In this article, I'm going to give you an example workout and teach you how to change things up so that it can fit you personally. I'm also going to give you advice on how to keep on progressing and stay injury free. The program below is a bro split where you train each muscle only … Continue reading How to customize and improve your own workout
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When is the best time of the day to workout?
When should you hit the weights? Does it even matter? I heard training in the morning is suboptimal because of elevated cortisol. Let me explain a bit of the science first... Multiple physiological functions, such as the sleep-wake cycle, body temperature, hormone secretion, and locomotor activity, as well as intracellular processes such as mitochondrial metabolism, protein … Continue reading When is the best time of the day to workout?
11 Tips on How to love working out again
So many people love working out, but all too often something happens and their commitment just vanishes into thin air... they either get an injury, get burnt out or fall down into the "just don't have time anymore" ditch - they basically lose their passion and motivation. Why does this happen in the first place … Continue reading 11 Tips on How to love working out again
What most gym goers (and even elite athletes) do wrong all the time
Are you guilty of having been influenced by other's wrong mentality or training philosophy? Here are a few things that most people do wrong in the gym: Just lift the weight Only do the movements strong and explosive Lift heavy all the time Believe in only one style of training Do only two or three … Continue reading What most gym goers (and even elite athletes) do wrong all the time
What the fruit!
So I was reading the latest book by Tim Ferriss the other day and Tim asks Lewis Cantley, a professor at the University of Harvard that has authored over 400 research paper, what he would put on a billboard. The guy said: "Sugar is toxic". He then went on to explain how bad sugar is … Continue reading What the fruit!
Coffee for extra muscle glycogen
Glycogen is the storage form of glucose. Carbs, either directly from glucose, or when other forms, such as fructose and galactose are converted to glucose, will it be converted to and stored as glycogen in the liver and muscles when those stores ain't full yet. The liver stores an average of 100g of glycogen and this … Continue reading Coffee for extra muscle glycogen
BCAAs – are you using a less optimal supplement?
BCAA is a common, if not the go-to supplement to stop muscle catabolism when training fasted. It's also used as an intra-workout supplement for the same reason or to boost hypertrophy afterwards. BCAAs are not only used to suppress catabolism but also to promote anabolism post-workout. Research shows that when amino acids are consumed pre-workout … Continue reading BCAAs – are you using a less optimal supplement?
Q&A: March edition
Here is the Q&A collection of March, where you asked me questions, and I answered them. Join and ask me any questions you like and I'll reply with well-researched answers so that you know you get the truth and not just an opinion. Use this link to check it out. For only $10 per month, … Continue reading Q&A: March edition
Which form of magnesium should I take that will be most beneficial for my goal?
The benefits of magnesium are vast, widespread and this is definitely not a mineral to simply overlook. Of all the choices out there, which one should you get though? When a supplement has more than 10 and close to 20 different forms, things become a bit confusing and you might feel hesitant. Let's clear up … Continue reading Which form of magnesium should I take that will be most beneficial for my goal?
Intermittent fasting’s effect on testosterone levels
To fast or not to fast?! Again that scary question, "What will it do to my testosterone levels?" Research is inconclusive and people are biased, so what should I do and who should I believe? Here are 3 things to keep in mind: Fact: Fasting lowers testosterone and eating helps to maintain high levels. Application: … Continue reading Intermittent fasting’s effect on testosterone levels