1 week ago
4x5 @ 245 # with about an 8-9 RPE.
Doing bent over rows with full reset reps. These provide a benefit that are somewhat of a mix between pendlay rows and normal bent over rows.
In comparison this resembles pulling dead weight off the ground like a normal deadlift whereas the normal bent over row more resembles a Romanian deadlift where weight stays constantly suspended. 💪
The benefit of this over the normal bent over row would be that you're focusing more on just the pull itself which will demand more of your prime mover which in this case are your lats and upper back. With a normal bent over row you can likely use a similar weight for the same rep range but you tend to use more momentum and sway with it. You also end up using more of your entire back to stabilize the weight through the movement. Both exercises are awesome. Right now at this point in my training I prefer the full reset reps. ✊
Which do you prefer more?
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1 month ago
Does sugar stop or limit fat loss?
Most people view sugar in a negative way and have an unhealthy relationship with foods that contain even a moderate amount. The so-called health and fat loss "gurus" and "experts" fall into this camp often and claim sugar to be an inherently fattening food. Is it actually though?
A decent starting point for this question will look at a study performed using overweight individuals that followed either a 5% or 10% sugar containing diet . Both diet groups were energy restricted, meaning they dropped the calorie intake by a modest amount (600kcal/day) to induce weight loss. Putting this into perspective, a 2000 calorie diet would be 25g of sugar for the 5% group and 50g for the 10% group per day. Both groups lost an equal amount weight (slightly more in the high group).
Further backing for these results comes from another study that looked at high and low intakes of sugar in a population of nearly 400 obese individuals for a 6-month time span . Their findings showed as well that when calories are equated, a high sugar versus low sugar diet does not change the reduction of body weight and fat.
To finish off the section we look at a study that went to the extremes of what would be considered very high and low sugar diets while observing body compositional changes . The high group ate 43% of all calories from sugar. Try to fathom that number because it is a highly abnormal amount of sugar to consume. Nearly half of their food consumption came from sugar. The low group consumed 4% of all calories from sugar. That’s about 10 times less when compared to the high. For context, at the calorie range prescribed in this study, the high group ate about 118g of sugar while the low group only consumed 11g per day. Here is the kicker. Both groups were in a calorie deficit and both lost an equal amount of weight!
This research here would suggest that sugar isn't any more fattening than any other nutrient including a starch or more complex carbohydrate which also happens to be a reason for why the glycemic index is pretty useless in generally healthy individuals. A topic for another post though.
2 months ago
The Romanian deadlift also known as the RDL. 385 # here for 5 solid reps. Always leaving a few in the tank on this exercise for safety. Normally I wouldn't go to this low of rep on this exercise but it's towards the end of my taper.
This exercise is great when training for hypertrophy because it forces you to completely control the eccentric part of the movement unlike a normal deadlift where you normally drop from the top and reset only focusing on the concentric portion. I recommend this exercise as a great deadlift variation within that 6 to 12 + rep range while keeping rpe at about 8 or below. Really focus on control and form. Drive through the heels and keep your lats engaged at all times. Isometricly stabilizing all that weight with your back musculature is what makes this exercise such a great back builder even though the prime movers are your hamstrings and glutes. Don't mistake this exercise for a straight or stiff-legged deadlift/hinge. They're different!
Now even if you're someone that doesn't want to build a ton of muscle this exercise is also very efficient in the sense that you engage nearly every muscle in the body while performing so when talking about efficiency with time in the gym this exercise along with most any deadlifting variation arguably should be incorporated.
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2 months ago
Life is Not Always Easy or Fair...But It is Always Too Soon to Quit...No Surrender!
3 months ago
#simpleswapeats this week takes a look at a burger and sandwich at Jack In The Box. Now they do have less calorie dense burgers but I figured the sirloin cheeseburger would be a simpler yet popular choice for those who frequent this fine fast food establishment.
🍔 The other burgers are still at least two to three hundred calories higher, minimum, then the chicken fajita pita. And while the chicken fajita pita has less protein then the sirloin cheeseburger if you really want 40 grams of protein you could get two chicken fajita pitas and still be about 300 calories under so pretty easy choice here and anybody that doesn't think a chicken fajita pita with salsa sounds good may as well be a crazy person🔫
But hey if you want to waste an entire day's worth of fat in a single sitting then go right ahead, you know the burger and the place lol. 😐But on a serious note I've tried the chicken fajita pita with salsa and it is actually pretty good. Personally not my first choice compared to other swaps but if Jack in the Box was the only place around I know I would be good to go. 🍤🌭🍕🍟Please leave a comment below for suggestions on places you want a simple swap for. I gotchu!
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3 months ago
It’s Not Too Late & You Are Never Too Old...Just Go💪
3 months ago
The sumo deadlift. Here I'm doing a force dominant power day so working on some pretty easy weight for triples. Lots of sets.
The sumo deadlift tends to be easier on the lower back putting more of the leverage and load into the hips and lower body posterior chain. When compared to a conventional deadlift, I can increase my hip angle with the sumo more, sit lower, and use the quads more. Now there are plenty of people who prefer one or the other in high-level powerlifting my preference is the sumo though. I still practice the conventional as an alternative.
When programming in deadlifts keep in mind it is a full body movement working nearly every muscle in the body and you should count carry over through those muscles at the very least lower body and upper body pulling musculature.
Also don't fall for the deadlifts will hurt your back fear. People that say that likely deadlift with a completely rounded lower back and mess their s*** up because their form sucks. When starting out practice with lightweight, perfect the skill of the movement, and then start adding about 5 lb per week for progressive overload. When starting out you'll be able to do this for a while because it is such a strong movement.
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4 months ago
Lat pulldown. In this video you will notice I'm using a wide pronated grip also meaning overhand and that I use a slight arch in my mid to upper back. I arch my thoracic spine area to help provide more muscle activation of some of the small surrounding muscles as well as creating some angle for the pull-down itself which has been shown to lead to better EMG activity of the muscle. You may notice in the beginning that I pack my shoulder blades which is just retraction and depression of the shoulder blade. I do this just because it helps me maintain contraction through the eccentric movement without letting myself just drop the weight. Also a big mental Q I use that I would strongly recommend you try out is to try focusing on circling the elbows down and in towards your obliques/lower back. Hope this helps, lift on!
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4 months ago
You Were Not Created to Be Average...Be Extraordinary💪
4 months ago
If you are reading this then you probably train often already around 1 hour or so at a time. That will aid in energy expenditure. Minus 8 hours for sleep and we have a leftover 15 hours in the day that we can modify for the potential to burn a significant number of calories. For many, these hours are missed opportunity where people tend to sit and become highly sedentary at work, home, etc. If you can modify your lifestyle to more standing and doing than you currently are, you will be on the right track to get the most out of your NEAT.
As I have mentioned in a previous post, Non-Exercise Activity Thermogenesis (NEAT) is your calorie burn from all movement minus direct exercise including maintaining posture, standing, taking the stairs, etc. as well as any subconscious spontaneous movement. There is large variance in NEAT as recorded in one study how just fidgeting can create a range of as few as 100 kcals all the way up to a high of 800 kcals between individuals [1,2]. It is for this reason that NEAT plays a fundamental role in weight maintenance and that any reductions in it can negatively affect fat loss.
And here lies the problem, the human body is adaptive and constantly striving to stay the same (homeostasis) . Your body likes where it’s at. So, whether you “clean eat”, keto, paleo or use any other dieting format once you go into a caloric deficit with your diet or increase caloric expenditure through more exercise, your body will fight to maintain its present form by adapting to that change and through mechanisms neutralize that caloric deficit. This is also called metabolic adaptation and is the responsible factor for a fat loss plateau in this situation . One of the ways that the human body does this is through a decrease in NEAT . #
Staying aware of this adaptation during fat loss is important. My best suggestion is to track how many steps you take and consistently repeat that amount once dieting starts. Also try to stay equally as active with the time spent standing as well as the amount of activities around the house. Don’t take this lightly, your body is likely not exempt from metabolic adaptations. 👇References 👇
4 months ago
If calling a food super is the difference maker in getting one to eat more veggies and/or fruits then fine, but for many it just breeds an elitist attitude that there are superior foods. BS, most all whole foods are pretty super in their own way.
Some other issues I have with the use of the term #superfood is that there are no medical or legal definitions for it. In fact, google dictionary actually provides this broad definition of “a nutrient-rich food considered to be especially beneficial for health and well-being.” Shoot, I could classify nearly any food into that definition. On top of that it is a widely unsupported term by nutritional scientists or dieticians. It’s not a scientific term, ironically the usual presentation of a “superfood” is the claiming a scientific rationale.
Research into specific nutrients of many of the proclaimed “superfoods” and their effects on health may actually contain some research behind them yet they are usually performed in high dosage and/or concentration and are typically unrealistic in quantities through consumption from food alone. A further point is that these are looked at in isolation which isn’t the way people tend to eat.
My simple suggestion is that you disregard any emotional attachment to “superfoods” that you may have and look at food more objectively. Use them as a starting point but don’t ingest them if you don’t like it. You don’t need to. Other foods can provide similar benefits because it is likely that nutrients in “X” food can also be found in “Y” and “Z” in ample amounts. This is a generic comment but I hate to see people get so overwhelmed with this idea that they must eat specific set of foods to reap massive reward when it just isn’t the case. Most people just need to focus on getting an initial amount of servings of fruits and veggies per day, consistently, so start with the ones you enjoy until your adherence and habits pick up.
I know, it’s not sexy advice, but hey I can say it’s damn good advice and Idk about you, but I personally would take good over sexy advice any day of the week.
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4 months ago
Okay so before I get death threats for proclaiming that your favorite 0 calorie topping actually does have calories take note that this post is made out of love.
The FDA labeling laws basically state that if a serving is less than .5 grams of fat then it needs to be labeled as 0g .
Problem 1, the total weight of one spray/serving is about .2 grams by total weight so even if it was 100% fat it would always fall under this labeling loophole and labeled as 0g fat.
Problem 2 , I Can't Believe It's Not Butter is about 24% fat and contains about .048g fat per spray without any protein or carbs and therefore will be labeled subsequently as 0 calories.
It does contain calories, though not in an amount that one should worry about if it's used just as a light topping like 5-10 sprays (sane individual). It becomes a problem when the goofs out there look at the bottle and see zero calories and open that shizz up and dump it on their mashed potatoes or greens. 😬 One 340 G bottle of I Can't Believe It's Not Butter contains about 82 grams of fat so again do not dump, spray as a topping only.
What do you spray it on? Let me know in the comments below. I use it for popcorn or when I want a light taste of butter on my toast with eggs.
4 months ago
As covered in a previous post of mine, exercise can aid in weight loss by burning excess calories and therefor helping create a caloric deficit which as we know is necessary to lose weight . #
To no surprise though, exercise alone is not enough to substantially change ones bodyfat by itself when nutrition/calorie intakes are not controlled or monitored in already active and healthy individuals . Though obese individuals seem to be able to lose fat with exercise alone likely due to having excess bodyfat . This study  performed a well-structured progressive resistance training program with and without 2 different types of cardio (interval and steady state) in amounts that would be considered very realistic to real world application. All groups within 8 weeks lost less than 1% bodyfat which would be highly demotivating of a result given the length of time if fat loss was the goal. So, the takeaway from a body composition perspective here is that nutrition needs to be the focus in any weight/fat loss endeavors and these results perfectly reflect the magnitude that exercise has on ones TDEE (total daily energy expenditure) which can be observed in the picture above.
Side note, all groups would have experienced an EPOC/afterburn effect from this type and amount of exercise yet results here would lead us to believe that it is not the “secret” to fat loss that many make it out to be.
This reinforces the mentality I use for myself and my clients. Don’t exercise and beat yourself up in the hope to burn a few extra calories. Train in a way that you enjoy mixed with what you need to achieve the performance goal that you desire, not to maximize the highest caloric burn. I hope this helps dispel some of the thoughts that I imagine many have when they aren’t seeing the return on efforts put in at the gym. Focus on calories and nutrient dense foods then consistent exercise. After that is mastered then you can start delving into the details of both.
4 months ago
It’s no surprise to hear that dietary fiber is important for health. But many people still don’t get enough of it daily. In fact, less than 3% of Americans are getting the daily recommended intake for their age group . A chronically low fiber intake is linked to numerous negative health effects that could cripple a person and subsequently his/her family. So if your part of that 97% and you happen to value the people around you then start eating more fiber.
Some of the many benefits of an adequate fiber intake include decreases in LDL (bad) cholesterol and blood pressure, lower blood glucose, and improvements of glycemia and insulin sensitivity in non-diabetic and diabetic individuals (mostly soluble fibers). Fiber supplementation in obese individuals can also significantly enhance weight loss and in healthy individuals weight maintenance (overall calories still matter in both scenarios); and improve bowel regularity and gastrointestinal health . #
While I usually focus with clients on body recomposition goals, health is never thought of as a sacrifice for it to occur. They can both be worked on and happen at the same time and arguably should. In this case adequate fiber intake does exactly that. What is very interesting, and the main reason I presented the fiber intakes in relation to energy (calories) is because the individuals from the first referenced  study review pulled a panel of fiber related experts together and one thing they recognized was the issue of overconsumption of calories to reach the daily fiber requirements (largely due to lack of vegetable consumption and increased grain intake). Pondering, how can more people consume more fiber while ingesting less overall calories?
So, without further ado, the partial list I put together for fiber density (fiber grams/100 calories): Almonds/Almond Butter – 2g
Oatmeal – 2.4g
Potato – 2.9g
Whole Wheat Pasta – 3.6g
Popcorn (air-popped) – 3.7g
Avocado – 4.2g
Black Beans – 6.6g
Split Peas – 7g
Brussel Sprouts – 8.8g
Broccoli – 9.4g
Artichoke – 11.8g
Blackberries/Raspberries – 12.3g
Ole Xtreme Wellness Tortilla Wraps – 22g*
Click Profile link for full list!
5 months ago
AEE- Activity Energy Expenditure is the energy used by the body during movement. It can be classified further into 2 subcategories: Exercise Associated Thermogenesis (EAT) and Non-Exercise Activity Thermogenesis (NEAT). Out of one’s Total Daily Energy Expenditure (TDEE), AEE can make up about 15% in sedentary individuals and up to 50% in highly active individuals making it easily the most variable component when compared to RMR and TEF . #
EAT as mentioned previously stands for Exercise Associated Thermogenesis which represents the amount of calories burned through exercise like lifting weights, swimming, riding a bike, etc. Exercise burns calories and can support in fat loss by aiding in a negative calorie balance . The type and intensity of exercise you do can vary significantly in the amount of calories burned during and after the workout. My usual recommendation for exercise and training is that it should support the fitness goal and preferences of the individual rather than the maximal calorie burn you can get out of it and let your nutritional calories oversee the calorie deficit if weight loss is the goal.
NEAT or Non-Exercise Activity Thermogenesis is your calorie burn from all movement minus direct exercise. Examples could be walking the dog and taking the stairs as well as subconscious activity like fidgeting and maintaining posture. This is a hard variable to track as there are wide amounts of variance with NEAT from one person to the next . NEAT is a large percentage of ones TDEE, and for most it makes up the majority of their AEE, producing in one study a calorie burn of 100-800 calories per day . It is for that reason that NEAT plays a fundamental role in weight maintenance. My tip here is to stand when you don’t need to sit (especially at work). Walk when you can. Park further away from the store. Take the stairs rather than the escalator. Engage in more moving activities. These are NEAT factors that YOU CAN control.
More depth into these in coming posts!
DM me for more help.
(Study References in comments)
5 months ago
TEF-Thermic Effect of Food represents the calorie burn that occurs through digestion, absorption and storage of nutrients from food. It makes up about 10% of one’s TDEE . 10% doesn’t sound like much but it is quite a bit.
TEF can have a substantial role in fat loss considering the necessary process in which this occurs is through an energy deficit . You may be asking how? The answer is by eating more protein. Now this could come off as your meathead bro telling you high protein is the way to go. Though I would switch the verbage to sufficient protein is the way to go. Getting more protein and subsequently less carbs or fats will help burn more calories than the normal American diet when calories are equated between the two diets [3,4]. And in this previously cited study , fullness and satiety were both at their uppermost after the higher protein intake. Let’s not forget the main function of an optimal protein diet is its muscle preservation abilities when in a caloric deficit. When executed correctly one could see more weight lost from fat stores than muscle tissue . #
Here are the thermic rates of the 3 macronutrients :
What’s interesting, yet unsurprising, is that whole foods seem to have a much higher thermic effect when compared to the same meal in a more processed form . This is one reason why my clients and I use the 80/20 guideline with eating (80% whole/minimally processed and 20% “fun” food). Don’t drown yourself in whole food just because of this reason unless you truly enjoy only eating that way. You need to like the way you eat or it won’t last.
Meal frequency has been thought to effect TEF. Though this has been looked in this widespread research review and the result is that meal frequency has no effect .
It seems fair to say that at this point TEF is dependent on the total amount of calories consumed as well as how many of those calories are derived from protein. Though there is some evidence that in obese insulin resistant individuals that there could be a reduction in this thermic effect for ingested carbs and fats, yet not for proteins . #
5 months ago
RMR - Resting Metabolic Rate is represented as the energy needed by the body to sustain its most basic functions at rest. People often tend to think of RMR as “the metabolism” yet forget to take note of the calorie burn that comes from movement and the thermic effect from food consumption. Your RMR, in sedentary individuals, makes up a large, yet not complete amount of ~70% of your Total Daily Energy Expenditure (TDEE) . This percentage would be lower in active and athletic lifestyles of course as more movement would increase the percentage of one’s Activity Energy Expenditure (AEE). #
I like to think of RMR as your couch potato calorie burn. For the most part if you sat on a couch all day you would need this number of calories to maintain weight and proper functioning of the body and more specifically the tissues that make it up like your brain, bone, fat and many more. And yes, fat does require energy. Not much, but it does at about 2 calories/lb./day .
RMR seems to have a strong correlation to Lean Body Mass (LBM) . When LBM increases we can see RMR increase as well. The practical way of increasing one’s LBM would be to focus on increasing total muscle mass. Here is a formula I interpreted to find an estimated RMR based off one’s LBM: Calories = 24(lbs. of LBM x .6) . Keep in mind that this isn’t your TDEE. RMR is a large portion but not the whole shebang.
The average RMR seems to be around 1750 calories per day for males and about 1400 for females . This is a great representation as these were studied in non-elderly and non-obese individuals. The gender difference can likely be attributed to men having a higher ratio of muscle to fat as well as a slightly larger organ size and demand.
In the average person the heart, brain, kidneys and liver make up about 60% of ones RMR, with some variance of that percentage due to muscle tissue and body fat differences . These high metabolically functioning organs put out the majority percentage of RMR calorie expenditure with very little difference from one person to another of the same gender.
Hope this helps!
Study References in comments
5 months ago
This is part 1 of The Metabolism series with the next few posts building in more detail. But first we need to understand some basic terms.
First TDEE. Which stands for Total Daily Energy Expenditure. Which if you understand the energy in vs. energy out equation then your solid, TDEE is your energy out portion. This is the amount of energy (calories) your body burns in a day which to many we refer to as your metabolism. It is made up of 3 main categories, all of which have snazzy acronyms/initialisms: RMR, AEE and TEF. Now there are other names for these categories though the differences are very small and have large overlap to each other and won’t be discussed in detail here.
RMR - Resting Metabolic Rate which some also call Basal Metabolic Rate. Though they are different. RMR tends to be a more practical way of looking at it though. It is represented as the energy needed by the body to sustain its most basic functions at rest. I like to think of RMR as your couch potato calorie burn. For the most part if you sat on a couch all day you would need this number of calories to maintain weight and proper functioning of the body. As you sit here reading this amazing post out of pure enjoyment you are literally going through thousands of cellular reactions.
AEE - Activity Energy Expenditure covers all calories expended through the movement of the body. This one can be subcategorized into EAT- Exercise Associated Thermogenesis and NEAT – Non-Exercise Activity Thermogenesis. There are large amounts of variability here depending on the persons exercise routine or lack thereof and overall excess movement like taking the stairs to subconscious movement such as fidgeting.
TEF – Thermic Effect of Food is the amount of energy needed to completely disperse of nutrients ingested from food like the macros and micros. This is hard for some to understand but is simple once you do. Your body needs to use calories/energy to extract the nutrients and calories that are contained within.
Leave questions regarding this topic!
6 months ago
There is a reason you will never see me use the word “toned” unquoted. The average Joe Schmo misuses this word often. Especially those at the local gym. The reason is because it isn’t an actual scientific result or measure. In other words, it has many different definitions depending on the person using it. It is a large misconception that lifting light weights for high reps can “tone” a muscle. This is absolute hogwash. A muscle has the ability to either get bigger or smaller. That is it.
Now most people who use the word “tone” are really referring to the want for less fat of a specific part of their body and more definition from a specific muscle to show through their skin. Meaning you need to get leaner overall (to make the muscle more evident) and to build some muscle (to provide shape of the said area). As previously mentioned, performing high repetition sets does not accomplish this goal. In fact, according to research , moderate to heavy weight training provides a more effective stimulus for muscle growth with less reps needed to be performed. And taking reps to failure, or near, seems to be a must if you want muscle growth to occur with a low load high repetition regimen .
Here is how you “tone”:
Step 1: Reduce body fat. If you want a “toned” bodypart, you need to reduce total body fat. This will lead to less fat overall. Don’t even get me started on bodyfat spot reduction.
Step 2: Maintain or build on top of the current muscle you have. Preventing muscle loss should be priority in this process.
Congrats, you are “toned”. Now, whether your goal was to look similar to Brad Pitt in Fight Club or to have Sarah Jessica Parker’s arms, you did it. And to note, Brad Pitts routine in that movie had quite a bit of training volume per muscle. His training was similar to an aspiring bodybuilders.
Takeaway: “Toned” is a combination of having muscle present and overall body fat reduction.
6 months ago
Can you increase your metabolism through increases in muscle? The answer is yes, but not as much as you may have previously thought.
As we know, for one to lose fat we need to be in a caloric deficit . Reducing your calories or increasing exercise and overall movement are valid methods that are both mainstream. Yet increasing your overall metabolic rate to induce an ‘easier’ caloric deficit is one that is typically unthought of, yet in my opinion is necessary for sustainable fat loss.
What’s interesting is that metabolic rate is highly correlated with lean body mass (LBM, everything except fat mass) . One increases when the other does. And the most realistic way to increase LBM is to increase muscle mass. In fact, LBM, in this study, was found to be the best determinant of one’s metabolism and more specifically resting metabolic rate or RMR.
RMR represents the number of calories/energy needed to sustain the body’s most basic functions at rest. In other words, your couch potato calorie burn. It makes up about 65-70% of most folks overall metabolic rate.
Now it is likely that at some point you may have heard from Joe Bro at your local gym that “A muscle burns 50 calories per pound, so start getting huge!” Actually, at one-point way back when it was thought to be higher at about 100 cals/pound of muscle, which would just be insane. Insane in the sense that based on these assumptions all one would need to cure the obesity epidemic would be to simply put on 15 lbs. of muscle and they would increase their overall metabolic rate by 750-1500 calories per day.
In a study done in 2001 by McClave et al. found that muscle tissue, at rest, requires an average of about 6 calories per pound each day. No where even close to the low end thought of 50 cals/lb . So where is this linear correlation of increase in LBM and metabolism coming from? It occurs through the training needed to stimulate/maintain muscle tissue increases as well as the initial caloric needs to build the muscle in the first place. The process of hypertrophying skeletal muscle has a high caloric cost . At rest, it is simply very low. (Study References in comments)
6 months ago
Remember the Guy Who Gave Up...Neither Do We!
6 months ago
🖒Let’s preface this and just state that there is no such thing as a one and only optimal meal frequency for fat loss. It doesn’t seem to have really any effect on energy metabolism when calories are equated and therefore the results will end up the same [1-3]. 😬Many “experts” or “gurus” out there would love nothing more than for you to believe in their special sauce. Regarding this topic, some extremes you may have heard from these types of individuals could be eating as low as 1-2 meals a day within a small window of time “because it optimizes your hormonal state” all the way up to being told 6-8 meals to “stoke the metabolic fire” or “boost your metabolism.” Both can work, though neither one is better than the other or any other meal frequency at that. Don’t believe me? Maybe you will believe the overwhelming amount of research regarding this topic (found in comments section). Like mentioned before when calories are held constant eating 1 meal per day all the way up to 9 meals seems to have zero differences in 24-hour fat loss, basal metabolic rate or energy expenditure [4-12]. These experimental studies all looked at one meal frequency compared to another and were tested in different populations of age, gender and body composition status. Zero significance in weight loss were observed. 👊So here is the big takeaway. Don’t get roped into a frequency of eating that is an extreme difference from your norm. You will likely have more troubles with consistency and in that scenario results will suffer. In other words, eat in a frequency that you prefer. If you normally eat 3 meals a day and you enjoy that, then keep doing it. Don’t switch to 1 or 7 or more blah blah blah just because someone who looks good said it's what is best. Its unnecessary and will not yield better results.
Hope this helps 😃 🍦Now it’s time for some ice cream!🍦 Study references in comments.
6 months ago
What diet is the best? This is usually where most people start when they want to lose weight. With that question. In a way they are already setting themselves up for failure. Let me explain.
There is no one best diet. Again let me restate, THERE IS NO such thing as a one best diet. And when asking this question I assume most are trying to figure out what's the most effective diet when trying to lose fat? You want the answer? Well here it is. It's the diet or lifestyle or approach that you can sustainably adhere to in the long haul that will yield you the absolute best results. 👊 ALL diets can work. Because any diet can be taken into a caloric deficit.. Which first and foremost is the primary mechanism by which weight loss occurs. It's as simple as that & yet as hard as that. How that weight is lost, or on the flip side, gained, is a topic for another post.
When diets are compared in study and literature with controls set in place like calorie and protein quantities, they tend to show little to no differences. This just reinforces the importance of picking a diet or way of eating that is based off preference not effectiveness.
Always ask yourself is this diet sustainable long-term? Start there.
I hope this helps make future dieting decisions easier for you!
6 months ago
Likely not in and of itself, no. But it can play a role in how well you adhere to your diet and is therefore found strongly associated with the obesity epidemic . A few studies demonstrate that individuals with less than ideal sleeping behaviors often end up gaining weight [2,3]. This can be attributed largely due to increased hunger and appetite that could lead to subsequent overconsumption in calories.
How does poor sleep effect appetite? It is likely due to the increase we see in ghrelin and the decrease in leptin hormones which are potent stimulators of appetite . These can be seen in picture 2. Another study can reaffirm that hunger and appetite generally increase significantly when ghrelin is elevated and leptin is low . Ghrelin and leptin hormones also play a role in energy balance regulation, which when speculated upon in the long run may result in extra fat/weight gain . This accentuates the importance of adequate sleep.
If you want to increase the sustainability of your fat loss diet, then focusing on the improvement of your snoozing, specifically the duration, can aid you in feeling less hunger throughout the day.
I would suggest no less than 7-8 hours per night with possible slight hormonal benefits to more.
6 months ago
One Life...One Opportunity...One Love...Don't Squander It💪