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Amino Prime 

Amino Prime Review: Does It Work?

We know all the elements of getting into shape – eating healthy, exercising, being active and getting lean. But we also know that sometimes, the motivation just isn’t there. Whether you’re tired of your current routine or just reached a plateau, lack of motivation majorly slows down your results. This can wreck some major havoc on your end result.

So what can you do? Some people look to supplementation to help them get their act together and go to their result a lot faster. That’s a good first step. But there are so many different options to pick from. And they all promise basically the same thing. So how are you supposed to choose?

A clean pre-workout supplement is a good way to get this boost you need. And while there are many different options for you to pick from, one of the newer products is Amino Prime. At the very least, it’s considered a nitric oxide booster, which can help you do a number of things, from increase your pumps to build leaner muscle and gain strength, to increase your overall energy and endurance. But there’s another added bonus – it claims to increase your libido, too. Sounds pretty interesting, right? We had to take a look for ourselves.

Amino Prime Ingredients

So while the Amino Prime formula is proprietary – this means that while the company does tell you what’s in it, they don’t tell you how much of an ingredient there is or what exactly the combination or strengths are. One of the ingredients is Taurine. As you may know, this is an amino acid that serves as a precursor for nitric oxide. Because this can help improve your blood flow, there’s going to be a better transportation of both oxygen and nutrients to your muscles when you need them the most.

Another ingredient is Arginine Alpha-Ketoglutarate. This also serves as both an amino acid to nitric oxide, which means you have double the amount working to get you the results you’re trying so hard for. Next is beta alanine, which gives you major strength and endurance. This means you will be able to stay longer at the gym and recover from your sessions faster. And of course, like most products, it does have caffeine in it to keep you going longer.

In terms of dosage, an hour to an hour and a half before your workout, you should take about 3 capsules for best results.

There are a few different popular muscle stacks you can take with this supplement, too. These include Amino Prime with Niwali Testo Boost, Muscle Rev X or even Muscle Factor X.

One of the biggest perks about Amino Prime is the fact that it doesn’t have a ton of ingredients you can’t pronounce. It has a pretty simple ingredient list, so it appears to be pretty decent in that regard.

Side Effects of Amino Prime

There are quite a few downsides, though. One of the disadvantages is the price. It’s a bit expensive so if it doesn’t work for you or you don’t like it, you might feel like you’re wasting your money.

While the website does promote a “free trial offer,” we discovered it isn’t really free. You’ll be automatically billed for the supplements once you sign up for this so-called free trial offer.

Another not-so-great aspect is the fact that there isn’t any kind of evidence that Amino Prime actually works. There aren’t any independent reviews that state the effectiveness of the product. If there are any kind of clinical studies done to prove its effectiveness, that’s new to us, because there aren’t any cited. Not exactly the most promising when it comes to backing up your research.

Our Amino Prime Recommendation

So if you still decide you want to buy it, you’ll have to order it through the free trial selection on Amino Prime’s website. You buy a full sized bottle of the product and only have to pay for what it costs to ship it. From the day you place you order, you start the 14-day trial period. That means if you don’t want the product, you have 2 weeks from the day you ordered to cancel it. And if you don’t, you’re going to be charged $80 a month.

This small little detail is hidden under the heading of “satisfaction guarantee.” It isn’t even under the terms and conditions heading – it’s under the wrong one, so most customers don’t even read it. Because so many different users end up getting caught in this trap, they have a really hard time trying to cancel it.

There’s also af pretty big push o other websites, like Muscle Rev X and Trig X2. It doesn’t really matter if you mix these together – it doesn’t cause any extra amazing benefits. All of these websites are paid for by both companies so they’re trying to increase their overall profits by making it seem like you need the combination of the two.

You might have been able to guess this by now, but we aren’t exactly a fan of this product. We think there are a lot of sneaky elements to be taken into consideration here. While it’s common for a manufacturer not to list the exact measurements of ingredients, there are a few other sketchy details that are going on here. It definitely appears that the company’s sole interest is getting your money and nothing else. So odds are, it isn’t going to do much to help you out.

protein powder

Conclusion

The good news is there are a ton of other products to choose from and many of these other products are actually interested in making sure you get results, not just them getting money. Because most companies care about their reputations, you can trust the products that have clinical studies and solid evidence to back up their claims of how great their product is. It’s better to go with a more reputable company so you know what to expect and what you’re getting into beforehand. Otherwise, you may end up with a not-so-great experience and be stuck paying for it.

Overall, we can’t give Amino Prime more than 2/5 star rating.

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hardgainer

Worried you’re one of the ‘hardgainers’? No need to give up and call it quits, just like everyone else pounding away at the gym, you’re still capable of building muscle and strength.

A lot of guys truly believe that because of the way their genes and the way they’re programmed, they aren’t able to build muscle and strength. They fear and believe that they’re going to stay skinny and weak their entire lives, no matter how hard they train at the gym or how much they eat. 

Though it is true that some men and women have a much easier time gaining muscle growth than others do. While this is because of genetic predispositions, it’s also because of hormone levels and a few other things. But that doesn’t mean that the person is forever doomed to dealing with their toothpick arms and legs.

How to Eat and Train Right If You’re a Hardgainer

Here’s the thing – a lot of people who believe they’re part of the hardgainer club were doing two key things incorrectly. One of them was training incorrectly, while the other was eating incorrectly. Many people actually have some similar mistakes. They’re either working out too infrequently or working out way too much, so they aren’t giving their bodies the chance they need to recover, which isn’t going to result in any gains.

A lot of them are lifting too lightly and doing the wrong exercises. They don’t realize that focusing on just isolation machines and not doing things like compound mass-building movements are what’s keeping them weak. And, a big one – not eating enough on a daily or weekly basis.

If you’re a part of the ectomorph group who struggles with putting on size, that’s perfectly fine. The key is that you just have to train properly for your body type. Being naturally lean is always a leg up, because when you start lifting heavy and getting on the right eating routine, you’re going to build muscle but without putting on body fat.

And another bonus? When you want to cut down on your already-lean body fat, you aren’t going to have much trouble doing it (like the rest of us do). Plus, while some of us need a lot of muscle mass in order to look big, this isn’t the case with ectos. In fact, a little muscle for them can go a lone way. If you put on 15 pounds of muscle, it’s going to look more like 30.

Before you start shaking your head that you can’t do this – yes you can. And it can be done in as little as 3 months and up to 5. But during those couple of months you have to know exactly what you’re doing.

There are two main areas you need to focus on – eating enough of the right kinds of foods and lifting heavier weights.

hardgainer Lifting Heavy to Grow (Especially If You’re a Hardgainer)

We know that you have to eat big amounts of food in order to get big, but that doesn’t mean it’s an excuse to put on tons of body fat, which we know isn’t your goal either. But when we use the word “bulking,” it can be hard not to have a negative view on this. A lot of people think bulking means spending days and days coming up with meal plans and consuming all food within a mile radius. We want to focus on smart bulking.

Excessive weight gain isn’t needed for the proper bulking. In fact, it should be avoided at all costs. Packing on the pounds and becoming overweight obviously comes with a wealth of health risks, as we’re all familiar with. But speeding up fat storage can seriously mess with building muscle, because it gets in the way.

As the fat levels in your body increase, your insulin sensitivity is going to go down, which is going to American College of Sports Medicine the way your body is able to burn fat. So, in turn, there’s a greater chance of that any carbs you eat will be stored as fat. This also means that intracellular signaling that’s usually in charge of protein synthesis is going to be suppressed, which results in a loss of muscles.

What you need to focus on is bulking smart by giving yourself a fair caloric surplus, so your body can keep the muscle growth up and keep fat storage down. The right kind of bulk is going to give you anywhere from .5 to 1.5 pounds of pure gain on a weekly basis.

Creating a Smart Bulking Diet Plan for the Hardgainer

There’s actually a pretty easy way you can do this. For every pound of body weight you have, eat 1 gram of protein on a daily basis. For carbs, eat 2 grams for every pound of body weight and .4 grams of healthy fats.

Wondering how much daily protein do you need to build muscle? Let’s say you weigh 150 pounds. You want to shoot for 150 grams of protein, with 300 grams of carbs and 60 grams of fat, equaling out to 2,340 calories on a daily basis. This is going to be enough to keep muscle growth nice and steady.

Give this a try for 10 days to 2 weeks and step on the scale. If you aren’t seeing those numbers moving up, bump up your calories to 200 a day to see if that does the trick. Check back in 10 to 14 days and if you don’t see any results, increase your calories again. It’s all a matter of finding your body’s sweet spot, but for a majority of people, you won’t have to adjust much.

Point blank if you want to get nice and big in the fastest amount of time you can, the path to get you there are heavy weights. So step off the machines and head on over to the weights.
hardgainer

Targeting Optimal Rep Range for Muscle Growth

There’s pretty simple reasoning behind the focus on weights – when there’s increased tension in the muscle, there’s going to be an increase in growth. So in order to keep this growth going, you have to keep the tension high – and this comes from lifting. But the key here is continuing to add weight to the bar. Though machines are ideal for rehabilitating certain injuries, there are tons of studies and research that shows machines just aren’t nearly as effective at building strength and muscles as free weights are.

And one argument that never seems to end is the whole idea of the perfect rep range for maximum growth. So how much weight do you need to use and how many reps should be done for each set. Of course there are tons of opinions out there on this. Some people recommend only a couple heavy sets with 20 to 30 high rep sets for a workout.

We’re going to tell you that there isn’t really anything unique about lifting super heavy weights when you’re keeping your workout sets around medium to high.

One study that was conducted by Arizona State University looked at 150 other studies that were based on weightlifting. They found that training with weights that were about 80% of one-rep max results in a workout.

In fact, another study that was published by the American College of Sports Medicine recommends an emphasis on heavy loading, with a 1 to 6 rep max, and 3 minutes of resting in between each set.

Ohio University wanted to get their piece of the pie, too. They had 32 untrained men lift weights for a period of 8 weeks. These men were split up into 3 different groups, where one group did a rep range of 3-5, another doing 9-11 reps, and the final group doing 20-28 reps. The groups hit the 8-week mark and guess who had more gains? The 3-5 rep range group. They showed more gains in not just muscle but strength too, more so than the other groups.

So basically, most evidence of training goes way beyond theory and studies. If you’re in the 10 to 12 rep range, you might find yourself getting stuck with development and strength. This is the time when you want to switch over to 4 to 6 reps. You’ll see a huge increase in your strength, as well as a big change in your overall physique.

While you might feel like you’re stuck in an annoying rut, if you’re going hard in the 8 to 12 rep range, you can start making progress once again by doing heavier weights but with a medium/high volume.

Don’t just take our word for it – there are a ton of well-known, respected names that are involved in this industry that feel the same way. Just to name a few, this includes people like Alan Aragon, Charles Poliquin, Martin Berkhan, and Lyle McDonald. There’s a reason why they all support this – plain and simple, it’s the best way to give you the results you want. It works.

Beating A Hardgainer Plateau

Find enough a heavy enough weight that allows you to do 4 reps but prevents you from going over 6. If you need a more defined number, go for 80% of your 1-rep maximum. Your goal is simple – go for more reps and more weight.

Wondering how to beat a plateau? A mistake a lot of people make is doing the same weights every week, for the same exact amount of reps. So you always need to work to do more reps with all weights, so you can eventually increase the amount of weights. Keep going up, up, up and you will see the results in virtually no time.

So think back to the 4 to 6 reps. It might be a struggle to do 4 once you bumped your weights up, but at some point you’re going to be able to do it, so you will go for 5. Then you will go for 6. And once you reach 6 reps you want to increase your weights. This can be anywhere from 5 to 10 pounds. Then you’re going to go through the same process again – work your way up to 6 reps. You want to keep doing this as you go along, constantly working your way up to heavier and heavier weights.

And when it comes to exercises, you really want to stride to make the most of your training. So every week, you should be doing exercises like squats, deadlifts, barbell/dumbbell bench presses and military/dumbbell presses. These are exactly the time of exercises you need in order to build mass – and a lot of it. If you aren’t doing these exercises on a regular basis, and heavily, you aren’t going to get the results you want.

The Best Protein Powder

Conclusion

Like we said, eating big and lifting big are the keys to getting big. Makes sense, right? We provided you with the equation you need to succeed, as well as the certain types of exercises. Follow these and you could see results in as little as 5 months. And while it might be harder for you because of your genes, it isn’t impossible at all, just like it isn’t impossible for someone who has genes that promote extra body fat to lose weight. It’s all doable – you just have to make sure you’re going about it in the right way. And that’s the way we provided. So get to the gym and skip the machines. Head right to the weights and get those big compound movements going. With the studies, name brands, and clear cut evidence of this process’s success, you’ve got nothing to lose, except those scrawny arms and toothpick legs.

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bodyweight workout

Looking for the ultimate bodyweight workout you can do from home and carve out lean muscle?

When it comes to bodyweight workout routines, there are a lot of questions people usually have about it. For example, many people want tot know if bodyweight training is just as successful as weightlifting is? What about muscle? And strength? Can you build these two important components when you’re just doing bodyweight exercises by themselves? Should you couple your weightlifting up with your bodyweight workout?

Obviously, there are quite a few things to consider here. Plus, we want to share what we consider to be the best bodyweight exercises in order for you to get the best workout from anywhere.

There are some seriously positive results that can come along with bodyweight workouts. Here’s a pretty big one – no more hefty gym membership fees. You also won’t have to purchase a ton of expensive at-home equipment either. You can do these exercises anywhere, from the comfort of your house to your hotel room when you’re traveling, even at work on your break. Bodyweight workouts save you money and take away excuses to miss training.

You won’t waste time driving to the gym if you don’t have it, or standing around waiting for equipment to open up. Really it’s great to combine the gym and bodyweight workouts from home. Remember, the best workout plan is the one that you stick to. By having a few bodyweight workout routines up your sleeve, you continue to remove your ability to talk your way out of working out.

Bodyweight workouts are hands down one of the best, most effective and affordable ways to get into shape. We’re often asked about how to build muscle and burn fat at the same time. One of the best solutions is today’s plan. So keep reading.

If you have a great bodyweight regimen, three things will happen. First, you will lose fat. Second, you will build up your muscle. And third, you’re going to be increasing your strength as well.

However, these are the end-all to exercises. They’re going to have their restrictions.

The first one is connected to just how much strength and muscle you’re going to be able to build. 

Bodyweight Workout Tip: Optimizing The Strength-Endurance Continuum

If you’re wondering why, here’s the answer – something called strength-endurance continuum. That’s what researchers dubbed this seemingly simple concept. Basically, this is what it is:

When you lift heavier weights with less reps, you’re literally forcing your muscle cells to get used to what’s known as this progressive overload. And the whole idea behind going into overload is to grow bigger muscles.

When you lift lighter weights, with more reps, however, you’re forcing your muscle cells to get used to fatigue. The whole point of adapting to this is to progress different metabolic functions, but not exactly to focus on getting bigger muscle fibers.

So this is why a lot of people feel like bodyweight exercises don’t give the most powerful results. Generally, most people see some size gains steadily over the first couple of months. Then in a few months, even when adding more reps, the size gains sort of taper off. There isn’t much activity in the way of growing muscles or boosting strength. What gives, how do you beat a plateau?

Well, here’s what’s going on. When many people start these types of programs, the bodyweight exercises serve as low rep, high weight training. Think about how hard it was to do 20 chin-ups when you were first getting started. When you work in a lower rep range, which is generally from 4 to 6, what you’re doing is overloading your muscles. And they respond in the best way they know how – by getting bigger and stronger.

But once you keep doing more workouts, and these seemingly-daunting chin-ups continue to get easier and easier, you find yourself getting better, and the chin-ups getting easier. Then, in a blink of an eye, you’re doing 15 chin-ups without thinking twice.

So now, the heavy heavy “strength” adjustment is made , and you’re doing endurance training. This doesn’t count as “overload” anymore. Instead, your body changes its response, switching to having an improved aerobic power and even time until you get exhausted. But here’s the downside – there isn’t going to be growth.

In order to get back to this muscle growth, what you need to do is get back into the strength-training area. This means you’re going to have to increase the overload that is being put on the muscles.

bodyweight workout

Increasing Load with Key Bodyweight Exercises

So of course you can make this happen with various bodyweight workouts, which we’re going to talk about in a minute, but we just want to make sure you grasp that the idea of progressive overload is essential with resistant training. This is exactly what makes your muscles grow, so you want this to happen.

And this is what leads to weightlifting outweighing (no pun intended) bodyweight workouts in the long-term with getting to max size and strength. It’s a hell of a lot easier to overload all muscles in your body when you have a solid weightlifting routine.

You can’t necessarily replicate the level of resistance available in a weight room. That doesn’t mean you can’t build muscle with nothing but gravity.

With that in mind, remember that you can get to bigger, stronger muscles when you’re doing bodyweight training. And we’re going to share with you exercises that will get you there. But something else important to remember is that, if you’re going for size and strength fast, doing bodyweight workout regimen isn’t exactly the best way to get there. Bodyweight workouts are really geared more towards a lean chiseled physique than a huge bulky frame.

So what happens when you couple a weightlifting regimen with bodyweight exercises?

Combining Weightlifting with Your Bodyweight Workout for Best Results

This can be worth it if the exercises you’re going with are the appropriate overload for your muscles.

So there isn’t really a point in doing over 100 push-ups if you just had a killer chest workout.

Going with this approach can put a hold on the bodyweight exercises, narrowing your choices to go with. But look over what we provide you with and see if you want to go for any of them.

Obviously, the whole point behind a bodyweight workout routine is to continually supply your muscles with overload. It isn’t exactly your normal routine of conducting higher reps.

In order to make sure you’re getting the best results, you’re going to need equipment, but we’re going to keep the costs pretty low.

The first thing you’re going to need is a weighted workout vest. Allowing you to hold 40 pounds, you’ll get more out of your workouts because it’s all about that progressive overload we talked about.

So if you’re working on your wide-grip pull up and work your way up to doing 8-10, and add another 15 pounds with the vest, you can go back down into the rep range of 5 and keep working your way up.

It’s a great way to keep your body working hard, and a step ahead. Next, you want to get push-up bars. This goes hand in hand with the vest, because it’s going to mess with your form. Kettlebells are also acceptable for this, too.

At some point, the weighted vest isn’t going to cut it for things like pull-ups and dips, so you may need to get a dip belt. Along with this, grab some weights to go with it. Kettlebells can also work here too, because they can hang off the belt and work shoulders/arms.

For the kettlebells, get a 20 and 35 pound one, while also getting 2 50-pound bells for squatting and lunging.

The best kind of bodyweight workout regimen incorporates dips and pull-ups. The beloved Power Tower will get both of these taken care of for about $100. Plus, you can use it for Captain Chair leg raises and hanging. You can always start with a pull-up bar and save up for this dip station.

If you’re working out at home or at the gym, ab wheels are an awesome way to train your abs. Plus, it’s pretty cheap. You want to build a solid core, you’ve got to do weighted ab training and a weighted workout ball is a great way to get there. You can do hanging and Captain Chair leg raises, then put the medicine ball in between your feet.

While you’re doing all these exercises, grab some foam matting and put it down where ever you’re working out. It’s going to protect your floors and help make things a little more comfortable for you.

So that’s the equipment. Now let’s get to the workout program.

bodyweight workoutUltimate Bodyweight Workout Program

We have some rules to jumpstart this. First, you want to aim for 6 to 10 reps, except for when you’re doing abs. This means you have to think ahead in terms of weights – make sure you put on a weight you can do at least 6 reps of, but not go over 10. When you get to the point where you can do more than 10 reps, you will want to start adding weights. We will touch back on this later.

If you’re looking to bulk up, you may want to check out building muscle not fat.

Next, keep a journal so you can keep track of everything you did for the week and what you need to focus on the following week. And accept the fact that at some point, you’re going to run out of ways to increase overload on specific exercises. When that happens, that’s when you started focusing on keeping up with resistance until you can’t go anymore.

Allow yourself 1 to 2 minutes of rest in between each set in order to regain your strength. This isn’t the type of circuit training where you don’t get to rest. Because of this, you’re going to want to train for 5-6 days a week and rest 1-2. Stagger these accordingly. If you decide that you want to include some cardio, incorporate some HIIT and do it separate from the resistance training.

Each week, you have one goal – do more reps with the same weights as the week before. Eventually, you want to be able to get to 10 reps, so you’re able to get more weight on there.

Day 1, do 3 sets of good old fashioned push-ups. Guys, if you’re able to do 10 push-ups without weights, put on your vest and put enough weight on it so you can only do 6 reps. Work with this until you get to 10 and add more weight. Ladies, if you aren’t up to doing the proper set, start on your knees. You will build up strength over time. Then you want to do 3 sets of decline push-ups, so put your feet on something. Men, same rules as the push ups and same with the ladies.

Next up, go for 3 sets of chest dips. Guys, you’re going to want to go 10 dips without weights. If you can do more than 10, reach for the weighted vest and limit yourself to 6. Ladies, if you aren’t able to do 4 dips, you can use the bands to help you out.

Where do Abs Fit into the Ultimate Bodyweight Workout?

We mentioned the importance of ab training earlier. And that’s how you’re going to end your workout. Go for 3 sets of weighted work and follow up with 6 sets of unweighted workouts. When it comes to the weighted workouts, keep it within the 8 to 10 range. Any unweighted work goes until failure.

Do these ab exercises continuously and rest in between each circuit.

Day two is going to be a little different. Start with 3 sets of pull-ups, which are a great opener to anyone’s routine. Both guys and ladies, if you can’t do pull-ups without weights and you’re struggling, use the bands.

Or if you can do unweighted pull-ups, go for 4 sets. If you can do more than 10, you’ll want to add some weights to your vest. Ladies, you may have to do chin-ups until you can work your way up.

After that, follow up with 3 sets of chin-ups and 3 sets of inverted rows. This is a great exercise for your back. Focusing on your core can have major benefits on every other area of your body. If you have a workout bar, just elevate the bar with chairs so that you’re able to hang from it. Go for 10 reps with your feet on the floor, then pick them up and keep them elevated.

Day 3 will be start off with 6 sets of full squats, which incorporates your whole body. Guys, if you can do more than 10, put on that weighted vest and keep adding weights until you’re only able to do 6 reps. Ladies, same goes for you. Follow up with 3 sets of lunges, with the same rules applying. Then you want to do the ab workout from your first day again.

Day 4: Rest!!

Day 5, start back with your routine from day 1, day 6 is the same as day 2, and day 7 is – yep you guessed it – same as day 3.

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Conclusion

There is no doubt that bodyweight exercises can carve out some serious muscle. Combine these moves with a weight training program for added growth and you’re well on your way to a more chiseled body. The greatest part about a bodyweight workout? There’s never any excuse to miss your workout when you can do it anywhere you go!

-Terry Asher

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Fructose

Today, we talk about the truth about fructose and what it does to your body. Can you handle the truth?

When you think of the word “fructose,” what comes to mind? Maybe you’re a little confused about good sugar vs. bad sugar. There has been talk back and forth about whether fruit is truly healthy, and in what quantities?

Some even argue that, because fruit has fructose in it, it can have some unfortunate effects on your body. But how can fruit possibly be bad for you, when we spend our whole lives thinking it’s good for us?

All this talk has some worried that fruit is going to make them fat. These folks might also be surprised to find out that others can eat up to 100 grams of carbs in a day. So can fruit really make you fat? There’s just so much misinformation about sugar and half truth flying around that we wanted to clear the air.

Today we’ll clear the air and set the record straight on fructose.

Amongst the latest and greatest in the diet and nutrition world, there have been some pretty harsh claims thrown towards fructose.

The Truth About Fructose: What Does Science Say?

Does the name Dr. Robert H. Lustig ring any bells? It might. He’s a pretty big name among those who hate fruit. He has a talk called Sugar: The Bitter Truth. With over 3 million views on YouTube, Dr. Lustig believe that fructose has a few special qualities that are directly connected with fat storage. Therefore, this makes fructose pretty toxic to the liver. 

But are these based on opinions or facts? What type of evidence is there to support these findings? Does this mean fructose, and essentially fruit, aren’t good for us? Do bananas make us fat? What about strawberries and cherries and mangoes and oranges? 

Let’s first breakdown what fructose is and why it matters. Fructose is a type of simple carb that makes up sucrose (which is basically table sugar) once it’s combined with glucose. You can find it in a tone of plant sources, including things like fruits, flowers, root veggies and honey. Fructose is one of 3 forms of sugar that each one of our body’s need in the form of fuel. These other two forms of sugar are galactose and glucose.

When you eat a lot of refined sugars (yes, we’re including fructose here), you’re going to see some problems outside of just the additional calories you’re getting.

We know this is generally associated with drug abuse, but it can be the same for sugars, too. Plus, it has some crazy symptoms, including withdrawal symptoms ranging from cravings to binging. When you have sugar on a regular basis, sweetened beverages, this can contribute to weight gain and obesity. Plus, high amounts of sugar has been linked to an increase risk of cancer in both women and men.

This stuff is no joke. If you’re not taking it seriously by now, it’s time to recalculate.

And if we’re going to listen to these fructose haters, this molecule specifically is the one to be avoided. For example, there’s been some major research that shows consuming fructose on a regular basis plays a big role in the development of many diseases. These can be everything from heart disease, hyptertension, to obesity, metabolic syndrome, diabetes, and kidney disease.

These types of studies then cause people to give advice about avoiding both fruit and fructose. And the people listening hear Don’t eat a ton of fruit. The less fruit you consume, the better you’ll be. But frankly, the truth about sugar isn’t this simple, not when it comes to fructose. There’s a lot more that goes along with this and fruit is not your enemy. 

fructose

Consuming Fructose Vs Eating Fruit: Understanding a Key Difference You Might Be Missing

When you really start looking into the clinical trials that focus on the health problems generally connected to the volunteer’s fructose intake, there’s a pretty big red flag that some people miss. Here’s the deal:

The fructose was given in incredibly high dosages, which in turn caused negative effects. While you might be able to reach these insanely high dosages if you’re drinking 2 cases of soda a day and eating candy, you certainly aren’t going to get anywhere near them with just fruit. 

So is too much fructose bad for you? Definitely. Are you going to reach that level eating fruit? Hardly likely.

A study conducted by the University of Lausanne focused on a diet high in fructose for seven days. Needless to say, it showed that fat deposits in both the muscle and the liver increased. Plus, there was a big decrease in insulin sensitivity. Not good at all.

But what were the details surrounding this study? A total of 16 guys would drink a solution that contained around 3.5 grams of fructose for every kg of weight on a daily basis. Let’s say you weight 90 kilograms. That means you would be consuming around 315 grams of fructose on a daily basis.

That sounds like a lot, so you should definitely avoid fruit, right? Wrong…

Allow us to put this in perspective. In order to get 315 grams of fructose from say, a banana, you’d have to eat 45 of them. That’s a lot of bananas. How about strawberries? Well, to get 315 grams of fructose from them, you’re looking at eating about 80 cups of strawberries. We love strawberries but we don’t know if we love them that much. Apples, you’d have to eat 26 of them. How about cherries? You’re looking at about 800 cherries. We don’t think that’s doable in one sitting, but that’s just us. The biggest humans in the gym don’t have that much fruit in their post workout meals.

Let’s take a look at another study to see what they had to say about it.

University of California Fructose Study

For this one, the University of California stepped up to the plate. They had a group of volunteers get 25% of their calories on a daily basis from two things: either from fructose or glucose.

Once 12 weeks passed, the researchers found some pretty drastic results. Both groups (those who ate fructose and those who are glucose) had obviously gained a lot of weight, because they were overeating.

However, here’s the interesting piece of this puzzle. The group that was getting 25% of their daily calories from fructose didn’t see the harmful side effects that the group eating the glucose saw.

Some of these side effects were a lot worse than others. The glucose group say things like an huge jump in visceral fat, as well as a jump in fat production within their livers. They also saw there was a decrease in insulin sensitivity, with a surge in LDL (you know it as the ‘bad’ cholesterol) levels. The researchers also found the glucose group had an increase in their triglyceride levels.

So yeah, the glucose group didn’t make out too great here.

But think about it – glucose or fructose made up 25% of their calories on a daily basis for 12 weeks? That’s pretty intense. If you eat 2,500 calories a day, that’s a little under 150 grams of fructose on a daily basis. We already bombarded you with the fruit list in comparison to fructose grams so we won’t do that again, but you probably have a clear idea about this – you’d have to eat a ton of fruit to get even close to that dose.

Dispelling Other Claims About Fructose

Needless to say, eating large, large amounts of fructose on a daily/regular basis is definitely not a good thing. But, in order to come anywhere close to that number in regards to consuming fruit, you’d have to be insane – and probably pretty rich to afford buying all that fruit, especially if you’re going through 800 cherries a day.

Another common claim against the hated fructose is that it can cause a lot more weight gain than various other types of carbs, no matter how much you’re ingesting. That seems a little strange doesn’t it? How can something be assumed to make you gain more weight when you can’t even have a solid measurement to compare it again?

Yet another favored claim is that fructose is toxic to the liver. In some pretty dramatic cases, fructose is compared to alcohol in terms of what it does to the liver.

But here’s the thing – these kinds of accusations aren’t supported by any type of studies that are done on humans. Again, these studies were conducted on animals like mice and rats. Obviously, there are some huge, huge differences, especially with metabolic functions, between mice/rats and humans. So how can we possibly assume that our systems respond the same way, when they function in two totally different ways?

fructose myths

A Study on Fructose and the Liver

There’s been some research that shows a measly 2-3% of fructose that you consume is actually changed into fat when it’s in the liver. What happens to the other parts of it, you ask? Well 50% of it ends up as glucose, while the other 25% changes to lactate and the remaining 15% heads off as glycogen.

So this could be why McMaster University decided to publish their meta-analysis in 2012. The university published a study that was conducted when 637 were involved in 31 fructose feeding trials. The study stated that fructose did not seem to cause any weight gain when it was subbed out for other carbs and the calorie intake remained around the same.

While you might be part of the team that’s quick to point out lactate production becoming a problem, these so-called claims were called out as false over 10 years ago. Lactate isn’t exactly a metabolic troublemaker. Rather, it plays a large role in countless metabolic processes and is actually considered a fuel for us.

Here’s what’s important to keep in mind – fructose is going to cause you to gain weight when you indulge in overeating, which is just like any other type of calorie out there.  It doesn’t have some power that makes you gain 1,000 pounds overnight and it certainly doesn’t do any harm when you consume it on a pretty moderate basis. 

Fructose and the Fiber Effect

There’s also something else to consider here too. Because fruit has such high amounts of fiber in it, it’s going to alter the way our bodies handle the sugar that comes along with fruit. So we can’t just say a piece of fruit has this much fructose and that’s it. There are other things to consider here.

First off, since we’re on the subject, ask yourself, are you getting enough fiber

We’re curious to see if any university or researcher decides to gather up a group of volunteers and start them up on an 800 cherries/29 apples/150 orange diet. Now that’s something we would be interesting in seeing.

All in all, fruit is always the better choice, no matter what you hear from these studies. Whether you are carb cycling, or just trying to maintain a healthy weight, fruit is a healthy source of energy. When you’re focused on building muscle while burning fat, fruit stokes your metabolism after a workout and aids in protein synthesis for building new muscle.

For example, let’s say you’re going to get 30 grams of fructose today and that’s all you will allow yourself. Would you prefer to get those 30 grams of fructose from a few pieces of fruit, or do you want to reach for some kind of juice that’s filled with sugar and has 30 grams of pure fructose in one cup? Some of these can come in high-fructose corn syrup shape, too. But obviously, the fruit is the better choice here.

Odds are, the juice doesn’t offer much in the way of health or even satiety. The fruit, however, is bursting full of essential vitamins and nutrients. Plus, it’s going to help keep you fuller for longer – at least more than juice will do.

BUILD Protein

Conclusion

We’ll end on a good note – how much fructose should you consume on a regular basis? Well, if you take a look at some of these clinical studies that focus on fructose consumption, taking in about 25 to 40 grams on regular basis is going to be safe (from fruit). Before you start counting out the cherries, we will tell you that’s the equivalent of eating 3 to 6 bananas, up to 15 cherries, 3 apples, or 10 cups of strawberries. Even the biggest fruit lover in the world would have trouble eating that much fruit, so odds are, you are totally fine.

-Terry Asher

 

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adapexin review

Can Adapexin-P give you the power to overcome that plateau and torch body fat?

When you’ve reached a plateau or are just frustrated trying to lose weight and seeing no results, it can be pretty easy to call it quits. 

In fact, you might be reaching for the chips as we speak. But just because you aren’t seeing the results doesn’t mean you can’t get to them. From flawed routines to stubborn fat, you want to get the results you’ve been working so hard for.

And according to the makers of Adapexin-P, this fat burning thermogenic can help get you there. Called the number one fat burner on countless websites and throughout many different nutritional areas, it’s intriguing to see such promising results.

After all, with so many different weight loss products that promise the same thing, it’s hard to weed through the rest to get to the best.

Adapexin-P Supplement Ingredients

Adapexin-P is an over-the-counter thermogenic fat burner. It promises to get rid of hunger pangs as well as give you a major boost of energy – two of the biggest hurdles people face when trying to lose weight. According to several clinically proven ingredients, it promises to help you lose ten pounds in only 28 days. That’s a pretty hefty promise.

Some of the ingredients are pretty popular in weight loss products. The ingredient list includes things like: vitamin B-12, phenylethylamine, chromax, glucomannan, ginger root, raspberry ketones, caffeine, and evodiamine.

The first ingredient, phenylethylamine, is basically considered a stimulant and can be found in several other kinds of weight loss pills. A lot of fat burners are used in these types of products because it, combined with vitamin B12 and caffeine, are all considered natural appetite suppressants. Look back at your morning – you had a cup of coffee right? Odds are, it kept your appetite at bay. That’s why so many different products use these kinds of ingredient – they’re natural and they do a pretty decent job. Not to mention, caffeine is the cornerstone of an effective pre-workout formula for building muscle and burning fat.

Adapexin-P User Reviews

There have been a ton of reviews on Adapexin-P. Of course, on the company’s website, they’re going to be fantastic, raving reviews, because they’re completely biased reviews. On the other hand, there are some pretty solid reviews we were able to uncover. There was a pretty clear line in between the reviews. Just about half of the reviewers stated that the product worked for them and was the push they had been looking for. The other half of the users, however, sang a bit of a different tune. They said it did absolutely nothing for them. It’s always interesting to get such a mix of different reviews.

One reason why there could be such a clear line between the two is because of what these users are doing differently. The group that seemed to have the best results were those that incorporated some type of diet and exercise with this product. They also added they took the product exactly as directed. A combination of these three things could be enough to get these individuals the results they claim to have.

One reviewer stated that, following an added gym day and pretty healthy eating, she has lost a total of 21 pounds so far. Adapexin-P is a weight loss pill for sure – but there needs to be other elements that go along with it, it appears.

There are a few different places where you can buy Adapexin-P, but the options are limited. Your go-to should be to check Amazon and enjoy their reliability for timely orders and returns should you need to do so. We found a 1-month supply on Amazon for under $50, which includes shipping. As for Adapexin-P’s official website, it looks like you can buy a 3-month supply for about $120. Break out the calculators – that evens out to about $40 a bottle. So while you’re spending a little bit more upfront, it might be worth it for you. You’ll also get free shipping through UPS, so you won’t need to worry about additional fees.

Our Adapexin-P Review

So do we recommend it? Well, we’ve been through a bunch of different fat burners that have all promised amazing, fast results. We think it’s worth a shot to give it a try, especially if you’re going to take advantage of the free bottle. Because of so many different testimonials, it appears that incorporating diet and exercising is the way to get the best results from here. There still is no one magic pill that you can take that’ll make you lose all the weight. So mixing in diet and exercising (even if it’s only moderate) is going to be a great solution. This way, you’re really tripling up your results and increasing the likelihood of getting some killer outcomes from this weight loss supplement.

If you aren’t too sure if you’re ready to dive in headfirst, Adapexin-P has a special deal set up you might want to take advantage of. You’re able to try one bottle for free before you decide if you want to get the rest of the bottles. If you don’t want the rest of the bottles, you can send back the remaining ones for a complete refund.

This is a really good choice to test the product itself out. While these can be a bit of a scam for users, that doesn’t see to be the case here. There weren’t any reviews stating anyone wasn’t able to get their refund back, which is generally the case in these types of situations.

Conclusion

While Adapexin-P by itself can’t guarantee your health, dieting and exercising can. As if you needed another reason to do those two things! If you think of it like a tripod – exercising, dieting and Adapexin-P – odds are, you’re going to maximize the outcome of the product.

So since you’ve got a free trial period with the product, it’s worth it to us. If you aren’t a big exerciser, start small and increase your exercise over time. Or, if you’ve been exercising already for some time, try bumping it up a bit. It’ll get you through any plateaus you may be facing and still help you lose weight at the same time, while building muscle. Just remember that it’s a multi-faceted effort that will get you the results you want. A supplement by itself is not enough to get the job done. As part of a healthy diet and exercise program, we give Adapexin-P 3.5 stars.


Adapexin-P Review
Reviewed By:
Terry Asher
3.5 OUT OF 5.0

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Improve shoulder mobility

How often do you feel like some of your major lifts are being negatively affected by inflexible shoulders?

Having shoulder pain and other issues in the shoulder area is a pretty common hurdle weightlifters deal with.

Not only is it frustrating but it can put a serious dent in results. So what can weightlifters to do keep this from happening?

Work on increasing both their shoulder flexibility and their mobility. Luckily, we’re here to help you do this.

Shoulder injuries, pain and problems are all common with weightlifters. Why? Well, mostly because of poor lifting form. Injuries and issues can also pop up when there isn’t an even balance between back training and chest training.

Not sure what that means? A lot of guys spent way too much on their chest and not enough on their backs. This means the pectorals are actually pulling the shoulders in and down.

Thankfully, these issues can be overcome – as long as they’re handled properly in the first place.

Are you new to weightlifting? OK, keep reading. Are you an experience weightlifter? OK, keep reading. Are you already dealing with shoulder mobility issues? OK, keep reading. No matter what stage, level of training, or area you’re experienced in, it’s critical for everyone working out to spend time on shoulder mobility (and improving flexibility overall).

Don’t skimp on flexibility, this is one of the biggest rookie mistakes of new weight lifters. 

Rather, if you’re in the habit of performing shoulder impairment exercises, it’s going to improve any symptoms you’re having. If not, they’re going to help you keep your shoulders in good health and overall function, which is also going to prevent any injuries from popping up.

Improve shoulder mobility

Getting Started: How to Increase Flexibility and Shoulder Mobility 

How to increase flexibility is effectively based around two different areas that need to be improved. The first area is making sure you are giving your back enough attention. We know we might sound like a broken record but this is key to helping your flexibility. Like we said, having an imbalanced development between your back and chest is one of the most common reason behind shoulder problems.

The second thing you want to work on doing is completing shoulder flexibility-targeted exercises multiple times during the week. If you’re looking to build the ultimate shoulder routine, you’ll need to include these.

If you’re able to do both of these activities, you can get rid of these annoying shoulder issues and not deal with them any longer. If you don’t have any shoulder issues and you’re working to prevent them from happening, this is the right type of exercise and schedule you want to have to make sure it doesn’t happen.

But of course it’s not that simple. Nothing is, right? There are a few key points you’re going to want to keep in mind for improving shoulder mobility. 

One of the most important rules is this – do not stretch before you go into your weightlifting. Why? First, you should never stretch a cold muscle. This can actually increase your overall risk of getting a shoulder injury. The best time to stretch is following your weightlifting regime – or even a totally different time. It might seem a little strange but trust us – this is how you should do it.

Next, we know it’s probably a habit to try and push through that tight feeling you’re getting. But flexibility can’t be handled or viewed the same way as weightlifting.

Trying to hammer through those tight feelings can cause an injury. Here’s what you should do instead: When you start feeling that tight feeling we all recognize, hold where you are for five slow seconds and then release.

It might be frustrating to have to take the time to do this every single time you feel tightness. But like most things that come along with health and fitness, you have to be patient, especially when you’re working toward increasing your shoulder mobility and general flexibility.

If you’re just coming back strong from an injury, or just starting out, don’t just dive in headfirst. Rather, take it slow when you first start out. Building up your flexibility doesn’t just take patience – it also takes time. This is especially true if you’re just coming back after an injury.

Either way, even having a simple minor strain can take numerous weeks to heal, even if it’s been cared for in the proper way. If you continue to aggravate this spot, it’s just going to keep adding weeks onto your recovery time. So make sure you give yourself the recovery time you need, and go from there. It’s always better to start smaller and work your way up to where you once were.

Improve shoulder mobility

Key Exercises for Improving Shoulder Mobility

If you aren’t sure of where to start, allow us to help. From the list we’re about to provide, try to pick at least 3 exercises to incorporate into a routine, and aim for doing two sets of 10 reps. In between each set, give yourself a full minute to rest. How often should you do this? Twice a week, we suggest. If you take a step back and see that your flexibility is really improving, you can choose to add in more exercises. Or, if you’d rather, you can also add in more sets.

Shoulder Dislocation

The first exercise is going to be the shoulder dislocation. And before you start freaking out about dislocating your shoulder, we’ll say this – there is no kind of actual shoulder dislocation involved here. It’s just the name. It’s a great shoulder exercise that targets all areas. Depending on how tight your shoulders are feeling, that’s going to be the rule of thumb for how wide you can make your grip. The tighter your shoulders are, the wider you’re going to need to adjust your grip. But the good news is, you can expect your flexibility to be increased with this exercise. And you’ll actually be able to see the results, because you’re going to be able to continue to narrow down your grip. There are people (the super flexible ones you probably hate) that can actually do this exercise wit their hands not even 2 shoulders-widths apart. Yeah, consider that for a second! Make it your next goal if you need some extra motivation.

Wall Extensions

Next, go for wall extensions. These are an awesome (and easy) way to improve shoulder mobility. Not as many people are familiar with this type of exercise so we will break it down for you. First, stand with your back and heels pressed up against a flat wall. Next, extend both of your arms straight out to your sides. Make sure your palms are facing out, which means the back of both your hands should be against the wall. Then, bend your arms into a 90-degree angle. From here, you want to carefully raise your arms until they’re above your head. While you’re doing this, make sure to keep everything flat against the wall. If you already have good flexibility, you will be able to extend your arms completely and eventually touch your hands together, all while keeping everything (your wrists, your elbows and your arms) on the wall the entire time.

Around the World Exercises

Another exercise you’ll find beneficial are around the world exercises. These don’t just improve your shoulder flexibility – they’re also killer for gaining strength in your rotator cuffs. If you’re just starting out, stick with a 25-pound plate. Make it your goal to work up to a 45-pound plate.

Doorway Stretch

Next up is the doorway stretch. This is a quick and easy way to stretch out your shoulders as well as your anterior deltoids, especially. You can also mix it up by doing one-arm variation.

If you need a weekly routine for these, give these a shot. Twice a week, do 2 sets of door stretches, 2 sets of shoulder dislocations and 2 sets of around the worlds. It’s going to help you keep your shoulders flexible, with the joint nice and aligned.

If you aren’t sure exactly what your range of motion is for your shoulders, stalling you from getting started with these, there’s a quick test you can do to check it. In a perfect world, you should be able to bring your shoulder joint to a 180 degree angle of flexion in order to safely pull and/or press vertically. So here’s how to check it.

First, on the floor or standing with your back against a wall, straighten yourself up. This means keeping your low back neutral and even position in your pelvis. Next, make sure you keep your rib cage sucked in, and get your abdominals ready to keep all of these areas maintained. Exhale deeply. While keeping your arms straight, reach toward the skin and try to bring both of your arms to the side of your ears.

If you’re able to get your arms up, and keep them straight, without having your ribcage stick out, your shoulder mobility is on point. If you find yourself having some movement from your lumbar or ribcage while you straighten your arms out, then try to avoid vertical pressing and pulling exercises until you’re able to build up your shoulder flexibility. Don’t worry, you will get there eventually.

It’s pretty difficult to try to determine what exactly is causing a block in shoulder mobility. There are many different things that can contribute to cutting back on your shoulders range of motion, ranging from tight muscles to improper shoulder blade movement.

Use a Foam Roller

Another exercise many weightlifters find successful involves a foam roller. Here’s how it works – lie down with your back over a foam roller, making sure its perpendicular to your spine (basically, right underneath your shoulder blades) and put a barbell on the ground but above your head. Reach your arms up toward the barbell, like you’re making the shape of a Y with your arms. Key point here: keep those elbows straight! Put your feet so they’re flat on the ground and push your hips into the air. Take a deep breath out and slowly lower your hips back down to the ground.

The spot where you should feel most of a stretch is in the very front of your chest and in your upper back. After you’ve tried this, give yourself five seconds to rest. Then lift your hips up and move the roller a bit closer to your shoulders. Lower your hips back down and rest for another five seconds. You can do this with the roller in many different spots in your lower back to improve shoulder mobility. Pro tip: having a foam roller at home or to bring with you to the gym will save you a lot of soreness.

Yoga

If you’re not already incorporating yoga into your fitness routine, you should recalculate your math. Another great way to work on your shoulder mobility is a yoga-inspired pose. Yoga is great for a number of things, so it is no surprise it can help us out here.

Here’s how you can do it – first, get on your hands and toes. Your hips should be in the air, with your knees bend at a slight angle. Keep your abs braced and gently push yourself up into the air. A better visual of this is like you’re trying to lengthen out your spine. As you’re doing this, you want to gently push your chest back toward your toes. Try to picture yourself forming a straight line with your arms and tailbone, but keep your knees bent. If you can, keep this up for a minute. You’ll feel it in your posterior shoulder, as well as your lats. 

It’s really critical that you consider making yoga a part of your weekly routine. Yoga improves shoulder mobility and every other area of flexibility. Do you also know about how yoga helps build muscle mass?

The Best Protein Powder

Conclusion

It might seem like there’s an awful lot of work to be done to increase your shoulder mobility. However, making sure you do this is key to increasing your strength and fitness. Because you might be at risk for injury, it’s critical to spend enough time getting your shoulders ready for the workout you have planned for them. After all, nothing hinders great results quite like an injury at the gym.

Following these simple steps on a regular basis and making sure you are focusing on the right areas with the right balance is going to help make sure everything you do is safe and effective. Incorporating these exercises into your routine will help ward off injury and make strides towards increased shoulder mobility. So, get strong, get mobile, get out there and get after it.

-Terry Asher

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diet pills that work

Weight loss and diet pills: what ingredients actually get the job done?

The total amount of weight loss pills that are currently on the market is absolutely amazing. How can so many different things all promise the same outcome? The whole weight loss industry is insanely huge, bringing in close to $61 billion dollars in 2011 alone.

Needless to say, when everyone is willing to dish out that much cash, just about everyone is going to jump aboard the “my weight loss supplement works!” train.

The result of this? A crap load of products, all promising the same thing, with only a quarter of them being legit.

Obviously, this can be pretty frustrating when you want something that works. You have to wade through the hundreds of products to find the right one. You’re going to waste a ton of time and money trying to get there.

Let’s take a look at the top diet pills on the market… 

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Meal Planning

Looking for tips on muscle building meal planning? Everyone wants to get fit but here’s what you need for a serious plan of dietary attack.

Everyone has different goals – some people want to lose weight, some want to gain muscles, some want to be somewhere in between both. And obviously, your meal planning is a huge key in deciding whether or not you reach the goals you want.

Improper meal planning has a plethora of downsides, including…

  • Not gaining/losing weight as you planned.
  • Gaining/losing weight too quickly, which then turns into too much fat stored up or muscle lost.
  • Eventually you will get sick and tired of boring foods, which is going to complicate everything in the long run.
  • You’re going to be dealing with tons of hunger pangs and cravings.
  • It’s going to be tough trying to find a pattern of meal frequency that works for you
  • You aren’t using nutrient timing to make the process easier
  • So much more..

But following a meal plan doesn’t have to be painful. In fact, it’s within reach – you just have to know how it works and stick to some guiding principles that work for you.

With proper meal planning, building muscle and losing fat on a consistent basis is going to not only be successful but also enjoyable. And, as an added bonus, you’re going to be able to keep this meal planning going, without it growing stale or boring. So instead of this just being another diet on the belt or doing some quick fix, it’s more of a lifestyle change. It’s going to be the end-all to yo-yo dieting and the frustrations that go along with it.

So we’re going to give you the full dish so to speak, packed full of meal planning tips that really work.

Getting Started with Meal Planning

First and foremost, you want to make sure that you calculate your daily calorie intake correctly. This is a critical step because if it’s calculated incorrectly (or not at all) nothing you do is going to work, meaning you aren’t going to lose fat or build up on muscle.

And, because of some really weak advice that’s available everywhere, a lot of people find this part confusing. But we’ve simplified it for you.

If your focus is mostly on getting rid of fat, here’s what you need to do – give your body less energy, in the form of food, than what it burns on a daily basis. This is of course measured in calories and is called caloric deficit.

When you start doing this, your body turns to the fat it has stored up. In fact, going into a calorie deficit is the only sure-fire way to make sure you cut back on your body fat percentage over time. So now we know you’re probably wondering how big of a deficit it needs to be.

Another thing to consider if you’re really focused on fat loss is that intermittent fasting shreds fat, plain and simple.

Here’s the thing – even though weight loss diets are all about cutting back on calories, this isn’t exactly the best thing to do. This can have some seriously negative side effects, like a huge loss in muscle, damage to your metabolism, and even some effects on your mood.

So instead of aiming for a huge calorie deficit, you want to aim for something in the middle.

Ideally, you want to aim for feeding your body with around 20% less calories than what it actually burns on a daily basis. And if you’re able to do this, you can lose between 1 to 2 pounds on a weekly basis, without having to deal with problems with your mental or energy levels.

meal planning

Meal Planning Based on Energy Expenditure

So, the first thing you need to do is calculate how much energy you’re burning on a daily basis. There are a few different ways you can do this. Some of these methods include tracking your movement and apps. If you want a faster solution, turn toward the Katch McArdle formula, which will help you decide how much energy your body is burning each day (this doesn’t include any physical activity). This amount is known as your BMR (basal metabolic rate). Then, you take that number and follow the below info:

If you exercise 1 to 3 hours during the week, multiply your BMRR by 1.2

If you exercise between 4 to 6 hours a week, multiply your BMR by 1.35

If you exercise over 6 hours each week, multiply your BMR by 1.5

Then the number you come up with is going to be an estimate of your total daily energy expenditure (TDEE), which is how much energy your body burns daily.

In order to get a 20% calorie deficit, you want to multiply your TDEE by .8. Then, by eating 80% of your TDEE, you’re putting yourself into a pretty moderate calorie deficit and this is the key to healthy yet consistent weight loss.

Now a lot of people don’t know this pretty important fact – the total amount of calories you intake during a day has an equally critical hand in building muscle, as just much as fat. So how many calories you eat on a daily basis will have some sort of effect on the way your body is able to build muscle.

Meal Planning Tips for Muscle Growth

Energy balance is important when it comes to driving muscle growth. Allow us to explain – when your body is in what they call a negative energy balance, this means you are feeding your body with less energy than it burns, so you’re going to lose weight. However, the catch here is that it also messes with your body’s ability to synthesize muscle proteins. The body isn’t able to just build muscle when you put yourself in a calorie deficit, so that’s why it’s impossible to lose weight and build muscle at the same time.

So if you want to dedicate your time to building muscle, you have to first understand that you can’t be in a calorie deficit. Rather, you need to put yourself in a small calorie surplus, which in turn is called a positive energy balance.

No matter what type of diet or system you go with, you’ll find this is true. As you might have already guessed, all you need to do in order to get a slight calorie plus is multiply your TDEE by any number bigger than 1. Then you’re going to be “bulking.” There are however, smart ways of bulking when you’re trying to put on muscle without the extra fat. It’s also important to understand the real deal on carbs when it comes to body fat.

At the end of the day, a huge jump in calories isn’t going to help you build muscle a lot faster. Instead, you’re just going to get fatter faster. Obviously, this is going to slow down on your fitness progress. Instead, start with a smaller calorie surplus and adjust as you see first.

Meal Planning

Meal Planning Tips: Getting Your Macros

Our next meal planning tip is to make sure you’re calculating your macronutrient ratios correctly. We know there’s a lot of calculations we’ve got going on here but hear us out. The reason behind this is because calories eaten versus calories burned is the whole foundation of weight loss, so you want to know you get those calories.

Macronutrients include protein, carbs, and fat. So the ones we’re focusing on is fat, protein and carbs. When you have 1 gram of protein, and 1 gram of a carb, that’s the same as 4 calories. One gram of fat, however, is the same as 9 calories. These numbers are how you turn your daily calorie target into the macronutrient targets. While there’s a lot of advice and opinion on this matter, we’re going with the facts. And here they are:

A diet that’s high in protein is going to help you maintain muscle even when you’re in a calorie deficit. When you’re in a calorie surplus, this will help you maximize muscle growth.

But you don’t need to eat as much protein as some people tell you you do. And here’s a news flash – carbs are not all going to make you fat! Rather, they can also help you build and preserve muscle.

Meal Planning Tips: The Dish on Carbs

Whether you want to gain weight or lose it, carbs are actually going to help you.

Two main reasons why: First of all, carbs jump start the process of glycogen, which is produced in our liver. And this is a form of energy our body uses. When you weight lift, your body is going to drain itself of any glycogen it had stored up.

When you replenish those now-empty stores, you keep your muscles packed full of glycogen, which is going to help boost your performance and cut down on muscle breakdown post exercise.

The second reason has to do with the hormone, insulin. This is released by our pancreas while we eat, and taxis nutrients around our bodies, from our blood to our cells. When you sit down and have a carb-fest, you’re going to have a longer, steadier release of insulin. While it doesn’t have a direct hand in inducing protein synthesis, it does have a few anti-catabolic properties. By this we mean it’s going to actually cut down on the rate of which protein breaks down, which is going to create an anabolic environment, so muscle is able to grow faster.

Carbs get a bad wrap (excuse the pun), so it’s important to understand that quality whole grain and whole food carbs will not affect your body like starchy glutinous garbage. There are a number of myths so make sure you understand the truth about carbs and muscle growth.

This isn’t just us talking. There’s scientific research done by McMaster University that proves this to be true. To keep a long study short, the subjects that had a lower-carb diet showed more protein breakdown rates over those with a higher carb diet.

It’s a given, but your body needs a specific amount of fat in its diet in order to keep on top of things like insulin sensitivity, hormone production, etc. So your body only needs a set amount of fats in a day. If you exercise on a regular basis, your dietary fat can actually be up to 35% of your BMR calories.

Let’s say you’re eating around 2,500 calories a day, with 30% of that coming from protein, 50% coming from carbs and 20% coming from fat. That’s about 190 grams of protein, with 310 grams of carbs and 55 grams of fat.

However, if you decided to make the switch to 30% of calories coming from protein, 40% coming from carbs, and 30% coming from fat, you’re looking at 190 grams of both protein and carbs, with 110 grams in fat.

You’re going to have a lot more energy if you switch with the higher-carb diet, which will help you out with your workouts and get your building more muscle faster.

Here’s what we recommend: 

For Caloric Deficit: put yourself at 40% of your daily calories coming from protein, with the same for carbs and about 20% from just fat. This way, you will get all the benefits of a diet high in protein, but still enough carbs to keep your energy and strength levels high. The fat amount is just right, because you’re getting enough to support your physiological needs.

For Caloric Surplus: Push your protein intake levels up to 1.3 grams of protein per day, and loosen up on the carbs up to 40% of your diet, with the remainder being made up of healthy natural fats.

Protein Build

Conclusion

Of course we couldn’t leave you hanging without talking about what kinds of foods to eat. Remember: it’s often more about how much you eat rather than what. Now we aren’t saying go for junk food. While you can cheat every once in a while, stuck with foods that are full of nutrients, like greens (spinach, kale, chard, etc), Brussel sports, peppers, avocados, mushrooms, berries, yogurt, eggs, sweet/baked potatoes, beans, seeds, nuts, salmon/fish, chicken, lean beef, turkey. There are tons and tons of delicious options to pick from without dealing with chicken and brown rice for every meal of the day. If you need help, we’ve got some ideas for cheap and healthy meals!

As for ideal meal frequency, aim for a feeding every 3 to 4 hours, as this can ward off hunger and keep your metabolism burning. Make sure you keep healthy muscle-building snacks available. If you plan to weight lift, however you will want to try and have 30 grams of proteins/30-50 grams of carbs before and after, so you have a great boost of energy and increase muscle growth.

These pointers are exactly that – pointers. If you feel like you need to tweak things here and there, go for it. Listen to your diet and decide if it’s responding how you want it to.

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PowerFULL Review 

Can PowerFULL make you the powerful beast you want to be in the gym? Today we’ll find out.

HGH (or the human growth hormone) is one of the most important factors when it comes to bulking up and putting on muscle. Luckily, your body creates it on its own, so while you’re young, you have an abundance of HGH.

What about when you’re older? Or if your hormone levels are low? Today take a look a legal supplement the claims to be able to help.

However, much like other things in life, as you go through life and age, the production of HGH slowly drops. Obviously, this can be pretty discouraging, especially because it gets harder and harder to maintain muscle and ward off fat as you age. It’ll become increasingly hard to recover from your work-outs and more of a challenge to keep your muscles lean.

So, what can you do about this?

Is PowerFULL a Better Hormone Solution than Hormone Therapy?

While you can turn to solutions like HGH injections from your doctor, there are definitely a few downsides to that. This is a major commitment that involves some risks. Secondly it would be an expensive solution; it certainly isn’t cheap to go this route. So then the question is whether there is a product that can have some benefits like HGH

But there might be an easy way. And PowerFULL could potentially be it. What is it? Well it’s a completely natural supplement that is said to release HGH. Basically, what it does is kindle your body into creating more HGH, so you can avoid nasty procedures like the injections. But could this be too good to be true? Possibly. It does promise some seriously hefty results.

PowerFULL Results

The result of taking PowerFULL? You’re going to see a growth in muscles and your endurance while you’re at the gym. Plus, your body is have a lot easier recovery from work outs and you will find yourself losing more fat than before. Or so they say.

It doesn’t stop there. You’ll see some changes with your appearance, too. Because PowerFULL promotes better flow of your blood, you’re going to see a lot less wrinkles and an overall clearer, better complexion.

Basically, you’re going to be feeling and looking stronger and better.

Of course, this all sounds absolutely wonderful….but is it legit? After all, those are some pretty serious results that PowerFULL is promising the user.

Let’s find out.

PowerFULL Ingredients

For some time, L-Dopa was linked to possibly helping increase the body’s creation in HGH. However, t issue was this: It wasn’t able to get through to the brain, so basically, it wasn’t able to produce as great of an effect.

Needless to say, the drug companies decided to look for a more solid method to stimulate the body’s production of HGH.

That’s when USP Labs uncovered 1-C. This stands for a bunch of fancy-named things we don’t bore you with, so let’s just stick with 1-C.

And that’s what PowerFULL is completely based around.

1-C and L-Dopa have a lot of things in common, including the ability to naturally cause a jump in HGH levels. How? By increasing dopamine levels within your brain. This means there’s a 221% increase in HGH production. And that’s a pretty big deal.

Obviously, those results are pretty impressive. But the benefits don’t stop there. PowerFULL also contains PurSap. What this does is aid your body in reacting more favorable when stress levels are high. This way, you’re releasing less estrogen and getting higher levels of testosterone, so result is a much more positive balance with your hormones.

PowerFULL Dosage

As for a dosage, the manufacturer recommends taking 1 capsule every night for three nights, before you go to bed. After that, it jumps to 1 to 3 capsules every night. It also stresses not to take it inside an hour of ingesting 5 grams worth of carbs (at the very least).

Before we decide if this product is really as good as it seems, we should look at all the pros and cons that come along with it.

As for the pros, we know it has evidence to back up evidence of the whole strong HGH levels. There is even some pretty solid evidence that shows it can promote a restful night’s worth of sleep. Plus, there are countless reviews available online stating how great of a sleep users’ have gotten from it. And as we’ve stated earlier, it’s an all-natural product with not many side effects or downfalls. So for some, this is the perfect solution to turn to instead of injections or more drastic measures. And that might be enough of a promise for some people to give it a shot.

Our PowerFULL Review and Results

Here’s an interesting piece of information. While the clinical studies did say PowerFULL “supports healthy HGH levels” this doesn’t exactly say it raises the levels. In fact, most of the reviews are based around the whole “great night’s sleep” aspect of the substance, not about the effectiveness or success rate of raising HGH levels.

If you want to try it for yourself, all you have to do is visit the website and you’ll be able to find exactly what you’re looking for. For a bottle containing 90 capsules, you can expect to pay about $54.95 (not including shipping or handling.) If you want a better deal, check out Amazon, which offers it at about half of that price.

As for our own recommendation, well, if you have trouble sleeping, this is a perfect sleep aid for you. The customer reviews are almost 100% about how restful they feel because they’re getting great night’s sleep. As for improving workouts and building up your muscle, we’re not seeing enough facts yet to justify a superb rating.

Conclusion

If you want to give something else a shot, HyperGH14X is a great alternative. It’s a completely supplement that has promising HGH-releasing results. With only the highest quality of ingredients, it might be exactly what you’re looking for. From lean muscles to better outcomes from your workouts to helping your body recover faster, this supplement seems to do it all.

As always, pay close attention to how your body responds to any type of supplement or addition you incorporate into your daily routine. If it doesn’t feel right, talk to your doctor or stop what you’re taking in order to get back on track. Overall we give this one 3 stars.


PowerFULL Review
Reviewed By:
Terry Asher
3.0 OUT OF 5.0
User Reviews: 0
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squats

Chances are you’ve tried squats or they’re already part of your regular routine. This killer move targets 85% of your body’s muscles, but are you ready to perfect your squatting form?

Having the proper squatting form isn’t as easy as you think. When you think of squatting, you might be reminded of that gym commercial where the guy says, “I lift tings up, I put dem down.”

But squatting goes a lot more in-depth than this. In fact, some people (even gym rats) avoid squatting because if you don’t do it correctly, it can cause some serious damage. So getting the perfect squat form is a lot more important than you might realize.

Squatting requires a lot more than just being able to go up and down. You have to have excellent balance as well as hip mobility. It doesn’t stop there, however. You also need to have flexibility (and mobility) in your shoulders and even your ankles. A little bit more intense than you thought, huh?

Why is this all worth it? Simple.

Needless to say, proper squat technique is something you will want to get down 100%, because it’s incredibly successful when it comes to gaining strength and building muscle. It targets your entire lower body, as well as your core, abs and shoulders. However, the only way to make sure you’re getting the best results possible is by doing it correctly. If you do it incorrectly, or just do half-squats, you aren’t going to get the results you’re looking for. In fact, you’re dramatically increasing the likelihood of an injury.

And sure, the gym rats will sometimes scoff when they see someone doing a squat incorrectly, but here’s the thing they might not know – some people just don’t have the flexibility and mobility required to do the squat correctly. So let’s work on that.

Perfecting Your Squat Form: Where to Start and Why

What it comes down to is this – learning the proper form to do a squat is going to hard, no matter what type of condition or health you’re in. The longer that a person has been going half reps, the harder it’s going to be for them to get to the proper form. Why? Because continually training a certain muscle within a limited range of motion is going to cut down on flexibility.

But squats have some seriously amazing benefits that you’ll want. First of all, full squats are going to give you bigger, stronger legs. Because they produce a lot more muscle development in your lower body (especially the glutes, quads and hamstrings) you’re going to see some major growth in these areas.

Secondly, full squats help increase your vertical jump. A lot of athletes turn to both full and back squats in order to make an easier transfer to vertical jumps rather than partial squats. There are numerous studies that show this to be effective.

And, if you’re looking for a more athletic body overall, squats are the way to do it. They help you build amazing structural balance because it trains the muscles in the lower back and core. Added bonus – you’re going to have even better posture.

The secondary muscles worked during squats can help carve out a more toned core and will without a doubt improve balance for other movements. Making core workouts a priority will also reflect back on your squat strength.

When you do full barbell squats, you might be concerned that you’re hurting bones or your spine. But it’s actually quite the opposite. Rather, this loads the spine and has actually be shown to increase bone mineral density. So that means you’re going to be protected against things like fractures and even osteoporosis.

And, because squats are lighter than partials, it’s going to strengthen the bones and even protect your lower back. You’re also going to be building up healthy knees because any type of deep squatting is going to strengthen connective tissue, which is known to “wrap” around the knee to protect it.

Weighted squats should be part of every Perfect Leg Workout, but you can add bodyweight squats many times per week.

And, even though we’re going to address how to get better flexibility, squats themselves actually help you get there. Because you need a decent amount of flexibility, mobility and even athleticism to do a proper squat, you’re going to be improving all over your body – not just one specific area or exercise.

squats

Why is Proper Form for Squats Important?

So we’re going to discuss how to do a proper squat, with the correct form – you want to make sure you’re getting everything you can out of the workout, and cut down on your risk of injury. Plus, you want the results to be effective, not make your workouts worse or cause injury to yourself, which will set you back weeks. We’ll also discuss how using hip/ankle flexibility and mobility workouts can help you shape your squatting.

Flexibility and mobility are the two keys you need to land before you start squatting. If not, you’re just wasting your time and making yourself vulnerable to all kinds of potential injuries. So listen up and get ready to add some new exercises to your routine.

The two forms we’re talking about today are the full squat and the parallel squat. There are other variations to the exercise, like the front squat and dumbbell squats, but we’ll get to those. First we start with the backbones of squats and proper technique.

A parallel squat is going to have your legs reaching to the parallel (aka the ground), going as deep as they can. Because this requires a pretty good amount of both ankle and hip flexibility, you’ll want to make sure you’ve got those two covered.

On the other hand, the full squat has the legs breaking the parallel plane, with the person’s butt coming within a mere couple of inches of the floor for each and every rep. Obviously, in order to do the full squat properly, you need to have a lot of hip and ankle flexibility.

You should always be able to comfortably perform squats, as well as sit in this position comfortably, before adding weights.

If you’re new to the gym, it’s a good idea to start with a beginner’s workout program to build a solid foundation. Another piece of advice that you’ll often hear us give is that you can build a strength foundation from the comfort of home if you’re not quite ready for the gym. At-home workouts and simple bodyweight workouts can be excellent first steps.

So before we dive right into the logistics behind mobility and flexibility, we want to address one question you’re probably thinking – Of those two choices for squats, which is the best to go with?

When it comes to working your muscles, the deeper you’re able to go, the more successful the squat is going to be. To put it shortly, the full squat is the best way to build up muscle, if your body is ready for that range of motion.

With that being said, the full squat is going to be a lot harder to do correctly, because of the total amount of flexibility it needs in order to be successful (and correct). Though every single person would benefit from having the full squat mixed into their current routine, you might want to go with the parallel squat first. Make sure you’re able to master this first and make the full squat your end goal.

squats

The Role of Flexibility in Your Perfect Squat Form

We keep saying that hip mobility and flexibility are two keys to nailing squatting down. If you aren’t very flexible in the hips, it’s going to prevent you from doing a squat properly – and this is something a lot of people suffer with because of hip flexion.

This is little just a fancy word for a decrease of the angle found between the pelvis and the thighs. So as you are rising your knees, hip flexion is going to happen. There are actually numerous muscles that have a hand in this action, so if they aren’t flexible enough, you aren’t going to be able to squat in the proper form.

Luckily, there are some pretty basic stretching exercises you can do in order to help with the mobility and flexibility in the hip. One of the best stretches you can do to cut down on your flexibility problem? The kneeling hip flexor stretch. Work each leg for 2 to 3 minutes and then go right into the psoas quad stretch. If you don’t know already, the psoas major is actually a muscle in the pelvic. It’s important because it plays a huge role when it comes top hip flexion.

This muscle can actually become too tight, making squatting properly close to impossible. But the psoas quad stretch can help. Though it might seem a bit simple, it can be pretty uncomfortable if you don’t have flexibility. You want to make sure your knee is driving right into the ground, while you lean forward in order to get a good stretch. Do this for each leg for about 2 to 3 minutes, too.

Do all the stretches we listed above at least 3 times a week, going as high as 4 times a week. You will be amazed at how quickly you see yourself getting more flexible. But we aren’t done yet. Now we need to address how to improve the mobility and flexibility in your ankles for squatting. We know it might seem a little weird – how can your ankles get more flexible than they already are? But in order to get down the proper form, this is part of the deal.

Squats and Your Ankles: What to Know

If your ankles are tight, you aren’t going to be able to drop into that bottom part of the squat.  Do you know what do if you’re recovering from an ankle sprain and you want to work on your squats?  Your weight needs to be mostly on your heels, with your chest facing up, and your spin somewhere in a neutral position. But this is going to be close to impossible if you’ve got tightness in your ankles.

Often times when you’re squatting, it can be pretty tempting to lift your heels off of the ground. Or, sometimes, you might want to (or even do) shift the weight to the front onto your toes, meaning you’re going to have a hard time getting your butt down to that parallel position (or lower). If either, or both, of these things happen to you while you’re doing squats, odds are, ankle tightness is likely your issue.

Luckily, there are tons of exercises you can do to cut back on this.

To improve the mobility and flexibility in your ankles, all you have to do is create a routine of stretches. Each stretch should focus on the tissues found in your calves, feet and yes, ankles.

A massage lacrosse ball is a great gateway into numerous exercises that kneed out your muscles. You can specifically apply this to the ankles by applying weight to the ball under one foot and rolling it around, slowly working the muscles in your foot and ankle.

Similarly to exercises for your hips, you want to aim to do these workouts 3 to 4 times a week. Odds are, you’re going to feel a difference sooner rather than later.

So good job! You are well on your way to improving both the flexibility and mobility in your hips and ankles. Because you’re doing this, you’re going to find it easier and easier to do squats as you go along.

Other Flexibility Building Techniques for Improving Your Squats

Another simple way to make sure you nail down the perfect squat form is to do a type of squat drill at the end of each mobility and flexibility session. This way, you will be setting yourself up for success and making the proper squat form a lot more reachable. It’s going to show you the proper form because you’re going to be doing it over and over again. Plus, it’s also going to show you how well your flexibility and mobility exercises are going.

Ball Wall Sit

Using a small exercise ball,  you can use this as a sort of roller against the wall against your back. The idea is to sit comfortably down into your squat, with the ball helping you to keep your spine flat and your head up. It might feel a bit odd at first but you’ll get used to it quickly. Make sure to really sit down low into your squat before driving back up.

The Wall Squat

First, you can start with a wall squat. It’s a good way to get started with the squat form drill, but it’s still gives you a challenge. Here’s how it works:

Facing a wall about a foot away from you, put your feet shoulder width apart and turn them out slightly. Put your arms above your head, with your palms again the wall. Your arms should be parallel with one another here. Then, push your hips back and slowly lower yourself into either a full squat position or just as low as you’re able to go.

The key here is to keep your hands against the wall and not also not allowing your torso, head or knees touch the wall. As you’re doing this, stay focused on making sure your knees stay In line with your toes, and keep your chest up. Your spine needs to be in a fairly neutral position, so it isn’t over-arched or rounded. If your torso, knees or head does touch the wall don’t be discouraged. Just stop what you’re doing and fix your form, then hold that position.

protein build

Conclusion

Whether you’re just starting out, looking to put together the ultimate beginner’s workout or you’re an expert looking for next level leg workouts, squats are the pillar on which you’re going to build your body’s temple. Doing these simple yet effective flexibility and mobility workouts are a great way to get you on your way to better squatting. It won’t be long before you see a huge improvement in your workouts, which is going to keep you motivated and moving forward toward better results. Remember that getting started with bodyweight workouts and simply working on your squat with no weight is always the best way to develop strength and muscle memory before the added stress of weights.

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