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Blogs
on Apr 24 2020
If we are to strip back nutrition to it’s relevant stands concerning our goals, we know that calories consumed vs used ultimately defines our composition, whilst nutrients consumed defines parts of our function.
It is this simple understanding of each component that will ultimately allow us to optimize both our composition and function with the food we eat. But given the plethora of black and white nutritional rhetoric inflicted upon us over the last decade, we seem to have forgotten what both represent. ‘Healthy this’. ‘Good for you that’ etc etc.
For all those who advocate that food quality is all you require for weight loss/gain, the question begs: how would you advise an individual who consumes a diet entirely based on whole, nutrient dense foods who cannot lose weight? Hopefully common sense would prevail and energy balance would be discussed.
Caloric value per volume of food can fluctuate dramatically, even amongst whole foods. As this graphic shows, 1000 calories can include a small or extensively large volume of food. This must be appreciated just as much as the processed, nutritionally bereft calorie dense foods that we believe to ruin our compositional goals.
In most cases, adherence to the calorie targets needed to succeed at our goal will have a greater chance of success if we are satiated more often. Therefore, consideration of lower calorie foods in greater volumes is a good idea if fat loss is the goal.
Food quality is important. It increases likelihood of satiety, improved function, supportive food behaviours and gut health. But calorie intake (regardless of quality) is also a very important determinant of our overall health. Thus, nutrient dense foods can still be detrimental if excessive consumption leads to us being overweight.
Understanding the separate importance of calories and nutrients can help us select correct quantities and enough quality to satisfy both strands.
on Apr 19 2020
Treating Lower Back Pain
If you’re experiencing bone- or muscle-related pain, there are stretches and exercises you can do to relieve the discomfort you’re feeling.
First and foremost, Gagan recommends foam rolling your back. “The idea is to loosen up the muscles that are aching and tight,” he says. “It’s like a deep-tissue massage you can do every single day.”
Rolling out your hamstrings is also a good idea because if you have tight hamstrings, it accentuates the lordotic curve—or inward curve—in your lumbar spine. “By loosening up your hamstrings, i
on Apr 19 2020
Many runners experience back pain, especially lower back pain, because of the repetitive stress and impact running puts on the body for a significant duration of time. If all of the bones in the vertebrae and the other vertebral articulations in the spine are functioning well, then your back has no problems. It’s when these vertebrae are aggravated that causes the pain.
In addition, one key to lower back health is the pelvis. The sacroiliac (or SI) joints move well in a normal running gait, but if the SI joints are not moving well, it can add wear and tear to the lower back area.
If you already have lower back pain, running may exacerbate it. Lower back pain is common among new runners or runners who have taken some time off and come back too strong and too quickly.
Identifying Symptoms of Lower Back Pain
Muscle-related pain occurs on either side of the lower part of your spine. You’ll know you have it if you feel spasms or feel pain on one side of your spine or the other, especially when you twist or move.
Bone-related pain feels like general achiness throughout the entire area of your lower back. If you’re over 65, chances are that you’re experiencing arthritic back pain, which is when your bones rub together because you’ve lost the cushion between them, adds Metzl.
Common Causes of Lower Back Pain
Muscle-related back pain happens when the muscles that surround your back—your core, hips, glutes, and hamstrings—aren’t strong, which forces your back muscles to pick up the slack. “If you have weak hip and gluteal muscles, for example, as they become fatigued during a run, your lower back is forced to work harder to keep you upright and stable, and you become vulnerable to injury
Gaining weight
If you sitting at home and not doing exercises for a while you Will notice a bit extra stress on your joints when you Start running or exercise. Your joints not been working out for a while and all of sudden you start giving them extra stress and you will notive there will be extra stress on your joints . You will your back is getting tight and cause inflamation around lower back .
How is a testosterone test performed?
on Apr 11 2020
Depending on your symptoms, your doctor may also perform a physical examination. If you’re male, your doctor may perform a physical if they notice:
a loss of facial hair
a loss of height
signs of gynecomastia, an abnormal increase in breast tissue size
abnormal weight gain
If you’re female, your doctor may perform a physical if they notice:
abnormal facial acne
abnormal hair growth on your lips or chin (hirsutism)
abnormal hair thinning or balding on the head
Testosterone home testing kits are widely available from several companies, such as Progene. They use your saliva to test your hormone levels. After taking the test, you’ll send your sample to a laboratory for testing.
Several studies, including one that sampled nearly 1,500 men between 20 and 90 years old, have confirmed that saliva offers a relatively accurate measurement of testosterone levels. This is especially true when diagnosing male hypogonadism.
8 Food for Boosting Natural Test
on Apr 11 2020
8 Food for Boosting Natural Test
1.Tuna Fish
Tuna is rich in vitamin D, which has been linked to a longer life and testosterone production. It’s also a heart-healthy, protein-rich food that’s low in calories.
Whether you choose canned or fresh, eating this fish can be a natural way of boosting testosterone. A serving of tuna fulfills your daily vitamin D needs
2. Low Fat Milk Rich in Vitamin D
Milk is a great source of protein and calcium. Children and women are encouraged to drink milk for better bone health, but milk can also keep men’s bones strong too. The vitamin D content may also keep testosterone levels in check.
3. Egg Yolk
Egg yolks are another rich source of vitamin D. While cholesterol has a bad reputation, egg yolk contains more nutrients than egg whites.
4. Cereal
Eggs aren’t the only breakfast food that can help low T. If you have to watch your blood cholesterol, this is especially good news.
Certain cereal brands are fortified with vitamin D, not to mention other heart-healthy nutrients.
5. Oyster
Zinc is an essential nutrient during puberty, and its effects can keep male hormones in check throughout adulthood. Adding Zinc to your daily food will help increase your test.
7-Part Leg Day Workout Routine for Increased Overall Leg Mass
on Apr 04 2020
7-Part Leg Day Workout Routine for Increased Overall Leg Mass
Barbell Squat. (4 sets of 6-10 reps, lighten the load after the first 2 sets)
Leg Press. (4 sets of 8-10 reps) .
Dumbbell Walking Lunge. (3 sets of 10-14 steps each side)
Leg Extensions. (3 sets, 8-12 reps)
Romanian Deadlift (4 sets x 15 Reps )
Lying Leg Curls (4 sets x 14 Reps )
Standing Calf Raises (4set x 20reps)
How To Increase Your Pull-Ups From 0 to 10+ Reps
on Apr 04 2020
How To Increase Your Pull-Ups From 0 to 10+ Reps
on Apr 02 2020
Mix two scoops of ESSENTIAL AMINO ENERGY in 10-12 oz of cold water.
FOR AN AMINO ACID BOOST: Consume one or more servings first thing in the morning and/or between meals.
FOR PRE-WORKOUT ENERGY: Take 1-3 servings 20-30 minutes before training.
FOR POST-WORKOUT RECOVERY: Take 1-2 servings immediately after training
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