 Free stock photo from Pexels.com. To enjoy the glow of good health, you must exercise. Wouldn’t it be cool to eat more and get to maintain your weight instead of gaining?
If you enjoy food, I bet the answer is yes. But is it possible? Also yes… but there are some myths regarding what’s truly effective. Let’s get this out of the way from the get-go: The only way to increase your maintenance calories is to induce the body to burn more, so that it will require a greater caloric intake to match the extra expenditure. In this article, I’m going to cover three facts and two myths about how you can increase your maintenance calories.
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 Free stock photo from Pexels.com. If you’re totally sedentary and eat 2,500 calories a day, don’t instantly go to 1,200 calories and hours of aerobics––your weight loss will be sudden and violent, but also fleeting. How likely is it that you’ll lose muscle during a fat loss diet?
According to some people in the more fear-mongering corners of the internet, it’s pretty much inevitable. In fact, as soon as your workout performance drops by a couple of reps… Gasp! You’re losing muscle. For this reason, some will even say you shouldn’t go into a deficit at all if you hope to gain muscle, even when you carry excess body fat. I disagree with these extreme positions. So let’s delve into what the research seems to show and my six practical tips to give yourself the greatest chances of minimising muscle loss and maximising growth.  Free stock photo from Pexels.com. If you opened my old personal training textbook, you’d find the following recommendations:
These are pretty common to this day. You might also be familiar with the claim that shorter rest intervals of around 30 seconds are better for hypertrophy (muscle growth) because they result in a greater increase in growth hormone, testosterone, and IGF-1––all of which theoretically make a positive contribution to hypertrophy––than longer rest intervals. How accurate is any of this? Read on to find out!  If we could give every individual the right amount of nourishment and exercise, not too little and not too much, we would have found the safest way to health. Unless you live in Florida or a similar part of the world where it’s always relatively warm and sunny, and unless you’re reading this in the opposite Hemisphere to mine, it’s that time of the year again: flu season.
Fortunately, by working on your fitness, you can whip your immune system into shape, increasing your chances of either staving off common illnesses completely, or at least reducing the severity of any symptoms you may experience. If, like some of my legendary clients, you’re an athlete following an intense program, work with children or do shift work, or you find yourself getting sick often at this time of year for any other reason, then this article is for you. These are my top five evidence-based tips to support and enhance your body’s natural defences:  Free stock photo from Pexels.com. The term “range of motion” (ROM) has two main definitions:
As a muscle goes through its range of motion around a joint, it changes length from a shorter to a longer length, and vice versa. For this reason, the second definition of ROM is the more relevant to this article. But why would you care about muscle length? |
Nikias TomasielloWelcome to my blog. I’m an online fitness coach with a passion for bodybuilding, fantasy, and bread. Want to work with me? Check out my services!Archives
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