I explained yesterday that the reason why Olympic athletes like Michael Phelps have a low body fat percentage even though they’re bad dieters, is because of their training. I ended that post by asking you what you thought was most important for fat loss: training OR diet.
The answer is that it depends. The biggest secret to fat loss is the fundamental law of thermodynamics. This is the most important nutrition law and it applies whatever your age, metabolism, genetics or bodytype. Here’s the Law…
eat less calories than your body burns => you’ll lose fat
eat more calories than your body burns => you’ll gain fat
You can’t lose fat unless you have a caloric deficit. And you can create this through training OR diet OR both. It doesn’t really matter how you do it, as long as the amount of calories that goes into your body is less than the amount of calories that your body burns. Losing fat is simple math!
There are obviously people who will say that it’s not as easy as calories in vs. calories out. Well I shouldn’t be telling you this, but yes there is more to it: things like food choice and training will impact your fat loss. But NEVER as much as creating a caloric deficit, whatever that new “fad diet” is claiming.
Those fat loss “experts” are trying to catch your attention by coming up with new things to blame instead of sticking to what’s proven to work. That is what confuses guys. And it is compounded by empirical evidence that…
Some guys build muscle while losing fat without a caloric deficit.
Some guys can’t lose fat although they exercise a lot and eat healthy.
I’m starting with the first group tomorrow, the 2nd group will be for later. Meanwhile, tell me how you think it’s possible that some guys – including my SL Members – can build muscle and lose fat at the same time without a caloric deficit? Reply in the blog comment section, my answers follows tomorrow.
Appetite suppressant pills help you to lose weight when you’ve reached that stubborn plateau. It can be pretty hard at this point buy these pills are the boost that you need and looking for. So try it out today after consulting your physician. Work hard and smart.
Are you looking for the famous intelligent drugs for the brain? If yes, then you must grab proper information about it as it will help you learn about the best drugs that can help you boost your brain health. Once you consider taking brain-related drugs, it will allow you to improve the quality of thinking of your mind and allow you to have better outcomes. Usually, people don’t pay attention to the variety of drugs that are indirectly beneficial for the brain, due to which they face problems when they consider buying them.
If people are aware of almost all the drugs that can benefit their brains, it will be easy to make a great selection. The more people pay attention to Noocube, the more they will know about the various natural supplements that benefit the human brain. If you want your brain to work appropriately, you must stay focused as the following information will help you enhance your knowledge about the best brain drugs. Try to stay focused to have a better understanding without facing any trouble in-between.
First and the major drug type that helps you boost your brain health is Caffeine which can be found in a variety of items and allows you to see the result instantly. It is considered the most common Nootropics in everyday life as it helps to stimulate the entire working of your brain. In addition, it helps to improve your focus and alertness by reducing the fatigue problem. Once you understand the importance of this natural drug, it will be very beneficial for you as it will allow you to have it in your daily life.
- Lion’s Mane Mushroom
Another famous Noocube that you can consider to improve your brain health is Lion’s Mane Mushroom. It has a great history as it is used as alternative medicine, and it usually contains two compounds known as erinacines and hericenones. These two compounds are rich in stimulating the growth of brain cells that allows people not to face any problem due to lack of focus and attention. When these compounds were discovered, they helped people a lot in having a great impact on their brains and allowed them to have better results.
- Cannabidiol (CBD)
You might have heard about Cannabidiol, one of the most famous plants from which CBD oil is derived and helps people have a brilliant impact on their selection while choosing a great product to deal with their brain health. When it comes to brain power, then CBD plays a significant role as it is derived from two different plants, one with drug-based content and another one with non-drug-based content, which is known as Cannabidiol.
With the information, you can learn about the famous drug types that are naturally available in various items in your daily lifestyle. Once you have grabbed proper information about Noocube, it will allow you to have better results while searching for the best natural drug. Try to grab proper understanding so that you won’t face any problem with your brain health and naturally have better supplements to keep it healthy.
Keeping up with your fitness routines can be utterly difficult to follow especially if you are a beginner. You just can’t shoot arrows in the dark, which means that you need some proper and right program to guide you on your endeavor. Depending on hearsay and some fitness mythologies will keep you on a plateau. Knowledge is the key for an effective and successful weight loss.
If you are a newbie, you may get confused on such hundreds of slimming programs floating just around every corner. This includes different dieting regimens, fitness workouts and other wellness activities. But these are the common things with regards to weight loss, what you really need to know are the simple things that offers basic information with regards to fitness.
What I am talking about are the simple terms that can greatly help you on your weight loss program. This includes body mass index, calorie calculator and many others. Today, I will give you another important weight loss aspect, the glycemic index.
Many people are asking, what is Glycemic Index? You may already encountered this term in some of my articles here but you probably have no idea what this index is for. To better understand the many aspects of weight loss, you need to know the true purpose of glycemic index and how it can help your fitness program.
Understanding Glycemic Index
WikiPedia published a broad and detailed report regarding this topic. Glycemic index (sometimes referred as glycaemic index – GI) is a measurement of how fast blood sugar level is increasing after consuming a particular food. As you know, every food has its own effects on blood sugar and determining how fast your blood sugar rise after a meal is very important to health.
Since its application in the 80′s, you may find a glycemic index GI symbol on various foods, indicating its probable blood sugar measurement effect. I said probable because the index is only an estimation of how much gram of carbohydrate there is in a particular food, raises an individual’s blood glucose level, relative to consumption of pure glucose. Pure glucose has a glycemic index of 100.
However, there is a limitation as it doesn’t consider the amount of carbohydrates that are actually consumed. To get the glycemic load, you need to multiply glycemic index of the food, by the actual carbohydrate content.
Glucose is released into the bloodstream mainly because of carbohydrates from the foods we eat. The quicker carbohydrates are absorbed during digestion, the higher the glycemic index. In contrast, the slower carbohydrate absorption, the lower the glycemic index.
What does it mean? It means that a lower GI shows a slower digestion and absorption of foods carbohydrates. It is also an indication of greater extraction from the liver and other elements of carbohydrate digestion. If a certain food has lower glycemic index, it may result to lesser insulin demand, improve blood glucose control and blood lipids.
The following list of foods are properly classified into three GI categories (not a complete list):
Lower Glycemic Index – 55 or less
Beans, nuts (all kinds), seeds (sunflower, flax, sesame, etc), whole grains (spelt wheat, millet, oat, rice, barley, etc), vegetables (all kinds), sweet fruits (peaches, mangos, berries, etc), fructose.
Medium GI – 56 – 69
Whole wheat (not intact or enriched wheat), pita bread, basmati rice, potatoes, grape juice, raisins, prunes, cranberry juice, ice creams (all kinds), sucrose, bananas.
High GI – 70 and above
Breakfast cereals (extruded), glucose, maltose, white bread, white rice, corn flakes
A significantly low GI releases glucose steadily and slowly, while high glycemic index causes a more sudden rice in blood glucose levels. As you can see, fiber foods such as fruits and vegetables have low GI. So what are the relevance of these information to dieters like you?
How can Glycemic Index-Based Diet Help with Weight Loss
Hundreds of diet experts today are suggesting their clients to a low glycemic diet. This is one of their approach on how to control their eating habit. Glycemic index of different foods shows an estimate on how it can quickly be digested in our system, which constitutes on how much our blood sugar levels fluctuate.
Obviously, a rising blood sugar level is not ideal for diabetic people as they need more insulin to break down glucose. This can highly cause serious diseases such as cardiovascular problems, kidney issues, eye diseases and many others.
But for those who are not suffering from diabetes, the effects of high blood sugar level constitutes to weight gain, primarily by increasing your appetite. In contrast, low-glycemic foods can keep you feel fuller in much longer period of time, another good reason why dieters are encouraged to eat low glycemic foods.
So, to help yourself on your dieting regime, you have to carefully choose what foods have lower glycemic level. You don’t have to totally avoid middle and high range GI foods as this will likely make your diet imbalance. You can find a big list of GI related foods in other sites, just be persistent on your Google search.
Summary on Glycemic Index
Glycemic Index symbol are widely available in most food products for the consumer’s benefits. Just remember, you don’t have to be overly conscious about every food’s GI range. It will just confuse you and most probably, you will run out of foods to eat because you will sooner restrict yourself from high GI foods.
In my opinion, following a “glycemic-based” diet is not that too important just to control your appetite. As I am always suggesting in this site, you need to apply a balanced and healthy diet and this includes varying your foods with of course, different GI range.
In addition to a carefully charted diet one should also consider supplements that complement their diet and make their results mor effective and visible. It gives one confidence boost and motivation. If you are looking for one such supplement check out this review of Instant Knockout. It is effective and the best product offered.
There isn’t any doubt about it: Handstands are one of many coolest workouts you may see whereas scrolling via your Instagram feed.
However except you grew up as a gymnast, studying to do a handstand may be fairly tough. With out the appropriate strategies, you possibly can waste years coaching in your handstand and by no means obtain it.
Relatively than simply kicking up and hoping for one of the best, use a wall to construct up your energy, grasp progressively tougher variations, and be taught the strategies that can assist you prepare rapidly and persistently.
Be sensible about your handstand coaching and save your self time and frustration down the road. Earlier than you understand it, you may be rocking a freestanding handstand with ease!
Step 1: Construct Power and Endurance
Step one to mastering a freestanding handstand is to work on the wall. It could not appear very cool or spectacular, however working your wall handstand helps construct energy and endurance the other way up. It is completely important to serving to you identify that stable handstand line.
Listed below are three strength-building workouts that can assist you get began:
As a substitute of kicking up towards the wall like most individuals do, stroll your toes up the wall so your chest touches the wall. This makes it a lot simpler to determine a straight handstand line on the very starting. It’s going to additionally assist you keep away from the dangerous behavior of an arched “banana” handstand later.
To do that, place your palms on the bottom along with your toes on the wall, then slowly stroll your toes up the wall till you grow to be vertical. Your objective is to get your palms a couple of inches away from the wall. If you cannot fairly get that near the wall but, don’t be concerned—a part of this preliminary coaching is studying to grasp the sensation of being the other way up. It’s going to get higher with time and apply.
When you attain the complete upright place, tighten your core, pull in your ribs, and push up as a lot as potential via your shoulders. It’s best to really feel such as you’re pushing the ground away from you.
Subsequent, level your toes, interact your glutes and quads, and maintain! Attempt to do no less than three units of wall holds and time your self to trace your enchancment. Ultimately, it is best to purpose to carry every wall handstand for a minute or extra.
Wall walks are one other nice train to assist construct up your energy and endurance in a handstand, whereas acclimating you to the sensation of being the other way up. As soon as once more, stroll your toes up the wall in order that your chest is near the wall, then choose your palms up and “stroll” sideways in a single path alongside the wall.
You may straddle your toes for stability—this additionally makes it barely simpler to grasp the motion. Maintain strolling in a single path, then change and stroll again to the place you began to maintain the work even on each side. Do not forget to push up via your shoulders and preserve your core tight in the course of the train.
That is one other nice upper-body and core strengthener that basically helps you deal with that shoulder push, a necessity for correct handstands. Plus, shoulder touches will help put together you for a one-arm handstand manner down the road.
When you’re in a handstand towards the wall, lean barely to at least one facet as you slowly choose up one hand. You can begin by simply lifting your fingertips to realize a really feel for the motion, then finally elevate your hand up and faucet your shoulder on the identical facet. It is a nice train to do for time or reps along with your wall holds. As soon as you’re feeling extra comfy being the other way up and may maintain your wall stand for no less than 30 seconds, begin engaged on the stability portion of the handstand.
If you intend a perfect handstand, the above workouts would certainly make sure to tone your body uniformly. You can be achieving more if you implement performance boosters as Testo Max in your regime. They tone the muscles, regulate the fat, and your strength and stamina multiply quickly. It is a huge aid to tone the body correct for proper handstand.
Step 2: Use the Wall for Steadiness
Relatively than going straight to freestanding as soon as you’ve got constructed your baseline handstand energy, preserve utilizing the wall as a useful device that can assist you grasp your stability and perceive the right handstand line.
Begin by strolling up the wall right into a handstand. Make sure that every thing is tight and push up via your shoulders.
Subsequent, stroll your palms away from the wall so that they are a few foot away. Your hips ought to nonetheless be over your palms.
Slowly take away one foot from the wall and stability it overhead in order that your shoulders and hips stay in a straight line. It is OK in case your leg goes barely previous your hips—simply be sure that to focus in your hips being immediately over your shoulders.
With as a lot management as potential, slowly take away the opposite foot from the wall and attempt to stability via your fingers and maintain your handstand briefly. When you fall backward, put your toes again on the wall. When you fall ahead, you may cartwheel out. A part of coaching for freestanding handstands is studying that falling is OK!
Very slowly break up your legs backwards and forwards, working to really feel the stability in your fingertips and the alignment in your shoulders and hips.
Professional Tip: Movie your self throughout this train to repeatedly gauge your progress and be sure you are sustaining the right alignment. Gaining stability takes time—do not rush the method.
Step three: Freestanding Apply
Earlier than you begin working your freestanding handstands, it is best to be capable of maintain a handstand towards a wall for no less than 30 seconds. The longer you may maintain it towards the wall, the simpler constructing as much as freestanding handstands will probably be.
Experiment with both kicking right into a handstand or tucking your legs up. Most individuals will discover kick-ups simpler since tucking up takes fairly a little bit of upper-back and shoulder flexibility.
Whereas studying to kick your legs up right into a handstand, go slowly! This method takes quite a lot of experimentation. When you do not kick arduous sufficient, you will not make it to a vertical handstand, and if you happen to kick too arduous, you may fall or cartwheel over. This step takes time and apply, so be affected person.
If you do lastly really feel prepared to start out coaching your handstands away from the wall, do not cease your wall coaching altogether. When you get to a freestanding degree, attempt to spend about half of your time working towards your handstand on the wall and half of your time engaged on kicking up right into a freestanding handstand.
Even one of the best hand balancers nonetheless work on the wall to realize much more energy and endurance, and work on perfecting their handstand line. Solely if you get actually constant holding your freestanding handstand for a minute or extra must you begin spending most or your whole time without work the wall.
Consistency is Key
When you’re critical about with the ability to maintain a freestanding handstand, you may have to apply practically day by day, even only for 5-10 minutes at a time. Be constant, and you will be rocking your freestanding handstand earlier than you understand it!
I was always wondering why my friends were getting bigger in the gym while my muscles did not respond to training as much as I would expect. Then I realized that as a skinny hardgainer I will have to do much more than just “train hard” and “lift heavy” – as many of the bodybuilding “gurus” and magazines would advise. After a bit of research about ectomorph body type I realized there are many genetic challenges hardgainers have to overcome in order to be able to build muscle.
If you want to consume D Bal, then there is a need to implement a unique approach. The building of the muscles is possible as per the needs and requirements of the people. The meeting of the needs and requirements is possible for the individuals. You can do some research to make the right decision.
One of the reasons why hardgainers struggle with “getting bigger” is a higher ratio of type one muscle fibers in hardgainer’s body. In general, there are several types of muscle fiber in our body, but the two that we deal with the most are type one and type two muscle fibers. Type one muscle fibers are your endurance related fibers (e.g. marathon runners have a higher ratio of type one muscle fibers). On the other hand, type two muscle fibers are the ones you get your power from, these are explosive power type fibers. The way hardgainers should target these two muscle groups is completely different than what a “normal” bodybuilding program would suggest!
Other reason for very slow (if any) muscle growth is the fact that hardgainers are biologically challenged when it comes to neuro-muscular communication, which results into poor muscular response and slower muscle building processes. In other words, when you’re working out and lifting weights, your type two muscle fibers are much harder to target. Research has shown that only 20 to 30 percent of them are actually hit by your heavy lifting training! That is why the “lift heavy approach” does not really work for hardgainers.
So what advice would I give to skinny guys that do not want to be disappointed seeing all their hard work gone to waste?
One way to overcome the hardgainer’s training challenge with targeting type II muscle fibers is to gradually increase your body’s neuro-muscular communication throughout your workouts by using a “Rest Pause” format. This format is used in many different variations. The approach I am going to show you might be a bit controversial but it is definitely worth trying because it can greatly magnify your bodybuilding results:
– Pick up a weight that is about 50% of your one-rep max
– Perform 5 repetitions and then rack the weight
– Wait 10 seconds
– Perform another 5 repetitions and rack the weight again
– Wait 10 seconds
– Perform another 5 reps & so on…
By gradually increasing overall workload in your sets with this twisted “Rest-Pause” format, you will slowly activate your Type II muscle fibers. The ten second rest periods will give you just enough time to catch your breath and regenerate energy for the following set. This technique dramatically improves neuro-muscular communication and results in 3 times better muscle growth.
When applied correctly, this “advanced” bodybuilding training technique is actually the HOLY GRAIL for hardgainer training.