Tag: muscle building

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Get Rid Of Love Handles

♠️How do we get rid of stubborn fat ?♠️

Follow @MuscleHackingTips 

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▪️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. ⁣

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▪️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). ⁣

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▪️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. ⁣

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▪️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. ⁣

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▪️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.⁣

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▪️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.

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▪️Resource: https://pubmed.ncbi.nlm.nih.gov/24730354/

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Office Jobs & Fitness

♠️Stay In Shape With A Office Job♠️

▪️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.

Join The Muscle Hackers Club For Updates On Free Fitness Books : https://mailchi.mp/aa9bea26a029/musclehacking

Resources: https://bjsm.bmj.com/content/54/24/1451

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Losing Weight Too Fast

♠️The Truth Behind Rapid Fat Loss♠️

▪️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.

▪️Resources: https://pubmed.ncbi.nlm.nih.gov/21558571/

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3D Shoulders

♠️How To Build 3D Shoulders(And What To Avoid)♠️

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🔹 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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Do you want bigger or stronger shoulders?

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How To Show Your Veins

How To Show Your Veins

  • Caloric Deficit

🔹Science proves that if you want to burn fat, diet manipulations are more effective than doing extra cardio.

🔹Push towards getting under 15 percent body fat for some of you. To be sure though, aim for under 12 percent body fat.

🔹 You can never go wrong with leafy greens when it comes to gaining vascularity.

🔹 Most importants keep your calories at least 200 under your BMR

  • Increase Nitic Oxide Intake

🔹 Nitric oxide is the compound that is responsible for your veins to dilate; AKA get bigger. There are alot of foods out there that help increase the amount of nitric oxide in the blood to make your veins show.

🔹 Foods that that will convert into nitrates in the body will most definitely do the trick to up your level of nitric oxide. Eat foods such as:

.Beetroot
.Lettuce
.Celery
.Broccoli
.Arugula
.Spinach

  • Keep sodium intake low

🔹 Salt will hold onto water which is what you don’t want. In other words, the more salt that you have in your diet, the more water your body will retain, which means the less your biceps vein will show.

  • Keep water intake consistent

🔹 If you’re chronically dehydrated and not getting the amount of water your body needs, your body will start to crave water and will retain as much as possible whenever it has the chance.

🔹 Avoid dehydration so that your body will hoard less water and be willing to excrete any extra water.

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Overhead Press

♠️Overhead Press♠️

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🔹 A common error I see (and that I have made myself) is to execute the overhead press with a “Curved” bar path.⠀⁠

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🔹 This extends the bar path and puts your shoulders in a fragile position that forces you to press less weight. This will hinder your progress because to build strength and muscle, you need more resistance/weight.

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🔹For a proper form, we want the bar to travel STRAIGHT up in a vertical line.⠀⁠

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– “But my head is in the way” you might say to yourself, and I don’t want you to press the bar through your head and hurt myself… so what should you do?⠀⁠

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🔹 So to tackle this, at the bottom of the motion, you can pull your head and chin back while simultaneously pushing your chest forward (while keeping your lower back neutral).⠀⁠

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🔹 Then, as you get to the peak, you stand with the bar right above your body, in a straight line.⠀⁠

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🔹 When lowering the bar, move your chin and head back and your chest forward as it was previously to get the bar past your head in a straight line.⠀⁠

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Building Strong Abs

♠️Building Strong Abs♠️

🔹 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.

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Supersets & Metabolism

♠️Supers Sets & Metabolism♠️

🔹I’ve heard countless times, practitioners and trainers state that using supersets is optimal for burning more calories. In short, this turns out to be true; However, there’s more to this statement than meets the eye.

🔹It’s a known fact that a huge benefit of using supersets is that it can reduce your time in the gym. If your workout time in the gym is reduced, you’ll reduce calories burned in the gym. In essence, that’s what this case study discovered. Performing supersets was a great way for burning more calories per minute, but since supersets decreased the workout time, total calorie burning was similar between both groups.

🔹From my experience, you still get an extra boost from using supersets from an EPOC (Excess Post Exercise Oxygen) standpoint, but I’m not convinced that it’ll burn a ton of extra calories throughout the day. If anything, supersets can be beneficial for challenging your conditioning and work capacity which helps for long-term gains.

Resources: https://journals.lww.com/nsca-jscr/Fulltext/2010/04000/The_Metabolic_Costs_of_Reciprocal_Supersets_vs_.23.aspx#

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Build Bigger Traps

♠️Build Bigger Traps♠️

🔹 Want to be a trap king or trap queen? You have to know this about growing bigger traps…

🔹 The trapezius are often recognized by the part that you see in the mirror, which are the upper portion of the traps. But the traps actually stretch down the back.

🔹 Training the traps requires more than performing shrugs. If you want to target the mid and lower part of your trapezius, try these workouts and watch the gains appear right before your eyes.

Prone- Y’s
Prone Reverse Flys
Bent Over Rows
Reverse Peck Deck
Scapular Pull Ups

🔹 And to target the upper part of the trapezius, try these out for size…

Barbell Shrugs
Cable Lateral Raises
Above The Knee Rack Pulls
Standing Military Press
Upright Rows

🔹 What’s your favorite trap workout?