What is the Crazy Mass Bulking Stack? Just like the name implies, the stack is a combination of 4 different supplements that are designed to help you bulk up. The largest known Tyrannosaurus rex skulls measure up to 1.45 meters (4.8 ft) in length. Large fenestrae (openings) in the skull reduced weight and provided areas for. Fat Loss via Better Science and Simplicity. It is possible to lose 20 lbs. How To Lose Fat Without Losing Muscle Body Fat Pictures and Percentages. On my old blog, I did a video post on the topic of body fat percentage. It is still incredibly popular to this day. Ready to build new slabs of MUSCLE without adding any body fat? This diet is the best bodybuilding diet you could possibly utilize for bulking. Top 7 Mistakes Most People Make. It’s completely fine to make mistakes, we’re all humans after all. What’s not OK, is to make the same mistakes over and over again. Based on my own experience and experience from other people I’ve helped gain muscle mass, I came up with the following top 7 mistakes. Avoid these mistakes and you’ll be experiencing amazing muscle gains. Mistake #1: Not tracking the food intake. You can’t manage what you don’t measure. Ironically this aspect of fitness rarely gets any attention. It’s true that calories in calories out model of thinking has it’s flaws, but if you want to gain muscle mass then it’s important that you take in more (quality) calories than you consume. When eating clean food it’s pretty damn hard to eat enough food for a caloric surplus since clean foods make you feel full quicker. If, for example, you’re supposed to eat 2. At least that was my experience. When you’re past the beginner stage, you have to be increasingly more methodical in order to gain additional muscle mass. The best way to track the amounts of food you eat is to use a tracking journal (physical or electronic). By using a simple online food diary like Fit. Day, it’s really easy to keep track of the amounts of food you eat. It takes me less than two minutes every day to log everything in. Search the history of over 284 billion web pages on the Internet. The sling procedure, or suburethral sling procedure, refers to a particular kind of surgery using ancillary material to aid in closure of the urethral. With over countless foods already available, you can rest assured that no matter what you eat will already be in the database with all of the nutritional data. In case you can’t find a specific food item, Fit. Day allows you to add a custom food item. At first it’ll seem a bit overwhelming to keep track of all the foods you eat but if you’re disciplined enough, and you’re eating the same foods every day then keeping track of the food intake will take you just a couple of seconds. Mistake #2: Not eating enough food. This one is closely related to the first mistake and I’d say that this is the biggest sticking point for most people. As mentioned before, if you’re not tracking the foods you eat there’s a big chance that you’re not going to eat enough food. If you’re undereating then you can forget about strength and brawn (unless you’re a beginner). When you’re starting out you’re going to see progress no matter what. You can gain muscle mass by undereating and eating shit as long as you train with intensity. Unfortunately for everybody, the beginner phase is over quickly. The body is fast to adapt to new stimuli and after a couple of weeks and maybe months of beginners gains, the progress in the gym suddenly comes to a halt. Your ability to gain muscle mass from this moment on is greatly diminished, where every additional pound of muscle requires more and more effort. The biggest reason why most people are not eating enough food is because they’re trying to eat different things every day. Their main concern is that if you eat the same stuff every day you’re going to be sick or something. This is complete and utter bullshit if you ask me because when you think about it, the average western man or women predominantly eats the same stuff every day. If you’re eating six clean meals a day (every meal different) then you probably have more variety in your diet than the average Joe and Jane have in a week. Eating the same foods every day will save you hours upon hours of food preparation and nerves. Eating the same foods doesn’t mean that your meals have to be boring, but quite the contrary. You’ll still be able to make delicious meals but they will take much less to prepare since you’ve streamlined the whole cooking process by cooking the same stuff every day. This is what kills the enthusiasm for most people . Nobody wants to spend their whole day in the kitchen cooking and thinking about what they’re going to eat tomorrow. Life is already complicated as it is, so why make it even more complicated? Just eat the same meals every day. Easier to track and easier to stick with. Enter your email below to get your 1. Part Muscle Building Course . Ironically it’s also the easiest one to address, but somehow I never get to sleep early. Your body needs quality rest, especially if you’re involved in some sort of strenuous physical activity like weight training. When you’re lifting heavy weights you make micro tears on your muscle fibers. If you ain’t getting enough sleep then your body is unable to repair these micro lesions and this in turn can lead to overtraining and serious injuries. It’s all about the hormones. Our sleep is divided into cycles which consist of non- REM and REM phases. It’s during our non- REM deep sleep phase that we get our biggest growth hormone spike. In short, HGH (human growth hormone) is an anabolic agent that promotes muscle recovery and muscle growth among other things. So in order to gain muscle mass you want to make sure that you get the biggest possible release of growth hormone, every night. But how exactly can you do that? Since our growth hormone is released during the deep sleep phase and the deepest sleep occurs around 2 am you want to make sure that you go to sleep in the early hours of the night. There is a greater amount of deep sleep earlier in the sleep cycle, while the proportion of REM sleep increases later in the sleep cycle and just before natural awakening. During our restorative deep sleep phase, our blood pressure drops and our breathing becomes deeper and slower. With our brain taking a much needed time out from our daily preoccupations, there’s more blood available to flow into our muscles. Increased nutrient- rich blood flow (if you have your diet in check) combined with high levels of growth hormone, will drastically improve your ability to gain muscle mass. Lack of sleep and erratic sleeping schedule, on the other hand, can quickly decrease the amount of growth hormone that your pituitary gland secrets during your deep sleep. Growth hormone deficiency is associated with increased obesity, loss of muscle mass and reduced exercise capacity. The biggest reason why I’m not going to sleep early is because I keep my laptop on after 8pm. In order to go to bed early (approx 1. In my case, I try to turn off my gadgets at around 8 pm and every time I do this, I go to sleep early with no problems. It’s recommended that you get at least 8 to 9 hours of quality sleep per night. Sleep less than this and you’re compromising your progress in the gym. It’s possible to decrease the time you need to sleep in order to get fully rested by developing and sticking to a consistent sleeping schedule, but if gaining muscle mass is your goal, err on the side of 8 to 9 hours. Here are some quick tips for getting a good night’s sleep: go to sleep early (1. Boy are they wrong! I’ve spent months, lifting puny weights on all of of the major compound movements, and then was left wondering why I didn’t make any progress. You should definitely use light weights when starting out so you can master the correct form of any given exercise, but once your form is good enough all of your efforts should be focused on lifting heavier and heavier weights. Size follows strength. So what exactly does hard training mean? Well, it’s simply training almost or to muscular failure by focusing on major compound movements like deadlift, squat, overhead press, weighted chins, etc. When you finish your last rep and you know that another rep isn’t possible to be executed with good form, then you’re training with the right intensity. Especially in the beginning (beyond beginner’s stage) if you have all of the variables dialed in, your deadlift and squats should quickly surpass the 1. Mistake #5: Spending too much time in the gym too often. This one relates to doing too many exercises in a single workout and repeating the same workout almost every day of the week. There’s actually nothing wrong with spending a lot of time in the gym if you’re trying to make new friends or even meet a girlfriend who’s into healthy living but when you’re trying to gain muscle mass, try to make your training sessions as short as possible. This means doing a routine that focuses on intensity and not on volume. Remember that muscle grows when you’re resting, not when you’re training. When trying to gain muscle mass, routines that emphasize on compound movements like deadlift, squat, overhead press, etc. Don’t be doing endless sets of preacher curls and triceps extensions since you’re not going to get big with complementary exercises. Under no circumstance try to do routines you read in bodybuilding magazines since they are written for steroid gobbling genetic freaks. Compound is the way to go. By focusing on compound movements you’ll be able to finish your workouts in less than an hour and you’ll also save some money since you’ll be visiting the gym less frequently. A simple Push/Pull routine will do wonders for your size and strength if you’re training with intensity. Remember, when trying to gain muscle mass, less is more. Enter your email below to get your 1. Part Muscle Building Course . Good technique will allow you to lift more weight and as you may probably know by now heavier weights = more muscle. Focus on strength and the physique will follow. In my specific case, I was able to quickly increase my deadlift poundage by 4. The only change I made to my deadlifting technique was to incorporate a more narrow stance, that’s it. Sometimes small changes can really make a big difference. It’s really important that you have your lifting technique dialed in perfectly. The video camera is your friend here. Try to record as much of your workout as you can in order to see your lifting form on all of the big exercises. Compare your videos to other instructional videos on You. Tube and you’ll quickly see if your lifting technique needs more work before you move on to heavier weights. Mistake #7: Stressing about non important stuff. Stress can play a major role in your ability to gain muscle mass. Making sure you deal with stress is not only good for your progress in the gym but also for your overall health. Step 1 To Losing Weight. When I made the decision to transform my life and reinvent myself, I understood that it required the willingness and a desire to change everything. The very first thing I had to commit to change about myself was to stop abusing alcohol and other drugs. Alcohol held me back from everything I had once been, and anything I wanted to become. As long as I continued to drink I would never control the path of my own destiny. Once I changed this fundamental aspect of my behavior, I was able to take the next step forward. There are different reasons that individuals choose to change. For some, it is gradual. For others, the choice to correct certain aspects of one’s life comes with a price that weighs heavily upon the spirit. For me, it took a crisis which came to climax over several years of abuse and personal neglect, only to end when divine intervention stepped in and forced me to stop. For several years, I let myself go. I was just too busy caring for others who were ill and I neglected to make the necessary effort it took to care for myself. I depended on alcohol and other prescription medications to numb my senses and relieve the anxiety, fear, and worry that filled every cell in my body. Over the course of about six years, I had gained 1. In order to lose the weight, I had to stop drinking. I had tried to lose weight many times before, but I refused to give up the booze, so I was unsuccessful. One day, I decided to sit down and add up the calories I consumed in alcohol on a daily, weekly, and monthly basis. Because I didn’t drink as much during the work week, but drank huge quantities on the weekend, I averaged out the numbers to cover the entire week. Here is what I learned. On average, I consumed 4 large drinks per day. I drank beer, wine and hard liquor. The beer I drank was not low- calorie and I preferred pints to bottles. I also drank 1. 6 ounce cans served from a large glass with a tequila shot. I prepared my cocktails in 1. I also drank it straight from the bottle to get an extra kick! I had once appreciated fine wine and champagne, but as my dependency grew, I no longer purchased wine to enjoy for its flavor. I was drinking only for its effect. I hid the extent of my drinking as well as I could, but as my life began to evolve around booze, my health suffered because of it and I began to look like a drinker. It’s really impossible for me to give you an accurate accounting of the alcohol calories I consumed during my drinking days, but as I stated earlier, I averaged four large drinks per day. I’ve come to the conclusion that I consumed approximately 1,0. I consumed 7,0. 00+ extra calories per week in alcohol, or 2. One pound of extra body fat is calculated at 3,5. If this calculation is correct, I was consuming about two extra pounds per week, or eight extra pounds per month in alcohol calories alone! Because the body doesn’t technically store the calories from alcohol, I assume I stored every single calorie from the food I ate in body fat. The calories in alcohol do not reflect the calories I also consumed in snack foods that I ate because I was drinking. When you think about the numbers, it’s no wonder I got so fat over the years. Once I quit drinking, I also stopped overeating. Here are some facts for you to consider if you find yourself drinking more than you should and are wondering why you aren’t losing the weight. Alcohol and Weight Loss. Each year, many people attempt to lose weight but continue to drink alcohol. Very few individuals are successful at losing weight until they give up the booze. Here is why: Alcohol supplies only empty calories. Alcohol is made up of sugars and carbohydrates that are metabolized in the liver and burned off first by the body. The body considers alcohol to be a toxin. Alcohol actually slows down the process by which your body burns fat because it converts it into acetate, which is burned before any other calories. As long as you have alcohol in your body, you will not metabolize proteins, carbohydrates, or fats. The more you drink, the more alcohol must be metabolized before other calories, therefore, all other calories will be stored as fat. Alcohol stimulates your appetite. Alcohol not only slows down your metabolism, it actually makes you want to eat more of the foods you would not be inclined to eat if you didn’t drink. Because alcohol relieves your inhibitions, you make increasingly poor choices that undermine your weight loss goals and endanger your health. Alcohol impairs your body’s ability to absorb nutrients from the foods you eat, so many people who drink too much, are malnourished. Alcohol also inhibits your body’s ability to make glucose and to maintain healthy levels within your bloodstream. Alcohol suppresses lipid oxidation, with non- oxidized lipids being deposited into the abdominal region and stored as fat. Alcohol slows down weight loss! Alcohol also can cause poor sleep patterns, which by itself can cause weight gain in mature individuals. Sleep is imperative to good health. When you don’t sleep well, you make poor diet choices, you don’t exercise, and your metabolism slows down, too. If you want to lose weight and improve your health, but find it a challenge to give up the alcohol, please contact me and we will work on a plan designed with you in mind. Remember that, “Because I’ve Gone Through it, I’ll Help You Get Through it!”Step 1: Sober Up. Controlling the Dawn Phenomenon - Diabetes Developments. One of our most stubborn challenges is to control the dawn phenomenon. That’s when our fasting blood glucose readings in the morning are higher than when we went to bed. The dawn phenomenon is a normal physiological process where certain hormones in our body work to raise blood glucose levels before we wake up, as we wrote in The New Glucose Revolution: What Makes My Blood Glucose Go Up? Professor Jennie Brand- Miller of the University of Sydney, Kaye Foster- Powell, and I co- authored that book (Marlowe & Co., first edition 2. American edition 2. These so- called counter- regulatory hormones, including glucagon, epinephrine, growth hormone, and cortisol, work against the action of insulin. They stimulate glucose release from the liver and inhibit glucose utilization throughout the body. The result is an increase in blood glucose levels, ensuring a supply of fuel in anticipation of the wakening body. Your blood glucose will rise if you didn. That much was clear when our book came out. But how to control it was a different story. A couple of years ago here I wrote about several efforts for . I always thought that the most promising remedy was one that a correspondent named Renee suggested . I still do have success in reducing the morning reading as proven by the times when I do not use the vinegar tabs and the reading in the a. I am doing well overall with an A1. C of 5. 6 for some time now. I have been on Byetta for a year now and have lost 3. This makes sense, because several studies in the professional literature clearly show that vinegar can reduce our blood glucose levels. One of these studies, by Dr. Carol Johnston and two associates in the department of nutrition at Arizona State University in Mesa, Arizona, is particularly intriguing. Johnston and an associate have zeroed in on using vinegar to control the dawn phenomenon. These people kept 2. They took either 2 tablespoons of apple cider vinegar or water at bedtime with 1 ounce of cheese (8 grams of protein, 1 gram of carbohydrate, and 1. The result was that when they took the vinegar, they cut their fasting blood glucose by about 5 mg/dl (0. That was twice as much as what the placebo group did. And when Dr. Johnston and her associate took a closer look at the data, they found that the vinegar treatment was particularly effective for those people who had a typical fasting blood glucose level of more than 1. Vinegar helped this group reduce their fasting blood glucose by 6 percent compared with a reduction of 0. It might not have been just the vinegar that was at work, the authors concluded. Cheese might have a synergestic effect with it. Nobody knows yet, and taking it with the vinegar could be a good idea, especially since it makes the vinegar more palatable. But . It is a big step forward in our continuing attempts to control the dawn phenomenon. UPDATE January 9, 2. Another strategy to control the dawn phenomenon may be to drink a little alcohol with dinner. A study reported in the December 2. Diabetes Care that the fasting plasma glucose of volunteers who drank 1. This article is based on an earlier version of my article published by Health. Central. Never Miss An Update. Subscribe to my free newsletter . It covers new articles and columns that I have written and important developments in diabetes generally that you may have missed.
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