DM “CHALLENGE” To @ ColossusFit To join our summer shred challenge 🔥

Summary of episode: In today's episode I am going to show you how to break through plateaus and see the progress you've always dreamed of.

Listed points:

1. Your aren’t training hard enough - new meta-analysis on lifters self-selecting loads for their training. The conclusion shows that most lifters tend to be very conservative in their weight selections, which leads to sets with several reps in the tank. This suggest that for strength and hypertrophy purposes, the way most people train is leaving a lot of gains on the table:
2. Your program sucks / switching movements too much, no progression, no volume contorl/ too many useless movements/ horible splits
3. Neglecting quality sleep
4. Hydration. Being chronically dehydrated is also bad for performance and general health. Make sure you’re drinking enough liquids throughout the day.
5. Poor nutrition - either A) Not eating enough protein, hitting macros or just eating garbage / binging with foods that break you down instead of building you up
6. Stress. Chronically high stress levels can have numerous negative health effects, including affecting your performance in the gym and general energy levels. Try to reduce stress if at all possible.
7. Not pushing yourself to your full potential - always be growing, build on your goals etc.
8. You’re not consistent

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

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➢ Learn more & apply for the challenge- https://summershred.ca/ 🔥
➢ Follow us on Instagram- https://www.instagram.com/colossusfit/
➢ Greg Plitt motivation video- https://youtu.be/oPpMSxq4VCA?si=ThOfTrzqLIbFmCD9

Welcome to Motivation Monday, where every Monday we answer all of your questions and have some real talks about life & fitness & get you fired up for the week! In this episode we talk about running & weight training, how to get toned and learn your total calorie intake

(0:00) - Summer shred challenge
(1:20) - Intro
(2:10) - Kyle quote: “Bet on yourself. If you bet on yourself you’ll never lose.” – Greg Plitt
(4:30) - Josh quote: Everyone is jealous of what you’ve got, no one is jealous of how you got it.” — Jimmy Carr
(8:55) - What has us excited or intrigued
(11:15) - Where we’re at in our journey?
(13:45) - Client shoutout: Nick White
(15:40) - Question 1- I’m training for a 5k and I want to run at a decent pace (I’m not a runner) but I also have strength and aesthetic goals. How can I best manage strength training and running?
(21:45) - Question 2- How many calories should I be eating a day/ what is the best way to navigate this?
(27:35) - Question 3- How can I get more toned? In particular I want to have less arm fat and really see those tone up.

Thanks for listening! We genuinely appreciate every single one of you listening.

➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

Support the Show.

Check out our website to learn more and apply- www.colossusfitness.com

What is metabolism?

• How fast your body's "engine" runs on average, over time, determines how many calories you burn. If your metabolism is "high" (or fast), you will burn more calories at rest and during activity. A high metabolism means you'll need to take in more calories to maintain your weight.

1. Allow yourself to go through different phases of the journey. Cutting, maintenance, bulking

2- Focus on Building high quality muscle

• Muscle burns more calories at rest than fat does, so incorporating strength training into your exercise routine can help increase your metabolism. Include exercises like weight lifting, bodyweight exercises, or resistance band workouts.

3- Stay Active

• Incorporate physical activity into your daily routine by taking the stairs instead of the elevator, walking or biking instead of driving short distances, and finding ways to move throughout the day.

4- Increase Protein intake

• Protein requires more energy to digest compared to carbs or fat, so including protein-rich foods like lean meats, fish, eggs, dairy, legumes, and nuts in your diet can help boost your metabolism.

5- Stay Hydrated-

• Drinking enough water is essential for a healthy metabolism. Even mild dehydration can slow down your metabolism, so make sure to drink plenty of water throughout the day.

6- Get Enough Sleep:

• Lack of sleep can disrupt your metabolism and lead to weight gain. Aim for 7-9 hours of quality sleep per night to support a healthy metabolism.

7- Manage Stress:
Chronic stress can lead to hormonal imbalances that can slow down your metabolism. Practice stress-reducing techniques such as meditation, deep breathing exercises, yoga, or spending time in nature.

Remember that individual metabolism can vary based on factors like age, genetics, and body composition. It's essential to focus on overall health and well-being rather than solely on boosting metabolism for weight loss.

Thanks for listening! We genuinely appreciate every single one of you listening.
➢Follow us on instagram @colossusfit
➢Apply to get your Polished Physique: https://colossusfitness.com/

Support the Show.