▪️The majority of diets involve lowering your calorie intake to create a calorie deficit, meaning that you’re consuming less calories than you’re burning.
▪️Over a period of time, your body will start to adapt, which will slow down your metabolism in an effort to conserve energy.
▪️This can become a problem once you’re ready to start back to having a normal diet but want to maintain your weight — or when you hit a weight loss plateau and are unable to further decrease your calories.
▪️Reverse dieting normally involves increasing calorie intake by 50 to 100 calories per week above your baseline levels, which is the number of calories you have to consume to maintain your weight.
▪️This phase lasts between 4 to 10 weeks, or until you reach your goal, pre-diet intake.
▪️️Because protein intake is typically calculated for body weight rather than calorie consumption, your protein intake should remain the same throughout the reverse phase.
▪️Increasing your calories can boost metabolism and enhance fat burn through non-exercise activity thermogenesis (NEAT), which includes everyday actions such as walking, talking, and even fidgeting.
▪️Reverse dieting can also stabilize your hormones, like leptin, which regulates your appetite and body weight.
▪️Here’s an idea of what your potatoes can cost you in calories. It’s imperative to understand the energy density of the food you eat. Not all food is created equal no matter how similar it may look on your plate.
▪️Potatoes for instance, vary in calories based on their type and also by the way they are prepared.
▪️Here’s a few reasons how food appearing similar can vary:
-Cooking methods
-Types and brands
-Additives like butter, milk and oil.
▪️Be conscious of the amount of calories and the preparation method of the food that you are eating. Especially if you’re looking to shed some extra fat.
▪️Ultimately, in order to lower your body fat percentage, you need to be in a calorie deficit. When you are focusing on calorie awareness while choosing potatoes; aim for the lower caloric option such as steamed potato or the variation without any cooking additives.
▪️Where you are consuming a higher calorie and higher fat potato like chips; you should make sure that your other food choices throughout the day compensate for this by being high protein, high fiber and nutrient dense.
▪️Patience is overvalued; especially within the weight room and particularly when it involves those focused on a specific outcome:
▪️Sure it takes time to build muscles, but if you’re trying to build muscle and aren’t seeing obvious size increases from month to month, it’s a sign that your approach is off.
▪️And a workout may be a terrible thing to waste. Plus, if you’re seeing progress, there’s no reason you can’t see more.
▪️How do you rev up your results? Here are 5 ways.
1. Increase Your Training Volume
▪️Training volume—your number of reps multiplied by your number of sets—is a primary determiner of hypertrophy (aka the way to grow muscle). And to extend volume, you’ll really need to lower the weight than you would expect.
2. Focus On The Eccentric Phase
▪️When weight training, you’ve got a concentric (hard) and eccentric (easy) phase. For example , as you lower into a squat, you’re performing an eccentric movement. Once you return to standing, that’s concentric. And, according to research published within the ecu Journal of Applied Physiology, eccentric work is much better at activating muscle growth.
3. Decrease Rest Intervals
▪️When lifting for hypertrophy, rest periods of 30 to 90 seconds encourage a fast release in muscle-building hormones (including testosterone and human growth hormone) while also ensuring that you truly fatigue your muscles.
4. To Grow Your Muscle, Eat More Protein
▪️Weight training breaks down your muscles. Protein rebuilds them. The more intense your workouts, the more important it is to consume protein to solidify recovery.
5. Focus On Being In A Calorie Surplus
▪️This can be hard to get used to , especially for those who are used to counting calories within the hopes to burn fat. But to most efficiently build muscle mass quickly (that means weight gained, not lost), you have to consume more calories than you burn every day.
▪️That’s because, when your body senses that you are in a calorie deficit which means that you’re consuming fewer calories than you’re burning each day—it lowers your body’s ability to create new muscle. After all, if your body thinks food is on low supply, getting swole isn’t going to be its main priority.
▪️Consume roughly between 250 to 500 extra calories per day to make sure that any weight gained is from muscle. A 2014 Pennington Biomedical research facility concluded from a study of people that ate a high-calorie diet rich in protein stored about 45 percent of these calories as muscle, while people following a low-protein diet with an equivalent number of calories stored 95 percent of these calories as fat.
▪️In order for fat to burn, the adrenal hormones (also known as adrenaline and noradrenaline) will attach themselves to the fat cell receptors which causes them to open so that the fat can be used for energy.
▪️There are two types of receptors inside the fat cells. One is called alpha and the other is called beta.
▪️It’s the beta receptors that are more active and they are the ones that respond to the adrenal hormones.
▪️In order for your body to lose fat, the adrenal hormones need to turn on and attach themselves to the beta receptors inside the fat cells so the body can use the fat as energy.
▪️It’s known in the fitness industry that regular and consistent exercise can help mitigate the negative effects of everyday stress.
▪️Going to the gym regularly can make the brain more resilient to stress and reduce some of the risk factors between stress and cardiovascular disease, according to scientific research.
▪️However, stress can overwhelm your system and also take a toll on your workouts. If you’ve ever tried to do a light workout during a particularly stressful week at work or school and felt weak, sick, or just flat-out terrible, then it’s not that you’ve suddenly lost all your strength.
▪️Everyday stress can limit your perceived strength at the gym, and limit how well your muscles recover after a workout
▪️Eggs are a great source of high-quality protein.
▪️In comparison to all whole foods, eggs contain the highest protein digestibility-corrected amino acid score (PDCAAS)
▪️The PDCAAS is a score that measures a protein’s quality and digestibility.
▪️Eggs also helps you stay full longer by decreasing your appetite.
▪️Even though the protein quality is excellent, you could experience less fullness because egg protein powders are usually made from egg whites rather than whole eggs.
▪️Eggs are a complete protein source, in other words they have all nine essential amino acids that your body can’t make itself.
▪️Egg protein is ranked second to whey protein as the highest source of leucine, which is the BCAA that is the biggest portion of muscle health.
▪️The only negative aspect is that egg-white protein hasn’t been studied as much as whey or casein.
▪️Egg white protein is definitely a good option for people that have dairy allergies who prefer a supplement based on animal protein.
▪️Drinking a 1/2 liter of water per hour during your training session is enough to prevent dehydration.
▪️One liter of water is around 33 fluid ounces, so half would be 16.5 fl oz, or the size of a medium water bottle. A quick sip of water is normally about an ounce, give-or-take a little, so consuming between 16-33 fl oz during exercise shouldn’t be too difficult if you’re constantly taking a swig between each set.
▪️Even if you’re not thirsty, it’s a good rule of thumb to head for the water fountain or drink a quick gulp from your bottle between sets. Work smarter, less harder is what I always say.
▪️There was a study that states that consuming 500mL (16.9 fl oz) about 2-hours before exercise is a good place to start. A good routine to start is to simply start sipping on water at least two hours before your workout if you haven’t already been drinking water all day.
▪️If you start to get light-headed or nauseous during your workouts, you might not only be dehydrated, but there’s a possibility that you are experiencing symptoms of hyponatremia as well, which means that your sodium levels are decreasing.
▪️Most sports drinks such as Gatorade, contains sodium so it’s a good idea to sip on a sports drink during your workout if you think you may have issues with sodium deficiencies.
▪️Water is the most essential factor for your performance and for your gains in the long term.
▪️Good thing that water is on he easiest deficits to overcome. Just get yourself a water bottle and keep it by your side at all times. If you don’t like plain water, add flavoring into it to make it to jazz it up. Whatever has to be done, just do it.
▪️As you all probably know, stubborn belly fat, just like any other type of fat, is lost by being in a caloric deficit through a combination of dieting and exercising.
▪️First and foremost we have to get lean enough to tackle those stubborn areas (at least ~12% for men and ~22% for women) but once we are there, they’ll disintegrate just as fast as other areas (assuming we’re eating the right amount of nutrients and training the right way).
▪️The main problem with dieting to very low levels of body fat is that as we get leaner, our hunger starts increasing and our energy expenditure decreases. So our deficit becomes smaller and smaller as our results start slowing down.
▪️It’s not necessarily the fat that is stubborn itself. If it were, your body would have to take energy to use, and if protein intake is high enough to avoid wasting protein for energy and enough resistance training is provided as a stimulus to maintain muscle mass.. the energy will come from stubborn fat cells.
▪️When we are not burning fat it’s because we are moving less and not being as diligent as we previously were, with our food intake. That’s a big reason why our results slow down.
▪️Sure, there are specific strategies that may work specifically for these areas (such as introducing combinations such as Caffeine + Yohimbine HCl, which are able to decrease Alpha-2 receptor activity and mobilize the fat out of the cell), but don’t forget the bigger picture. Being extra patient, more accurate (with both food intake and daily activity) will get the job done.
▪️Message me the word “FREEDOM” for consultation if you are wanting to transform your body.
🔹 It’s often said that carbs are important for post-workout recovery. At times people even claim that carbs are more important than protein. Is this actually the case?
🔹 When we perform any type of strength training, we inevitably break down some muscle tissue. If we train in a fasted state, it’s very likely that by the end of the workout we will be in a negative protein balance. This is because we’re breaking down more muscle than we’re building. If I made the assumption that carbs were more important than protein and only consumed carbs after my workout, I would be in a negative protein balance. If I’m in a negative protein balance, my muscles wouldn’t grow.
🔹So how can we fix this situation? If your goal is to grow muscle, make sure that you are getting enough protein after your workouts;especially if you are training while fasted. The goal should be to spend as much time as possible in a positive protein balance and getting protein ASAP after working out is a great way to ensure this happens.
🔹 Message me the word “FREEDOM” for consultation to improve your nutrition regimen to MuscleHackingInc@gmail.com
🔹 There are a few common errors that occur when trying to build aesthetic shoulders.⠀
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1️⃣ Increasing the weight but neglecting to perform the exercises with proper forms, this can lead to injury which will stall your progress. The main objective should be to focus on perfecting form before increasing weight.⠀
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2️⃣ For the shoulders to grow, you need to eat between 0.8 to 1g protein per pound of bodyweight.⠀
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3️⃣ While performing all sets with the amount of reps that you set out to accomplish with correct form, you can progressively overload. A lot of the time progressive overload is used by increasing the weights, but you can also add more sets, reps or less rest between sets, etc.⠀
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4️⃣ Your muscles need time to recover in order for them to grow properly. As your deltoids can be activated in several other exercises when you target other muscle groups, such as bench press, incline bench press, or rows. Make sure that your shoulders get enough time to recover before training them again.⠀
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5️⃣ Often, the Anterior Deltoid is mostly targeted and if we aren’t careful, we can forget to train the lateral and posterior deltoids. This can lead to muscle imbalances and rotator cuff injuries, bad posture, and poor lifting techniques. We must avoid this as much as possible so don’t forget to implement exercises that targets all three heads.⠀
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