Muscle Growth For Vegans

Friday 31st May 2019

It's All in the Head: To take on any challenge, you first need to mentally prepare yourself for it. Get rid of the misconceptions and exaggerations that are thrown your way. People on magazine covers are either products of great editing or have had to put in an insane amount of effort to meet their goals. Some of them have simply gone about achieving those bodies in questionable ways that will come back to haunt them later. You should know what you're in for and maintain a steady pace towards it. Real change takes time and big results are a collection of small everyday steps that you will have to take. Also, different body types grow at different rates. Yes, fat will…

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The Do's and Dont's for Beginners

Friday 24th May 2019

Do's:💪✔ ✔Determine Where You Stand: Start off by checking your physical readiness to begin this new phase of your life, especially if it has been a while since you have engaged in any physical activity. Also, if you have suffered any physical health issues then its best to get a go-ahead from your doctor before you get down to it. Secondly, mentally examine and prepare yourself. Check how likely you are to stick to the workout plan you are opting for. Generally, people who have past experience, positive thinking, self-confidence, support from family and friends, and an understanding of why they are pursuing it, are more likely to achieve long-term success. ✔Go for What You Enjoy: For you to be able to stick to the…

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Best ways to lose body fat

Friday 17th May 2019

Burning body fat or losing weight are two of the most common reasons that anyone hits the gym. Although it's not always easy, losing weight and reducing body fat doesn't have to be complicated. When trying to lose weight, we want to target body fat for reduction while maintaining our muscle mass. Generally, weight loss comes down to simple maths — burning more calories (through exercise) than we're eating. Research shows that belly fat (or visceral fat) is actually the most dangerous to our health — more belly fat has been shown to be associated with increased risk of heart disease.1 There are a few key tips that can help you target fat loss fast and be successful keeping the fat off.…

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Strength Training for Women

Friday 10th May 2019

There are a few understandable reasons as to why weightlifting can be difficult for some men and women to get into - such as not knowing what you should be doing, or feeling intimidated by the gym giants watching over the weights. This fear of the unknown should never stop you from reaching your goals though, so it's time to learn how to lift. It's time to tackle strength training for women so that you can start to see results. By working out with weights, you could begin to lose fat and also gain strength if this is coupled with a balanced and nutritious diet. Here are some more reasons you should love lifting weights: *Allows for higher calorie consumption. Improves bone density. Builds muscle…

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Fasted Cardio For Fat Loss

Friday 3rd May 2019

What is a Fasted Cardio Workout? If you're up with the birds and blasting it at the gym before your breakfast, then this counts as a fasted cardio workout. Put simply, any time you do a cardio workout after fasting counts. Some people believe that this is the key to fat loss as your body will be using fat stores instead of energy provided by food, so that you ultimately lose fat quicker. As with most things, there are a few different points that you need to consider too before you believe every word and commit to this. Should I Fast? Usually, people keep fasted training to aerobic workouts as resistance training requires much more energy which would be fuelled by the…

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Friday 26th April 2019

Benefits of HIIT 1. It's a time saver Ever feel like there's just not enough time in the day to work out? You're already juggling work, commuting to work, food prep, cooking, washing, socialising, scrolling through social media... (okay, so the last one isn't a real excuse, but it's probably a reality). Squeezing in 15-20 minutes of heart-pumping HIIT is a great compromise — you're still getting your body and muscles active, just without the commitment of a full-blown gym session. You could even get it done in front of the TV during the advert breaks, or while you're waiting for your dinner to cook. The high intensity of the exercises mean that your body is still doing the fat burning bit though, just…

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How much protein is needed per day?

Friday 19th April 2019

When thinking about how many protein shakes a day to have, it's best to consider your total protein needs for the day. Healthy individuals need about 0.8 grams of protein per kilogram of body weight, but athletes require up to 1.3-1.8 grams per kilogram of body weight, based on the frequency and intensity of training.2 The lower end of this range (1.3) is usually more appropriate for endurance sports, like distance running, cycling, tennis or football. The higher end of this range is for more strength-based workouts, like those who powerlift, bodybuilders, CrossFit athletes, or rugby players. Using this simple formula can help you determine how much total protein you should consume daily, both from food sources and your protein shake(s). For example,…

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Vitamin B Complex Benefits

Monday 15th April 2019

The benefits of taking the vitamin B complex are related to its many roles in how our body functions. In addition to preventing the conditions associated with B Vitamin deficiencies, it can help boost energy and maximize your workout performance. Having the right levels of B vitamins improves digestion and absorption of nutrients, and keeps your hair, skin, and nails healthy. Ensuring adequate levels of B vitamins can improve mood and cognition, and some research shows benefits in other health conditions, like migraines.

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Impact of protein before bed on weight loss

Monday 8th April 2019

Impact of protein before bed on weight loss Protein is the main nutrient that stimulates the growth of new muscle tissue and also helps to protect your hard-earned muscle mass during weight loss.(10) However, the power of protein doesn't stop there, as research shows that protein intake before you hit the hay can boost metabolism and help keep hunger pangs at bay. This is important as, to lose weight, we must burn more calories than we consume throughout the day. Fascinatingly, protein intake before you go to bed has been shown to increase your metabolism the following day, meaning you're burning around 100 extra calories, simply through what you have before bed the night before.(8, 9, 11) Furthermore, the body uses far more…

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Monday 1st April 2019

BCAA Benefits Muscle Hypertrophy AKA increased muscle growth Due to the impact that the BCAAs have on initiating an increase in MPS rates, BCAA supplements have typically been used to maximise muscle growth. Despite this, the evidence doesn't support the theory that BCAAs alone can increase muscle hypertrophy.2 The current view in literature is that BCAAs act as a signal and the building blocks of muscle protein synthesis. However, all the essential amino acids need to be present to sustain muscle protein synthesis rates in a way that will build muscle.2 Consequently, consuming a good whey protein supplement, containing all the essential amino acids and rich in BCAAs, is a much better strategy when looking to optimise muscle gain. Muscle Soreness and Recovery Numerous studies have…

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