Category: blog

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Know Your Protein Powders

🔹It can be difficult targeting the appropriate amount of protein for your physique goals. This is where supplementation comes in. 

🔹I’m not a big advocate for buying protein powder. It’s  better to get protein from a natural food source, yet I do advise people to consume protein as a last result, if they are having a hard time reaching their macros.

🔹There are several forms of protein powders, but my main focus today will be on the types of whey and casein. Whey is fast digestive and casein is slow digestive, and they both benefit for different purposes.

🔸Concentrate: This protein has gone through the least amount of processing but the downfall is that it contains lactose and fat. This protein is calorically dense so it’s best to consume while bulking and not so much while cutting.

🔸Isolate: A high percentage of the calories comes from protein. The good thing about this supplement is that 90% of the lactose and fat are almost completely removed. So you can get 30 grams of protein for 120 to 130 calories, which is good if you’re focusing on being in a caloric deficit.

🔸Hydrolyzed: This whey protein has been  moderately hydrolyzed, which means that it has been broken down so your body can absorb it more efficiently. This supplement is often used for medical protein and baby formula. It tends to be expensive because of all the processing it goes through.

🔸Casein: Casein does not optimize on protein synthesis as much, and digest much slower than whey. Because of its slow action, casein is best taken before you go to sleep. 

🔹The most important thing to consider while picking protein is the quality of the brand and the protein to calorie ratio. If you have any questions feel free to message me.

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Building Strong Core Strength

🔹 A strong core can benefit you in various ways, such as preventing injuries, reducing back pain, and stimulating proper posture.

🔹 While working out on the core, people often target the rectus abdominis (the six pack) yet  leave out the internal and external obliques ( side abs), and the transverse abdominis (underneath the side ab). 

🔹 Building a strong core requires more exercises than just crunches.Not to mention, the abdominals have limited and specific movements that consist of different muscles that run through the entire length of the torso. Here are a few core workouts to add to your regimen. 

🔹 Planks are one of the best exercises for working the core and burning calories. Doing a plank hold will engage  multiple muscles at once, while benefiting the core strength of your body.

🔹 Decline crunches are great for eliminating the tendency to use momentum to complete the movement. Increase the decline angle over time in order to progressively overload.

🔹 The Russian Side Twist targets your obliques. Try adding a dumbbell or medicine ball increases to make this workout more challenging.

🔹 Hanging knee raises with a twist can help build muscular stability in the upper back and shoulders. This workout can increase both muscular size and strength.

🔹 Cable Crunches enables you to  increase resistance, allowing you to train to failure using heavier weights. 

🔹 Cable Side Bend  targets the obliques and improves stability in the lower back. 

🔹 If you have any questions regarding fitness or nutrition, sign up for my mailing list http://eepurl.com/hiB9X5

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Build Massive Shoulders

🔹 The shoulders are one of my favorite body parts to workout on because it helps create an aesthetic physique.

🔹 Here is a simple breakdown of compound and isolated exercises for each delt .

🔹 Shoulder presses in the form of the Arnold press and overhead press target the entire shoulder, mostly the front and side delts. I recommend these exercises at the beginning of your workout.

🔹 After you can proceed to target each individual delt to correct any imbalances or areas where you want to achieve more gains.

🔹 Don’t forget your Rear Delts! This muscle is often ignored since they cant be seen in the mirror.

🔹 Neglecting your rear delts will cause you to end up with “rounded shoulders,” imagine a lump pointed forward. This appearance is due to the lack of rear delts which results in the image of an awkward lump.

🔹 You definitely don’t want that. So be sure to always include your rear delts so you can develop those 3D Boulder Shoulders!