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How to manage weight gain & weight loss through calories

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Junked out

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Swole Shred Episode 1

https://youtu.be/mHyJ5dAQqHk

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Day 2 of my Arnold experience

https://youtu.be/HyxVDlyfyvY

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Today’s workout was R E A L !

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If you like Junk and Fitness, follow the link .

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Healthy Grocery List

So you started on this fitness journey! Yaayyyy! I’m so proud of you. But wait. There is a small problem. You want to eat healthy, but you have no idea what to buy at the store. Never fear, I am here… to help you grocery shop, that is(: Here is a list of healthy and affordable foods that you can pick up at any local grocery store. In order, proteins, carbs, fats and produce:

-Chicken Breast -Ground Turkey -Eggs -Cottage Cheese -Sweet Potatoes -Instant Oatmeal -Quinoa -100% Whole Wheat bread -Peanut Butter -Berries -Apples/bananas -Any veggies you want!  There you have it. Stick to drinking only water, not drinking your calories will give you more wiggle room when it comes to food. 

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Slow metabolism? Read !!!!!

STEP 1: IDENTIFY THE SLOW METABOLISM TRIGGER:

Not eating enough food To make an analogy, think of your body like a house. If you’re not making enough money to pay your electricity bill, what do you do? Well, you turn down the heat in your house to compensate, you may not turn the lights on as often, and/or you may fail to perform regular maintenance. The body operates in a similar way. When there are not enough calories coming in, the body saves energy by reducing body temperature (slowing the metabolism), turning down digestive juices (making digestion weaker), reducing the pulse, and slowing thyroid function (resulting in less energy). This is a built-in survival response by the body, to help you go longer on less food. And this is not a bad thing. It’s actually a very good thing, because it’s going to help keep you alive in an emergency or famine.

Not eating enough carbohydrates Carbohydrates are really the most important macronutrient when it comes to the metabolism (and by macronutrient I mean protein, carbohydrates and fat). All macronutrients are extremely important, and none should ever be limited in any fashion intentionally. Adequate carbohydrates in the diet is very important because the conversion of T4 (inactive thyroid hormone) to T3 (active thyroid hormone) is dependent on enough glucose (sugar) and stored glycogen (sugar) in the liver. So you need regular carbohydrates to set the stage for that to happen.

Other causes…. If you’re eating enough calories, carbohydrates, nutrients, and you are still having issues, there are a few other things you may want to think about. Consider if any of the following could apply to you and support your slow metabolism:

Malnourished liver: often caused by not enough high quality (animal) protein. Common in those with a history of veganism or low protein vegetarian diet.

Nutrition deficiencies: fat soluble vitamin deficiencies are common due to the popularity of low fat diets, as well as some other common nutrient deficiencies.

Poor digestion: weak digestion down-regulates or reduces the appetite often due to bloating, constipation and often causes you to not be able to take in as many calories.

Hormonal imbalance: low progesterone levels or estrogen dominance can slow the metabolism by interfering with the body’s ability to convert thyroid hormone (from T4 toT3).

Toxic lifestyle and/or poor liver detoxification: excess toxins in the diet and lifestyle as well as poor liver detoxification further burden the metabolism.

Stress: the stress hormone cortisol blocks thyroid hormone conversion, which will protectively slow the metabolism over time.

Inflammation: food sensitivities, food allergies, polyunsaturated fats (vegetable oils) are common causes of inflammation.

Over exercising: too much exercise, especially when the diet is poor is a sure way to send your body running for safety by slowing the metabolism.

STEP 2: SUPPORT THE SLOW METABOLISM TRIGGER WITH FOOD

Once you’ve discovered the cause(s) that are contributing to your slow metabolism, it’s time to make some changes. The longer you’ve had a slow metabolism, the more causes you are likely to find yourself with, and the LONGER it will take to turn it around.

If the cause is not eating enough food and/or nutrients, it’s time to eat more real food and stopcounting calories.

If the cause is eating too few carbohydrates, it’s time to work some nutrient dense carbohydrates into your diet gradually.

If the cause is nutritional deficiencies, it’s time to fill in the nutrient “holes” in your diet.

If the cause is a malnourished liver, it’s time to nourish the liver with the right foods.

If the cause is poor digestion it’s time to learn about what foods are the easiest to digest and work with your body to up-regulate your digestion over time.

If the cause is hormonal imbalance it’s time to ensure you are supporting hormone production by giving your body enough of the raw materials it needs to make hormones!

If the cause is toxins it’s time to ditch the toxins from your food, and detox your lifestyle!

If the cause is over exercising, it’s time to make sure that you are supporting energy balance on a day to day basis (avoiding a calorie deficit).

STEP 3: BE CONSISTENT AND PATIENT

Be patient with your body. You don’t get a slow metabolism overnight, and a recovery won’t happen in a day, week, month, 6 months or even a year in some cases! Understand that your body is doing the best it can to re-balance and to find homeostasis once again.

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At home workout

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Success in life comes when you simply 🚫REFUSE🚫 to give up; With goals so 💪🏾 Strong that 🚧 obstacles, failure & loss only act as #Motivation 💭 While I'm busy #DreamChashing I'll have on some pretty cool socks & about 2 doughnuts 🍩🍩 in my system 😋 #SwoleMigo #nikegang #ironaddict #Legday #muscle #fitspo #igers #igdaily #igfitnessfreaks #nodaysoff #ifbb #bodybuilding #herbalife24 #earnednotgiven #fitlifestyle #FitnessFreak #turnup #asstograss #squats #quads #glutes

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A post shared by Physical Architect (@swolerell)

A creative man is motivated by the desire to achieve, not by the desire to beat others. 💭 P.s. Me love me some DROPsets 😆😆 #GorillaBack in the making 🐒🐒 #SwoleMigo #ironaddict #herbalife24 #igfitnessfreaks #igers #igdaily #ifbb #motivation #gymlife #FitnessFreak #fitspo #Igfitfam #bodybuilding #nikegang #fitlifestyle #progress #nodaysoff

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Taking clients for online training ❕ If you're ready to create the body you've always wanted 🔮👀 with the help of my full : 🍱 Diet 🏃🏾 Training 📝 Supplement Program Email me NOW : 📧 Rell24fit@gmail.com #SwoleMigo #FitnessFreak #fitsporation #igfitnessfreaks #persoaltrainer #Igfitfam #ironaddict #motivation #training #hiit #ifbb #bodybuilding #herbalife24

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SwoleMigo Fitcamp