TOP TIPS TO SPEED UP YOUR METABOLISM | basal metabolic rate explained

[@JustinaErcole]

The first 1,000 people to use the link will get a 1 month free trial of Skillshare: skl.sh/justinaercole06221

[@BrawnyKingFitness]

Sleep is probably the most neglected factor in the fitness industry and in general. People never forget to charge their phones but ignore their own bodies.

[@JustinaErcole]

100%! And it's because it's really hard to sell it to people IMO. It's not sexy. It doesn't align with the "hustle" mentality. But it truly is the key to long lasting health.

[@mathilduh77]

in summary, getting enough sleep, strength training & getting adequate protein. thanks ma'am for always educating us!

[@JustinaErcole]

100%!

[@LexesOHara]

Getting quality sleep REALLY does the trick!! Its so easy to get off track with sleep with distractions, anxiety, work, etc, but prioritizing it can really make the difference in metabolism and overall quality of life.

[@JustinaErcole]

Absolutely!

[@rudolphpieters7918]

Question I am 50. How do I get back to sleep after going to restroom? It was not a problem until summer 2021. Very seldom an I able to go back to sleep after I go to use the restroom. "Peeing" interrupts my sleep every night.sometimes I am able, but most times, I am not.

[@BellaLouisaatje]

I have prioritized sleep since I was young because I just can't function if I'm tired. I always go to sleep on time.. I will count ahead to be sure to get 8 hours of sleep. I also work irregular shifts.. so sleep is the most important to me.

[@JustinaErcole]

That's great Bella!

[@relaxing_music]

I love your videos. Tons of useful information🙂

[@JustinaErcole]

Thank you!

[@Zoe-bx5xt]

Love the video! your natural hair actually looks like it might from a nice wave with the right handling 😍

[@JustinaErcole]

With how much I sweat and toss my hair up to lead workouts, I definitely don't have the patience for that lol

[@mcusac2]

That's me!!!! Sleep is definitely neglected in my routine which is so sad because I really love it lol.

[@JustinaErcole]

Ugh same

[@sameeianaz1223]

Clicked and liked already because I know this lady must have something important to say ❤ can you do a video on how one can strengthen muscle if he doesn't have access to weights. I am a student and right now I don't have enough weight options 🙃

[@JustinaErcole]

I have a few videos that talk about increasing exercise intensity, but I would say you’ll need to increase your reps/sets and play with the tempo. But also don’t be afraid to get creative! Grab a backpack and load it with books for deadlifts. Do a goblet squat with a gallon of laundry detergent. Don’t let your limitations hold you back :)

[@chantaldobson713]

Sleep is definitely something that I struggle with. Trust me, I want to sleep. But I can't even go to bed earlier in an evening because our neighbours are so loud. And even if I get to bed earlier, they often argue in the middle of the night. It is awful and it definitely effects any efforts on my part. It is a proper uphill struggle and I hate it 😕

[@JustinaErcole]

Oof that’s rough!

[@MrsRight1122]

Nice video. Love your realness

[@JustinaErcole]

I appreciate that!

[@kasey33]

Great content as usual Justine! I’d like to see a video about hormones and weight gain and building and maintaining muscle after 40. Interested in what your thoughts are. 😊

[@JustinaErcole]

Thank you for watching!

[@twinsNtails]

My kids pre-sleep routine is also my pre-sleep routine! Sometimes I fall asleep before them🤪🤪😴😴

[@JustinaErcole]

Love that!

[@ascha730]

I think you have wavy/curly hair. You should look into the cg method

[@JustinaErcole]

It’s actually straight! It gets a little wavy if I sleep with it up in a bun :)

[@ascha730]

@@JustinaErcole I think now the definition of wavy/curly has become anything that isn't stick straight hahaha and from the way your hair looks before it's straightened, it looks like it could be wavy. Do look into it if you're interested hahah

[@Wolfetan13]

I've been doing heavier lifting for the last 3 months and walking 10,000 steps a day and have gained weight and can't fit into my clothes and have the same eating habits as before. Why, help?!

[@hamsteroncoffee]

Ohhhh, my! I am the hungriest, grumpiest gremlin when I am sleep deprived 😅. All I want to eat is the most sugary stuff I see / have around 🤦‍♀️

[@JustinaErcole]

Same!

[@sim771]

I need the opposite version of this video! Im trying to eat in a surplus to gain muscle but struggle to eat enough and have a super fast mentabolism. Good problem to have i guess... 😅 okay to the video watching!

[@JustinaErcole]

If you're having a lot of trouble figuring it out, it may be worth working with an RD or certified nutrition coach!

[@sim771]

@@JustinaErcole thanks for the tip, I'll look into it!

[@kindkendracreates]

I have to check out these core-ography vids. You had me at “Get Low”. 🤣

[@JustinaErcole]

It’s a fun one!

[@almadjurovic8279]

Any sleep tip for people who work night shifts?

[@Oscarnodwannabe]

Yeah, my refrigerator is broken in my apt (it freezes everything)and you don't realize how much it's needed when eating a well balanced high protein diet. I still keep myself accountable even though I mainly eat pantry items.

[@JustinaErcole]

That's great!

[@nmorris3471]

Is Matt your friend that ran the Boston Marathon?

[@JustinaErcole]

Yes!

[@estherc3576]

kettlebell workout...how to begin ? Best exercises for strength training.

[@JustinaErcole]

I have an entire video dedicated to information about kettlebells! And a lot of videos on my favorite exercises for strength :)

[@Laf631]

Great video! I do have a question I've been thinking about recently: what is meant when trainers say "this is a great functional move"? I feel like fitness people say it a lot, and oftentimes on moves that move my body in a way that it literally only moves during exercise. (IDK, I've yet to encounter a real world situation where a burpee was the necessary response.)

[@JustinaErcole]

That's going to depend on the trainer, since functional means something different to everyone. Joel Seedman has a very different method than Mike Boyle, but they're both considered "functional trainers." Personally, I think functional just means with purpose. So if it's an exercise you can argue helps to train you better for your goal, it's functional.

[@Laf631]

@@JustinaErcole Thanks Justina!

[@melahrens99]

Is having a protein drink a good substitute for a food protein?

[@JustinaErcole]

Sometimes? Sure! All the time? I say no. Supplements are meant to be supplemental and the end goal would be to get as much of our caloric intake from "whole foods" as possible.

[@melahrens99]

@@JustinaErcole ok. Thanks. I need to delve into what’s good protein and how much I need. I don’t think I’m getting enough. Got me some research to do!!!

[@wandakinasih]

if you don't mind, can you please put link to your videos you mentioned in the video? it'd be good to check it out :D

[@JustinaErcole]

Is there a specific video you’re looking for? In the future, if you simply search my name and the video you’re looking for it will come up.

[@wandakinasih]

@@JustinaErcole yeah, you mentioned about core-ography videos. Found it :)

[@enelrahcreivaj]

Same... when I sleep seven hours or closer to seven (siiiiiixxx???) I'm good with that. :)

[@ryandeffley7652]

The obvious ones are lifting weights and eating more. But getting enough sun and quality sleep also help a lot. The most important though is not overtraining! What crashes your metabolism faster than anything else is cutting cals too low combined with too high of exercise frequency. Your body will slow its BMR to preserve energy. You're better off lifting heavy full body 3x per week with moderate volume of 12-15 sets per workout and a bit of HIIT after for official cardio. Then just walking regularly day to day to keep stress low and raise TDEE. Doing this will allow you to eat more and recover faster. 👍

[@JustinaErcole]

Excellent insight!

[@rtdonin]

I take issue with only one thing. You mentioned bulky vs lean muscle, isn't muscle just muscle?

[@JustinaErcole]

Yep. And you can describe it in any way you see fit!

[@trishmama36]

Hi there , Iam 36 a mom of 3 I've had 3 c sections and have degenerated disc disease.. I've been trying to do different workout routines which I've seen good results and working on my food intake.. just having issues doin high knees or certain exercise without my back popin or clicking 🫤🫤just wondering if u have advice for exercises to strengthen the lower back and tips for fat loss .. I have mainly the hanging belly that I hate😔😒😒

[@JustinaErcole]

Hey! I have a ton of videos about fat loss, so if you search for those let me know if you have any other questions. In terms of strengthening your lower back, deadlifts and squats are absolutely great for that!