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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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!

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.⠀

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.⠀

Eating Before Bed

Diet ,eating ,  sleeping
Many people believe that anything you eat before bed will automatically turn into fat. However, this isn’t exactly the case. Our bodies are in a constant state of protein turnover aka making new proteins and breaking down the old ones.
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Eating a meal that is high in protein before bed can help your body remain in this muscle-building phase as well as increase the amount of muscle protein synthesis. Eating before bed is not “bad” but there are definitely better choices that you can make at this time. Your snack/meal at night should HELP with your goals not hinder your progress. Aka eating cookies or snacks that are high in sugary carbs might not be the best option.
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Eating a small sized meal prior to bed consisting of protein, carbs and fat will help to keep you satisfied and possibly help you fall asleep as our brains turns carbs (complex) to serotonin. Eating a larger meal may either keep you up or disrupt your sleep.
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Dairy products such as greek yogurt are typically slow digesting and allows your body to enter the muscle building phase while you sleep. Choosing foods that are high in healthy fats (avocado, almonds), can be helpful as well since fats also slow down the rate of digestion.
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There are other factors to keep in mind as well such as what types of foods you ate throughout the rest of your day and whether or not you just worked out. If you just worked out and it’s late at night, eating some carbs or fruit to replenish your glycogen stores would be fine along with some protein. If you haven’t eaten much throughout the day, choosing some healthier carbs to eat is not going to harm you.
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Fueling your body with the proper nutrition that it needs should always be a number one priority. By keeping this in mind, you will start making choices that will help fuel your body instead of harming it.

Exercise & The Menstrual Cycle!

femalehealth  , menstrualcycle

Exercise & The Menstrual Cycle!
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It is very common for females who train intensely and diet to lose their period or have it become irregular. Every month ovulation occurs and with this, hormonal changes arise. Having a very strict diet especially missing meals or working out for multiple hours in the day leads your body to identify this negative energy balance as a risk. When this happens, the body turns off the body process known as reproduction.
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A hormone known as leptin gets produced when there is body fat. Not having enough body fat decreases the amount of leptin in the body, which reduces the action of the hypothalamus (which starts off your menstrual cycle). Stress is also a major factor that may lead our sympathetic nervous system (SNS) to be overworked. When our stress hormones are constantly at high levels, our body believes it’s not safe to reproduce.
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Losing your period means that something must be “off” hormonally. Here are some tips as to what you can do:
-Reduce the amount of exercise that you’re doing and increase your calories
-Ensure you’re getting in enough good quality sleep
-Try adding in slow-digesting carbs at most meals (everyone is different but this may be helpful to reduce stress and deprivation in our bodies as most females believe that carbs are “bad” for them).
-See your doctor to tune in to the exact cause.” )

Being Healthy Is Habits & Lifestyle.

Habits  , Healthy

Being healthy doesn’t have to be complicated. Often the simplest of things can make the biggest impact. .

Have you ever wondered why things which on paper seem pretty fricking simple actually end up being the hardest things to do.

Walking to a tap filling a glass with water and drinking it a numerous times a day isn’t like trying to climb mount Everest.

Eating a few portions of veggies with every meal isn’t like building and launching a rocket.

Yet still so many people struggle to do them either consistently or at all.

Why?

Well mental resistance to doing new things isn’t unusual.

In all honesty the only way to break through the resistance is to start small and then be disciplined with achieving the small things.

Over time these then become your habits.

Maybe you’re attaching all kinds of negative stories to you about
👉🏻your abilities

👉🏻your worth

All of which can lead to sabotaging behaviours

Maybe you’ve been telling yourself in order for something to be impactful and worth doing it must be fancy and complicated.

Or perhaps you don’t believe the true power of;
👉🏻positive environments
👉🏻laughter

👉🏻working on loving yourself

Maybe your life mission is to try and find a more complicated way of getting healthy.

Maybe in your mind you think healthy means you must live a miserable existence cutting out everything you enjoy

You run with an abundance of
👉do’s, don’ts

👉evil this,evil that

Rather than putting your moderation pants and context hat on and know you don’t need to live like a nun!

Oh and let’s not forget your compelling need to have everything yesterday.

You want fast and easy

I get I really do there’s loads of stuff in my life I would love to happen quicker and without the work but that’s just not real life.

But looking for fancy pills, going on crazy detoxes or other fads hoping for a quick fix is a waste of your time.

What you really need to do is;
🙏🏻Work on your main driver (the mind)
🙏🏻Then make nailing these basics your focus

Value Your Vitamins D3

Vitamins

Despite the name, vitamin D is considered a pro-hormone and not actually a vitamin.⠀

Vitamin D can be synthesized by our body when sunlight hits the skin. ⠀

15-20 minutes 2-3 times a week allows most people to produce sufficient amounts of vitamin D. ⠀

The only downside is that is breaks down quickly, meaning stores can run low.⠀

Especially if your someone that is inside all day or during the winter times.⠀

My typical recommendation for a client is 15-30 minutes daily to just stay ahead of the game.⠀

Or you can supplement 2,000-5,000 IUs daily if your unable to get out side. ⠀

👇🏼☀️Some benefits of the sunshine vitamin☀️👇🏼⠀

🔸Helps maintain healthy bones and teeth⠀

🔹Supports the health of the immune system, brain, and nervous system⠀

🔸Regulates insulin levels and aid diabetes management⠀

🔹Supports lung function and cardiovascular health⠀

🔸Helps fight disease⠀

🔹Reduces depression⠀

🔸Boost weight loss⠀

🔹Regulate and balance hormone production⠀

🔸Increase energy and overall feelings of wellbeing⠀

🔹Reduces stress and feels of anxiety⠀

Vitamin D and the sun have been market to us as this cancer causing death trap the should be avoided at all costs.⠀

And yes while to much of anything can be bad, vitamin D and the sun play a vital role in our overall health and longevity.⠀

Deficiencies in vitamin D can cause serious side effects and can lead to chronic disease.⠀

I always recommend the holistic rout and to get your vitamin D natural from the sun. ⠀

But whatever your method of getting it is. Don’t neglect the power the sunshine vitamin can have on your overall health and fitness. ⠀

Is Fasting For Fat Loss A Bad Idea.

Fat loss

Now I know what you’re probably think, “fasting is a great way to lose body fat, of course it’s not a bad idea.”⠀

And yes while science does support that fasting does help mobilize more body fat during that fasting period there is a more deeper reason why it probably isn’t the best idea.⠀

80% of people that are wanting to try fasting or more specifically Intermittent Fasting are wanting to do it because they heard from somewhere that it’s great for fat loss.⠀

These same individuals have never dieted before. They have never tracked food before. And they have zero understanding of what a proper intake of food looks like.⠀

When these people decide to start a fasting protocol in hopes to loss weight they are basically setting them selves up for a horrible relationship with food and a possible eating disorder.⠀

Real quick fasting can go from, “fast & feast” to “starve & binge”.⠀

And mentally this are two TOTALLY DIFFERENT approaches to food.⠀

“Fast & Feast” is controlled restriction with controlled feeding.⠀

“Starve & Binge” is forced restriction with uncontrolled eating.⠀

So if you’re starting your fat loss journey focus more quality food intake, improve macronutrient ratios, eat more micronutrients (veggies), drink more water, & exercise regularly. ⠀

All these things are gonna benefit you way more in the long run then trying to force yourself into restricting all food for 16+ hours. ⠀