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How many meals a day do you really need?
A popular and confusing area in the fitness industry is how many meals a day do you actually need to help you reach your goal.
It’s a question that has been answered in many ways, to over complicated research papers to the super simple layman’s explanation.
Exercises for a powerful upper body
When talking about powerful, big comes to mind. It is, however, important to stress that you can be powerful without being big and, you can actually be big without being that powerful. Size doesn’t always equal strength, but thankfully for you, I’m going to teach you how to be both.
Let’s start with the ‘big’ part. I think we can all agree on the fact that if you want to build overall mass, then compounds are the way to go. Isolation exercises work great to build specific muscles, but compounds are going to target a whole range of muscles. More muscles targeted equals greater potential for growth.
So, without wasting anymore time, what exercises should you be doing?
Back to basics
I think it's human nature to sometimes think that more of something means it will be better. Of course, this isn’t true, it isn’t the case when it comes to working out (in most cases, anyway). There is of course different levels of intensity and volume needed that will spark growth or an increase of strength, and these may need to be increased every now and then to accommodate this. But the majority of people working out are doing way more than they have to to reach their goals.
Fat loss myths
In fitness, the biggest myths lie around building muscle and losing fat. This article is going to focus on the latter, fat loss myths.
I will be surprised if you haven’t heard of any of these before, but it's about time we put some of them to bed and educated everyone on how you really lose weight ( the secret will be revealed at the end of the article, and you only have to do ONE thing).
Understanding L-Glutamine
Glutamine is an amino acid that is used in the biosynthesis of proteins. Its side chain is similar to that of glutamic acid, except the carboxylic acid group is replaced by an amide. It is classified as a charge-neutral, polar amino acid. It is non-essential and conditionally essential in humans, meaning the body can usually synthesize sufficient amounts of it, but in some instances of stress, the body's demand for glutamine increases, and glutamine must be obtained from the diet. It is encoded by the codons CAA and CAG.
What is a deload?
You may or may not have heard of the term deload in the fitness industry. Whether you have or not, by the end of this article you will know what one is, how to implement one, how to know if you actually need one and how often you need one.
So, what is a deload?
Understanding Omega 3
Omega−3 fatty acids, also called Omega-3 oils are polyunsaturated fatty acids characterized by the presence of a double bond three atoms away from the terminal methyl group in their chemical structure. They are widely distributed in nature, being important constituents of animal lipid metabolism, and they play an important role in the human diet and in human physiology. The three types of omega−3 fatty acids involved in human physiology are α-linolenic acid, found in plant oils, and eicosapentaenoic acid and docosahexaenoic acid, both commonly found in marine oils.
Understanding Beta-Alanine
Beta-Alanine is a naturally occurring beta amino acid, which is an amino acid in which the amino group is at the Beta-position from the carboxylate group . The IUPAC name for Beta-alanine is 3-aminopropanoic acid. Unlike its counterpart α-alanine, Beta-alanine has no stereocenter. Biosynthesis and industrial route In terms of its biosynthesis, it is formed by the degradation of dihydrouracil and carnosine.
Understanding Taurine
Taurine, or 2-aminoethanesulfonic acid, is an organic compound that is widely distributed in animal tissues. It is a major constituent of bile and can be found in the large intestine, and accounts for up to 0.1% of total human body weight. Taurine is named after the Latin taurus which means bull or ox, as it was first isolated from ox bile in 1827 by German scientists Friedrich Tiedemann and Leopold Gmelin. It was discovered in human bile in 1846 by Edmund Ronalds. Taurine has many biological roles, such as conjugation of bile acids, antioxidation, osmoregulation, membrane stabilization, and modulation of calcium signaling. It is essential for cardiovascular function, and development and function of skeletal muscle, the retina, and the central nervous system. Taurine is an unusual example of a naturally occurring sulfonic acid. Chemical and biochemical features Taurine exists as a zwitterion H3N+CH2CH2SO3-, as verified by X-ray crystallography.
Try these underrated exercises
Unfortunately, in modern society it is now common to see exercises that you have never seen or heard of on some influencer’s social media page in an attempt for them to pull in more views or likes. Most of these exercises aren’t how these people have built the physique they have today. That is most likely done using the exercises you know (and science know) work the best. Exercises such as deadlifts, squats, presses and rows.