Science & Iron

  • About
  • Articles
  • Ebooks

Blog

Fat Loss

How To Lose Fat and Build Muscle with Macro Tracking: The Ultimate Guide

This is the most complete, epic guide to diet on the web. Especially if you want to lose fat, or build muscle. Based on all the latest science. Reviewed by: Antonis Damianou (myoleanfitness.com), Brandon Roberts (thestrengthguys.com, tailoredcoachingmethod.com), Adam Tzur (sci-fit.net), Greg Nuckols (StrongerByScience.com, MASS Research Read more…

By Vincent Sparagna, 4 yearsAugust 4, 2018 ago
Recent Posts
  • How To Lose Fat and Build Muscle with Macro Tracking: The Ultimate Guide

scienceandiron

The Simple Science of Fitness.
Check out all our graphics and personal content ⬇️

Science and Iron
Who else loves basketball?🏀🖤 Also, I’m do Who else loves basketball?🏀🖤 Also, I’m doing an email list growth challenge right now So, if you haven’t already, get my free workout program‼️Link in bio 💯
✅ HOW TO GAIN MUSCLE W/ PROTEIN POWDER? 💪⁠ ✅ HOW TO GAIN MUSCLE W/ PROTEIN POWDER? 💪⁠ ⁣⁠ If you’re into fitness, then odds are you've heard a lot about protein powder. Which makes sense - it's the most widely used supplement. But, do you get the most out of your protein? Here, you'll learn exactly how to use protein powder for muscle growth:⁠ ⁣⁠ 1. WHO SHOULD USE PROTEIN POWDER?⁠ ⁣⁠ Truly, you may not need a protein supplement, to make your best gains. I mean, if you get enough protein from your diet (~1 g/lb, every day), then you don't need more protein. In fact, protein powder *only* comes in handy if your diet is lacking - it's just a good replacement for high-protein food (e.g. meat, fish, etc). And so, protein powder is most useful on a vegan, vegetarian, or low-protein diet ⁣⁠ 2. HOW MUCH + HOW OFTEN? ⁣⁠ How much you take should depend on your total protein intake. So, if you need 20 more grams of protein to hit your daily target, then use 20 grams. But, in general, it takes ~20-40 grams of protein per meal to max out growth/MPS. So, to replace a meal, use ~25-50g of protein powder. And do that up to 2x/day (for a total of ~3-6 meals/day) ⁣⁠ 3. ⁠WHEN TO TAKE PROTEIN POWDER? ⁣⁠ Once you've got that down, timing matters way less. But, it wouldn't hurt to have protein (1) pre-workout, (2) post-workout, (3) pre-bed, and/or (4) shortly after waking. As this ensures you have a steady supply of amino acids all day long ⁣⁠ 4. HOW TO TAKE PROTEIN POWDER?⁠ ⁣⁠ There are many ways to take protein powder. The easy way is to just drink it, mixed with milk/water. But, look into it; there are tons of other recipe ideas out there. Like protein pancakes, oats, or even "fluff" ⁣⁠ 5. WHAT TYPE OF PROTEIN POWDER?⁠ ⁣⁠ If you want the "best" protein, then a whey + casein blend makes sense. As this gives you a complete amino acid profile. Plus a mix of fast- and slow-digesting proteins. Which serves to max out muscle growth. But, if you want a good plant protein supplement, then a pea + rice blend is best. And should get you about as much growth as animal protein ⁣⁠ TAKE-HOME⁠ ⁣⁠ All told, aim to eat ~1 gram/lb in protein, over ~3-6 meals/day (e.g. ~150 g/day, at 150 lbs). And maybe use protein powder to help you do that
THERE’S ONLY SO MUCH YOU CAN DO 😔 BODYBUILDIN THERE’S ONLY SO MUCH YOU CAN DO 😔 BODYBUILDING CASE STUDY👇 Meet Dan. Before working with me, he spent countless hours in the gym. Training hard, 6 days per week, doing 20-25 sets (!) per muscle group. For *weeks* on end And yet still, he didn’t grow much. Often times, he’d just get hurt, or fall ill... You see, his whole life, Dan had been skinny. If not “skinny-fat.” And lifting was the only way to change that. But in his case, even lifting only goes so far DAN’S PROGRESS On his updated program, Dan was nearly perfect. I mean, he didn’t slip *at all.* Over 12 weeks, at that First off, he hit every single workout as planned. Sometimes even doing more work than planned. And he made solid strength gains on each lift - the new program was clearly “working” Not to mention his diet was perfect too. Whole-foods based, with enough calories to support training, and spur slow weight gain. In fact, Dan was able to eat more calories than ever before. Which helped him feel much better overall as well But, here’s the thing... Dan made almost no visible progress here. In fact, he hardly looked like he gained *any* muscle whatsoever. Even though he (1) never missed a workout, (2) got stronger, and (3) ate enough calories... THE SAD TRUTH Sometimes, muscle growth is just really, really slow. And progress isn’t always consistent Over the years, Dan’s learned this the hard way, as nothing he tried ever seemed to “work.” This, for some lifters, is just the reality. So, bear in mind: YOU CAN DO EVERYTHING RIGHT, AND *STILL* STRUGGLE TO MAKE GAINS Don’t get me wrong - everyone *can* build muscle. But some of us grow a lot faster than others. Even on the same exact lifting program TAKEAWAY✅ With that said, don’t be so quick to give up lifting. Since most of us have no trouble making gains. And all told, you can’t know your potential, until you try... SO, HATS OFF TO DAN FOR GIVING HIS ALL; DOING ANYTHING HE COULD TO GROW MORE And, if you want help reaching your potential in the gym, just DM me💯
Love is The Answer... Happy Holidays from Science Love is The Answer... Happy Holidays from Science and Iron 🙏
Inner Mastery > Outer Success 💯 Inner Mastery > Outer Success 💯
HOW COACHING HELPED DAN WIN POWERLIFTING GOLD🔥👇 When Dan came to work with us, I knew we’d make some incredible gains. I mean, coming in, he was already a dietitian and powerlifter. So, why would Dan even need us? Well, honestly, he didn’t. I bet he could have won this meet without any help at all. But either way, Dan’s story shows the power of going all-in on your fitness goals: DAN’S PROGRESS In less than 3 months, Dan made great strides on squat, bench, and deadlift. Adding over 70 lbs to his previous total. But better yet, he improved by enough to secure 1st place at his meet In the meantime, Dan also put on a good bit of muscle mass. And imo, looked even leaner, on his way to powerlifting glory But best of all, he hardly had to think about his training + nutrition. We took care of that, so Dan could just stick to his plan, worry-free... THE BIGGEST THING Above all, Dan proved that when you go the extra mile to optimize your program, it can pay off big. He didn’t stress out. Never missed a workout. Just kept his head down, did what he had to, and had some fun‼️ SO, MUCH RESPECT TO DAN FOR KILLING HIS MEET. THIS IS JUST THE START FOR HIM 👏 And if you want help with your diet or training, then DM us @scienceandiron #transformationtuesday
How to build visible abs 🔥💯 #abs #fitness #b How to build visible abs 🔥💯 #abs #fitness #bodybuilding #fatloss #ripped
The secret to winning is learning how to lose - Ja The secret to winning is learning how to lose - James Clear
HOW THIS APP DEVELOPER USED FITNESS TO ENHANCE HIS HOW THIS APP DEVELOPER USED FITNESS TO ENHANCE HIS LIFE 🔥💪 Obi’s a smart guy. In fact, he was smart enough to build his own calorie-tracking app while still in college: @fitgenieapp - which now has over 1,000’s of active users. Yet, we all have our issues... When he came to me a while back, Obi was in his worst physical shape since high school. I mean, his diet was off. Sleep sucked. And his training was inconsistent - things were just all over the place Most of all though, he was super busy. Both scaling his own business, and working a day job writing code. So, Obi needed a way to mold fitness *around* his lifestyle; not the reverse. Which is where we came in Within months of working with Obi, we created a fitness plan that changed everything... OBI’S PROGRESS ➖To start, we focused on his sleep. Since, when Obi slept more, life was just easier - he could eat better, train hard, and still get his work done. Hence, sleeping 7+ hours each night was priority #1 ➖Then came training. Obi needed a plan that could (1) fit around his work schedule, and (2) accommodate at-home lifting. As such, we developed a flexible program that he could easily get through on most weeks - all the while making gains, having fun, and staying injury-free ➖Lastly, we covered Obi’s diet. First swapping out processed foods for whole foods, as to boost health + nutrient levels. And of course, we built this diet around a sustainable calorie intake - so that Obi could have a steady cooking routine, plus still bank calories for the weekends *with ease* THE BIGGEST THING In the end, Obi made a ton of fitness progress. But most of all, he barely needed to think about it - putting fitness on auto-pilot. Which allowed him to make his BEST gains in business, and with his family / friends SO CONGRATS TO OBI, FOR KILLING IT IN LIFE, AS WELL AS THE GYM 👏 And if you want to use health / fitness to enhance your life, then just DM me 💯
MY BEST FRIEND IS AN IDIOT...👇⁣⁣⁠ ⁣⁣⁠ Of all the people I know, my closest friend is the most annoying⁣⁣⁠ ⁣⁣⁠ I mean, despite having basically everything, he still thinks life is tough...⁣⁣⁠ ⁣⁣⁠ HIS MANY FLAWS⁣⁣⁠ ⁣⁣⁠ To start, he can never stick to a diet. As easily as he starts, he quits; within just a few weeks. That is, until the next time he wants to lose weight. And the cycle goes on⁣⁣⁠ ⁣⁣⁠ Same with the gym, honestly. One week, he lifts like Ronnie Coleman. And the next week, he’s lost all will to train. Thinking he should be jacked by now...⁣⁣⁠ ⁣⁣⁠ Plus, there’s basically no one lazier than him. Day in and day out, he manages to put off working; glued to his phone all the time. He’s literally addicted⁣⁣⁠ ⁣⁣⁠ In fact, there’s not one task he doesn’t procrastinate. As if doing his job on time for once would be the death of him. Heck, most days, he can’t even get to bed on time⁣⁣⁠ ⁣⁣⁠ And that’s not to mention his terrible spending habits. From paycheck to paycheck, blowing all his money as soon as he earns it. If not before that...⁣⁣⁠ ⁣⁣⁠ Best of all though, he has an excuse for *everything*. Blaming the world, citing the same scapegoats with each new failure. Because he’s the *only* one with problems... it’s gross⁣⁣⁠ ⁣⁣⁠ SO, WHY ARE WE STILL FRIENDS?⁣⁣⁠ ⁣⁣⁠ If I could, I’d be through with this guy. I mean, there’s no good reason to keep him around. Just this one thing about him though...⁣⁣⁠ ⁣⁣⁠ He’s me.⁣⁣
LAST CALL: JOIN MY FREE WORKOUT CHALLENGE 💪👇 LAST CALL: JOIN MY FREE WORKOUT CHALLENGE 💪👇 Start the new year off right by making some great gains now. Simply: ➖Grab my free program (link in bio) ➖DM me and say “in” ➖Take a progress pic + weigh in tomorrow morning ➖Get through your first workout... When you DM me, I’ll give you all the details. Like info on how to adjust your diet. And a link to our public FB group, where you can share questions or progress with others in the group Every challenge is a chance to grow. Why not cash in on this one? 🙏
HOW CHRISTIAN WENT BEAST MODE THIS MONTH🔥👇 HOW CHRISTIAN WENT BEAST MODE THIS MONTH🔥👇 To start, Christian had no experience. I mean sure, he’d done a few workouts in the past. But, nothing in recent memory. And he was dying to change that Which, he did. Big time. Just flipped the switch, and instantaneously went all-in on his best impression of Ronnie Coleman... CHRISTIAN’S GAINS With training, Christian was basically still a complete newbie. And so, buddy was ripe to make the best gains of his fucking life All month, his body weight stayed basically the same. Really, he lost *half* a pound. As if absolutely nothing was changing. But... look at this shit^ I’d bet Christian gained over 3 lbs of muscle this month. And, might have shed about ~4 lbs of fat on his way. All in one fell swoop, like mans was born with Tren in his god-damned veins Wild though: we didn’t even change his diet. I had him eat as usual, and lift like a beast. Still, he just went ahead and shocked me... THE BEST PART I was most blown away by the effort he gave. Dude didn’t miss a workout all month. Just went 100% in, like his whole life depended on it. And with that... BIG UPS TO CHRISTIAN FOR SHOWING US “HARDGAINERS” HOW TO DO A FULL 180... IN OUR FUCKING GRAVES 🤦‍♂️ If you want help with a transformation like this, just DM me 💯
BIG NEWS: JOIN OUR 30-DAY WORKOUT CHALLENGE 🔥🔥⁣ ⁣ One of my clients and I want to start this new year off right. And, no better way to do that than by starting *right now*⁣ ⁣ So, from tomorrow on, I’m doing a 30-day workout challenge. 100% FREE. Here’s how you join:⁣ ⁣ ➖STEP 1:⁣ ⁣ Get our free workout program (link in bio)⁣ ⁣ ➖STEP 2: ⁣ ⁣ DM us and say “IN”⁣ ⁣ ➖STEP 3:⁣ ⁣ Tomorrow morning, take your first progress picture (the “before”)⁣ ⁣ ➖STEP 4:⁣ ⁣ Start making some gains 💪⁣ ⁣ AND MAYBE JOIN MY FB GROUP⁣ ⁣ Lastly, if you DM me, I’ll link you to my FB group, where you can:⁣ ⁣ 1. Share your progress⁣ 2. Ask questions, and/or ⁣ 3. Network with others doing the challenge⁣ ⁣ Our program doubles as an at-home workout plan. So, no worries about COVID-related issues⁣ ⁣ And, I don’t know about you, but I want to start this year off looking and feeling great... Comment “IN” if you’re with me 👇🙏
TELL A FRIEND‼️👇⁣ ⁣ This is easily unde TELL A FRIEND‼️👇⁣ ⁣ This is easily underrated. But it’s honestly such a powerful tool for lifestyle change...⁣ ⁣ ACCOUNTABILITY: WHY IT WORKS⁣ ⁣ When you want to do something, telling everyone about it helps keep you accountable. I mean, not only will you expect yourself to hit this new goal, but others will expect you to as well⁣ ⁣ Sure, you can be lazy on your own. Or too forgiving. But if you tell your friends about your lofty aspirations, and have *nothing* to show for it months later, that stings...⁣ ⁣ Better yet though, this also helps change your identity. I mean, if you always talk about fitness, on some level you become “the fitness guy.” And then this becomes your new normal - you won’t have to force it as much⁣ ⁣ HOW TO DO THIS WELL⁣ ⁣ The hope is to use this positively. For example, tell others about how happy you are. Then actually live it. Just give off the values you want to embody, and then one day, you will⁣ ⁣ IF YOU PUT GOOD INTO THE WORLD, IT EVENTUALLY COMES BACK TO YOU⁣ ⁣ Plus, if it doesn’t, what’s the harm in good vibes? Even the worst times are bearable, with the right attitude 💯
CAN YOU BE LIKE DAVID? THE ROAD TO CHISELED ABS👇💯⁣ ⁣ My client David, in a word, is a boss. Period⁣ ⁣ A few months ago, he came to me looking to lose body fat. To start, he weighed over 320 lbs. But worse, he lacked confidence, struggled with anxiety, and felt trapped⁣ ⁣ His biggest issue was stress eating. And the temptation to undo a week of dieting, in 1 day. But, since working with me, this all changed...⁣ ⁣ DAVID’S PROGRESS⁣ ⁣ In just 12 weeks, David dropped over 30 lbs. Which is just insane. I mean, he’s on pace to drop over 100 lbs (!) this year ⁣ ⁣ But better yet, his issues with stress eating have cleared up. Sure, he’s not perfect - nobody is. But now, if he slips up, it’s not nearly as bad. And he recovers faster too - getting right back on track within days⁣ ⁣ Honestly though, David’s improved self-esteem is what’s most notable to me. Before the coaching, he was shy. Hardly ever taking pictures of himself, or let alone sharing them publicly⁣ ⁣ That’s changed. A lot. Starting with this picture. And if you scroll his wall, you’ll find even more examples of active posting like this. He’s not afraid to express himself anymore... ⁣ ⁣ THE BIGGEST THING⁣ ⁣ Over this time, David’s learned a lot - growing smarter and wiser. But, more than anything, he loves himself more now. And progress like this is what makes coaching worthwhile for me⁣ ⁣ SO, CHEERS TO DAVID. YOU’RE AN INSPIRATION⁣ ⁣ And if you want help with a transformation like this, just DM me
DID THANKSGIVING RUIN YOUR DIET?⁣ 👇💯 ⁣ I DID THANKSGIVING RUIN YOUR DIET?⁣ 👇💯 ⁣ In past years, eating around the holidays was a disaster for me. I’d spend the entire time stressing about all the food. Or how this day was going to wreck my fitness goals⁣ ⁣ So, I’d worry all week beforehand, skip breakfast to save calories, swear that I’ll stick to my diet, and inevitably... break every time. But, this year was different⁣ ⁣ WHAT CHANGED FOR ME?⁣ ⁣ This year, I worried much less. And that helped my results a ton⁣ ⁣ You see, I embraced the event not as a hinderance to my diet. But rather, as a chance to enjoy the day, and to test myself: could I actually have fun this year?⁣ ⁣ MY MINDSET HAD TO CHANGE⁣ ⁣ I wanted to be fit *because* it would make me happier, I thought. But every holiday was a reminder that this simply wasn’t working. In fact, I *couldn’t* enjoy myself, because I was so obsessed with my diet⁣ ⁣ This year, I flipped that around. I didn’t stress. Instead, I focused on enjoying the day - went for a walk, took some photos, and texted friends. So, how did diet go?⁣ ⁣ Better than ever. It was the first time in years that I didn’t pig out in a rush of anxiety. No shame, or stomach pain from overeating. Just peace. And it’s all because I didn’t stress out about the food - as I shouldn’t have done in the past⁣ ⁣ DOES THIS MATCH YOUR EXPERIENCE?⁣ ⁣ If you struggle with overeating around the holidays, or stress eating, then DM me⁣ ⁣ I spent the last 3 years solving my issues around diet and health. So, maybe I can help you out too
CAN YOU HELP ME OUT? PLEASE SHARE THIS...⁣ ⁣ I CAN YOU HELP ME OUT? PLEASE SHARE THIS...⁣ ⁣ In short, I want to try my luck as a model and/or actor. Just to see if I’m any good at either ⁣ ⁣ But, it’s hard to get off the ground in these industries. Especially if you don’t have any experience, or connections. Which explains this post:⁣ ⁣ If you could help me get in touch with someone in the industry, that would mean the world to me⁣ ⁣ SO, IF YOU KNOW ANY ACTORS, MODELS, AGENTS, FILMMAKERS, ETC., THEN LET ME KNOW⁣ ⁣ I’d really want to chat with them. And I’ll do my very best to repay you, if you can help with that...⁣ ⁣ BONUS IF YOU SHARE THIS POST 👇⁣ ⁣ When you share this post AND comment “IN”, you get 1 month of my online fitness coaching for FREE. Where I use data to guide you step-by-step to build your dream body. (Complete with your own custom diet + training program. Plus weekly calls and unlimited messaging with me)⁣ ⁣ My hope is to pay this community back bigtime some day, should I manage to succeed here 🙏⁣ ⁣ HAPPY HALLOWEEN 🖤⁣
3 rules for easy fat loss🔥#weightloss #fatloss 3 rules for easy fat loss🔥#weightloss #fatloss #weightlosstips
how to build visible abs 💯 #abs #fitness #fitne how to build visible abs 💯 #abs #fitness #fitnessmotivation
10 rules for a healthy body 💯#healthy #health # 10 rules for a healthy body 💯#healthy #health #healthylifestyle
use this dumbbell workout to build huge shoulders use this dumbbell workout to build huge shoulders 💯 #shoulders #shoulderworkout #bodybuilding
use db kickbacks to help you build huge triceps 💯 #triceps #tricepsworkout #bodybuilding
10 tips to help you age well 💯 #healthylifesty 10 tips to help you age well 💯 #healthylifestyle #health #aging
try these db lifts to build huge biceps 💪💯⁣ ⁣ #biceps #bicepsworkout#bodybuilding
get your form right to build ripped abs 💪💯⁣ ⁣ #absworkout #abs #bodybuilding
3 big fitness myths 💯⁣ ⁣ Did you get these 3 big fitness myths 💯⁣ ⁣ Did you get these right? ⁣ ⁣ #fitness #fitnessmyths #bodybuilding
use this dumbbell workout to build a massive chest use this dumbbell workout to build a massive chest 🔥 #chestworkout #chestday #chest
fix your form on seated curls for big biceps 💪💯 #biceps #bicepsworkout #bodybuilding
The 5 key fitness habits for success 💯 ⁣ ⁣ The 5 key fitness habits for success 💯 ⁣ ⁣ #fitness #getfit #fitnessmotivation
try this at-home body weight workout to get ripped try this at-home body weight workout to get ripped abs‼️⁣ ⁣ #abs #absworkout #fitness #fit #build #coreworkout
can you pull this off? ⁣😂 ⁣ we failed, trag can you pull this off? ⁣😂 ⁣ we failed, tragically...⁣ ⁣ #handstandpushups #fail #hanstandpushupschallenge
🔥 10 HACKS TO HELP YOU LOSE FAT⁣⁣⁠ ⁣⁣ 🔥 10 HACKS TO HELP YOU LOSE FAT⁣⁣⁠ ⁣⁣⁠ If you want to get lean, there is no magic pill or diet. It just takes hard work. But, with these hacks, dieting can feel like a breeze:⁣⁣⁠ ⁣⁣⁠ 1. TAKE SMALL PORTIONS⁠ ⁣⁣⁠ In general, we tend to eat everything on our plate. So, it's no shock that taking small servings works for weight loss. We aren't usually motivated enough to grab seconds⁣⁣⁠ ⁣⁣⁠ 2. DRINK BEFORE YOU EAT⁠ ⁣⁣⁠ Doing a water "pre-load" has shown to help you feel more full after meals. So, have a glass of water before and/or during your meal, to keep hunger at bay for longer⁠ ⁣⁠ 3. LIMIT FOOD VARIETY⁠ ⁣⁣⁠ When we have a wide variety of food to choose from, we eat more (buffet effect). In essence, you can get bored of one flavor, but still crave some other flavor. Hence why there's always room for dessert. So, limit food variety at each meal ⁣⁣⁠ 4. BE MINDFUL⁣⁣⁠ ⁣⁣⁠ It can be easy to mindlessly eat, or wolf down your food. Especially if you're distracted by the TV or similar. But, pay attention to the experience of eating, and odds are you'll eat a bit less⁣⁣⁠ ⁣⁣⁠ 5. DON'T DRINK CALORIES⁠ ⁣⁣⁠ Drinks provide the easiest way for us to get calories in. And these calories are less filling as well. So, be sure to avoid high-calorie drinks on your diet ⁣⁣⁠ 6. WEIGH-IN OFTEN⁠ ⁣⁣⁠ The act of daily weighing alone leads some to lose weight. Plus, it's easier to manage weight when you measure it. So weigh in often to speed up your diet ⁣⁣⁠ 7. FOOD ENVIRONMENT = 🔑⁠ ⁣⁣⁠ When the food is there, we're that much more likely to eat it. So, try to keep up a healthy food environment. Or limit your access to high-calorie, processed foods ⁣⁣⁠ 8. EAT BLAND FOODS⁠ ⁣⁣⁠ For the most part, when the food tastes good, we eat more. So, if you want to eat less, try eating more bland foods. I mean, it's hard to overdo it on protein and veggies ⁣⁣⁠ 9. LAY DOWN AFTER EATING⁠ ⁣⁣⁠ One study showed that you feel fuller if you lay down after eating. Since lying down slows gastric emptying. So, give this a shot ⁣⁣⁠ 10. TRY INTERMITTENT FASTING⁠ ⁣⁣⁠ Many studies find that IF can spark weight loss. Since eating in a smaller window tends to blunt appetite. So, try IF, if it can fit your lifestyle 💪
❌ YOU MIGHT NOT WANT TO DIET...⁣⁠ ❌⁠ ⁣ ❌ YOU MIGHT NOT WANT TO DIET...⁣⁠ ❌⁠ ⁣⁠ Lots of people want to lose weight. For the most part, it's because they want to look better. And also because weight loss can bring many health benefits. But sadly, dieting isn't for everyone. Especially if you have certain risk factors. For example..⁠ ⁣⁠ 1. POOR BODY IMAGE⁠ ⁣⁠ If you have poor body image, you may not want to diet. Since that puts you at risk for eating disorders - like anorexia/bulimia. In brief, if you hate your body, then you're likely to diet very restrictively. So, if you hate your body, be very careful with dieting ⁣⁠ 2. AUTOIMMUNE/GI DISORDERS⁠ ⁣⁠ Autoimmune or GI disorders are know to cause digestive issues like bloating, diarrhea, or fatigue. And if you have one, then you may want to avoid dieting. Simply because, in this case, taking care of your gut should be top priority. And trying to adjust your diet for weight loss/gain can complicate things needlessly. That is, unless the dietary changes help fix your gut issues⁠ ⁣⁠ 3. DISORDERED EATING⁠ ⁣⁠ If you have a past of disordered eating, then relapse can be a real concern. Since dieting is itself a main risk factor for an eating disorder. So, if you've had an irregular diet, big changes in weight, or stress over your eating habits, then hold off on dieting again - better safe than sorry ⁣⁠ 4. HIGH STRESS OR DEPRESSION⁣⁠ ⁣⁠ High stress⁠, low self-esteem, anxiety, depression, or sadness can all put you at risk for an eating disorder. And, especially if you think getting lean will fix those issues, reconsider. As often times, going into a diet with these risk factors will just make things worse ⁣⁠ 5. CHRONIC FATIGUE⁣⁠ ⁣⁠ In cases of extreme fatigue, you might have sleep problems, muscle/joint pain, brain fog, or similar. And if that sounds familiar to you, then think twice before you diet. Since dieting can worsen some of these symptoms - more so if you get very lean, or cut calories drastically ⁣⁠ 6. HISTORY OF DIETING⁠ ⁣⁠ Lastly, a past of dieting can put you at risk of an eating disorder. Which again, you don't want. But further, if your past diets have failed, ask why. Since, to get fit for LIFE, you'll have to stop making those same mistakes 💯
🔥 AB-BURNER PARK WORKOUT PT 2🔥⁣⁣⁣SWIPE 🔥 AB-BURNER PARK WORKOUT PT 2🔥⁣⁣⁣SWIPE ➡️⁣⁣⁠ ⁣⁠ In this video, Chance runs you through part 2 of this hanging ab workout - best fit for beginners and intermediate lifters⁠ ⁣⁣⁠ The goal for this workout is simple: hit the abs to build up a god-like 6-pack. And here, we pull that off using these lifts:⁣⁣⁠ ⁣⁣⁠ THE WORKOUT⁣⁣⁠ ⁣⁣⁠ ➖ OBLIQUE RAISES⁠ ⁣⁣⁠ In part 1, we used leg raise variations that focused more on the major ab muscles. But, when you go side-to-side with knee raises, you can target the obliques a bit more. (Or at least train the abs through a different plane of motion.) Just get those knees up high, and limit swaying ⁠ ⁣⁣⁠ ➖ HANGING BICYCLES ⁠ ⁣⁣⁠ For this lift, you want to lift your legs up a bit. Then, once elevated and still, get into a cycling motion. Again, lifting the knees high, without swinging too much⁠. Now, these can get pretty painful, but you got this... only one more lift to go⁠ ⁣⁣⁠ ➖ STATIC HOLDS⁠ ⁣⁣⁠ To wrap up, static holds are a great exercise to burn out⁠ on. And while isometrics shouldn't make up the bulk of your training, they can help add some spice to your normal routine. Here, simply hold your legs up in a fixed position. Then, see how long you can last, as you fight through the burn...⁠ ⁣⁣⁠ NOTE: for best results, combine these lifts with exercises from part 1 of this hanging ab workout (see page). But, as shown here, you can grind out a good abs session with just a bar. Especially as a new lifter ⁠ ⁣⁣⁠ INSTRUCTIONS⁣⁣⁠ ⁣⁣⁠ For each exercise, you’ll want to do 2-4 sets of ~5-30 reps. And ideally, perform this workout 1-3x/week. Since that should work well for growth⁠ ⁣⁣⁠ Start with 2 sets for each lift, and work your way up over time, if that’s too easy. But, only adjust volume if needed; when progress stalls, to break a plateau (either ⬇︎ volume for a deload, or ⬆︎ sets a bit)⁣⁣⁠ ⁣⁣⁠ In our next video, we preview some of our graphics on fat loss and health. But until then, try this workout yourself. As Chance says, "a lot of people want 8 pack abs but don't want to put in the work... just need to get started"💪💯⁠ .⁠ .⁠ .⁠ ⁠ #scienceandiron #unleashyourself #fitfromwithin #trainstrength #designyourlife #fitfam #fitfriends
🔥 HEALTH BENEFITS OF FAT LOSS⁣⁠ 💪 ⁣⁠ 🔥 HEALTH BENEFITS OF FAT LOSS⁣⁠ 💪 ⁣⁠ Lots of people want to get lean. And, for the most part, it's because they want to look better. But, when you lose weight, there are many health benefits that come with your beach body. So, here we'll lay out some other reasons why it can be good to lose weight:⁣⁠ ⁣⁠ 1. FIGHTS INFLAMMATION⁣⁠ ⁣⁠ If you're old, or overweight, then you might have⁣⁠ chronic inflammation. And, in short, that can be bad for your health - leading to joint injury, low testosterone, and/or sarcopenia. But when you lose weight, inflammation drops, and your health improves as a result ⁣⁠ 2. LOWERS BLOOD PRESSURE ⁣⁠ High blood pressure is a risk factor for many diseases. Including heart disease, stroke, dementia, or weak blood vessels. And, as you gain weight, you grow more insulin resistant. Which often ups your risk of high blood pressure, and its associated diseases. But when you lose weight, blood pressure drops, and your disease risk should too ⁣⁠ 3. IMPROVES CHOLESTEROL⁣⁠ ⁣⁠ Being overweight won't always lead to high cholesterol. But, if you have high cholesterol, then you may want to shed a few pounds. Since weight loss has shown to lower LDL cholesterol levels, and improve the HDL:LDL ratio. Which can lower your risk of heart attack, stroke, atherosclerosis, and more ⁣⁠ 4. FIGHTS JOINT PAIN⁣⁠ ⁣⁠ If you're overweight, then you might find it hard to move around. And that makes sense, as obesity is a leading cause of immobility in adults. In essence, excess body weight puts more pressure on the joints, causing our cartilage to wear down. Which can lead to severe joint pain over time. But when you lose weight, your joints feel better ⁣⁠ 5. NORMALIZES BLOOD SUGAR LEVELS⁣⁠ ⁣⁠ If you have excess body fat, you may be at high risk for diabetes. Since weight gain can send your blood sugar levels out of control. But, luckily, weight loss can help keep blood sugar at a normal level - fighting diabetes ⁣⁠ 6. STOPS DISEASE⁣⁠ ⁣⁠ So, now you see weight gain causes many health issues. But, that only partly covers it. As obesity can lead to cancer, low self-esteem, and even depression. So, be sure to keep up a healthy weight. Your body will thank you 💯
🔥HOW TO ADJUST TRAINING VOLUME?⁣ ⁣ By now, 🔥HOW TO ADJUST TRAINING VOLUME?⁣ ⁣ By now, odds are you know that more volume is good for muscle growth. Since, in general, you grow more if you do more sets. And this sometimes leads people to up training volume really fast. But, believe it or not, that can hurt your gains…⁣ ADD VOLUME SLOWLY, FOR BEST RESULTS⁣ If you want to build muscle, then more volume is usually better. At least, up to ~40 sets per week. But you don’t just want to throw in a bunch of sets right away. Instead, it’s best to add volume slowly - only doing 1-4 more sets/muscle per week:⁣ THE STUDY⁣ This year, Scarpelli et al., took 16 trained lifters, and split them up into 2 conditions. In the first condition, subjects trained one leg with 20% more volume than usual (individualized). While, in the second condition, they hit their opposite leg with 22 sets per week (standardized)⁣ And, after 8 weeks, the group doing 20% more volume grew ~60% more. Even though both groups wound up doing 22 sets per week, on average. So, why is that?⁣ Well, believe it or not, your response to training depends on your past training. For example, if you’ve never lifted weights before, then 8 sets/week can get you great gains. But, if you’ve been doing 12 sets/week for a while, then that may not work so well⁣ Along these lines, if you don’t lift for a month, then you can make progress on lower-volume. You just won’t need to do as many sets for growth, because ANY training beats the crap out of NOT lifting. Hence why we see faster gains with re-training (well, that, plus muscle memory)⁣ TAKEAWAY⁣ This study shows that you grow more when you adjust training BASED ON your past training. That is, don’t just jump into doing a lot more volume. Or abruptly cut your training volume in half To make gains faster, you should add sets slowly; doing just 1-4 more sets/muscle than usual. Since this will provide more of a growth stimulus, but not so much that it’s overwhelming...⁣ ALL TOLD, YOUR TRAINING SHOULD BE BASED ON YOUR PAST TRAINING. AND YOUR PROGRAM SHOULD BE TAILORED TO FIT YOUR SPECIFIC VOLUME NEEDS - DON’T JUST START LIFTING LIKE RONNIE COLEMAN⁣ IF NEEDED, ADD ~1-4 SETS/MUSCLE PER WEEK 💪
Load More... Follow on Instagram
  • Blog
  • Account
  • Terms
  • Contact
Hestia | Developed by ThemeIsle