Tag: Workout

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Egg Protein

♠️Egg Protein♠️

▪️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.

Resources: 

https://pubmed.ncbi.nlm.nih.gov/10867064/

https://pubmed.ncbi.nlm.nih.gov/20226994/

https://www.researchgate.net/publication/232241300_Egg_Protein_as_a_Source_of_Power_Strength_and_Energy

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Keys To Hydration

♠️Hydration♠️

▪️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.

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

Resources:

https://journals.lww.com/acsm-csmr/Abstract/2003/08000/Fluid_Balance_and_Endurance_Exercise_Performance.6.aspx

http://citeseerx.ist.psu.edu/viewdoc/download?doi=10.1.1.583.3481&rep=rep1&type=pdf

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Bulgarian Split Squat

▪️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

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

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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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Rapidly Boost Your Metabolism

♠️Key To Boosting Metabolism♠️

🔹 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

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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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Intermittent Fasting

♠️Intermittent Fasting♠️

🔹 There is a new study by Templeman et al. that was recently published and it doesn’t look too good for those who likes to fast…

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🔹 The analyst compared weight loss diets with 25% daily energy restriction vs. fasting diets  with 0% energy intake during the 24-hour fasts and 150% energy intake in between. The study was practiced on healthy adults.⁣

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🔹 Both groups had the same weekly energy intake and macros but either with long fasting or without.⁣

🔹 As a result, the fasting group lost less body fat. This is because they experienced a significant reduction in energy expenditure from physical activity, especially later on into their  fasting. ⁣

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🔹 Many other studies have directed towards the reductions in physical activity levels during fasting, which is the reason why I don’t recommend intermittent fasting during periods of high physical activity, and not fasting too long in general.⁣

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🔹 The fasting group also lost a substantial amount of lean body mass, although this was not significantly different from the other group.⁣

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🔹 Furthermore, the fasting did not conclude to a significant cardiometabolic health improvements, including insulin sensitivity and blood blood sugar levels after eating.⁣

🔹 And here’s the kicker: the fasting group  did not result in any beneficial changes in gene expression of inflammation and autophagy. ⁣

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🔹 My recommendations: ⁣

– Don’t fast during long periods of high physical training. ⁣

– Don’t fast longer than ~20 hours, ideally no more than ~16.⁣

– If you want to include short, aggressive deficits in your diet, do protein sparing modified fast (PSMF) periods. This will  maintain a high protein intake during the ‘fast’ to keep your metabolism up and stop muscle loss.

Resources: https://pubmed.ncbi.nlm.nih.gov/29394908/