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.
Read & TAG A FRIEND👭.

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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🍞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.⠀ ⠀⠀

Calories VS Macros

Calories ,
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!!

Quality Food Matters

Food ,health
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.⠀

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

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.⠀