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Nutrition "One Size Does NOT Fit All"

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"One Size Does NOT Fit All"


I am sure that anyone reading this has tried a fad diet at some point or has fallen victim to purchasing a supplement that is supposed to change your entire bodies composition.  Maybe you tried a plan that a friend or family member had success with but cant figure out why it did not work for you.  Well, the first step to finding the proper nutrition plan is understanding that: what works for others may not work for you. 

So lets break down a few key points in proper nutrition.  Whether you are looking for optimal fat loss, muscle gain, or maximum performance; there are a few things that do not change.  First off; Macro Nutrients.  There are 3 Macro Nutrients; Protein, Carbohydrates, and Fats.  Now, here is where people get way off track; Regardless of your goal, everyone needs all 3 of these macro nutrients.  YES, EVERYONE NEEDS CARBS and FATS.  The key is; getting the right macro nutrients at the right time of day!  Next are Micro Nutrients; these are what provides the body with adequate vitamins, minerals, and antioxidants.  Would you put bad gasoline in a high end sports car???  Probably not, so if you want your body to perform at its peak performance; then we want to put good quality fuel into your body!

Now lets talk about timing.  The metabolism acts like a flame; this flame starts to fade at about the 3 hour time frame.  What this means is; if we are not adding fuel to the flame then that flame will die out.  This means that you need to consume the proper macro and micro nutrients every 3 hours.  YES that means, eat every 3 hours.  If you go to bed at 11pm and wake up at 6am; this means that your metabolism has received 0 fuel in 7 hours which is why it is crucial to eat as soon as you wake up and then roughly every 3 hours throughout the day.   

Water intake: Water is the best fat burner and muscle builder in the world and its a lot cheaper then paying for all of those quick fix supplements that you read about on social media.  I recommend that everyone consume 1 gallon of water per day.  Not only does water help tremendously with fat burning and muscle growth; but it also benefits with digestion, joint pain, muscle soreness, and skin health.  Lose the soda and chug water!!!

Now, back to my opening statement: How do I know what will work for me??  Well, I highly recommend hiring a QUALIFIED professional to design a personalized nutrition plan for you.  We do offer Customized Nutritional Coaching at 123 Total Fitness however; if you are thinking "I don't know that I am ready to jump head first into a personalized plan just yet" If this is the case, then start incorporating the items listed above.  The few tips above will make a substantial difference.

If you have any questions; please feel free to reach out to us at 123 Total Fitness.


Rob Bolz

Founder & CEO

123 Total Fitness




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