠀ ⠀ But there is a MASSIVE difference between WEIGHT LOSS and FAT LOSS. ⠀ ⠀ “Weight” is made up of; fat, muscle, bone, water, and intestinal mass.⠀ ⠀ So when an individual loses “weight” they could be losing it from all of these. Vs when weight loss coming from strictly body fat.⠀ ⠀ This is were MACROS trump CALORIES.🙌🏼⠀ ⠀ With an understanding of macros you can structure a diet to primary burn body fat and minimize the amount of muscle you lose.⠀ ⠀ This presents an overall more pleasing physique and enables you to minimize the slowing of your metabolism.⠀ ⠀ This protocol might look something like, ⠀ ⠀ 🔹Keeping protein optimal – 1g-1.3g per pound of bodyweight⠀ ⠀ 🔸And removing calories from carbs and fats. ⠀ ⠀ Depending on the individuals goal we can determine which one to subtracted the most.⠀ ⠀ When it comes to fat loss MACROS always trump CALORIES. Having a better understanding of macros will help you better achieve that ideal physique the desire.⠀ ⠀ If you wanna learn how to properly structure your diet/macros to give you the best results, ⠀ ⠀ Comment “MACROS” below and I’ll be more than happy to reach out and discuss how we can get youths best results!!
There a lot of talk in the health & fitness space right now around macros & caloric intake.⠀ ⠀ IIFYM & flexible dieting have definitely talking the fitness industry by storm lately.⠀ ⠀ And while I totally agree with the concept behind flexible dieting & IIFYM, there still needs to be some structure around food quality.⠀ ⠀ Yes you can get shredded off of part tarts and protein shakes.⠀ ⠀ Yes you can get six pack abs while eating pizza every night.⠀ ⠀ But what effects your health more then anything? ⠀ ⠀ QUALITY FOODS.⠀ ⠀ Aka whole natural foods loaded with vitamins, minerals, antioxidants, and high quality protein, fat, and carbs.⠀ ⠀ What are indicators of good health?⠀ ⠀ 🔸Great hair, skin, & nails.⠀ 🔹Natural energy throughout the day.⠀ 🔸Little to no inflammation.⠀ 🔹No bloating, gas, or upset stomachs.⠀ 🔹A naturally lean physique (but not to lean)⠀ ⠀ All these things can be achieved through quality nutrition.⠀ ⠀ Yes have the cake during your birthday.⠀ ⠀ Yes enjoy some ice cream with your kids every know and then.⠀ ⠀ Enjoy the deep flies appetizer when you go out for date night.⠀ ⠀ But don’t justify these things everyday just cuz you can get away with it.⠀ ⠀ These foods should be left for special occasions not everyday cravings. ⠀ ⠀ Make food quality part of your foundation.⠀ ⠀ Your body deserves to be fed the highest quality nutrients it can.⠀
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
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.⠀
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: . ▪️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. . ▪️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 . 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 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. ⠀⠀ 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. ⠀⠀ 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! ⠀⠀ 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! ⠀⠀ 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! Read & TAG A FRIEND👭.
“💥Why Should You Lift Weights? . . 🏋️♀️It’s no secret that I’m a massive fan of lifting weights and I encourage all my online coaching clients to do so. I’m yet to meet a coach who doesn’t feel the same . . 🙄Unfortunately, there is still plenty of stigma regarding lifting weights, especially with females. Thing is, your gender is irrelevant. If you want to lose fat, tone up, gain muscle and look better in the mirror, lifting weights is key to all of these 👍 . . 🏋️♀️I totally understand that if you’ve never lifting weights before it can be daunting and often scary, especially to step into a gym for the first time. Hell, I was the same when I was 16 and stepped into a gym for the first time! It was frightening 🙈 . . 😇That’s why you seek help from a coach to show you the correct and safe techniques and set you up on your weight lifting journey. Please, let’s get rid of these stigmas and encourage everyone to lift some iron and feel amazing 😊💪 . . ❓Any questions please comment below and feel free to share this information
Fixyfit 