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Cardio Before or After Weights to Burn Fat Fast | Cardio before or after lifting | Weight Training
🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=or cardio before or after weights cardio after weights cardio before or after lifting cardio after lifting cardio before weights cardio and weight training Burn fat fast lose fat fast cardio for weight loss In today's video I am going to be talking about if you should do cardio before or after weight training. This question is most often asked by people looking to get the most amount of fat burn out of their cardio program. Obviously we would like to do that without sacrificing precious muscle mass. Since we're trying to get to the bottom of the most effective way to time our cardio program. We want to make sure that doing the cardio is actually burning fat. Doing the cardio before your workout, unless you're working out on an empty stomach, is going to burn a mix of carbs and dietary fat. That means that you're essentially going to be burning what you ate earlier that day during your cardio workout not fat. In fact it'll probably take you a full half hour to just start burning body fat especially with steady state cardio. The other downside to doing cardio before a workout is also related to the fact that we're going to be burning the food we ate instead of fat. The food we ate, and the stored glycogen from previous meals was going to be valuable fuel for a beast mode workout. All I got to say is good luck with those squats after an hour of running. You're probably already thinking that cardio after the workout is the only way to go, but I haven't even mentioned the biggest benefit to doing it after rather than before. You see when you're doing cardio usually your goal is to burn body fat, and glycogen is like brick wall between you and you're goal. Imagine that there's a very busy highway and every car on this highway represents glycogen. There's a cross street with a yield sign where cars are trying make a turn and get onto this highway. These cars represent your fat cells. While all the glycogen "cars" are zooming by the fat cell "cars" are just sitting there at the stop sign waiting their turn. Occasionally a fat cell "car" gets through, but for the most part when the glycogen cars are around the fat's not getting through.Finally once there are no more glycogen cars the fat cell cars start going through one after the other at a much faster rate. What all that means is that your body, which in this case is the highway prefers to use glycogen for energy. Meaning if you do cardio before your weight training you're probably going to be using mostly glycogen to supply the energy. Fat cells on the other hand will be at the "stop sign" and will get used here and there at a low rate. Once all the glycogen is gone that's when we start burning fat at a faster rate. Well how the heck do we get rid of all that glycogen? Glycogen happens to be the body's go to fuel when lifting weights, and whats even more awesome is that when you weight train glycogen is converted used for energy in mass quantities. So you're going to burn right through that glycogen quick. After an hour or so of intense weight training you will have probably depleted the majority of the glycogen in your body. This means that directly after the weight training would be an ideal time to start cardio because now you're body will have no choice but to burn fat at a higher rate. If you still only want to do cardio before you're workout then just understand that your going to run into a couple roadblocks. The major one is that your strength and energy levels are going to be depleted if you do a full out cardio session. The only time to do cardio before a workout is as a warm up at a low intensity. You don't really need longer than 10 or 15 minutes to warm up. Whether you do a HIIT workout or a steady state cardio workout you're still going to burn more fat after weights because you'll be in a glycogen depleted state. I prefer a HIIT workout because you can usually get the same if not better results than steady state cardio in half the time. An example of steady state cardio would be jogging on a treadmill, where as an example of HIIT cardio would be sprinting or boxing at a high intensity. Again you'll burn more fat doing either one directly after weights, but I just prefer HIIT, it saves time. cardio before or after weights | Burn Fat Fast | cardio after weights | cardio before or after lifting | cardio after lifting | cardio before weights | cardio and weight training | lose fat fast | cardio for weight loss Music: http://www.bensound.com/royalty-free-music
Reach KETOSIS Faster (24 HOURS!) - 5 KETO HACKS | How to Get Into Ketosis for Weight Loss Quickly
5 easy ways to get into ketosis fast. Learn how to get into ketosis for weight loss in just 24 hours. These Ketogenic diet hacks will save you time and help you burn more fat. The ketone diet meal plan and ketogenic diet meal plan is similar. By throwing in a fat fast you can speed up fat loss. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=hacks Timestamps: #1 Fat Fast: 0:26 #2 Increase Healthy Fat Intake: 1:31 #3 Low to Moderate Protein: 2:13 #4 Maintain High Level Activity 3:03 #5 Increase Medium Chain Triglycerides 4:22 Normally it can take anywhere from 2 to 7 days for your body to go into ketosis. Depending on your body, activity level, and what youre eating, you could be the unlucky one waiting the full 7 days. Or you can just take all the tips that I'm about to share with you, apply them, and Ensure that you reach ketosis in the shortest amount of time possible for your body. Also if you've messed up your ketogenic diet recently this video will help you get right back into ketosis quickly. The first hack is to do a fast but not just any kind of fast. This is what's called a fat fast. Fasting in general is one of the fastest ways to get into ketosis and it's fairly easy to understand why. Ketosis is a process thats happening in the body every single day regardless of the total number of carbs you eat. It just may be happening at a very small scale. For example when you go to sleep your body still needs energy but it has to go hours without food so the body will burn fat and create molecules known as ketones to provide that energy. By eating a low-carb high-fat diet this process is Amplified and that's what we all know as ketosis. So this is where fasting comes in. A great way to get right into ketosis is by depleting the body of carbohydrates and proteins which will both ultimately break down to glucose. The good news is that your bodies already depleting glucose to be used as energy all the time. So all you have to do to get into ketosis faster is avoid adding on any extra macros that will be converted to glucose. You can do that by doing a 24-hour water fast or you can do a fat fast. And this actually leads right into the second hack which is to increase your Healthy fat intake. By consuming more healthy fats you're gonna boost your Ketone levels and reach ketosis faster. With a fat fast you accomplish just that. It involves eating somewhere between 800 to 1000 calories per day with roughly 90% of those calories coming from good sources of fat. This helps your body making easier faster transition into using fat as your primary source of energy. If a full 24-hour fast is a little too difficult for you and a fat fast is also still too difficult then try to go for some intermittent fasting while still applying the same ketogenic principles of a high-fat low-carb, low to moderate protein diet. Speaking of protein this is another huge mistake that people make on keto that you can avoid to get into ketosis faster. For the ketogenic diet we want to keep our protein intake levels low-to-moderate. For maximum fat loss i recommend you stay in the range of about half a gram to three quarters of a gram of protein per pound of body weight. For Keto we don't really want to go higher than that because protein just like carbohydrates will ultimately be converted by the body to glucose. So by having too much protein you'll throw yourself out of ketosis the same way that you would by having too much carbs. That's why it's important that you keep the protein at an adequate level not too high to where you're eliminating the possibility of ketosis and not too low because you do need protein especially if you're active to rebuild your muscles. And that brings me to the next tip which is to maintain a high level of activity when you're goal is to enter ketosis faster. Once again remember that ketosis will only occur after you've fully depleted your body of glycogen stores. Your body likes to store unused glycogen in your muscles and your liver. And since we're already eating a low-carb diet and keeping our protein levels low to moderate we're not going to be replenishing any of those glycogen stores any time soon. That's all great and all but what can we do to get the stored glycogen out of there faster so we can enter right into ketosis. The answer is exercise especially high-intensity exercise that's done on an empty stomach. Even though you won't burn more calories exercising in a fasted State then you would in a Fed state, working out fasted has been shown in studies to increase Ketone levels. By working out fasted you can help increase what's called fat mobilization which is a crucial step in the fat loss process. Even if you don't want to work out fasted keep in mind that working out in general will help you deplete glycogen stores faster.
KETOGENIC Diet Explained (Must See for BEGINNERS!)🥓 KETO Diet Meal Plan for FAT LOSS benefits risks
Wondering what is the ketogenic diet? In the Ketogenic Diet explained you will find everything about how to start your own keto diet meal plan for fat loss. You'll learn keto benefits, risks, and the myths. This is an excellent ketogenic shredding diet for beginners. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=explained You've been hearing quite a lot about the ketogenic diet. It's become one of the most popular diets around and a lot of people are now starting to switch over to keto. So in today's video I'm gonna give you guys a full unbiased explanation of the ketogenic diet. I want you to understand how it works, how to create your own keto diet meal plan from scratch, and both its positives and its negatives which believe it or not an unbiased explanation of keto is rare to come by due the fact that throughout all of history there have always been those people that would turn a diet almost into a religion or a cult. Thus happened before with Atkins, the South beach diet, And this is happening right now with the ketogenic diet. This ultimately leads to a lot of misconceptions about the diet so there are a lot of things that people are doing plain wrong and you may be making the same mistakes. Let's start with purpose what's the purpose of the ketogenic diet. The goal is to Force the body into a process known as ketosis where fats are predominately burned and used for energy rather than carbohydrates. Macros for the keto diet can vary from plan to plan but you can expect to have anywhere from 60 to 75 percent of calories from fat sometimes even more. Then 15 to 30 percent of calories coming from protein, ans 5 to 10 percent of calories coming from carbs. The most common recommended ketogenic macro split is 20 percent protein 75 percent fat and only 5 percent carbohydrates. This is referred to as the standard ketogenic diet. There is also the cyclical ketogenic diet where you would cycle five days of keto with two days of high carbs. Then you also have the targeted ketogenic diet where you're allowed to have carbs before or after your workouts. And last but not least we have the high-protein ketogenic diet where fat drops down to 60 percent and protein jumps all the way up to 35 percent. Regardless of which ketogenic approach you take the purpose Remains the Same. By drastically reducing carbs and replacing them with healthy fats your body goes into a metabolic state known as ketosis. Now it kills me when certain "Experts" claim that the ketogenic diet isnt a low-carb diet. KILLS ME! If 5 to 10 percent of your total daily calories are coming from carbs and that's not a low-carb diet I don't know what is. Keto is a form of low-carb dieting just like Atkins is a form of low-carb dieting. For the people that treat keto like a religion I can't wait to read your comments. Either way when you're in ketosis your body becomes very very good at burning fat for energy. Fats will be turned into ketones in your liver and those ketones will supply energy to your body and your brain. To put it simply your body becomes better at using fat for energy... not only the fat that you eat but also the fat thats stored on your body. One of the ways that it does this is by keeping insulin levels low. Insulin is a fat storage hormone that is released to help shuttle energy from the food you eat into your cells. The ketogenic diet is known to be one of the best ways besides fasting to drop your insulin levels lower. And low insulin levels are associated with fat loss. However there is a misconception out there that your insulin levels will only go up from carbohydrates. Protein will also spike your insulin levels and if you eat enough fats in one sitting especially the wrong ones like trans fats that can spike your insulin levels as well. A lot of people that do the ketogenic diet just go absolutely overboard with the unhealthy foods that they pack into their plan. Sure macro wise a bunch of cheese mayo and bacon will fit into a 75 percent fat allowance. However for your health these foods are not always the best option. Again occasionally having Foods like this as a treat on the keto diet is perfectly fine however from day to day your 75 percent fat allowance is meant to be used on healthy sources of fats such as avocados coconut oil whole eggs olive oil grass fed butter, nuts and seeds and the fat found in unprocessed meat such as beef Buffalo salmon chicken thighs ground turkey or pork just to name a few. Sources of fat with oleic acid have been shown to be really effective at dropping insulin levels as well. You'll find oleic acid in olive oil and avocados as well as in many other sources. Due to the fact that this diet is so high in fat and moderately high in protein it's very easy to feel full on this plan.
Insulin and Weight loss ➠ How to Control & Lower Insulin Resistance Levels Fat Loss Diabetes Leptin
Everything you need to know about Insulin and Weight Loss. In this video I reveal how to control and lower insulin resistance. Lower your insulin levels and battle diabetes with diet and exercise. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=insulin Insulin and weight loss. What exactly makes these two so dependent on each other? If you dig through a little bit of fat loss research you'll see right away that insulin is very closely connected with burning fat and losing weight. In fact without reducing insulin there is almost no way we can burn a substantial amount of fat no matter how hard we exercise and diet. And even though most people have heard about insulin spikes not being good for weight loss the average person doesn't truly understand why. Well my hope is that today I can explain this in a way that anybody can understand. It all starts with you eating food. When you eat food the chewed up food particles get broken down further in your stomach into very small parts and then they pass through your intestines at which point your body absorbs and breaks down those nutrients and calories again and dumps them into your bloodstream. These broken down nutrients can't just jump into the cells that need them for their daily functions without some help. That's where insulin comes in. Insulin is a hormone secreted by your pancreas and it gets released into your bloodstream when your body senses that blood sugar has increased. Very high blood sugar levels are not good for you and your body knows this. So insulin acts as a bridge between your cells and the sugar found floating around in your blood. Without insulin your blood sugar would be very high because your body wouldn't be able to get that sugar into the cells. This is actually pretty much what type 2 diabetes is. When people are insulin resistant which means that insulin isn't doing its job they usually wind up being labeled as a type 2 diabetic which means that they need an external source of insulin for example either a shot or a pill to get their blood sugar down. So what does all of this have to do with fat loss and weight loss. Well whether you eat pasta brown rice or drink a can of soda all of it will eventually be broken down and it will be blood sugar floating around in your bloodstream. The only difference is that whole high-fiber carbs like brown rice will take a lot longer to digest which means that the sugar will be released into your bloodstream slowly while the can of soda will pretty much be released all at once. When it's released into your bloodstream slowly you give your body a chance to actually use it overtime so you won't require quite as much insulin which leads to less of it being stored as fat. Before insulin starts storing blood glucose into fat cells it will first store as much of it as possible into your liver for later use. The liver can only hold a limited amount of blood sugar and then the excess starts to get dumped off into your muscle cells. Now your muscle cells can hold more of this glucose then your liver can however it also has its limit. By building more muscle you're going to be able to increase this limit and use more of the blood sugar for your muscles rather than storing it as fat, however again even the most muscular person on the planet is going to have a limit of how much of this blood glucose can actually be used by the muscles. Once that limit is reached we hit a point called spillover where the sugar that came from mostly carbohydrates in your diet will begin to be stored in fat cells in order to lower the sugar found in your blood stream to normal levels. So insulin is an anabolic hormone that causes weight gain and growth. The opposite hormone to insulin is a catabolic hormone known as glucagon which is released when blood sugar drops too low. Glucagon just like insulin goes in and acts as a bridge between the stored energy in your cells and your bloodstream. Except it has the inverse effect. So it pulls energy from your cells and dumps it into the bloodstream. Before your body will start pulling fat from fat cells for energy it will first pull that stored glucose from your liver and your muscle cells. This is why so many low carb diets work. When you don't have that many carbs it's easy for your body to use up the carbs stored in your muscles and your liver and then proceed straight to burning fat for energy. This is the same reason why ketogenic diets work. Except an added benefit to ketogenic diets is that your body becomes more efficient at using fat for energy which means more fat will burnt.
How to Lose Water Weight Overnight | Causes of Bloating | Foods Cause bloating Relief after eating
How to lose water weight overnight | Causes of Bloating | Foods that cause bloating Relief after eating 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=bloating Timestamps: Water is Important: 0:45 Cardio: 1:20 Sauna: 1:27 Sweat Suits: 1:45 Decrease Your Sodium Levels: 1:55 Add Potassium: 2:34 Asparagus: 2:43 Dandelion Tea: 2:48 Eliminate Sugars & Simple Carbs: 3:04 Distilled Water: 3:19 Drink A lot of Water: 3:31 Epsom Salt Bath: 4:04 Would you like to know how to lose water weight overnight? Well luckily for you I have a great all encompassing answer starting from the causes of bloating and ending with bloating relief. If you would like to know how to get rid of water weight overnight you can find out by watching this video. It is important to note that this video is not about how to lose body fat fast. This video is about how to lose water weight fast. There is a big difference and each topic has its uses for different people. If you are someone looking to get rid of excess water weight to cut weight for a competition or someone looking for bloating relief and would like to get rid of some puffy skin then the tips presented in this video is for you. One of the best ways to lose water weight overnight is by sweating out extra water weight in a cardiovascular program. That's right when you go running or perform some other type of cardio you will be sweating much more than usual and will lose plenty of water weight that way. Another way to do this is by sitting in a sauna and cycling your rounds in there. In this video I recommend 4 rounds of 15 minutes. If this is too challenging then cut your rounds shorter and giver yourself more breaks. A sweat suit is a great way to get rid of bloating fast because it gives you the sauna effect (high heat) while exercising. Helping you sweat significantly more. The best way to lose water weight is by first identifying the foods that cause bloating. Bloating and puffy skin is caused by a high amount of water retention that sits between the skin and your muscles inhibiting you from looking your leanest. Your diet has a huge part to do with this and one of the biggest factors in your diet that leads to bloat is salt. That's right we want to cut out as much salt as possible and you should not have more than a teaspoon or 2,300 mg of sodium per day. That includes salt from seasonings, processed foods, and frozen foods. Sugar is also at the forefront of causes of bloating so make sure that simple nutrition void sugar is out of your diet. That includes sugars found in sodas, candy, and simple carbs as well. Stick to more protein based and high fiber/complex carbohydrate diet, and you will see drastic changes in your health, mood, and aesthetics. You can also supplement with potassium either in pill form or from fruits such as bananas. Potassium is an electrolyte that is thought to help reduce sodium's effect on the body. Asparagus has similar effects as well. I have heard positive reviews from many people about asparagus ability to fight bloating after eating. Dandelion tea is a natural diuretic that will help with puffy skin and help you get rid of water weight overnight as well. Distilled water is very special because it attaches to sodium and will actually flush the sodium it is attache to out of your system. Make sure that in general you are drinking a lot of water if your goal is to lose water weight. I know that may not make sense, but our bodies get very needy when they don't get enough of something. If your body doesn't get enough water, it will store and retain every last bit. Finally, one of the best tips for how to lose water weight overnight and bloating relief is by taking an Epsom salt bath. Epsom salt not only is capable of getting up to 20-30 lbs of water out of your body. It is also a very great way to get toxins out of your system and help you feel rejuvenated. Try it out next time you need to lose water weight. Hope this helps! http://www.bensound.com/royalty-free-music How to lose water weight overnight | Causes of Bloating | Foods that cause bloating | Bloating Relief | Bloating after eating | How to get rid of water weight overnight | How | to | lose | water | weight | overnight | causes | bloating | foods | that | cause | relief | after | eating | get | rid | of | meal prep manalapan, nj | Personal training manalapan, nj | personal trainer | personal | trainer | manalapan | Nj | New Jersey | bootcamp manalapan nj | boot camp manalapan nj | bootcamp | boot camp
G🍩🍩D CARBS vs BAD CARBS for WEIGHT LOSS 🔥 Are Carbs Bad for You? Which Make You Fat? Eat or Avoid
Learn about good carbs and bad carbs. If you're wondering which carbs to eat for weight loss and if you think carbs are bad for you watch this video. Carbs don't make you fat! Don't Avoid Them! 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=bad Which carbs are good and which carbs are bad and which ones are going to help you lose weight and which should you avoid to not gain weight. These are some very common questions that I get all the time from my clients both online and in the gym. One thing that's for certain is that there seems to be a giant carb phobia going around. Most people that want to lose weight are under the impression that carbs are the enemy. So I recommend watching this video all the way through because I'm going to explain not only how carbs are good for us but I'm also going to tell you guys exactly which carbs are best to make you lose fat fast. The first thing you have to know about carbs is that they are your bodies preferred source of energy. So before your body will break down body fat for energy it'll first use all the carbs you consume and the ones that are stored glycogen in your liver and your muscles. Just so you know when you consume carbs they are stored in your liver and your muscles and any excess carbs past that are usually stored as fat. The liver can hold about 70 grams of carbs while your muscles will store close to 200 grams of carbs. By building more muscle you're able to absorb and use carbohydrates more effectively into your muscle cells rather than storing them as fat. So weight training can definitely help you process carbohydrates much more efficiently. There are two categories of carbs one is high glycemic and the other is low glycemic. And really the carbohydrates that you're going to be eating can also fall somewhere in the middle and can be considered more moderate on the glycemic index. Its not just black and white. Carbs that are high-glycemic will 1 digest faster, 2 they will spike your blood sugar and invoke a higher and more rapid insulin response, and 3 will drop insulin and blood sugar to normal levels or even below normal levels pretty fast after digestion. Low glycemic carbohydrates are pretty much the exact opposite they digest a lot slower which means they will release glucose at a slower rate causing less of a rapid spike in blood sugar and will just keep your blood sugar and insulin levels at a slightly elevated point not a full out spike but it will be slightly elevated for a longer duration than high glycemic carbs. Usually when you have the low glycemic carbohydrates they don't give you that carb crash that's associated with starchy higher glycemic carbs so you don't usually have to worry about blood sugar dropping too low after digestion. Now normally we've been told that high-glycemic carbs such as bread and white rice and regular pasta are not as good for us when we're trying to lose weight as the lower glycemic ones. This however is totally not true and it's also not true that you can't lose weight while on a higher carbohydrate diet. Just to make sure you guys are on the same page as me some examples of low glycemic carbs are Legumes beans brown rice sweet potatoes buckwheat quinoa barley nuts steel cut oats and many fruits and vegetables. Whereas the high glycemic carbs are white rice instant oatmeal cereals baked potatoes white bread corn and fruits like watermelon and dates. Even though white rice will Spike your blood sugar and Insulin much higher at a faster rate than brown rice you can still lose weight and a lot of it by eating white rice. And the brown rice won't spike your insulin or blood sugar quite as high but it will raise it to a moderate level for a longer period Of time. That's why many nutritionist and fitness experts now say that there really isn't that big of a difference between the two. The outcome of whether you lose wight or not on your diet has a lot more to do with food quantity and quality then it does with if the food is high glycemic or low glycemic or if you have a higher percentage of carbs throughout the day or a lower percentage of carbs. You can definitely put on body fat while having no carbs at all and just having a diet very high in fats and protein. So there's nothing inherently bad about carbs it's more so about the quantity that you're consuming. So consuming tons and tons of steel cut oats can still make you gain weight. The one thing about low glycemic carbohydrates that can help you a lot with your diet is that they usually will fill you up for longer then the faster digesting high-glycemic ones. A lot of this has to do with fiber for example brown rice will have a lot more fiber than white.
5 Intermittent Fasting Tricks to Burn Fat Faster
Learn 5 intermittent fasting weight loss tricks to burn fat faster. These tips will help those of you looking to lose weight fast. If you are on the ketogenic diet some of these tips will benefit you as well 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=fasting Timestamps: #1 Stick to foods that won’t spike your blood sugar/insulin level – 0:34 #2 Keto fasting – 3:01 #3 Extend the length of your fast – 4:39 #4 Performing fasted workouts – 5:30 #5 Lifting heavy weights – 7:41 You really shouldn't start an intermittent fasting plan......... Well.... at least not until you watch this video because today I'm giving away the top 5 ways that will allow you to burn fat faster while fasting. If you've already tried intermittent fasting and you did it correctly you've probably already noticed some great results. You probably lost some body fat, maybe lost a few pounds off the scale, and you've become more productive in the process.... which is all great. But I know if you could double or triple your results without spending more time in the gym or in the kitchen you would be more than happy to learn how. Am I right? ....I think i'm right. So let's get started with the very first trick... When you break your fast, during your feeding window you want to stick to foods that don't spike your blood sugar, and more importantly don't spike your insulin levels. And those two things aren't always the same. As many of you already know one of the major benefits of fasting is that it'll allow you lower your insulin levels. Insulin is a fat storage hormone that serves as a bridge between your cells and the nutrients coming into your body. Your body will also stop burning fat when insulin levels are elevated. When we fast we are not just looking to lower calories by not eating, even though fasting will definitely do this the main goal of fasting for fat loss is to decrease insulin levels. And there really is no better solution for doing just that, when you simply don't eat your bodies insulin levels are naturally at their lowest. However, what most people don't realize is that even if you fast perfectly, once you break your fast you can spike your blood sugar and insulin levels high enough to cause your body to actually store fat rather than burn it. So if you want to burn fat at the fastest rate the goal has to be to keep your insulin levels low even after breaking your fast. We can do that by understanding some basic principles and then making a decision on what to eat during your feeding window around those key concepts. First let's get the obvious out of the way.... sweets, processed foods, and junk food will spike your insulin levels the highest while providing the lowest amount of nutrients. So if you want to burn fat faster after breaking your fast stick only to real wholesome single ingredient foods. Most of these foods you'll find by sticking to the outside aisles of your local grocery store or supermarket while avoiding the inner aisles. Next you have to know that carbohydrates have the biggest impact on your insulin levels, certain types of dairy have equally as big of an impact, other sources of protein have a moderate impact, and fat has the smallest impact. By not overindulging in carbohydrates and dairy after breaking your fast you'll already be miles ahead of most people. Since fasting is supposed to be a flexible dieting structure, I don't want you to restrict your carbs or dairy to nothing. In fact by doing that it'll probably make you want to have them even more. Instead I want you to break your fast with a large serving of vegetables in order to fill your stomach up and take the edge off your hunger. Then move on to your protein & fat sources, and then if you're still hungry you can move on to some low glycemic carbohydrates & dairy. This will allow you to limit your insulin spikes during your feeding window without actually thinking about it & without restrictions. Let's move on to the second way to burn fat faster that goes hand in hand with the first tip we just went over. I'm talking about keto fasting. Keto fasting is a combination of the ketogenic diet & fasting. This will make your diet a little less flexible because you will have to adhere to a certrain macronutrient split, but it's an incredibly effective way to speed up the amount of fat lost from fasting. Here you would start by setting up a regular intermittent fasting & feeding window. An common example would be to break your fast at 1 o clock & then switch back to fasting at 9 o clock. But during that 8 hour feeding window, with this method you'll actually want to keep your carbohydrate consumption under only 5 to 10 percent of your total daily caloric intake. This means no grains, no starchy veggies, & only berries for your fruit. Studies on fasted training: tinyurl.com/ybosvgqf tinyurl.com/y7n9d4jc
How To Break Your Fast - Without Getting FATTER!!!
Learn how to break your fast without getting fatter or gaining weight. There really aren't any magical foods that'll make you lose more weight or burn more fat after fasting. Whether you are intermittent fasting, on an extended fast, or keto fasting this video will show you the simple stress free way to break your fast safely for continued weight loss and fat loss. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=fatter A new topic that a lot of people have questions on is fasting, and an especially common question is how to break your fast. Now a lot of fitness experts and gurus have swooped in on this topic and they've started answering this question in some pretty misleading ways, and I gotta say i hate it when things are overcomplicated. So in today's video I'd like to simplify this question and give you the bottom line truth so you know exactly what to do and what not to do when breaking your fast. And it''s a lot easier than you may think. First let's all agree that fasting is supposed to give you more freedom and flexibility with your diet. So going over the top and obsessing over the precise amount of carbohydrates, proteins, fats, your insulin levels, your salt intake, what foods your allowed to eat, what your not allowed to eat, having to drink bone broth, mct oil, apple cider vinegar all that kind of stuff like that kills the whole premise of fasting. It's supposed to be a stress free way of eating. Also one big mistake that a lot of people make when fasting is that they continue to try to calorie restrict after their fast is over, and I'm shocked to see some experts advocating for that as well. So I have news for you guys and hopefully some of these experts are listening if you haven't already heard your willpower is a finite resource. Meaning you will run out of willpower, & fasting for a portion of the day already takes a substantial amount of your willpower. People that continue to be super restrictive & stressed out after they break their fast have a higher likelihood of binge eating because they drain all of their willpower. So with that in mind I'm gonna give you the very basic things that you have to be aware of when breaking your fast, & I promise you this is all you need to know. The number one thing you need to know is not some magical food that will miraculously help you lose more fat after your fast. No the number one logical thing that you need to be aware of is binge eating & the second thing that won't even effect most of you, but i'll go over it anyway is digestion. That's all you need to know...see you guys next week....just kidding. Let's get the digestion stuff out of the way so I can teach you how to never binge again after fasting. Your digestive system will most likely reduce enzyme production & affect the mucus lining in your stomach on a long term fast. I'm sure everyone's heard of the phrase if you don't use it you lose it & that applies to your digestive system as well. Your digestive abilities in a sense will experience a sort of atrophy, however digestion won't typically be affected by most fasting protocols. That's right most of you that are obsessing about whether to buy organic bone broth or regular bone broth to break your fast are wasting your time. Whether your following intermittent fasting, the 5:2 diet, the warrior diet, or even the one meal a day diet your digestive system should remain fine. Only after a long term fast usually lasting three to seven days will you experience this effect on your digestive system. Again most of you are not fasting that long, you're simply skipping breakfast & maybe lunch, but if you do wind up doing a long term fast where you fast for a few days there's a very simple solution to reset your digestive system. Reintroduce food slowly starting with food that's easier to digest. Meaning you can't go from fasting for seven days to eating pizza hut because you will definitely need to take a...........*Scene from dumb and dumbber*.... that's it...it's really not rocket science. Foods that are easiest to digest include things like...yes the bone broths, soups, juices, and pureed fruit. White rice, mashed potatoes, and raw fruit are all easy to digest as well so you can begin incorporating these easy to digest foods the first day or two after breaking a long fast. By day 3 you should be okay to start consuming most natural real food including protein sources. Don't add a crazy amount of variety until you feel comfortable with basic protein options like chicken, fish, and eggs. Again most of you aren't on long term fasts & are instead doing short fasting intervals so most of you don't even have to worry about this. So what's something that most of you will have to deal with, even if you're on a short term fast. Well the number one thing is overeating especially over eating high glycemic carbohydrates & salt.
Biggest Diet Mistake - Stopping Skinny Guys !!!    How to gain weight & build muscle for skinny guys
Learn how to gain weight & muscle mass fast for skinny guys. If you're a hardgainer trying to bulk up with your diet and workout this video well help. You'll learn how to build muscle quickly and what mistakes to avoid. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=skinny Timestamps: Hard gainer: 0:43 Progressive Weight Training Program 1:19 Drastically Increase your Carbs 2:23 40-40-20 Split: 3:00 Insulin: 3:14 Consistency is Key: 4:47 Take Away Points 5:52 So you're a skinny guy, you're somebody that most people would refer to as a hardgainer. And all you want to do is gain some weight and build some muscle but it seems like no matter what you do your body just won't let you gain any weight. Trust me I've been there after working out and burning a whole bunch of fat it became really hard to put on any extra muscle for me. In high-school people would call me lanky and even though I was strong especially for my weight I didn't feel like I looked strong and for whatever reason that was important to me like I'm sure it's important to a lot of you. Overtime I changed that and I promise you it's possible for you to change it too. You can learn everything you need to do to change it in this video today. Let's start first with the term hardgainer I want you to eliminate it from your vocabulary because every disadvantage that you have can be turned into an advantage. Focusing on your disadvantage of putting on muscle will not help you build muscle it'll only help you find excuses for why you can't. Again I don't care how fast your metabolism is you can build muscle and you can build a lot of it by doing the right things. So stop calling yourself a hardgainer.......hardgainers by the way are very lucky because after they put on muscle they're usually the ones that looks super aesthetic because it's easy for them to stay lean. To gain weight first of all you should be challenging yourself with a progressive weight training program. This means you should work on incrementally increasing the weight you're lifting for every one of your exercises especially for the compound major lifts like squats, bench and dumbbell presses, deadlifts and weighted wide grip pullups or barbell rows. Progressive overload in your compound lifts is super important to build mass however it's not the only thing that you have to do. When I was in my sophomore year of high school I was benching 205 for almost 10 reps. And I remember somebody in our high school gym came over to me and said you don't look like you can do that weight. and even though he meant that as a compliment he meant that I'm stronger than I look that's not how I took it. So around my junior and senoir year I started to increase the amount of food that I was taking in. And even though this did help me grow it only helped me grow a little bit. It wasn't until after high school that i really discovered how important eating the right food in the right amounts...how important that is for building Mass. Here's what I learned first of all if you're going to the gym lifting the heavy weight but still struggling to build muscle I need you to drastically increase your carbohydrates. And I don't mean carbs like candy ice cream chips and junk food I mean carbs like brown and white rice sweet potatoes quinoa buckwheat couscous Ezekiel bread and even regular whole wheat bread and pasta is a must if you're struggling with building Mass. Now I know this isn't the general advice that you're going to get because there's a huge carb phobia in the fitness industry nowadays but I'm telling you if youre hitting the gym hard that's what you're missing. Back in the 70s and the 80s bodybuilders like Arnold were very fond of a 40-40-20 split where they would have 40% protein 40% carbs and 20% fat. And for gaining muscle this was always the split that I noticed the most results with. You may be wondering why a high carb diet will help you gain muscle. And the reason why is because of insulin. At the end of the day we're trying to get you to gain weight here. To lose weight we know that we need to keep your insulin levels low. To gain weight the inverse is true we need to keep those insulin levels High. And carbs are the most insulinogenic out of the three macronutrients protein carbs and fats. So but having more carbs you're going to be able to spike your insulin and gain weight easier. It is absolutely unnecessary for you to have more than one gram of protein per pound of body weight. However with carbs if you're skinny and you just can't gain muscle no matter what you do the Sky's the limit with carbs. Most hardgainers Focus way too much on how much protein theyre having and they're doing trendy diets like keto and intermittent fasting. And I know that keto and intermittent fasting are both great diet plans to burn fat but they are far from the best diet structures to build muscle.
How to Build Muscle Faster with Proper RECOVERY After Workout ➡ Muscle Recovery Tips | Soreness Pain
Learn how to build muscle faster with proper recovery. Recover after a workout without overtraining. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=recovery Whether your lifting weights, playing a sport, or training with your body weight the working out portion of the process is very important to develop your muscles and to increase your strength. There really is no other method quite as effective as exercising to achieve your physical goals. However most people don't fully understand and appreciate just how important recovery is, in this process. So, In this video I'm going to go over the importance of recovery, how long you should recover for, and how you can speed up your recovery. Let's start by talking about one of the most major reasons why recovery is so important. When you workout, whether you're lifting weights, playing soccer, or doing push-ups your going to breakdown muscle tissue in the process. This might sound like a bad thing but it's actually totally okay. We're not talking about full out muscle tears, but instead tiny microscopic tears in the muscle. These tears are what will end up leading to an increase in our muscles size, strength, and functionality. However the tears themselves are not what leads to all these improvements. In fact a worn out beaten up muscle is usually less capable than it would be fully healed. So the critical time for growing and strengthening your muscles is when you're out of the gym resting, not during your workout. When you recover from a workout it takes some time to repair all those microscopic tears. Exactly how much time varies from person to person and is also dependent on how intense your workout was. For example in a low-intensity workout such as jogging at a steady pace you're not going to need quite as long to recover and some people can be ready to go for another run within 24 hours. On the other hand if you do a power lifting workout it could take you anywhere from 72 hours all the way to a full week to recover fully, especially from heavy exercises involving large muscles groups like squats. In general when using weights it is recommended that you take at least 48 hours off before working the same muscle group again. So you can go and workout the next day, but just try to work on a different muscle group. Another factor that influences how long it takes you to recover is the style of the workout. Does the workout involve a lot of eccentric lifting where you're slowing the weight down or is it mostly concentric where you are accelerating the weight. If you're doing mostly concentric exercises where you drop the weight such as Olympic lifters or many crossfitters then recovery is faster. Bodybuilders and power lifters would be categorized as doing more eccentric lifts so they may take longer to recover... And the last factor that effects recovery time, is age. If you're older you're going to have a tougher time recovering than if you're younger, and you may need more time off. Keep in mind that you regardless of your age your muscles aren’t the only thing that need time to recover. Your connective tissue such as tendons and ligaments need time to recover as well. The thing about tendons and ligaments is that you may not even feel sore, but that doesn't mean that they are fully recovered. Especially because tendons and ligaments receive less blood than the muscles so it takes them longer to fully repair. Therefore, do not base whether you need time to recover or not only on soreness because it's not the best indicator. It's important to also realize that when training intensely you have to worry about your nervous system recovering as well. If you do an extremely intense leg workout and then the next day do an extremely intense upper body workout, you may not be at your best for your second workout. Even though you are working different muscles, doing a high intensity workout will take a toll on your nervous system. Chances are high that it won't be ready to go all out for another intense workout the next day. Your CNS or central nervous system is responsible for generating muscular contractions in all types of training, so when you stack workout upon workout, eventually it can tire out. To help your central nervous system fully recover it may be a good idea to not only take a day off between working the same muscle groups again, but instead to just take a day or two off in general. This will allow your body to fully recover. I've been surprised so many times when I would take a few days off of working out and come back even stronger. This definitely had to do with my nervous system finally being allowed to fully recover.
Should You BULK or CUT First (SKINNY FAT FIX)
Should you bulk or cut first if you're skinny fat or a beginner? This cutting vs bulking will teach you which one to do first and how to do it. You'll learn best way to structure your diet and workout to optimally burn fat while cutting and build the most muscle when bulking. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=bulk If you want to pack on some solid muscle, but you also want to lower your body fat percentage you're probably wondering which one you should do first. Is it better to bulk before cutting or is it better to cut before bulking. Does doing one before the other or doing them in a certain order speed up your progress? Well that's exactly what I'm gonna go over today...bulking vs cutting, and by the end of this video you'll know exactly which one to do first based on your goals. The decision of which one to do first is especially difficult on two groups of people beginners & people that would refer to themselves as skinny fat. As a totally new beginner the really amazing factor that you have on your side is a little something that we call newbie gains. Meaning it doesn't matter all that much what you do even if you're doing the wrong thing you'll probably lose a little bit of fat & add a little bit of muscle at the same time. Unfortunately this only applies to absolute beginners. Once you're no longer brand new you're going to have to pick one that you want to seriously focus & work on. If you've been working out for some time & you're skinny fat this choice can be tough because you don't have much muscle mass so you very quickly identify building muscle as a main goal. But, you have another problem, if you're skinny fat you have some body fat that you can't get rid of in those stubborn problem areas like your belly, your love handles, your chest, and your arms. Even though you may look completely fine in your clothes under those clothes you have stubborn fat that you want to reduce & probably eliminate altogether. So someone that's skinny fat will definitely have to decide whether they're going to bulk or cut first. When your goal is to bulk you're trying to build as much muscle as possible. On the other hand cutting is trying to burn as much fat as you can while sparring as much muscle mass as possible in the proccess. To differentiate further there are two opposite ways to bulk. You can do a clean bulk & a dirty bulk. Regardless of which way you choose to bulk, clean, or dirty they both require you to create a calorie surplus. When you put yourself into a calories surplus not only can you build muscle, but you can also gain fat. With a clean bulk your primary aim is to build muscle, but you want to do it in a way that minimizes the amount of body fat you gain in the process. So you'll typically be eating lean sources of protein like chicken breast & white fish, complex carbohydrates like brown rice & yams, & good sources of fats like avocados. Also your overall calorie surplus won't be too crazy high because that will also increase the chances of you putting on more fat. With a dirty bulk you pretty much don't care how much fat you gain in the process of bulking. Your main mission is to just build muscle. The fat you'll take care of after bulking up. Dirty bulks are very effective at building muscle, in fact they're probably one of the most effective things you can do to build muscle faster, but when you eat this way you can become much fatter throughout the process, which may not be a viable option if your skinny fat & you don't feel comfortable gaining any more body fat. I very rarely recommend that you do a dirty bulk at all, the only people that I recommend doing a dirty bulk to are people that are extreme hard gainers. These guys need to do everything they can to eat more & gain weight. A clean bulk is usually the best way to go & by cycling between enough proper clean bulks & enough cutting phases back & forth you should be able to get as lean & muscular as you want. So which do you do first. Well since you're looking to do both we should start with your body fat percentage to see which one you need more. The reason we focus on body fat is because the higher your body fat percentage is when you start the higher your body fat percentage will be when your done. Also with a higher body fat percentage in the beginning you'll have higher chances of storing more calories as fat throughout the process of bulking than someone that's much leaner. You'll store more if you start off at a higher body fat percentage because as body fat levels rise insulin sensitivity drops leading to insulin Resistance. Insulin is a hormone that you need to cooperate with your body in order to be effective at building muscle & to also be effective at burning fat. When you become insulin resistant your bodies fat burning ability decreases, the likelihood of gaining body fat increases, & protein
Why am I not gaining muscle? ✘ Top 3 Muscle Building Mistakes ✘ How to gain muscle
🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=building First you have to understand that plateaus are normal. You will go weeks and sometimes months without results because you're body has plateaued. Maybe you already put on some muscle and your body is trying to adjust to it's new mass before it puts on anymore muscle. However, if you haven't seen results as far as muscle growth in a long time, you may want to try some of the tips in this video to help you break through that plateau. #1 How much are you eating. Your body doesn't necessarily want to put muscle on because it's an extra expense calorie wise. In order to put on more muscle you need to be consuming a lot of extra calories above what it takes to upkeep your body. A lot of people will build some muscle at a certain calorie range, and then when they plateau they continue trying to build muscle at that same calorie range. If 2,000 calories per day is not building muscle, you may want to try 2250 calories per day. If that doesn't work in 4 weeks try 2500 calories per day. Just keep in mind that as you grow muscle and plateau your body will be using a lot more of calories that you consume to support that new muscle mass. So that means you need to add even more calories to build even more muscle. Also stop going crazy with supplements. Supplements at your local gnc or vitamin shoppe will not help you grow and build muscle as well as real food. #2 How intense are your workouts? When I first started working out I would come into my high school gym and in the middle of my workout I would look around at what kind of weights the people with more muscle than me were using. I would look at some guy with huge biceps and be like I wonder what he's curling. Okay he's curling 135 I'm curling 65lbs, if I want to get biceps as big as his I got to get to curling 135lbs. Now even though this is a very beginner mindset, and isn't always true, the intensity of your workouts are hugely related to the size of your muscles. As a natural lifter you're most likely going to need to use some really heavy weights to stimulate muscle growth. If you're using 25lbs for dumbbell presses every single week then chances are you chest is not going to get that much mass. Some people give way too much attention and focus to form and way too little to intensity. Yes your form is important, but you're going to have to get off of the tri cycle eventually and trade it in for a bike. That doesn't mean that you jump from doing 25lb chest presses to 75lb chest press cuz..u'll probably die. But it means that when you're comfortable with pressing the 25's you do everything you can to move up to 30's. So many people complain all the time about coming into the gym, working out, and not seeing any results. When I ask what they have done to take their workouts to the next level they draw a blank. Building muscle is not done by treating working out like a clock in clock out scenario. Someone can come into the gym 2 days a week and get more results than the person coming in 7 days a week just because they are pushing the intensity level of each of their workouts. If you can't move up in dumbbell presses, move up in flies. Try to move up in something every time you are at the gym. This doesn't only apply to building muscle. It can apply to burning fat, increasing your speed, your agility, and your conditioning. Instead of running for a mile every week, try two, then three, then 4. Point is don't keep doing the same things and expecting different results. #3 Hit Failure! Let me ask you a question. If you are trying to grow your chest muscles for example. And every one of those sets you hit 10 reps. Why do you think your muscles will grow. Every time your muscles think I'm good I just completed my set.. no problem. I'll be able to do it next time if I just stay where I'm at. On the other hand if you took 275, only did it for 5 reps, failed completely, and needed someone to help the weight off of you. Your chest is going to say shoot I need to get stronger and add more muscle fibers to handle the stressors in my environment. You need to fail to grow your muscles. If you want to build muscle grab weight in every set that causes you to hit failure before you get 10-12 reps in. You can lighten the load as you get further along your workout because you should be hitting failure faster and faster as you tire out your muscles. Other then that you just have to make sure you are not over training. Remember to build muscle you need to be in a calorie surplus state. So you can't be working out so much that you're burning up all the calories.
How Many Times a Week Should You Workout (3 or 7) | How often should you lift weights & do cardio?
How many times a week should you workout to build muscle and burn fat? Is three days a week best or 7? How often should you lift weights and do cardio? If you're wondering how many days a week you should be training to get maximal results, watch this video. 🔥 FREE 6 Week Challenge:https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=week Timestamps: Working Out 7 days a Week: 0:24 Forward Momentum: 1:37 Muscle Groups: 2:08 Over-Reaching: 3:04 Rest Day or Week: 3:24 Strict Strength Gains: 3:42 Routine: 4:09 Split Training: 5:16 Hypertrophy: 5:40 Strength & Full Body: 5:55 Fat Loss: 6:06 How many times a week should you workout to achieve the fastest and best results possible? That's a question that I'm asked almost on a daily basis. Should I workout every single day should I only work out 3 times a week what's the best method? Well im today's video I'm going answer this question in a way that'll end this debate once and for all. Let's start by taking a look at the pros and cons of working out more frequently. Is there a benefit of working out 7 days a week? Most people would say no because you're not giving your body any time to recover and Recovery is when your muscles grow. However an instant benefit of working out everyday is the insane forward momentum that you're going to generate. People very rarely consider the impact of momentum on their Fitness routine. You guys have heard an object in motion stays in motion unless acted on by an external force and the same thing vice versa an object at rest stays at rest again unless acted on by an external force. Well when you work out 7 days a week contrary to popular belief it's super easy to never miss workouts. The main reason why is because we're creatures of habit and another reason why is because you have to spend zero time debating about whether to work out that day or not. So you don't tax any willpower. It's just a set part of your day everyday you go to the gym and you get your workout in, no questions asked. It's just part of your routine, your habits that you engage in every single day. Believe it or not this can be super powerful I've done both working out 3 days a week and working out 7 days a week and believe it or not sometimes it was harder for me to make it to my 3 days a week then it was for me to make it to the gym every single day. And this is again attributed only to forward momentum. Momentum is something that's not really talked about enough and it's a shame because it really matters. To illustrate the power of momentum the reverse of working out everday would be not working out for let's say the last year. I think we can all agree that getting your butt back into the gym after not working out for a year is about a billion times harder then getting to the gym after not working out for a day. The reason for that is because of momentum. Another advantage of working out everyday is that you have the ability of hitting your muscle groups more frequently. So if you're trying to build muscle especially as a natural, to stimulate protein synthesis you're going to have to work out more frequently. The best results that I've gotten in regard to building muscle have always come from hitting each of my muscle groups twice a week. Whenever I would try to hit my muscle groups once a week my progress would slow down. With a split routine like chest and back on one day legs on the next day and then biceps triceps and shoulders on the third day you can just take a day off and repeat that for a second time within one week. This will cause your muscles to get twice the amount of stimulation allowing you to build muscle faster as a natural lifter. So working out more frequently like 6 days a week or even every day does have a lot of benefits but there are cons as well. If you work out everyday you're going to have a really tough time on the days that you're inevitably sore from one of your previous workouts. This could eventually lead to what's called over-reaching which is the precursor to overtraining. When you start over reaching and eventually when you over-train it's like hitting a wall. all your energy is gone and you start getting less and less returns even though you're putting in more and more work at the gym. That's why even if you are working out everyday you should plan an occasional rest day or even a full week of rest. Resting for a week could really do you a lot of good. You may be surprised when you come back even stronger because you let your body fully recover. Speaking of strength, working out more frequently is probably not the best strategy for strict strength gains. If you're trying to go more so for powerlifting strength gains... 3 days a week will probably be way better of a strategy for you to follow because that will allow the optimal amount of time for not only your muscles to recover
Slow Reps vs Fast Reps (5X YOUR GAINS)
Slow reps vs fast reps which is better for building muscle mass, burning fat, and losing weight? How fast should you lift weights? Does rep tempo, rep speed, and time under tension really matter for growth size? What are the benefits of slow and fast reps in relation to hypertrophy and bodybuilding? I answer all of these in this video. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=slow Timestamps: Breaking Down Muscle Tissue: 0:18 More Endurance: 1:16 Target Fast Twitch Muscle Fibers: 1:58 Build Strength: 2:43 Combine Slow & Fast Reps: 3:57 Weight Loss: 5:11 They Both Have Their Place: 5:54 Whats better slow or fast reps? Is it better to go faster if you're trying to lose weight? What about if you're trying to build muscle will going slower help you build more muscle and burn more calories? will it give you a better workout? I'm going to answer all these questions today and you may be surprised by some of these answers. Let's start with the benefits of going slower. The major benefit of performing slow reps is that during The Eccentric portion of the movement otherwise known as the negative portion of the movement so I'm talking about when you bring the bar down during a bench press for example or when your arms open and extend during a curl that's consider the negative or The Eccentric portion of the movement and it's during that portion of the movement that you're breaking down muscle so when you go slower and you resist the weight coming down you spend more time under tension and break down more muscle. The other thing that you do is you eliminate or at the very least reduce the momentum involved in the movement and typically your form will improve and you'll be able to Target the muscle that you're trying to work better. A Lot of times by doing the Reps slower and by dropping the weight a little bit you're able to find flaws in your form that you can fix. Another huge benefit of doing slow reps is that you're going to develop more endurance. When doing slow reps with lighter weight for high reps you're going to be targeting your slow twitch muscle fibers more and those muscle fibers are responsible more for endurance....Let me explain that a little better, all your muscles have fast and slow twitch muscle fibers within them. Fast-twitch muscle fibers are typically targeted a lot more with heavy weight and fast explosive movements. Fast twitch muscle fibers are also the type of muscle fibers that are associated with producing the greatest muscular Force possible which means that fast twitch muscle fibers are associated with strength and they also have the highest potential for growth. Believe It or Not There are still ways to Target your fast-twitch muscle fibers with slower reps and lighter weight. The best way to do that would be to go really slow on The Descent and explode as fast as you can when going back up. With enough repetitions and enough fatigue even with lighter weight you'll eventually exhaust your slow twitch muscle fibers and start incorporating your fast-twitch muscle fibers into the movement. So the point that I'm trying to make with this example is that slow twitch and fast-twitch muscle fibers aren't necessarily the same exact thing as slow and fast reps because you can hit your fast-twitch muscle fibers with slow reps and you could hit your slow twitch muscle fibers with fast reps. So what are the benefits of faster reps. Well I already mentioned one big benefit is that it'll help you build strength because you'll be able to concentrate on lifting a heavier load. Due to the fact that you're not spending as much time under tension you're able to squeeze out a few extra reps of a heavier weight load by going faster. The other thing that you can work on is your explosive strength. So for example if you want to train for a higher vertical jump in order to be able to dunk a basketball then fast explosive reps are the way to go. The point is If you're just concerned with strength and want to make strict strength gains I would go with faster reps. however if your goal is predominantly to build muscle then you want to go with slower reps at least on The Descent. Even though faster reps are typically associated with more strength one study done on 12 men conducted in Brazil compared men that lowered the weight at a 1 - 2 - 3 down Tempo and 1 second up tempo and the other group of men other lowered the weight at just one second down and one second up. Surprisingly they found after 12 weeks that the men in the slow speed group showed nearly five times the progression in strength then that shown by the fast speed group. And the slow group also built nearly three times the amount of muscle. Even though this is a small study it very much fits with my personal experience. I personally really enjoy combining both fast and slow repetitions and when you combine both you can
How to Cut Without Losing Muscle | Lose fat & Maintain Muscle | Burn Fat & Gain Muscle while Cutting
Cutting without losing muscle...is it even possible? Learn how to lose fat while maintaining muscle mass. Burn fat with losing muscle and possibly even gain some muscle while cutting. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=maintain If you've ever dieted consistently for an extended period of time you've most likely also experienced some muscle loss throughout that diet. Even though losing muscle is inevitable when cutting there are some steps you can take to prevent muscle loss and keep it to a minimum. The first major thing you can do to slow muscle loss is give your muscles a reason to stay. I know that might sound kind of silly, but what I mean is that you have to continue to lift heavy and challenge yourself with the weight load that you use. All too often people will feel tired and weak while cutting so they allow that to dictate the intensity of their workout. When dieting you will feel like you have less energy because you will most likely be taking in a limited amount of calories per day in order to burn body fat. Many people automatically will just give in to this lack of energy and start dropping the weights they are using every week. As you drop the weights your muscles will get weaker and weaker throughout the cut and you will have to drop the weight again and again and again. Many people also still believe in the widespread myth that when you're trying to cut and get lean you should go for high reps with light weight. This is a very bad strategy if you want to maintain as much muscle as possible during a cut. If you are dieting for six weeks I very highly doubt that you will be able to lift the same amount of weight for the same reps at the end of your diet as you did in the beginning of your diet. However, this doesn't mean that you should just drop the weight without fighting for every last pound. Try as hard as you can to not lower the intensity of your workouts when you are cutting. This means try to keep the wieght as heavy as usual, perform as many sets and exercises as usual, and don't do half ass workouts. Give your body a reason to maintain that muscle and it will. When you absolutely have to drop the weight because your rep range went from 8 reps at the start of the diet to 3 or 4 reps 4 weeks into it, then do it, but don't do it without a fight. And if you can somehow maintain the same weight load and intensity levels for your workouts for the entire cut then that would be ideal. Remember this..."the primary training stimulus required for maintaining muscle is maintaining your current levels of strength." Something else that you may have to be aware of in regard to training on a diet is that not only will your energy levels suffer but your ability to recover will also suffer. So to solve this problem I recommend lowering your training frequency. This means that if you were working out 6 days a week before your diet, you may want to lower that to 3 or 4 times a week if you feel like you are not fully recovering between workouts. I am not a big fan of decreasing training volume (which would mean lower sets, reps, or the number of exercises), but I think it is wise to lower training frequency on a cut to allow your muscles to fully recover in order to maintain strength. Because remember maintaining strength during a cut equals maintaining muscle mass during a cut. To help your recovery you should also avoid excessive cardio. Many people do tons of cardio while dieting because they think it'll help them burn more fat. While this may be true you will be hurting your recovery speed which will ultimately hurt your strength during your workouts, which i hope at this point is obvious to you that thats bad news for your muscles. Now what about diet. Obviously there are ways to structure your diet to prevent muscle loss. One major thing that's very critical for maintaining muscle is eat enough protein while cutting. High protein diets have proven to not only be effective for burning fat, but also are very effective for maintaining muscle mass. Try to have at least 1 gram of protein for every pound you weigh. Also do your best to have the majority of your carbs with a serving of protein both before and after your workout. This will help you maintain strength and in turn muscle mass throughout your cut. Another thing that you have to recognize is that cutting calories too much too fast is almost always going to result in more muscle being compromised.
How to fix bad posture | FIX your posture in 4 MIN!!! | Improve Your Posture
🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=posture A very common question that I am asked is how to fix bad posture. How to fix your posture is not as complicated as it seems, in theory, but it does take a lot of work and practice. In this weeks video I address how to fix two very common postural imbalances: how to fix shoulder protraction and anterior pelvic tilt (kyphotic Lordosis Kyphotic lordotic). Bad posture is big problem for many Americans, and all people in general because we spend much of our lives in a flexed position. To further illustrate what I mean, imagine being curled up in the fetal position. This would be the ultimate flexed position, which is the opposite of good posture. We spend a lot of time texting, on the computer, driving, etc. This all impacts our kinetic chain and we end up with bad posture. It's important to start working on your posture because it will only get worse the older you get. Old people don't develop the hump on their back and start looking like quasi moto over night. They first develop the bad postures of shoulder protraction and forward head syndrome. To fix your bad posture one of the number one methods is to just stand up straight. That's right what your mom has been telling you is the best way overall. If you practice sitting and standing straight all day everyday for 30 days; I promise you will be shocked by the results. Your posture will dramatically improve. To find your normal posture take your shoulders and bring them all the way up and back and then let them hang down. This is your normal posture and a great way to work on shoulder protraction. Improve Your Posture Shoulder protraction is caused by a tight chest, tight lats, and a weak upper back (rhomboids). The way you would fix this problem would be working to strengthen the rhomboids twice as much as the chest and lats. Exercises such as barbell rows and reverse cable flies will greatly help you fix your weak rhomboids. Also spending a lot of time actively and statically stretching the chest and the lats to relieve some of the tightness. A great chest stretch is done by holding your arms bent at 90 degrees and leaning against a doorway with your chest sticking forward. To stretch the Lats hang off of a pullup bar relaxed for at least 20 seconds 4x. An anterior pelvic tilt is caused by tight hip flexors that pull the pelvis down from the front. Tight lower back muscles pull the pelvis down from the back symbiotically creating a steering wheel turning effect on your pelvis. The glutes are weekend by the position that your hips are in, and are unable to pull the hips into the proper alignment. The way we would fix this deviation is by strengthening the glutes through weight training exercises such as squats, lunges, birdges, and hip extensions. Also it is of even greater importance to spend a lot of time stretching the hip flexors and the lower back. Sit and reach is still one of the best stretches for the lower back. http://www.bensound.com/royalty-free-music How to fix bad posture | How to fix your posture | How | to | fix | bad | posture | your | how to fix your bad posture | shoulder protraction | anterior pelvic tilt | postural deviations | postural deviation | Postural imbalances | kyposis lordosis | kyphotic Lordosis | Kyphotic lordotic | Forward head | Old Bridge, NJ | personal trainer in Old Bridge, NJ | Bootcamp in Old bridge, NJ | bootcamp | boot camp | personal training | personal trainer | Improve Your Posture
Side Effects of Intermittent Fasting (AVOID THESE) | Negative Effects | Is IF healthy, good, or bad
Discover the negative side effects of intermittent fasting that nobody is talking about. Find out how to do intermittent fasting and see if it's healthy and good for you, or if it's bad for you. If you want to learn if intermittent fasting is safe or dangerous watch this video. See the biggest intermittent fasting mistakes people are making so you can avoid them. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=effects Timestamps: Hunger & Cravings 0:36 Headaches 2:13 Obsession 3:03 Heartburn 4:08 Getting the Runs: 4:41 Saving Your Calories for End of Day: 5:06 Overeating 6:08 We all know intermittent fasting is great and all but I'm sure I'm not the only one that's ever wondered if there are any........negative effects. So in today's video I want to talk about if there are any side effects associated with intermittent fasting. The good news is that a lot of these side effects will go away overtime. But it's definitely something that you should be aware of especially if you're just starting out, this way you know what to expect. By the way I'm a fan of intermittent fasting and I do it myself all the time but there are pros and cons to every single diet approach even fasting. Let's start with the most obvious of all the side effects the hunger the cravings and what you can do about it. If your transitioning to intermittent fasting, but you're used to eating three Square meals a day everyday or if you're used to eating 5 meals or 6 meals then you're going to feel a little hungry transitioning to either skipping breakfast or skipping dinner. Your body is used to its normal routine feeding schedule. It releases hormones during the times of the day that you normally eat to Signal hunger and your body even increases stomach acids during those times. So its going to take some time for your body to adapt. There are a couple things you can do to reduce your hunger one of the most talked about is to skip breakfast and drink coffee. And even though coffee does have an appetite suppressing effect its not my best tip for you to reduce hunger. But it can sure help and if you do decide to have coffee just make sure your coffee doesn't have any cream or sugar. The best way you can prevent hunger is by not trying to do everything all at once. A lot of people try to cut carbs, restrict calories, fast, and go into ketosis at the same time. That'll make you lose fat faster right? No.... that's gonna make you binge faster. If you're going to try intermittent fasting don't cut your carbs at the same time. If you want to combine carb cutting with intermittent fasting later on when you've already adjusted then you can do that you can even do a keto style intermittent fasting diet plan. But I wouldn't start off with it a lot of people make that mistake and that just makes you crazy hungry which just makes you binge and then fail your diet. The next potential side effect is a headache. This is another thing that won't last but when people first start fasting it's very common for them to get headaches that come and go because their body is still getting used to their new eating schedule. BY Staying hydrated you can help prevent some of these headaches. But these should go away. One side effect that applys to a longer term fast is that you may have decreases in your strength and overall performance. However this doesn't really apply to intermittent fasting because you're only fasting for 16 hours. You may have a slight decrease in strength when first starting but as soon as you adapt your strength should go right back up. Now if you are fasting for days at a time that changes things you will have a reduction in athletic performance. Another big side effect is obsession which is not what intermittent fasting was designed for. People obsess over the little things. for example some people will sit there and wait 10 minutes because they're afraid of breaking their fast 10 minutes early. That's crazy intermittent fasting is a form of flexible dieting. It's Originators definitely did not want for you to obsess over your feeding and fasting windows. They tried to move away from a restrictive dieting model. If you're at the restaurant with your family after fasting for 7 hours or even six hours and you have to break that fast that day a little early it's not the end of the world. First of all you can balance out your Macros anyway and you can go right back to fasting the next day. Don't obsess over the little things remember that intermittent fasting works because it helps keep your insulin levels low and helps you control the amount of calories you eat for the day. There are other ways that you can still do that during a day where your forced to break your fast. It's really not a big deal. Let's talk about another side effect believe it or not heartburn is it very real side effect that can happen due to fasting.
How to BURN FAT with Weight Training for WEIGHT LOSS | How to lose fat with weights | Lifting
🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=lifting First I'd like to say that any kind of exercising will burn fat as long as you wind up creating a calorie deficit through a combination of diet and exercise. You cannot burn fat just by weight training if you have a poor diet. However, I know a lot of people that are under the impression that weight training can only be used to build muscle, but the truth is that there are ways for you to weight train in which you will burn way more fat than you ever could just by doing tons of cardio. When you do cardio you get to burn calories for the duration of your cardio session. So if you're running on the treadmill for half an hour you will burn calories during that half hour and maybe a few more calories for the next half hour while you're body returns to homeostasis. On the other hand with weight training you'll burn calories throughout the entire day. This is because your body will use what you eat to replenish glycogen stores in your muscles, it will also rebuild the muscles with amino acids from broken down proteins, and you'll experience epoc which is excess post exercise oxygen consumption. Or otherwise known as the after-burn effect. Another benefit of weight training is that by building muscle your metabolism will go up. Now even though you will experience all of these positive effects with traditional weight training. There are plenty of ways to take it up a notch and make your weight training workouts way more effective at burn fat. The first way is through a method know as peripheral heart action training. The goal of this type of training is to keep the blood circulating throughout the whole body. Usually this is accomplished by mixing upper body and lower body exercises back and forth within a circuit. An example of this would be to do an upper body exercise like bench press, then right away do Barbell squats, then follow that up with Bent over rows, and finish with walking lunges. There I would be doing upper, lower, upper, lower. By cycling between upper and lower your heart has to work harder to push blood back and forth between the muscles being worked. This means you're going to burn way way more calories than somebody that is doing traditional weight training. The other supposed benefit is that it prevents you from feeling too much burn in one muscle group. However, i think if you do this correctly you will definitely feel the burn. You don't have to limit yourself to upper and lower splits for peripheral heart action training. I think it's very important to work on building muscle when you're goal is to burn fat because building muscle will help with that by elevating your resting metabolism. To build muscle you have to go heavy. It's tough to go heavy when you're doing upper an lower exercises back to back because you're going to get really winded. So to help you build muscle while still burning more fat you can do a purely upper or lower body PHA Split. An example of an upper body PHA split would be to do a set of Inclined Dumbbell presses, followed by a superset for chest with dumbbell flies, followed by a Bent over dumbbell row, and finished with a superset for the back like reverse flies. You can do the same thing with your legs, just switch back and forth between working the front and the back of your hips and thighs. Another Amazing way that you can burn a ton more fat with weight training is by doing something that you all may have heard of, high intensity interval training. But I'm going to give you a way to structure your HIIT program to make it even more effective. Instead of just doing the more aerobic based exercises back to back for example burpees, plyometric lunges, rope slams, and squats jumps are all more aerobic exercises. Instead of just doing that, the more effective structure for burning fat would be to do a heavy weight training exercise, followed immediately by your more aerobic exercise. If you combine 3 of each into a 6 exercise circuit where you go back forth between an aerobic exercise, and a heavy anaerobic weight training exercise you will burn a ton of calories. A good example of this would be to do Barbell clean and presses, followed by burpees, followed by deep Barbell squats, followed by squat jumps, followed by T Bar rows, and finished with 45 seconds of mountain climbers. Besides the mountain climbers everything else you would do for 10 reps. If you do 3 sets of that circuit, I promise you'll be dead. And you'll burn a ton more calories then you ever could with a cardio based workout plan.
9 Things I Wish I Knew When I Started Training | LEARN FROM MY MISTAKES AS A BEGINNER
The TOP things I wish I knew when I started training. Learn about the common weight loss & muscle building mistakes so you can avoid them. Also learn how to avoid common diet mistakes. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=wish Timestamps: Not Taking Steroids (JK!) 0:33 Incorporate More Leg Days: 1:52 Taking Pre-Workouts: 3:03 Better Form: 4:15 Spending Money on Supplements: 4:49 Try to Target Fat Burn: 6:15 Using the Right Equipment: 6:46 More Compound Exercises: 7:17 Consistency: 7:56 Have a Workout Partner: 8:13 You ever wish you could just rewind time and do certain things all over again differently using the knowledge that you have now? Well one thing's for sure I definitely would not be lifting the same way that I used to. Unfortunately you can't rewind time but I can teach you all the things I wish I knew when I started lifting. This way you can ensure that you wont make the same mistakes that I did because those mistakes literally slowed down my transformation by not weeks or months but by years. So lets start with mistake number one, not taking steroids..... just kidding.... the biggest mistake was focusing too much on exercise and not enough on diet. I didn't start focusing on my diet until my 4th or 5th Year of training. And then I didn't get really serious about diet until like my 6th year. So it should come as no surprise that in my sixth year of training I got the most results. Probably almost as much as I got in all the other years combined. Whether you're trying to bulk cut or maintain it all starts with your diet. I used to think that if I exercised more often and harder I would build the body that I wanted. I would try upping my weight as often as I could and I would always be trying new ways to overload my muscles but never really took the time to learn about nutrition. This led me to burning some fat but I still looked like that typical lanky guy that could lift heavy weights but didnt look the part. It wasn't until I started really focusing on my diet to the point where a lot of friends and family thought it was an obsession that I started getting really good results... aesthetically speaking. When I started tracking my macros and when i setup a diet plan that I followed consistently...that was when I built a bunch of muscle and got shredded. If you've ever heard you can't outrun a bad diet... well it's true. The next thing that I would definitely do differently would be incorporate more leg days. I worked my upper body for two or three years before I seriously started working my lower body. Sure I did some Smith machine squats and some leg presses here and there but most of my workouts were totally upper body. When I finally started doing barbell squats I was squatting 95 lbs when I could already bench 225 lbs on the bench press. And ever since then it's been a long game of catching up. Most guys starting out think that the most important muscle groups are biceps and abs. ...If you have an arm specific day and you don't have a leg specific day you're crazy. When you work your legs you have the biggest testosterone and growth hormone release when compared with any other body part. This is gonna help not only your leg muscles but also all your other muscles grow. On top of that leg exercises are going to be the exercises that apply to any kind of functional activity that you do in life, whether playing a sport or picking up a heavy box off the ground so if you want to consider yourself fit you better start working those legs. Another mistake I made was taking pre workouts to pump me up. The mistake I made with that was taking it daily. Since I worked out almost everyday and I was looking to have the best workout I could, every time, it was a good idea to take a pre workout before every one of my workouts right? No wrong.. what happened was that the Pre-Workout completely lost its effectiveness because my body developed a tolerance to it. So I started trying different pre workouts. And each of them lost their effectiveness faster than last. The biggest problem was that now on the rare occasion that I didn't take a pre-workout I felt like garbage at the gym. Like I had no energy at all because my body was so accustomed to the Pre-Workout. Now I know that the best way to use your pre-workout is maybe once or twice a week. This way it doesn't lose its effectiveness and you can make sure that you only use it on the days that you're gonna really try to push yourself and lift really heavy. Speaking of lifting heavy that's one thing that I would definitely not change. I highly recommend that push yourself with the weight load that you use and always up your weight after you're able to do an exercise for 8 or more reps. The one thing that I do wish I did differently regarding this topic is I wish I had better form when trying to Target certain muscle groups for growth.
Coconut Oil weight loss | For Immunity, Detoxification, Blood Sugar Regulation, Heart Health
🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=oil Believe it or not coconut oil weight loss is possible and probable. Would you like to know how to use coconut oil for weight loss? Also did you know that it could be used for Candida, Immunity, Sex Drive, Detoxification, Blood Sugar Regulation, Heart Health Well in this weeks video I explain the benefits and uses of coconut oil. Coconut Oil is a medium chain fatty acid. It is comprised mostly of saturated fats. Most people go running for the hills when they hear saturated fats. This is mostly due to the lipid hypothesis, which is out of date and has been disputed again and again. Coconut oil is not dangerous for your health especially for your heart health. There are different types of cholesterol out there that effect the health of your heart. Everyday they learn more and more and bounce back and forth between demonizing carbs to demonizing fats. All that we need to know is that coconut oil helps increase your HDL or high density lipoprotein production. HDL is the good cholesterol responsible for escorting LDL (the bad cholesterol that can clog arteries) out of your body. With so many people avoiding fat I have to make it clear that fat does not make you fat. In fact carbs are a lot more likely to make you fat than any other macronutrient. Not that I am saying carbs are bad because they are not. Fat and coconut oil is necessary for normal brain function, your joints, and producing hormones. If your hormones get out of wack because you're not eating enough fat you will definitely not be losing any weight. Coconut oil and weight loss is a much better option than no fat and no weight loss. The list of benefits from coconut oil go on and on. Some of my favorite are increase energy, faster recovery time, increased sex drive, and better regulated metabolism. Digestive health is critical for weight loss, and coconut oil helps with digestive disorders as well. This will directly impact your metabolism. If you have seen my other videos you know how much I preach about the importance of having a good metabolism when it comes to weight loss. The most popular form of weight loss oil on the market today seems to be olive oil followed by peanut oils and butters. The problem with this is that they are comprised of monounsaturated fats, which isn't necessarily the best option for avoiding weight gain. Our bodies fat stores are mostly monounsaturated fat, which makes it a little counter productive to be trying to lose weight by eating the form of fat that our bodies like to store the most. Have 1-2 Tablespoons of coconut oil for weight loss. Have 1-2 Tbs daily. Although almost anytime is a good time for coconut oil, breakfast and before bed are the best times of the day to have coconut oil. Your body will make best use of coconut oil at the start and end of your day. http://www.bensound.com/royalty-free-music Coconut Oil Weight Loss | Coconut Oil for weight loss | coconut oil and weight loss | coconut | oil | weight | loss | for | and | coconut oil | weight loss | how to lose weight with coconut oil | how to take coconut oil for weight loss | Hazlet, NJ | Hazlet | bootcamp in Hazlet | boot camp in hazlet | Personal trainer in hazlet nj | Personal trainer | Personal training in Hazlet NJ | NJ | Coconut Oil For Candida, Immunity, Weight Loss, Detoxification, Blood Sugar Regulation, Heart Health
How to Lean Bulk (Step by Step Guide) | Clean Bulking Diet & Meal Plan | Bulk Without Getting Fatter
This is a complete lean bulking step by step guide. If you want to learn how to lean bulk or how to set up a clean bulking diet and meal plan check out this video. You'll finally learn how to bulk without getting fatter or at least minimizing it. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=clean Timestamps: Clean & Dirty Bulks 0:13 Pick Your Goal 0:50 Calorie Surplus 1:41 Single Ingredient Foods 2:54 Best Foods for Lean Bulk: 3:18 40-40-20 Split 4:41 Heavy Weight Training 5:58 Split Training 6:21 Is it possible to build massive muscles without gaining much fat, so you can look bulky and shredded at the same time? Yes it totally is and today I'm gonna show you exactly how to do a lean bulk with this step by step guide. I spent a lot of time doing both clean bulks and dirty bulks and I could say for sure that the results produced by each of these methods are completely different. With a dirty bulk you're obviously going to have the advantage of enjoying yourself a lot more during the bulking process. You can get away with foods like candy ice cream chips To the point where it may not even feel like your dieting at all. But with a lean bulk you're going to know that you're dieting. Even though you'll be feeling full you're going to be sticking to good high quality sources of food. The type of food that most people would associate with dieting. So where do we start. Well first of all we got to pick our goal. I know a lot of people are telling you that you can build muscle and burn fat at the exact same time and even though this sounds very appealing its simply not true if you've already gone through that beginner stage of lifting weights. After what we call the Neubie gains phase...after that passes you're going to have to pick a goal and actually stick to it. When we do a lean bulk our main goal has to be to bulk, the goal is to put on muscle and the secondary goal is to limit the amount of fat that you gain throughout that whole process. This is kind of comparable to having a main goal of cutting while trying to minimize muscle loss as much as possible during your cut. It's very important to set our primary goal and think of it in this way because when you're bulking you will always put on at least a little bit of body fat I don't care what anyone else is telling you a proper bulk requires a calorie Surplus and a calorie Surplus will make you gain some body fat. The point is to minimize the amount of fat gained. That is what I would define as a successful lean bulk. To find out exactly how many calories you can use my free macro calculator on gravity transformation.com. or an even easier way to do it would be to multiply your weight by 15. If your goal is just to bulk and you don't really care about gaining fat then you can multiply your weight by 18. You would also be better off multiplying your weight by 18 if you're a hardgainer. But multiplying by 15 is a really great starting point for a lean bulk for most people. Whether you simply multiply your weight by 15 or use lets say the most Advanced calorie calculator in the whole world the number you get is still not going to be 100% accurate this is merely a starting point. You're going to have to adjust that number based on how your body responds. If you notice that you're gaining a lot if fat, then your Surplus number is probably a little too high. If you're staying too lean and I can't even if mass then you could probably raise that number higher. Unfortunately there's no way to find out for sure without a little bit of trial and error to treat the number that you get as your starting point. During a lean bulk you're going to stick to mostly single-ingredient real Foods. Now even though you could bulk with a If It Fits your Macros type of strategy. Every time that I've done If It Fits your Macros to bulk and I've eaten some sloppy cheat Foods but made them fit my macros, I've gotten worse results than what i would get when I would actually keep my diet clean while still maintaining a high amount of calories. So the best foods to do a lean bulk with are protein sources like eggs especially egg whites, chicken breast, ground turkey, shrimp, and all Whitefish. If you're a vegetarian you can go for sources like seitan, black bean, and mung bean pasta, spirulina, and nutritional yeast. For carbs stick to low glycemic sources like brown rice, sweet potatoes, oatmeal, grits, Ezekiel bread, quinoa, buckwheat, couscous, beans, legumes, and barley. And then for fat stick to good sources like olive oil, fish oil, avocados, and other good sources of fat. To bulk I recommend that you stick to a diet moderately high in protein moderately high in carbs and moderately low in fat. For protein just to keep it simple we're going to keep it one gram of protein per pound of body weight but you can drop lower
5 Ketosis Mistakes That Make You Fat
These are the 5 biggest ketosis mistakes that prevent fat loss. You want to make sure you avoid these common mistakes on the ketogenic diet especially if you're doing it for weight loss. To lose weight on ketogenic diet and to get results you have to be sure that you're not messing up your meals and your recipes especially for beginners. watch this video to understand why keto is not just a low carb diet. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=ketosis Timestamps: #1 Thinking Keto is a Low Carb Diet 0:52 #2 Eating too Many Hidden Carbs 3:12 #3 Dairy 5:13 #4 Eat as Much Keto Food Sources as Wanted 6:38 #5 Not Getting Enough Fat 7:55 So you're following a Ketogenic diet or your just getting started by cutting back on some carbs and you want to get into ketosis and stay there. And the reason is because you want to burn some extra body fat and get really lean without being miserable. And you find out that ketosis is pretty much a state in which your body predominantely starts using fats for fuel in the form of ketone bodies rather than glycogen. So you start following a ketogenic diet and in the beginning your results are pretty good, but then a few weeks in things start to slow down or maybe things come to a complete halt. And if that happened to you or if it's happening to you right now I'm really glad you found this video because today I'm gonna go over the 5 biggest keto mistakes that stop your fat loss and bring you out of ketosis. Some of these mistakes can potentially even make you gain body fat rather than lose it, so you really want to make sure that you avoid all 5 at all costs. Let's start with mistake number one, thinking that the ketogenic diet is simply a low carb diet. I know that this doesn't sound too bad but this is one of the biggest mistakes because people are very quick to identify carbs as the culprit responsible for their higher body fat percentage. Then usually the second macronutrient that people identify with gaining weight and storing body fat is fat. And those of you that have been doing keto for even a little while now know how important eating fat is for you to get into ketosis and maintain your energy levels while burning your own body fat. However, the last macronutrient that most people would never consider slowing or stoping fat loss is protein. I mean afterall protein is the all worshiped macro of the entire fitness and health industry, how can protein ruin ketosis. Well I'm here to tell you that having too much protein can and will take you out of ketosis. The ketogenic diet is not a low carb diet it is a combination of a low carb, high fat, and moderate protein diet. The reason why your protein intake should not exceed a low to moderate level is because if you have too much protein your body will turn the protein in to blood sugar in your liver through a process known as gluconeogenesis. In this process not only do you increase your blood sugar but you can also spike your insulin levels, and in case you don't know insulin is your fat storage hormone. Once your body has the option of using the blood sugar or glucose for energy it will choose that over your fat stores and you will stop burning fat. So to prevent this you can go get a glucometer and ketone blood test strips and constantly test yourself, which may actually help for some of you. But for those of you that don't want to be bothered just make sure you keep your protein intake below 20 percent of your total daily calories. Many people following the ketogenic diet would say that you have to go even lower than that like 15 percent of your total daily calories and others will say you can go higher and have 25 percent of your total calories from protein, however if you stick between a range of fifteen and twenty percent you should have no trouble getting in to ketosis and staying there. Make sure you don't make this mistake remember the ketogenic diet is not only lower carb diet it's a high fat, moderate protein, low carb diet. And when the it's done correctly thats when it'll help you melt the fat from your body. Moving on mistake number two is a mistake that I made when I first tried to follow a keto diet and that mistake was accidentally eating too many hidden carbs. With this diet plan you only want five to a maximum of ten percent of your total daily calories coming from carbs. For most people this is going to wind up being under thirty or even twenty five grabs of carbs per day. And let me tell you from experience even when you're trying not to, it's so easy to accidentally eat 25 grams of carbs. Very rarely will someone grab a piece of bread, or make a bowl of pasta while following this plan. However there are many snacks and processed foods that might lure you in because it says sugar free on the front of the box.
How many sets and reps to build muscle | for size, mass, strength
How many sets and reps to build muscle | For size, mass, strength 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=strength The amount of sets and reps that you choose to do can ultimately influence gains that you make in areas like size, mass, and strength. When asked about how many sets and reps to build muscle, I always tell people that there is no simple answer for this question. Certain rep ranges such as really high rep ranges above 20 reps can be eliminated. However, there is still a pretty large varying range for reps for hypertrophy. Looking back at my personal training certifications can provide some insight in to how many reps for size gains. Every certification recommends slightly different rep ranges. Today I am going to explain the national academy of sports medicine (NASM) suggestion for how many reps to build muscle. NASM suggests that you perform anywhere from 6-12 repetitions. As I explain in the video, I always have seen best results with 6-8 reps. However, that does not mean that you will achieve the greatest gains from 6-8 reps either. Everybody is different, therefore you must pick a rep range that works best for you. Chances are high that for gaining muscle it will be between 6-12 reps. Varying your rep range can really help build size, mass, and strength. There's a term known as periodization, that is used to break plateuas, and get faster results. By varying your rep range you prevent your body from adapting. Adaption to your workout is one of the number one reasons people stop gaining size from their workout. By varying the reps you can highly increase your strength. By increasing your strength, you will be able to lift a heavier load and breakdown more muscle tissue. When doing periodization you're going to have 3 different phases each lasting 3 weeks with a different rep range. Phase One - 6 reps Phase Two - 10 reps Phase Three - 3-5 reps After you are finished with all 9 weeks return to phase one and be amazed at how much your strength has gone up. Lifting a heavier load does correlate with building muscle. Varying your rep range is not the only answer for how to build muscle mass faster. Lowering the weight very slowly during repetitions can really help break muscle tissue down. The eccentric or deceleration phase of an exercise is the part where the most amount of muscle tissue is broken down. An example of this is the lowering of the weight during a bench press. As you bring the weight down to your chest go really slowly. Count to at least 3 seconds on your way down. The slower you go the more muscle tissue you'll be breaking down. This is one of the best ways to build muscle faster, but I still would not rank it as most effective. The best answer for how many sets and reps to build muscle is to always vary it up and hit failure. Failure is huge in building muscle. You have to work the muscle until it not only burns, but until you cannot lift the weight anymore. Failure is actually giving out. Make sure you have a spotter and perform every set that you do whether its 3 or 4 until failure. Vary your rep ranges, hit failure, and go slowly on your deceleration phase of your lift and you will be very happy with faster progress in the gym. http://www.bensound.com/royalty-free-music How many sets and reps | How many reps to build muscle | How many reps for size | How many reps for mass | How many reps for strength | How | Many | reps | to | build | Muscle | Sets | And | For | Size | Mass | Strength | Hazlet, NJ | personal trainer in Hazlet, NJ | Bootcamp in Hazlet, NJ | bootcamp | boot camp | personal training | personal trainer | Meal Prep | eat clean
Which Supplements do I NEED to Take to Gain Muscle and Lose Fat ➟Should I take Pre Workout Best 2017
Wondering what supplements to take to gain muscle and lose fat? Which supplements do you really need? 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=supplements Timestamps: Misconception: 0:29 Protein Powder: 1:45 Creatine: 2:33 Energy Stimulants & Supplements: 3:14 Don’t Overuse Pre-Workouts: 4:40 Pre-Workout Supplements: 5:43 BCAA & L-Glutamine: 6:05 Fat Burners: 6:52 =================================== ★Favorite Protein ON Gold Standard Whey ►►► http://amzn.to/2h86gEh ★Favorite Creatine Now Creatine Monohydrate ►►► http://amzn.to/2h8efTS ★Favorite Pre-Workouts N.O. Xplode ►►► http://amzn.to/2h5pxFK ON Pre Workout ►►► http://amzn.to/2h5seaq ★Favorite Cutting Supps ON BCAAS ►►► http://amzn.to/2gEeVNw ON L Glutamine ►►► http://amzn.to/2h5sbv3 ★Favorite Bulking Supps Cell Tech Hardcore ►►► http://amzn.to/2gXFksH ================================= ▼ My FAT LOSS MEAL PREP Service (FREE Delivery) https://www.eatzmealprep.com/ There are enough supplements on the market to make your head spin and unfortunately not all of them are high quality and many of them are totally unnecessary. In an effort to keep you from wasting your money on supplements that you don't need and to get you the best results possible out of the supplements that you do take, I decided to make this video. Before we start I have to bring up a misconception about supplements that many people have especially beginners. Many people believe that taking a certain supplement will give you some insane Edge and all you gotta do is just find that one supplement and BAM! results will just come pouring in. This is the perfect opportunity 4 supplement companies to pitch you one product after another as that elusive magical supplement, that in reality you don't need. I want you to know that you could be someone that never took a supplement in your life and you can get way further then someone that takes supplements all the time . That's because success with building muscle and burning fat comes down to the intensity of your workouts and proper nutrition. supplements are only a tiny tiny percentage of your results. With that said supplements can be used to take advantage of that tiny extra push that they can give you. The problem that I hope to alleviate for you today is that there are tons of supplements out there while really there are only a couple of them that actually work. The first supplement that can help and is probably the most widely used supplement is protein powder. It may be hard for you to get enough protein from your diet and supplementing with protein powder can definitely help you hit your Macros. It's also great to have after a workout and when you're on the go. There are so many different types of protein that I have a whole video specifically about protein powders that I'll link up at the end. But I really like whey protein because it's cheap it tastes good and your body is very efficient with it. My favorite brand is Optimum Nutrition 100% gold standard whey isolate. If you're lactose intolerant consider an egg-based protein powder instead. The Next supplement that works very well is creatine. Different people will experience different results with different types of creatine and there are a lot of different types. Monohydrate is pretty much the most basic form of creatine, probably the cheapest, and it happens to be the most studied. Creatine monohydrate has proven itself in study after study so it's a pretty safe bet to start with. There are many other types like kre akalybn for example that claim to reduce bloating and claim to eliminate the need to cycle off of creatine. However not one type of creatine has the kind of backing with scientific evidence that monohydrate has. My favorite creatine brand is probably the cheapest one. It's just plain Monohydrate from Now sports. I used to take cell tech hardcore when I used to bulk and it would always help me put on some weight. However this was like 5 years ago so they've probably change the formula by now and the old formula used to have tons of sugar in it. Like I said now if I take creatine it'll be the plain monohydrate from Now sports. Next up are your stimulants and your supplements that give you energy. Nitric oxide, caffeine, vitamin b, and beta alanine again that's all you need. Nitric oxide will help give you a great pump during your workouts and will also give you a bunch of energy and help you squeeze out those last couple reps. Beta alanine will decrease lactic acid build-up in your muscles during your sets. Which will allow you to recover faster between your sets. By decreasing fatigue beta alanine will also be another great tool to help you push out extra reps. The one side effect of beta alanine is that youll feel pins and needles when you first start taking it but it'll become less intense over time. Caffeine and vitamin B you can take anytime.
CARB Cycling Diet | Low Carb Diet | Quick Weight Loss Diet | Cyclical Ketogenic Diet | Anabolic Diet
🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=cycling The carb cycling diet is one of my favorite diets because it is one of the fastest way to burn fat while retaining as much muscle as possible. Most people don't know that carb cycling is actually a form of ketogenic dieting. The ketogenic diet is a diet that is lower in carbohydrates, which makes our body convert more dietary fat and body fat in to keytones in the liver. Which it then goes on to use for energy. Like I've said in many of my videos the human body prefers to use carbs as its primary source of energy. You're body won't produce too many keytones on a high carbohydrate diet, because your body won't need extra energy from fat due to the fact that its getting its energy from the more preferred carbohydrates. The only way for our body to use more fat for energy is by not having its preferred source there all the time. Eliminating carbs completely, however can have many drawbacks on our health and well being. Protein, carbs, and fats are all important and necessary for our body. So in comes the cyclical ketogenic diet aka carb cycling and also known originally as the anabolic Diet. There are many different approaches to carb cycling, but the general idea is that At some points of the week you're going to have a high amount of carbohydrates, and at other points of the week you're going to have a low amount of carbohydrates. Setting up the high carb and low carb splits will vary from one plan to the next. Some people may have very small changes in the amount of carbs they have from day to day. An example of this would be to set up a low carb, medium carb, and high carb day. Let's say 300 grams of carbs on high carb, 250 grams of carbs on your medium carb, and 200 grams of carbs on your no carb day. Another more advanced approach would be to do a High carb, low carb, and no carb day. The way that I like to set this kind of split up is by having a high amount of carbs on my high carb day, which for me would be somewhere around 400 grams, I would have one third or at the most half that amount for low carb day, and then try to get as close to 0 grams as possible on my no carb day and then repeat. An even more advanced approach would be to just cycle between high and no carb days. Or take it even a step further and do high, no, no. I don't really recommend having any more than two no carb days in a row. Make sure you don't jump to any extreme carb restrictions. An example of this is doing a 800 calorie diet when you could lose weight and maintain a better body composition with a 1500 calorie diet. Jumping to an extreme will not help you lose weight faster, in fact it'll probably backfire. Also in case you're wondering what kind of food you can eat on your no carb day, some great options are fish, chicken breast, ground turkey, protein shakes, Steak occasionally, and you can also have healthy fat sources like avocados, coconut oil, olive oil. and fatty fish like Salmon. For carbs make sure you are eating good sources of carbs like oats, brown rice, and sweet potatoes and avoid the junk food carbs. You can incorporate one cheat meal on one high carb day in the week, but that's it one cheat meal. You may notice that your strength and energy levels may go down while dieting like this. In fact you may feel like straight up garbage in the beginning. Understand that a lot of people feel this way when creating any kind of a calorie deficit. You're body will take a little while to adapt to using fat for energy instead of carbs. So the first 2 weeks can feel miserable. Give your body some time to adapt. A good idea is to plan your high carb days the day before a heavy lifting day, because this way you have stored glycogen available for your heavy lifts the next day. If you have no idea how many carbs to have on each day, try using a calorie calculator to find your maintenance macros and then add at least 50 grams of carbs to get the number for your high carb day. I'll include a calorie calculator in the description. Once you have your high carb number you should be able to figure out your low carb day. No carb day is obviously no carbs. After doing a carb cycling plan you may need to do some reverse dieting
The ONLY 7 Exercises Men Need To Build Muscle
​These are the 7 best exercises for men to build muscle fast. Whether you're a beginner, a skinny guy struggling to get bigger, or even if you're advanced these exercises will help you gain muscle mass faster. You should be incorporating a couple of these everyday obviously leaving enough time for recovery. You can also combine these exercises into full body muscle building workouts that provide the best results. ​ 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=bear TIMESTAMPS: #1-Barbell row 1:04 #2- Barbell and dumbbell chest presses 2:48 #3- Barbell squats 4:33 #4- The pull up 7:12 #5 -Deadlift 8:51 #6- Shoulder press 10:15 #7- Power clean 11:51 If you're looking for the simplest solution to build muscle in a fast and efficient way, the bottom line so to speak, I gotta say it doesn't get much simpler than this. Because after spending years building muscle naturally I've learned that there are certain useless exercises that you should avoid entirely other exercises that you might want to consider incorporating and then there are the exercises that you just cant go without. Exercises that by themselves have the power to transform your physique. I've narrowed this list down to just seven of the most important exercises that you absolutely should have as a staple part of your routine to efficiently build the most muscle in the shortest amount of time. By mastering these 7 key compound exercises you'll see incredible results even if you're not doing any other exercises in the gym. And I made this video specifically for men not because women can't benefit from these exercises as well but because the ideal attractive body type for men is a V shape whereas for women it's more of an hourglass figure. So even though a lot of the exercises do crossover for both men women this video is specifically to help you develop the best manly physique with the least amount of exercises possible. I'm going to list off these exercises in no particular order, so Let's start first with a very important upper body exercise the bent over barbell Row. With this exercise you'll be working the rhomboids which are the muscles that connect your shoulder blades together so your upper back muscles and you'll also be working the back of your shoulder and your biceps. This is one of the most important pulling movements that you can do. Because you're working multiple muscle groups responsible for Pulling you're able to lift a lot more weight with this compound exercise then if you were to isolate any one of these muscles individually. By strengthening your rhomboids and your posterior deltoid you'll be tightening up your upper back which will help you hold yourself straight up and maintain a better more attractive upright posture. Since you can lift heavy weight with this exercise your biceps are also going to get a lot of stimulation because you'll be lifting a weight that would be impossible to lift with an isolated movement like bicep curls. A basic bent over row is done by grabbing a barbell with your hands a little wider than shoulder-width apart. Stick your butt out and stick your chest out before beginning the movement. Then bend down by about 60 degrees so you're a little higher than being fully parallel to the ground and you want let the weight hang straight down, do not flex your shoulders. While keeping your chest out pull the barbell inward towards your stomach and aim to touch your belly button with the bar. Then bring it back down to that hanging position and repeat this motion for reps. The great thing about rows is that you can do it with a barbell or you can do it with dumbbells, but a general rule of thumb to remember is that you'll be able to lift more weight and typically you'll be able to build more mass with barbells over dumbbells. Also by changing the angles at which you bend during a bent over row you can Target different parts of your back. A fully bent-over position where you're at a 90 degree angle will Target more of your lats and the middle of your back whereas standing more upright will Target more of your traps and upper back. Let's move on to another staple exercise that you should be doing, barbell and dumbbell chest presses. While the rows will help you develop the posterior or the back part of your upper body the chest presses are there to help you develop the anterior or the front part of your upper body. It'll hit your chest, the front head of your shoulders as well as your triceps. With chest presses you want to spend the majority of your time doing them at two different angles flat and incline. If your weakness is your upper chest you want to spend more of your time doing incline presses. if your upper chest is fine but you lack lower chest development you want to spend more of your time doing flat movements. Now the reason why I didn't mention the decline angle is because with flat presses you're going to get
How to Lose Weight Overnight for Teenagers | Best Way to Lose Belly Fat and Get Abs Fast for Teenage
Learn how to lose weight overnight for teenagers 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=teenage Teenagers are the topic for this video and let me tell you right off the bat... the beauty of being a teenager is that you have a lot of time to achieve your fitness goals. Believe me I get it we would all prefer to wake up tomorrow with the body of our dreams, and a rippling sick pack by doing some super secret program that nobody else knows about. However, unfortunately there's no such thing as an overnight fix. Ever since I made a video about man boobs I've been getting non stop questions from younger guys about how to get rid of their chest fat. Well with this video I intend to give you all you need to get rid of chest fat, belly fat, build some muscle, and in general shoot for the physique you want and deserve to have. The points that I make in this video will apply the same way to teenage girls as they do to boys. First I want to go back to the biggest benefit of being a teenager...you have time! You are living in a body that's growing and always changing. When you become a full grown adult it's like things just get locked into place. That's not to say that it's impossible to burn fat or completely change your body as an adult, but the really cool thing about being a teenager is that you have so much control over what you're going to look like as an adult. I always found it was a lot easier to make muscle gains, strength gains, and burn fat when I was younger and still growing. If you're body is in the middle of growing, I personally believe that it's that much easier to grow your muscles and in general effect what your ultimately going to grow into. As a teen especially if your a younger teenager like 13 or 14 you have so much time in which you can effect what you will look like as an adult. This is actually exactly the age that I started working out, and let me tell you when I started I was not by any means, athletic, lean, muscular, or genetically gifted. The #1 thing that I did to turn this all around, and I want you guys to really focus and pay attention to this, the #1 thing that I did was I just got started, and...this is important... I didn't stop. Being and looking fit is a lifelong process, and the cool thing is if you start early in your teens it's gonna pay off big time when you get older. As an adult there is so much confusing information out there about fitness, and as a teenager since your probably brand new to the fitness world it's even more confusing. You don't need the ultimate teenage workout program to start you just need to stop making excuses and get started on almost any program. When I was 14 I probably benched less than everyone in my high school gym. Even though I felt embarrassed, I still came in and did it again and again and again. And after a few years, I was benching way more than most of the people that started off stronger than me. Listen to me...consistent action will beat natural or genetic advantages over time. You may think it's unfair that somebody in school can eat whatever they want and not workout hard and still be so much more fit than you are. In reality the truth is that these people might not have a genetic advantage, they may have been working hard playing sports their whole life or they may just have been more active than you without you even knowing it. All the while you were playing video games. Regardless if you put in the work daily starting now, by the time you're all grown up you could easily come out way further ahead even than the truly genetically gifted in any area of life you choose including fitness. Okay so now that you know it take daily consistent action to have long term success, I want to give you the 3 action steps that you should take daily to get to your goals. #1 Try to avoid eating anything that isn't real food that grew naturally from the Earth. If you have a box with a picture of food on it and you look at the ingredient list and there's a bunch of ingredients that you can't even pronounce, that does not fall under the category of real food. Real food is brown rice, wild caught seafood, yams, chicken, turkey, quinoa, oat meal, fruits, vegetables, and pretty much anything that is the single ingredient. It's not made up of ingredients it is what it is. Salmon is salmon, and rice is rice. Pasta is not pasta. Its flour, and a whole bunch of other ingredients. If you simply stick to real food, include a lot of green vegetables, and exercise throughout the week this should be enough to have you moving in the right direction. Convincing your parents that you want to be healthy and eat clean food shouldn't be that hard
Green tea for weight loss | Benefits of green tea
🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=tea green tea for weight loss benefits of green tea green tea benefits green tea and weight loss health benefits of green tea green tea extract weight loss what are the benefits of green tea is green tea good for weight loss benefits of drinking green tea Is Green tea for weight loss or are the benefits of green tea just being blown out of proportion? Green tea benefits number in the hundreds starting with claims that it is the healthiest beverage on the planet. However, does green tea and weight loss really relate? One of the health benefits of green tea is that it's loaded with antioxidants and various substances that are beneficial for your health. Preferably you want to have 2-4 cups of green tea per day for maximum results. The best times to drink it are before and after breakfast and before a workout. Many studies have shown that green tea can increase fat burning and help you lose weight. What about other teas? What makes green tea so special? One thing that green tea has that helps people lose weight is caffeine. Even though A cup of green tea contains much less caffeine (24-40 mg) than a cup of coffee (100-200 mg), its still enough to have a mild effect. Caffeine is a stimulant that will get your heart rate higher and in turn will increase your metabolism. However this ins't the only way that green tea stands out, and helps you lose weight. In fact it's been proven that people still lose more weight with decaffeinated green tea when compared to people that don't drink it at all. Most people know that green tea is loaded with anti oxidants, but the specifics of these antioxidants reveal what makes this drink so special. Green tea has potent antioxidants known as catechins. Unlike other stimulants like ephedra, these catechins do not stimulate your nervous system. So unlike many stimulants sold in vitamin stores, you won't have a seizure or bleed every time you blow your nose. Catechins truly have amazing effects even when isolated from the rest of the antioxidants in green tea. They have been linked to lowering blood sugar and insulin levels, lowering blood pressure, lowering LDL's (bad cholestorol), and raising HDL's (good cholesterol). The most important of these catechins is EGCG (Epigallocatechin gallate), a substance that can boost metabolism. EGCG has been linked to fighting cancer and cancer prevention. In order to burn fat, fat must first be broken down in the fat cell and moved into the bloodstream. The main antioxidant in tea, EGCG, can help inhibit an enzyme that breaks down the hormone norepinephrine. This means that there will be more norepinephrine released. Norepinephrine is used by the nervous system as a signal to the fat cells, telling them to break down fat. Green tea can help us burn extra fat from exercise. However it has also been found that it can make us burn more calories even at rest. In most studies, this amounts to about a 3-4% increase, although some studies show an increase as high as 8%! Also the great thing is that a lot of this fat is the harmful inner visceral belly fat. Several claims have been made that green tea can potentially have an effect on lowering appetite. However, results with appetite have mixed and there are virtually no studies that back this because of the mixed results. There are also studies performed on animals suggesting that green tea can reduce the amount of fat we absorb from foods, but this has not been confirmed in humans. Don't get the wrong idea green tea is not a magic pill! Green tea's effect on actual pounds lost are said to be modest. Meaning you probably won't see that big of a difference on the scale from green tea alone. Remember guys there is no magic pill or potion and green tea is also not magical. You have to work for the body you want, so don't think that just by chasing down your cheetos with some green tea your going to lose weight. It is very helpful for losing weight and it's health benefits just keep stacking up higher and higher, however don't count on green tea as a magic pill to make you lose weight without working. http://www.bensound.com/royalty-free-music green tea for weight loss | benefits of green tea | green tea benefits | green tea and weight loss | health benefits of green tea | green tea extract weight loss | what are the benefits of green tea | is green tea good for weight loss | benefits of drinking green tea | Personal trainer freehold, nj | Personal training freehold, NJ | Bootcamp Freehold, NJ | boot camp freehold, nj | better than crossfit freehold, NJ https://www.youtube.com/watch?v=52NyEflhXls
Should I take CREATINE, Which is BEST, & is it BAD for You?
If you're wondering if you should take creatine or which form of creatine is best then check out this video. You'll learn what creatine is good for you and which is bad. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=creatine Today I'm going to go over if you should be taking creatine and which creatine is best for your particular goals. First let's start by acknowledging the fact that you do not NEED creatine. You don't really need any kind of supplements to get results but creatine is one of the few supplements that can actually help. It is also one of the most widely researched supplements available on the market with one of the highest proven success rates. So what are some reasons for you to take creatine? If you're trying to bulk up your muscles and you want to help your muscles grow faster then that's a good time to take creatine. If you're trying to increase your strength and set some new PRS then that's a good time to take creatine as well. If you want to increase your energy to perform higher intensity workouts, again that's a good time to take creatine. There is also even some evidence that creatine can help reduce inflammation after a workout which can help speed up your recovery. Some studies also report that creatine has neuroprotective functions, and it can Enhance bone regeneration... so if you break any bones you know what supplement to turn to. Now if you're cutting or trying to look like you have really defined muscles then you may want to be careful with what creatine you take because certain types of creatine can increase your water weight and make you look bloated, which will take away a lot of that definition that your striving for. Creatine monohydrate is a type of creatine that actually is known to have that bloating effect. Even though it does have this side effect, I usually recommend creatine monohydrate because it is the type of creatine used in the majority of the creatine research and studies. Also even though there are many new types of creatine.. monohydrate is still the most widely used. Regardless it is still worth it to take a look at the other types available on the market. Micronized creatine is probably the second most popular form. The only difference is that the creatine molecules have been cut up or divided. This makes it easier and faster for your body to absorb and also reduces any kind of stomach discomfort. Next we got creatine phosphate which is supposed to give you more energy than regular monohydrate. The reality is that creatine phosphate has never been shown in studies to be more effective than monohydrate and it's much more expensive. Another form of creatine is creatine citrate and this is supposed to be one of the more absorbable forms of creatine. If you have a lot of stomach discomfort when taking creatine give this one a shot. As you can see there's a whole bunch of different types of creatine and we're not even close to done yet. Creatine ethyl Ester is a form of creatine that is supposed to be ten times as absorbable as monohydrate. Unfortunately there are no studies to back this claim up. However many do claim that you don't need as much of a dose, it's easier to absorb, and you don't get that bloated look when taking it. Next is kre alkalyn which is supposed to be the most absorbable form of creatine. Reported benefits include a faster absorption rate, no loading phase, no creatine bloat, and immediate results. Another form of creatine is creatine serum which is reported to have mixed results. Some people say it works and some people say it doesn't work at all. This creatine has been dissolved in water and usually has added vitamins and amino acids. Then we got Creatine hydrochloride which is creatine bound with hydrochloric acid. It's turned into a basic creatine molecule in your stomach and while it may be more water soluble than creatine monohydrate, no research has yet proven it to be any more effective. Creatine nitrate is similar except its bound to a nitrate group making it supposedly again more absorbable. And Once again theres no research to back this up. The last form of creatine that I'm going to talk about today is creatine effervescent which is basically creatine combined with sugar salt and a chemical that makes it bubble which supposedly helps with its absorption. Again not proven and It's also extremely expensive. Okay so now that I've laid out all the different types of creatine I know that you're probably more confused then before you started watching this video. And that's understandable but basically all these different forms of creatine are the same except some claim to be more absorbable.
The Skinny Fat Fix - Go From SKINNY FAT to RIPPED Fit Lean & Muscular | Transformation to bulk & cut
In this video the Skinny Fat Solution is explained. Learn exactly how to go from skinny fat to ripped, fit, lean, & muscular. Are you skinny fat? Fix it with this skinny fat diet and workout step by step transformation blueprint. How to lose skinny fat revealed... 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=ripped Being skinny fat is a lot more of a struggle than most people think. Shopping for clothes, going to the beach, and planning what to eat can become a straight up nightmare. Are you supposed to cut are you supposed to bulk what the hell do you do if your trapped in a skinny fat body. Well in today's video I'm going to give you a full skinny fat solution with a step by step transformation blueprint to get you from skinny fat to lean and muscular. First let's identify if you're actually a skinny fat person. The phrase skinny fat is used to refer to someone who has a weight and a BMI at a normal level for their height but their body has much more fat and not enough muscle mass to justify that weight. BMI is also known as body mass index which is just a measure of your height to weight ratio and it doesn't take into account muscle and fat percentages. So your bmi or body mass may come up as healthy at the doctors office while your body composition is absolutely terrible. The same thing can be true vice-versa for example my BMI comes up in the overweight range because i carry a lot of muscle but my body composition indicates that my body fat is in the athletic zone. So some easy identifying features of being skinny fat are a muffin top, a very weak upper body, limbs that are skinny but your stomach is still fat, you're thin in clothes but problem areas are apparent when the shirt comes off. No muscle on the arms, and you have a lot of fat accumulation on the love handles lower stomach and lower chest. Unfortunately Most skinny fat people are only making the problem worse. We can see this just by looking at how people become skinny fat in the first place. Essentially this problem is the result of losing muscle mass over time which leads to a lower metabolic rate .....while simultaneously gaining fat due to maintaining the same caloric intake that we used to have when we had more muscle on and a faster metabolism. On average adult Americans sit 11 hours a day and only six and a half percent of Americans meet the minimum physical guideline requirements for their work. In a nutshell most Americans are sitting, working behind a computer, losing muscle mass and metabolism while still eating the same way they always did. Now once the average person notices that they're becoming skinny fat their "solution" only exacerbates the problem. Most people immediately jump to a diet plan and Cardio to burn off any kind of excess fat that they see accumulating. However for once just dieting is not going to help you solve this problem. And cardio can even make it worse. Long duration running like jogging on a treadmill is most people's go to form of cardio when they put on a little bit of belly fat. Really the more intense high intensity interval training version of cardio would be far more beneficial. Because the regular long duration cardio is only going to burn minimal calories while potentially decreasing muscle mass and strength and thats the last thing you want to do because that's how you got into this problem in the first place. Would moving more towards a marathon runners body solve your problem of a low metabolic rate due to low muscle mass or would it make it worse? I'm telling you guys it's going to make it worse so stop doing cardio that's not how youre going to burn off your belly fat. Now dieting is known as a universal solution to Fat Loss in general. And even though the dieting solution is almost always applicable to fat reduction and it will help you burn some belly fat your diet is not the root cause of the problem. The root cause of the problem is that your body composition favors body fat and doesn't favor muscle mass enough. This could be due to periods of severe calorie restriction or excessive amounts of cardio or just minimum weight lifting with an emphasis more on high rep training. This leads to a bad body composition that we have to turn around. So the best way to turn that around is by starting to do weight training and more specifically heavy weight training. Granted any form of weight training will help you build muscle in the beginning so you can even do bodyweight calaesthetics and that'll help you a lot. But if you do have access to a gym with weights then I highly recommend that you start doing a Progressive weight training program in which you're trying to up your weight over time. And for women don't worry you're not going to get all bulky... on average women will only gain about half a pound.
PERFECT Post Workout Meal | What to Eat After a Workout | Post Workout Nutrition | Bodybuilding Food
🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=perfect Timestamps: Post Workout Nutrition: 0:20 Calories After Workouts: 1:07 Anabolic Window: 1:19 Building Muscle Meal Examples: 3:01 Burning Fat Meal Examples: 3:47 Extra Calories: 4:30 Let me start by explaining a little about post workout nutrition. The post workout period is a crucial time for you to get the proper nutrients into your muscles. During a workout especially one that involves weight training, we are breaking down lots of muscle tissue. So your muscles need protein because as you know the amino acids that make up protein are the building blocks for your muscles to repair themselves. However, your muscles aren't the only thing taking a beating during your workout. Glycogen stores within the muscles and throughout the body are depleted during your workout as well. These glycogen stores need to be replenished to assist with recovery and prepare you for your next workout. If you're looking to burn extra fat then you may want to wait a little while after your workout to consume carbs so your body can continue burning fat. A big question that people have about post workout nutrition is how soon after your workout should you consume calories. And there are two answers that people go by today. The science answer and The Bro Science Answer. According to Bro Scientists there exists a thing called an anabolic window. This "Anabolic Window" lasts up to 30 minutes after your workout. And about 5 years ago when I was in college me being the bro scientists that I was, I believed in the Anabolic Window. I believed in it so intensely that during these times I would go to they gym still full from a huge meal, work out, then drink a protein shake, followed by a cell tech hardcore shake. A few times I even puked, so then I would drive home as quickly as I could, make a new shake, and drink it within that 30 minute window. I have since learned that the real science does not really point to an anabolic window. It seems like all of its support comes from supplement scientists and the bro scientists that learn from them. I'm not saying that you can't have supplements or stuff food down your throat directly after a workout, but what I'm saying is that you really don't have to. As long as you end up getting the same amount of calories throughout the day, eating a meal an hour or hours after your workout will have the same effect. In fact your body is going to be in a muscle growth and repair cycle for 24-48 hours. Also if you're trying to strictly burn fat, then not eating a meal for an hour or so after your workout will leave your body no choice but to use its own fat stores. With an elevated heart rate after exercise this could make a difference in regard to fat burning. Okay now that the anabolic window is out the way, I want to provide a few post workout meal options. Nutritionists constantly agree that whole real food will always produce better results than supplements. So I'm going to give you an example of what your plate should look like if you're trying to build muscle, and what your plate should look like if you're trying to burn fat. If you're trying to build muscle your plate should include a starchy carb, 1-2 fists of green veggies, and a source of protein. If you eat meat then chicken breast or low fat fish is a good choice after a workout. If you don't eat meat then you can mix in some beans, peas, hemp seeds, chia seeds, or flax seeds. As far as carbs are concerned I recommend you have starchy carbs over fruits because starchy carbohydrates are more likely to be stored in the muscles as glycogen Where as fruits are used for energy immediately. Examples of good starchy carbs include brown rice, quinoa which is great for vegetarians just make sure you rinse it before cooking, sweet potatoes, buckwheat, Oats things like that. And for green veggies I highly recommend broccoli because broccoli has something known as indole 3 carbinole in it also known as IC3. IC3 has been linked to temporarily lowering your estrogen which could help your gains post workout. If you're trying to lose weight or burn body fat and you want to eat a meal immediately after your then I would hold my carbs off until my next meal. This way you can consume those starchy carbs in your next meal and allow your body to continue burning body fat while recovering from your workout. So you're post workout plate would still have the green veggies, the protein source, and instead of the carbs you can have some additional fat like coconut oil.
5 Ways To Reduce Muscle Soreness (INSTANTLY)
These are the top 5 muscle soreness recovery tips & remedies to fix sore muscles after a workout. If you're used to feeling sore legs after doing squats or no matter how much you stretch you always feel pain after weight lifting watch this video. It'll explain how to finally reduce that soreness and get some relief. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=next Timestamps: #1 Foam Rolling 1:25 #2 Ice Bath & Cold Showers 3:51 #3 Eating Enough Right Macro & Micro Nutrients 5:33 #4 Staying Active 7:11 #5 Heat Therapy 8:09 AMAZON LINKS: ---------------------------- Foam roller: https://amzn.to/2pOv8pu Muscle Roller Stick For Massage: https://amzn.to/2yxhGdM Whether you find yourself holding on to both railings as you drag yourself up a flight of stairs, or you're barely able to raise your arms up over your head to brush your hair, or even worse you find yourself trying to hold on to anything as you lower yourself down to a toilet seat, the cause is always the same...muscle soreness. And even though we can try to tough it out and ignore the pain we feel while recovering from a difficult workout muscle soreness can really get in the way of our lives. When you're really sore not only do you become less functional with simple day-to-day tasks like sitting down and standing up but you also wind-up delaying you're next intense workout session because you need to take extra days off to fully recover. And this can definitely slow down your progress because training frequency or the amount of days per week that you can once again break down an already repaired muscle is a very important factor that contributes to your overall results. And Even if you do force yourself to exercise while your muscles are sore chances are very high that you won't be able to perform at a high intensity making it more difficult for you to progressively overload your workouts, once again slowing down your progress. So in today's video I want to go over the five best ways to relieve muscle soreness as fast as possible so you can get back to living your life without feeling like you're handicapped and so you can perform at your best during all your workouts. The first thing that most trainers and experts will tell you to do is to stretch the muscles you've worked immediately after your workout. This has been considered by many to be your first line of defense against soreness. And even though you definitely should stretch after every workout to keep your muscles from getting tighter over time and to prevent the risk of injury in the future, it turns out that stretching doesn't really help with soreness. A series of randomized studies suggest that whether you stretch your muscles before, after, or both before and after exercise, it doesn't produce clinically significant reductions in doms which stands for delayed-onset muscle soreness. Foam rolling on the other hand has been shown in studies to be a lot more beneficial so this is the first thing you'll want to do. Foam rolling is also know a self myofacial release and it essentially allows you to give yourself a massage. Most gyms have foam rollers and if your gym doesn't have one you can get one for very cheap off of amazon. But the 2 main goals of foam rolling is to stretch and loosen the fascia around your muscles, and to decrease the intensity of sore spots found around the muscles in order to move more freely. It'll result in decreased muscle and joint pain, increased circulation and improved mobility. But its important that you're doing it correctly for it to be effective. You'll want to start by rolling up and down the muscles that you just worked. Make sure you do this slowly. When you find sore spots, stop and just sit on those sore spots for 20 to 30 seconds before continuing. You want to do this gently using your hands to support your body weight to not put too much pressure on those spots. Some people make the mistake of finding the painful spots and sitting on them for 5 to 10 minutes at a time thinking that more is more. This is totally wrong as it can create further inflammation, 30 seconds at a time is really the most you want to do before leaving that sore spot and possibly coming back to it later. RESEARCH: ---------------------------- Stretching Does Not Reduce Muscle Soreness After A Workout https://www.ncbi.nlm.nih.gov/pubmed/21735398 Foam Rolling Beneficial For Delayed Onset Muscle Soreness: http://www.natajournals.org/doi/abs/10.4085/1062-6050-50.1.01?code=nata-site Meta Analysis of Ice Baths and Cold Water's Effect on Doms: https://www.ncbi.nlm.nih.gov/pubmed/26581833 Inflammation and Fatty Acids: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC3257651/ Diet's Without Fruit and Veggies Cause Slower Muscle Recovery https://bmjopensem.bmj.com/content/1/1/e000063
How Many SETS & REPS per MUSCLE Group to BUILD MUSCLE ➟ Week Workout for mass strength growth size
Ever wonder how many sets and reps you should do per muscle group, per workout, and per week to build muscle? Learn how you can have muscle mass & strength growth through periodization. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=reps A very common question that many people have is how many sets and reps are you supposed to do for each muscle group to build the maximum amount muscle? In today's video I'm going to dive deep into answering this question and really the fact is that, there is no one-size-fits-all when it comes to sets and Reps. In case you're an absolute beginner let me start by clarifying what a set is. A set is a group of consecutive repetitions. So what that means is that if you do 10 reps of let's say a shoulder press and then you put the weight down that's considered a set. Now the reason why I can't just be like just do 6 sets or 9 sets or 20 sets is because building muscle is not simply dependent on the number of sets. Building muscle is a function of total training volume. And volume is your sets times your reps times intensity. At this point you already know what sets and Reps are. Intensity in regard to building muscle is usually defined by how much weight you're using during that set. So you could generally view volume as sets X reps X your weight load. For the most part the more volume you do the more your muscles will grow. So your goal has to be to increase your volume overtime if you want to gain some muscle mass. Something else that you should know is that different people have different ratios of muscle fiber types in their body. We have slow twitch muscle fibers which are mostly used for longer duration activities such as running at a steady pace and performing exercises at higher rep ranges. And we also have fast twitch muscle fibers which you would use when you're going really heavy with lower reps and when you're doing something explosive such as sprinting. The percentages of slow and fast-twitch muscle fibers is highly dependent on your genetics. One isn't necessarily better than the other however each requires a different approach to stimulate growth. Fast twitch require less sets less reps and heavier weight, while slow-twitch will require the opposite, more sets more reps and lighter weight. When I say lighter weight I still mean you should go heavy. You should be going heavy enough to where you're still failing at the end of your set. All I mean by lighter weight is that you're obviously not going to be able to lift the same weight for 15 reps that you could lift for 6 reps. But again if you have mostly slow twitch muscle fibers that doesn't mean that you pick a weight that you could easily do for those 15 reps it should still be heavy and you should be failing by the 14th or 15th rep for sure. You may be wondering what type of muscle fibers you have. And really it's not that important what type you have. THE REASON FOR THat is because you have both, so the important thing is to understand that you have two different types and you should train both types of muscle fibers. You can do this by doing periodization. A simple way to define periodization would be to mix up your rep ranges. So for 3 weeks you would do three reps then for 3 weeks you would do 6 to 8 reps and then for 3 weeks you would do 10-15 reps. This will guarantee that you stimulate both of your muscle fiber types. when choosing how many sets to do, generally the heavier the weight that you lift and the less reps... believe it or not you'll usually have to do less sets because you're getting a lot more volume from the higher intensity. And the opposite is true for when you go for the higher rep ranges and the lower intensities... you're going to have to do more sets. With periodization the reps, sets, and the length of time for which you do it for is not set in stone. For example a different popular approach is to do 2 days of higher reps and sets like 8 to 12 reps for 6 sets and then one day of heavier weight for less reps and sets like three to six reps for only three sets. Periodization is just another way of saying mix it up. You could do smaller cycles of mixing it up like the two lighter days and one heavy day that I just mentioned, or you could do larger Cycles like the 3 week cycles that I was talking about earlier. Both approaches work and you should try both. So I still haven't given you guys a solid amount of sets that you should be doing to grow your muscles. Like I said it's not a very straightforward question. But what I could do is give you guys an answer based on my experience. I explain in the video.
Best Diet Tip EVER | The Worst Diet Mistake Everyone Makes | Weight Loss & Fat Loss Diet
🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=worst There are certain mistakes that I see again and again when my clients go on a diet that I want to share with you guys for you to be able to avoid these mistakes yourselves. The biggest mistake that leads you directly to cheating on any diet plan out there in the world is believing your own mind. When you're doing a diet to lose body fat you have to restrict your calories enough for your body to start using its own body fat for fuel. You're body doesn't want to burn the fat stores so even before you get to that point, you're going to experience the feeling of hunger. So now this is the most important point that you can take from this video. You're minds hunger and your bodies hunger are two different things. Your body has an actual need for food that needs to be fulfilled or else you'll actually starve. You're mind on the other hand does not need any food, but it's always full of wonderful suggestions about what will satisfy the physiological hunger that your body is feeling. I don't think there's anyone just starting off on a diet, day 1, thinking I'm so hungry I just need some broccoli and chicken. No Way, everyone's mind is telling them I miss chocolate or pasta or ice cream or whatever. But the truth is to actually satisfy your bodies hunger something healthy would do the job a lot better. If you just make the choice to ignore your mind and try to fill up on healthy food, and you can even tell yourself if I still want the ice cream or if i still want the bag of Doritos I can have it after I try to fill up on the healthy food. Just to shut your mind up tell yourself that. Because I promise you 10 out of 10 times that you sit down and eat oatmeal, or chicken, spinach, and broccoli, or a kale salad, or whatever healthy stuff you eat you're mind isn't going to want the junk anymore. Why do you think eating a lot of vegetables is recommended on almost any diet on the face of the earth. Because they make you feel full and eliminate that feeling of hunger. When the feeling of hunger is gone, you're mind shuts up about eating junk food. The mind is very tricky and it will be the biggest advocate for all that junk food and then once you listen to your mind and eat all that garbage it back lashes at you. Rather than thanking you for allowing yourself to eat all the things that your mind was saying were going to make you feel good your mind starts beating you up. "Why did I do that?" "You have no self control?" "You failed the diet?" "I feel disgusting" "Oh well might as well go eat more junk maybe that'll make me feel better" and then it turns into a vicious cycle. People that start a diet especially in the beginning are extremely vulnerable to listening to what their mind wants rather than what their body needs. You're body doesn't want the ice cream. Trust me when you're body has to digest that vanilla fudge caramel swirl ice cream, its not very happy. But you're mind's in the background like yes yes yes, I need this, I'm fat. I'm sleepy. So the best tip that I can give you to solve this problem is have healthy meals prepared in your fridge ready to go. The faster you can satisfy the physical feeling of hunger the faster your mind will stop with its suggestions. If you have to stand there and cook a healthy meal from scratch there's going to be a lot of time that you're going to have to battle with your minds cravings. If you don't have time to prepare healthy meals for yourself or if you really suck at making tasty healthy meals there are tons of meal prep companies that can ensure that you have healthy meals ready to go. The other mistake that people make is in the area of cheating. Don't get me wrong its okay to have a cheat meal, i have one sometimes more every week. But its important to balance out your macros for that day and offset that cheat meal. Forgetting what you ate throughout the day is a bigger problem than most ppl think. And this problem could be completely eliminated by tracking what you eat in a diet journal. But if you're like me and you don't like to track everything that you eat then you really have to pay attention to all of those extra calories. People will start a diet thinking that their doing everything correctly, but are constantly cheating with little mistakes that could add up. For example they might have a glass of wine at night or have sugar in their coffee or grab something extra that somebody brought in to work. The truth is a lot of times when we're dieting and feel like we're following a plan 100% a lot of times we're not.
How Much Protein Do I Need to Build Muscle & Lose Weight ➟What amount should I take a day eat to cut
If you ever wondered, "how much protein do i need to build muscle & lose weight" then you must watch this video. It'll reveal what amount you should take a day to cut and to gain muscle 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=protein How much protein do you really need to build muscle and what's the optimal amount of protein to have when trying to lose weight? There or so many different opinions on this topic and these opinions have changed over time. For example many bodybuilders back in the seventies and eighties believed that the higher your protein intake was, the more muscle you would build. And right around this time doctors were on the complete opposite side of the spectrum saying that consuming a very high protein diet would lead to major kidney damage and irreversible negative changes. Both of these ideas have since proven to not be true. Protein is made up of amino acids which are the building blocks to muscle however just by having more protein does not mean you're going to build more muscle. In fact if you overdo it on the protein you can store it as fat just like any other macronutrient. Since protein is the building block to our muscles we don't want to have too low of a protein intake either because this macro is obviously necessary to synthesize new muscle tissue and repair already broken down muscle tissue. The recommendations for protein intake vary very largely depending on who you ask. Some bodybuilders to this day believe in a very high protein intake like 1.5 or two or even three grams of protein for every pound of body weight. These very high recommendations for your protein intake are slowly getting phased out because plenty of new research shows that it's just not necessary to have that much protein. And in fact having so much protein can make you have to cut calories from carbs and fats to balance out your daily totals which could affect your hormones very negatively. And that alone could stop you from building muscle and losing weight at the optimal rate. ....There are also other recommendations where they say that the highest amount of protein that you should have per day is .6 grams for every pound of body weight. Even though I think this is a totally acceptable recommendation for someone that isn't very Physically Active I also think that this recommendation is totally unacceptable for someone that does weight training and is actively trying to burn fat or build muscle. The whole point of weight training is to purposefully try to actually break your muscles down. so obviously when you're doing a proper weight training program you'll require more protein than the average person to repair the damage that you're doing on a weekly basis. So with all that said the ideal recommendation for protein intake is .8 to one gram of protein per pound of body weight and a maximum of maybe 1.2 or 1.3 grams of protein per pound if you're incredibly physically active and you're breaking down those muscles very frequently. If you are incredibly lean like I'm talking about 6% body fat you may want to go with the higher protein intake per pound of weight because the majority of your weight would obviously be muscle mass in that scenario. On the flip side if you have a lot of fat on your body then you're probably better off with going with the .8 grams for every pound of body weight. When you're trying to build muscle you typically won't need more than one gram of protein per pound of body weight. When the goal is to build muscle even though carbs and fats are not the building blocks to your muscles they are extremely important to spare muscle tissue and to help increase your strength to ultimately help build more muscle. For weight loss however its a little different and you have to understand why high protein diets are so effective at helping people lose weight fast. at the same time you have to also understand that even though a very high protein diet is very effective for fat loss it's not an optimal strategy to stick to very high protein diets over the long run. So the reason why for weight loss especially for aggressive fat loss where you're trying to lose a lot of fat fast the reason why high protein diets are so good at getting it off fast is because protein has enzymes in it that are so difficult for your body to digest that your body will use energy ....AKA ...calories just to digest that protein source. Meaning anywhere from 20 to 30% of the calories from the protein source that you eat will be used in the digestion process.
What to Eat For One Meal A Day (BEGINNERS)
This will teach you what to eat on the one meal a day diet plan. This is especially useful for beginners aiming for weight loss. Learn how to lose weight with an intermittent fasting plan that only requires eating once a day. The benefits of an omad diet meal plan for productivity are clear, but to lose weight and not be hungry while only eating one meal may be challenging for some. Learn how to achieve amazing before and after results with omad without starving yourself. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=one Timestamps: Pick 1 Hour a Day: 0:47 Conditioned Hunger Response: 1:26 Break the Conditioned Response: 2:41 Don’t Restrict Calories: 3:08 Eat All 3 Macronutrients: 3:26 Single Ingredient Foods: 3:46 Fasting Prevents Muscle Loss: 4:49 Plating Examples: 5:40 Flexible Diet Approach: 7:43 Junk Food: 9:03 After making a bunch of videos on the one meal a day diet and how effective it can be to help with weight loss and burning body fat in a simple non restrictive way, I've noticed that most people still have tons of questions about what to eat and in general how to set up the diet properly. So I wanted to make this video specifically for beginners that are brand new to the diet plan in an effort to explain everything from A to Z including what to except, what to eat, and how much to eat so you can get started with a one meal a day dieting structure as early as today. And if you've never tried to eat one meal a day you might think that its impossible, unhealthy, or too difficult for you to do, but if you give this style of eating a chance I promise you'll find that all of those thoughts are simply untrue. To set up an omad or one meal a day diet plan you want to start by picking 1 hour of the day that you would like to eat your meal. When it comes to losing weight or burning body fat it doesn't matter whether that meal is consumed in the morning or at night, but we do want to try to start and finish eating within one hour. The other 23 hours of the day are gonna be for fasting. Now if you're a beginner just the thought of that probably got your stomach growling. And there's no denying that when you first start you're gonna feel hungry, but most people think that they'll feel a lot hungrier, then they do when they gather the courage to actually try the diet. A lot of the hunger that you currently feel throughout the day is a conditioned hunger response. Nobel prize winner Ivan Pavlov accidentally discovered this when studying salivation in dogs ultimately leading to something known in psychology as Pavlovian Conditioning. Without getting too in depth into his study the bottom line of his experiments was that hunger is a highly suggestible state that can not only be caused by the taste, smell, and sight of food, but hunger can also be trained as a conditioned response. Meaning if you're used to eating breakfast everyday at 7 am, lunch at 12 pm, and dinner at 6pm you've conditioned yourself to get hungry everyday at those times. The stimulus that causes you to get hungry isn't the smell taste or sight of food it's the time itself. And this applies further...By pairing things like eating snacks while watching tv, or while studying, or whenever you feel boredom you develop even more conditioned hunger responses. So the ironic truth is that by practicing fasting you can break a lot of these conditioned hunger responses, and start feeling only the unconditioned hunger response when you're actually hungry, allowing you to develop a better relationship to food in general. To help you break your conditioned hunger responses throughout the day you can slowly ease into a one meal a day diet, by cutting out snacks and meals slowly one at a time. You can also incorporate things like black coffee, apple cider vinegar, and sugar free tea throughout the day to suppress your appetite. Remember it'll take some time, but your body will for sure adapt. Lets move on to what to eat and how much of it to eat. When you actually get to your one meal for the day you don't want to restrict calories. A lot of people try this diet plan to lose weight or burn fat, and they think they can lose weight faster by cutting calories from the only meal they eat for the whole day. This is a big mistake that leads to binge eating almost every time. Another big mistake is trying to do something like a one meal a day ketogenic diet plan as a beginner. You should allow yourself to eat all three macro nutrients protein, carbs, and fats. Again do not restrict calories or macronutrients during this one meal especially when first starting as it will likely lead you to failing the diet. Instead you want to eat your fill of single ingredient real foods. I think we all know what single ingredient real foods are, but just to give you some examples fruits, vegetables, rice, potatoes, oats, barely, buckwheat, natural cooking oils, eggs, chicken, turkey, fish
What Intermittent Fasting Does to Your Brain
Learn what intermittent fasting does to your brain. I explain the benefits for brain power performance & function as well as improving memory and overall health . Experience fast weight loss and become smarter with an intermittent fasting diet 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=intermittent A lot of you know that intermittent fasting can provide some amazing physical benefits for your body. It can help you burn fat and keep it off while enjoying the foods you love in a sustainable nonrestrictive way. but the effects that it has on your brain, your mental clarity, your cognitive ability and in turn your productivity are absolutely incredible. And that's exactly what I want to go over today, the benefits of fasting on your brain and you mind. We've been taught that eating at least three square meals a day is necessary to have a healthy body and mind. Instead of relying on our natural hunger signals many of us have become accustomed to eating out of routine and for entertainment and enjoyment rather than out of true hunger. This has caused many people in the developed world to gain weight, body fat, and develop insulin resistance. Ironically thanks to this, fasting has emerged as a practical, and sustainable solution for weight loss, but fasting has been practiced for centuries before weight gain and obesity became a problem due to the fact that it has so many other benefits especially within the realm of cleansing and healing. One of these benefits is known as autophaghy which is when your body destroys old or damaged cells. When you constantly eat you're body stays in a building mode and it has no reason to enter this natural, regulated process of autophaghy where unnecessary and dysfunctional components of your cells are destroyed and cleared out. It's activated when you stop eating for a period of time and that doesn't mean that you have to fast for a long extended time frame. Fasting for more than 6 hours begins this cleansing phase, so you can experience the benefits with a simple intermittent fasting approach, where you fast for only 16 hours a day. Autophaghy is essentially a way for the body to repair and cleanse itself and we definitely want to allow our bodies to undergo this process because If old or damaged cells stay in your body, they create inflammation and other problems. This natural process of destroying the old allows our bodies to bring in the new. Which leads to many benefits for your brain. Dr Mark Mattson has been studying the brain for well over 20 years. He's a professor of Neurology at John Hopkins University, and he claims that fasting has been shown to increase rates of neurogenesis in the brain. Neurogenesis is the growth and development of new brain cells and nerve tissues. Higher rates of neurogenesis have been linked to increased brain performance, and improved memory, mood, and focus. This has been tested in studies that have confirmed that intermittent fasting stimulates the production of new brain cells. According to Mattson fasting only twice a week could significantly lower the risk of developing Alzheimer's disease or Parkinson's and it can help you develop protective measures against damage from a stroke. The shock of fasting stresses the brain in a good way, much like stressing your muscles when you workout. This stress leads your brain to create new cells. The benefits of exercise and fasting on the brain are linked closer than most people think. Both increase the production of protein in the brain, which in turn promotes the growth of neurons, it promotes the connection between neurons, and the strength of synapses which are the junctions that connect your nerves to other nerves and allow them to send signals and communicate with eachother. One of these proteins that get boosted from fasting is an important protein called BDNF. BDNF has been called “Miracle Grow For Your Brain.” It makes your brain more resilient to stress and more adaptable to change helping with the production of new brain cells, and protecting your current brain cells while boosting memory, improving mood, and learning. On the other hand low levels of BDNF are linked to dementia, Alzheimer’s... Research: Study showing intermittent fasting increase Nuerogenesis: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC4013772/ Study showing the benefits of boosting BDNF: http://web.stanford.edu/group/hopes/cgi-bin/hopes_test/brain-derived-neurotrophic-factor-bdnf/ Study showing that IF can boost BDNF by 50 - 400%: https://www.ncbi.nlm.nih.gov/pubmed/12558961 ncbi.nlm.nih.gov/pmc/articles/PMC2622429/ Fasting helps improve Synaptic Enhancement study: https://www.cell.com/neuron/fulltext/S0896-6273(16)30837-6 Fasting for 24 hours boosted HGH 2000% in men and 1500% in women: ncbi.nlm.nih.gov/pubmed/17174641 Fasting can be like exercise for the brain: ncbi.nlm.nih.gov/pubmed/25552960
How to Get Rid of Love Handles FOREVER!!! | how to Lose Muffin Top | how to Lose Love Handles
🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=handles Love handles are a very common problem for so many people trying to lose fat. When we have excess fat in this area around your lower abs and love handles, it's commonly known as a muffin top. Which sounds tasty and delicious, but in reality there is nothing sweet about the muffin found above your belt line. The muffin top is also known as the spare tire because it looks like you're carrying a spare tire around your lower abdominal and back area. Our body loves to store fat in medial areas of the body, and doesn't really like to store it in distal areas. What this means is that our body tends to accumulate fat closer to the midline and center of the body, which translates to lower belly fat and love handles for guys and butt and upper thigh fat for women. When fat is stored close to the center of our body rather than distal areas like the hands our body uses less energy to keep it around. For our bodies survival mechanism this is a win, but for our plans to walk around shirtless on the beach this is a major defeat. The good news is that we can turn this situation around, and we don't have to accept love handles or a muffin top. I'm very pleased to see that a number of you tubers have already made true honest videos about this topic. However, these videos are still outnumbers by other videos, online articles, and magical products that deliver false information on this topic. There are tons of online cookie cutter workout programs that include transverse movements like wood chops, Russian twists, and cable rotations to target the love handles and the muffin top. And yes these exercises will help you burn a small amount of calories, and they will help you build some muscle under the fat. However, they will definitely not come anywhere close to being the determining factor of whether or not you lose fat in these areas. For some reason people still think that you can crunch away abdominal and lower back fat. But this has proven again and again to not work. Any true fitness professional will tell you that there is no way to target a specific area for fat burn. Unfortunately because our body prefers to store fat closer to our center line, it's usually going to drop every bit of fat from distal areas of our body first, before starting to use the fat from your spare tire area. That's okay though as long as you have a solid eating plan and fat loss specific workout plan in place, and you stay consistent and persistent with it you're body will eventually start feeding off that medial fat. So the only solution seems to be to burn fat from your whole body rather than concentrating on one particular area. Although I have other videos that talk about how you can lose body fat, I'll quickly mention a couple simple tips that you can use to start burning body fat today. Number one and most important is in the area of nutrition. It doesn't matter if you burn 5,000 calories in one workout if your eating 10,000. The most efficient way to lose body fat is to create some form of a calorie deficit. You can do this by lowering overall calories eaten throughout the day. Intermittent fasting and carb cycling are two of many different ways to lower the amount of calories you eat throughout the day. Make sure all your food comes from unprocessed filling single ingredient sources. and one thing that I want to make sure you guys don't do is completely eliminate any specific macro nutrient like protein, fat, or carbs because all of these are necessary for an optimal functioning body. Remember the key is to limit not eliminate. By limiting caloric intake you will coax your body to use the energy found in your love handles since it will be getting less energy from food. Make sure you don't cut your calories too low either. The goal is to burn fat at the highest amount of calories possible. This way you have plenty of room to cut calories back as you plateau. On top of tweaking your eating plan you should incorporate heavy weight training workouts and high intensity interval training workouts. I recommend at least 3 days of each when trying to burn fat.
How Much Weight Can You Lose in a MONTH? Week? Or Day? ➠ How FAST can I Burn Belly Fat / OVERNIGHT
How much weight can you lose in a month? How about a week? Or a Day? How fast can you burn the belly fat? Find out in this video! 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=month How much weight can you lose in a month? How about a week? What about a day? These are all questions and I'm going to answer in today's video and believe it or not these questions aren't as straightforward as they seem. For example you could lose a ton of weight in a month but are you going to be able to keep that large amount of weight that you lost off? After all what's the use of losing weight if we gain it all back again? Generally speaking its believed that the more weight you lose in a shorter period of time the more likely you'll gain that weight back. So many trainers and fitness professionals recommend that you take a slower approach to fat loss. The accepted Norm for healthy sustainable fat loss is 1-2 pounds a week. For those of you looking to drop 30 pounds in a month I'm sure this isn't great news. But if you are looking to lose more weight than that, I wouldn't exit out of this video just yet because I have a lot more information for you. At 1 to 2 pounds a week this means that since we have a little over 4 weeks every month, on average we'll be able to lose 5 to 10 pounds a month and keep it off. After working as a trainer for a long time when I hear numbers like this I get pretty excited. A 5 - 10 pound weight loss in a month is considered an excellent result in my book. However some of you may still want to lose weight faster. And you might have clicked on this video to find out what's actually possible beyond the 1-2 pounds a week. Well luckily we have crazy TV shows like The Biggest Loser to show us what's truly possible when we kick Health to the curb. On this reality TV show one contestant lost 100 pounds in 7 weeks. That's a ridiculous amount of weight to lose in such a short time frame. Another contestant lost 34 pounds in a week. Again absolutely absurd. But there you have it faster weight loss is technically possible. The reason why I say technically and the reason why I call this absurd is because losing so much weight so fast is not only dangerous but chances of weight regain are huge. And if you don't believe me just take a look at the percentage of people that regain their weight after the Biggest Loser is over. On top of that for the premiere of season 8 two patients were hospitalized after collapsing during a 1-mile run. So even though it is possible to lose a hundred pounds in 7 weeks and it is possible to lose over 30 pounds in one week it usually isn't applicable to regular people in the real world. And allow me to explain why. First of all most of the contestants on the Show start off extremely heavy. one contestant was even 526 pounds. Most of you are not starting off at such a high weight. Without getting too in-depth into the reasons why, all you gotta know is that the higher your starting weight the faster you'll be able to lose a larger amount of weight. But even with the higher starting weight aside, these contestants are forced to work out 5 to 6 hours a day while eating strictly supervised diets. That's what gets them losing double-digits every week. I've been training for a long time and sometimes I would do double sessions in one day. Which would mean I would do a workout and then come back later to work out again. Maybe at the most I worked out three and a half or four hours in 1 day. And I would never do that back to back for consecutive days. Also my body was already in great shape to handle that kind of stress. But working out that much would still absolutely kill me. How in the world these people on this show are able to work out that much without straight up dying is beyond me. But something that you can be sure of is that the average person is not going to be able to maintain that kind of pace. Even the advance person will not be able to maintain that kind of pace especially because as you become more fit it's harder to lose more and more weight. The risks of losing weight that fast easily outweigh the benefits. You run the risk of developing gallstones, mineral deficiencies, and you can end up in the hospital like many biggest loser contestants from exhaustion. On top of that even if you don't care about your health and you only care about your looks, well losing weigh that fast, your looks will suffer too. You're definitely going to lose muscle mass and there's a much larger chance of having excess skin and stretch marks when your done. Don't forget weight and body fat are not the same thing.
What's Your Body Type (100% ACCURATE EASY TEST) Ectomorph Mesomorph Endomorph Diet & Workout Shape
Learn How to Determine Your Body Type. Ever wonder "what body type am I?" Find out which body type you are. There is also an ectomorph, mesomorph, and endomorph diet & workout plan included. Discover your somatotype and body shape. Enjoy! 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=shape I'm not fat I'm big-boned... phrases like that have been tossed around for a long time to establish that people come in all different shapes and sizes. Now even though it's definitely true that people come in all different shapes and sizes and have different frames... the big boned Theory makes sense if you have a couple extra pounds and you have a large frame but it's not like being 30 pounds overweight can be explained by your bones. Even though the big boned thing may not be as true as many wish to believe, there are three different body types and in today's video I want to teach you exactly how to figure out what category you're in and what's the best strategy to build the maximum amount if muscle and burn the maximum amount of fat for your particular body. You can think of these body types as three catgories and one of the categories will describe your body a whole lot better than the other two. These three categories are the mesomorph the ectomorph and the endomorph. To give you a brief overview the ectomorph has a tough time putting on weight and is naturally lanky and lean, the endomorph is the exact opposite side of the spectrum. This person will usually be larger in appearance with heavier fat accumulation and little muscle definition. They find it hard to drop the weight even though they might have already tried several diets or workout programs. Then last but not least we have the mesomorph which is considered the ideal body type 4 bodybuilding Aesthetics. This is the person that is naturally muscular and can build muscle fairly easily while staying lean. Even though the mesomorph body type is what most people want there are plenty of endomorph and ectomorphs that have made amazing transformations. And I'm going give you the tips that you need for your exact body type also refered to as your somatotype. I want to start first with the ectomorph because that's the one that most people trying to lose weight wish they were. Here are some easy features you can look for to identify if your an ectomorph.....An ectomorph normally has a thin lean lanky type of physique. Usually they have long thin limbs with stringy muscles. Its very easy for ectomorphs to lose weight and to stay skinny year round. However it's also super difficult for ectomorphs to gain muscle mass or any kind of weight for that matter. If you're a true ectomorph you clicked on this video most likely looking for a method to build some muscle or to tone up which for you would be done by mostly building muscle since you're probably already lean. Ectomorphs are also referred to as hardgainers and they have this nickname obviously because it's so difficult for them to pack on muscle. To summarize... in order to identify if your an ectomorph check for a flat chest, small shoulders, a stereotypical "fast metabolism," lanky limbs, and if you have a hard time gaining weight. Good examples of ectomorphs are Brad Pitt and kate Moss. If you're an ectomorph trying to gain muscle the best tips for you are ... number one you have to make sure that you're going heavy in all of your exercises. I want you to take long breaks and lift the heaviest weight load you can lift for 5 to 8 reps of mostly compound exercises. And then always look for ways to up that weight. Also you should be eating a very high calorie diet like I'm talking about forcing food down and at least 60 percent of your calories should be coming from carbohydrates. the carbs will help keep you in an anabolic mode.... which reminds me...in order to stay in a muscle building mode ectomorphs should do their best to stay away from cardio all together. you do not need to be burning any extra calories. If you're more of an endomorph definitely don't take that advice you'll need a different strategy. For identification purposes an endomorph will have a substantial amount of fat accumulation, a large appetite, trouble dropping weight, a larger frame, and low muscle definition because the muscle is covered by a layer of fat. Think of jack black and queen latifa. Those would be considered endomorphs. For endomorphs the training advice about trying to lift heavy remains the same except you would want to incorporate as much cardio as possible unlike the ectomorphs. High intensity interval training would be a great way to get your weight training workouts in with some cardio included. The endomorph diet is where there are some major differences.
9 Popular Diet Tips - MAKING YOU FATTER! - Avoid These Food Myths & mistakes for losing weight Loss
So many popular diet tips out there. Learn which food myths you should not follow. You can avoid a lot of these diet mistakes made both for losing weight & building muscle. In this video you'll find real diet tips to lose weight fast & the weight loss will be body fat. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=myths Timestamps: #1 Never Skip Breakfast - 0:37 #2 Cut all carbs - 2:04 #3 Eating after 6 – 2:32 #4 Fasting causes muscle loss – 3:16 #5 Eating more frequently will make you less hungry – 4:33 #6 Small meals keep sugar levels stable – 5:10 #7 Can only digest a certain amount of protein – 5:43 #8 All calories are equal – 6:22 #9 Eat all that you want as long as it’s healthy – 7:03 Drink a lot of water, don't eat past 6, avoid carbohydrates, eat small meals, eat more frequently, eat a high protein diet, dont have carbs at night, raise your metabolism with spicy food, drink coffee, don't drink coffee, never skip breakfast, eat grapefruit, detox with apple cider vinegar, portion control, count calories, check if it fits your macros, use a food scale, eat fruits, don't eat fruits, allow yourself some dark chocolate, drink some wine, avoid the liquid calories, give up soda, drink ice cold water. There are so many diet tips in your face all the time it's so hard to know what's true and what's false. So in today's video I'm going to go over you the 5 diet tips that you should avoid and never do becuase some of these will actually make you fatter. Let's start with the very first one you never skip breakfast. You're told to never skip breakfast because breakfast is what "breaks the fast" and kick-starts your metabolism. The theory is that when you sleep your metabolism is in a slower state and in order to speed it up you have to have breakfast. Now its definitely true that your metabolism is in a slower since State when you sleep but as soon as you wake up you're going to start burning more calories just by being up and about. Skeptics still believe that you have to eat something to speed up your metabolism. Maybe this comes from the idea that digestion increases metabolism however the problem with this is that every time you digest your also taking calories in so even though you're burning calories digesting you're still taking in more than your burning. Some people also believe that breakfast helps stimulate your brain however it seems that skipping breakfast can help you avoid that midday crash and can help you avoid feeling lethargic all day. If you skip breakfast you're just going to be cutting some calories out of your diet and that's only going to help you burn more fat. Unless of course you're one of those people that will over eat later in the day because you skip breakfast. The bottom line is that breakfast is not mandatory. Studies back this up to. A study done in 2014 compared overweight adults that skipped breakfast and some that had breakfast. After 16 weeks there was no difference between the two groups. The next myth is that the only way to lose weight is to cut back on carbohydrates. The truth is that carbs come from all different sources and these different sources have different effects on your body. You can a hundred percent lose weight eating a complex carbohydrate diet. In fact Steve Reeves one of the original bodybuilders had a diet of close to 60% carbs and he was obviously in great shape. Carbs are not the enemy. Next we have the idea that eating after 6 or eating at night in general will make you fat. There is no time of the day where you're going to get fatter eating the same amount of calories that you would have eaten at a different time of the day. A lot of time people pig out at night which makes them fatter. I promise you you can go whole day without eating anything and just eat one big healthy meal at night and you'll lose weight. Watch out for the high calorie treats that you're having at night rather than restricting yourself from eating at night in general. Because again there are no special times of the day where your calories don't count and other times of the day where your calories count extra. This is a myth that is widespread and it's got to stop. The next myth is that fasting will make you lose muscle mass. This is funny because some studies suggest that intermittent fasting can actually help increase your muscle mass. It's also well known that fasting helps increase your testosterone. There was a study done in which participants ate the same amount of calories that they were used to except all in one big meal at night. These people actually lost body fat and had a modest increase in their muscle mass. Now I definitely believe it's going to be hard 4 a bodybuilder to eat enough food in one meal to increase muscle mass. they're probably going to have to eat more meals throughout the day to get in enough calories. However for most people that are just trying
★Top 7★ TRX Exercises for Beginners & Weight Loss at Home Workout for Men & Women abs, chest, legs
These are the best top Trx exercises for beginners and weight loss 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=legs TIMESTAMPS: #1 TRX Exercise: The TRX Squat 0:56 #2 TRX Exercise: TRX Knee Tucks 1:28 #3 TRX Exercise: TRX Chest Press 1:55 #4 TRX Exercise: TRX Rows 2:35 #5 TRX Exercise: TRX Planks 3:08 #6 TRX Exercise: TRX I,Y,T’s 3:26 #7 TRX Exercise: TRX Curl 3:57 =================================== “Affordable TRX” by G-Strap ►►► http://amzn.to/2fX1WXg =================================== ADVANCED TRX EXERCISE VIDEO: https://www.youtube.com/watch?v=VZaLFZZNyCs&t=325s 1. Trx Squats 2. Trx Knee Tucks 3. Trx Chest Presses 4. Trx Rows 5. Trx Planks 6. Trx I,Y, T's 7. Trx Multiplanar curls Hey guys what's going on in today's video I'm going to be going over the top 7 exercises that you could perform on a Trx if your a beginner. I've already made an advanced version in which there are 10 exercises and the reason why the beginner version only has 7 is because I really want you guys to focus on mastering the key movements on the Trx. These basic movements are pretty much where all the other exercises stem from. As a beginner something that you should know is that in any exercise on the TRX we want to make sure that we keep our core really tight. Not only will this ensure that we get a good ab workout but it'll also prevent a lower back injury. This workout will help you learn the basic TRX movements and it'll help increase your core strength your stability and your balance. So let's get right into this with the first exercise the TRX squat For the Trx squats you want to start with your hands on the straps and you want to walk your feet in 2 about a 60 degree angle. If you walk your feet in too far then you won't be able to squat low enough and if you don't walk them in far enough then you're these are going to be going over your toes. Once you find the right position you want to squat down as low as you can and stand back up. This is a great exercise to work the glutes quads and hamstrings. Alright moving on we have TRX knee tucks which is the regression for trx pikes. In this one we're going to put our feet inside the straps of the Trx. And then we're going to walk our hands forward until we're in a push-up position. Make sure that you stay in a straight line and don't let your hips sink. Tuck your knees to your chest and keep your core tight for the whole exercise. This is a great exercise for your core and your ab muscles. Up next we got a Trx chest press grab the straps and walk your feet back until you're in more of a leaning push-up position. The further you walk back the harder the exercise gets. Come down until your hands or even with your chest and then extend back out to complete the movement. This is a great exercise for the chest shoulders and triceps. Be sure to keep your core tight and your fuels butt and the back of your head should be in a straight line. A big mistake that I see is that people will drop their upper body and bend at the waist to make this exercise easier. If you find yourself doing this just walk your feet forward. Now for this next one we're going to hit the antagonist muscles with a TRX row. Here the further that we walk her feet in the harder the exercise gets. Again you're going to grab the straps walk your feet in and you could do this exercise on your heels or with your foot flat on the ground it's really a matter of preference. Then you're going to pull with your elbows not your hands and really squeeze your back on every rep. This is a great exercise for your upper and middle back and for your biceps. Again you want to stay in a straight line while doing this. Next we have a TRX plank. This exercise will help you develop the stability that's necessary for a lot of advanced TRX core and upper-body exercises. Put your feet inside the straps and hold yourself up in a push-up position on your hands. If you can't hold yourself up on your hands and then hold yourself up on your elbows exercise will help you develop the stability that's necessary for a lot of advanced to your core and upper body exercises. Put your feet inside the straps and hold yourself up on your elbows. You want to do your best to keep your hips from sinking down. try to keep your tailbone your heels and your head in a straight line. Now we have the TRX Iyt's here you're going to stand in front of the Trx and grab the straps. Walk your feet in not too far but far enough for the exercise to be challenging. Start with the eye by raising your hands directly over your head while keeping your body in a straight line. Then 4 the Y you're going to open up the angle between your arms a little more to resemble a y and then finally for the T you're going to bring your arms straight out to your sides with your elbows slightly bent. The great exercise for the top and the back of the shoulder.
How Much Rest Between Sets (3X YOUR GAINS!)
How much rest should you take between sets, exercises, & workouts for building muscle or for burning fat? Are short or long recovery periods better for muscle mass & weight loss? Learn what the best rest time is for muscle growth & fat loss. 🔥 FREE 6 Week Challenge: http://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=band TIMESTAMPS: Short Interval (under 60 sec of rest) 1:00 Longer interval (3 to 5 min rest) 4:21 Periodization 6:39 Rest time for muscle growth 7:14 Ideal rest time (1 to 3 min rest) 8:11 Is it better to take shorter or Longer breaks between your sets if you're trying to build more muscle? What about for fat loss is it better to move between your sets at a faster pace or do you want to take your time and fully recover before moving on to your next set? Well in today's video I'll be going over exactly how much rest you should take between sets in order to achieve the results your after, whether that be building muscle or burning fat, and i'll give you the ideal rest time to do it in the most efficient way possible. I'll go over both the pro's and the con's of each rest interval and i'll back it up with scientific evidence to help you decide which is best for you and your goals. Now even though you can technically set up any length of time for your rest interval between sets I want to compare a short interval which is anything under 60 seconds of rest to a moderate interval which would anything between 1 to 2 minute breaks between sets and finally compare that to a longer interval which would be anything between 3 to 5 minutes of rest. Let's start first by taking a closer look at shorter intervals of 60 seconds or less. The biggest benefit you'll experience when taking shorter breaks is within the realm of endurance. When you near the end of your set your muscles will begin to feel the onset of fatigue. That tiresome burning feeling in your muscles is caused by the build up of lactic acid, and these lactic acids happen to be the major cause of fatigue especially in activities that require endurance. By training with higher reps for with less break time your body becomes more efficient at clearing out lactic acid from the muscles by boosting your body's hormonal and vascular systems. Shorter intervals of rest 20 to 60 seconds long will allow you to be more fatigue resistant for longer lengths, it will yield the best improvements in your cardiovascular system, and it will allow you to burn more calories during the workout than you would if you were taking longer breaks due to a constantly elevated heart rate. However, the downside of these shorter rest times is that you won't be fully recovered for your next set, causing you to lift less weight than you wold be able to lift if you took a longer break. This isn't only because of lactic acid production, but it's also due to your Atp and pc energy systems. Atp stands for adenosine triphosphate and pc stands for phosphocreatine, and just to make this super simple for you, what you have to know is that these energy systems provide immediate energy and they're largely responsible for providing energy during the first 20 to 30 seconds of almost any activity. A lot of your strength and power come from these two energy systems, and according to the national academy of sports medicine 20 to 30 seconds of rest time allows you to recover approximately 50 percent of your ATP and PC. Then at 40 seconds you'll recover about 75 percent, at 60 seconds you'll recover about 85 to 90 percent, and at 3 minutes you should have recovered approximately 100 percent. Now if you happen to be a natural lifter trying to build muscle mass you should try to lift heavier weights whenever you can to help stimulate more protein synthesis so you can ultimately build more muscle. Some experts say that you should aim for breaks that are under 60 seconds long to build more muscle. This is due to a 2009 metanalysis of a couple studies that showed that greater growth hormone was released from shorter rest times of 30 to 60 seconds. However later studies, one of which was conducted in 2015, showed that a longer rest of 3 minutes lead to more strength and size gains than one minute. Regardless of the conflicting results many experts still recommend a shorter rest time for building muscle and they want you to aim for a 1 to 1 rest to work ratio for hypertrophy, so that would mean if you spent 45 seconds doing your set you would take a 45 second break before doing another set. However, since muscular strength is tied so closely to muscular growth for natural lifters STUDIES: Short Rest Intervals w/ High Reps - Make the body more efficient at clearing out lactic acids: ncbi.nlm.nih.gov/pubmed/6401405 Elevated Testosterone Levels from Longer Breaks/ Increased Growth Hormone from shorter breaks ncbi.nlm.nih.gov/pubmed/15831061 Met-analysis demonstrating increased growth hormone from shorter breaks:
Best way to a Flat Stomach ➠ Lose Belly Fat and Get a 6 pack fast | Six pack abs diet to lose weight
Would you like to learn the best way to a flat stomach and a smaller waist fast? Flatten your stomach by losing belly fat with the information provided in this video. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=stomach One of the number one goals that people have when it comes to Fitness is to get a flat stomach. And there are a lot of myths and misconceptions about how to go about doing this. The biggest mistake that you'll typically see people make when they're trying to do this is they try to crunch the flat stomach into place. They do sit ups and leg raises and crunches and they use ab machines and at the end of it all they still don't have a flat stomach. And the same is totally true for a six pack. A flat stomach with Six pack abs can't be achieved by just doing crunches. In fact it usually has very little to do with performing any ab exercises whatsoever. Obviously we do want to do ab exercises to build up the muscles underneath the fat but typically people are trying to burn their belly fat through ab exercises. And that will never ever work. The truth is the best way to burn the belly fat and to acquire a flat stomach is not through targeted fat burning. Unfortunately there's no way to Target any one part of your body for fat loss. The fundamental truth about fat loss is that either you're burning fat or you're not burning fat. There's no in between. There's no burning fat from your arms while not burning fat from your thighs. when your body is using fat for energy, AKA burning fat, that means that your whole body is utilizing it's fat stores for energy. Which means that you're going to be burning fat from your stomach and your toes and your hands and your arms and your face all at the same time. Well not exactly at the same time the way that it actually works is usually your body will choose the most distal areas first. So it'll choose to burn fat from your face and your hands and your feet before the fat loss moves closer to the midline of your body to areas like your hips and your love handles and your stomach unfortunately. The point is you can't control or Target where your fat loss comes from. The only thing that you have control over is whether your burning fat or not. And that is the only way that we could affect whether our stomach is flat or not... if the reason for why our stomach isn't flat in the first place is due to body fat. There are some people that don't have too much excess body fat on their stomach but their stomach still protrudes outwards. And this is a rare issue that can be caused due to poor inner AB strength. Hear a muscle known as the transverse abdominis is weak and that causes the ABS to protrude out. The transverse abdominis is responsible for pulling your abs in and giving you that flat stomach look. And you would strengthen the transverse abdominis with exercises like planks and exercises in which you would be drawing your navel in. Now the thing that you have to keep in mind is that usually...like 9.9 out of 10 times this is not the issue. The issue is too much body fat and the only way to reduce that body fat is either by exercising a whole lot or by consuming less total calories while keeping insulin levels lower on a daily basis. There are a number of different ways that we can do this. But the most basic way to get a flat stomach without counting your calories is by sticking to real natural single-ingredient foods and limiting portion size. It's really easy to find a list of real natural healthy food. In these lists you're going to be finding foods such as lean sources of protein like white fish, chicken breast and egg whites. Which by the way you should be having a source of protein in pretty much every meal when trying to burn fat. For your carbs you want to go with slow-digesting or low glycemic carbohydrates such as brown rice, sweet potatoes, oatmeal and other complex carbs like those. But keep in mind regular white rice and regular potatoes can help you lose weight as well because it's real food... whereas for example bread that you find on the shelves... I wouldn't consider that as a real source of carbs unless you find it in a freezer. For your veggies, the green ones are by far best for fat loss because they have tons of vitamins and hardly any calories. And then for fats you just want to pick some healthy sources like avocados or almond butter or olive oil or egg yolks but again you just want to make sure these are natural sources. Then all you gotta really do is focus on portioning out your foods and even though there's no way to give a definitive guide for everyone because everyone would have different portions based on their weight I could give
How to Build MASSIVE Boulder Shoulders Fast | BEST Exercise Guide | BIGGER Shoulder Workout for Mass
Build Big Massive Boulder Shoulders Fast. These are the best exercises for bigger shoulders 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=boulder 1. Inclined Frontal Raises 2. Lateral Raises 3. Long Angle Row 4. Leaning Lateral Raises 5. Reverse Flies 6. Arnold Press Get to it DUDES So you wanna build massive boulder shoulders well that's freaking awesome, and I'm gonna teach you exactly step by step how to do it today. Before I jump right in to my top favorite exercise to build massive shoulders there are some basics that I need you to understand about growing these bad boys. Number one to target your shoulders you have to make sure that you have good form. Your shoulder has three heads. An anterior head, medial head, and a posterior head, Front middle and back. It's very easy to mess up your form and hit the wrong head or even a totally different muscle like the bicep. Number two don't obsess over form and make sure you go heavy. I know I just said make sure your form is good and now I'm saying don't obssess over it. It's freaking confusing, but look at Arnold, he freaking rocks back and forth when he's working his shoulders, Look at Ronnie Coleman he rocks back and forth like he's possessed, and if that's not enough proof that you cant obsess over your form look at rocky balboa in Rocky 2, he's an inspiration to all of us. Point is make sure that your using good form, but also make sure that you're going heavy as f. You're only going to grow your shoulders by increasing the weight over time. Progressive overload is what gets muscles bigger and stronger. If you want stronger shoulders then you're going to have to work your way up to the big boy weights, and when you do the big boy weights your form will probably not be absolutely perfect and that's okay. Let's shoot for 8-10 reps on all these shoulder exercises. The first one that we're gonna start with is one you may have never seen before. It's by far the best exercise for a massive front head. I call this one the Inclined frontal raise. On the inclined front raise. You want to make sure that your back is all the way back up against the bench. You also want to make sure that you allow your arms to come all the way back behind the bench. Squeeze your knees together nice and tight to get them out of the way. Raise straight to the front and stop at shoulder level. It's critical that you keep your elbows above your hands and concentrate on raising with your elbows during the whole exercise. The next one is a classic, Lateral raises. The medial head of the shoulder is very hard to hit in any compound movement, so lateral raises are one of the best ways to grow your shoulders out to the sides. You can perform it seated or standing, but I like seated. In this exercise you want to focus on raising up with your elbows just like last one. Sit at the edge of the bench and bring the dumbbells together under your legs, then raise them up to your sides up to shoulder level. Moving on to the wide angled dumbbell row. This one is one of the best compound exercises for your back and for the back of your shoulder. Rather than rowing like we normally would, where we pull the dumbbell into our belly button, we're going to aim for our butt or pretend that your trying to reach for your pockets. It's important that your pulling with your elbows in this exercise not your hands just like the others. As Jay z would say on to the next one. This for that underused lateral head. Grab any sturdy object and lean away from it. By leaning away it'll give you a wider angle to get extra muscle breakdown. Raise directly to your side and stop at 90 degrees from the floor, Make sure you keep your elbow higher than your hand and don't forget to hit both sides. Last but not least is the good old Arnold press. This one is probably the first one you should start with because it requires a lot of strength and is a compound exercise. It'll mostly hit your front head, but man on man this one is by far one of the best. Start with your arms rotated inward and then rotate them outwards as your press over your head. One last thing that I have to say, make sure that if you're trying to grow your shoulder muscles your eating enough to stimulate growth. You're not gonna grow these muscle eating like a bird. That's it guys if you enjoyed this video subscribe to my channel and leave it a thumbs up and comment below see you guys next time.
How to Increase Testosterone Naturally ➟ TRUE METHODS | Low Testosterone Levels treatment Men Foods
Learn How to increase testosterone Naturally. These are real solutions for low testosterone in men. ▼ Free 6 Week Challenge https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=naturally 🔥WOMEN ONLY🔥 For a science backed program that works I recommend BiteSizedBody Lab, the #1 app & eCourse to tone you up and slim you down. https://www.bitesizedfitness.com/gravity.html Timestamps: Intermittent Fasting: 0:37 16/8 Method: 1:11 Lift Heavy Weights: 1:31 HIIT: 2:30 Lower Stress Levels: 2:51 Increase Healthy Fats in Diet: 3:23 Get Plenty of Sleep: 4:09 Zinc & Vitamin D: 4:22 Limit Insulin Spikes: 4:50 You've probably seen The infomercials with some scientists in a lab jacket or just some jacked guy selling testosterone supplements guaranteeing to get your testosterone through the roof. The truth is that all of these legal testosterone supplements that aren't steroids have such a negligible effect that they might as well be considered completely useless and a huge waste of money. The good news is that there are a couple proven ways in which we can actually increase our testosterone naturally and we don't have to break the bank in the process. The first way and probably one of the fastest ways to increase your testosterone naturally is through intermittent fasting. Intermittent fasting has been shown to increase testosterone anywhere from 200 to 400%. And studies have shown that it's effect on Growth Hormone levels are just as impressive. Especially if you do a 24 hour fast. In case you don't know intermittent fasting is a diet protocol in which you spend a portion of the day not eating anything and then you spend a portion of the day eating. The most common feeding and fasting window is the 16/8 method in which you would fast for 16 hours and then eat all your meals within eight hours. But really there are a bunch of different ways you could set up your feeding and fasting windows. I have videos on this topic that you could check out...I'll include links at the end. The second most effective way is by doing what I've been saying all along... lift. heavy. weights. Numerous Studies have shown that strength training will cause growth hormone and testosterone to be released. All you need is 3 days a week of lifting heavier weights to experience improvements in your testosterone levels. By lifting heavy weights and burning body fat you're going to increase your lean body mass which will also improve your testosterone. The most effective way to increase your testosterone while lifting heavy weights is by doing multi-joint movements, performing compound lifts & by working larger muscle groups. For example when you work your legs you're going to get a much larger growth hormone & testosterone release then by working the biceps. So to all the guys that hate working legs you better start doing some heavy squats if you're trying to get your testosterone levels up. High intensity interval training is another way that you could improve your testosterone & burn fat in the process. HIIT is done by exercising at very high intensity bursts followed by lower intensity rest rounds. A simple example of this would be to switch back & forth between a 30-second Sprint & a 15 second speed walk. The next best thing you can do is lower your stress levels. Stress is a huge Factor that leads to testosterone levels dropping over time. Meditation has been proven to really help improve stress levels. All you need to do is take 15 minutes out of your day to sit & concentrate on your breathing as you allow thoughts to pass in & out of your mind. You can also try writing down everything that's bothering you. you can try venting to family & close friends. And if all else fails you can seek the help of a professional. Next on the list is to increase the amount of healthy fats in your diet. Studies have shown that as healthy fat intake goes down testosterone goes with it. The correlation between healthy fat intake & testosterone levels has been supported by bodybuilders & physique competitors as well. Many report having low testosterone levels when restricting calories & lowering fat intake to get really lean. We want to make sure we take in plenty omega-3s. They can be found in fish like salmon or flaxseeds. Also we want to have monounsaturated fats such as avocados & believe it or not saturated fat is extremely good for elevating our testosterone levels as well. Coconut oil is a great source of saturated fat. Another way to boost your testosterone is to get plenty of sleep. Sleep is absolutely critical for optimal testosterone production especially in the morning. 7-9 hours of sleep is the recommended norm. Next on the list is zinc & vitamin D. Zinc has been shown to increase testosterone just by supplementing with it for as little as six weeks. Vitamin D
What Happens If You Eat NOTHING For 7 Days
What happens if you don't eat for a week with an extended fasting weight loss plan? Find out how fasting effects your body and brain from long term prolonged fasting. If you're planning a water fast and want to transition from intermittent fasting this video will help. 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=nothing Timestamps: 6 Hours – Your Body Breaks Down Glycogen into Glucose: 3:06 2-3 Days -- Hunger Pains Diminish, Burn Off Glycogen Reserves 3:30 Enter a State of Ketosis 4:14 Loss of Libido, Shutdown of Menstrual Cycle 5:37 Break Your Fast Slowly 6:10 Health Benefits 7:51 382 Day Fast Study: https://www.ncbi.nlm.nih.gov/pmc/articles/PMC2495396/pdf/postmedj00315-0056.pdf Health benefits of fasting study: http://serendip.brynmawr.edu/exchange/node/1834 Fasting has been steadily growing in popularity & a lot of people have questions about extended longer duration fasting. Unlike intermittent fasting this will typically involve not eating for a couple days. And most people immediately dismiss this as a viable option for Fat Loss & weight loss because there are so many myths surrounding this topic. People are worried about losing their muscle mass, they're worried about slowing down their metabolism, & they're worried about their health & well-being in general. So in today's video I want to go over exactly what will happen to your body if you don't eat anything for 7 days straight. If you're looking to burn some fat lose some weight or if you're just looking to try an extended fast I highly recommend you stay with me through this video because I can tell you exactly what to expect & help settle the myths & doubts in your mind about a longer-term fast. First off let me start by saying that you shouldn't just jump into a 7 day long fast without first getting used to shorter fasting intervals like intermittent fasting, the warrior diet, and the one meal a day diet. I recommend you first try to fast for only two days however, even if you did do a 7 day fast contrary to what a lot of you may think you're not going to just drop dead. Your body is very good at conserving energy when it doesn't have access to food. This is how Ghandi at 74 years old was able to go on a 21 day hunger strike & not starve to death. When you fast for an extended duration your body will mostly use stored body fat for energy. And even though Ghandi was already pretty lean before his fast he was able to complete all 21 days. For most of us we consider a normal diet as one in which we eat every couple hours. However, before the invention of things like farming & refrigeration our distant ancestors would experience long periods of fasting followed by periods of feeding when food became available. So most people are actually very capable of fasting for 5 to ten days without much of a problem even though a lot of people think they'll practically die from starvation just by just skipping a meal or two. Just to drive this point home even further there was study conducted by researchers from a University in Scotland that was published in 1973. In this study an extremely obese 27 year old man fasted for 382 days. And believe it or not he didn't drop dead. He actually went from weighing 456 pounds............ to 180 pounds. Such a long fast could obviously only be achieved under the supervision of doctors with the use of vitamin supplements like yeast, sodium, & potassium, but the amazing thing is that the researchers followed this man for 5 years after his fast ended & he managed to maintain his weight.... never crossing back above 200 pounds again. Studies like this completely disprove the myth that your metabolism will shutdown & won't ever function normally again just because you don't eat every couple hours or every couple days for that matter. A 7 day fast is definitely something that you can work up to overtime, so what should you expect to happen to your body over the course of one week of fasting. Well about 6 hours after your start the fast your body will completely finish digesting food & breaking down glycogen into glucose. That glucose is primarily used by your body for energy & even though it can last for up to 24 to 72 hours it will typically be depleted after just 6 hours. So for most people that's when you can expect sudden hunger pangs & food cravings to start kicking in. Also in this initial phase your mood will change because your body is still used to getting it's energy from glucose, so you can expect to be a little "hangry" in the beginning. These intense hunger pangs that can also come with the feeling of dizziness, weakness, & nausea, diminish after the first 2 days for women & can take 3 days for men. If you can overcome these first 3 days the hunger will dramatically decrease & your body will start to feel more energized.
Reverse Dieting | Metabolic Damage | How to Lose Weight and Keep It Off | Recovery Diet
🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=damage lost weight and gained it all back Post diet weight gain The goal of reverse dieting is to prevent fat overshoot while trying to regain the lean body mass that is largely responsible for an increased basal metabolic rate. There are many people that say that reverse dieting is completely useless and others that take it to the extreme and have people reverse dieting for as long or longer than they were actually dieting for. I think both of these approaches are wrong. And the answer lies somewhere in the middle of the two. Just like we wouldn't want to cut calories drastically, we don't want to increase them drastically either. So we do need some sort of reverse diet after prolonged calorie restriction. On the flip side of the coin the metabolism is very adaptive and does not take anymore than a couple week maybe a month and half at the most to adapt to maintenance levels. So really long reverse diets except maybe in very rare cases are completely unnecessary. I want to start this video by talking about the problems associated with cutting calories too low for extended periods of time Thermic effect of food will go down, which means you won't be burning as many calories from digestion because obviously your not going to be digesting as much food. You will also experience a loss of muscle mass. These two alone account for the biggest loses to your metabolic rate. That's interesting to note because just by eating more good food and building more muscle we can have drastic effects on increasing our metabolism. Another adaption that occurs on restrictive diets is an Increased efficiency of your energy production system which means that you're body becomes better at converting food and body fat into energy. After dieting for an extended period of time your body will be very good at using and preserving every bit of the food you eat. Which is great for survival, but not so great for fat loss. Reduction in your thyroid hormone and leptin levels. These regulate your metabolism, and when leptin is low your appetite increases. Many times after dieting for a long time your hunger signals are out of control. And you'll be able to eat and eat and eat largely due to very low leptin levels. Other things that staying in an extremely restrictive calorie state can lead to include: Eating disorders induced by dieting In diets that are too restrictive women can lose their menstrual cycle Both men and women will experience lower libido Reduction in fat oxidation emotional distress and depression All of these adaptations set the dieter up for a phenomenon known as post-starvation obesity, or body fat overshooting. Or to put it simply you go right back to being fat because at the end of the diet the individual is left with a repressed metabolic rate, and an overwhelming desire to eat. To say that metabolic damage, metabolic slowdown, metabolic adaption, whatever the hell you want to call it to say that it doesn't exist is either perpetuated by ignorance or inexperience. Your metabolism will slow down on restricted diets this has been proven, and I've seen it in many clients. However, to treat it like an irreversible condition or a condition that at minimum will take several months to fix is a a little extreme. There is nothing permanent about your metabolism slowing down. As long as your behaviors change your metabolism will change too. In studies like the Minnesota Starvation studies and Even in anorexic studies when people recover their original body composition their metabolism recover as well. Everyone of them has reduced their body fat % to a low that is not normal nor healthy, and if you want to stay at 5% body fat forever you may have a body image disorder. Every natural bodybuilder at the time of their show has slowed their metabolisms down from where they were when they first started dieting. The really cool thing is that anyone can shoot their metabolism right back up by increasing their calories to their new maintenance levels while simultaneously building back muscle, and extremely lean people have to normalize their body fat % as well. Bodybuilders for example many times go below the normal healthy body fat %, so after a show almost every bodybuilder should increase their body fat percentage as the lean body mass percentage increases at the same time.
How to Lose Weight without feeling HUNGRY while Intermittent Fasting eat less feel full diet craving
Want to know how you can lose weight with an intermittent fasting plan and never get hungry. This video will show you how to diet without starving, and teach you how to eat less and feel full. ★ S U B S C R I B E: https://www.youtube.com/channel/UC0CRYvGlWGlsGxBNgvkUbAg 🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=craving Even though most people will try again and again to lose weight by eating less hunger will be a consistent roadblock throughout this whole process. This is a common problem shared by most people that are trying to start an intermittent fasting plan in which they have to spend a portion of the day not eating anything at all. Instead of focusing on forcing ourselves to eat less and creating an infinite battle between our will power and our bodies natural hunger signals what if there was a way to override these signals? Well in today's video I'm going to give you my top tips to lower your hunger in order to make losing weight not feel so difficult. First let's start with the basic fact that when we're trying to burn fat and lose weight we're going to have to consume less food then what we normally would consume to maintain our weight. Your body has no idea that you're trying to lose weight and when youre body experiences a caloric deficit it'll take steps to make sure that you don't starve to death. One of these very first steps is to increase your appetite and hunger. There is no such thing as burning fat without feeling at least a little bit of hunger. This is something that you must understand. When you're trying to put on muscle chances are very high that you're going to have to eat enough food to feel stuffed. This is the opposite of hunger. It's the same thing in Reverse when you're trying to burn body fat, when you're trying to get your body to use its own stored fat for energy instead of using calories coming from your diet for energy you're going to feel hungry no matter what anybody else tells you. This is because your body does not want to use stored body fat for energy. That stored fat, is there for an emergency situation. And when you cut back on calories coming in from your diet your body thinks that it's an emergency and certain hormonal changes will cause an increase in hunger. So you have to expect at least a little bit of hunger when you're trying to burn fat but there are ways to lower the hunger response and make it more manageable. There are two hormones that are primarily responsible for this hunger response. Leptin and ghrelin. Leptin signals to your body that you're full and when enough leptin is released you won't be feeling very hungry at all. While ghrelin will signal the opposite, ghrelin is your hunger hormone. These hormones are released at certain times of the day usually based on your regular eating schedule. They are adaptive so if you're used to eating 6 meals a day and you miss just one meal you may experience hunger due to the schedule that your body has set to release these hormones. So going from eating 6 meals a day to fasting for a large portion of the day can increase your hunger a lot. To clearly see this all we have to do is look at dogs. No matter what at 8 o'clock at night on the DOT my dog will come up to me and start begging me for food. It's not like she has a watch that signals oh its 8 o'clock it's time to eat. It's just her regular feeding schedule. The good news is that your body adapts to new feeding schedules. The bad news is that when you first go on a fasting plan it's going to take some time to naturally lower your hunger response. So you have to expect this when you start an intermittent fasting plan and understand that it'll become easier with time. Your body has an internal feeding clock and the best way to change that clock is by taking small steps. Don't try to start intermittent fasting with a protocol like The Warrior Diet in which you eat only once a day. Small baby steps are best. First try to eat breakfast a little later. Next try to eliminate breakfast altogether. Next try to eat lunch a little later. And then try to eliminate lunch all together if you want to create a longer fasting window. Eventually you can get to eating one meal a day without feeling like you're starving to death. So that's the main thing you have to know.. you have to know that you have an internal feeding clock. There are other ways to lower your hunger as well. For example it's a very common known fact that having some coffee first thing in the morning can help lower your appetite. But some people don't like having coffee on an empty stomach. Luckily there are also other ways to decrease hunger.
10 Best PRE WORKOUT Meals | What to Eat Before a Workout | What to eat Before Gym | pre workout food
🔥 FREE 6 Week Challenge: https://gravitychallenges.com/home65d4f?utm_source=ytube&utm_term=before TIMESTAMPS: #1 Best Pre Workout Meal: Bananas 1:19 #2 Best Pre Workout Meal: White Rice & Brown Rice 1:38 #3 Best Pre Workout Meal: Oats 2:07 #4 Best Pre Workout Meal: 100% Whole Wheat or Brown Rice Pasta 2:26 #5 Best Pre Workout Meal: Whole Grain Bread 2:48 #6 Best Pre Workout Meal: Baked Potato 3:01 #7 Best Pre Workout Meal: Green Smoothie with Fruit 3:22 #8 Best Pre Workout Meal: Ezekiel, Turkey or Chicken Wrap 3:42 #9 Best Pre Workout Meal: Apples and Peanut Butter 4:06 #10 Best Pre Workout Meal: Power Bars & Protein Bars 4:36 People respond differently to eating before a workout. Some people can get a better workout if they eat before hand because of the energy that this food will provide. Meanwhile other people can't eat before their workout without feeling nauseous and it interfering with their performance. There is no set in stone answer for whether you should or shouldn't be eating before your workout, it all depends on what helps your perform better in the gym. For this video lets pretend that you're the type of person that responds very positively to eating before a workout. The big question that you probably have is what should you eat to maximize your performance? I want to give you the 10 best proven pre workout foods. 1. Bananas - These are great because they're easily digestible, and provide your body potassium, which you'll be needing because I"m sure you're going to be sweating really hard during your workout. Any fruit before a workout could help, try mixing it in with some protein source such as fat free Greek yogurt. 2. White Rice and brown rice mix. This was always one of my favorite pre workout meals. You eat the white rice for fast easily digestible energy, and you eat the brown rice for slower digesting longer duration energy. When you have both your energy levels should stay high throughout your entire workout. Have this with some chicken breast or legumes 3. Oats. Oats are another slower digesting carb because they provide soluble and insolluble fiber. They also contain B vitamins which is the vitamin responsible for converting carbohydrates into energy. A good meal would be oats, some fruit, milk, almond milk, or water, and some protein powder. 4. 100% whole wheat or brown rice pasta. This is another one of my favorites something about pasta just gives you tons of energy. Throw in a solid protein source with the pasta and you'll killing it during your workout. 5. Whole Grain Bread. If you don't have time to cook this is a quick, easy, and convenient way to get your pre workout carbs in. You can have this with some hard boiled eggs for protein. 6. Baked potato. You can have a yam or a sweet potato as well, but the baked potato will be digested and available for energy faster than the sweet potato. You can have this with some fish or any kind of low fat protein that you like to eat with potatoes. 7. Green Smoothie with fruit. Whats a better way to go into your workout than with all of your micro and macro nutrients available for use. To make this smoothie just blend up some green veggies like kale, chard, broccoli, and spinach with some fruits. You can add a scoop of protein in this smoothie to have your protein needs covered. 8. Ezekiel turkey or chicken wrap. Ezekiel wraps are hard to work with, but if you heat them up before hand their more malleable. If you really hate how crappy Ezekiel wraps are regular multi-grain wraps will be okay too. Double wrap your turkey or chicken with two wraps to increase carbs if you need the extra calories and energy. 9. Apples with Peanut Butter. This meal is not the best pre workout meal because of the fat found in peanut butter, but if you really don't want to eat a whole meal having some apples with peanut butter can give you the energy you need for your workout. This meal is not for those people that take forever to digest their meals, because that peanut butter will still be digesting while you work out. 10. Power Bars and Protein Bars. Although this is not one that I would refer to as the greatest pre workout meal it could be a real life safer if you can't get to any real whole food. Power bars are good to give your body the carbs it needs for energy, protein bars are good for...you guessed it protein. Now I want to real quick answer all pre workout meal timing questions. How long before your workout you should eat these foods is another question that is very dependent on the individual. If you have a fast digestive system then you may want to eat your pre workout meal 30-60 minutes before your workout. On the other hand if food tends to take a while for you to digest you may want to have your pre workout meal 2-2 1/2 hours before your workout.