▪️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.
▪️Try this workout to target your glutes, quads, adductors and calves
▪️You can do this workout at home, using a couch or a chair
▪️Make sure that you are keeping your weight in your heel, while your head, hip and back knee is aligned. Try to keep your front knee aligned with the middle of your front foot
▪️Your front foot further away will target your glutes, but bringing your foot closer will target your quads
▪️Make sure that you maintain perfect form and aim for 8-15 reps
▪️Take your workout to the next level and add weights
▪️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 common knowledge that spending hours out of our day sitting down isn’t good for u.
▪️But the question of the day is; just how much exercise is needed to counteract the negative health impact of a day at a desk?
▪️A 2020 study concluded that about 30-40 minutes per day of building up a sweat should do the trick.
▪️Up to 40 minutes of “moderate to intense physical activity” daily is about the right amount to balance out 10 hours of sitting behind a desk.
▪️Research states that any amount of exercise or even just standing up helps to some capacity.
▪️This data is from the examination of nine previous studies, which involved 44,370 people in four various countries who were wearing a fitness tracker.
▪️️The analysis discovered an increase in the risk of death among those who lived a more sedentary lifestyle and a decrease in risk of death in those who spent time engaging in moderate-to-vigorous intensity physical activity.
▪️Implementing intense activities such as cycling, brisk walking, even gardening can lower your risk of an earlier death just as if you weren’t doing all that sitting around in the office.
🔹 If you are in a fat burning phase, you definitely want to focus on speeding up your metabolism through a phenomenon called the EPOC effect, which stands for, “Excessive Post-Exercise Oxygen Consumption.” The EPOC effect will produce more oxygen consumption to the body in the post-workout period. This is beneficial because when we consume more oxygen, we burn more calories.
🔹 How and why does this happen?
🔹 Exercise will increase stress to the body. This interrupts our regular homeostasis. After our workouts, our bodies start to recover from this stress. Things such as tissue repair and nutrient replenishment require more energy, this is why we see increased calorie burning after we exercise. There are studies that show that this effect can last for as long as 38-hours.
🔹 So let’s get to the question, “do all forms of exercise have the same effect”?
🔹 That’s precisely what this experiment investigated. Subjects performed workouts that burned the same amount of calories from resistance training, steady state cardio, and interval training. After that, they tracked their calorie burning throughout the post-workout period to see if there were any differences?
🔹 What were the results?
🔹 The steady state cardio group didn’t boost metabolism one bit. Remember, the primary reason for an increase in metabolism following a workout is due to things like tissue repair or nutrient replenishment. Steady state cardio typically isn’t stressful enough of a stimulus for most people so we don’t have as much muscle damage to repair or fuel stores to fill up.
🔹 On the other hand, both resistance training and interval training did increase metabolism. Both forms of exercise cause muscle damage and interval training will also deplete energy stores a little more than resistance training. Combine these two workouts and you’ll get a solid EPOC effect.
Message me the word “FREEDOM” to MuscleHackingInc@gmail.com for a one on one consultation to target your fitness goals
▪️Energy balance is the prime element to lose weight; it’s essential that your expenditure exceeds energy intake.
▪️Although aggressively dieting can increase fat loss, it will also reduce muscle mass. This sparks the question if losing weight as fast as humanly possible is the most optimal strategy.
▪️A case study inspected the effect of two different rates of weight loss on body composition. One group lost weight rather quickly (1% of bodyweight per week), while the other group lost weight at a more slower pace (0.7% bodyweight per week).
▪️After 5.3 weeks, the aggressive dieting group lost 4.2 kg or 9.2lbs of bodyweight. On the other hand, the slower dieting group took 8.5 weeks to lose this amount.
▪️Even though both groups lost an equal amount of weight, the body composition of the lost weight was different. The aggressively dieting group lost more muscle mass and less fat in comparison to the slower dieting group.
▪️Therefore, this study concludes that more aggressive weight loss goes at the expense of losing muscle gains.
▪️So technically aggressive dieting is effective for rapid weight loss, but suboptimal if you want to keep the muscles that you worked hard for.
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