sahilfitness1

[sahilfitness1]

The more muscle you build the easier it is to lose weight.

Build muscle. You get to eat like a machine, you don't have to diet & you look better.

Mo muscle, less problems.

[sahilfitness1]

RESTING BETWEEN TRAINING SETS:

WHAT YOU NEED TO KNOW TO MAXIMIZE STRENGTH & HYPERTROPHY

Rest intervals refer to the period of time within sets of the same exercise (or between different exercises in a given session), taken to recover, in order to promote superior hypertrophic effects within the training session...

WHAT DOES SCIENCE SAY?

Rest interval recommendations for Hypertrophy are largely based on acute research, showing significantly greater post exercise anabolic responses when employing longer rest periods:

McKendry et al. 2016, notes a 139% increase in Muscle Protein Synthesis (MPS) following ^5 min. rest periods VS ~1min., in the following 4 hours.

In agreement, Schoenfeld et al.

2016, suggests 3min. rests periods to be superior to 1min. rests, in resistance trained men.

BUT IT CAN BE MORE NUANCED THAN THAT!

It's possible that the effect of rest interval durations are also influenced by exercise type and modality, where recovery is impaired to a greater extent in multi-joint exercises, compared to single-joint exercises.

Senna et al. 2012

AND THAT'S NOT ALL

Additionally, we know that some training strategies (such as Myo-Rep Training, Rest Pause, Drop Sets...) work exactly because of the short rest periods between sets, in this case necessary to keep motor unit recruitment constant & stimulate Hypertrophy with the use of light loads.

Coleman et al. 2022

[sahilfitness1]

Here are the benefits of strength training:

- Burns calories while and after doing it

- Builds strength and muscle definition

- Improves sleep and strengthens the immune system

- Reduces risk of injury and increases energy levels

- Helps alleviate depression and anxiety

Strength training is crucial for overall health and well-being.

[sahilfitness1]

I don't know who needs to hear this but you don't need:

- A juice cleanse

- A detox

- A fat burner

- A 1000 calorie meal plan

What you need instead:

- More sleep

- More fruits/vegetables/protein

- More strength training

- More walking

[sahilfitness1]

100 posts!

#100 posts #tumblr milestone

[sahilfitness1]

METABOLISM

THE GUT MICROBIOME BREAKS DOWN OTHERWISE

INDIGESTIBLE COMPONENTS OF OUR DIET, PRODUCING HORMONES AND NEUROTRANSMITTERS THAT REGULATE APPETITE, INFLUENCING THE STORAGE AND UTILIZATION OF ENERGY FROM FOOD. ALTERATIONS IN GUT MICROBIOTA COMPOSITION HAVE BEEN LINKED TO VARIOUS METABOLIC DISORDERS, SUCH AS OBESITY, TYPE 2 DIABETES AND NON -ALCOHOLIC FATTY LIVER DISEASE.

[sahilfitness1]

IMMUNITY

THE IMMUNE SYSTEM PLAYS A CRUCIAL ROLE IN MAINTAINING A HEALTHY BALANCE OF THE MICROBIOME, RECOGNIZING, AND RESPONDING TO HARMFUL PATHOGENS WHILE TOLERATING BENEFICIAL MICROBES.

AN IMBALANCED MICROBIOTA HAS BEEN LINKED TO INCREASED SUSCEPTIBILITYTO AUTOIMMUNE DISORDERS, ALLERGIES, AND INFECTIONS.

[sahilfitness1]

MENTAL HEALTH

THE GUT MICROBIOME HAS A DIRECT CONNECTION TO THE CENTRAL NERVOUS SYSTEM (CNS) THROUGH THE VAGUS NERVE, ALLOWING FOR COMMUNICATION BETWEEN THE GUT AND THE BRAIN. THIS COMMUNICATION PATHWAY PLAYS A ROLE IN THE PRODUCTION OF NEUROTRANSMITTERS, SUCH AS SEROTONIN, DOPAMINE, AND GABA, IMPORTANT FOR MOOD REGULATION, STRESS RESPONSE, AND OTHER COGNITIVE FUNCTIONS.

[sahilfitness1]

HEALTH BENEFITS OF EATING SOURDOUGH

70%...OF OUR IMMUNE SYSTEM

COMES FROM THE GUT.

90%…...OF OUR SEROTONIN

COMES FROM THE GUT.

50%…...OF OUR DOPAMINE

COMES FROM THE GUT.

[sahilfitness1]

If you gain 3 pounds overnight that does

NOT mean that you gained 3 pounds of fat.

In order for that to happen you would have to eat around 15,000 calories in a day...

Most of your body is water and almost all daily fluctuations are just water coming and going.

So stop letting the scale dictate whether you'll have a good day or not.

[sahilfitness1]

Here are 20 tips that can help take your

fitness to a new level.

1) Keep track of what you eat. You can use an app or just write it down. Doesn't have to be super detailed.

2) Get your workout done early. If you frequently miss your workouts then get them done before everything and everyone starts stealing your time.

3) Get out for more walks. Can be for 10 minutes or 2 hours. Just get out there

4) Watch a little less TV and use that time to sleep more.

5) Don't try to do it alone. Find a friend, a community or a coach that can help Keep you accountable and focused.

6) Don't make it all about your weight.

Sure, it's nice to see that number go down. But it's also nice to have more energy and to feel stronger.

7) Start believing that you can achieve your goal. If you don't think you can actually do it then you probably won't.

8) Plan your workouts/nutrition for a busy week, not an "ideal" week.

9) Follow a plan in the gym and keep track of how much you are lifting. It will be motivating to see how much you improve.

10) Drink more water. Aim for about half your bodyweight (in Ibs) in ounces of water per day.

11) Eat more fruits and vegetables.

Obviously they provide you with a multitude of vitamins and minerals but they also fill you up without consuming many calories.

12) Don't feel guilty if you have a bad day. Everyone has them.

13) Take rest days. More exercise isn't always better.

14) Set small goals for yourself. It's easier to stay consistent when you have a tangible objective every few weeks.

15) Break those goals down into the habits you'll need to build in order to be successful.

16) Eat more protein. Ideally at least 25 - 30 grams per meal.

17) Ditch the "all or nothing" mentality. Planning on being "perfect is going to backfire on you pretty quickly.

18) Lift weights at least a few times per week. Do it with the goal of getting stronger. Not to bum fat or to "tone".

19) Don't look for a quick fix. The more of those you try, the longer it's going to take.

20) Don't let one bad day turn into a bad week. The longer you wait, the harder it is to get started again.

[sahilfitness1]

You don't have to do things that you hate to lose weight.

If you love carbs, don't do keto.

If you like breakfast, don't do intermittent fasting.

If you hate running, don't run.

Once you find a way to be in a calorie deficit that you enjoy, you'll never struggle with your weight again.

[sahilfitness1]

TRUTH 💔

You are not RICH 🤑 until you have something that money can't buy.

If you ask me what it is? My answer will be HEALTH.

[sahilfitness1]

Fat Lose Tips

- plan out what time you will eat.

- Get your workout done early.

- walk more.

- don't overestimate for minor slip ups.

- don't overcompansate for minore silp ups.

Don't only rely on the scale for progress.

[sahilfitness1]

5 tips to help you lose fat.

1- pick a weight lose goal that is actually realistic.

2- don't cut out foods completely.

3- don't set your calorie target too low.

4- build a workout schedule that's achievable for you even when you are busy.

5- focus more on habits and less on the scale.

[sahilfitness1]

Being sore after a workout doesn't necessarily mean that it was a great workout.

It could mean that you did something new or haven't trained in a while.

So don't use Sorensen to measure the quality of your workout.

Instead, use gradual strength gains.

#workout #strenght #fitness #gym #quote #fitness

[sahilfitness1]

Eating fruits doesn't make you fat.

It's actually one of the best things to eat if you're trying to lose weight.

It's mostly water, vitamins, minerals and fiber.

Yes it does have calories but unless you're eating over 1000 grapes, 500 strawberries or 20 bananas a days you will be fine.