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How Much Protein do You Need in a Day To Build Muscle?

The amount of protein you need every day depends on how much you weigh and what sport you do. For strength and weight training, you will need more than someone who doesn’t do any form of physical activity. According to the National Strength and Conditioning Association (NSCA), 0.36 grams per pound of body weight will cover your bases for most daily activities, including muscle repairs, glucose metabolism, immune function, heart health, and much more. So if we have a person who is 160 pounds, then they should eat 54 grams of protein a day, but that number doubles to 108

August 9th, 2022|

The Beginners Guide to Carbs, Protein, Fats, and Alcohol

Regarding nutrition and dieting, it can often feel like a lot to take in all at once. With so many different diets, principles, and fads, it's hard to know what you should focus on as an individual. That's why we've created this beginner's guide to the different elements of nutrition and dieting, so you have all the information you need in one place. With so much conflicting advice, it can be challenging to figure out which of the ways of eating is right for you. Are carbs good or bad? Should you cut fat or increase protein? Do artificial sweeteners

July 18th, 2022|

Advice From a Dietician: Why You Should Not Cut Carbs

Healthy living, healthy lifestyles and healthy foods. These are three vital things that you should pick your interest if you fancy improving your health and wellness. Therefore, it comes as no surprise that most people avoid high-calorie carbs when they have specific body or health goals. Some of these high-calorie meals foods include cookies, chips, candy, and more. While eliminating these high-calorie carbs from you diet will help you with your body or weight-loss goals, it is important to remember carbohydrates are essential to a healthy body. What's more cutting down on carbs might result in undesired side-effects as you

June 9th, 2022|

Healthy Carbs for Improved Workout Performance

This article is about how eating Healthy Carbs can improve your overall performance in the gym as well as the results that you see in your body fitness wise. Many people believe that eating too many carbs will disrupt your body's natural ability to burn fat, but this is not completely true. In reality, protein, fiber, and carbs from a healthy diet can help you lose weight by controlling hunger and helping maintain your metabolism. Below is a list of some of the many benefits of including healthy complex carbohydrates in your diet when combined with exercise. 1. Healthy Carbs

May 17th, 2022|

Dealing With Delayed Onset Muscle Soreness (DOMS)

Delayed onset muscle soreness, or DOMS, is characterized by pain and tenderness of muscles not felt during exercise, but after some time has passed following a workout. It is thought to be caused by microscopic tears in the muscle tissue that are brought on through eccentric overload to the tissue. There are many ways to deal with DOMS, from staying off your feet as much as possible to taking a hot bath. The best thing you can do for yourself when experiencing this condition is to take it easy until it subsides so that your body has time to heal

April 25th, 2022|

Bulking and Cutting: A Beginner’s Guide

While many people will be more than familiar with the concept of bulking, not everyone has heard about the idea of cutting. The key difference between bulking and cutting is that during a bulking cycle, you are trying to gain weight—often as quickly as possible—while in a cut, you are trying to lose weight. Aside from this fundamental difference, there is not much difference in how both cycles are set up and followed. Also, the principal factor is usually the same—that is primarily down to your own experience, training experience, and willpower. Bulking For Beginners Bulking cycles are often used

March 9th, 2022|

How Strength Training Can Help You Reach Your Weight Loss Goal

The best method to burn fat during an exercise is cardio, but strength training is the best way to maintain burning fat after a workout. Because it builds muscles—and muscles are considerably hungrier for calories than fats—most individuals are unaware that strength training is the most effective weight reduction workout. So, if you're looking for the most efficient way to lose weight, go with strength training. There is no question that it is equally as effective, if not more, than cardio. Here are the reasons why. Exercise without Air Is Anaerobic Short bursts of high-intensity movement are used in anaerobic

February 17th, 2022|

The Importance of Resting Between Workouts

Working out regularly is important for maintain health and building strength. However, resting and recovering between workouts is equally important. Overdoing your workout routines can lead to injury and hinder progress, so it's important to take days off and vary your exercises from one day to another for maximum results. Here are some key reasons resting is important, and some ideas on how to get the most from your rest and recovery periods. 1. Resting Improves Performance & Prevents Muscle Fatigue After working out for several weeks or months, your body may start to get used to regular exercise routines.

January 26th, 2022|

Why Consistency is Key When Training

With the right consistency, training at the gym will be more effective. This article discusses maintaining a consistent workout routine and offers many benefits of being consistent with your workouts. Why Being Consistent is So Important   The body has a harder time adapting and improving when the stimulus (exercise) constantly changes.  If you are looking to achieve fitness goals, it's important to create a routine and be consistent. This way, your body will have time to adapt and improve. When you're first starting, finding you routine can be difficult while you find different things that work for you and get

December 10th, 2021|

How you can Use a Caloric Surplus to Build More Muscle

A caloric surplus is a great way to build muscle and gain weight. However, most people do not understand how to implement it to reach their goals faster properly. This article will go over the basics of calorie surplus and how you can use this technique for your bodybuilding purposes. Set A Caloric Surplus The first thing you need to do is set a caloric surplus. This means that you want to eat more calories than your body needs for maintenance. This can be anywhere from 500-1000 extra calories per day, depending on your goals and the results you are

November 9th, 2021|

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