Tag: fitness

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Should You Take BCAA’s

ARE BCAA’s USELESS?
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🔹 BCAA’s (Branched Chain Amino Acids) are compounds that form chains (polypeptides) in order to create proteins in the body. As we all know, protein is essential for muscle growth and repair.
🔹 However, supplementing with BCAA’s are useless. After you have a meal with protein, your body will shift into an anabolic state where it rebuilds the muscle broken down after a workout, given the meal contained all 9 essential amino acids.
🔹 So taking extra BCAA’s won’t really do much. Besides, only consuming 3 of the 9 amino acids is not very productive either.
🔹 Save your money on something that works like getting your aminos from real food.
🔹Message me the word “FREEDOM” and I can get you started with a meal plan so your can successfully accomplish your fitness goals.
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Working The Abs

Your abdominals consist of 4 main muscles. All 4 of these muscles work together to stabilize your trunk but they all have specific functions, as well.
Rectus Abdominis: This is your “6 Pack” – It brings your ribs to your pelvis. Sit ups, knee/leg raises, crunches etc all target this muscle.

External Obliques: These ones twist your trunk (or stop it from twisting) If your right side is contracting then you twist to your left and vice versa. Sit ups with rotations, wood chops, side planks etc. all work this.

Internal Obliques: Basically the same as the external obliques but they twist in the same direction as the side that is contacting.

Transversus Abdominis: This muscle really does a ton of stabilization. If you’re weak here, your Squats and Deadlifts are going to suffer. Planks and hollow body holds/rocks are great for keeping this muscle strong.These are just a few of the MANY exercises you can choose from for working your abs

Let me know if you have any questions
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How To Gain Muscle

How To Gain Muscle ⠀⠀⠀⠀⠀⠀
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First, we must be in a net positive energy balance to ensure we’re providing our body the necessary nutrients for growth. This simply means that we should be consuming more calories than we’re burning.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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We must ensure we’re consuming enough protein (0.8-1g/ pound will suffice). If doesn’t matter how many workers are present, if we don’t have enough bricks available, we can never build the house.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Progressive Overload: When we introduce a stress to our muscle, our body is forced to adapt by building new muscle in the hopes that it will handle the same stress again in the future. If we fail to increase that stress, however, our body will find no need to repair and grow. It’s really that cut and dry.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Rest & Recovery: No matter how on point your diet and training are, if you’re not able to recover from the work, you’ll never maximize your performance in the gym.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Eat. Train. Sleep. Repeat.
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Staying Within Your Calories

🔹 So everyone knows by now that the real way to lose weight is to eat less than you burn – Right?
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🔹 KNOWING this is only half the battle (actually much less than half). Actually executing on it and burning more than you eat is hard. That’s why so many people struggle with weight loss.
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🔹 Above are a few little tricks that you can try to employ in order to eat a bit less everyday. Remember that even if this saves you 100 cals per day, that’s 36,500 per year!!!
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🔹 Don’t get carried away with these and insist on doing them EVERY meal. They are just small tactics to help out a bit – not strict guidelines of what you HAVE to do. The 2 that I would stick to the most would be prioritizing protein/vegetables and never eating from the package. Just those 2 will make a big difference
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🔹 Remember to stay as active as you can and don’t just eat because you’re hungry
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🔹 Let me know if you have any questions or know other tricks that have helped you.

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Glute Builders

🔹 Here are a bunch of exercises that are great for adding mass to your glutes.Most of them revolve around hip extension, which targets the gluteus maximus (the biggest glute muscle)
🔹 Some of them don’t isolate your glutes as much as pure extension, external rotation or even hip abduction but the goal here is to focus on exercises you can really add weight to.
🔹 The split squats and leg press can target your quads quite a bit too. To aim for more glute activation on the leg press, put your feet higher and a bit wider than normal. For the split squats, put your front foot a bit further away and drive up through your heel. I’m sure you’ve seen a ton of videos of body weight and elastic exercises and these are all great for sculpting this area too. To add real MASS though, lifting heavy really helps!

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How Long Should You Sleep?⠀⠀⠀⠀⠀


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Your training is catabolic, due to the breakdown of your muscle tissue. Your recovery is the anabolic part of the process. This is where your muscles grow and repair. The goal should be to have 7-9 hours of quality, uninterrupted sleep each night.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Getting things prepped for the next day is one of the best ways of getting your mind at ease and prepared for rest. Planning out your next day gives you clarity and purpose for your following day.⠀⠀⠀⠀⠀⠀⠀⠀⠀
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Apart from this, avoid caffeine within 8 hours of sleeping and try not to have a large meal within 3 hours of bed as this can also interact with your sleep quality.
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Shoulders Workout

🔹 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!
Inbox me if you have any questions.

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Sprints

🔹 When sprinting, your heart rate speeds up to its maximum limits, while increasing the demand of blood flow to your legs.
🔹 Over time, sprinting can boost your heart, which allows you to workout more efficiently. This is because you are able to take in more oxygen as your cardiovascular system develops.
🔹 Sprinting is also known as an anaerobic exercise, which means that it requires a short burst of energy to produce lactic acid. This type of training increases your anaerobic threshold and the rate at which your body can produce lactic acid, allowing you to work harder for a longer period of time.
🔹 Sprinting also helps with making gains the same way that weight training does, because of the short burst of energy your body produces while targeting the fast twitch muscle fibers.
🔹 Sprinting increases your metabolism and burns more calories in a short period of time. It also burns calories after your workout; some call this the after burn effect.
🔹 So don’t waste your time jogging. Try hitting those sprints to optimize your gains and fat burn.
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Bigger Arms

🔹On the left side of the infographic, you have two bicep workouts. The incline curl targets the long head of the bicep and the hammer curl hits both, the long head and the brachialis which helps increase the size of the bicep. On the eccentric movement (lowering the weight) try to slowly lower the dumbbell at around 5 seconds in order to fully activate the brachialis.
🔹 On the right side of the infographic, you have tricep push downs which targets the lateral head of the tricep. Switch to the rope to workout the medial head.
🔹 The second workout on the right side is the French Press, which hits the long head of the tricep.
🔹 Aim for 8 to 12 reps and 3 to 4 sets if your goal is for hypertrophy (muscle growth). If you’re going for strength do 5 sets of 5 reps. And to reach the endurance threshold go for 15 to 20 reps and 2 sets.
🔹 Leave a comment of your favorite arm exercises.
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Know Your Proteins

🔹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.