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Exploring Intermittent Fasting and Muscle Preservation Beyond BCAAs

Exploring Intermittent Fasting: Embracing the Fasting Revolution

Intermittent Fasting (IF) has emerged as a powerful lifestyle choice, renowned not only for weight management but also for enhancing longevity, metabolic well-being, and cognitive health (1). However, for fitness enthusiasts and bodybuilders, a fundamental question persists: Can we safeguard our hard-earned muscles during fasting periods, or is muscle loss inevitable?

Unraveling the Fasting Process

Understanding the Metabolic Transformation: When we embark on a fasting journey, our body undergoes a significant metabolic shift. After depleting its glycogen stores, the body pivots to stored fat as its primary energy source, resulting in the production of ketones—an alternative fuel for the brain (2).

Hormonal Orchestra: Fasting orchestrates a symphony of hormonal changes. Notably, it triggers a surge in human growth hormone (HGH) production, a key player in muscle growth and metabolism (3). Additionally, fasting elevates norepinephrine levels, further facilitating fat breakdown.

Intermittent Fasting’s Muscle-Saving Grace

Unveiling HGH’s Role: As mentioned earlier, fasting sparks an upswing in HGH levels. This hormone not only drives fat metabolism but also boasts anabolic properties that may counteract muscle protein breakdown (3).

Preserving Protein: Contrary to common belief, short-term fasting might not entail significant muscle loss. With the body prioritizing fat stores for energy, especially when the hormonal landscape promotes fat metabolism, muscle preservation remains a potential outcome (4).

Autophagy – Cellular Rejuvenation: Intermittent fasting also triggers autophagy, a cellular cleanup process that removes damaged components. This not only contributes to cellular health but may also benefit muscle function and longevity (5).

The Synergy of Fasting and Resistance Training

A major concern regarding intermittent fasting is the potential impact on muscle mass. Thankfully, incorporating resistance training acts as a safeguard against this concern. Engaging in strength-focused exercises, such as weightlifting, resistance band workouts, or body-weight routines, significantly aids muscle preservation.

During fasting, the body is inherently energy-efficient. However, the introduction of resistance training sends a powerful signal that your muscles are vital and should be conserved. Thus, even in a fasting state, the body becomes more inclined to utilize stored fat for energy rather than breaking down muscle tissue. Research highlights that combining resistance training with intermittent fasting can not only maintain muscle mass but also boost muscle strength and growth (6).

Furthermore, the post-workout period offers an ideal window for nutrient absorption, synergizing with your eating schedule for optimal results.

Strategic Nutrition During Eating Windows

While fasting periods are undeniably essential in intermittent fasting, the nutrition you provide your body during eating windows is equally pivotal. The quality of nourishment ensures that you reap the benefits of fasting while mitigating potential downsides.

First and foremost, prioritize protein intake. Protein supplies the essential amino acids crucial for muscle repair and growth. Especially during intermittent fasting, ensure you consume sufficient protein to support recovery and muscle maintenance. Excellent sources include lean meats, fish, eggs, dairy, legumes, and plant-based alternatives.

Caloric intake is another crucial aspect. Even if your goal is weight loss, aim for a moderate calorie deficit rather than an overly aggressive one, as this can lead to muscle breakdown. Maintain a balanced intake of all essential macronutrients, including healthy fats and complex carbohydrates.

Lastly, don’t overlook micronutrients’ importance. Vitamins and minerals play a pivotal role in various bodily functions, including those related to muscle function and recovery. Diversify your diet with fruits, vegetables, whole grains, and lean proteins to ensure you cover these essential components.

BCAAs and Fasting: Finding Harmony Branched-chain amino acids (BCAAs), popular among athletes and bodybuilders for their muscle-preserving potential, present an interesting option during fasting. While they may technically break a fast by providing calories, they offer a middle ground for those concerned about muscle loss during extended fasting periods (7).

In Conclusion: The Art of Balance

Intermittent fasting boasts numerous health benefits, but the preservation of muscle mass remains a focal point. With metabolic and hormonal shifts favoring fat metabolism and anabolism, coupled with resistance training and strategic nutrition, muscle maintenance not only becomes possible but highly likely. Always remember to listen to your body and consult with healthcare professionals when adopting new dietary strategies.

Would you like to try Intermitting Fasting? We have 2 FREE resources for you:

Achieve Optimal Health With Fasting – No Calorie Counting: In this step-by-step guide we will give you the knowledge and tools to explore this practice safely.

In addition, you will get the 5-day 16/8 Fasting Challenge to get you kickstarted! This approach is considered safe for beginners. Click the link below to grab your free copies today!

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Sources:

Mattson, M. P., Longo, V. D., & Harvie, M. (2017). Impact of intermittent fasting on health and disease processes. Ageing Research Reviews, 39, 46-58.
Cahill Jr, G. F. (2006). Fuel metabolism in starvation. Annual Review of Nutrition, 26, 1-22.
Hartman, M. L., Veldhuis, J. D., Johnson, M. L., Lee, M. M., Alberti, K. G., Samojlik, E., & Thorner, M. O. (1992). Augmented growth hormone (GH) secretory burst frequency and amplitude mediate enhanced GH secretion during a two-day fast in normal men. The Journal of Clinical Endocrinology & Metabolism, 74(4), 757-765.
Zauner, C., Schneeweiss, B., Kranz, A., Madl, C., Ratheiser, K., Kramer, L., … & Lenz, K. (2000). Resting energy expenditure in short-term starvation is increased as a result of an increase in serum norepinephrine. The American Journal of Clinical Nutrition, 71(6), 1511-1515.
Alirezaei, M., Kemball, C. C., Flynn, C. T., Wood, M. R., Whitton, J. L., & Kiosses, W. B. (2010). Short-term fasting induces profound neuronal autophagy. Autophagy, 6(6), 702-710.
Tinsley, G. M., & La Bounty, P. M. (2015). Effects of intermittent fasting on body composition and clinical health markers in humans. Nutrition Reviews, 73(10), 661-674.
Mero, A. (1999). Leucine supplementation and intensive training. Sports Medicine, 27(6), 347-358.

Check out this one as well: Intermittent Fasting – Debunking Myths

5 Reasons You SHOULD Hire A Coach

So, you’ve made the decision to embark on your fitness journey? Fantastic! But hold your horses for a moment.

You might believe that going solo is the best route to achieving your fitness goals, but you’d be mistaken.

In fact, enlisting a coach is one of the smartest steps you can take to ensure your fitness success is virtually guaranteed.

Curious why? Here are five compelling reasons why hiring a coach is a must!

#1 Tailored Training Plans

Ever found yourself lost on the internet late at night, pondering how many sets and reps to tackle for those bicep curls?

If you have, you understand the frustration and confusion that comes with not having a clear workout plan. This is precisely where a fitness coach or personal trainer can make a world of difference. Certified professionals can craft effective training routines that eliminate guesswork.

Additionally, they offer valuable guidance on proper form and technique, safeguarding you from injuries while optimizing your workouts. If you’re feeling stuck in your fitness journey, this reason alone justifies hiring a PT!

#2 Customized Nutrition Plans

Beyond workouts, a fitness coach can curate a personalized nutrition plan tailored to your specific needs and objectives. They eliminate the guesswork by providing constant guidance and support.

Whether your goal is weight loss, muscle gain, or overall health enhancement, a fitness coach is your compass to success. You won’t have to navigate this journey alone – your coach will be your steadfast motivator every step of the way.

Moreover, they can closely monitor your progress and make necessary adjustments to the plan!

#3 Prevention of Costly Errors

Coaches are worth their weight in gold because they prevent expensive missteps. Their experience equips them to differentiate what works from what doesn’t.

They understand the significance of tracking progress, setting goals, and troubleshooting when things don’t go as planned. While you could learn from your mistakes, it would take longer and potentially cost more in terms of time and resources.

A coach ensures you stay on track, motivated, responsible, and injury-free!

#4 A Fresh Perspective

A fitness coach offers an outsider’s perspective on your training, noticing aspects you might overlook. They provide critique and feedback that foster improvement.

They’re adept at identifying errors in your form, technique, and even your mindset – then they work to rectify them.

Remember, an external viewpoint always adds value, and coaches excel in this department!

#5 Accountability

Boost Have you ever initiated a solo workout routine, only to gradually skip more sessions until quitting entirely? It’s a common predicament, but there’s a solution: hiring a fitness coach.

A great coach doesn’t merely devise an effective workout plan; they also hold you accountable. They ensure you attend your workouts and push you to persist even when fatigue or discouragement sets in.

In essence, a fitness coach can be the linchpin between success and failure!

But we understand that not everyone can afford a personal trainer. That’s why we’ve got you covered with our NSH FIT & Well Club.

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Take a look at what our membership includes here:

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What is metabolism?

What is metabolism? Do you know what metabolism is? It is probably true that you believe it is something you can not understand.

This should not be so, because metabolism is a simple concept to comprehend. In a nut shell metabolism is the capacity with which your body breaks down calories. Did you get that?

Do you know how calories are formed?

Calories are obtained from the food you consume on daily basis. Hence, the more your metabolism speeds up its process the more your body coverts the food taken into heat energy. Fatty foods are mainly the producers of calories in the body as they get burnt through metabolism the body gets the energy it needs to function.

Generally, about two thirds of the calories in your body are utilized daily. The burning up of calories enables your body to keep functioning. With the amount of energy it gets through the conversion of the calories.

Nutritionists refer to the activity of the body in which calories are broken down as an individual’s particular Basal Metabolic Rate. Aside from burning down calories to produced energy, calories also help in the digestion process.

Do you know that you can use three methods to speed up your body metabolism? These methods are through building your muscle mass, exercise and good dieting in the form of eating the recommended foods that aid metabolism.

More muscle – higher metabolism

Muscle mass is one of the body’s mechanisms that most people usually get confused about. Dieters especially the female folks believe that muscles mass is a man affair. Hence, they just don’t care about building their muscles mass. As women try to always build your muscle mass if you want to boost your metabolism.

If you want to increase your Basal Metabolic Rate which is the speed at which your metabolism runs then you need to work on your muscle mass. This is because on an average day the pound of muscles you have in your body single handedly breaks down about fifty calories.

Do you know that whenever you gain up to about 10 pounds of muscles at any particular rate you will always help the body to burn out 500 or more calories every day? Think about the calories you will be burning every week that is about 3500 in just a single week.

Move more

Exercise, as we all know is very good for the body. Carrying out physical activities help increase the metabolic process in the body. When deciding on exercises there are several kinds of exercises that a person should engage in, if the aim is to increase the body’s metabolic rate. You can engage in any of the cardiovascular exercises of your choice.

Exercises such as running, swimming, jogging dancing and biking are forms of cardiovascular exercise you can indulge in to boost your metabolism. Cardio exercises are very vital in this respect because they help to use up much energy. This enables your body metabolism to speed up through out the day or after the exercise.

Do you know that resistance training is a major exercise for metabolism boosting? It is very important for ladies to hold this and know it as a fact. Resistance exercise enables the body to generate heat after burning down the fat in the body.

Resistance training enables the body metabolism to last as long as two days than other kinds of exercises. The exercise also gives an additional advantage of helping the body develop muscles mass which is also instrumental in increasing the rate of the body’s metabolism.

Are you thinking of engaging on resistance exercise? To effectively carry out resistance training, always begin with a simple method that can be performed 3 to 4 times in a week, for a minimum of 20 to about 30 minutes per session.

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You may also like this one: Reasons why you are not losing weight

Essential Fitness Program Components

Essential fitness program components often elude newcomers as they embark on their fitness journey, primarily relying on others’ advice for gym exercises. What’s often missing is the underlying rationale, leaving them without the knowledge needed to make informed choices.

In truth, a majority of individuals step into the gym without a clear understanding of their routines. To maximize your time and progress in the gym, it’s imperative to comprehend the purpose behind each exercise, the recommended rest intervals, and more.

Have you ever pondered the essential elements of a successful fitness plan? Why do specific exercises follow a particular sequence? What constitutes the foundation of an ideal fitness regimen tailored to your goals?

To unveil the answers to these inquiries and gain deeper insights, read on.

Creating the Ultimate Fitness Plan

You might be surprised to learn that a haphazard training regimen and diet you find online might not be the magic formula for achieving your dream physique. To craft the perfect fitness plan, consider these five essential components:

Strength Exercises: Incorporate core compound movements like Deadlifts, Bench Presses, Squats, and Overhead Presses into your routine, provided they don’t cause discomfort. Regularly progressing in these exercises aligns with both strength and muscle growth, leading to an ideal outcome.
Accessories: While movements like bicep curls, triceps/leg extensions, lateral raises, and lat pulldowns should have a place in your program, they shouldn’t dominate it. If you’re a natural trainee, include these exercises and strive for linear progression. However, prioritize building strength in compound movements.
Conditioning/Endurance: To maintain good overall health, include aerobic exercises in your routine. Cardiovascular workouts are often overlooked but are crucial. They aren’t essential if you already engage in significant daily physical activity, such as achieving 10k+ steps daily. However, when daily activity decreases, consider aerobic work to maintain and enhance heart health, from jumping rope to “Tabata” training or participating in sports.
Sleep: Adequate sleep is paramount for your overall health and gym performance. Poor sleep habits impact your physical appearance and overall well-being. Aim for 7-8 hours of quality sleep each night, maintaining a consistent sleep schedule. This aligns your circadian rhythms, leading to improved recovery, enhanced performance, and an overall sense of well-being.
Proper Nutrition: A solid training plan can’t compensate for a subpar diet. Tracking calories and macronutrients initially can help you grasp the intricacies of nutrition. Focus on including a quality protein source in every meal (e.g., fish, meat, eggs, whey protein), steer clear of processed foods high in trans fats and carbs, and limit alcohol intake to a minimum (e.g., 2 glasses of wine per week).
Training Volume: Training volume, or the total work accomplished in a single workout, is a pivotal factor in your plan. It drives muscular and neurological adaptations, yielding significant results when combined with intensity. Aim for 5-15+ working sets per muscle group per week, scaling your volume lower as a beginner and higher as you progress. Distribute this volume across separate training sessions to optimize performance and overall quality volume.

By integrating these key components, you’ll be on the path to crafting a fitness plan that yields remarkable results.

Essential Fitness Program Components Takeaways

Prioritize building strength by consistently progressing in compound movements during each session.
Incorporate aerobic exercises to uphold optimal cardiovascular health.
Ensure you receive an adequate amount of sleep each night to enhance performance both in and out of the gym.
Adhere to a balanced and nutritious diet.
Above all, savor the journey and find joy in what you’re pursuing.

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Benefits of Yoga

Benefits of Yoga through meditation works remarkably to accomplish harmony and helps the mind work in synchronization with the body. How often do we find that we are unable to perform our activities properly and in a satisfying manner because of the confusions and conflicts in our mind weigh down heavily upon us?

Stress is the number one suspect affecting all parts of our physical, endocrinal and emotional system. And with the help of yoga this things can be corrected. At the physical level, yoga and yoga poses have proven to be extremely effective for various disorders.

Listed below are just some of the benefits of yoga that you can get.

Benefits of Yoga 1:

Yoga is known to amplify flexibility; yoga has postures that trigger the different joints of the body. Including those joints that are not acted upon with regular exercises routines.

Benefits of Yoga 2:

Yoga also increases the lubrication of joints, ligament and tendons. The well-researched yoga positions exercise the different tendons and ligaments of the body.
It has also been found that the body which may have started doing yoga being a inflexible one may experience a quite remarkable flexibility in the end on those parts of the body which have not been consciously worked upon.

Benefits of Yoga 3:

Yoga also massages all organs of the body. Yoga is perhaps the only exercise that can work on through your internal organs in a thorough manner, including those that hardly get externally stimulated during our entire lifetime.

Benefits of Yoga 4:

Yoga acts in a wholesome manner on the various body parts. This stimulation and massage of the organs in turn benefits us by keeping away disease and providing a forewarning at the first possible instance of a likely onset of disease or disorder.

One of the far-reaching benefits of yoga is the uncanny sense of awareness that it develops in the practitioner of an impending health disorder or infection.

Benefits of Yoga 5:

Yoga offers a total detoxification of the body. It gently stretches the muscles and joints as well as massaging the various organs.

Yoga ensures the optimum blood supply to various parts of the body.

Benefits of Yoga 6:

Yoga helps in the flushing out of toxins from every nook and cranny of your body as well, as providing nourishment up to the last point. This leads to benefits such as delayed ageing, energy and a remarkable zest for life.

Benefits of Yoga 7:

Yoga is also an excellent way to tone your muscles. Muscles which have been flaccid and weak are stimulated repeatedly to shed excess fats and flaccidity.

But these enormous physical benefits are just a side effect of this powerful practice. What yoga does is harmonize the mind with the body and these results in real quantum benefits.

It is now an open secret that the will of the mind has enabled people to achieve extraordinary physical feats, which proves beyond doubt the mind and body connection.

In fact yoga = meditation, because both work together in achieving the common goal of unity of mind, body and spirit which can lead to an experience of eternal bliss that you can only feel through yoga.

The meditative practices through yoga help in achieving an emotional balance through detachment.

This in turn creates a extraordinary calmness and a positive outlook, which also has tremendous benefits on the physical health of the body.

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The Golden Pyramid of FAT LOSS

Unveiling the Golden Pyramid of FAT LOSS!

Are you ready to transform your fitness journey? Say hello to the ultimate guide that will take your fat loss game to the next level! Let’s break down the pyramid, step by step, from its solid foundation to its shining pinnacle:

Eat Right

Calorie Deficit: Lay the groundwork for success by mastering the art of calorie control. It all begins here. Create a sustainable calorie deficit to fuel your body’s fat-burning engines.

Remember, it’s all about balance and consistency!

Focus on a healthy diet rather than the sheer number of calories you’re consuming.

Protein Power: As you ascend the pyramid, prioritize protein intake. This magical macronutrient not only fuels your muscles but also helps you feel fuller, longer. Aim for lean sources like chicken, fish, and plant-based options like whole grains, fruits, vegetables, legumes, nuts and seeds to support your body’s transformation.

Lifting Weights:

Strengthening your body is a key to reshaping it! Embrace the power of resistance training to build lean muscle mass. More muscles mean a higher resting metabolism, torching those calories even when you’re not working out. Get ready to sculpt your dream physique!

Exercise: Aim for at least 150 minutes of moderate to intense activity per week. For many adults, that’s walking. If you can’t go outside, try walking-style exercises in your living room. That might mean marching in place, stepping side to side, or doing dance moves using music to speed up or slow down your pace.

Many of my clients feel it’s useful and healthful.

Sweet Dreams, Sweet Results:

Scaling higher, we reach the realm of quality sleep. Remember, your body transforms while you dream.

The pathways of the brain that regulate weight interact with the patyways that regulate sleep. So try to get sustained sleep that’s regular and consistent.

Prioritize 7-9 hours of restful sleep to regulate hormones, reduce cravings, and supercharge recovery.

Cardio Boost:

Reaching the pinnacle, it’s time for that heart-pounding cardio! Engage in cardiovascular activities that you love – whether it’s running, dancing, or cycling. Cardio helps burn those extra calories and supports heart health. See above if cardio running and cycling is too difficult for you.

Each level of the Golden Pyramid of FAT LOSS contributes to your success.

Remember, consistency and dedication are your companions on this path.

So, lace up those sneakers, grab that protein-packed snack, and let’s conquer those fitness goals, one step at a time!

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Greater Weight Loss: Move

Move for greater weight loss, as activity is very important in the process of losing weight as you can burn more calories than relying on dietary means alone. Fat is burned from the body when cells oxidize to release energy in the form of exercise or movement. When the exercise is done slowly to moderately then the majority of energy is taken from the fat stores.

The loss of fat comes from fat cells all over the body, not from one or more specific area’s so spot reduction of a certain area is not possible. The main priority of this article is to show you the quickest and safest way to lose fat from the body.

The key to effective aerobic training that burns off the maximum amount of fat is long-term consistency not intensity. It doesn’t matter if you run a mile, jog a mile or walk a mile you will burn exactly the same amount of calories.

Walk for Greater Weight Loss

The best exercise by far for the purpose of fat-loss is fast walking either indoors on the treadmill or outdoors. What many don’t know is that walking produces a greater percentage of fat loss as opposed to jogging or running. Other aerobic activities are the treadmill, bike, climber or any other training gear found in or out of the gym.

Walk or exercise until you are mildly puffing and hold that rate until the allotted time. If your aerobic activities leave you panting or breathless, your going too hard, your energy is coming from your carbohydrate reserves and not from your fat stores. Try fast walking for one hour a day every day of the week if you are able.

Here are some of the benefits of Fast Walking.

Easy to Perform
Most Conventional
All Natural Body Movement
Doesn’t Cause Injuries
Can Be Done Anywhere
The Best Minimal Effort Exercise for Fat Loss

Research shows that regular, brisk walking is one of the best exercises we can do for overall fitness. It suits people of all ages and fitness levels, it’s easy to get started and there’s no complicated technique to learn or equipment to buy.

Walking is an excellent way to get fit because it uses nearly all the muscles and, as you have to carry your body weight, you can get a good workout from it.

It’s also safer on the joints and the back than most other forms of exercise because you’re not jumping up and down, so the impact is low.

Studies have shown that taking a daily 20-minute walk can reduce the risk of heart attack as much as 50%, it also reduces high blood pressure and helps to burn fat to keep weight under control.

Walking and other weight bearing exercises (Strength training) helps to increase bone mass, which protects against osteoporosis and bone fractures.

How long and how often?

In the first two weeks, go for a 20-minute walk every other day and then increase this to 40 minutes. At first try to do five 20-minute walks per week totalling 100 minutes a week. Once you get used to the regular exercise, increase this to 50 minutes for five times a week.

You can then gradually increase this as you see fit, if you want to walk every day for 40 minutes or even an hour so be it. Remember the more you walk the more fat that will be burned off. The best pace for fitness training will make you slightly breathless, but you should still be comfortable and be able to carry on a conversation.

As you get fitter, you’ll want to stretch a little harder to keep your heart rate up. Try lengthening your strides, increasing your pace. Keep your shoulders back, your chest lifted and your tummy pulled in when you walk, hold your head up for open, easy breathing.

Practical Tips

If you’re feeling stressed, try counting your steps repeatedly from one to ten as you walk, this helps some people achieve a meditative effect and can be a great tension reliever when practiced over a full 40 minutes.
Time yourself, measure the distance or increase the gradient to make the workout more challenging. Drink plenty of fluids during and after your walk.
Make safety your first consideration. Don’t walk after dark except in well-lit, busy places. Start the walk slowly, and then gradually increase the pace.

In all other activities try to move, move, move for greater weight loss. Try parking the car further away from your destination so you can walk the extra distance, hide all your remote controls so you have to get up and change the channels manually. These all help burn those extra calories and body fat from your frame.

If you want to lose weight and feel better, without starving – see our Fat Loss Course!

Our Ultimate Fat Loss Course is divided into 4 comprehensive modules, and designed to be user-friendly, providing you with easy-to-follow instructions and practical tips to help you implement strategies into your daily routine.

Here’s what you’ll get when you join our Fat Loss Course:

In-depth Fat Loss Education in 4 Comprehensive Modules
Personalized Nutrition Guidance
Result-Driven Exercise Techniques
Powerful Mindset Strategies
Community and Support

The Ultimate Fat Loss Course – Take A Look Here

You may want to read this one:

Weight Loss – How to Monitor Your Progress

What happens when you skip a workout?

What happens when you skip a workout or two? Ever wonder what happens?

I have a good news-bad news answer for you …

First of all, missing a couple of scheduled workouts isn’t a huge deal… at least not physically.

The problem is that it can get you into a cycle that can turn INTO a very big deal.

(And I’m not talking about planned rest days here – those are an important part of the process.)

I’m talking about the workouts you miss because your schedule gets crazy or you just aren’t in the mood.

When you miss THOSE workouts, it gets easier and easier to skip future workouts, until you fall off the bandwagon altogether.

What happens when you skip a workout:

Within the first week, you lose endurance, and your heart rate may be higher when you’re active. You might find yourself huffing and puffing when you do your next cardio workout, and it’ll take a few workouts to get your cardio fitness back.
Within the first couple weeks, you start to lose strength and your muscles start to shrink in size, which can lead to weight gain.
During the next few months, you can lose even MORE cardio endurance and strength — and you will notice your energy level dropping, too, which can lead to being even less active.
Over the long run, this can set you up for all the ailments and diseases that are linked with low activity levels including heart disease, type 2 diabetes, several types of cancer, and obesity.
Plus it can affect your mood, your sleep, your mobility, and so much more!

So, what do you do instead of skipping workouts?

1) If you legit can’t squeeze in your workout because something important came up, do some intentional movement anyway.

Go for a walk, crank out some squats and push-ups, have a dance party in the kitchen, flow through some sun salutations… basically get in some intentional movement, even if it’s just for 5-10 minutes.

2) If you don’t feel well, listen to your body and take the rest you need.

3) But on days you don’t “feel like it” — keep the promises you make to yourself. These are the days you probably need it the most. Just show up and go for a few minutes.

Move yourself to get motivated — because the motivation doesn’t always show up first.

This will reinforce your commitment to yourself and your goals, and it’ll help you build more self-confidence and bulletproof habits.

It’ll also protect you from that awful feeling that you’re back to square one when you start working out again.

What happens when you skip a workout? – now you know.

– but feel you need motivation, inspiration and know-how – but you think perhaps a personal trainer and a dietitian will be too expensive?

Then our NSH FIT membership can help you!

As a member of NSH FIT, you get access to

Numerous Fitness Challenges with exercise programs
Mini courses that cover everything you need to know regarding diet, exercise, mindset and lifestyle
Exercise Library explaining 1,000s of exercises and stretches
A Recipe Vault with over 350 healthy, protein-rich and low-carb recipes,
Workout programs with explanatory videos – suitable for both beginners and pros!
A number of lifestyle courses such as Master Your Stress, Sleep Mastery Class, Ultimate Fat Loss Program, The Habit Blueprint and our popular lifestyle and nutrition course that teaches you everything to succeed in lasting weight loss.
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Reference:

Lack of Physical Activity (cdc.gov)

If You Don’t Use It, Will You Lose It? (acefitness.org)

Jumping Back on the Fitness Bandwagon (acefitness.org)

How to reset your metabolism

How to reset your metabolism – the 5 pillars to focus on when it comes to naturally rebooting your metabolism:

Item 1: Exercising, including using weights and doing higher-intensity workouts — at least twice a week.

Item 2: Eating a balanced, low-sugar, whole-foods-based diet that includes protein at every meal — and also eating at regular times throughout the day.

Item 3: Sleeping 7-8 hours every night.

Item 4: Being more active in general. Not only does this burn more calories, it also “primes” your body to release more fat-burning enzymes.

Item 5: Have an outlet for your stress — whether it’s meditation, exercise, hobbies, or talking it out with a friend. Find what works for you, and do it regularly, not just when you’re stressed.

Those 5 actions will give you the most traction on naturally resetting your metabolism.

THEN… after you get habits squared away, you can start to add a few “extras” that can give you a gentle boost:

Booster 1: Be dilligent and make sure you drink at least 8-10 glasses of water a day.

Booster 2: Add spicy foods to your weekly rotation.

Booster 3: Drink a moderate amount (1-2 cups) of unsweetened coffee or green/oolong tea a day

Booster 4: Get your vitamin D levels checked because low levels are linked with less energy and a slower metabolism.

If you want to go even deeper on this topic, make sure you grab a free copy of our latest ebook, Master Your Metabolism.

You can get it right now at the link below.

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You might like this one, too: 7 Ways to Sabotage Your Metabolism

REFERENCES:

www.healthline.com/nutrition/10-ways-to-boost-metabolism
www.healthline.com/health/how-to-reset-metabolism

Is Plant-Based Eating Healthy?

It’s a debate as old as veganism itself: is plant-based eating healthy?

Some argue that vegan diets lack essential nutrients, while others point to the health benefits of cutting out animal products.

So what’s the truth? There’s no simple answer, as veganism is a lifestyle rather than a diet.

In this article, we’ll give you our take on the matter and discuss some crucial points to consider, in case you’re someone who’s considering the vegan approach.

Let’s learn!

What Is Plant-Based Eating?

So what does plant-based eating actually entail? To put it simply, plant-based eating is a diet that focuses on consuming whole, unprocessed plants.

This includes fruits, vegetables, whole grains, legumes, nuts, and seeds.

Now, you might be thinking “wait a second, doesn’t that just mean veganism?”

Well, not necessarily.

While veganism is a type of plant-based diet (one that excludes all animal products), there are many other plant-based diets out there that allow for some (though little) animal products.

For example, pescatarians eat fish and seafood in addition to plants, while flexitarians (flexible vegetarians) occasionally include meat and dairy in their otherwise plant-heavy diets.

Certainly, though, the plant-based lifestyle has its pros and cons, so let’s have a look at those.

Pros

There’s been a recent surge of interest in plant-based diets and for good reason.

With all of the delicious options now available, it’s easy to see why more and more people are making the switch.

However, there’s one key advantage that often gets overlooked: the ability to choose whether or not to consume animal products.

For some people, this is simply a matter of preference.

They may prefer the taste of plant-based foods, or they may want to reduce their impact on the environment.

Others may have ethical concerns about consuming animal products.

Whatever the reason, the plant-based diet provides a unique level of flexibility that is the plant-based equivalent of your normal “Flexible dieting” approach.

Dr. Christine Kirlew, a renowned food scientist and nutrition expert, explains plant-based eating quite simply:

“With a plant-based diet, it’s up to you whether or not to consume animal products, and the balance is mostly in favor of foods that come from plant sources.”

Cons

It’s no secret that protein is an essential nutrient for human health. It plays a role in everything from muscle growth to immune function, and it can be found in a variety of food groups.

However, not all protein is created equal.

Animal foods, such as meat, milk, and eggs, tend to have the highest quality protein, while plant-based foods generally have lower levels of this important nutrient.

This is one of the biggest disadvantages of plant-based diets.

Not only do they limit the amount of animal protein that people can consume, but they also don’t provide the same quality of protein that animal foods do.

As a result, people who follow a plant-based diet may need to supplement their diet with other sources of protein, such as soy or whey powder.

What Is “Healthy Eating,” Even?

What is healthy eating? Some might say it’s about loading up on kale and quinoa, while others might argue that it’s all about balance.

But the truth is, healthy eating is about providing the body with the essential nutrients that it can’t produce on its own, from quality sources.

This means eating a variety of nutrient-rich foods, including fruits, vegetables, whole grains, lean proteins, and healthy fats.

It also means choosing foods that are minimally processed and free from harmful additives.

By following these simple guidelines, you can make sure that your body is getting the nutrients it needs to function at its best.

Is the plant-based diet the most optimal way to do this? Well, likely not. But if in your experience it’s an approach that seems easy and you can stick to it in the long term, then go for it!

And again, if that is the case, make sure to include a variety of different plant foods, because variety is key with this approach to nutrition!

Final Thoughts

So, what do you think? Are plant-based diets healthy?

There’s a lot of information out there and it can be hard to know who or what to believe.

But one thing is for sure – we all need to find the approach we can stick to in the long term.

This is what truly yields good results, both for our fitness, health, and overall quality of life.

What’s your favorite plant-based dish? Comment below!