https://www.youtube.com/watch?v=DzIkItZOb4c You don't need equipment to build your legs. This workout is the first of a series of 3. Each workout should be rotated accordingly. These workouts will focus on building strength, explosiveness and size. I like to do my leg workouts 5 days apart to give enough time for recovery. Here is the workout: … Continue reading Home leg workout without equipment: part 1
Autophagy, an evolutionary-conserved cellular recycling system, is responsible for maintaining the proteome by the degradation of damaged, aged, and redundant cytosolic proteins and organelles. A number of degenerative and age-related diseases are associated with malfunctioning autophagy including type 2 diabetes, cardiovascular disease, neurodegenerative disease such as Alzheimer’s and Parkinson’s, and cancer. Fasting is probably the … Continue reading HIIT promotes autophagy and cellular health
The classic "fat-burning hypothesis" is starting to fail; burn fat to lose fat...it doesn't work that way...entirely. Lots of people want to lose fat and they think cardio or some form of training that burns the most fat will result in the most fat loss. I have already debunked the fasted cardio myth if you … Continue reading Myth: Burn fat to lose fat. Busted!
Can inflammation actually be good or is it just all bad? The reason for this question is that a certain (actually quite famous) inflammatory cytokine, interleukin 6 (IL-6), has been reported to have beneficial effects. Those benefits are touted as promoting hypertrophy and enhancing fat loss and blocking the effect of IL-6 inhibits that fat … Continue reading IL-6: Is it good or bad for building muscle and losing fat?
Centuries ago, a medieval philosopher, Maimonides (1135–1204), coined the saying “Eat breakfast like a king, lunch like a prince and dinner like a pauper”. To be honest, I never really liked that saying, but it does have some truth to it. There's evidence that eating breakfast promotes physical activity, resting energy expenditure, good behavior, mood … Continue reading The Best Breakfast for satiety, thermogenesis and fat loss
Collagen, the supplement for joint and skin health turns out to be anabolic too? Sweet, but how potent? Pretty potent alright...read on! So it all started in 2015 when Zdzieblik conducted a study, where they gave men with sarcopenia 15g of collagen daily for 3 months. The results were apparently so good that Phillips wrote … Continue reading Collagen: the one thing you need more of for muscle growth and fat loss
Protein is anabolic. We all know that. But is there an extra hypertrophy benefit, a secret strategy, to the specific timing of your protein intake? Eating protein every 4-5 hours will help to keep muscle protein synthesis elevated throughout the day. Once amino acids drop in the blood, protein synthesis also drops. We can maintain … Continue reading Pre-sleep protein – added benefit?
https://www.youtube.com/watch?v=IwMYc7de3SI Is there a right and a wrong way of doing a bicep curl? Have you ever thought of it? You want big guns, don't you? Small tweaks in how you do something as simple as a bicep curl can have a great impact on your gains in the long run and determine how great … Continue reading Biceps curls for optimal muscular development (video)
Tongkat Ali (TA), Long Jack, or Eurycoma longifolia is a common herbal shrub found along the slopes of hilly terrains in the Malaysian rainforests. The roots of Tongkat Ali, often called “Malaysian ginseng”, are used as an adaptogen and as a traditional “anti-aging” remedy to help older individuals adapt to the reduced energy, mood, and libido … Continue reading Tongkat Ali – inhibit aromatase, increase free testosterone & lower cortisol
Tribulus Terrestris (TT) is an androgenic adaptogen that grows as a shrub on the ground ready to puncture anyone's feet that dares to walk barefoot around. To make the supplement, most companies use the whole plant, thorns and flowers. I wonder how the story went about the first person that used TT? "Ouch, I just … Continue reading Tribulus Terrestris: Not So Useless