Hi everyone 🙋🏻♂️,
Today I will talk about Keto diet! 👉🏻A keto diet is well known for being a low carb diet, where the body produces ketones in the liver to be used as energy. Once your body begins to use these for fuel, you're said to be in ketosis.🤗😃
🛎The goal is to reach what's called "keto adaptation," a state where your body produces a lot of ketone bodies from fatty acids which become your primary fuel source💡✅
Benefits of Keto:
Better mood and les anxiety. Because once they're in ketosis, they feel better mentally – calmer, more focused, less anxious. And it's true.😉😄
Decreased Cravings. It blunts hunger more efficiently than other diets. If you're not a calorie-counter, you'll likely eat fewer calories on a keto diet. That’s why people lose fat more easily when they go keto, they're consuming fewer overall calories. ☝🏻
💡An increase in activated protein kinase have been reported by those using a ketogenic diet. This could potentially lead to an increased lifespan.📈
Weakness of Keto:
Hypertrophy Handicap. Gaining muscle mass might be harder than with a more common bodybuilding-style diet. .
Faster Fat Loss is Not Proven. Recent studies show that low-carb dieting does not lead to faster fat loss than low-fat dieting if calorie and protein intake are the same. But you'll also find several studies showing the opposite. Some people might do better (for fat loss) on a keto diet while others will do better on a diet that provides more carbs🤓🤷🏼♂️
Decreases in Performance. Once you're fully keto adapted, endurance work won't be affected. For pure strength training, in theory it shouldn't be negatively affected because during the session you use mostly ATP-CP for sets of 1-5 reps.🏋🏻♂️🙅🏻♂️
Flat Instead of Full Muscles. On a keto diet I lose a lot of muscle fullness. I look a lot smaller. It's logical though – if you're not eating any carbs your glycogen stores will decrease 🗂📑
👨🏻⚖️Conclusion:If you're looking to get lean, use temporarily. If you're a strength athlete or bodybuilder/lifter trying to build muscle mass, I don't recommend it. If you're wanting life extension benefits, it might be good! 😄🍀💪🏻📑
5 REASON YOU SHOULD FOAM ROLL!! 1. Improved flexibility and increased joint range of motion
2. Better circulation
3. Stress reduction
4. Reduce exercise-related soreness
5. Prevent injury
I generally only foam roll my Hamstring,glutes,quads, calves,hips, and my back. I try and use a lacrosse ball for my chest and triceps because a foam roller is hard to get in those areas.
Intermittent Fasting isn’t really a diet but more of an eating strategy. By restricting the amount of time you can eat, you’ll most likely consume fewer calories. . Intermittent Fasting is broken up into a “Fasting” window and a “Feeding” window. . In the Fasting window, you can consume zero calorie beverages (water, black coffee, tea etc.) - no food and no calories! . In the Feeding window, you can eat what you normally eat (protein, carbs, vegetables, fruits, fats etc.) You should still be drinking water and you can have coffee! . In the above example, the Fasting window is 16 hours and the Feeding window is 8. There are other methods but this one is the most utilized, sustainable and studied (for now). The timing of your 2 windows can be whatever suits your schedule. I would suggest starting off with a 14/10 hr split and gradually extending the Fasting window to 16 hrs. . The windows can be whatever suits your schedule the best. The example above is probably best for someone who works 9-5 but if you work a night shift, you can flip it by 12 hours. Basically just wait about 5 hours after you’ve woken up to start eating and stop eating about 3 hours before you go to bed 😊 . There is also evidence that suggests that Intermittent Fasting could improve metabolism and growth hormone production, however, whether this is 100% true and/or significant is still very debatable! . At the end of the day, if you’re trying to lose a few lbs and if your schedule and lifestyle meshes well with Intermittent Fasting then give it a shot 🏀 . As always, let me know if you have any questions at all in the comments! 📥 .
🤙🏼Follow @prodiettips for daily nutrition tips
19 minutes ago234
CHIN UPS VS PULL UPS💪🏽
- 💪🏽Chin ups & pull ups are great for putting mass on your back. Both have been shown to elicit high EMG activity in the Lats, with chin ups having higher rates of biceps activation than pull ups. The lower traps are slightly more active in the pull up over the chin up (Youdas et al. 2010)✌🏽 . 🤔Some research suggests that a pronated grip is better than a supinated grip (Signorile et al 2002). Although this research was conducted using a lat pulldown instead of a chin up or pull up, I feel that this is applicable and makes sense. Most people can easily perform more chin ups than pull ups and perhaps this is due to the lats fatiguing faster in the pull up. However, there is no relevant research that directly prefers one over the other, so I’d have to recommend both to get the full benefits of these bodyweight movements🔥 . 🤙Grip width is however something that is applicable to both and the research shows that a grip of 1.5 biacromial (shoulder) width is best for lat activation (Andersen et al 2014)✅ . 📌To conclude, whether you choose to do pull ups or chin ups, having your hands just outside of shoulder width seems to be best for growth. Focus on each individually for a training block of 4-6 weeks & then do the other✌🏽 . 🤙Tag a friend who needs to know this! -
🤙🏼Follow @prodiettips for daily nutrition & training tips
20 minutes ago291
Get outside and get active! 🏃🏽♂️🏃🏽♂️
Took advantage of this nice day and hit the mile one stairs with @sarahp55 & @elishiadinn !
Taking every advantage of nice weather this summer and taking my training outside! If anyone wants to hit these up anytime, shoot me a message!
Happy Sunday! 🌞
Last chance to sign up for the April 23rd round. Yes, you can enjoy some of your favorite foods AND reach your weight loss goals. FWTFL teaches you how. Click on my link on my profile to learn more and sign up. Summer is coming...look and feel your best!
Oh look another gratuitous ab shot but they seem to be hiding! 🧐
Moral of this post:
Don’t severely restrict calories.
Don’t severely restrict carbs.
Or you end up stuffing your face (for like a whole week).
Thankfully I’m back on the wagon now.
I’m back to implementing the “gentle calorie deficit” approach.
Binge eating is not cool and it’s not fun.
Thankfully I don’t do it very often now but I used to have a big problem with it.
Last week reminded me again why I can’t do severe restriction and I really need balance in my life.
Don’t be a douche bag either.
Peace out ✌️
Ketogenic breakfast made by my godfather 🍳🥓🥞 Low carb pancakes, eggs and bacon 😍🤤 ~ Kind of ironic that I’m posting this seeing that tomorrow is my first day of intermittent fasting and I’ll be skipping breakfast 🙅🏾♀️ Like ❤️ this post if you’re excited for my “Trying Intermittent Fasting for a Week” video on YouTube ▶️
4 hours ago126
.Makcik nak keluar dah.. .
Rasa nak membawang sat.. 😝
Saja makcik nak habaq 2 bulan lepaihh makcik timbang berat badan terkejut penimbang 76kg. . Bukan makcik terkejut tapi penimbang tu terkejut 😵 . .
Tetapi... Tetapi.. Tetapi.. Hari ni pagi td lepas naik lagi sekali penimbang.. Makcik pulak terkejud... Serius niii makcik terkejut.. Alhamdulillah 65.1kg
Nampaknya 5kg to go... 💪💪💪
Makcik punya target 60kg .
12 hours ago17
Haaa jommm ada POS ada COD
MINUMAN NUTRISI hebat #brefit